Warming Up before a workout

With the cold weather well and truly landed here in London I thought I would write a quick message about warming up. In my eyes the most under used tool when it comes to training, many will run over to the mats at the end of the session to have a quick flex in the mirror, attempt a few stretches whilst trying to chat up the new girl to the gym but when do people really take the time to warm up? Very rarely!!!

So why should we warm up? Think of your muscles like rubber bands. If you spend all day sitting at a desk, hunched over a keyboard, those rubber bands have gone almost completely unused.  Now, combine this lack of movement with some cold winter weather, your bands are now extra tight and constricted.  Then, go to a gym and immediately start lifting heavy weights or sprinting really fast then those cold, unstretched rubber bands get pulled apart very quickly and will snap. Other factors include the improvement of blood circulation around the body meaning you'll be able to achieve that shirt bursting arm pump you've dreamed off but furthermore your muscles and joints are ready for maximal flexibility. Which means the correct form can be performed on each exercise with maximum results along with minimal risk of injury.

So how should you warm up? Well the generic choice is a piece of CV equipment in the gym for 10 minutes. This I strongly advise against. Many gyms and PT's do this purely because it covers health and safety regulations. What I like to do with clients or even when warming up myself is play some sport. The sport of choice for me has got to be basketball because it promotes lower limb mobility along with mobility at the shoulders whilst raising your heart rate improving circulation. It's a fun game, played with 1-10 people in a small space and really gets you moving quickly. Try it before your next workout, just remember it's your warm up and not your workout so don't become too competitive.

 I also like to warm up key areas before I begin training that certain muscle group. Many people begin with just a lighter weight on the first exercise of the workout which I do also but the more and more you train, heavier weights your lifting, the more you need to focus on areas, for me this is shoulders. Here is the quick shoulder mobility circuit I'm currently using before every upper body workout:

* Scapular retraction  - Hang both arms down while grasping very light dumbbells, 5kg max. Now, bend the arms at a right angle as if you are nearing the top of a row (an exercise that targets the back - this is like a one-armed row but with both arms). Keeping that angle, draw the shoulder blades together, squeeze them, hold, and relax. Your arms do not bend more nor extend during the movement; you are solely focusing on the scapula. The range of motion will only be a few inches or less.
* Lateral rotation  - Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90 degrees. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. Lower the forearm slowly. Repeat the exercise for 10 - 20 repetitions. Then do the whole exercise again with your left arm.
* Windmills -Simply straighten both arms then rotate forward 10 times, then reverse and rotate backwards. Start with small, slow circles and eventually increase the size of the circles and speed of rotation as your joint becomes accustomed to the drill.
Repeat this three times with attention always paid to form and tempo and that's you're warm up done. With the colder temperature outside the warm up is crucial but no matter the temperature I'll always do the same. It's a real investment for a much more efficient workout.

Give this a go!! Happy Dunking

Jack

New Year, New Goals

When Big Ben sounded and London's skyline lit up with fireworks it sparked the beginning of 2017. A new year means new resolutions and for the keen gym geeks out there it often means new goals in the gym. It's key to set these goals so they'll challenge you but also be achievable and realistic for you to complete.

I've spoken about this in previous posts but goals should always be SMART, meaning they're Specific, Measurable, Achievable, Realistic and with a Time frame. These are the fundamentals when it comes to setting goals that will keep you motivated and push you to become a better you.

Another important factor is to understand why you should set up goals. Now for me they set up the direction of my training by focusing my attention towards goal-relevant activities and away from goal-irrelevant activities. For example, if a marathon runner sets out to improve cardiovascular fitness, running economy and muscular strength then he should focus on improving these areas, something towards their goal. They should not focus on other tasks such as their clean and jerk. Yes aspects of this may somewhat help in running but is it still relevant to running itself? This approach will allow you to focus on the most important aspects of training and in essence, ensure your training is as efficient and effective as possible.

