Posts Tagged ‘coach’

My website is live ( The creation of my website has been an important process for my business and something which I hope to use as a great tool to reach many people.

My aim has always been to break away from the norm and offer training that isn’t just reps and sets, or nutritional advice that is simply based around a picture of the food triangle. My blog gives me the opportunity to further spread my training ethos and share my opinions and views on fitness, health and complete mental well being.

I am constantly reading, researching and studying new methods of exercise and nutritional application. The information I give is constantly evolving and as such my client’s are reaching their goals quicker than ever!

My training and nutritional principles are simple:

– Nutrition is based on the effect that food has on our body not on calories. It’s more effective to understand how foods effect the hormones in our bodies than to calorie count. We are complex beings and tapping into and effecting the way our bodies are affected by certain foods is crucial in losing body fat, staying lean, getting strong or increasing energy levels. Calorie counting is out, you as an individual is in.

Not only do the nutritional programs that my clients are on always help them lose body fat and gain lean muscle fast, it increases their overall health. Wouldn’t you like to reach your fitness goals whilst lowering bad cholesterol, reducing triglyceride’s, lowering blood pressure, reducing risk of heart related diseases, cancers and almost removing the risk of the most common problem that the western world is struggling to deal with; diabetes through increasing insulin sensitivity? That’s what my nutritional outlook is based around. Improving health (with the added benefit of losing body fat)!

– Everyone lifts compound movements. It doesn’t matter if you’re a housewife or a rugby player, when you train with me you move your body weight through movements that require many muscles to be used. There are no sit down weight machines required, your body and free weights are all that is required. Why is this? When you train wouldn’t you like to feel like you have achieved something? Wouldn’t you like the most ‘bang for your buck’ as possible? Wouldn’t you like to get there as fast as possible? And finally wouldn’t you like to have a bit of fun whilst doing so? If it’s yes, yes, yes and yes in answer to those questions, then that’s why.

My number one objective that I have as a trainer in relation to the above principles and how they relate to my clients and their goals is thus: My aim is that my training sessions are the best part of my clients day, every day they see me. If I can accomplish this, then I feel like we’re on the way to something good there!

I believe in constant motivation and self belief above everything. Removing the negative people and thoughts from our lives isn’t always that easy but who said creating a better you would be.

Your health and fitness matters above all things and there is never a better time to make a change than now.

To your health!



This evening I had a conversation with one of my clients about his reasons for deciding to undertake exercise at the begining of the year. His initial reasons were of course aesthetic ones regarding size and shape of muscles etc. But I pointed out something to him that I believe to be something that we should all be asking ourselves before we get old.

When we get older and when in our 70’s/80’s we are unable to move quite as well as we did when we were younger, is a man who looks back on his life and see’s how lazy he was in his 20’s, 30’s & 40’s going to be content with that average lifestyle? Or is he more likely to wish that when he’d had the chance, he’d joined a gym or started a sport or just went out for a run, just because he could. These are the things that become increasingly difficult with age and when your time to be able to be highly active or at the top of your game has passed, there is no turning back the clocks. The point i’m getting to is this:

If you are able to work hard on your diet, exercise regime and mental well being and reap the rewards of increased energy, self esteem and a potential longer life, then why the hell don’t you!? Anybody with with the right coach, trainer or guide is genuinely only 12 weeks away from being in the best shape of their life. If you can then you should, because if you don’t you will regret it. You owe it to yourself to be the best version of yourself so you can look back with pride on your achievements. If not now then when?

‘Anyone who ever gave their best never regretted it’

This is a true fact (and one of my favourite quotes), win or lose, reach your goal or not. If you gave everything you had then you won’t regret it because you didn’t leave anything behind. Any sense of doubt that you could have been more or done more at that specific point in time should be non existant. Self worth is achieved through giving your best. This applies to more than just the weight room, but for many people its a great place to start.

I became aware very recently that my number one blog by a very long way was one on motivation and how I believe that without it, we’d struggle to really achieve anything profound. It got me thinking about the idea of motivation and why it may be important to a lot of people to read about? Are we all looking for some words to help us feel inspired or are we looking for some speech that can fully describe or explain what motivation really is? I would be inclined to say yes to both of those questions. We all want to feel inspired and this can in many instances come from all different angles.

It’s in human nature to aspire to be better or to want better things, I mean just look at how many people do the lottery each week in the small hope that choosing the right 6 numbers could improve their lives. But what is it that really separates the motivated from the unmotivated? Is it that some people are simply content with being unmotivated, safe or even trapped? Or are motivated people the thrill seeker types that need motivation in order to feel worthwhile? Or could it be that those people stuck in the middle who lack areas of motivation in their lives just haven’t found anything to feel motivated about quite yet?

We all have things that we are passionate about at certain points of our lives. I am a firm believer that if someone is not feeling motivated about anything then they have nothing to worry about. We’re all going to go through times in our lives when passion and motivation levels get low, its all part of the peaks and troughs that make up our existence. It’s not about being motivated all the time about particular goals, or even feeling the need to keep creating new goals. What is important about motivation is that we use it to the fullest when we are feeling it. That we don’t just let the moments of inspiration and determination let us pass by because of trivial worries.

Imagine yourself on your death bed, surrounded by all your friends and family. You are moments away from death. Now are you the type of person who will be able to pass with happiness and contentment because you didn’t leave any cards on the table, you did everything you could to be the best version of you? Or will you have a moment of doubt and regret because you didn’t quite fulfil a dream or expand upon an idea or group of ideals. If you are one of the latter and I’d imagine a lot of us would fit into that category, then ask yourself; ‘what can you do about it starting from today?’ Can you use the motivation you have inside of you to achieve a particular goal in your mind starting from the present? Of course you will have doubts about whether you can achieve or reach that goal, but wouldn’t you like to know what it feels like to get there?

