3,2,1 w/e 16/11/19

I know, I know, I’m late. Again. But after a sleepless Saturday night I gave myself a rare Sunday morning lie in but was still dragging my ass around searching for coffee and carbs to get my day going, so I didn’t get round to writing the newsletter. I need to get better at preparing it ahead of times…

3 training thoughts

There is no specific day that your training and nutrition efforts pay off. You go to the gym and eat well for a day, and there is no change. You do it again for a second day, and there is no change. The process repeats, day in, day out, week in and week out, but you can’t see a visible change, so inevitably, some people drop out believing that their efforts are wasted.

But all those effort are resulting in changes. And although they are small, tiny improvements have a way of adding up over time. And if you keep going long enough, all those tiny changes will add up to you looking in the mirror one day and realising your efforts and consistency have been worth it after all.

Keep going.


Low back pain is a, well it’s a pain. Here is a great article with tips to help.


I prefer a full body program for most of my clients. Since most people can commit to 2-3 sessions per week it allows them to make sure they hit all the major movements each week, even if a day has to be skipped because life sometimes gets in the way.

Occasionally I will use a body part split, or an upper/ lower approach for variety or client preference, but these occasions are rare since the client has to be able to commit to 3-4 sessions per week, and do so consistently. For example, I am currently using a 4 day, upper/ lower training split to test some ideas out, but normally my sessions are more towards the full body side of the spectrum.

If you find that you can only consistently commit to 2-3 sessions per week, try full body sessions to make sure you get the most out of your time in the gym.


2 nutrition bites

Counting calories, tracking macros, portion control and intuitive eating all work really well, but which is best for you? Here is a great article from Precision Nutrition on finding out which approach is best for you. 


All together now, “I can’t believe it’s almost Christmas again!”

Here is a great article with tips on getting through the next couple of festive months. 10 tips to “to reduce stress and be calmer, healthier, and more joyful during this time of year.”


1 exercise demo

Lunges to help fix posture??

If you find yourself leaning too far forward on a lunge variation, try these out.

Forward leaning indicates that your postural muscles are having a tough time maintaining your upright position throughout the movement. The goblet position makes sure you stay upright, otherwise the position of the load pulls you even further forward making it almost impossible to keep the weight in position. You’ll not only feel the exercise in your legs, hips and core, but your upper and mid back muscles will get a great workout too.

2-4 sets of 6-10 reps per leg.

Have a great start to your week!

Dave

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