Reaction and agility work

Adaptation

I have been inspired by the Berber people living high in the Atlas Mountains. Having spent a few days training at 3000m, the altitude had a profound effect on my usually boundless stamina, leaving me weakened after only short sessions.

These people run up an down the mountains like goats with boundless energy and enthusiasm, climbing in the trees in their search for fruit and nuts - in their 70's!!

It's all about adaptation - lead an easy, comfortable life and your body becomes comfortable too. Challenge
It daily and it adapts and becomes stronger, leaner, fitter and, I believe, holds back the ageing process.

I'm now looking at ways to replicate the effects that I felt high in the mountains into my daily routines.

Here's a thought...

Rather than training your body for aesthetics - working on your abs, your arms, your shoulders and so on, to carve out your ideal body shape, find yourself a physical challenge instead. 

Hurdle 5 half meter posts, climb that tree, leap 6 feet, balance along the top of a park bench, complete one of our strength sets, stand on one leg blindfolded for 30 seconds...it doesn't matter what the challenge but make it just out of your grasp and go for it. Your body will work and adapt to achieve it and then it's time for you to set the next small challenge. Before you know it everyday obstacles that caused you diffulculty before will be easy and, guess what, your body will become lean, toned and fitter naturally.

Do you think that the Olympic athletes body shapes were honed on the treadmill or on the track - practicing and practicing for their own challenges? The powerful shoulders of the pole vaulters and the gymnasts have formed as a result of hours of lifting their own bodyweight over and over again in order to achieve more height or better technique. 

My personal challenge at the moment is to be able to perform a full planche press-up - I'm getting there but still a long way off - but every day that I try and do it I notice subtle differences in my strength, balance and tone. Hmmm...maybe I chould do it in my pants??

body weight upper body blast

Try this sub 30 minute routine for a total upper body workout.

Rotational push up pads work the rotator cuff in all directions

You will need:



A chin up bar
A set of rotational push up pads 
A set of stairs








Superset each exercise back to back without rest:

15 w>n press ups
8 ohw chins
10 n>w press ups
8 ohn chins
12 w>n incline press ups
10 uhw chins
12 w>n decline press ups
10 uhn chins
12 n>w incline press ups
8 monkey grip chins
10 n>w decline press ups
6 alt grip chins

Total workout time 22 mins per set - repeat 1-3 sets depending on fitness level (reps may slip by upto 20% per set)

Key - w>n wide to narrow internal rotation
          n>w narrow to wide external rotation (abduct)
          uh - underhand
          oh - overhand
          w - wide
          n - narrow

Have a go at this exercise routine

I love these - they are short, sharp, to the point.  You feel the results straight away, need no equipment and little space - so whats the catch?  The catch is that you have to try as hard as you possibly can for the 10 to 15 minutes that it takes...that's it!

Give it a go and let us know what you think.

The video itself is pretty crappy to be honest but hopefully it will give you a chuckle while your doing the exercises - after all exercise doesn't have to be stuffy and so rigid that it bores you silly!  

A perfect present to yourself

Have you been dieting, lost a bit of weight and now reached a plateau and are struggling to know where to go next? The temptation to drop the diet kicks in and you 'yo-yo' right back to the beginning - or worse!

We have been approached by lots of people in this situation over the course of the last few years and, just recently, it seems to be on the increase.

Exercise programme, detailed fitness testing and nutrition advice in the comfort of your home

To help -  we have come up with a 'Mini PT pack' specifically designed to bolt on to an individuals own lifestyle.  These are a cost effective alternative to joining a gym or hiring a full time Personal Trainer.  

The pack lasts for approximately 2 hours and is carried out in the comfort of your own home and consists of:

• A 30 minute diet/nutrition/lifestyle consultation
• A fitness test measuring 25 points of current level of fitness, 
• A simple, tailored exercise programme to work on at home over a four week period.
• A 30 minute exercise session designed to increase your metabolism and structured around your own space and equipment availability and covering warm up, strength, CV and flexibility.  
• Follow up emails/texts to check on your progress

All for just £50!

These sessions can be carried out as a one off  although it is recommended that they are carried out every 4 to 6 weeks to check progress and update the programme in line with your achievements.

These seem to be working really well with one client reporting a 5lb loss in their first week!

Mini PT Packs are a perfect birthday present as well and come with a gift certificate!

To find out more or to book, drop us an email or call us on 0800 612 6092

10 men wanted to join the programme

We're looking for 10 guys to join me with a new P.E.P (Primal Elements Programming) training course. Working out in the forests, woods, beaches and streets and utilising natural movement- we will hone you to the fittest, fastest, strongest shape that you have been.

Beware though, this is no so called 'boot camp' this is hardcore and will leave you bruised, cut, stung, wet through and covered in mud and sweat. It will involve, climbing, swimming, sprinting, fighting, crawling, leaping, balancing and lifting blended with Japanese elements style thinking and parkour style action.

This will be limited to 10 men for 10 weeks, for two sessions per week. Training will be carried out on a tues and thurs eve at 6.30 pm and will last for approx 90 minutes There will be a benchmark physical test in order to become a member of the group and one at the end of the 10 weeks to measure improvement. The group is targeted at those that perhaps used to be fit but have let themselves slip due to pressure of work/time or to those that have a level of fitness but want to try a different approach to their training.

As P.E.P training is new and this group will be used as part of our assessment programme and the results may be used for marketing, the course will be at a subsidised rate of £180 for the 20 sessions including tests and enrolment.

To join up please send us a personal message with your phone number along with your age, height, weight and level of fitness.