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Archive for December, 2010

EXCLUSIVE 2 WEEK FITNESS CAMP . . .

Thursday, December 30th, 2010

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WE’RE GOING PRIMAL!
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So look, the first fitness camp of 2011 will be a special 2 week program exclusively for previous members of the program and past personal training clients, taking us right up to the official launch of the all new Weymouth Fitness Camp.
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Here’s the info:
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It WAS going to be back in St Aldhelms Church Hall, BUT, they’ve just called to say they had a horrendous leak in there and it’s pretty nasty apparently, making it un-trainable. SO . . .
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I thought you know what, fresh air is good for you, so fresh air is what we’re going to get! I just last night had one of my private clients in the car park at Lodmoor country park, smashing kettlebells, bodyweight, pushing me around in my car, and playing with a 45ft long rope too. This was a beast of a session!
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Anyway, I figured we just as well get out there. So this program is going to take place at Lodmoor, in the big car park. The meeting point is outside the entrance to the Go-Karts. It’s nice and light there as they’ve got a pile of street lamps so that’s lighting sorted. We will also most probably venture out onto the prom and onto Greenhill if there is enough light there. If it’s icy then we can go on the grass, if it rains you’ll get wet, if it’s horrendous rain there are a couple of places we can slip off to to train.
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I’ve got an IMMENSE program planned for you guys, involving most of the toys, in particular the ropes and kettlebells. You’ll also be intorduced to a couple of the brand new workouts for WFC, such as The Beast, Grenade, and  NWA (never walk again), as well as my friend ‘Wild Bill’.
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It will of course be a little chilly, but that won’t last long. To be fair, it probably won’t be any colder than the church hall was over the past couple of months. Remember to wear a couple of layers, you may want a hat and some gloves too, and DEFINITELY bring some water.
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So look, it’s 6.30 til 7.15am Mon, Weds and Fri, it start son Monday 3rd January, and the final session will be Friday 14th January. It costs £30, and is going to be an IMMENSE thing to wipe out the memories of all the naughty foods and drinks we ALL ate/drank over Christmas and NYE (mine was just the food!).
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Anyway, my web guy has taken a few days off so I can’t get a new PayPal button online, so here’s what to do:
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  • Head over to http://www.procisionfitness.com/
  • Click on the phase one fat loss program
  • (a pop up box wiLl . . . . pop up).
  • At the top of this box is a ‘buy now’ button.
  • Click this, make payment of the £30, and you’re good to go.
  • Don’t fill the form in, as this is for something else, and you’ll get a pile of confusing emails from me!

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I’m only opening this up for 14 people, as I want to keep this program pretty compact, so if you want ‘IN’, don’t wait around umming and arring ;-)
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Have a great NYE, get some Alka Seltzer in for NYD, and get ready to train, eat and live well from Jan 3rd.
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To your success
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Andy Sloan BA (Hons), MMA – CSCC

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Here’s how one Weymouth personal training client smashed it today

Wednesday, December 29th, 2010

Hey

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So, this evening I had a little Christmas treat for one of my clients. This guy, Marcus, has been with me for quite a while now, and pretty much hits it as hard as, if not harder than any client I’ve ever trained. The guy loves it.

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Being the standard Christmas to NYE hangover that this week always is, the gym that we usually train in was closed. So, today I decided to give him a little treat.

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We met at Lodmoor Country Park, and Marcus hit a blinder of a workout, despite being a little worse for wear after a hard day working, as well as 5 (scheduled) days off training over Christmas.

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Anyway, heres what we, or rather HE, got up to . . .

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Warm up circuit

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Kettlebell (KB) swings x 20

KB lunge to shoulder press x 20

KB burpees (no jump) x 10

Warm up 2

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KB walking lunge x 6, then 75% effort sprint to marker 30 yards away. Jog back recovery, then back into another 6 KB walking lunges in same direction, into sprint to same marker. Carried on until he’d lunged all the way to the marker. Jog back with KB to finish.

Main session

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Car pushing - Pushed car max effort for 30 secs, rest for 30 secs. Repeated x 4. Rest 2 mins then repeat.

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KB push up to 1 arm row x 10

KB sprawl to deadlift x 10

KB swing x 25

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Repeated x 3, no rest between exercises, but 1 min between sets.

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Savage Set

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24 squats

24 lunges

24 split jumps

12 squat jumps

Straight into 200m car push.

30 secs rest

Then repeat for return journey.

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Ropes to finish

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Using 45 foot long bulldog jacketed rope . . .

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20 secs work: 20 secs rest of the following . . .

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Alternating wave

Double wave

In’s and out’s

Reverse circles

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That’s it!

