It can sometimes take a big event to almost reset or restart your brain or thinking as it were. For me I guess it was last nights 5 year anniversary party and all the drinks etc and the horrendous hangover this morning. It can also take time lots of time, you may take information in like I did a year ago at GymJones and store it and understand it but not truelly understand it. It takes time for your brain to process it and sometimes going back to something later on can help make it more meaningful and make more sense.
The thing I am getting at here is the way I train people and what I learnt at the GJ Intermediate seminar, what I have learnt since then, my trials and errors in trying to achieve my goals and others and how to implement the very best training plan. So from spending time with Marc Keys, Oli Jessop, Andy Mckenzie and ofcourse the one and only Bobby Maximus I have slowly developed my understanding on how best to train those that come to #BOBSGARAGE.
At the moment how members come and train just now they have two options follow whats on the board either a lower or upper body strength session, a circuit session, a bodyweight cardio and core session or the IWT session (Friday session) Those that want it follow periodised training in the form of either 12week strength program or 4 week strength program. But like the secrets to the universe it is an unfinished work and is not the end product. Eventually we will move to a 3 tiered system and you will either be on tier 1, 2 or 3.
Tier 1 is Foundation 1 is what all new members will be on for at least 6 months but can last up to 18months. For beginners you will be eased into training with 2-3 sessions a week and then building towards 5-10sessions a week. 1-2 hour sessions, hard training 5days a week minimum, Foundation 1 is about increasing work capacity above all else and the bodies ability to tolerate stress.
There has always been a need to find a system that incompasses the all round approach, the subject is massive with CF and that is where it began but to delve deeper we need to use this 3 tier approach and you yourself need to write a list 10 things you want to get better at, with the most important at the top and the least at the bottom and make sure you are working towards those goals every single session. If foundation 1 is about building volume then foundation 2 is about intensity and foundation 3 is about intensified volume. How do we find out what level we are meant to be in? some standards can help but most who walk through the door bar a few will be in F1. Some standards to achieve before moving to Foundation 2 which might be helpful but might not as sometimes you just reach a plateaux and then it is time to change the structure you could hit this at either 6months or 18months depending on the intensity of the sessions or how much work you put in.
I guess this has been triggered by the work I am starting to do writing programs for members for strength training but then thinking back at the intermediate seminar and looking back at the idea of having 3 levels of training programs Foundation 1,2,3 and dealing with the idea of the exerciser or the athlete but actually its more than that its learning to differentiate what level you should be at just started never trained before level 1, other end of the scale guy comes in been training since he was 11 deadlifts 250kg benches 130kg squats 210kg 2k row is under 6.50 and does the GymJones triathlon in 5mins and hits 620-630m on a 2min row IWT then that guy needs tier 3 programming or just an individualised approach to work on his specific weaknesses. I havnt quite worked out how I will deliver the 3 tier system just now as I am just writing monthly periodised programming for members but further down the line will look at a way to implement this 3 tier system and have members following programs on either tier 1, 2 or 3. Call it the project for the next 5 years and hopefully in that time once I have worked it out I may even go back to SLC and complete my Advanced Seminar and finally become a GJ Instructor some day. One can always dream.
But for now let me leave you with this, if you are only training 3 times a week don’t expect the results of someone who trains 6 times a week. And if you haven’t written a list of goals already no more than 10 then why don’t you go away and write them down and then spend the next 6months at least working towards achieving those goals.
I was going to title this blog post ‘you don’t get the results you want you get the results that you deserve’ but in reality it is a post about a long term member Jamie who triggered theses thoughts on training. Its also his birthday this week and so I figured I would write it as an ode to all his hard work he has invested in training at the gym over the years.
Jamie joined our gym around the time of 2014 with one of his good friends who turned out to be quite a character the legend that is John Morris more about him maybe in another post perhaps. He has been training hard for 4 years at this gym the last few years putting in 2hr shifts or so mostly 6 times a week and he works hard. He is consistent with his training and with his nutrition and probably eats the best out of the whole gym. I have watched him grow, get stronger and go through ups and downs. He has had a big effect on me and seeing him work his ass off day after day is indeed inspiring and has definitely helped push me. On the rare occasions I have been able to workout with Jamie it has been a pleasure and has made suffering whatever workout it was arbitrary.
