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TO THE MAX - TRIATHLON SPECIFIC CONDITIONING

Friday, September 18th, 2009

At long last . . . .

 

TO THE MAX - TRIATHLON/ENDURANCE SPORTS SPECIFIC FITNESS CLASS

 

Day and Time: Thursday’s 7pm for 1 hour

Location: Wey Valley School, Dorchester Rd, Weymouth

Start date: THURSDAY 8TH OCTOBER 09

Price: £30 for full 6 week block

 

This class is set to be the first of its kind in Dorset, and is open to all ability levels from novice through to professional athletes. Triathlon is one of the UK’s fastest growing sports, with more people taking it up each year in order to test their endurance to the maximum. With normal distances ranging from Super Sprint to Ironman, the sport is extremely physically and mentally demanding, with athletes generally swimming, cycling and running for anything from 5 to 40 hours per week in training depending on their level and the distance they are training for.

 

However, what many triathletes and endurance athletes frequently neglect is their strength and stability training. Appropriate strength and conditioning for the endurance athlete is essential for optimising performance, but very few have ever explored past the realms of traditional bodybuilding type training, which is largely ineffective for the endurance athlete. It’s for this reason that Procision Fitness has set up ‘To The Max’, a triathlon and endurance sports specific group fitness class, designed entirely to improve swim, bike and run performance through a program of highly specific and functional training.

 

Within the sessions we will be utilising bodyweight, resistance bands, medicine balls and various other bits of equipment in order to perform the most comprehensive range of triathlon specific exercises around, to improve function and subsequent performance. The whole year of training has been devised around the triathlon season, and I’ll be taking the participants through every phase of training, from stability, right through to power endurance and beyond.

 

Due to the nature of triathlon, these sessions will also be of great use to swimmers, cyclists and runners looking to gain an extra edge in their performance. So, if you are a triathlete, endurance athlete, swimmer, cyclist or runner, this session really is a must if you want to not only boost performance, but also learn how to effectively improve your strength and conditioning, all within a fun filled environment!

 

There is also a prize up for grabs, 3 FREE PERSONAL TRAINING SESSIONS for the first person to complete the Procision FItness ‘TO THE MAX’ Leg Slam Challenge!

 

Due to the specific nature of the sessions, numbers are limited to just 16, so be sure to book in quickly to secure your place. For bookings or more details, contact me via andy@procisionfitness.com, or call 07843438173.

 

All bookings must be made by Tuesday 6th October please ;-)

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Need to shape up for sun, sea, sand and skimpy summerwear?!

Wednesday, June 17th, 2009

Lose 10-20lbs weight in just 4 weeks!

 

We have now passed midway point in June. The sun has been on and off for a while now, but when it’s been on, its been ON! If you’re like lot’s of people I’ve been chatting to, you have already been digging out your bikinis, swim shorts and skin bearing summer clothing, and asking yourself how on earth you are going to get back into them after staying in Christmas mode for the first half of 2009. Maybe you’ve been out shopping for summer clothing and it’s now hit home that there’s not long until the holidays, and with that, bearing lots of skin while sunbathing, and that you don’t have much time to get into shape.

 

Well it’s true, there’s not loads of time until the official summer, but luckily there IS TIME, so long as you know how to utilise it, and really go for it with 100% effort in terms of eating right and training right. Now I’m not talking about hours on a cross trainer, or loads of weights in the gym, combined with ’starving yourself thin’ or any radical diets you may have treid previously. What I am talking about is efficient training to get your body fit for flaunting. Training and eating well enough to get rid of the ‘does this make me look fat’ fear that so many people are plagued with at this time of year, and finally give you a body that functions well, looks fit, and is healthy, in addition to boosting your energy levels so you can really make the most of the summertime. Because after all, you want to ENJOY the holidays, rather than sepnd them worrying about how you look.

 

So here’s what I’m going to do for you. I’m going to give you some simple, easy to follow advice on improving your diet (simple advice that has helped my personal clients lose on average between 10-20lbs in 4 weeks). I’m also going to give you some workouts to do for 4 weeks, which require minimal equipment, and can be compelted in as little as 20 minutes a day, that will strip fat faster more efficiently than anything else you have tried. The best thing, you’re going to get it all for free, right now!

