An awesome workout yesterday even if there are still certain things I can't do due to a rotator cuff injury on my right shoulder but working around and doing things I have not done for years such as curls and tricep extensions.
I went for supersets of 4 x 8-10 reps with 45secs rest between supersets.
1) Trigger point therapy, mobility, rotator cuff movements.
2) Single arm bottoms up kettlebell press (surprisingly this feels great on my shoulder, the extra grip activation allows for some great stability
throughout arm and shouler). 10reps@20kg
Deadlifts 10reps@170kg
3) Stiff leg Deadlifts 10@140kg
Weighted leg lowers 10@6kg
4) Face pulls with a 3sec negative. 10@50kg
Cable tricep extensions with a 3 sec negative 10@35kg
5) rear cable raises (awesome for my shoulder) with a 3 sec negative 10@5kg (I know little weights but the burn was insane)
Skull crushers with a 3 sec negative 10@50kg
As you can see this is a very different workout plan compared to my usual stuff but hey, you gotta listen to your body and change things up now and again. As I can't do a lot of the bigger lifts such as cleans, jerks and back squats which are high intensity moves I have made up for this with very brief rest periods between supersets, it's tough but gives the workout the intensity I prefer. Body split type training is not really my thing but doing it this way feels pretty dam good.
If you are unsure what some of these exercises may look like please get in touch and I will be happy to help.
Be sure to check out our brand new website www.fitterlondon.co.uk for some great blog posts, articles, training ideas and recipes. Be great to know what you think.
Happy training,
Matt
Showing posts with label Fitness. Show all posts
Showing posts with label Fitness. Show all posts
Wednesday, 9 November 2011
Wednesday, 7 September 2011
Mondays workout: 5/9/11
Awesome workout on Monday with Rich which I can still feel the effects of today. Feels great.
1) squats 2 working sets of death sets (20 reps) these were done to the absolute max with 1min rest between sets. WOW.
Superset the following:
2) close grip press ups 10 reps with a 5sec negative and explosive press x 3 sets (harder than they look)
reverse grip barbell rows 10 reps with a 5 sec negative x 3 sets (my lats feel great today)
3) supinated grip wide pull ups 3 sets of 8
Leg extensions 10 reps with 5sec negative x 3 sets
4) cool down and stretch
Again just stuck to the 3 supersets as well as the death sets to ensure focus on reps and go for quality over quantity. I feel great for it and highly recommend everything play around with their rep ranges and tempo of reps for great results.
Have an awesome day.
Yours in strength,
Matt Whitmore
1) squats 2 working sets of death sets (20 reps) these were done to the absolute max with 1min rest between sets. WOW.
Superset the following:
2) close grip press ups 10 reps with a 5sec negative and explosive press x 3 sets (harder than they look)
reverse grip barbell rows 10 reps with a 5 sec negative x 3 sets (my lats feel great today)
3) supinated grip wide pull ups 3 sets of 8
Leg extensions 10 reps with 5sec negative x 3 sets
4) cool down and stretch
Again just stuck to the 3 supersets as well as the death sets to ensure focus on reps and go for quality over quantity. I feel great for it and highly recommend everything play around with their rep ranges and tempo of reps for great results.
Have an awesome day.
Yours in strength,
Matt Whitmore
Tuesday, 16 August 2011
Two-Finger Single Arm Kettlebell Swing (Grip Strength Development Series: Part 6)
Hey Guys and Gals,
So last time round I hit you with a bit of 2 bells in one hand action and this week I want to stick with using kettlebells to advance you in your journey towards superior grip strength. I introduce - The 2 finger single arm kettlebell swing.
You may remember the 2 finger barbell deadlift I shared with you a couple of weeks back. As mentioned, training your fingers individually is a great way to improve your grip strength. The great thing with using the 2 finger grip on the swing is that it's incredibly demanding keeping a hold of an object that you are explosively swinging away from the body. This is why it is very important to start light to condition yourself properly and only progress when it feels comfortable to do so.
Whatever you do, DON'T take 1,2 or 3 finger grip work lightly as it's incredibly demanding on the fingers, ligaments and tendons but when done properly they are absolutely awesome grip building exercises.
As always mess around with the rep ranges depending on your goals. I like to go nice and heavy (as usual) on these with a 5-10 rep range but feel free to increase the rep range for more grip endurance.
Also, works great with double bell work (a kettlebell in each hand), inside the leg swings or Mike Mahler style outside the leg swings.
Give it a try and as always let me know what you think.
Have a great day,
Matt
So last time round I hit you with a bit of 2 bells in one hand action and this week I want to stick with using kettlebells to advance you in your journey towards superior grip strength. I introduce - The 2 finger single arm kettlebell swing.
You may remember the 2 finger barbell deadlift I shared with you a couple of weeks back. As mentioned, training your fingers individually is a great way to improve your grip strength. The great thing with using the 2 finger grip on the swing is that it's incredibly demanding keeping a hold of an object that you are explosively swinging away from the body. This is why it is very important to start light to condition yourself properly and only progress when it feels comfortable to do so.
Whatever you do, DON'T take 1,2 or 3 finger grip work lightly as it's incredibly demanding on the fingers, ligaments and tendons but when done properly they are absolutely awesome grip building exercises.
As always mess around with the rep ranges depending on your goals. I like to go nice and heavy (as usual) on these with a 5-10 rep range but feel free to increase the rep range for more grip endurance.
Also, works great with double bell work (a kettlebell in each hand), inside the leg swings or Mike Mahler style outside the leg swings.
Give it a try and as always let me know what you think.