A couple of years ago I took a trip too Slovenia with Andy Mckenzie and a group of coaches, we went to visit a guy he knew called Marck Goran in Maribor. The gym was amazing and the coach Marck himself was larger than life and very charismatic, there is something about Marck that makes him truly one of a kind. Anyway Jamie has been following Marck’s training for a year or so now and the workouts are grueling and long and tough but Jamie deligently gets through them each day and gets them done even if they last 3hrs or so. The training might not always be to my taste or I might not agree with it but one thing is for sure it is hella inspiring to see him crank them out day after day eat really well and get stronger, fitter and absolutely shredded in the process.
Ok enough about Jamie I have probably made his swell up big enough already now. The reason that I was triggered to write this post has been a few things first it was his birthday this week, secondly I am trying to tighten up on my physique, as well as continue to get stronger and fitter, I am always also dealing with members and progression, results, weight loss, getting people stronger and people just wanting to look fucking good. It got me back to this, you don’t get the results you want, you get the results you deserve and there is a big difference between going to the gym 3 times a week and going 6 times a week.
The results you are going to get are going to be determined by a number of things. Firstly the basics and foundations. This has been underlined by my work with Oli Jessop at G2G Coaching where I completed my Level 3 PT qualification last week. Making sure someone is moving correctly with underlining proper mechanics, and they are able to brace effectively is massive. Secondly making sure they are on a structured and well rounded periodised program is the next step, repetition is key so they get familiar with how to train and move well. Thirdly recording their results every session at a time from the weight on the bar to the reps they did to the time it took them too row 500m. As my old coach Ironmac used to say if its not tracked you don’t know how far you have come and how far you have to go. The next step is intensity this, I remember the first time I step foot into a commercial gym and I was doing everything and not getting any results and I asked the PT a guy named Andrew at the time what gives and he said Intensity, you should look at the intensity you do your training, less junk volume and more training at decent intensity to elcit a good adaption to the stimulus (GAS).
The next big step is nutrition, it has taken me 5 years and moving out from living at home, (gasp) that was last year. To understand what I need to do and the changes in my habits and difficult choices you have to make to eat well and support your training. I have only just started to get a handle on it as of late, roughly tracking what I eat daily, trying to hit enough protein and eating the right amount of carbs and not eating too much fat, and resisting the urge to have beers all week or pizza on a Wednesday or Thursday night but some protein, carbs and ofcourse vegetables. Now that I am starting to relay this onto all my members and clients alike they are having massive changes and with new members who come in its something we talk about right from the get go, trying to figure out what you roughly eat a day and what the percentage of that is protein, carbs and fat and then take small steps to make sure it is supporting your training and goals has helped massively to getting people stronger, fitter and leaner much faster than if we were to just focus on just working out but you probably knew that.
The hard work is not just about making sure you are moving the best you can and working on your nutrition though, it can be getting 8 hours sleep, because getting enough sleep can be like literally a magic pill, it maybe you drink too much or need to cut it out for a big challenge to get as fit or strong or shredded for some big challenge or goal or just cause its summer. It also means doing your accessory work if your a power lifter, taking lower percentage weeks and working on technique, realising when your over reaching and need a proper rest.
Another point to note is Bobby Maximus 130 hour rule, he states that it takes roughly 130 quality hours to get fit, that’s training hard 5 days a week for 6 months. You can reduce that 6 months but then the amount you will have to work will go up so 3 months would be twice a day Monday to Friday and once on Saturday. I did this program last year and it got me shredded and got my 2k row time down too 6.50.1 and I was pretty strong. I am not saying you have to train twice a day but what I am saying is that there is a big difference between training 3 times a week and 6 times a week, there is a lot to be said for consistence, persistence and small little gainz every fucking session they add up.
I feel like at this moment I am just about able to right the programming I have always wanted to write, individualised, GymJones inspired, and ask 100% from the people that decide to commit their time and money too me, as I can only coach a certain number of people and time is precious and its amazing too see people give their all, get results, progress and enjoy it all throughout the process I couldn’t have done it without the foundations of CF, my time with Andy my time at GymJones, the time I have spent with Marc Keys, Marck Goran and most recently the time I have spent with Oli Jessop.
I am away to reread Maximus Body.
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When I was sitting at my desk 5 years ago at a recruitment company, and I said to the person next to me I wanted to open a gym, they laughed in my face. How dare I have such a big and challenging goal and how dare I think that I could for 1 run a gym and 2 do something I had never had any experience in. Back 5 years ago maybe more I lacked confidence, and the ability to stand out from the crowd or stand up and be counted for my beliefs and what I wanted to stand for. It was a regular occurrence at school that my old school friend Dave would say I needed to stand up for myself and be more confident, I just wasn’t very good at pushing back when people were rude, talked shite about me or just pushed me about. Couple years down the line and I am out of Uni and doing CF and the same is said to me by my old coach Jonny one good example is of a morning session and getting ready for a wod and setting up a plyo box and I just let a girl take it off me without saying anything.