 

The Program

 

This program requires total commitment, which, if you are truly serious about getting your body ready for summer, should not be a problem. All you have to do is commit to following ALL the nutritional guidelines I give you, and perform one workout per day (these are detailed below) at least 5 days per week for 4 weeks. Can you do that? If the answer is ‘I don’t think I have time’….Rubbish. If you can’t find/make 20 minutes of spare time in a day then there really is no hope for you! Sorry, but that’s the truth. If you are commited to achieving the body you want ready for summer, you will find time. Best thing I can suggest, is schedule each 20 minute session into your diary on a weekly/monthly basis and stick to it, just as you would any other appointment!

 

Nutrition

 

To achieve the 10-20lbs weight loss within the 4 week period, you need to stick to these guidelines 100%, no excuses. Here they are:

 

  1. Go to your cupboards and get rid of all packaged/processed foods (if you don’t want to waste them, at least get them out of the hosue, so give them to a family member/friend to look after!). Why? Because additives/preservatives put into food are un-necessary in your diet, and as well as being linked to many illnesses, lead to increased fat storage and a reduction in the efficiency of your bodys internal systems.
  2. Cut ALL of the following from your diet, 100% - wheat, gluten and grains (e.g pasta, rice, flour), dairy, sugar, artificial sweeteners/packaged/processed foods, alcohol, caffeine.
  3. Eat only fresh, whole foods (preferably organic for best results), including beef, lamb, chicken, pheasant, beef, turkey, fish, eggs, all fruit and vegetables (as much as you like), all herbs and spices
  4. Eat smaller, balanced (meals containing proteins, carbs and fats) meals every 2-4 hours up to 6 meals per day.
  5. Drink plenty of water (filtered preferably). Depending on body size, anything between 2-4 litres per day should do the trick.

 

The Workouts

 

Perform 3 x resistance per week, and 2-3 x cardio per week, for 20 minutes per day minimum (for best results, perform workouts twice per day, either back to back, or one early and one later on). remain active on rest days by going walking/swimming, cycling etc. Alternate training each day, e.g. Monday resistance, tues cardio, weds resistance etc.

 

Resistance

 

Perform the following in a circuit, working for 40 seconds on each exercise, then resting for 20 seconds in between exercises (if this is too hard, do 30:30), working as hard as you can while maintaining perfect form. Once you have completed all exercises (6 minutes), rest for 1 minute and repeat 3-6 times. Perfom 3-5 minutes walking/cycling/jogging to warm up before circuit, then some stretching for each major muscle group worked at the end of the session, holding for 20-30s each.

 

  1. Bodyweight squat
  2. Push ups (kneeling if necessary)
  3. Bodyweight lunge
  4. Single leg anterior reach (stand on 1 leg, with tall posture, with one arm out in front. Slowly reach forwards, bending at hips and knees and touch an object approx 12-16 inches from the florr, then return to start)
  5. Dumbbell bent over rows (if no dumbbells, use household objects such as heavy bottles)
  6. Squat thrusts/single leg squat thrusts

 

Cardio

 

Choose 1-3 of the following activities each session: fast walking, jogging, cycling, swimming, skipping, cross training, stepping.

 

Perform 2-3 minutes hard effort on one activity, then rest for 30s-2 minutes, before repeating for the next activity (if only one appeals to you, perform all intervals using the one method). Continue this for 20-30 minutes, then follow with stretches for all major musles worked, holding each for 20-30s).

 

Ready to commit?

 

So that’s it. Sounds simple huh? That’s because it IS! Simple, yet highly effective and time efficient, and I’ve used similar (and in fact these particular wokouts) to great effect with many clients, achieving on average 10-20lbs weight loss within 4 weeks!

 

You have absolutely nothing to lose, so go for it, and I guarantee you will feel and look a whole lot better for it!

 

Note - if you have any medical problems that may be effected by exercise, make sure you consult your GP before undertaking nay exercise plan.

 

Feel free to email with any questions info@procisionfitness.com

 

To your success

 

Andy ;-)

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Personal Training in Weymouth’s Great Outdoors!

Monday, April 13th, 2009

Currently training for Ironman, the vast majority of my own training (anything between 10-18 hrs a week) takes place in the outdoors; running in the countryside and cycling on the roads, and last week I even substituted one of my 3 weekly pool based swim sessions to don my wetsuit and try out the sea. That said, I can’t say I got too much swimming done, as at 9 degrees, it felt like the sea was repeatedly smacking me accross the head with an iceburg, which makes training pretty hard and not a lot of fun! The fun stuff however comes from my current resistance training program, which takes place outdoors using bodyweight, medicine balls, resistance bands, and some speed, agility and quickness equipment like hurdles, ladders and a parachute.

