What’s new

Im really excited to launch these as firstly I love talking…

But most importantly I want to help people hear more about the different lives people live and what can hopefully help you develop further.

Im not saying you will take up strongman, or any other sport they may do. But its seeing things from other points if you like.

Many people ask me questions about my life, my views and what I do for x,y,z…

But I personally LOVE to hear other people opinions too.

Dan is a great friend of mine. Ive known him years but only recently started training together as we matched on tinder and struck gold since!

Ok, obviously thats a joke!

But we now push each other and keep each other accountable and motivated.

He has literally been to the top in Strongman at the worlds a few times. Yet to win it but he is super strong and has some great biceps too (He pretends he doesn’t train arm but he does!)

In the interview we talk about how he trains, how he eats, what keeps him motivated and the struggles he goes through. Its an awesome interview and whether you are into strongman or not… you will love to hear it.

If you wanted to plan it in its just 15 mins. Worth the time!

After this one I have a range of different people lined up so keep an eye out, im super pumped for this series.

As always your feedback is welcome so let me know who you would like to see on.

Everyone who joins us, joins us with a goal, initially.

Below is a few examples of the different types of people and their goals:

1- Goal changes weekly/monthly depending on where they’re mind-set wise. One week it’ll be fat loss, the next it’ll be a 1RM. Fleeting from one goal to the next is fine if it keeps you motivated, however, what if you’re not achieving any of the goals you set out? This could lead to the feeling of failure.

2- No goal, just love the social aspect. Nothing wrong with this, as long as you’re not holding anyone back and being supportive of other peoples goals.

3- Go all in for a few weeks or months, then disappear for a while. This works for some people and life can certainly take over training from time-to-time. However, consistency is key to any plan, short or long term. Personally, I would hate to see all my hard work vanish.

4- Trinket/trophy oriented goals. Some people are motivated solely by the end goal: wedding, competition, holiday etc.
These are great, but again what do you do after the event? Always keep that backup goal on hand. Arrange the next comp, look for that next goal etc.

5- Applause goals. When someone achieves amazing results, they usually get lot’s of slaps on the back, high fives, plenty of ego boosting congratulations. Let’s be honest, we all love this. When these are a little thin on the ground, sometimes you can search for any goal, just for those self-affirming congratulations again. Make sure you know why you’re doing what you’re doing. Try not to be a slave to this, because ultimately, it comes down to how you feel about yourself, not what others think of you.

Me personally, I have some kettlebell goals I’m currently working on. Also, continuing to love training and trying not to get injured. As I get older, injury prevention is something I have to think about. However, I’ve been training that long now, that training is just part of my day-to-day.

Please feel free to comment on anything goal orientated I may have missed, it’s an interesting subject.

 

Coach Baz

A question that has come up quite often recently is someone’s weight loss has plateaued, slowed down, or just stopped altogether.
Most people’s reaction to this is to take away more food instantly.

For god sake keep the food!

When looking to increase your calorie deficit, then look at increasing expenditure first.

There is no difference between walking briskly for twenty minutes and burning 100-200 extra calories. Or taking away 100-200 calories away from your daily nutrition plan- apart from the obvious.

You’re already in a calorie deficit, which means you’re eating less food than you need, why would you want to take away more?
Make taking away food your last port of call!

Imagine that, slightly more of a calorie deficit, without the sacrifice of already sparse food.

I also need to mention- as with most posts that involve calorie deficits- if you’ve been in a calorie deficit for more than three months plus, then maybe consider a maintenance stage.

A maintenance stage is like a reset button, where your body’s energy level can increase, and your hunger hormones (leptin and ghrelin) can also stabilise.

Sometimes bodyweight can increase BUT NOT BODY-FAT. This is due to an increase in water and glycogen. Always measure yourself to stay on track with this.

So what’s involved in a maintenance stage?

You’re increasing your calorie levels back to its natural TDEE (total daily energy expenditure) and then sticking to that for around 2-4 weeks.

So put simply: if you’re in a 500 calorie deficit, then put those calories back into your nutrition plan.

Hope this helps.

As always- fire away with any questions.

 

Coach Baz.

I miss being a beginner lifter.

Every week -when I first started training- I would see some increases in strength, and of course, physical changes to my appearance.

I can remember adding as much as 5-10kg to my lifts most weeks.

This just like fat-loss, it will inevitably slow down. Let’s face it; if it did not, then we would all be lifting like Eddie Hall.

Your body goes through a progressive and adaptive state. Once it finds it is homeostasis, then you can often find that increments in weight are very rare, and you are left banging your head against a wall trying to find a solution to continue this growth.