One lesson that I have learnt above all when viewing success of others who willed themselves to get what they want against all odds is that once you reach your goals and are able to bask in the immense feeling of self worth that comes when we succeed, don’t forget the person that you were when you started the journey. My greatest heroes are people that set their minds on a goal and worked as hard as they could to get there but remained the same throughout their journey. And some of these figures I respect within my profession are true examples of this. Coach Michael Boyle, Coach Robert Dos Remedios, Coach Joe Defranco, these men are hugely successful and influential within their chosen field of strength and conditioning but continue to remain humble with the true sight that its all about helping people get better, faster, stronger, fitter, leaner and happier. A sports quote I tweeted a while back is an example of the motivation that I’m sure they teach and inspire upon their athletes:

‘Somewhere behind the athlete you’ve become, the hours of practice, the coaches who pushed you, the team mates who believe in you and the fans who cheered for you, there is the little boy who fell in love with the game and never looked back. Play for him.’

Motivation of any sort is our body’s fuel to help us go that little bit further than we would normally go. That is why my last post on this topic was called ‘Motivation: The fuel that feeds our dreams.’ Motivation is that injection of desire that the machine that our mind and bodies are, need to go that extra mile or to push that little harder or faster in life. Immeasurable yet insatiable at times, without it, our fuel tanks run a little lower than normal.

What is it that feeds your motivation? What is it that motivates you to be the best that you can be?

Today’s blog is all about injury prevention. Nobody likes to be injured. Being sat on the sidelines watching team mates play whilst your sat there wishing your knee didn’t hurt so damn much can be a real de-motivating issue for a lot of athletes and gym rats out there. This is why it is especially important to prepare yourselves for injury, to prevent it occurring the best that you can.

Prehabilitation should be a word that everyone undertaking sport should know and understand. Prehabilitation refers to exercises that are undertaken in order to prevent an injury. Where as Rehab is the process of re-training and building the body following an injury, Prehab is the work completed by an athlete with the single goal of injury prevention. It should be a part of every sportsman & woman’s training programme the world over. Far too often, clubs in various sports at all levels ignore the importance of work to prevent injury. Their main focus is on drawn on success in the sport. This commonly results in a wave of injuries across the team due to fatigue or over training of players that were not fully fit at the start of the season. Just look at some of the Premier League football teams injury lists at the moment if you don’t believe me.

So why is Prehab training so important to an athlete’s performance? It’s fairly simple really; if you take any given sport and look at the list of most common injuries, there will be a trend of some sort. For example, tennis players tend to suffer from the aptly named tennis elbow, swimmers; shoulder tendonitis and skiers and basketball players generally encounter ACL (anterior cruciate ligament) damage. Integrating Prehabilitation training into that athlete’s programme will in a lot of cases reduce the risk of sports related injury.

Most of the common injuries that athletes face can be split into a few different causes;

Firstly over training an athlete is a sure fire way to incur an injury through the sheer volume of work that their muscles, tendons and ligaments are put through.

Secondly poor technique is very likely to increase the risk of injury. When an athlete undertakes a movement or exercise with poor technique, extra strain is placed upon the musculature around the area where the movement takes place. For example poor technique of a tennis serve places far more strain and pressure on the tendons of the elbow and as such results in inflammation and soreness of the lateral epicondyle.

Thirdly an injury caused through a tackle or hit if playing a contact sport is very common.

All of the above points mention reasons behind the cause of some injuries. Prehabilitation work can in most cases reduce this risk. For example, if training in the on-season is going to be very hard, it is extremely important that an athlete finds a trainer or coach who can help them prepare for such a hard season ahead. Another way to reduce the risk of injury in this circumstance is through smarter periodisation of training from the coaches. Too many times coaches seeing their teams play badly decide to double the training sessions with the thought process that more will result in better performances on the field/pitch/ice etc. When in reality they are placing their players under far more physical stress and reducing their rest times in between games.

In the instance of poor technique; whilst a technical sports coach helps train the individual to correct their form, a strength and conditioning coach or Personal Trainer can help to strengthen the areas that are placed under more stress through this bad technique to prevent any niggly pains getting any worse.

Instances where an injury is caused through a tackle or hit are obviously impossible to avoid at some point in a players career if they are playing hockey or football (not soccer) etc. However through smart prehabilitation work in the gym, coaches and trainers can help players drastically reduce this risk by strengthening all the major muscles and joints in the body.

In my experience the area that most sportsmen and women ignore the most that would help to reduce injury is lack of training the core. Any sport that requires motion in any of the planes of movement also requires good core stability. A lack of core stability can result in spinal injuries, misalignment of the hips and general lack of balance which is key to many sports. Increased training of the core can be implemented into any program with ease.

One of my favourite tools for prehab work that works the core whilst helping to target specific area’s to improve upon is the TRX suspension trainer. I love to use this with clients for a few reasons. Firstly the TRX requires you to maintain a strong core throughout each and every movement that you undertake. If you do not fire your core through most of the movements, you will fail to maintain good form. Secondly, the TRX requires the client to use their own bodyweight as resistance and as such enables them to adjust this resistance as they feel the need to. These types of resistance exercise ensures that muscles, tendons and ligaments that need to be strengthened are worked without any additional pressure compromising the stability of the joints of the body that you would find in a free weight scenario.

If you are an athlete at any level that are currently or have for many years encountered recurring injuries I would suggest you speak to your coach/trainer or contact one to discuss how you can work on firstly fixing any problems you have then to prevent it ever occurring again!