Training the Mind and the body


Something I have been getting to grips with when I have been training people the past few years is mindset. I put a picture up of Peter Griffin as I enjoy it, he is rowing and its playful which puts a lighter note on the more serious and maybe sinister subject of suffering, mindset and pushing people. I live the picture above as Peter is rowing, and when I got my rower I thought this is ok, its not that bad, its quite fun actually, but then I went to Salt Lake City and things changed, I learned the full potential of the rower and was given I now know the true extent of the suffering that can happen on it. The best example is the 2k row. To quote a new training friend and inspiration Marck Goran ‘There is not much you can do on the rower if you are not willing to suffer’ coming down from the 2k row the 500m row in which I won the 500m event at the Invesco event this year that maybe worse than the 2k row.


My point is with these conditioning workouts or our workouts on Fridays the ‘Fuck You Fridays’ are about taking us that little bit further, mentally then we actually thought possible. What does that mean and where does it fit in to me training you? It means that I will always start with your mindset, because the body achieves what the mind believes and so on. Or What Gym Jones says ‘expectation+encouragement+confidence in your ability = Transcendent Physical Performance’

Potential new members may look at this and think fuck this that is too much for me I just want to get off the couch and get moving after Christmas. However it is important that you know about our culture. I will build you up and develop a firm foundation, like Coach Greg Glassman said if you focus and commit to really laying solid and undisputable firm foundations then you will not only get results but your clients will be safe and they will have a strong base to then build from as they say your height of your pyramid is only as tall as its base.

To my main point that lead me to write this post about people pushing themselves and most being unwilling to push themselves past perhaps their plateaux or the point where they could progress or get faster or stronger or win etc it all begins with the mindset. That point where you are at your strongest you are able to lift your heaviest weight or fastest row, or fastest time on the airdyne or ski erg or a hard workout on the sled, is perhaps when you are at your weakest or most vulnerable, just a thought, you have given all your strength to achieving this task what ever it is and truly given yourself too it, not a care to who is around you, when your screaming or yelling or groaning and moaning while you fight to complete the task, just a sole mindset of I am going to fucking do this. When you do, it you strengthen your mindset, you have just completed something you once thought impossible and thus are stronger in mind and in body.

This is the concept I look to put across to all that train at #bobsgarage yes I understand that it is not for everyone so I don’t push it onto everyone just the ones who are willing to embrace it. At the start it is a difficult transformation if you are not used to hard training to getting out of breath to being seen when you are arguably when you are most vulnerable, but in time you build bonds with the people you work out you build a base level of strength and fitness which I will help you build with my Individualised programming and once you build friends up in your gym community suffering with your other friends in the gym actually becomes a enjoyable and enriching experience for the whole group.

Training like this has so many benefits, for one what you do in the gym will now have huge carry over to what you do in life meaning the mental toughness and mindset you build in here can help you with all of your challenges you face in life, be it getting up at 5am which I regularly do, dealing with all forms of losses, be it breakups, divorces, jobs or bereavements,  the list is endless, something one day will come out of fucking no where and hit you, its usually when you least expect it and then when that day comes you will have to step it up, maybe just maybe building a strong mindset and mentality might just be the thing that gets you through the challenge we are yet to face. I have this saying I have started to saying to myself when I am having a hard time with anything right now and it is your greatest challenge is yet to come.

That is training with the mind and the body.

Christmas at #BOBSGARAGE


It seems like as soon as the 1st of December hit everyone was full throttle for Christmas, nights out, getting all the presents bought, buying the mince pies.

I want to take this chance while we are all chrimbo’ing up to discuss training, weight gain, your motivation, drinking, guilt and overindulging. Over the years I have noticed some trends with people not everyone but a handful. It is that training or the gym takes a back seat, the lead up to Christmas everyone is looking to tighten their purses, save where they can, if resistance training is not top of your priorities or just simply training in general then your gym membership can sometimes be the first thing to go.