The day I started standing up for myself and being counted was the day I decided to stick my neck out and do something different, deciding to open a CF gym with little to no experience or qualifications was gonna do that. I was told I just wasn’t cut out to being a coach, I wasn’t a good fit. I wouldn’t listen and never have to that.
When I started this 5 years ago I just had this belief that what I did had changed my life had become a rock which grounded me in times of struggle and I just loved feeling fitter and stronger and the way it made me feel. However there were still challenges when it came to confidence and standing up for what I belief in. I didn’t have the knowledge, understanding, experience or just confidence from a few years of making the mistakes learning from them and so was still stuck in the area of my life where I still failed to believe in myself.
I think this started to change around the time I started to find GymJones and its training and the trips I made out to Salt Lake City and through spending time with Bobby Maximus who took the Foundation seminar and Intermediate seminar.
The reason why I am writing a post about having belief in yourself is because what I found out in the GymJones seminars and my training over the last 5 years is this. You can improve your mental strength and your power of belief my how you train. Put it simply doing something you though that wasn’t possible like open a fucking gym, row 600m in 2mins or row a 2k in under 6.50 or squat 180kg, just taking it further than you thought possible, taking it past your limitations or shall I say predisposed, doing something you thought wasn’t possible will improve your mental strength.
As I have found this last 5 years training is massively a mental battle, yes you need a base level of fitness, strength and mobility but you will get to a point and that point is a line in the sand that will either see you stay comfortable in your own limitations, or you will cross it, lift weight that scares you, row that extra bit harder to beat your previous time, eat that little bit better, eat more protein and the right amount of the right foods and drink less beer, all these things, getting stronger than we ever have before, fitter, losing the weight and having the body we desire, is all a mental battle.
Improving your mental strength and game can transfer over to your day to day life as well its not just about that Friday conditioning session performance, by increasing your belief in yourself in your performance in the gym and what you can do you increase your belief in your confidence and how you act outside of the gym, in the office, with relationships, and social occasions, if you have the confidence and belief you have built inside the gym it can come with you and help you in all areas in life not just strength and fitness.
The photo I put up I chose as it is a picture on me climbing the gymnastic ropes in Venice beach in California probably about 6 years ago, I did a road trip from San Diego to San Fran on my own and I thought I was shredded I wasn’t very strong or but I did have a tenacious goal and was crazy optimistic, I am thankful for that past self that had the balls to set this all up and I am looking forward to the next 5 years.
Want to get started with us and build on your strength and fitness? email me here- firstname.lastname@example.org
This weekend I had the privilege of attending a long time school friend and a #bobsgarage original member James Magee’s wedding. It was a truly magnificent day and it felt awesome to be part of such a special day and moment in his life. I have known James since school and I have seen him develop and change and evolve over the years through his challenges and ups and downs. He is an inspiration in business and life and a truly lovely and down to earth caring guy. I was inspired by the day and to be able share in this special moment in his life. I was taken aback at how much positive energy was in the room, the sun helped but everyone was smiling and it just brought out the best in everyone and myself.
I have been inspired by James and the challenges he has faced and gone through and continues to go through, by the progress he strives for in his business daily from 5am to late into the hours of the night. I regularly get insights into challenges people face and go through, I spoke to two people yesterday at the wedding that absolutely lit a fire inside me just like James does. One was the vicars wife who told me her massive struggles with cancer and tumours at which I was immediately able to relate to with my Father last year having cancer of the oesophagus, an amazing women and ferociously strong in mind and body. I also spoke to another a man who I had met on one of our countless drunken nights out when I was younger but couldn’t quite put the face to the name who had also gone through struggles with illness, I was inspired by both of them, by their stories, by the day itself, by the fact that everyone was just so positive and happy and how it made just everything so much more of a pleasure and everything else so effortless and easy. May I even say it made my dance moves flow like smooth as silk. Anyway I digress.
I put up this picture of me at the start of this journey in 2013 back when I was training in my mums garage, I think James was one of the first guys I did a session in the original space I put him through some horrible stretches and workouts. I have gone through a lot of challenges and ups and downs over the last 5 years but this photo has always stood out to me throughout, I was optimistic, completely lacking experience or knowledge and was about to bight off far more than I ever realised, if I knew back then what I know now and the undertaking and everything that has gone with it I am not sure I would have done it. But I am so glad I did.
