Getting the most out of your training at #BOBSGARAGE

1, show up on time and early get your flow done.


2, commit to at least 3 sessions at least and look to build this to 4-5 sessions a week in 6months to a year.


3, set goals, doesn’t matter how small, 1 monthly and a handful for 3 months,


4, take note write your training down. There is no better way to see progress then to see how far you have come.


5,  pick a couple of base level measures, could be a 500m row could be a weight lifted or a workout you have done. And look back and perhaps ask me to test it in a few months time.


6, write a food diary or use my fitness pal to see what your diet is like throughout be week.


7, keep note of what your weekly alcahol consumption is. You want a solution in a bottle then quit the bottle for 30 days.


8, pay attention to technique once that’s dialed in then work with your weight on lift and progressively overload that.


9, be prepared to work hard, get out of breath, have your heart rate raised sweat and be taken out of your comfort zone. At time it will feel hard if not impossible but if you push through that hardship you will not only be fitter and stronger but more mentally robust, because if we train the mind first then the body will follow.

Having the motivation to make a Change

So at the start of the week I decided to take the plunge and go for 30days of not drinking and cleaning up what I eat. I wrote about being honest with yourself and that while self assessment though hard at time is necessary and hugely beneficial to find out where your falling down in life, training and nutrition and where you can make progress. It is difficult, challenging and sometimes hurts but if you dust yourself off and look at it as a chance to get better and improve then you will only progress.

Support is important at these times and mine was initiated by my colleague from my combined strength group Joe Stoker, Joe has also been on the Gym Jones level 1 and knows all about cutting the bullshit and results based training. So when he said to me he sees me training so hard but my body didn’t reflect that, well it struck a cord and lit a fire for me to focus more on my nutrition.

There is another point to this as well, it is to inspire, to lead my members, you see a lot of motivational posts these days but the best ones are of your colleagues or friends pushing themselves to their limits. If you see someone else work their hardest then it rubs off on you and can lead to inspiring you too push yourself more, make a change or join me in the training I do at #BOBSGARAGE.

It had inspired one of my members to do just that JB so here is his update on his life long journey:

I’ve Got my New Shoes On

Hi, JB checking in…and I need a check in. A recent FB post by Bob chimed with my recent thinking:

“Honest self assessment is difficult at times. But necessary.”

My last blog entry was in December 2015 and at that stage I was making progress; getting fitter, stronger, healthier. I was working towards the 2016 Edinburgh marathon, planning to do Hadrian’s Wall as a personal ultra at some stage in 2016 and I think I set some realistic goals with Bob. How things change.

I am now 16.28 stone – the heaviest I have ever weighed. I am unfit and out of shape; and I look it. I seriously need to sort my shit out.

So what happened ?

By March 2016 I was running 15km comfortably and about to step up mileage for the marathon, working to a definitive plan.  I was on track. I then headed off on the Fife Coastal Path for a 4 day trek and somehow injured my left foot cutting short my trek by two days. Recovery by no running – not what I needed with an impending marathon. No worries thinks I, I’ll just man up and work harder when recovered. Which is what I did. Then 5 weeks before the marathon, flu, chest infection and three weeks before I could even think about running. Even then, my chest was heavy. No go on the marathon which was hugely disappointing.

Nevertheless, CrossFit continued although a building work load in my job, which is high pressure, started pushing training, when I am away at work, out of the window as the hours stepped up in the office and the toll of weekly commuting takes its place. Never mind, ‘there’s always next week to get back in gear’…which became a boring, repetitive refrain.  I suppose inevitably, the sporadic approach took its toll and during one session, my sciatic nerve tweaked in a big way and I was off the road again. Fortunately, around this time I had started physio for my left shoulder/left hand side of my neck which are trashed as I have been carrying old injuries for years and ignoring them until I got to the point where the pain was too much. Several months physio has made a difference but I still live with continuous pain – I suspect surgery looms. Anyway the point was, my physio knew my history, was on hand and set about fixing my lower back and sciatic pain with a vengeance. So, recovery mode again.

Then I decided to get my left elbow fixed which had reached a point of me being in intense, continual pain. I thought this would mean keyhole surgery to fix a traumatized bursa and a bone spur which were both the result of an old ice hockey injury. It was not keyhole surgery; a lengthy scar is testament to this and the surgeons comment, “one of the worst cases of impacted, traumatized bursa I have seen…” The good news – it is fixed. The bad news ? It was debilitating and stopped me training for weeks – but then, I could have worked around it. I should have worked around it. When I get the right elbow done later this year (old rugby injury, similar problem), I WILL work around it.

So all of the above happened and then I set about moving flat in England where I work, I started the process of buying a house in Edinburgh (which is where I live with my family) and the work load just kept building. A little busy to say the least. So work load is fine – I deal with pressure pretty well, in fact I thrive on it but it comes at a price and normally that price is training is the first casualty. As I said to Bob, this is dumbness personified as all CrossFitters will know. By giving up training to save myself an hour a day, I lose the space and place and challenge I love. I start losing fitness, feel like shit, feel bad generally and on the whole become miserable.

So, I hit the point whereby I knew I had to get myself back on track; for my health, for my family, for me. Again. On holiday, in the USA, I took a look in the mirror and gave myself an ‘honest self assessment… difficult… but necessary.”  I gave myself a stiff talking to, issued myself a MTFU* pill and set about getting it together again.

This was the week I put my new shoes on, reset and restarted.

See you soon Bob.


*MTFU – Man the f**k up

If this post has served as a timely reminder to get your shite in order then good. Don’t wait for tomorrow, start today. If it has helped you to renew your focus on something that you have been ignoring or putting your head in the sand then start to address it. If you want to make a change in your lifestyle become fitter, healthier and stronger then use this link below to book your free trial session:

Or email at to discuss how I could help you with your fitness, strength, health and lifestyle.