 

Anyway, in recent weeks, with the sun coming out to play, I’ve noticed  that there are 5-10 times the number of people actually utilising the outdoors as a playground for fitness training. While cycling last weekend I must have past 100 cyclists during the 4 hours I was on my bike, which is a massive contrast to a week before that when the weather wasn’t so great and I saw less than a handful in the same 4 hour period. The number of people out there running is also growing with the improvements in weather. This is obviously great, but having myself trained outdoors fully throughout the autumn and winter months, it also makes me wonder why it is that many of these people have waited for so long to get out there to train! However, the purpose of this post is not to talk about why people get so slack over the cooler seasons, but rather to forward to you a few ideas for workouts to perform outdoors for maximum results, in minumum time.

 

Although there are huge numbers of cyclists and runners out there training in the sunshine, I’m yet to see anyone maximising the use of local parks, the beach or recreation grounds to complete their resistance workouts. However the gyms I train clients in seem to be gettin busier each week with at the moment as people realise that speedo season is just around the corner and maybe now is the time to shape up. This is great because people are training, but it also makes me wonder why when it’s a beautiful sunny day, would anyone (other than perhaps bodybuilders) want to train in a gym?! Thankfully, a few of my gym based clients have been seizing the initiative and asking me to take them outdoors to train, so we’ve just grabbed a few bits of equipment from my car and trained on a football pitch, in a park, or even in their gardens, an we’ve had some pretty amazing workouts using minimal equipment.

 

Here’s a look at one of the fat busting sessions one of my middle aged female clients performed with me during the week, using giant sets (4 exercises completed in sequence).

 

5 min boxing warm up

3 min dynamic flexibility

 

Giant set 1: Repeat x 3

 

Bodyweight squat to lunge x 20

Rotating push up x 20

Crossover lunge x 20

Climbers x 30 sec

 

Giant set 2: Repeat x 3

 

Resistance band speed punch x 50

Resistance band speed row x 50

Resistance band speed fly x 25

Resistance band polling x 25

 

Jogging/walking cool down, followed by some flexibility work.

 

So there’s just one simple yet awesome fat burning workout you can perform outdoors using nothing but a resistance band and your own bodyweight. That particular session was performed on a football pitch, using goal posts as an attachment for the bands.

 

One of the keys to sustaining your training is ensuring that it’s fun. So mix things up all the time. You don’t have to be in a gym to have a great resistance workout, so get outdoors and train. If you have a set workout that you perform in the gym, look at it and adapt it. For instance if you have bent over rows in your gym session, perform a bodyweight row under a bar in a park. If you have bench press, do push ups. Swap lat pull downs for pull ups, weighted squats for bodyweight squats supersetted with sprinter squats and so on.

 

The good weather doesn’t tend to stick around for long, so make the most out of it!

 

My best

 

Andy ;-)

07843 438173

andy@procisionfitness.com

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GROUP FITNESS DORSET: HARDCORE & OUTDOORS WORKOUT 2

Tuesday, March 3rd, 2009

SESSION NO. 2 - 24/02/09

Another great session at Overcombe Beach today. Decided to give the guys a bit of something different tonight, so brought down a load of tyres, a killer workout and a bright yellow jacket!

I had a bit of a hamstring niggle, so was gutted I couldn’t train. However, the others certainly trained! Check out the session, again working in pairs:

Circuit 1

Partner A: Tyre deadlift to throw, for 25 metres, Partner B: 20m sprint up, jog back (swap when 1 lap of tyre throws completed)

Circuit 2

Partner A: 20m sprint up, jog back, Partner B: Push ups on tyre, squats, tyre squat to press, tyre press up to deadlift to curl to press. Did this for 2 sets of 5 mins continuous. Great burn!

Superset 1

Partner A: Tyre side hops, Partner B: Squats

Superset 2:

Partner A: Tyre push up, to deadlift, to curl, to press, Partner B: 5 x 10m stone sprints (up a 60 degree incline!)

Superset 3:

Partner A: Tyre push up to tyre squat, Partner B: 20m sprint up and back

Followed by a cool down and some stretching.

A LOT of quality work out in in just 60 minutes, including warm up and cool down.

 Next week will be at a different location, with even more immense exercises and a great burn!

See you there!