So here is to being inspired, fool hardy and having so much optimism it is tantamount to dangerous risky decisions. Those kettlebells are a direct reflection of the size of cahoonas you need to be packing to have the boldness dare I say it borderline arrogance to take on something that has helped and reached out to so many people over the years and changed the lives of many who I have had the opportunity to train and coach. So if your sitting their reading this wanting to make a change, lose weight, get stronger or fitter or maybe your training has plateaued and you are needing help taking it to the next level in your strength or fitness or want to get shredded for the summer why not get in contact today and start your journey.
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I have been reading and rereading a lot lately a book by Derren Brown called Happy. It is a lot about what makes us happy and how to be happy. I must confess I am not much of a reader and since getting it around about this time last year I have still not finished it. But I do come back to it and reread it and Continue to use it as inspiration and guidance in my life. It talks a lot about philosophy and psychology. The reason why I bring it up and am righting about it just now is because some of it is directly applicable to training and coaching people. In the persuit to get yourself and others fitter, stronger and healthier there is much that can inspire and apply that you might not think would relate to strength and fitness.
The concept is by a man called Daniel Kahneman and it is the story of our two selves. He describes the two selves that resides within us the experiencing self and the remembering self. When we look back over the years it will be the remembering self that will judge whether we took happiness from these years. Some of those decisions we made over the years may not have made our experiencing selves happy but in the end would have made our remembering self happy or to put a better way would benefit our future self.
Lets put this into context now. Its Sunday night some of us may have had a few shandies Friday and maybe even Saturday night. Feeling a little fragile today? or maybe just a touch of the Sunday Fear. Our commitments to the gym possibly at 6am on Monday morning or even after work at 5.30pm will be painful maybe for the experiencing self, but it will be something that when we get done our future self or remembering self will benefit from. We have done some strength training, getting our muscles stronger, improving our fitness and helping us lose weight if we need to.
Lets take another example the person, who is currently inactive, you work 9-5 and exercise or even going to the gym is just not on the agenda, maybe your overweight, maybe you need to get stronger or fitter for an event or maybe you just had that wake up call one day showing you that you weren’t as fit as you thought you were or just not fit at all or just realised that your in a bad situation putting on weight, alcohol consumption is fairly high, eating is bad, and their is no exercise routine. When you are faced with that amount of uphill struggle the experiencing self will have a big pull after work or even before work, so trying to change habits like what you eat and how much or just getting up early enough for the gym or making sure you go to the gym after work and not go home and sit on the couch drink beer, eat chips and watch the tv is hard to be frank. But if we think about the benefits to our future selves or think about our remembering self. Changing our habits and working through the pain of new and different things like eating differently, exercising regularly, doing regular strength work, and cardiovascular work then the benefits to our future self is massive we just have to remember this when it comes to the time when we have to do something painful like, get up at 5am, or go to the gym after work, or cut down our drinking, or not overeat or doing burpees, or doing a 2k row.
Another example would be making sure to not neglect your conditioning. A lot of times we can get focused on strength work and forget about balance, we need structure and periodization to our strength training but if we are training for all round strength and fitness and to look good as well then we must not forget the breathing component to finishing our workout, not always but at least 1 out of 3 days and it could be argued that if done right you could do a small amount of cv work at the end of every workout most times. That’s not forgetting the other three sessions we have on our training program at #bobsgarage the gymjones session which is in its nature about higher reps, sweating and getting out of breath in a threshold style workout often including weights, or bodyweight or machines or a mixture and in different workout formats. Or our bodyweight cv and core workout which is a combination of press-ups and pullups then some interval training then some core work. Last but not least our FYF session or as it stands for the Fuck you Friday session a fun team based format session that is all about getting out of breath, sweating and raising that heart rate. You see we are either a cardio bunny or a strong weight lifter, what you sometimes see is the fast ones the ones that run all the time or do lots of cv work will tend to avoid heavy weight training because it is a struggle or because it is not in their tool box or because they just don’t enjoy it or you have the other person who is able to lift weights really well and to a high level but doesn’t do much cv because quite frankly it hurts, when you don’t have a high aerobic and anerobic capacity the feeling of the oxygen being sucked out of you is torture but this is why we must constantly keep in touch with our CV work so that it is not neglected.
So next time you are struggling with a new habit or challenge or getting to the gym be it after work or in the morning or just struggling to get your ass in gear to get in contact with me to get started think about your future self and the benefits you will give them and happiness from doing the stuff you really didn’t want to do but would benefit you later on in your life.
Your mind is a powerful thing. It is I would argue your strongest asset. It will carry you through the good times and the bad times but whether or not your body is strong or not or injured or able your mind will still be their functioning and strong if you let it.