Have a great day,
Matt
Thursday, 4 August 2011
The Double Kettlebell Single-Arm Swing (Grip Strength Development Series: Part 5)
Hey fellow lifters,
I thought I would mix things up this week and throw some awesome kettlebell exercises your way that will add some serious strength to your grip.
As I have mentioned in previous posts, adding thickness to the bar or object you're lifting will immediately challenge your grip in a completely different way. That's why this week I'm sharing with you the double kettlebell single arm swing. The technique remains the same as the traditional single arm swing with the only difference being that you will be holding two kettlebells (I know Im Stating the obvious but just to be clear). Whether you're a kettlebell sport kinda person or you prefer the hard style swing it works well for both.
It's important you get a really firm grip on the 2 bells before hiking the kettlebells back for the first rep and please don't be afraid to chalk up, it makes a huge difference to the lift.
I like to perform these as heavy as possible for anything between 5-10 reps for nice and explosive reps, however feel free to mix up the rep ranges to cater for your goals. 20-30 reps if you are looking to improve your grip endurance.
Throw this into your regular routine and I guarantee it will add great value to your kettlebell lifting. Using just 1 kettlebell will feel like a piece of cake.
Give it a try, enjoy and I look forward to sharing the next installment with you soon.
Have a great day.
Train smart, eat well and sleep peacefully,
Matt
I thought I would mix things up this week and throw some awesome kettlebell exercises your way that will add some serious strength to your grip.
As I have mentioned in previous posts, adding thickness to the bar or object you're lifting will immediately challenge your grip in a completely different way. That's why this week I'm sharing with you the double kettlebell single arm swing. The technique remains the same as the traditional single arm swing with the only difference being that you will be holding two kettlebells (I know Im Stating the obvious but just to be clear). Whether you're a kettlebell sport kinda person or you prefer the hard style swing it works well for both.
It's important you get a really firm grip on the 2 bells before hiking the kettlebells back for the first rep and please don't be afraid to chalk up, it makes a huge difference to the lift.
I like to perform these as heavy as possible for anything between 5-10 reps for nice and explosive reps, however feel free to mix up the rep ranges to cater for your goals. 20-30 reps if you are looking to improve your grip endurance.
Throw this into your regular routine and I guarantee it will add great value to your kettlebell lifting. Using just 1 kettlebell will feel like a piece of cake.
Give it a try, enjoy and I look forward to sharing the next installment with you soon.
Have a great day.
Train smart, eat well and sleep peacefully,
Matt
Friday, 22 July 2011
The Suitcase Deadlift and Progressions (Grip Strength Development Series Part 3: )
Hope you have enjoyed the videos so far and found them useful.
Staying in line with deadlift variations for this series, this week I want to look at the suitcase deadlift with you. I have shared the thick bar deadlift hold and the single arm deadlift, which are two very effective movements, but this is one of my personal favourites in grip strength builders. I know some of you may be thinking that the suitcase deadlift and the single arm deadlift are pretty much the same but you are very wrong.
The biggest difference here is the positioning of the bar, rather than having the more comfortable central grip of the single arm deadlift we now have the bar to the side of the body. Straight away the lift becomes more technical and also tests the grip from a whole new angle not to mention a far greater impact on the abs and obliques (awesome way to hit the midsection without a sit up in sight). We are now taking a grip with the thumb pointing forward away from the body. When developing your grip strength it is so important to hit it from all kinds of angles and continuously test it's boundaries through different thumb and forearm placements.
Our aim here is to test the grip and take our hand strength to a new level. However, do not forget this is a technical lift and we do not want to compromise our form for a heavier poundage. Start by really getting the feel for the lift, get your technique right before adding more weight to the bar. Approach this lift just as you would a regular deadlift. Get low, pack the shoulders back, engage the lats, remove slack from the bar, take a deep stomach breath in and rip the bar from the floor BOSH
I use the 5 sets of 5 reps for this one or nice and heavy singles with 3 minutes between sets.
As a progression, you can either:
- Use Fat Gripz or a thick bar.
- Add a hold at the top (30-60 secs. You may have to reduce the poundage here).
As always, straps are banned, only the use of chalk is allowed. Your grip strength will never get better with the use of straps so ditch em now,man up and get a grip.
Enjoy the video and please get in touch if you have any questions at all. Look forward to your response.
Have a great day,
Matt
Staying in line with deadlift variations for this series, this week I want to look at the suitcase deadlift with you. I have shared the thick bar deadlift hold and the single arm deadlift, which are two very effective movements, but this is one of my personal favourites in grip strength builders. I know some of you may be thinking that the suitcase deadlift and the single arm deadlift are pretty much the same but you are very wrong.
The biggest difference here is the positioning of the bar, rather than having the more comfortable central grip of the single arm deadlift we now have the bar to the side of the body. Straight away the lift becomes more technical and also tests the grip from a whole new angle not to mention a far greater impact on the abs and obliques (awesome way to hit the midsection without a sit up in sight). We are now taking a grip with the thumb pointing forward away from the body. When developing your grip strength it is so important to hit it from all kinds of angles and continuously test it's boundaries through different thumb and forearm placements.
Our aim here is to test the grip and take our hand strength to a new level. However, do not forget this is a technical lift and we do not want to compromise our form for a heavier poundage. Start by really getting the feel for the lift, get your technique right before adding more weight to the bar. Approach this lift just as you would a regular deadlift. Get low, pack the shoulders back, engage the lats, remove slack from the bar, take a deep stomach breath in and rip the bar from the floor BOSH
I use the 5 sets of 5 reps for this one or nice and heavy singles with 3 minutes between sets.