Andy ;-)

 

 

 

andy@procisionfitness.com

07843 438173

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GOAL SETTING & GOAL GETTING: THE 5 W’s

Thursday, February 19th, 2009

Almost everyone has various goals in all aspects of their lives, and those that don’t, lack purpose and direction. However those who have unrealistic or incorrectly set goals also lack this purpose and direction, and find that they waste so much time ‘trying’ to achieve their goal, without every really getting out of first gear, and subsequently fail. In essence, we all should have many short, medium and long term goals, and should not limit ourselves to achieving one at a time. A unilateral approach often has a negative impact in other aspect of your life. For example, setting out purely to earn twice as much money this year as you did last year may well have a huge impact on the time you have available for your family, your friends, and yourself, which will have other consequences such as family problems, a feeling social seclusion, decreased fitness, and many health problems such increased stress as a cocktail of all of the above.

 

This article focuses on the structure of setting clear goals. The format should be used for every single goal, and you should rememeber not to limit yourself to one ambition.

 

It is vitally important to set clear and distinct goals, and then not stop until you have achieved them, whether they are social, family or work related, physical or anything else. If you don’t set appropriate goals and follow several principles, rarely will you will ever achieve them.

 

An example of an ineffective goal would be to state that ‘this year I am going to lose weight’. In this instance, how much  weight do you want to lose? Is it really weight you want to drop, or is it simply a clothing size or 3? By what time this year do you want to have achieved this goal? Why do you want to achieve it? How are you going to achieve it? You can see that the ‘goal’ is highly flawed, and leaves far too much room for ultimate failure, which is quite possibly why you are reading this and thinking of all those times you have said to yourself that ‘this is the year that I’m gonna get thin’, only to still be sat there wishing that you had stuck to exercising and eating right.

 

The difference between succeeding and failing in life, fitness and love, can be the way in which you go about setting, and then accomplishing your goals. The following information is not ‘cutting edge’, nor is it amazing new research. What it is, is simple and highly effective advice that will ensure that one week, one month, one  year from  now, you won’t be sat there wondering why you haven’t achieved everything that you set out to in that time period.

 

The principles of goal achievement, as I see them, are illustrated perfectly by ’The 5 W’s’

 

1. WHAT

 

The key to effectively answering this, is to ensure that the goal is specific to you and what you want to achieve. The goal should also something that you can successfully measure. For example, rather than stating ‘I want to lose be thinner’, you need to specify a realistic and attainable (yet challenging) target. So saying that ‘I want to be a size 10′ would be a great start to effectively setting the goal. This however, is still incomplete and is setting you up for failure before you even begin your quest.

 

2. WHEN?

 

Nice and easy, put a date on it. In the example used above, no time scale is given, making the goal very vague and lacking purpose and thus leaves great risk of failure. Simply saying you wish to become a size 10 is not enough. When do you want to do it by? Tomorrow? Next week? 6 weeks? 6 months? A year from now? As I’ve said, it’s very simple stuff! Now our goal could look like this: ‘I want to be a size 10 by July 6th 2009′. Now we’re starting to pave the path toward total goal achievement and our ideal shape, and are ready for the next W.

 

3. WHY?

 

It’s all very well and good setting a goal such as that above, but without being totally 100% honest with yourself and discovering why it is that deep down you want to achieve it, there’s little hope of you going the distance.. In order to be fully aware of why you wish to achieve the goal, it may be necessary to do some soul searching, and not be scared to tell yourself the home truths that have been at the back of your mind for months or  maybe years. So look at your newly written goal, and pick it apart. The following example may help . . . .

 

‘I want to be a size 10 by July 6th 2009′

Why?

Because that’s the date I’m going to be in public in just my swimsuit on the beach.

Why do you want to be a size 10 for that?

Becuase I am too big and don’t look how I want to look.

What do you want to look like?

I want to look healthy and fit, with the body of my youth, rather than the sluggish, motivation lacking person that stares back at me in the mirror now.

So why do you really want to lose the inches?

Because my self esteem is low, I lack energy, I often get breathless climbing the stairs, and I’m tired of having to wear black, baggy clothes in an attempt to cover up the body that my sedentary lifestyle has caused me to develop.

 

Job done. We have uncovered WHY you want to become a size 10, and now our goal can look as follows:

 

‘I want to become a size 10 by July 6th 2009 so that I can look great and feel confident in my swimwear on holiday’

4. WILLINGNESS

Now our goal is properly constructed, written down, and staring us in the face, it’s time to ask one final question . . .

‘Am I willing to devote the time, energy and money necessary to achieve my goal?’

 

To answer this you have to first know the relevant info.

How much time per day/week/month am I going to have to devote to achieving? Am I willing to get up that extra hour early in the morning, train on my lunchbreak or miss out on eating and drinking at the pub with friends on a Saturday night?

How much effort am I going to have to put into achieving it? Am I willing to plan my meals, make sure I follow a training programme strictly, learn to say no to fast food and sedentary habbits?

