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Weymouth personal trainer | How is YOUR mindset?

Friday, January 21st, 2011

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Mastering your mindset
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The importance of your state of mind cannot be underestimated when it comes to getting in shape, or staying out of shape, and I’m going to give you just some of my thoughts on just what is necessary in order to succeed in not only your fat loss and fitness goals, but also all of what I’ll say will relate to life in general.
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Very simply, if your goal is ‘to lose weight’, but what you really want is to look hot, you’re not going to get the body you want. If your goal is one which is specific in nature, and clearly defined, such as ‘I want to lose a clothes size by my friends wedding at the end of February this year’, then you’ve got a MUCH bigger chance of succeeding.
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I think it was Earl `nightingale that first said ‘a true goal is the progressive realisation of a worthy ideal’. So, look at your goal, whatever it may be, and decide whether you are progressively taking action on a daily basis in order to achieve that goal. It may be that you have changed your diet, by cutting out all the junk, and eating fresh, and you may also be exercising every day or every other day too. If this is the case, you’re already onto a winner to achieve your goal (so long as you’re doing the right exercise and eating the right foods of course), and probably doing much more than the person who simply wants ‘to lose weight’.
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Regarding realisation, is this goal of yours becoming a reality, or is it remaining a distant dream? Are these steps you’ve taken actually benefiting your mission? In other words, for the above goal, are you doing the right exercise and nutrition programs to get that clothing size dropped?
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When we look at the word worthy, we ask is it actually worth something to you? In other words, will achieving it make you feel good, and are the steps you take to get there worth it in order to achieve your goal? Maybe it’s a case of making ’sacrifices’ like not drinking booze for a while, or getting up half hour earlier to exercise. Maybe it’s a gym membership that costs you financially. Maybe it’s a time thing. So is your goal worth it? How bad do you want to get that clothes size dropped? If you want it bad enough, it IS worth it, and much more too.
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Finally, is it ideal? So is the goal that you’re going for ideal, or is it simply a ‘this’ll do’? If you have 50lbs to lose, but set your goal at losing 10lbs, is that the ideal? It’s massively important to spend some time thinking about your goal, and really depicting exactly what it is that you want. Don’t settle for second best, half way, or even less. Always strive for excellence. The only, or certainly the best way to keep dreams alive, is by keeping them big and bold enough to ensure you keep on pushing for them. In other words, if you are a size 16, but want to be a size 10, don’t settle for a 14. Always push for what you truly want.  If you want to look like a swimwear model, go for it (but remember the goal should be realistic too of course!;-)
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You need to make sure that you’re actually passionate about achieving your goal. So are you doing it because you want to, or are you doing it because you think you have to? Do you trulywant to get in great shape, look and feel better? If the answer is yes, then you’re half way there. Being passionate about achieving what you want it essential to getting it. If I had no passion for competing at Ironman triathlon (2.4mile swim, 112 mile bike, 26.2 mile run) there’s no frickin way I’d get anywhere near achieving it. I’d probably give up in training, or not bother eating right. If I did have enough passion to get to the start line, I’d probably bottle it in the swim as soon as I got a kick in the head. Even if I did last the swim, I may well end up pushing my bike up the first hill then give up by the next one. Or even if I did have a little more passion, maybe I’d get halfway through the run. But without being 100% committed, there’s absolutely no way I’d cross that finish line. It’s exactly the same with you and your goal. Whether it’s getting in shape, becoming a millionaire, or running a happy home. Without being passionate about it, and driven to achieve it, you’ll NEVER cross your finish line.
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If the thing you want is worth achieving, you’ll be prepared to ‘do the time’ to achieve it. You’ll be prepared to get up early and workout. You’ll be prepared to eat healthy. You’ll be prepared to get to sleep a little earlier when you can, and you’ll be prepared to succeed.
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So, in closing, decide where your finish line is, and do whatever it takes to get there. If the feeling you get when you cross the line is even 10% of what I feel when I cross the line after 140.6 miles of pain, it’ll be immense, will last a lifetime, and will inspire you to maybe even set a brand new target, which after the success of your last goal, has now become realistic.
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I hope this is of some use to you.
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To your success!
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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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Are YOU and action taker? Christmas Bootcamp Weymouth

Tuesday, November 30th, 2010

NEARLY CHRISTMAS!!!