As a progression, you can either:
- Use Fat Gripz or a thick bar.
- Add a hold at the top (30-60 secs. You may have to reduce the poundage here).
As always, straps are banned, only the use of chalk is allowed. Your grip strength will never get better with the use of straps so ditch em now,man up and get a grip.
Enjoy the video and please get in touch if you have any questions at all. Look forward to your response.
Have a great day,
Matt
Tuesday, 19 July 2011
My primal journey part 2: by Steven Costello
Progress
So I’ve been living and breathing Paleo for 6 weeks now. The first two weeks were tough … no coffee, carbs, and sugar brought unimaginable mental pain. Remember I loved coffee, carbs and sweet food. But now the Paleo principles are a way of life.
Go heavy or go home
Matt’s prescribed exercise regime was tough (see below). So tough that I nearly cried the first time I did it. It was depressing how weak I was on the pull-ups. I could only manage three! My goal is to torch my belly and build muscle, which means going heavy on the weights. But form is crucial and mine was bad. Personal trainers may be expensive but think of it as an investment rather than a cost … they’ll get you there in half the time. Matt’s plan was right for my body type and he took the time to correct my form.
Freedom to roam
Part of the plan involved becoming a Fitter London Freedom Pass holder which means that I’m now physically and mentally tortured 3 times a week. But the classes are addictive; you’re pushed to the limit in every session, the classes are packed, the music rocks and there’s a great energy in the room. This energy gets you through the pain. And as Matt once said to me, “Pain never killed anyone”.
Matt’s Regime
Mon: Compound
Week 1: 3 x 12 – 15 reps (60 secs rest)
Week 2: 3 x 10 – 12 reps (60 secs rest)
Week 3: 3 x 8 – 10 reps (60 secs rest)
Week 4: 3 x 6 – 8 reps (90 secs rest)
This involves 4 supersets:
1. Incline DB press / dead lift
2. Flat DB press / pull ups
3. Front DB squats / DB row
4. Lunges (DB in each hand) / barbell or DB curls
Tues: Kettlebells for Strength & Bodyweight Conditioning
Weds: Rest
Thurs: Kettlebells - Cardio and Core
Fri: Rest
Sat: Kettlebells for Strength, Size and a Six Pack
Sun: Rest
After 6 weeks of training four times per week I have noticed significant strength gains. I can comfortably do a 32kg double arm swing, shoulder press 20kg on each arm and my recovery times are improving.
Measurements
My body fat dropped from 23.7% to 21% after 3 weeks. I was hoping for more but Keris explained that 0.5-2% a week is the norm. I also dropped 10mm from my waist, which shows that the diet can work in a short amount of time.
The main stumbling block is my belly. It’s still there and doesn’t seem to want to leave my body fast. This points towards high cortisol levels from stress so I’ve been told to make a conscious effort to sleep more, get down time from work, always train early and take magnesium at lunch and in the evening.
I knew this challenge would be tough and it’s at these times that you need to dig deep. Having Matt and Keris is also invaluable in helping me overcome the stumbling blocks.
So a little patience and perseverance is going to be needed. I’m also taking weekly photos and measurements of myself i.e. waist, chest, bicep and quads. Mini results every week is the only motivation I need.
In the next next blog
I’ll explain what supplements I am taking, when and why. I’ll also go into a bit more detail about my diet.
So I’ve been living and breathing Paleo for 6 weeks now. The first two weeks were tough … no coffee, carbs, and sugar brought unimaginable mental pain. Remember I loved coffee, carbs and sweet food. But now the Paleo principles are a way of life.
Go heavy or go home
Matt’s prescribed exercise regime was tough (see below). So tough that I nearly cried the first time I did it. It was depressing how weak I was on the pull-ups. I could only manage three! My goal is to torch my belly and build muscle, which means going heavy on the weights. But form is crucial and mine was bad. Personal trainers may be expensive but think of it as an investment rather than a cost … they’ll get you there in half the time. Matt’s plan was right for my body type and he took the time to correct my form.
Freedom to roam
Part of the plan involved becoming a Fitter London Freedom Pass holder which means that I’m now physically and mentally tortured 3 times a week. But the classes are addictive; you’re pushed to the limit in every session, the classes are packed, the music rocks and there’s a great energy in the room. This energy gets you through the pain. And as Matt once said to me, “Pain never killed anyone”.
Matt’s Regime
Mon: Compound
Week 1: 3 x 12 – 15 reps (60 secs rest)
Week 2: 3 x 10 – 12 reps (60 secs rest)
Week 3: 3 x 8 – 10 reps (60 secs rest)
Week 4: 3 x 6 – 8 reps (90 secs rest)
This involves 4 supersets:
1. Incline DB press / dead lift
2. Flat DB press / pull ups
3. Front DB squats / DB row
4. Lunges (DB in each hand) / barbell or DB curls
Tues: Kettlebells for Strength & Bodyweight Conditioning
Weds: Rest
Thurs: Kettlebells - Cardio and Core
Fri: Rest
Sat: Kettlebells for Strength, Size and a Six Pack
Sun: Rest
After 6 weeks of training four times per week I have noticed significant strength gains. I can comfortably do a 32kg double arm swing, shoulder press 20kg on each arm and my recovery times are improving.
Measurements
My body fat dropped from 23.7% to 21% after 3 weeks. I was hoping for more but Keris explained that 0.5-2% a week is the norm. I also dropped 10mm from my waist, which shows that the diet can work in a short amount of time.