How much money is it going to cost me? Am I willing to pay X amount for a gym membership, X amount for a better quality diet and X amount for some new gym shoes? (losing weight doesn’t have to be expensive I might add, these are just examples!)

 

If you can answer that yes, you are willing to commit 100% to achieving your goal, you are ready to get started, and work toward the final W.

 

5. WINNING

 

Winning; to be successful or victorious in a test. In this case, the test is your goal, and winning is accomplishing exactly what you set out to. Winning is not always easy, and with any real goal, comes hard work, effort and quite often sacrifice. If you have been willing to totally commit to achieving the goal, and have successfully implemented your goal achievement plan (in the above example, a nutrition and fitness programme), you will have won. So when it comes to July 6th 2009, when you are standing proud in your swimwear, not only will you be confident and glowing with health and vitality, but you will be safe in the knowledge that you have achieved a target that so many before you have set out to do, only to fail at the third, second or even first hurdle. You will have won.

 

Yours in health and vitality

 

Andy Sloan

www.procisionfitness.com

andy@procisionfitness.com

07843 438173

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Outdoor Circuit-based Group Fitness Training in Weymouth, Dorset

Thursday, February 12th, 2009

Hey guys, check this out for a session!

 

Last Wednesday I was unable to provide circuit training at Budmouth Community Sports Centre as I was on a coaching course, so instead I offered an outdoor session, meeting at Cafe Oasis in Preston on the Tuesday evening.

 

We had a great turnout and got through a truely amazing workout (I know it was amazing because I trained as hard as anyone during the session to avoid the cold!). After a thorough warm up we worked in partners and completed the following:

 

Partner A: 20m beach Sprint, walk/jog back recovery

Partner B: Squats, Push ups (various techniques), Lunges, Climbers

 

We performed 60s at each station, alternating sprints with resistance (so when parner A is on 60s sprinting, B is on resistance exercise 1,2,3 or 4) for 60s, then swap). So we did one complete set of 8 minutes, rested for 2 minutes then did another set for fun!

 

Next circuit:

 

Partner A: 200m beach sprint/jog/whatever’s left in the tank!

 

Partner B: Using a bench/wall - Single leg step ups, Incline/decline/flat push ups, alternate step ups, dips

 

Using the same system as above (so while one runs the other does resistance), but this time you only perform resistance for as long as it takes your partner to get back and swap with you! We did one set of 10 minutes solid!

 

‘Bonus’ Circuit

 

Finally we got the toys out for a more conventional circuit. Stations were 200m beach sprint/run, buddy band rows, med ball lunge to chest pass, push ups, speed squats. Station change was when the runners got back and shifted everyone down!

 

After that we had a cool down jog-walk, then completed some stretching and partner assisted stretching.

 

Now by anyones measures, that’s an amazing and intense workout, guaranteed to strip fat and encourage the building of lean muscle tissue. The beauty of it is that we have various ages and abilities, and although you are expected to work hard, you work at your own pace, not anyone elses, making it suitable for pretty much anyone ;-)

 

The very best bit . . .

 

Although intended only as a one off session, everyone who attended asked for me to make this a regular thing. I’m more than happy to do this, therefore Procision Fitness will be offering this session on Tuesday evening’s, at 6.30pm.

 

The way it works is as follows:

 

The series of sessions is called HARDCORE & OUTDOORS  (don’t let the name put you off though, all ages (16+) and abilities welcome)

 

1.)     Contact me online or on 07843438173 to register an interest and/or get more info.

2.)     On the Sunday night before the Tuesday session you will recieve an email/text/call (depending on your preference) letting you know the meeting place, anything you may need (e.g - warm clothes!) and the basic plan.

3,)     On the Tuesday evening we will meet in the designated place at 6.25pm, ready for a pre-session briefing and a prompt 6.30pm start (sessions will be in Weymouth, but depending on preferences, Dorchester and Portland can be looked into). 

 

4.)     The session will then get underway and you will get a series of the greatest workouts you will ever experience!

 

SO HOW MUCH DOES IT COST?

 

These sessions cost just £3 each, or £17 for a block of 6 sessions.

 

However, if after your first session you decide you didn’t enjoy it and have no interest in coming again, you can have a full refund. These sessions aren’t being put on soley to generate income, it’s more a case of helping you to maximise the benefits from your training, and keeping your body guessing ;-)

 

In order to keep this session small and exclusive, there are a maximum of 20 places available for each session, so get your name down ASAP to ensure your place.

 

I look forward to seeing you.

 

Andy ;-)

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