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So we’re just shy of a month away from Christmas now, and that means parties, works do’s, treats in the house for the kids, dinner with friends, seeing family you’ve not seen since last Christmas and so on
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But what do you do? Do you say ‘I’m going to get in shape in January, so no need to worry about it yet’, or do you say ‘JANUARY?! I need to get in shape NOW!’?
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I know which one I’d recommend, and I’m sure you do too. On that note, check out this quick video I did for you this week on goal setting: http://www.youtube.com/watch?v=lfU-PBIhMq4
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Anyway, here are 4 reasons not to wait til January:
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You can enjoy yourself MORE:
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Simple. If you’ve done a pile of work and begun getting your body into great shape, your metabolism will already been on the up, you’ll be feeling and looking better, and when on Christmas day someone hands you a piece of cheesecake, that you have absolutely no room for as you’ve already just nailed 3 desserts, you can be like me and say ‘well, I’ve earnt it, so I’ll get it down somehow’. Simply put, if you’ve kept a pretty clean diet, and trained well up to Christmas, then you can feel good about actually eating whatever the hell you want to eat on Christmas day.
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Waiting sucks:
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Waiting for a bus sucks. Waiting for a train sucks. Waiting too long in a restaurant sucks. Waiting for someone else to get you in shape is pointless. Waiting for ‘the right time’ to start shaping up SUCKS. Come January, it’ll STILL be the same. You’ll be the one responsible for your own body shape destiny, no one else will get you to where you want to be. Ultimately it comes down to YOU. But why wait when you don’t have to? If I could buy a ticket to skip a bus line I would. Same for a train. If I could slip the waitress a fiver and get my food quicker I would. So if I was out of shape and needed to get myself looking good, why would I wait? I wouldn’t. I’d do something about it now. Today. If you could drop 10lbs BEFORE January, have an amazing Christmas eating and drinking what you want, and then when all your pals are just starting to think about losing weight, know that YOU already lost a load, would you want that? Of course you would. So WHY WAIT? Don’ tell yourself it’s a time thing. It’s not. Don’t tell yourself it’s a motivation thing. It doesn’t have to be. Don’t say it’s a ‘being too tired thing’. It’s not!
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Getting off to a running start:
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We’ve already briefly mentioned it. In January, YOU can be 10lbs lighter, fitter and sexier., while your buddy’s are just thinking about joining one of those horrendous women’s only fixed path machine circuit groups. Come January, would you rather hit the ground running, already with all the momentum you’ll need to see you through, or would you rather risk another year of ‘what could have been’?
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Waiting REALLY sucks:
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I forgot to mention this bit in the ‘waiting sucks’ bit, so have added it as it’s own, stand alone reason, and here goes. IF YOU SPENT YOUR LIFE WAITING TO CHANGE IT ON JANUARY 1st AND ONLY JANUARY 1st, YOU’D SPEND 364 DAYS OF THE YEAR WAITING FOR JANUARY 1st AND WOULD GET NOTHING ACCOMPLISHED.
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Hope the cap’s didn’t scare you there!
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Anyway look, I’m going to make this extremely simple for you right now. IF and only IF you are ready to be an action taker and not an excuse maker, then keep reading and this will be for you:
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WAKE UP AND SHAPE UP – CHRISTMAS MELTDOWN
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This kicks off on Monday December 6th, and is 3 x 45 minute early morning, metabolism boosting, ass (and excuse) whooping workouts, fat destroying workouts per week for the next 3 weeks up to Christmas! We are training Monday, Wednesday and Friday at 6.30-7.15am at St Aldhelm’s Church Hall, Radipole, Weymouth, and YOU are invited. This program takes you right up to Christmas eve, meaning that when we torch your metabolism on that morning, come Christmas Day, the rate at which you’ll be burning calories will still be through the roof, meaning much less of your Christmas eats and drinks will end up making you pile on weight.
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Sound good?
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I bet it does.
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As well as the coaching, you’ll also get 1 x FREE 20 minute coaching call with me, Dorset’s leading fat loss specialist, as well as a full nutritional plan with no calorie counting, point scoring or wasted time. EVEN BETTER than all that, you get a 100% money back guarantee that says that if you’ve not dropped at least 1 clothes size by Christmas, you’ll get EVERY PENNY BACK, PLUS free entry to the next program!
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All this for an investment of just £45. To sign up, do it right now over at http://www.procisionfitness.com/fitness_classes.html All you need to do is scroll down the page, click on the PayPal button on the Wake up and Shape up box, and pay an initial £40 to secure your place (the remaining £5 is payable at session 1).
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So that’s it.
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The program is gonna be a hoot, and there are just 16 spaces available, so if you want one, get one today!
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Are YOU an action taker? Marcus is . . . .  http://www.youtube.com/watch?v=YsFzU_feSVk
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If you’re not, then feel free to try the magical power plate I’m ranting about in the top right of your screen!

Here’s the link again: http://www.procisionfitness.com/fitness_classes.html
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Andy Sloan BA (Hons), MMA – CSCC
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Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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Weymouth Personal Trainer | 5 ways to boost your immune system

Sunday, November 21st, 2010

Weymouth Personal Trainer reveals 5 simple ways to boost your immune system this winter

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If you are like much of the population, chances are that during the winter months, you frequently suffer from a weakened immune system, displaying itself as bouts of the common cold, coughs, sneezes, lack of energy and a general feeling of not being 100%. Many of us will battle through, telling ourselves ‘everyone’s getting ill now, so I guess it’s just my turn’. Some of us will stock up and fill up on cough and cold remedies in the form of hot drinks, chews and capsules. Very few people however, will set about attacking the problem at the source.

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You see, beating the winter blues is simple, and can be achieved to excellent effect by following these 5 simple guidelines. These are very straight forward, and deep down, we ALL know them, but just tend to neglect them far too often. If you follow these guidelines, within a very short space of time,you’ll be feeling and looking much healthier, and won’t have to worry about these unnecessary little ‘illnesses’ anymore.

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1. Reduce/eliminate processed food intake

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Processed food and foods containing added sugar cause an inflammatory response within your body, while also suppressing your immune system by causing your pancreas to secrete abnormally large amounts of insulin. This remains in the bloodstream even after it has helped metabolise the sugars, and one major side effect is that it suppresses the release of growth hormone (this is a primary regulator of the immune system) from your pituitary gland.