The main stumbling block is my belly. It’s still there and doesn’t seem to want to leave my body fast. This points towards high cortisol levels from stress so I’ve been told to make a conscious effort to sleep more, get down time from work, always train early and take magnesium at lunch and in the evening.
I knew this challenge would be tough and it’s at these times that you need to dig deep. Having Matt and Keris is also invaluable in helping me overcome the stumbling blocks.
So a little patience and perseverance is going to be needed. I’m also taking weekly photos and measurements of myself i.e. waist, chest, bicep and quads. Mini results every week is the only motivation I need.
In the next next blog
I’ll explain what supplements I am taking, when and why. I’ll also go into a bit more detail about my diet.
Saturday, 9 July 2011
Strength Workout: Friday 8th July
Superset the following for 5 sets of 5 reps, with 3 minutes rest between supersets.
2 progressively heavier warm up sets with 3 heavy working sets. Push those barriers. Once 3 working sets feels good, increase the weight and aim for 2 working sets. Once you have progressed to 3 working sets on this poundage repeat the process.
2 progressively heavier warm up sets with 3 heavy working sets. Push those barriers. Once 3 working sets feels good, increase the weight and aim for 2 working sets. Once you have progressed to 3 working sets on this poundage repeat the process.
- Bench Press using Fat Gripz
Dumbell Rows using Fat Gripz - Bottom Position Squats (set the rack in the bottom position at parallel or just above and start your reps from a dead pause using no Momentum)
Reverse grip barbell rows - Incline Dumbell Presses using Fat Gripz (set bench at about 30 degree angle)
Stiff Leg Deadlifts
Thursday, 7 July 2011
My journey towards unleashing my inner beast: Intro
This is an introduction to a new series - "My Journey Towards My Wild Physique Unleashed"
I'm sure some of you have seen CJ Swaby's recent blog posts discussing his training methods, dietary changes and mindset disciplines in his journey towards obtaining his wild physique. CJ is not only a good pal of mine, he was also a huge inspiration to me from the moment I met him at a kettlebell course 18 months ago. After reading his awesome blog entries I decided I wanted to share my training journey with you too.
Over the next few weeks I will be posting blogs explaining:
- How I discovered a passion for training from a very young age.
- How I remained disciplined and worked around barriers.
- The mistakes I made along the way.
- How changing my eating habits added kilos to the bar and my own lean mass.
- The key to restoration and recovery for awesome gains.
- And much much more
In my journey towards achieving my forever evolving goals I have tried, I have tested, I have failed and I have also succeeded, but most importantly of all I have learned from my mistakes.
My reason for sharing this journey with you is simply because I want to help you, inspire you and add some great value to your current training, diet regime and lifestyle. I want to share with you the mistakes I made and the fads I followed to prevent you making them yourself. It won't be rocket science, it won't be technical, it's just a South East Londoner's journey towards unleashing his inner beast :-)
Enjoy
Matt
Tuesday, 5 July 2011
Today's strength workout
Todays strength workout is based on 5 sets of 5 reps with 3 mins rest in-between (any less and you will see you poundages drop which is not the plan).
Aim for 2 progressivly heavier warm up sets and 3 to the max working sets and I mean TO THE MAX.
1) Bench press using Fat Gripz
2) Weighted pull ups using Fat Gripz
3) Deadlifts
4) Barbell curls using Fat Gripz
5) Dumbell farmers walks using Fat Gripz (25 meters)
6) 10 x 200m sprints on the rower with 1 min rest.
Once you hit 3 working sets on a weight, aim for 3 progressively heavier warm up sets and 2 working sets on a heavier poundage next time round.
Aim for 2 progressivly heavier warm up sets and 3 to the max working sets and I mean TO THE MAX.
1) Bench press using Fat Gripz
2) Weighted pull ups using Fat Gripz
3) Deadlifts
4) Barbell curls using Fat Gripz
5) Dumbell farmers walks using Fat Gripz (25 meters)
6) 10 x 200m sprints on the rower with 1 min rest.
Once you hit 3 working sets on a weight, aim for 3 progressively heavier warm up sets and 2 working sets on a heavier poundage next time round.
Monday, 4 July 2011
GET A GRIP
Get a grip:
As important as it is to do so, I'm not talking about keeping your your cool, staying calm or remaining composed. I'm talking hand strength and developing a bone crushing grip.
In my experience as a personal trainer, rugby player and strength enthusiast, it has become very clear to me that having a strong grip is a huge advantage. Whether your performing deadlifst or pull ups, tackling a 20 stone oooooffffff on the pitch or just trying to squeeze out a couple of extra curls. If your grip is weak, you will be at a disadvantage in all of the above situations.
Dont get me wrong, I'm not implying that I have a crazy strong grip, however, I once relied upon straps to perform my Deadlifts, pull ups and heavy rows. This was great from a poundage point of view but before long my natural grip strength was fast fading. This was most apparent to me on the rugby pitch, I could not hold on to people without them breaking through my grip. I felt pathetc.
So after some reading I ditched the straps and went back to raw lifts. The only disappointing thing was, I had to drastically reduce my poundages to prevent my grip failing me before my muscles had even started to get warm. Let's just say this was not great for my ego and now felt even more pathetic. But I was determined to obtain the bone crushing grip I longed for.
Within just a few weeks and with the introduction of magnesium chalk (my lifesaver) my poundages went through the roof and my grip felt solid. What a relief. Now, if I get a hold of a shirt on the rugby pitch it's like a pit bulls lock jaw. There was no way I was letting go.
Again, my grip strength has a very very long way to go. However I am now safe in the knowledge that my grip is never the first to fail me on any exercise. Don't let your grip get in the way of your lifting potential. It really is a crucial part of what will get you to the next level.