Welcome to the world of the intermediate lifter. (well kind of, I will look into that a little later)

This is a lifter who needs to plan and program every session, just to increase their lift by just 1%. A beginner lifter does not have to be so strict.

Often what I see happening at the gym, is when your lift/progress grinds to a halt, you get bored, and try something else (more CV for example) and lose all the progress you have made so far.

Now don’t get me wrong, just because your lifts have stopped seeing strength gains, that does not mean you are automatically an intermediate lifter, as all it may take to see some gains is a change in tempo, volume, rep range. Maybe try a different system of training, for example- negatives, GVT, DTP, HIIT and many more.

As well as the changes mentioned above, are you hitting all your major compound lifts (Squat, deadlifts, Bench press etc.) with good form?

Here’s an example of a fairly generic bench press routine:

3 x 10 at 65-70% 1rm

Maybe try this:

– Week 1: 3 x 10 at 70% 1RM
– Week 2: 4 x 8-10 at 75% 1RM
– Week 3: 4 x 8-10 at 75% 1RM
– Week 4: 4 x 8-10 at 75% 1RM

Then the next month maybe increase by 1 set on every week. So week one will be 4 sets, with every other week being 5 sets.

All I have done is increase 1RM% slightly and made the rep range a little more variable.

Then the following month (so month 3) decrease rep range once more, so now looking at 6-8 reps, and increase 1RM% to 80-85%.

I would throw in a deload if needed.

Now that is a very quick example of how just one particular lift can be changed, to add a different type of stimulus to your training, and hopefully generate a progressive overload approach.

Hope this is helpful, as always feel free to ask any questions.

Many people at some point or another will go through what’s called the ”blame game”.

”It is their fault I am not where I want to be”.

”It is the gym’s fault I am not losing weight”.

”It is my partner’s fault I hate my job, and can’t get out”.

These are just a few examples of the blame game.

So bringing it back home for a second; let’s talk about gym goals/results.

We will take a hypothetical example of someone who started well in the gym and enjoying sessions. However, results have been very limited. This carries on for some weeks/months, where motivation is now very low.

We have the ”chat” where I am told that they have done everything we have asked of them, followed the plan, recorded food, done 3-4 sessions a week.

…..We delve a little deeper….

They recorded food for one week, then why bother? I already know what I am having! Right?

The 3-4 sessions a week, turned out to be, good week, bad week, good week, bad week.

Not consistent and not what we coach.

– No replies to emails
– No attendance to seminars (for now they are free for god sake)
– No attendance to open gym invitations.
– No attendance at the running club.
– No reply to check-in month.
– Little to no involvement with the FB group.

In this made-up scenario, all the answers were right in front of this person, but we decide to play the blame game instead.

Don’t let the blame be an auto response/default behaviour.

Look a little deeper, at what you are doing, or may not be doing.

Don’t be scared to reach out and ask for help, we are in the ”helping game” It is what we do, and love to do.

However, what doesn’t help you or us, or the people around you, is blaming everyone and everything.

It is uninspiring, negative, and if I am really honest, no one cares!

Be honest with yourself, and those close to you, and strive to be the person you envisioned when you set out on your journey. Whether that be gym, job, love, or general life.

Would love some comments on this, what do you think?

Well, Christmas has come and gone. Leaving me with plenty of time to reflect on the year so far.

One goal I set myself last year, was, quite simply, to get up half an hour extra, three times a week.

Which for me means getting up at 4.30am.

Why three times?

This, for me, was more than achievable. Had I said seven times a week, I know, again for me, wouldn’t have been realistic.

 

Now I coach at 6 am, three day’s a week, and would’ve got up at 5 am usually anyway.

So what’s an extra half hour now?

Exactly- I told myself- just do it.

With this extra half an hour, I walk and listen to a positive podcast of some kind.

Whereas before I would roll out of bed, chuck a coffee down my neck, and walk into the gym, to coach, like an extra from the ‘walking dead.’

This was such a ridiculously simple goal. However, because of that, I’ve managed to add an extra 78 waking hours to my life, last year. Can’t be bad.

When setting any goals, it’s always good to try and make them SMART:

S- Specific
M- Measurable
A- Attainable
R- Realistic
T- Timely

On top of this, I have just started walking to work too. By 8 am I’ve already walked over 10k steps.

My mornings simply wouldn’t be the same now without that walk first.

In the gym, we’ve just done a very similar thing. Added a ”pledge” wall.

By this, members can now set themselves some goals to reach.

Feel free to share any goals you’ve set yourselves.

Coach Baz

Obviously, being someone who gives simple dietary advice day in, day out, I will get asked what my nutrition looks like.

Well for me it couldn’t be more simple (a bit like me).