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So that was a pretty intense session. Took around 55 minutes all in, and fair to say the guy was pretty smashed at the end. Car pushing is as awesome a tool for developing leg power as it is will power. Quality workout, that’s gonna keep Marcus burning ridiculous amounts of calories for the next 24-36 or so hours.

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Maybe try it out sometime ;-)

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Andy

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The Hit and Miss Diet - An insight . . .

Wednesday, December 8th, 2010

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I’m currently about 5 days away from being able to launch the all new Hit & Miss Diet, and I thought I’d give you a sneak preview at the introduction to the diet. When the whole EBook is complete, I’ll be popping it onto my Weymouth personal training website http://www.procisionfitness.com/ and allowing ONE THOUSAND people to download it completely free of charge, as my way of giving the gift of health and wellbeing to 1000 people looking to get into great shape.

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So look, here’s the preview, and be sure to check back to http://www.procisionfitness.com/ next week to grab your free copy. Once they’re gone, they’re gone!

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Introduction

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You’ve decided to check out this diet for a reason. You may have a little weight to lose, maybe a lot. You may want to drop some inches so you can look amazing in your little black dress, swimsuit or that favorite pair of jeans that you’ve not dared put on for months, maybe years. Perhaps you specifically want to lose fat from a certain part of your body. Maybe the ‘muffin top’, ‘bingo wings’ or the ‘beer gut’. Perhaps you want to want to get yourself back to feeling healthy again.

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Chances are that this isn’t the first time you’ve opened up a diet book. It’s probably not even the second, third or fourth time. If you’re like a great deal of the population, you’ve already tried at least a handful of diets, yet always seem to end up back at square 1, or -1. You’ve tried scoring points, counting calories, starvation, liquid diets, 3 bowls of cereal a day diets, soup diets, microwave meals to your door diets, and everything in between. Sure, you may have had some results at first, but if the diet had worked, why would you be back at square one, reading yet another diet?

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No matter what you’ve tried so far, you’ve not been able to shift those stubborn pounds of fat that are causing you to lose confidence, shy away from mirrors and the clothes you want to wear, and are generally causing you grief and unhappiness on a daily basis.

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The first thing to tell you is that YOU ARE NOT ALONE. There are millions and millions of people out there in the same situation as you. Fed up of yo-yo dieting, fed up of not getting the results they deserve, and fed up of feeling fed up. Something HAS to change.

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You’ll be comforted to know that this nutritional program involves absolutely no nonsense. There is no counting calories, weighing your food, coloured days or drinking ‘specially formulated’ fat loss shakes, and there’s certainly no one telling you that eating potato will make you fat. The program is easy to follow, understand and implement, and the results will blow you away (if the wind doesn’t get there first).

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There is no restriction on how much you can eat, so you’ll never have to go hungry. People on the program are always amazed at how much they are allowed to eat, and how great they feel knowing that everything going into their body is wholesome, nutritious food, rather than processed, denatured foods with next to no nutritional value. They are amazed how they can eat freely, feel pleasantly full, yet lose a pile of fat and weight in such a short period of time, and they are even more amazed that the weight STAYS off.

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Eating the way that is outlined in the Hit & Miss Diet is the ultimate way to make you look, feel, and perform at your very best, on the outside AND on the inside. Because of the nutritional quality of the foods you will eat, everything that you consume on this program will have a positive impact on the way you look, feel and perform. You’ll feel and look younger, fitter, healthier, more attractive, with more energy and more confidence than ever before. You’ll lose that bloated feeling you live with day-to-day, the ‘need’ for a caffeine hit in the morning will disappear, you’ll no longer feel drained and fatigued, and you’ll wake up in the morning ready for the day, every day.

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Does this sound good to you?

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I thought so.

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Andy Sloan ;-)

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Weymouth Triathletes tear it up in the snow

Friday, December 3rd, 2010

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Yesterday, To the MAX was on the brink of being cancelled, for the first time ever!

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The snow had forced our usual facility to be closed, and they wouldn’t let us in to train, so I put my head down, and though ’sod it. Let’s get out there’. So we did. I pinged a text and an email to the 24 strong group of triathletes and runners of varying abilities, letting them know that the session would be running, but outdoors, on the stoney Overcombe beach and along the prom, in the snow.

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These guys love to train. They see and feel the results. They see the benefit in the work we do. They enjoy the program, and they never give excuses for not being able to train (maybe the occasional genuine reason, but never an excuse). That said, I wasn’t sure how the team would respond to knowing they had to get out in -5 celcius to train in the snow and ice.

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There was no way my car was getting out of my ice rink of a road, so I donned a load of layers, and ran the 3 miles to the meeting point. A couple were already there, a little cold, but ready to go for it. Then a couple more turned up Then 4 more, then another one, until eventually, come 6.30pm, we had a 16 strong team of people ready to train. Ready to stick two fingers up to the weather, and get their training done. These guys, I said to myself, are dedicated WINNERS.