Over then next couple of weeks I will be posting various grip developing videos. I will be using kettlebells, barbells, dumbbells and weight plates, all of which are great to work with and I wanted to give as many options for people as possible.
I hear so often the famous saying "it's annoying because my muscles could keep going but my grip fails me". Remember having a strong grip is as much about having strong ligaments and tendons as it is strong muscles. They all work together to create a devastating grip.
The videos will show you how to develop the strength in your fingers, hands and forearms to improve both pure grip strength (1 rep max deadlift) and endurance (high rep kettlebell swings or snatches). I will show you ways to develop strength and condition your ligaments and tendons to back up your muscular strength.
Whatever your goal I am sure you will find the videos helpful for both yourself or that of your clients.
Enjoy,
Matt Whitmore
Tuesday, 28 June 2011
Best Status Updates
I love reading status updates, I like hearing the gossip, what people are up to and there’s loads of useful knowledge sharing that goes on, especially in the health and fitness world. Some updates have the profound ability to lift your spirits. I came across a Personal Trainer in Melbourne who posts some of the best updates on Facebook. Every day he puts up quotes either motivational, inspiring, uplifting or just funny. I asked him if I could share some of my favourites in a Fitter London blog and he agreed.
His name is Anthony Goldsmith (anthony@performants.com.au) you should add him as a friend as I promise his quotes can change your mood for the entire day!
”Just like to say most of my quotes are either by myself or unknown. I do not wish to take credit for any. But, if i can make an impact on somebodies life by a simple quote...it makes me happy. I try my best to put up the most powerful quotes to make a difference in people’s life.....after all, I am a personal trainer....isn’t this one of our roles anyway?”
Anthony Goldsmith
Wise Words
Failure is like fertilizer, it may stink, but it’s necessary for proper growth
People too weak to follow their own dreams, will always find a way to discourage yours.
If you want something you have never had, you must be willing to do something you have never done.
Never give up on something that you can't go a day without thinking about.
Won’t power is better than Will power.
Before you talk, listen. Before you react, think. Before you spend, earn. Before you criticize, wait. Before you quit, try.
You can't make the same mistake twice. The second time you make it, it's no longer a mistake. It's a choice.
Dear Past, thanks for all the lessons. Dear Future, I'm ready.
Success is not the key to happiness. Happiness is the key to success
Motivational
I've learned that millions of people can believe in you, and yet none of it matters if you don't believe in yourself.
When you feel like giving up, remember why you held on for so long in the first place.
If someone is strong enough to bring you down, show them you're strong enough to get back up.
Feel Good
You want to know who’s got the most amazing and best smile ever? Read the first word again.
THOUGHT FOR THE DAY: Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because YOU are nice.
Your character is more important than your reputation or your wealth. Take good care of it.
Diet and Fitness
A diet is the penalty we pay for exceeding the feed limit.
If you don't watch your figure, no one else will either.
If pubs don’t serve to drunk people, how come Mcdonalds serve fat people?
A man asks a trainer in the gym: "I want to impress that beautiful girl, which machine can I use?" Trainer replies: "Use the ATM"
My Personal Favourites
Bad news: Time flies. Good news: You’re the pilot.
Life always offers you another chance. Its called tomorrow.
Anyone can make you smile...but only certain people can make you happy
His name is Anthony Goldsmith (anthony@performants.com.au) you should add him as a friend as I promise his quotes can change your mood for the entire day!
”Just like to say most of my quotes are either by myself or unknown. I do not wish to take credit for any. But, if i can make an impact on somebodies life by a simple quote...it makes me happy. I try my best to put up the most powerful quotes to make a difference in people’s life.....after all, I am a personal trainer....isn’t this one of our roles anyway?”
Anthony Goldsmith
Wise Words
Failure is like fertilizer, it may stink, but it’s necessary for proper growth
People too weak to follow their own dreams, will always find a way to discourage yours.
If you want something you have never had, you must be willing to do something you have never done.
Never give up on something that you can't go a day without thinking about.
Won’t power is better than Will power.
Before you talk, listen. Before you react, think. Before you spend, earn. Before you criticize, wait. Before you quit, try.
You can't make the same mistake twice. The second time you make it, it's no longer a mistake. It's a choice.
Dear Past, thanks for all the lessons. Dear Future, I'm ready.
Success is not the key to happiness. Happiness is the key to success
Motivational
I've learned that millions of people can believe in you, and yet none of it matters if you don't believe in yourself.
When you feel like giving up, remember why you held on for so long in the first place.
If someone is strong enough to bring you down, show them you're strong enough to get back up.
Feel Good
You want to know who’s got the most amazing and best smile ever? Read the first word again.
THOUGHT FOR THE DAY: Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because YOU are nice.
Your character is more important than your reputation or your wealth. Take good care of it.
Diet and Fitness
A diet is the penalty we pay for exceeding the feed limit.
If you don't watch your figure, no one else will either.
If pubs don’t serve to drunk people, how come Mcdonalds serve fat people?
A man asks a trainer in the gym: "I want to impress that beautiful girl, which machine can I use?" Trainer replies: "Use the ATM"
My Personal Favourites
Bad news: Time flies. Good news: You’re the pilot.
Life always offers you another chance. Its called tomorrow.
Anyone can make you smile...but only certain people can make you happy
Wednesday, 8 June 2011
Performance is your guide
Let your performance be your guide: part 1:
In this first part, I will outline the general direction this blog is taking, then comes the second part where I will give you an insight into the training, rest and diet structure I have been following that have simply got me stronger, faster and leaner than ever before. Hope you enjoy the read and I'm sure it will help you in some way.