I have often when speaking to fellow coaches when they are injured say, but its ok you still have your greatest strength your greatest power to affect people, you still have the power of your mind, to inspire, help and change peoples lives.
I have been most affected of late by one mans ability to do this and that is my new personal training client Ken Talbot. Ken came to me through a referral from another amazing person Lisa Wright who is one of my committed members. At first I was unsure if I could work with Ken as he is wheel chair bound and suffers from a condition called CRPS stemming from a accident about 10 years ago.
Long story short I met with Ken, he explained to me he wanted my help to help break the hand bike land speed record in Nevada. He suffers from constant pain due to his condition and injury years ago and unfortunately isn’t able to take any medication for it. So he has to use the power of his will and mental strength to manage the pain. He has to consciously make an effort to fight it and not give in. This in itself would be inspiring just getting on with life and running his own business but he doesn’t just want to do that he wants to set the land speed record for the recumbent bicycle.
Considering the amount of pain he is in constantly, there is no let up by the way, the fact he barely ever gets any sleep and the fact he has to go through mind exercises to block of the pain each night and each morning he really is an inspiration. He will then come in the gym, smile and work his ass off and give it 100% on everything we do. He gives it his best no matter what and he works hard and gets amazing results. He is a committed, disciplined and one of the most mentally strong individuals I have ever come across and continues to inspire me every day I train him.
Ken could quite easily have said, that was enough, I am done fighting, I give up, I can’t do this anymore, and no doubt it has come into his mind a few times at points when he has had disabilitating pain. I for one am so glad that he didn’t. That he continued and still does continue to battle on and not just survive but strive for something even more. He is striving to break a god damn world record and wants to thrive and he has done this all with the power of his mind!
He will routinely do 2 sessions a day roughly around 90 mins each a strength session and a cv session on his bike indoors. He has his own business and is very independent and works hard at his nutrition and getting that dialed in to get his best possible recovery, performance and strength gainz.
I will give you further updates on Ken in the future and we may even look at hosting him at the gym for a talk about his life and what he has gone through and what he is trying to achieve.
You can take control of your life too, maybe your looking for a reboot, reset and to get back into the gym? Maybe you are in need of a change or just stuck on a plateaux and not progressing in fat loss, how your body looks, or just not at the fitness or strength you would like to be at? Or maybe you just keep getting injured when you train and your sick of the way you train?
You need to make a conscious decision to change to stop doing the things you have been doing so long, to change the habits you are so stuck in, you may need my help for accountability or to provide structure in the chaos that is trying to get fit, strong and healthy. Well I am ready for you when you decide to make a conscious decision to change and to start taking control.
As always the mind comes first.
Email me today to get started in your journey to training with us at firstname.lastname@example.org
I got lost in the Pentlands yesterday, I went up and the hills and I underestimated them. I got caught in white out conditions, snow, and low visibility. I was sure of the path I always ran when I was younger, the route in my head was clear then something happened, I came to a point where the path was unfamiliar, snow had covered it, and I ended up going down the wrong way. I retraced my steps back up to the last peak and then started back on what I thought was the main route again. Some time passed and I began to get worried, I had gone too far to go back and even if I tried to go back there wasn’t enough light left to go back on the same path. I was lost and a feeling of real panic set in. I took out my phone and put the maps on but I didn’t believe what it was showing me that I was still quite near to Flotterstone. There was a reservoir also but I thought I had passed all that and was a lot further along the hills. I started walking towards what I thought was a road and possible rescue and as I walked further down the route started seeing landmarks that were oddly familiar to when I came up. But that couldn’t be true as I was in a completely different area or so I thought. It slowly dawned on me that I was right back where I started by a stroke of luck I had ended up walking back towards the way I went up and at some point I must have turned around probably when I back tracked.
My point to this story is that many of us may get on a track or way in our life and think we have it all figured out, that can be in exercise or strength training or life in general and then we just end up treading water or snow in my case, lose our way and then get lost. When your lost in life there is no up nor down, weight loss isn’t really that big a importance in your life or is strength or fitness or health.
You maybe have become lost in your goal to lose weight, get fitter or stronger after thinking you were on the right path and thought you had it all covered or nailed, but the trouble is we often get blindsided by our inability to receive feedback, criticism or when we get told that maybe how were going about getting stronger or fitter or trying to lose weight isn’t working or maybe it is even causing us injury or causing us to regress in our health, fitness or strength.