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IMMENSE.

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So anyway, I thought you’d like to see what we got up to:

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Warm up

About 3-5 minutes jogging, followed by an unloaded full body complex of lunges, squats, push ups and more.

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Stage 1: Run and Rep (the real R&R!)

30 paces sprint: 10-25 push ups: 30 paces sprint: 10-25 squats: 30 paces sprint: 10 single leg squats per leg: 30 pace sprint: plank to push up position switch: 30 pace sprint. Repeated x 2-3

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Stage 2: Lunge and Leg it

20 walking lunges: 70 meter sprint. Repeated x 2

40 walking lunges: 50 meter sprint. Repeated x 2

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Stage 3: Buddy Bondage Push ups

Partner A is in full push up position on floor. Partner B has on hand on A’s ass, one on shoulder. 2 push ups. Shift round so both hands on A’s shoulders. 2 push ups. Shift round to other side, one hand on ass, one on shoulder. 2 push ups. Each repeat for 2:2:2, then 3:3:3: then 4:4:4, each with 20 squats in between each complete set.

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Stage 4: Ass blast and boot it

Tall to small squats x 20

Single leg jumps x 5 per leg

30 pace sprint x 1

Repeated x 3

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Stage 5: Piggy back hike

Patner A carries B for 30-50 paces, swap and B carries A back. Repeat x 3. No running allowed, just fast walking with knees slightly bent the whole time. Savage thigh burn.

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Stage 6 (optional): Run!

At the end of the workout, at least 8 of the team said ‘well we’re here, so let’s go for a little run’. So they smashed out a brisk 1.5 miles running to polish off the session.

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AMAZING workout, enjoyed by all.

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Try it out ;-)

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Andy

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WEATHER is NO EXCUSE, nor is TIME

Thursday, December 2nd, 2010

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So today the whole of Weymouth has come to a monstrous stand still. Snow everywhere, cars sliding all over the place, kids launching snowballs in your face, and facilities closing for no apparent reason.

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I have to tell you that the weather is no excuse not to train! Yes it’s cold, so wrap up. Yes it’s dark, so get a head torch on your skull. Yes it’s easier to sit at home watching Jeremy Kyle and eating chocolate buttons, and plumping up ‘because it’s that time of year’. It’s not however so easy to get into shape, after you’ve let yourself get in even worse shape than last week, and the week before that, and the month before that and so on. You gotta do what you gotta do to get results. So get your ass out there and train. Whether you’re just heading out for a walk because the gyms closed, or maybe a run, perhaps you’re gonna hit out a bodyweight workout in the snow filled park. Whatever you need to do, DO IT. If you don;t want to get outside, then do it indoors TRY THIS 4 MINUTE WORKOUT 4 TIMES IN A DAY if you’re not sure what to do.

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You’ll see how little of an excuse the weather is by watching the video in the top right of this post! Not the greatest workout ever arguably, BUT we got in there nonetheless!

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This evening my TO THE MAX program should be cancelled due to the snow, as the venue has told me they won’t open up for us. BUT, I know that all 24 of the people on the program are serious action takers, committed to success, and  WANT to train as much as I want to train them. So, this evening, we’re braving the cold, getting outdoors and we’re gonna have a BLAST with our triathlon training on the beach here in Weymouth. weather is no excuse, and lack of facilities is no more of an excuse than a little bad weather is.

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Anyway, I also wanted to make a confession today, because I’m not perfect, and I slip up, just like you do. You see, the past 4 weeks, I’d done what I tell SOOOOO many clients NOT to do. I’d let my work take over, and have let my training slip. Although I’d been still getting in around 5 sessions per week, I’d let my triathlon training fall onto the back burner. I’d been so busy with clients, planning for next year, courses, writing stuff, creating new things etc, that I found I didn’t have enough time to train. Or rather, I wasn’t MAKING enough time to train. Although 5 hours a week is a reasonable amount of training, and by no means lazy, I should’ve been doing close to double that to push toward my goal of hitting a sub 10h30m Ironman in Frankfurt in July.

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So what did I do? Well I did exactly as I tell my clients to do. I went back to my diary, rearranged a couple of things, PLANNED my week out to the minute, and made sure that I’d scheduled in enough time to work, learn, create, train and LIVE. All it takes to break the ‘no time to train’ excuse is a little planning, time management, and a willingness to get it done.

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Anyway, end of the story, I’m now back up to hitting my training targets, and also now have MORE TIME to do other stuff too. All because I managed to plan things a little better. If you’re lacking time, PLAN your week, and make sure you PLAN TIME TO TRAIN, as well as PREPARE FOOD.

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Have a great week. Be true to yourself and your body, and get some workouts in, NO MATTER WHAT!

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Andy ;-)

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