Train your BEST – Even on a BAD Day!

I’ll be honest, some days when I go to the gym, I just don’t bring it.

Perhaps I’m bored, or I’m tired, or I’m fed up and demotivated. Perhaps all of those reasons!

Either way, I just cant get into it and I start making up B.S. excuses and end up training poorly.

I have used every excuse going. I blame the world and its mother; “my knee doesn’t feel right”, “I didn’t sleep well last night”, “I’m dehydrated”, “that’s too heavy”, “my cat fell out of the tree”, “it’s a full moon tonight” and my all time favourite – “I can’t!”

Regardless of having shifted the weights many times before I still cant shake off the excuses… I don’t know how to explain it other than I was being crap. I let my state of mind affect my performance… badly.

This is a crap day at the gym.

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The ONLY 7 Exercises You Need to Master

best-gym-exercisesGiven that there are literally thousands of exercises to choose from…

…What do you choose first when starting out as a Gym Newbie?

Well, although there are thousands of individual exercises, all of them fall into one or a combination of only 7 Key Movement Patterns.

They are: Squat, Lunge, Bend, Twist, Push, Pull and Gait.

That’s it!

If you can master these 7 key movement patterns, you will pretty much be set for the rest of your training life.

These seven movements are what we refer to as the Primal Movement PatternsTM.

It’s a simple concept which I originally learned about through my studies with the Chek Institute. Their founder Paul Chek, developed this system after studying the development of early man.

He concluded that in order to survive the harsh conditions of our developmental environment, we would have had to be proficient in our execution of the 7 Primal Movement PatternsTM or we would likely not survive.

To demonstrate how these principles still apply today, I will briefly describe how each is still used in our everyday lives and also give examples of exercises you can use in the gym.

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The 5 Best Measurements for Body Transformation

training-for-successMeasuring your progress can be one of the single most effective strategies to use when trying to achieve your dream body.

The trouble is, with so many things you can measure where should you start?

Do you measure height, weight, waist:hip ratios, BMI, spinal curvature, 1.5 mile run time, lung function, metabolic rate, grip strength, core function, blood pressure, 1 Rep Max, etc, etc…

The list goes on and on!

To be honest, almost any measurement you take or have measured can have some benefit but what should be used to determine whether or not you bother with it is the relevance of that measurement to your chosen outcome goal.

NOTE: Your Outcome Goal is the thing you’re trying to achieve. e.g. Lose 30lbs, Squat 2x your body weight, get a 6-pack, etc.

As I like to keep things as simple as possible for me and my clients, when it comes to training for success and measuring that success in relation to your body transformation (whether fat loss, muscle gain or both), there are 5 main measurements I use to help guide my recommendations.

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How to Stay Committed at the Gym

commitmentSimply having the goal or intention to begin training at the gym doesn’t mean that you’ll do it.

Equally so, having a gym membership doesn’t necessarily mean that you’ll use it – regardless of what it’s costing you each month and the 12 month contract you’re likely tied into.

So what can you do to ensure you don’t waste your money on an unused gym membership?

Firstly, you have to realise that the gym is simply a tool. A tool you’ll use in order to aid your success, alongside a healthy nutrition and lifestyle plan.

When you use this ‘tool’ correctly it can dramatically improve your results.

As a Gym Newbie the best advice I can give you when starting out at the gym is to start small. It’s better to start small and build upon it every 2-4 weeks than it is to go all out in week one and find that you’re unable to keep up with the demand you’ve placed upon yourself.

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6 Things to look for in a Good Gym

good-gymNot all gyms are created equally…

What do I mean by that?

Basically, different gyms offer different benefits and disadvantages to different people.

It’s not enough to just join any ol’ gym because depending on your goal, the same gym can help one person and hold another back.

For instance, somebody looking to begin competing in Powerlifting would need – or at least significantly benefit from – a different environment and/or gym to somebody that’s looking to simply run 5km for charity.

For the sake of today’s article I’ll be focusing on what’s ideal for the average gym newbie when chasing the goal of body transformation: Fat Loss and/or Muscle Gain.

I’m doing this for two reasons:

a) Most gym newbies are looking to improve how they look.

b) If I wrote about every gym member subcategory, this article would be around 3 to 4 days long!

Before I fully get into today’s article I just want to mention that fact that I don’t recommend you join a gym just based on the price or just because it’s convenient to get to.

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