As I mentioned earlier on the post motivation is huge in any type of training and the way you set your goals can help with this. Goals allow for an easy assessment of performance and enable you to learn more about your training abilities which can subsequently help to replace boredom with challenge. As you start achieving your goals you will build your own self-directed motivation and replace fear and tension with focus and confidence. These factors combined often lead to more rewarding training.

My last point is set both short and long term goals in order to see success. No goal is too big in my eyes but you must set short term goals in order to achieve this. So, set one long term goal encompassing all that you want to achieve but within this set short term goals. These could be daily, weekly or monthly but something which when put together with others will help in achieving that long term goal.

For me goal setting is an extremely powerful technique for enhancing performance that can be applied by absolutely anyone ranging from elite athlete to recreational gym-goer. Goals help you to establish your ultimate destination, they offer a prudent method of identifying the roads you can take to get there, and indeed, they let you know when you have arrived. It is important to consider the different type of goals and how these can be implemented into your training regime so that you remain focused on your gym goals.

Happy New Year one and all.

Jack

Pull Ups give you wings

Following a video I put up on Instagram @jcdpersonaltraining I thought I'd write a quick blog on pull ups.  In my eyes the one exercise then anyone looking to stay in shape should master. Performed correctly they are the most effective exercise for isolating your posterior chain and growth to your back. Here is a quick break down of the fundamentals when performing a pull up.

Full range of motion : this is the most crucial and something I tell so many people when performing a pull up. A full stretch at the bottom of the rep to a squeeze and full contraction right up to the traps at the top of the rep. Doing this, you will recruit so many more muscle groups and strengthen the posterior chain as a whole. When people add weight to the pull up the range of motion seems to diminish, ensure this doesn't happen. Don't add weight until you are strong enough to using the full range of motion.

Tempo and contraction: This is where the growth occurs. Many neglect tempo for weight, now both have their benefits but lifting lots of weight with little or any form is going to do nothing, as tempo, no matter the weight, will always stimulate the muscle no matter weight, within reason. With a pull up tempo is crucial on the lowering, otherwise known as the eccentric phase. People believe that you only benefit from the pulling element of the movement but lowering your body under control will help with becoming stronger and aid with growth. Anything you have better control over you're automatically going to be stronger at, so don't neglect this. Contraction follows on from this ensuring through each rep as each muscle takes over from the other you're getting the most out of it. Focus on feeling each muscle, squeezing that muscle pulling to bring you closer to the bar. This is where tempo is needed to really feel this, so don't neglect either.

Alternative Exercises: What if I can't do a pull up? Well firstly I would recommended jumping up to the bar and lowering yourself under control, aim for a 4 second count. This will stimulate the muscles needed to perform a pull ups, with perseverance you'll be able to do a full pull up. I wouldn't really recommend using the assisted pull up machines instead use a heavy duty band looped on to the bar putting your foot on the band and then perform the pull up. Depending on the band this will decrease your overall bodyweight, as you become stronger use thinner, not so strong bands and soon you won't need assistance. I recommend this over the machine as it allows for imbalances and a more realistic, functional and closest movement to the pull up itself.

So don't neglect the pull up and if you use the exercise correctly it can aid in giving you a killer back and the better wings than red bull. Head over to my Instagram @jcdpersonaltraining for videos and be sure to follow for more advice.

Happy New Year

Jack

Christmas Tips

Christmas Eating

With Christmas fast approaching us the huge food shops have begun to ensure Christmas Day is bigger and better than last year. A bigger turkey, tastier Christmas pudding and the best mince pies money can buy. This does not help those who want to stay on track with their diet over the festive period in an attempt to beat the New Year diet. Here are a few tips to stay on track over Christmas yet still get the most out of the day.