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2. Get at least 7 hours sleep per night

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Your immune system is under most threat during the day, when you’re exposed to a whole range of nasties, from other peoples germs, to pollution, to the toxins in our food. During sleep, is when your immune system is able to recover. You should try to sleep at least 7 hours per night, and at least once per week, lay in until you wake naturally. For maximum benefit, you’ll make sure you’re asleep by 10pm, as it’s between 10pm and 2am that the physical repair takes place within your body.

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3. Take regular exercise

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We all know exercise is good for us, but many still neglect it. Exercising regularly will increase blood flow, help your body to remove toxins, and improve the health of your pulmonary and cardiovascular systems. Exercise will cause an increase in macrophages, which are the cells that attack bacteria and improve the circulation of immune cells.

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4. Eat plenty of fresh fruit and vegetables

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Eating plenty of fruit and vegetables of varying colours will provide your body with the vitamins and minerals it needs to keep your immune system operating properly. Carotenes (vitamin A), as found in red, orange, green and yellow vegetables, are needed for white blood cell function as well as protecting your skin. Vitamin C helps protect the blood from infections, and can be found in kiwis, oranges, berries and leafy green vegetables. Fruits and vegetables are also packed high with antioxidants, which are vital for preventing and repairing damage cause by ‘free radicals’ within your body.

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5. Drink at least 2 litres of water per day

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As humans, we are composed of around 75% water. It is required for just about everything that goes on in your body, and drinking plenty of water each day will help your body to remove toxins, fight inflammation, and stay in good health on the inside and the outside. Ideally, you should drink filtered water which will minimize your exposure to metals, chlorine and other toxins.

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So that’s it. 5 simple ways in which you can get your immune system working well again, and finally stop being beaten by the winter blues.

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Train, eat and live well.

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Andy ;-)

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ULTIMATE CONDITIONING - Weymouth’s most intense Fitness class!

Thursday, November 18th, 2010

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WOW.
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Last nights ULTIMATE CONDITIONING session was awesome.
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It was great to see so many people there, and I gotta say I was mightily impressed with the work rate, even though it was just a ‘taster’. You guys who were there kicked some serious ass! Those of you who weren’t there, you can check out what we got up to on the video right here: http://www.procisionfitness.com/fitness_classes.html
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Anyway, you now have a pretty good idea of what’s gonna go on with in the program, and I’m hoping that if you were one of the 24 that turned up last night, you loved the training, and the feeling of doing all those cool exercises with some pretty awesome bits of kit. If you didn’t make it, I’m hoping you feel like you missed out on something special, and now can’t wait to get stuck into the coming program.
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So look, I’ll keep this dead simple. The 5 week program proper kicks off next Wednesday (Nov 24th), 6.15pm at Budmouth Sports Centre, and costs a frighteningly low £26 for the full block of 5 of THE greatest workouts you will ever experience. For the training you’re going to be getting, this is an absolute steel. There were 24 people there last night, a further 6 that I had to turn away earlier in the day, and another 7 who have emailed me today wishing they’d read the email sooner! That’s great, BUT I’m only making 18 spaces available for the program. So, if you are ready to commit to 5 ass kicking , character building, FUN, ULTIMATE CONDITIONING sessions, and want to sign yourself up, then you first off need to hit me back with an email right away, and then get yourself over to http://www.procisionfitness.com/fitness_classes.html right away and get paid up to secure your place on the program. Please note, there is no pay and train available. You’re either in or you’re out. IF there happens to be one or two spaces available come Wednesday, I may open up a first come first served pay per play policy, at £8 per session.
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So that’s it, if you want in, you know what to do. If you came last night but have decided it’s not for you, then thanks for coming, and I hope to see you soon ;-)
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Have a great week, and I can’t wait to hear from you!
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PS – any feedback from last nights session will, as always, be appreciated. So feel free to let me know your thoughts.
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Here’s the link again http://www.procisionfitness.com/fitness_classes.html
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Andy Sloan BA (Hons), MMA – CSCC

Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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Fitness class in Weymouth that GUARANTEES RESULTS?