However there is some hope because once you reach that moment where you realize you may have lost your way, you can begin to find it again, reassess yourself look deeply inward for honest and thorough self-assessment and then go about getting back on course. Once you find what matters to you, the goal, the reason to get up at 5am, to go train after work when you feel rubbish, lethergic, and just generally tired you will then have a purpose, a driver. This will help build discipline and be a far greater help in your training than any motivational quote could ever be.
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I thought about many things to call this blog post. You could call it a call to action or a beacon of hope or the catalyst that will light the undying fire inside you too reach your goals. I wanted to call it a ‘fuck it’ post talking about the point at which you can get too with some things, maybe letting training slip, eating too much and gaining too much weight, drinking too much and getting unfit, fat and having a belly. Or a post about being the man you are and the man you want to be but that was too gender specific. Or title it how to stop being fat, lazy and stop lathergy. But really its about reaching a turning point in your life or more specifically how to get to that turning point.
This is where you stop letting situations dominate you, you stop letting people getting the better of you. You set goals and you work tirelessly until you achieve them. You take set back and you failures and you learn from them, you learn to hurt and you learn to hurt often with failures, harsh feedback, and just dealing with general shite. The turning point can come at any point in your life. It can be you just sit up one day and decide you don’t want to be overweight, or unfit, or want to finally get stronger. You may have put it off for months years etc but something finally ticked off and you thought ‘fuck it’ I need to make a change. You start small and you find a place to learn to lift and get stronger and fitter. But this is only the start of your journey.
The turning point most times will be painful and it will involve hearing somethings you don’t want to hear or you have shut off from for sometime. You may have just gained weight over the years because your priorities change, running a business, making a living for your wife, maybe child, making enough to provide a roof over your head, food for the table, a car and holidays and everything that goes along with that. Maybe you have 6am starts and 9pm finishes and their is just no room in the schedule for a strength and fitness regime. This is until one day you look at yourself in the mirror and think fuck what happened, well your priorities happened and you didn’t manage to balance them and gym just got put to the bottom of the list.
I say it can be painful because you maybe caught in a vicious cycle of feeling sorry for yourself, constantly locked onto failings maybe just never following through in commitments or things you will say you will do or maybe you just need to empower yourself to be the person you need to be. Taking control of your life, your decisions and making a plan, a sensible plan and working on it day after day. The turning point can be painful as you need to come to terms with the things you need to work on, the failures and the things that you have struggled with and then you need to let those things go and fully embrace you for being who you are. Most times in fitness it is just a case of saying yea I need to get stronger or yea I need to stop neglecting my fitness and do breathing work every week.
Once you come to terms with that pain be it, being overweight or just knowing that you need to be healthier, in the food you eat or how much you drink then you can start to work on it but you need to own that shit first before you can have the ‘fuck it’ moment where you say to me yup. I’m all in lets do this.
To reach your turning point you will need a strong driver, a reason to get up in the morning, a goal a purpose, mine for example is a strong driver to help people get fitter and stronger and to learn and develop as a coach, athlete and gym to progress this ideal as much as possible. It is my number one priority in my life only second to my family mum, dad, sister and gran. Having this much dedication and willingness to sacrifice and give to this ideal really helps when you hit low points or need to power through to reach goals and targets.
Once you have found your strong driver, it could be you want to lose weight for a wedding, or get fit and strong for a challenge or race or just be in the best looking condition of your life, you have a pillar to build your life around and it will help you make it a priority. This will become useful when after the first week of training your new positive attitude is found wanting because you have been shown the true level of your strength or fitness and it hurts not just the muscles but I am talking mentally it could dent your pride and you could feel demotivated. When this happens you have two choices you can either choose to sulk and go back to your old ways for comfort and habit or you can learn from it absorb it and say ok I am here and I will be this little bit further to be fitter and stronger in a couple of weeks time.
There will be more pain coming in the form of early mornings, fatigue and maybe tired or sore muscles from the session before, not used to getting up before 6am and all this culminates in a severe challenge some will face in following through with the training they commit too. It can also be the same for after work, you have been working maybe 8am to 5-6pm? your tired lethargic, maybe in the past you were lazy and would just go home and sit on the sofa and order a takeaway? These habits didn’t form over night and you have probably been doing them for a long time so it will take a while to break them and stay with them so start small and give yourself a break if you start to struggle, maybe you need to train less while you get used to the new regime or need to gradually build up more. These things take time.
