Hi Team
I have a few days away with my better half in the New Forest, There is something about being away that is refreshing and also being in the middle of no-where that is good for the soul.
It reminds me of Bon Iver's lyrics from 'Holocene'
"And at once, I knew I was not magnificent
High above the highway aisle
Jagged vacance, thick with ice
But I could see for miles, miles, miles"
It's sometimes nice to remember that the stresses and worries of the world aren't so important once you take a step back and see where you are and what is important.
The stresses and worries of becoming fit and healthy and losing body fat is always nagging in the back of peoples minds as they are checking social media everyday 30 mins.
A bit like taking a step back and sitting alone and thinking about the fundamentals of what is important in your goals when it comes to strength, fat loss and being able to keep up with the kids and going skiing if you want, instead of saying no out of embarrassment.
So here are 6 things I've learned to maybe help you to block out the noise and keeping things simple.
Workout at least 3 days a week - Do something - that could be a fitness class, a run or a gym workout - 20 mins is all you need. Squat: Barbell Back Squat
Sets/Reps: 3 sets of 5 reps
Notes: Focus on depth and control. Rest 2-3 minutes between sets. If new to lifting, use bodyweight or goblet squats instead.
Hinge: Deadlift
Sets/Reps: 3 sets of 5 reps
Notes: Conventional or trap bar. Keep the bar close, hips back. Don’t grind—stop if form breaks.
Push: Bench Press or Overhead Press (alternate days)
Sets/Reps: 3 sets of 5 reps
Notes: Pick one per session. Bench for horizontal push, overhead for vertical. Use dumbbells if no barbell.
Pull: Pull-Ups or Bent-Over Row
Sets/Reps: 3 sets of 5-8 reps (pull-ups) or 3 sets of 8 reps (rows)
Notes: If pull-ups are hard, use bands or do negatives. Rows can be barbell or dumbbell.
Loaded Carry: Farmer’s Walk
Sets/Distance: 3 sets of 30-40 yards (or 20-30 seconds)
Notes: Grab heavy dumbbells or kettlebells, walk tall with braced core. Rest 1-2 minutes between carries.
Track your calories - You don't need to eat as much as you want to. - There is a difference from wanting and needing! - Listen to you stomach - just because it's in front of you doesn't mean it needs to be in your stomach. - I can't have maryland cookies Here is also another handy tip. "No Thank you." is a complete sentence.
To track your calories and figure out how much to eat use this calorie calculator
Get some sleep- Sleep is important - Netflix and your phone is not. - Read a book, listen to a podcast before bed and get into bed 30 mins earlier - you don't need to sleep then, you just need to be in your bed. Trust me - it helps with fat loss and stress.
Hang out with friends and family - Spring is almost here, plan some BBQ's - dinner dates and coffee meet ups - There is something about being around the people that you love and love you that is good for you. Even though everyone nowadays wants to be a lone wolf. - Remember even wolves need there packs to survive and you can't do life alone.
Multi-vitamins are good for you despite what the newspapers say - just take a multivitamin everyday - the accumulation of the vitamins helps - it's a boost to you health along with eating well and moving your body.
Delete apps from your phone - Your phone is either taking your attention away from life or spending your money - I was spending a lot of money on books and things and I realised that any time I heard a recommendation I would open the amazon app and just buy it. - So I deleted the app and guess what? My bank balance thanked me. I came off social media and my brain thanked me. - Just something I've learned.
Buy some workout equipment for the home - You don't need much start with:-
Men: 20Kg/24kg Kettlebell
Women 12kg/16kg kettlebell
Ab wheel
Pull up bar
You can get a pretty good workout just with those bits of equipment.
then start buying dumb bells and barbells if you have the room
Whats your workout?
Here is a workout from a new programme I have written called the perfect workout.
Again, that will get your muscles toned and your heart pumping!
What are you listening to?
Here is a great podcast from a Mentor of mine Dan John talking about simplifying your workouts and the fads in fitness.
Chris
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