Monday, November 1st, 2010

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That’s right, in just a few short weeks the Christmas parties will be kicking off, nights out with work colleagues, seeing family you’ve not seen since last Christmas, and then it’s the big one, New Year. The time that almost everyone says ‘this is the year I’m going to get in the best shape of my life’….. until February that is, when the motivation disappears, and the lost pounds reappear, even faster than they fell off with the calorie restrictive, point scoring, coloured day, ‘slim shakes’, Special K, or whatever other waste of time diet plan was used.
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Right now, people out there are already saying (and plenty of people have even mentioned it to ME already!) that as soon as 2011 comes, that’s it, they’ll start eating right and do some exercise. Great. Well what about the next few weeks? They’re just going to let themselves pile on MORE weight? Something I can’t understand. Here’s one way to look at it: If you’re filling up a bath with water, and it’s getting close to the brim, rather than let it overflow, you turn off the tap and then let a little water out until it’s at a good level. You don’t think ‘ah well, I’ll just flood my house and sort it next week, when there’s probably already been real some damage to your house that’s gonna take a looooong time to repair. But hey, maybe that’s just me ;-)
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The big question is WHY WAIT?
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Because I just don’t have TIME right now
Because I have no MOTIVATION
Because the new year will be a NEW START
Because in January I’m going to join the GYM with my friend
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All excuses, not reasons. You DO have the time, as it can take as little as 16 minutes per day, 5 days per week to drop up to 30lbs in a month. Besides, are you REALLY going to have any more time available in January? ‘Oh but I’ll make time’. Then why not make it NOW?! Regarding motivation, if looking and feeling your best and being able to slip on any item of clothing and feel like the prom king or queen isn’t motivation, I sure as hell don’t know what is. Don’t wait another couple of months to start your transformation, start it now, today. If we all waited until the new year to get a new start, we’d probably spend 11 months of the year miserable! If you and your pal are going to join the gym in January, chances are that by February the novelty will be wearing off, through March you’ll drop to once or twice a week at most, and by April (at the latest) it’ll be a distant memory, and you’ll be wondering (just like 90% of gym ‘members’) why there’s £30-£60 leaving your bank account each month, which you’re getting
nothing for in return.
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So look, I’m going to make this VERY simple for you. If I could tell you that
within 28 days of taking part in a group training program, 3 days per week, that won’t mean you need to exercise for hours on end, that has a bunch of other people just like you to help you stay motivated, that’s fun, that’s effective, and that 100% categorically, emphatically, no strings attached GUARANTEES that you’ll drop AT LEAST one clothes size within 4 weeks or get 100% of your money back, and will cost you LESS than many gym memberships, would you be interested?
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Chances are that yes you would be.
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So, that’s what I’m giving you.
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3 sessions per week with
Dorset’s leading personal trainer, bright and early in the morning so it doesn’t wreck your day, using a combination of functional training equipment that NO other facility or trainer in Dorset is currently using, and a full workout program to complete in your own time, which means you’ll be working out for just 16 minutes on two other days per week. You’ll drop at east one clothing size within the time period, this is guaranteed. If by some miracle you have done EVERYTHING I’ve asked of you but still didn’t lose the clothing size, I’ll refund your entire fee, no questions asked. In fact I’m so confident that the tried and tested (on over 300 people) program works, that even that’s not good enough. So I’ll also GIVE YOU a FREE membership to the next program to make sure you DO get that clothes size dropped!
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Now look, there’s an
absolute maximum of 20 people allowed on this one of a kind program, and it’s starting in just one week. That means there’s not much time for faffing around, tossing up any pro’s (and if there are any) cons of doing the program, or the type of indecisiveness that has lead to prolonging getting into/back into exercise and healthy eating for so long. So here ere are the details;
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Location: St Aldhelms Church Hall, Radipole, Weymouth
Start date: Monday November 8th 2010
Days: Mon, Weds, Fri
Time: 6.30 til 7.15am
Program duration: 4 weeks
Price: £58
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What you get:
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  • 12 x 45 minute sessions with Dorset’s leading personal trainer
  • Full diet, with no calorie counting, no point scoring, no coloured days, no cabbage soup, no magic shakes or any of that other nonsense
  • Full workout program to complete in your own time, for just 16 minutes, on two days per week
  • A 100% guarantee that you’ll drop at least one clothes size, or get all your money back plus a free 4 week membership to the next program
  • Access to me via email 24/7, with a guaranteed response time of less than 24 hours
  • A free 10 minute coaching call during week one of the program to individually answer any questions you may have

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I really can’t make this any easier for you to decide upon. Yes you may have to get up a little earlier in the morning and yes you have to do a little exercise and eat a healthy diet. But, if
you’re going to be looking AMAZING well before the LBD season of Christmas and New Year sets in, 100% financially risk free, then it’s gotta be worth it right?!
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Don’t just take my word for it though, check out what one of my private clients has had to say about the EXACT SAME nutritional plan you’ll be following, as well as some of the same training protocols: HERE’S THE LINK

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Even if fat loss isn’t a priority for you, but you purely want to get healthier and enjoy some great training . . .
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Then you can STILL sign up, as the program will give you an amazing health kick, and you’ll absolutely LOVE the training too ;-)
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There really is nothing to lose.
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So, to sign up, all you need to do is first of all email me telling me you’re ‘IN’, and ask me any other questions you may have, then head over to http://www.procisionfitness.com/fitness_classes.html and scroll down to the bottom of the page, under the title Wake up and Shape up (ignore the paragraph below),  and make a deposit payment of £40 via the PayPal link. As soon as your deposit payment is complete, you’re in, and I’ll be able to email you the nutrition and workout program, so you can get ready for the start date of Monday November 8th. The remaining £18 is payable within the first week of the program.
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I can’t wait to see you there, and help you get into some seriously great shape well in time for Christmas. Remember there’s a maximum of 20 spaces, which will fill up fast, so get yourself over to http://www.procisionfitness.com/fitness_classes.html asap ;-)
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To your success
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Andy Sloan BA (Hons), MMA – CSCC

Procision Fitness

Dorset’s ONLY guaranteed results personal trainer

T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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How this Weymouth based personal trainer lost 6lbs in 7lbs days

Wednesday, October 27th, 2010

The Summer months were nothing short of hectic. Working loooong hours, training hard, competing in 2 Ironmans, one half Ironman and a couple of other events along the way.

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After such a hard summer training and racing, and after keeping a strictly clean diet throughout, I allowed myself a couple of weeks downtime after my final race of the year. So in those couple of weeks, I chilled out. Only training a little, and allowing myself to deviate a little (not massively) from my usually ideal nutritional program. So I allowed myself a little processed food, the odd dessert, and even a sandwich or two. Mentally this felt like it was much needed after being so strict for so long, but it sure comes with a price.