I go for a more flexible diet approach.

What’s this?

1. I work out my calorie needs.
2. I then split up my macronutrients, based on those calorie needs.
3. Some days may have a higher carb or fat split, depending on what I’m training.
4. If those targets are met, then any calories left over, I’ll have what I want (I do like chocolate).

Food for a balanced diet in the form of circle. Isolated on white

 

I’m not in a calorie deficit or a surplus, so this is based on maintenance needs, which means I’m trying to maintain the very little muscle mass I have.

If I were a physique/bodybuilding competitor, then my nutrition would probably be a little different.

And that’s that, people! Simple and to the point. No boring foods, no confusing plans, just consistently sticking to a plan that suits me, and my individual needs.

Feel free to contact me, if you need any help.

Coach Baz

What a year we have had!

I just want to personally say THANK YOU for being here…

Sometimes its tough and the struggle is bigger than expected or seen, but YOU keep me pushing for more!

Have a great christmas and (For damn sake) don’t try and be good- Eat everything that gets in your way, don’t count calories and enjoy spending time with your loved ones!

Forget that ‘Boring shit’ of limiting damage!

As a little kid, I was obsessed with Martial Arts.

My earliest memory was watching ‘Big Trouble in Little China’. An alley fight scene at the start of the film, I watched these guys perform Kung-Fu, amazing scene.

It wasn’t until a few years after this that I first saw Bruce Lee in ‘Enter The Dragon’ then I was hooked- who wasn’t?

Many films had many different forms of Martial Arts and depending on what the film was; I would be obsessed with that particular style for a while.

Even though the one I practised for many years was Tae Kwon-Do, I would be easily seduced by another seemingly awesome form of fighting.

It wasn’t until years later that I realised it wasn’t a particular style that was supreme, but my commitment to the one I always practised.

Nail just one style wholeheartedly and consistently, and it will become second nature and effective.

It wasn’t until I got into the fitness game that I saw a similar pattern of thinking with diet plans.

There is always a better solution, a better plan, more advanced, guaranteed results etc. With Martial Arts you’re learning to defend yourself in many different ways and forms- essentially the result is the same.

With diet plans, you have to wholeheartedly and consistently practice your plan. They nearly always work with the same method in mind -Calorie deficit- with just a slightly different way of achieving the same goal.

Don’t fall for the bows and ribbons, pretty looking plan and stick to the one you started.

As stated above, every single nutrition plan that has weight loss in mind- still has to work with a calorie deficit. Which means it’s not the plan, but staying in a deficit that is important.

As always, comment on the post.

Let me know if I can help.

 

Coach Baz.

Ok, I mainly chose the heading because it sort of rhymes. But people are still confused over the whole calorie amount thing.

Hence statements like this:

”This seems like a lot of calories.”

”There’s not enough here for me.”

‘‘Seems like a lot of carbs.”

‘‘Seems like a lot of fat.”

These are just some of the statements that get thrown at me when someone is either creating an eating plan or receiving one from me.

Most of the time this plan has not even been attempted yet. However, it’s already being questioned.

This usually comes down to their current belief system, which most of the time states that you need to be on a mega low, stick thin, supermodel plan, which is never sustainable and sometimes detrimental to your health.

Let’s look at this-

Lowest BMR (Basel metabolic rate, calories needed just to be alive) in my opinion would be between 1200-1400 cals x 1.2 for someone sedentary = 1400-1600.
Now let’s say you work out that day and burn on average 500 cals.
Maybe that day you take the kids to the park and go for a walk after- another 500 cals off.
You’re not really leaving your body with much for immune health, hormone regulation/balance, digestion, central nervous system, and brain function.

DISCLAIMER: I’m not recommending the above equation, quite the opposite. It’s unhealthy and unsustainable.

 

****JUST START THE PLAN****

 

-Sort your calories out based on the info you have on the website.
– Track your food, so you know you’re hitting them.
– If nothing moves, make slight adjustments, lowering by no more than 100 cals (speak to us before doing this)
– monitor again.
– Stay in touch with coaches, posting regularly on the group with screenshots of tracked food.

Don’t just say it’s not going to work because ”it doesn’t look right” without actually trying.

Don’t blame being a technophobe either; you don’t have to be Bill Gates to work out MyFitnessPal or any other app. It’s no more difficult to use than Facebook.

Obviously, we’re here to help, so don’t hesitate to reach out.

Like with anything, it just takes a little time and practice.

We want people to enjoy the process.

To learn and be educated.

To not feel guilty if you want to treat yourself, and enjoy time with your family.

Hope this makes sense.

Feel free to comment.

 

Coach Baz.