Now I know diet plays a huge role in performance and results but I won't be covering that here, that's a whole different blog.
Mens health, mens fitness, Women's fitness plus plenty of other glossy fitness mags and websites will forever be telling you the best way to get bigger, stronger, lose body fat and get bikini fit in weeks.........however, this is all well and good as advice is always appreciated. But here's the thing, how do they REALLY know what is best for you?
The answer is, they don't. They don't have a clue. Infact, the content in these magazines is very generic information and it has been derived from many different sources from around the world.
One week an 'expert' In America will tell you low weight and high reps is the best way to build your arms then a 'guru' from Australia will tell you the complete opposite. Confused right?
Now I am not saying that you should not read these magazines, however I am saying 'DON'T BELIEVE EVERYTHING YOU READ'. Consider trial and error, monitor your performance and your bodies response.
The expert from Amercia may have trained 50 olympic gold medal athletes and the Guru from Australia may have 30 professional football players under his belt. BUT, do you think these coaches train each one of those athletes in exactly the same way? No.
Let's cut to the chase, YOUR PERFORMANCE IS YOUR GUIDE TO WHAT WORKS FOR YOU.
You want to bulk up, you have been following a workout plan and nutrition guide from a leading fitness mag. 6 weeks down the line you see no visible difference and your strength has increased ever so slightly. Did that program work for you? No.
You want to increase your 1 rep max on your deadlift. Your training 6 times a week as advised by some big fella at your local gym who uses up every available weight plate for his deadlift set, he must know what he is talking about surely? After a couple of weeks your energy levels are low, your poundages are decreasing. Did that structure work for you? No.
Your goal is to reduce abdominal fat whilst increasing you upper body strength. A few weeks in you have added kilos to your lifts, have high energy levels and are happy with the visible reduction in your body fat. Ah ha, I think your on to something.
My goal from the off as a skinny teenager was to get big, strong and fast. I spent years following advice in magazines, online info and tips from the big units at the gym. The only problem was, all the information was conflicting. However, I figured I had to do something and I guess work things out for myself.
I have done the whole lot when it comes to training routines. Body split, full body, intervals, endurance work, training everyday to training only 2 -3 times a week. All of which have given me a far greater indication of not only what works for me mentally but also what produced optimal performance, enjoyment and of course results.
I am 'THE ETERNAL STUDENT' and im always open to new training structures and protocols. Although whichever routine I am following, I will pay close attention to my performance. Is it improving? Am I getting better? Do I feel better? These are questions I am constantly asking myself (not out load, as folk would think I was mental).
In this first part, I will outline the general direction this blog is taking, then comes the second part where I will give you an insight into the training, rest and diet structure I have been following that have simply got me stronger, faster and leaner than ever before. Hope you enjoy the read and I'm sure it will help you in some way.
Now I know diet plays a huge role in performance and results but I won't be covering that here, that's a whole different blog.
Mens health, mens fitness, Women's fitness plus plenty of other glossy fitness mags and websites will forever be telling you the best way to get bigger, stronger, lose body fat and get bikini fit in weeks.........however, this is all well and good as advice is always appreciated. But here's the thing, how do they REALLY know what is best for you?
The answer is, they don't. They don't have a clue. Infact, the content in these magazines is very generic information and it has been derived from many different sources from around the world.
One week an 'expert' In America will tell you low weight and high reps is the best way to build your arms then a 'guru' from Australia will tell you the complete opposite. Confused right?
Now I am not saying that you should not read these magazines, however I am saying 'DON'T BELIEVE EVERYTHING YOU READ'. Consider trial and error, monitor your performance and your bodies response.
The expert from Amercia may have trained 50 olympic gold medal athletes and the Guru from Australia may have 30 professional football players under his belt. BUT, do you think these coaches train each one of those athletes in exactly the same way? No.
Let's cut to the chase, YOUR PERFORMANCE IS YOUR GUIDE TO WHAT WORKS FOR YOU.
You want to bulk up, you have been following a workout plan and nutrition guide from a leading fitness mag. 6 weeks down the line you see no visible difference and your strength has increased ever so slightly. Did that program work for you? No.
You want to increase your 1 rep max on your deadlift. Your training 6 times a week as advised by some big fella at your local gym who uses up every available weight plate for his deadlift set, he must know what he is talking about surely? After a couple of weeks your energy levels are low, your poundages are decreasing. Did that structure work for you? No.
Your goal is to reduce abdominal fat whilst increasing you upper body strength. A few weeks in you have added kilos to your lifts, have high energy levels and are happy with the visible reduction in your body fat. Ah ha, I think your on to something.
My goal from the off as a skinny teenager was to get big, strong and fast. I spent years following advice in magazines, online info and tips from the big units at the gym. The only problem was, all the information was conflicting. However, I figured I had to do something and I guess work things out for myself.
I have done the whole lot when it comes to training routines. Body split, full body, intervals, endurance work, training everyday to training only 2 -3 times a week. All of which have given me a far greater indication of not only what works for me mentally but also what produced optimal performance, enjoyment and of course results.
I am 'THE ETERNAL STUDENT' and im always open to new training structures and protocols. Although whichever routine I am following, I will pay close attention to my performance. Is it improving? Am I getting better? Do I feel better? These are questions I am constantly asking myself (not out load, as folk would think I was mental).
Tuesday, 31 May 2011
Personal trainers are not perfect
Personal trainers are not perfect.