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You see I, just like you, will put weight on if I don’t train, and if my diet isn’t clean. And I did. I, just like you, will also suffer from lower energy levels, a feeling of bloatedness, and a weakened immune system if I don’t eat clean. And I did. In those two weeks I had my first cold of the year, felt tired, and didn’t feel so right in the tummy. In a way I’m glad, because it reminds me why I, and all my clients, maintain such a good diet. We have higher energy levels, stronger immune systems, and a fantastic sense and feeling of wellbeing when compared with the vast majority of the population. It also reminded me how 99% of people are when they first come to me. Tired, run down, overweight, lacking motivation, and generally feeling crap.

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How most people live lives feeling like this I don’t know. Fortunately for myself, I only allow myself this 2 weeks of ‘downtime’. So anyway, there’s my sin for the year, but how did I make up for it? Well, I’m back on the Hit & Miss diet (same one I use on all my GUARANTEED RESULTS PROGRAM) again, and I also trained a few times too. Within the first 7 days, I have lost 6lbs!

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Now that may sound great, or it may sound like not that much. Either way, a week ago I stood at a respectable 11% body fat, and 1 week later I have lost 6lbs! So if someone lean can lose that much fat, excess water, and waste products from their body in just a week, what could someone who isn’t so lean do?!

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Anyway, the purpose of this post isn’t to tell you how I had a couple of weeks eating bad, and it’s certainly not to brag about the fact  I lost a pile of weight. The purpose is to tell you HOW I lost it, so that maybe YOU can try it out, and see how YOU get on.

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So here’s my food diary:

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Monday

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0530: 1 slice toasted rye bread, 3 x scrambled eggs (cooked in coconut oil), 1 x banana

0900: Handfull sunflower seeds, 1 x apple

12.30: 150g grilled, seasoned chicken breast, large green salad

1600: handful mixed nuts, 150g blueberries

2000: Grilled beef steak (8oz approx), baked seasoned potato wedges (home made), steamed broccoli

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Tuesday

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0530: 1 slice toasted rye bread, 3 x scrambled eggs (cooked in coconut oil), 200ml banana and strawberry smoothie

0900: Handful pumpkin seeds, 1 x apple

1300: 3 x egg omelet with chopped peppers, mushrooms and red onion, 1 x banana

1615: Handful mixed nuts, 150g blueberries

2000: Home made mediterranean chicken and veg with 100g quinoa

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Wednesday

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0530: 1 x coconut oil fried salmon fillet (150g), bed of greens, 200ml smoothie (banana and strawberry)

0820: 2 x boiled eggs, 1 x apple

1240: Home made mediterranean chicken and veg with 50g quinoa (last nights leftovers)

1545: Handful mixed nuts and seeds, 100g strawberries

1745: Handful mixed nuts and seeds, 100g strawberries

2045: Baked turkey thigh, steamed carrots, courgette, green beans and cabbage, 1 x banana

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Thursday

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0545: 1 slice toasted rye bread, 3 x poached eggs, 200ml banana and strawberry smoothie

0845: Handful pumpkin seeds, 1 x orange

1200: Grilled chicken with large salad - lettuce, tomatoes, cucumber, red onion, grated carrot

1600: 2 x boiled eggs, 1 x banana

2000: 200g poached salmon fillet, steamed green beans, baked potato, large bowl fruit salad

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Friday

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0605: 2 x raw eggs (tasty drink! ha), 1 x banana - I woke up late this morning, and needed to get something in before the mornings work and training.

0945: large handful mixed seeds, 1 x apple

1250: Grilled haddock with lemon, steamed green beans and carrots
1630: 1 x boiled egg, 1 x banana
1845: 1 x beef steak (10oz), baked potato, sweetcorn, carrot
2100: 1 x boiled egg
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Saturday
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0700: 3 x scrambed eggs with mixed peppers, red onion and mushroom. 150g breakfast potatoes, 200ml fresh squeezed OJ
1030: 150g grilled chicken strips, 1 x banana
1345: Large salad with grilled salmon fillet (200g)
1700: Handful mixed nuts and seeds, 2 x plum
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Sunday
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0550: 3 egg omelet, with mixed chopped peppers, and side of coconut oil fried red onion and mushrooms

1000: 150g grilled turkey strips, 2 x plum
1330: Grilled chicken breast (200g), quinoa (100g), mixed peppers (raw)
1730: ROAST DINNER!!! Roast beef (3 slices), steamed carrots, broccoli, cabbage, mashed potato, home made gravy. Large fruit salad
2000: Small handful mixed seeds, 1 x orange
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And here’s what I trained:
Monday: 45 minute full body resistance workout, with plenty of bodyweight and band work
Tuesday: Off
Wednesday: 45 min run (intervals) with a client, followed by 50 minute full body resistance workout - outdoors. Loads of bodyweight work and medicine balls too
Thursday: Off
Friday: 40 minute full body resistance training, using freeweights, bodyweight and cables
Saturday: 30 minute run - hard interval session
Sunday: 20 minute bike interval session indoors
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So that’s EXACTLY how I did it.
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You’ll notice a few things from the above:
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  1. Meal spacings are religiously every 2-4 hours
  2. NO processed food
  3. Plenty of fresh food
  4. Lots of fresh meet and fish
  5. I ate A LOT of food!!!!!!
  6. I trained 5 days in the week
  7. Every workout was less than 1 hour, and was highly effective
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I really suck at cooking, and NONE of my meals take any longer than 30 minutes to prepare and cook (although the baked potato does take a little longer in the oven of course). I (probably just like you) also have little free time to prepare, and even eat, but I STILL get it in, and get it in well, abd the results kick ass. In addition to dropping a little weight, I’m back on feeling even more full of energy, the immunse system is back on track, and there’s no bloatedness, fatigue or anything else rubbish like that.
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Eat fresh, drink lots of water, and train EFFECTIVELY. It really is as simple as that.
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For info on my guaranteed results programs, email info@procisionfitness.com right now, and let me nuke your fat stores, and turn your body into a fat burning furnace within 28 days, or get all your money back, PLUS 2 weeks free personal training!
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To your success
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Andy Sloan
Dorset’s Leading Personal Trainer