1. A quick run or HIIT session Christmas morning. I know this sounds crazy but to get your metabolism really firing before a day of consuming your bodyweight in food get out and do some exercise. No more than 30 minutes is needed. Run 5 minutes to a local hill, 10 minutes of sprints followed by tabata squats (4 minutes, 20seconds work, 10 seconds rest), run back then cool down all before it's time to open the presents. Target the legs, with these being the bigger muscle groups a higher volume of calories shall be burnt, meaning you won't feel guilty having another Yorkshire.
2. Christmas lunch is always the bigger meal of the day so reduce your portion size on the other meals. Cut your breakfast in half, this will mean you'll be less full for when the main lunch arrives and you'll have those extra calories to eat at lunch without feeling guilty!!! Whatever you do, don't feel guilt for overindulging, it's the worse thing you can do. If you want something, eat it, it's one day. The more and more you crave it, when it comes to eating it you'll overindulge more because you feel like you've earned it.
3. Stick to the spirits. The festive period is a time to get merry but for those of you who want to stay on track as much as possible alcohol can be one of your biggest demos. Alcohol is branded by many experts as empty calories with the biggest protagonists being beer and wine so I personally would always advocate on sticking to spirits. Whisky has always been my choice as it's a drink that you can drink without the need of mixers as these can boast the calorie count. Gin with slim lime tonic and vodka with soda are both great alternatives.

So there you have it, three simple tips to keep you and your diet on track over the festive period.

Have a Merry Christmas

Jack

Can I train on a budget? New VXS Gymwear range.

Now two similar questions I get asked a lot as a PT is 'do I have to train here in the gym, can't I train home?' And 'how can I train on a budget?' Now these coincide with one another because often if you want to train at home you aren't going to be able to afford the level and quality of equipment the gym would offer you so because you're on a budget, but here are the essentials and how you can use them to get the most out of you training if you decide to swap the gym for your garage.

Barbell - these are one of the most simplest pieces of equipment people use to train. You can involve all the large compound exercises with these giving you a wide spread of both exercises and muscle groups to train. Along with a couple of weight plates your workouts can be endless. The barbell offers the ability to build strength, hypertrophy or an exercise to throw in with a circuit to improve muscular endurance. If there is one piece of equipment to buy it is this!!!

Dumbbell- much like the barbell a great addition to any home gym. The downfall for me is you would have to spend a little more money building a bigger range of Dumbbells for the different weights, unlike the barbell where plate loading is easier. They offer you compound along with isolation exercises but more so require little space to use so can be brought inside in the colder months with easy storage.

Kettle-bells - these are much more of a specific piece of equipment but are easy to obtain and can still be used as part of any programme. Exercises include that much like the dumbbell, the only point I would like to mention is make sure you are totally comfortable and aware of techniques before you really start upping the weight with kettle-bells. They're quite a dangerous piece of equipment so really take some time into researching what and how to perform an exercise this may otherwise it result in quite a serious injury.

Bodyweight - as often neglected your own bodyweight is such an effective and efficient way to train your body but also so cheap. Find a park and start doing pulls ups super setting them with push ups. 20 sets of 5 pull ups and 10 press ups your upper body will be pretty taxed, add in different variations and you will have achieved a perfect workout. If things get easier add in tempo, which people always neglect for reps or throw together 3 exercises, a rep scheme and see how many rounds of those 3 exercises you can do in a set period of time.

There are 4 ways to one, train at home but secondly train on a budget. So no more excuse as the gym membership is too expensive or closed at the weekend, make home your own gym!!!

Now for the exciting bit. Yesterday I attended the Team VXS Gymwear open day at the Royal Docks Crossfit Gym. Firstly thank you to Will for his squat clinic and letting us use the gym all afternoon and evening. The event itself was great, catching up with people who have similar goals and objectives they want to achieve, exchanging advice on how to individually achieve them and of course a preview of the new Fusion range.