This is the same with your diet and nutrition it will be painful, to eat the same thing all the time, or maybe your good and have varied things, but it will be painful to change your habits, to eat more vegetables, fruit, and less processed, high fat, sugar, just the tasty shite that you know is bad for you like a whole 16′ pizza. Your turning point will probably take a few years, I know I have been working towards mine over the last 5 years while running #bobsgarage and I have had slip ups in my diet motivation and discipline have been strong at points and weak in others but over all in the whole 5 years this gym has shaped me to handle suffering, pain and just being able to be more robust, hardy and develop my grit and determination to not give up and keep progressing forward.
When you start to develop the discipline to complete a workout program, meal prep your food for the week, eat a certain amount of protein, carbs and fat each day, go to bed early, not over eat on sweets and processed food, do your conditioning sessions, fully rehab injuries, not get frustrated when life or training doesn’t go your way and in the end of it look back at it with a smile and say I did that then you are some way to reaching that turning point.
maybe you have reach your ‘fuck it’ moment already and this post has been the spark that has lite the fire inside you too change, get fitter, stronger or maybe finally losing the weight you told yourself you would lose years ago, or maybe you just have been stuck in a rut, or fallen out of love from training.
Right now I have availability for at least 5 new members in my 6am class as well as another 5 or so across all classes.
I have a number of options in which you could chose to join my gym.
The first take the blue pill take 6 complimentary sessions and be shown the #bobsgarage path to movement strength and fitness and receive your first month half price.
The second option is the Accelerator program – we ask you to commit fully for 1 month. All we ask in return is your hard work, discipline and determination. There is no monetary exchange here our ‘pound of flesh’ is the hard work and dedication we ask you to put in, in this month. There are 3 spaces available each month and you must email to apply telling me why you deserve it.
The third is #bobsgarage online this is a 12 week online program, it has a session in our small group classes in the package, a coffee consultation to talk about your needs, training background and whether you would be suitable and a 1-1 session to cover foundations before giving you the program. The introductory offer is £50 a month for 3 months thereafter it is £65. You will have constant email correspondence for your training.
So if I have sparked a change inside you then email at email@example.com
I was going to call this blog ‘if it doesn’t challenge you it won’t change you’ but it felt too corny too commercial and too mainstream as sometimes it is the very act of not constantly challenging yourself that can actually change you. So it is called ‘Stuck in a Rut’ as it is for all of you out there that are just that stuck in a situation that is not changing and is not where you want to be.
You maybe overweight, not achieving the results with your current program, not enjoying it, lost the drive, determination or motivation or even love to train at the moment but lets expand the net too bad habits, diet, being lazy, drinking too much, smoking or kicking any sort of habit, the ending of a relationship, maybe you work for yourself and are not where you want to be, maybe you are stuck in a job you hate, or in a situation at work that is just making you miserable. You may have either gone through the change already broke the habit, or are thinking about breaking the vicious cycle that leads you right back to the beginning each time just now.
In the gym it can be a simple matter of just coming to the realisation that you are not as fit or as strong as you thought you were, this can be from a test a good test is a 2000m row or as small as a 500m row or simply not being as strong as your thought not being able to lift a weight or do it a certain amount of times or complete a workout in a certain time.
At the point you realise where you went wrong or where you went of course it is hard and emotions frequently run high, and it can be a stressful time, you are unfit, you realise fuck I have let myself go those extra pounds have turned into an extra stone. Or maybe its the fitness, the daily run or weekly 10mile run has turned into a weekly jog then a monthly thought oh I must go for a run or hit the gym except you never go.
Once you reach the point of clarity what do you do? Maybe you lash out in anger, bitterness, that you are not where you are, fatter, weaker and not as successful as you would like. Maybe you turn to drink and drown your sorrows and commit to brash statements like yes I will run a marathon in 16 weeks and get my fitness back on track. Or I will be more independent and take more control over my life and make the most of the opportunity’s I am given.
The point at which you are able to reflect and see where you went ofcourse and are able to correct is invaluable and it can turn a crisis, low point in your life into some of your most successful moments you will have and that’s by just using the situation the error the failure and learning from it and turning it into a positive, learning from it and coming back on track.
In GymJones they describe it as this:
‘Accurate Self-knowledge procedes behavioural change. Honest, thorough, self-assessment isn’t easy so a coach must facilitate self-discovery by exposing physiological and psychological characteristics’.
I have found that periods of high stress, upheaval are joined by periods of uncertainty but also joined by huge spikes in my creativity, drive, imagination and passion for my job and then followed by periods of success mostly. To put it simply the job that I am involved in is not something I take on lightly, it involves peoples lives and often changing how they view themselves and changing their perspective and perception of who they were and who they want to be. Be it if they want to become stronger, fitter, lose weight or complete a challenge of any sort or maybe they simply want to be in the best physical shape of their life and that’s ok.