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Wake Up and Shape Up - Bootcamp Weymouth

Monday, October 4th, 2010

WAKE UP AND SHAPE UP . . . . IN THE WARM!

Yep, Autumn has well and truly set in, and Winter will be on its way in no time at all. The mornings are getting darker, wetter and colder, and I’m guessing that the majority of people don’t like training in the dark, wet or cold at 6.30am!
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So, I’ve had a masterplan. You see, often people will give up on a training program when the weather gets a bit crap, and the days get darker and shorter, as the motivation to get up early, head out for a run or get to the gym to train seems to go out the window faster than the English Summertime. But giving up is not the thing to do. After all, why let your fitness and figure slip just because mother nature has dictated that our climate is gonna suck for most of the year?! So, after A LOT of digging around (it’s amazing how many facilities don’t open as early as we train!), I’ve managed to arrange a suitable indoor location for us to train in. Yippee.
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This means that you can be warm, on a stable surface, and out of the rain (there’s even toilets, a kitchen and plenty of free parking!), but STILL get to participate in some kickass workouts and get some remarkable results. Bonus. Now, the workouts this time around will be a little different. Of course there will be a lot of stuff that’s similar to what we’ve already been doing in the programs, so loads of bodyweight work, some cardio (minimal to zero running) but for the winter months we’re going to be doing a lot more training with the bands, the balls and a few other toys. As well as fat loss, I’m really keen on putting a big emphasis on core development over the next 4 week program, so that come Christmas and New Years, not only will you be looking amazing in that little black dress, wooly Rudolph jumper or new years outfit, but you will have a strong, tight core, helping you stay injury free, with great posture and function. Topping off all that, is the fact that AT LAST, you’ll have NO reason to set ANOTHER new years resolution to lose weight, get fit and get skinny bla bla bla, as you’ll already be there, in seriously great shape! So when your friends are out trying to power walk their Christmas puddings off, you can smile to yourself knowing that you don’t need to do that!
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So, here’s the details for the next program:
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Day and time:   Monday and Fridays, 6.30-7.15am
Location:   St Aldhelms Church Hall, Spa Road, Radipole, Weymouth,
DT3 5EW
Price:  £40
Duration:   4 weeks
Start date:     Monday 11th October
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Once again, I’ll be providing you with a full training and nutrition program. The program you’ll get is dependent on how long you’ve been on the program for, so will ensure you get great results. If it’s your first program, you’ll work through the Shift it protocols, if it’s your second you’ll work through the BLAST protocols, for phase 3 you’ll run through Program F, etc etc. You’ll also of course have access to me via telephone and email as often as you need to for additional support.
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To sign yourself up, all you need to do is first off email andy@procisionfitness.com, and then head over to http://www.procisionfitness.com/fitness_classes.html and make your payment via PayPal at the bottom of the page in the Wake up and Shape up box, and that’s you all sorted ;-)
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There’s also a little twist . . . .
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If you’re someone who struggles for motivation during the week, needs a bigger kick up the ass, or just wants to train more, this will interest you: I’ve managed to shift a couple of things around and free myself up on a Wednesday morning until 7.30am, as I’ve decided that if there are enough people that want to train, I’ll run a 3rd session on the Weds morning, same time and place as above. To Salute your loyalty, this will only cost an additional £15 for those of you who wish to do the full 3 sessions per week. If you wish to do this, please email andy@procisionfitness.com letting me know that you want to, so I can confirm numbers and whether to run the additional session.
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That’s all for now, so I’ll leave you to it.
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Have a great week, and make sure you hit me back asap, as there’s an absolute maximum of 16 people allowed on this program ;-)
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To your success
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Andy Sloan BA (Hons), MMA – CSCC
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Procision Fitness
Dorset’s ONLY guaranteed results personal trainer
T – 07843438173
E – andy@procisionfitness.com
W – www.procisionfitness.com

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Functional Strength Training for the Endurance Athlete: Part 2

Friday, September 17th, 2010

Functional Strength Training for the Endurance Athlete: Part 2

So you’ve now had an insight into the benefits of appropriate and functional strength training for the endurance athlete, and now it’s time to give you an idea on exactly what it is that should/needs to be trained in order to maximize specific functional strength and power output for your sport.

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It’s first necessary to take a quick look at what is written in training books for the endurance athlete. I’m sat here with my 4 favourite ones, and just recapping on exactly what they recommend in terms of exercises and programming. Now, before I say anything at all, it’s important to mention that I am by no means slating any of these authors, as they are all experts in their chosen fields, have given and continue to give huge amounts of fantasic information to the sport and I respect them all very much for their contribution to the endurance sports world, and my own personal knowledge also. That said, here are my thoughts:

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What is prevalent in all these books is single joint isolation exercises, fixed path machines, bilateral (2 legged) exercises, a few stability ball and resistance band exercises.