Today at 1700 GMT marks the release of the new Fusion range but we got to sample this yesterday so thought I better had share my thoughts and all I can say is it's a must buy. As ever they've been really creative with the styling to make you look great in the gym, this becoming more and more of a concern for people, more so than what you're actually doing in there. I got to try out the new t-shirt range and with the baggy waist with a tapered fit to the upper body is ideal for anyone in or out the gym. With a 95% cotton to 5% elastic comparative the feel of the top on you is perfect, not restrictive in areas such as under the arms or when you want to reach overhead it just moves freely with you. Sweat is absorbed straight into the t-shirt and  much like a lot of the Dri-fit ranges doesn't cause the material to stick to your body causing you to feel cold as the session moves on. I didn't get the chance myself to grab a look at the other bits being released in the range but everyone commented on how the quality is second to none, trumping any of the bigger sport wear designers which I personally believe is the biggest reason you need to get out buying this new fusion range. The link is below so get buying and be one of the first to train this out.

http://vxsgymwear.co.uk/collections/new-lines

Have a great week of training, make every moment in the gym worth while and keep intensity high!!

Jack

Can I train on a budget? New VXS Gymwear range.

Now two similar questions I get asked a lot as a PT is 'do I have to train here in the gym, can't I train home?' And 'how can I train on a budget?' Now these coincide with one another because often if you want to train at home you aren't going to be able to afford the level and quality of equipment the gym would offer you so because you're on a budget, but here are the essentials and how you can use them to get the most out of you training if you decide to swap the gym for your garage.

Barbell - these are one of the most simplest pieces of equipment people use to train. You can involve all the large compound exercises with these giving you a wide spread of both exercises and muscle groups to train. Along with a couple of weight plates your workouts can be endless. The barbell offers the ability to build strength, hypertrophy or an exercise to throw in with a circuit to improve muscular endurance. If there is one piece of equipment to buy it is this!!!

Dumbbell- much like the barbell a great addition to any home gym. The downfall for me is you would have to spend a little more money building a bigger range of Dumbbells for the different weights, unlike the barbell where plate loading is easier. They offer you compound along with isolation exercises but more so require little space to use so can be brought inside in the colder months with easy storage.

Kettle-bells - these are much more of a specific piece of equipment but are easy to obtain and can still be used as part of any programme. Exercises include that much like the dumbbell, the only point I would like to mention is make sure you are totally comfortable and aware of techniques before you really start upping the weight with kettle-bells. They're quite a dangerous piece of equipment so really take some time into researching what and how to perform an exercise this may otherwise it result in quite a serious injury.

Bodyweight - as often neglected your own bodyweight is such an effective and efficient way to train your body but also so cheap. Find a park and start doing pulls ups super setting them with push ups. 20 sets of 5 pull ups and 10 press ups your upper body will be pretty taxed, add in different variations and you will have achieved a perfect workout. If things get easier add in tempo, which people always neglect for reps or throw together 3 exercises, a rep scheme and see how many rounds of those 3 exercises you can do in a set period of time.

There are 4 ways to one, train at home but secondly train on a budget. So no more excuse as the gym membership is too expensive or closed at the weekend, make home your own gym!!!

Now for the exciting bit. Yesterday I attended the Team VXS Gymwear open day at the Royal Docks Crossfit Gym. Firstly thank you to Will for his squat clinic and letting us use the gym all afternoon and evening. The event itself was great, catching up with people who have similar goals and objectives they want to achieve, exchanging advice on how to individually achieve them and of course a preview of the new Fusion range.

Today at 1700 GMT marks the release of the new Fusion range but we got to sample this yesterday so thought I better had share my thoughts and all I can say is it's a must buy. As ever they've been really creative with the styling to make you look great in the gym, this becoming more and more of a concern for people, more so than what you're actually doing in there. I got to try out the new t-shirt range and with the baggy waist with a tapered fit to the upper body is ideal for anyone in or out the gym. With a 95% cotton to 5% elastic comparative the feel of the top on you is perfect, not restrictive in areas such as under the arms or when you want to reach overhead it just moves freely with you. Sweat is absorbed straight into the t-shirt and  much like a lot of the Dri-fit ranges doesn't cause the material to stick to your body causing you to feel cold as the session moves on. I didn't get the chance myself to grab a look at the other bits being released in the range but everyone commented on how the quality is second to none, trumping any of the bigger sport wear designers which I personally believe is the biggest reason you need to get out buying this new fusion range. The link is below so get buying and be one of the first to train this out.

http://vxsgymwear.co.uk/collections/new-lines

Have a great week of training, make every moment in the gym worth while and keep intensity high!!