This is shocking news right? Personal trainers, fitness professionals, strength coaches......whatever you want to call em, are far from perfect.
Everyone assumes that as someone who works in the industry my diet must be picture perfect, my body a temple blah blah blah.
Let me let you into a little secret, I eat ice cream, I drink alcohol and chocolate, well don't even get me started and yes I get hangovers.
Now, I don't drink everyday, nore do I have ice cream after every meal and I certainly wont polish off a whole slab of chocolate on a daily basis. However I will consume these things every now and again as a treat simply because I want to, because I like them. And so should you.
I find it very frustrating when someone who is clearly over weight tells me "your a personal trainer, you shouldn't be eating that", should my response be well your fat so you shouldn't be eating at all!
Life is about balance and the truth is most of us get it wrong, including personal trainers. Gasp
Another cracker I hear is "well you work in a gym so eating a healthy diet is easy for you", they are absolutely right, my gym cooks me 6 small meals everyday, provides me with 3liters of filtered water and they have the area heavily policed just in case I decide to sink my teeth in to a chocolate eclair. Dont talk shite!
So, the reason I am writing this is to let you all know that as a personal trainer, I don't get as much sleep as I would like, I don't live on grass and freshly caught chicken, I don't eat a bland and unenjoyable diet. I like to eat well, I enjoy what I eat safe in the knowledge that it is healthy as well as being tasty.
You know what you like and you also have a good idea of what is healthy. So simply find healthier ways to cook your favourite meals. Chicken fajitas, chilli con carne, burgers, English breakfasts. These are all on my weekly menu, the difference being I find healthier ways to make them. Grill don't fry, use coconut not vegetable oil, use organic not highly sprayed veg etc. Simple changes that make a big difference.
Also, think structure. If you went out on the piss on Saturday, avoid crappy food on the Sunday. If you had a greasy fry up on Friday morning, don't have a cake after lunch. Add structure to your treats, plan ahead and improvise. That way you won't go overboard and you will appreciate them a lot more.
Much love, grilled chicken and green teas,
Matt
This is shocking news right? Personal trainers, fitness professionals, strength coaches......whatever you want to call em, are far from perfect.
Everyone assumes that as someone who works in the industry my diet must be picture perfect, my body a temple blah blah blah.
Let me let you into a little secret, I eat ice cream, I drink alcohol and chocolate, well don't even get me started and yes I get hangovers.
Now, I don't drink everyday, nore do I have ice cream after every meal and I certainly wont polish off a whole slab of chocolate on a daily basis. However I will consume these things every now and again as a treat simply because I want to, because I like them. And so should you.
I find it very frustrating when someone who is clearly over weight tells me "your a personal trainer, you shouldn't be eating that", should my response be well your fat so you shouldn't be eating at all!
Life is about balance and the truth is most of us get it wrong, including personal trainers. Gasp
Another cracker I hear is "well you work in a gym so eating a healthy diet is easy for you", they are absolutely right, my gym cooks me 6 small meals everyday, provides me with 3liters of filtered water and they have the area heavily policed just in case I decide to sink my teeth in to a chocolate eclair. Dont talk shite!
So, the reason I am writing this is to let you all know that as a personal trainer, I don't get as much sleep as I would like, I don't live on grass and freshly caught chicken, I don't eat a bland and unenjoyable diet. I like to eat well, I enjoy what I eat safe in the knowledge that it is healthy as well as being tasty.
You know what you like and you also have a good idea of what is healthy. So simply find healthier ways to cook your favourite meals. Chicken fajitas, chilli con carne, burgers, English breakfasts. These are all on my weekly menu, the difference being I find healthier ways to make them. Grill don't fry, use coconut not vegetable oil, use organic not highly sprayed veg etc. Simple changes that make a big difference.
Also, think structure. If you went out on the piss on Saturday, avoid crappy food on the Sunday. If you had a greasy fry up on Friday morning, don't have a cake after lunch. Add structure to your treats, plan ahead and improvise. That way you won't go overboard and you will appreciate them a lot more.
Much love, grilled chicken and green teas,
Matt
Thursday, 26 May 2011
Amazing Breakthrough
Our scientists in the Fitter London lab have been running extensive tests for the last few years and have made a huge breakthrough that will take the health and fitness industry by storm.
We are so confident in the results that we can now put it out as an official statement.
We discovered that when we ran tests on individuals (including both males and females between the ages of 18 - 55) and placed them in a situation where we were trying to advise them on different ways in which they could assist their fat loss goals, achieve great things with their training regime and to lead a healthier, more energetic and happier lifestyle (please know that this advice was only offered to those who requested it as they were not happy with their current physical health/appearance) shockingly 82% of those tested showed strong signs they were suffering from a forever growing condition known as:
"I talk a load of bollocks and can find an excuse for absolutely anything syndrome".
It's shocking I know but the test results prove it. The worst part is that the symptoms of this condition are in most cases unknown to the person with it.
The bad news is that there are as yet no pharmaceutical medicines to counteract this global epidemic.
How to spot if someone has ITALOBACFAEFAAS:
Example:
Someone tells you they are unhappy with their weight and wish to embark on a training and diet protocol to help them lose weight and feel better.
Fitness professional gives advice to then hear:
- I cant possibly cook my own food, I work an 8 hour day like most people and by the time I get home there really is no chance.
- Reduce my alcohol intake? Are you mad, I work in advertising and im always out with clients.
- how can you expect me to get more sleep. By the time I get in and microwave my cottage pie and catch up with my sky plus recordings its gone 11.30.
