3,2,1 New year, new you edition!

Happy New Year!

I hope everyone’s had a great festive break, and you’re all ready to get the ball rolling on your 2020 goals! If you are looking for some smaller momentum building habits to help get you started, head over to Facebook and join in with the small habits challenge I’ve got going over there. It’s also running on IG if you prefer to check in there! Each small habit is designed to be easy to do, but provide big returns for your consistency. This in turn builds motivation to keep going and move towards bigger training and nutrition goals as the year progresses.

You can check them out here – Facebook and Instagram

Now, on with the show.

3 training thoughts

Training in January can be a bit challenging. Either you’re new to training and don’t know your way about or what you’re doing, or you’re getting frustrated at all the newbies cluttering up your gym, and why can’t they go away already?@@?!?1

Some advice for both groups:

If you’re new, ask for help. The PTs and fitness coaches in your gym are there to help, and in most cases, they really do want to help you out. We don’t bite and we can help you get more comfortable in the gym and make more progress.

If you’re an old gym hand, be patient. Yeah yeah, it’s “your” gym and these new year resolutionists are just passing through, but oftentimes a kind word or a word of advice can go a long way to help make someone feel more at ease and help them stick with their plan of joining the workout world on a more permanent basis and gain all the benefits it has to offer.

If you are older and want to know what kind of exercise would be best for you, strength training might well be a fountain of youth. As you age, predicters of injury and mortality are overall muscle mass, leg strength and VO2max. While VO2max requires cardio training to improve it, the other 2 can only be developed via a structured strength training program.

It’s not about living forever, it’s about living well for as long as you can.

If you are new to training, it’ll take a month or so to get used to the loads and start to get better at gauging how much you should be moving on a particular exercise. But once you get that feeling keyed in a bit, you can start to use the rule of 4 to help you know when to move up a weight.

If you feel you can do 4 or more reps at the end of a set of an exercise, it’s time to go up. It may mean that you don’t hit the full rep target on the next attempt, but that’s ok, it’s part of the process.

If you want to make progress, challenge yourself now and again.

2 nutrition bites

Nutrition is often the focus for a lot of people at this time of year, usually some extreme form of dieting to try to reverse the extremes of the last 2-3 weeks. But maybe a more sensible approach is what’s needed…

And while we’re talking about a more sensible approach, this is a great article on how to eat what you want while making progress. 

1 exercise demo

I’ve not been in the gym much over the last 2 weeks. Since I injured my hip (yes, again) I decided to take the time off and only went on a couple of times and did whatever I felt like doing on the day. This resulted in pretty unbalanced training sessions, but I enjoyed moving and not overthinking the process.

With the New Year rolling around, I’m launching an online training offer that will allow you to try the full online training experience for half price. You get the individualised programming, support, accountability, coaching call, nutrition advice and access to the training app with video demos all for just £44. Then in February, if you decide it’s not for you, no stress, we just finish it up at the end of Jan.

If you decide that you love it and want to continue making progress and taking the thinking about what you’re going to do in the gym out of your hands and into mine, the price bumps back up to the standard rate.

There is one condition though, I’m limiting this offer to the first 5 people to take it up. This allows me to maintain the high quality of programming I can offer and make sure I can help you as best as I can.

So if you are interested, go here

Have a great day,


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