Jack

Winter Cardio and VXS Gymwear

Today’s blog is going to have to aspects to it with some tips on training and a quick review on some new gym clothing I’m now wearing. 

With the colder weather and darker nights now approaching our bodies are starting to hibernate under more and more clothes meaning that winter bulk has now arrived. Calories aren’t so closely watched, cheat meals become more often, along with cardio a distance pass time as the focus to changes to getting stronger in the gym. Now I agree with this, time shouldn't be wasted walking on the treadmill burning off those calories however cardio should still be part of your training. You may ask how? One thing I tell all my clients is through High Intensity Interval Training, instead of putting this on a piece of CV equipment, integrate it into your workout by including it as some kind of finisher to the muscle groups you're training. Here are a few examples: 

Pull Day : For this I like to use a tyre and a sledgehammer, old school training. 20 alternate sledgehammer tyre hits into 6 tyre flips. As many rounds as possible in 8 minutes, this can be changed depending on ability levels. Both exercises will engage muscles you would have used in your workout plus legs which will really help to boast that heart rate. 

Push Day : Get the battle ropes out and it will quite literally be a battle as to who will give up first, just going say you'll will probably lose. Just take three exercises using the rope, Conga Drums to begin with which are just an up and down movement with the rope. Kong Slam bring the ropes over your head and slam down then Jumping Jack’s with the ropes still in your hand as the last exercise. Complete for a count of 20 on each, take a 20 count rest (preferably the same as your working 20 count, try to avoid cheating) and repeat 4 times. Your anterior chain will be on fire along with your heart rate going through the roof. 

Leg Day : After a long, heavy leg day you really don't want to be doing a lot so lets keep in short and sweet. Time yourself in completing 4 rounds of these exercises in quickest time possible. Record this to see improve but furthermore motivate you for the next leg day to beat your last time. 

5 Burpees

10 Jump Squats

20 Alternate Jumping Lunges. 

Include these quick finishers into your workouts, just to maintain those cardio levels throughout the winter period, because quite simply lifting weights is cardio in itself. 

Now to let you on to a little secret and that is the new gym wear I have been wearing by a company called VXS Gymwear. Now you know I’m not one to rave about clothing but the guys at VXS have really struck gold. The title VXS stands for Velocity x Strength = Power and with these you get a powerful product. I was introduced to them by a friend after he heard about them as an upcoming gym wear company in the UK and he knows the biggest struggle I have in life are getting shorts that fit my waist correctly but yet also manage to fit my upper legs in, so recommend these. So I went to their online shop which I’ll link below and ordered some of their ‘Black Sweatshorts’ in large which equates to my waist size. Received the parcel in 36 hours and straight away put them on to see they actually cater for people that have small waists but yet those who train legs!!! 

I’ve been wearing them quite often over the pass few months and can’t get enough of them. The cotton based shorts ensure comfort in the gym, not restricting movement like many of the mesh material based shorts do. After a good 10 washes in the washing machine they still look like the first time I’ve worn them which shows quality, more so value for money at the price of £18.99. These shorts due to the simple but smart design can be warn anywhere in or out of the gym, but maybe wait till its a little bit warmer for that. The one thing I like the most are the zipped pockets, such a life saver in the gym. Lets say you're mid way through a set performing a incline DB press and your phone falls out of your pockets, causing headphones to fall out and before you know it everything just ends in a mess. With these simply put your music on, zip the pockets up and you're away. The simple things are often things which are overlooked but with VXS they've really thought of the things that you need in every circumstance for the hard working, motivated gym goer. 

Be sure to check their products out at http://vxsgymwear.co.uk

So, keep your cardio up even through the winter, even just for those quick 10 minutes at the end of the workout and be sure to invest in some good gym wear to help you out in the gym. Because if you look and feel epic in the gym then you'll perform epic. 

Jack