- lol drink less coffee! that's insane, I get to bed at 11.30 and have to be up at 5.30 for work and you expect me to get by without my caffiene hit.
You get the picture here.
The above is just an example but the point here is that everyone claims they want to make change yet throw every excuse that they have at you as to why those changes are not possible when it comes to the crunch.
Now I am not going to hold anything against these sufferers as all I want to do is help them and rid them of these awful condition before it spreads and takes over the world.
To make change you have to be open to advice and make time to read, learn and trial different methods to discover what works best for you.
If you are 100% happy with how you look, your training, your energy levels and how you feel generally then please crack on with what your doing as it is obviously working great for you.
If on the other hand you are not, then please visit a Fitter London scientist who can help you overcome this awful condition and rid you of it forever.
We are so confident in the results that we can now put it out as an official statement.
We discovered that when we ran tests on individuals (including both males and females between the ages of 18 - 55) and placed them in a situation where we were trying to advise them on different ways in which they could assist their fat loss goals, achieve great things with their training regime and to lead a healthier, more energetic and happier lifestyle (please know that this advice was only offered to those who requested it as they were not happy with their current physical health/appearance) shockingly 82% of those tested showed strong signs they were suffering from a forever growing condition known as:
"I talk a load of bollocks and can find an excuse for absolutely anything syndrome".
It's shocking I know but the test results prove it. The worst part is that the symptoms of this condition are in most cases unknown to the person with it.
The bad news is that there are as yet no pharmaceutical medicines to counteract this global epidemic.
How to spot if someone has ITALOBACFAEFAAS:
Example:
Someone tells you they are unhappy with their weight and wish to embark on a training and diet protocol to help them lose weight and feel better.
Fitness professional gives advice to then hear:
- I cant possibly cook my own food, I work an 8 hour day like most people and by the time I get home there really is no chance.
- Reduce my alcohol intake? Are you mad, I work in advertising and im always out with clients.
- how can you expect me to get more sleep. By the time I get in and microwave my cottage pie and catch up with my sky plus recordings its gone 11.30.
- lol drink less coffee! that's insane, I get to bed at 11.30 and have to be up at 5.30 for work and you expect me to get by without my caffiene hit.
You get the picture here.
The above is just an example but the point here is that everyone claims they want to make change yet throw every excuse that they have at you as to why those changes are not possible when it comes to the crunch.
Now I am not going to hold anything against these sufferers as all I want to do is help them and rid them of these awful condition before it spreads and takes over the world.
To make change you have to be open to advice and make time to read, learn and trial different methods to discover what works best for you.
If you are 100% happy with how you look, your training, your energy levels and how you feel generally then please crack on with what your doing as it is obviously working great for you.
If on the other hand you are not, then please visit a Fitter London scientist who can help you overcome this awful condition and rid you of it forever.
We at Fitter London are not machines, we do not lead boring and bland lifestyles and live off chicken and leaves. We simply believe in a well balanced, structured lifestyle involving smart yet tasty eating habbits, a rewarding training regime and providing ourselves with the rest we deserve.
Don't be afraid of change, change is good.
Have a vision, lay the stepping stones and then tread them one at a time.
Much love, double espressos and full body workout,
Matt Whitmore
Thursday, 22 July 2010
Functional Movement....
What does functional movement mean to you?To be strong? To be fast? Surely being able to run a marathon makes you pretty functionally fit?.....WRONG.
If you are Functional your body moves with ease in any direction. Lifting yourself out of a swimming pool for example is not just about upper body strength (I can have hours of fun watching people fail miserably at this before deciding to just use the ladder). It’s about technique and being functional.
I have been training for over 10 years and played rugby for nearly as long. All I cared about was being able to run fast, lift heavy weights and being the man on the rugby pitch.
To me, I was functionally fit, but boy was I wrong.
I was convinced by my girlfriend to go on a Functional Movement Screening (FMS) course in Budapest. Being a typical bloke I didn’t think it was for me but I went as it gave me an excuse to see Budapest again. Great beer.
When we were on this course (which was amazing by the way) we all had to be screened ourselves.
NNNNNOOOOOOOOOOOOOOOOO……………….My results were a complete surprise. Low scores and even zero’s were creeping up as we investigated shoulder mobility. I thought I would nail it. I couldn’t believe it, "How could this be?" I asked myself? "I’m fit, strong, fast and play rugby 3 times a week!!".
Yes I was strong and yes I could run fast, but my shoulder and hip mobility, core strength and balance quite simply needed a lot of work.
I can run 100m in just over 11 secs yet by hip mobility scored low. I can bench press 140kg but my shoulder mobility scored really low. The truth is an injury was on the horizon if I kept this level of training up but paid no attention to the finer details.
So of course I was not going to have this. As soon as we arrived back in the UK I was a man on a mission to increase my mobility and have the balance of a tight rope performer at the circus.
Here’s the amazing part.
After just 4 weeks of following my prescribed Functional movement programme (it took just 10mins a day) which consisted of stretches, controlled movements and breathing exercises. Not only did the obvious happen (my mobility, balance and core strength improved) I added 15kg to my bench press, 15kg to my squat and felt so much quicker on the rugby pitch. I was amazed.
So yes being strong, quick and having tons of endurance as well as is looking great are important, but if this kind of training restricts your movement then you need to do something about it. It really can take your training, your performance and your recovery to a whole new level. It has changed the way myself and my clients train and move forever.
If you suffer from back pain, knee pain, restricted shoulder movement or suffer from an imbalance book your Functional Movement Screen today.
Fitter London are Certified Functional Movement Screening Instructors.
For more information on booking your FMS please contact us:
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