We will all go out or maybe already have consumed our bodyweight in gluhwein at the Christmas market, then Christmas work party and we are hitting the shots! eating to excess and drinking to excess maybe not for us all, but we are definitely going to be eating more than usual, having the odd mince pie, I will probably eat a whole case. You may have many nights out, staying out late till the 5am licence getting minimal sleep or sleeping later changing your sleeping patterns or many dinner parties and Christmas parties planned. What this will lead to is lethargy, a reduction in performance be it cardiovascularly  or in our strength or power or in our power endurance. Your drive to train your motivation may drop or completely go as you have many nights out, presents to buy, people to see, dinners to go too, you are hungover a lot feel slow and lethargic and lack the motivation to train to hit the gym, ontop of that its cold, its dark and you really don’t want to be made to ‘suffer’ today or work hard or be out of breath or feel the strain of heavy weights.

The good news is were all in the same boat, most of us will eat a little bit more over this month, we will drink a little more, we will socialise a little more and we will suffer more hangovers than usual, we may well put on a little weight, we may well get a little unfitter. You may well just lose absolutely all motivation to come in and train.

I am going to offer you some solutions to combating this, if you don’t feel like coming into a cold, gym, in a dark cold wet night or morning, if you don’t feel like suffering, like lifting heavy, like doing a crossfit workout, like doing a intense workout, I am going to offer you some solutions.

Ok so first things first embrace the mindset that doing something is better than doing absolutely fuck all. Its the one thing that will do the most damage to your strength and fitness gainz and overall health next too overeating or eating really badly or getting fucked up every night at Christmas. Sitting about for long periods watching tv, or sleeping for more than 6hrs and it will maybe make you more stiff or immobile basically squatting and deadlifting is going to be harder and you have more chance  picking up an injury.

So to combat this try and do 5-10mins movement or mobility every day when you get up, before you go to bed, at lunch time, go for walks, my mum just rehabbed her 2nd hip surgery in the 8 weeks post op she did a hellova lot of walking with her doctor prescribed rehab plan.

So make time for mobility, use your door frame for some door frame squats, use your kitchen counter for some push backs, do some slow airsquats, do some curls ups. I am going to show you more about animal flow in the future but its particularly useful  for my members just now as it enables you to have a savage whole body workout with just your body and a little space, for members who are going away I have been teaching them it and the basic moves and a basic flow and they have something they can do every day which hits everything, and I mean everything.

Once your in the mindset to do something each day that’s all you need, ok great if you can hit the gym lets get a workout in, but wait your beat up from all the sitting eating and drinking and tired as fuck and you cant face lifting heavy or pushing it to the pepsi max or just not feeling up for it lack motivation, then here is when we go light, go 70% pick an easier exercise, just concentrate in getting some good movement in. picking lower weights or percentages, picking easier exercises maybe a goblet squat over a backsquat, or some walking lunges, not doing too much volume, keeping it really simple, getting the breathing up but not feeling like I am strangling you with my bare hands. You have options don’t be the guy that has to hit beast mode every time he is in the gym, or has to do a crossfit workout every time he hits the gym, or has to finish the session lying on his back.

Dan Johns fraise my warmup is my workout is perfect. I have used it a lot this year, doing work with beginners, and people who need to lose a lot of weight. Turning your warmup into your workout could be just the thing you need this Christmas or maybe your coming back from a bad cold, or maybe you get half way into a session and think fuck it I’m done her I cant be bothered, Remember you can do a lot of good volume and work in your warmup, so if all you do is the warmup don’t feel bad you have still done a pretty decent workout. And you can always expand on that and just increase the rounds and use the warmup as a lower intensity workout for that day, if you add in some light rowing or airdyne or ski erg or run or walk or cycle to gym for 10mins at the start and finish then you got yourself a perfect workout to keep the wolf at bay.

I will be doing a facebook live post probably in the run up to Christmas going over some basic animal flow and maybe you can join in with me so look out for that.

Also potential new blog posts in the pipeline, tips for females to get their first chinup and pressup, and potential January beginner bootcamps for 2017.