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What largely isn’t present is multi-planar movement (the body works in 3 planes of motion; side to side, forward/backward, rotating), uni-lateral (single legged) exercises, any emphasis on exercises that work on your opposite shoulder to hip relationship through integrated core training, or any real bodyweight training.

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The above are a few of the very basic things that MUST be in your strength program to achieve the performance results you are after, yet for some reason are neglected in just about every book out there that covers strength training for the endurance athlete. Here’s why they’re so key:

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Multi-planar movement

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As stated, the body works in 3 planes of motion. The frontal plane, which works side to side, the saggital plane, which works forwards and backwards, and the transverse plane, that works rotation. These planes are all prevalent in endurance sports and so must be trained. Running was initially thought of as a purely saggital movement (you’re moving forwards). However, all 3 planes of motion are present. To pinpoint a couple, in addition to the obvious saggital movement, there is the frontal plane movement of the weight shifting from one side to the other, and the transverse movement through the torso as your shoulder and opposite hip link up. Even in cycling there is an element of transverse and frontal plane motion, for instance as you turn corners, and shift your weight side to side to climb a hill respectively.

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Single legged movement

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This is an easy one. One of the biggest endurance sports out there is running. How often in a run are both feet firmly planted on the floor? So why should you train for running, with two feet on the floor, or even worse, with your legs strapped into a leg curl or extension machine? It makes no sense. In order to improve running strength, economy and power output, you need to be strong and stable on a single leg. You get a lot of ground reaction forces with running, and it’s important to ensure that your ankle, knee and hip joints are all working efficiently and well enough to cope with the demands without injury. Any exercise you can do on 2 legs or sat down, you can do on 1 (or an equivalent exercise at least). These are a few very basic and general exercises this can be applied to: If you’re doing seated bicep curls, get up on 1 leg and do them. If you’re squatting, do them on one leg. If you’re doing bench press, get up and do it on 1 leg using a band or cable. Now I’m not saying that every exercise needs to be on one leg, it doesn’t, and shouldn’t be. However, it IS important to have an ELEMENT of single legged work in your program. Exercises like single leg reaches are great for improving running mechanics as well as working on hamstring and glute strength, and single legged, single arm band presses will give a great workout for your spinal rotators as well as providing shoulder stability work, and again, looking at that shoulder to hip relationship.

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Integrated core training

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Core training and core stability is something that has gotten a lot of emphasis over recent years, and rightly so. Ensuring you have a healthy, strong core is necessary to remain injury free and for top performance in sports. However, many people seem to think that core training is all about doing all your exercises standing on a BOSU or stability ball, laying in a plank position, throwing in a pile of sit ups, and maybe a few hyperextensions on the mat. It’s so much more than this, and half the exercises I see people doing in the gym environment every day for ‘core stability’ are doing precious little of anything.

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Without going into big detail, your core is pretty much all the muscles from your ribs to your knees, and is the thing that connects your upper to lower body. From the big externally visible muscles to the smaller hidden muscles, all your major muscles attach to the core in one way or another, either directly or indirectly. If the core is weak, then the link between upper and lower body is weak, so your power output will be weak, your movement patterns will be less than efficient, and you stand a bigger risk of injury.

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Your core affects every big movement you make in endurance sports, from pulling your arm through the water, to spinning your pedals, to running in a straight line, and has big implications on, to name a few, stride length and frequency, pulling power, and out of the saddle hill climbing.

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In terms of integrating core training, your body doesn’t work in isolation, it works in integration, so train that way. I have nothing against sit-ups, hyperextensions, or any other valid exercise, but it’s about using the right tool for the right job. How is banging a load of sit ups going to help your running? And why would doing biceps curls on a BOSU ball help you run better?

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Core training needs to focus on a few things such as strengthening the diagonal force production and transfer (exercises such as diagonal chops, single arm-single leg presses/pulls are great for this), opening up the hips to help counteract seated positions (posterior reaches, staggered stance reverse band flys, and ensuring your midsection is able to cope with what you ask it to. If the core is not strong enough, is not stable enough, and is not stiff enough when required, when you go to push it harder in the swim, hammer it up hill on the bike, or quickly slowing yourself down to turn a corner on a run, it’s like you’re shooting a cannon from a canoe. Integrate your core training by ensuring all your exercises require it to be working. Push ups and recline rows rather than fixed machine chest presses and rows, squatting rather than leg pressing, cable chops instead of sit ups, the list goes on.

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Bodyweight training

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I won’t spend long on this at all, but for some reason, and I don’t know why, this is often massively neglected. It seems that most peoples perceptions of what is functional and beneficial, involves the use of some bit of kit. BOSU balls, stability balls, dumbbells, benches, barbells, power plates, body blades, balance boards an whatever the hell else is out there. But what ever happened to bodyweight training? It seems as though it’s mostly been lost somewhere along the way. The importance of bodyweight training can be summed up in the answer to this question - What is it you carry around with you in every workout, every practice, every race, all day every day? Your body. So why would you not train your body, with just your body? In order to master your performance in a sport, surely you need to have total control of your body, how it moves, and how it performs. Functional strength training for the endurance athlete must start with bodyweight work, or at least the vast majority of it must be bodyweight based.