So I would like to introduce with that in mind my new program and training package. I am offering 10 of these packages to begin this new journey.
What it is:
A 12 week periodised and individualised program
a 3 month commitment at a introductory offer of £50 a month
It will begin with a coffee consultation to see if your suitable.
There will be a 1:1 session included which we will go over the following:
breathing and bracing
injuries and rehab
range of motion and mobility specific to you.
breaking down of the squat deadlift and bench press.
You will have the opportunity to train in the small group sessions once a week.
We will create a program designed around the equipment you have available in your gym or where ever you are and design it around the goals and challenges you want to succeed in.
You will be able to get feedback with training through WhatsApp.
If you have read this far, if this blog post has been a catalyst to make you change or keep you going after a change then good that was the point, if you are interested in being one of the 10 12 week candidates then get in touch and we can get the ball rolling with a coffee next week.
It has almost been 5 years since I started this gym and I have gone through many changes. In hindsight I had no business opening a gym and was unaware of the responsibility it entailed or what it would take to make it a success. I thought that I would get a industrial unit cover it in mats, get a rig some barbells, some plates and some kettlebells, a fresh CrossFit affiliation and the rest would just slot into place magically, on opening day the gym would be surrounded by people. Build it and they will come or so I thought. I was wrong only a couple of people turned up and the first year was pretty dire to say the least.
I ran before I could walk and made too many mistakes to count them all. It was then I came across Andy Mckenzie and his stuff and I did learn much from him. Over the years I slowly progressed the training too focusing on strict movement too individualised CrossFit then eventually leaving them and moving over to what Andy helped program and use a ‘Combined Strength’ program from his mentorship group I was part of for 2 years. Maybe the last 3 years things started to change with going on the Foundation seminar in 2015 at GymJones in Salt Lake City and learning from Rob Mcdonald AKA Bobby Maximus and 2017 the Intermediate Seminar. What attracted me to them was their focus on individualisation and their approach to training making it about strengthening the mental state of someone as well as the physical state. Its focus on periodization, cycles, moving from a strength cycle to a power cycle to a power endurance cycle to a endurance cycle etc etc I digged it and it was the direction I wanted to take the gym. Fast forward to 2018 and I have been working with Oli Jessop at G2G Coaching to complete my Level 2 gym Instructor course and now currently completing my level 3 personal training course. Oli’s help has been invaluable to get a objective assessment on my coaching and actually getting me to coach properly and professionally eventually.
There is still a heap load of work to do but I am starting to feel comfortable on the direction of the gym and the end goal of a personalised small group training gym which feels different special in short no ordinary gym. I am not just talking about proper individualised programming and personalised small group sessions but continue to develop and maintain the culture and community of a gym that helps and supports and has a team feel where we support each other to get the best out of ourselves. When we share with each other our successes such as being able to squat our bodyweight or 2x bodyweight or just having the confidence in our bodies to be able to lift a weight safely it creates a strong bond. When we challenge each other to work harder on our Friday conditioning session and I expect a performance you don’t think is possible your team mates will you on and take you further than thought possible. Breaking those self imposed limitations and taking your performance to a level you did not think possible.
It will always be a case of continuing to repeat our message and tell people what we stand for and what this gym represents. In short this is no ordinary gym, a gym that will meet you at the level you are currently at, work with other experts in their Field like Nicholas Evans at E-physiotherapy or Colin Gordon at Performance Sport Therapy or Marc Keys of Cast Iron Strength, if you are a beginner or someone who has never really trained before we might see hardcore or daunting or intense but the reality is we will break things down go over the foundations of movement, breathing and bracing and give you the tools to achieve your goals in strength, fitness and health in an environment that will not only get you stronger physically but also mentally through the group team training aspect.
You will be surprised at how physical challenges in the gym can prepare you for unforeseen challenges in life that can sometimes blind side you and if you haven’t voluntarily exposed yourself to this stimulus then it can overwhelm or even break you down. You can feel empowered by lifting a heavy weight off the ground with good form and confidence in your body as your bracing and in the right positions and the same for squatting a heavy weight. The doubt that can sometimes go through your mind when you do something you have never done before and achieve it like a new weight on a squat or a deadlift or a certain amount of reps at a weight can be liberating. This can also be true when doing say a row for 2mins and having a goal of hitting 600m and hitting it.
So next time you come to the gym don’t just think of it as a training session but an experience a time which to clear your head focus and be present and truly change yourself for the better each day.