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.