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Importance of knowing your sport

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One of the key aspects of training for functional strength is making it specific to the environment and demands of your sport, as well as the movements and forces that are present within that sport.

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Take swimming for example. This of course takes place in water, and so ground reaction forces, gravity and momentum don’t play a big part as they would in other disciplines such as running. We (usually) swim in a prone position, and so the force we generate comes not from the ground, but is largely generated by our core musculature. Every movement comes from the core, as each body part involved in swimming is anchored at the spine and hips, and so core stiffness and strength is a major factor in efficient and powerful swimming. With the swim, you must also realize the rotational forces transferred through the body, with every kick and every arm movement causing your body to rotate in the water. Stability within the shoulder and hip joints is also essential for the swimmer. If these joints are strong and stable, combined with a strong core, incorrect muscle firing and movement patterns will significantly decrease, leading to increased economy and power output and a decreased risk of injury. So if you’re someone who frequently gets shoulder or lower back pain while swimming.

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I was recently speaking with a runner friend of mine who religiously completes a ‘run specific’ strength training routine that was given to him by a fellow runner, 2-3 times per week, although doesn’t really feel any real benefits from the program. He’s kindly let me have a look at it, and I’ll share it with you now:

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Bench press: 4 x 6-12

Machine leg press 3 x 10

Machine hamstring curls 3 x 10

Lat pull down 3 x 10-15

Dumbbell ‘arm running’ 3 x 30 seconds

Biceps curls 4 x 6-12

Tricep dips 3 x 6-12

Twisting sit-ups 3 x 20

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It doesn’t take a genius to see that this isn’t in any way run specific at all. As with most peoples training programs, it follows more of a traditional, ‘bodybuilding’ type workout, and it’s easy to see why he hasn’t been getting the gains he hoped for. After all, what has heavy bench press or curls got to do with running?! What I did for the guy, is completely revamp his workout into a much more run specific session. I’ll explain the exercise selection a little as we go:

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Bench press is swapped for push ups: The push up is a fantastic full body exercise, and not only does it hit the pecs, triceps and shoulders, but also works on providing core strength during deceleration.

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Leg press has been changed for a single leg squat: The single leg squat is much more run specific than a heavy leg press. By using this exercise, he is now getting a great workout for not only his quads, glutes and hamstrings, but also for the strength, stability and integrity of the knee, hip and ankle joints, while also causing a much more specific core workout at the same time, as the body stabilises itself on the single leg.

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Machine hamstring curls swapped for stability ball hip lifts: The position I’ve got him using during the hip lift simulates the point at which the leg is pulling back against the ground to propel the runner forward, and is giving the hamstrings and glutes the specific strength they require to do this effectively, powerfully, and efficiently.

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Lat pull down swapped for a recline row: The recline row allows him to target his lats, biceps and rear delts, while also helping to open up the hips in order to counteract poor postures, as well as being able play around with various leg and foot positions to increase/alter the core demands of the exercise.

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Dumbbell arm running replaced with band resisted single leg step ups: Driving your arms forward and backward with some light dumbbells does nothing to improve your endurance running! The exercise I replaced this with provides a beast of a workout through the entire leg, which also providing single leg stability training and some kick ass core work too, while also allowing the runner to work on arm mechanics for running.

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Bicep curls replaced with dumbbell single leg reach-curl-press: Hitting the beach weights won’t help any endurance runner to get faster or better. SO what I’ve done here is incorporate the curl into a run specific exercise that targets the ankle, knee and hip joints and their surrounding muscles, while also hitting the shoulder-hip relationship, but still alowing him to bang out some curls!

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Tricep dips has been replaced with a slit stance overhead band triceps extension: The position we adopt here actually stretches the hip flexors and opens up the hips, while also providing some great deceleration training through the core, as well as enabling him to hit some triceps at the same time.

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Twisting sit ups were replace with a high to low cable chop: The chop is a great way to work on the shoulder-hip relationship, and also provides a great workout for the spinal rotators and stabilisers, much more so than any sit up can ever do.

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So that’s what we did with his workout. In the 8 weeks it’s been since I changed his program, he has put a poor start to the season behind him and has smashed his previous PB’s in both 5k and 10k races. Is it all to do with the strength training? No. Did it have a good effect? Clearly.

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I hope that this article has given you some food for thought, and will cause you to think seriously about integrating an appropriate strength training program into your regime. You WILL feel and see the differences, in the way you look, feel, and most importantly, in your race times.

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Andy ;-)

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Circuit Training Weymouth - Wednesday Class at Budmouth

Tuesday, September 14th, 2010

Thought I’d drop you a quick one to remind you that the all new Wednesday night circuit class at Budmouth sports centre is kicking off tomorrow night!

The original circuit brought to you from Procision Fitness has been slightly revamped and after a short break is just about ready to kick off once more on Weds 15th September.

Courses run for 6 weeks, and the start dates for the next 2 courses are as follows:

Weds 15th Sept

Weds 27th Oct

The price for the 6 session program is £24. There is a maximum number of 20 participants per course. If the session hasn’t reached full capacity by the start date, sessions will be available on a pay and play basis at £5 per session.

A full diet and workout program is also available, totally free, if you require it!

Looking forward to seeing you all there tomorrow night!

Andy Sloan BA (Hons), MMA – CSCC

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