New year, let’s get focussed!
Are you looking to make 2017 your best year yet in the gym?
Are you trying to take your training to next level?
Do you need to get re-motivated?
Are you questioning is it all really worth your time and money?
Before you quit, have a long hard look at yourself and consider these things.
If you aren't assessing, you're just guessing
I remember a particular client came to me once, dismayed and upset, feeling like they aren't getting anywhere. We had a goal to lose a few kilos and reduce body fat so our training and nutrition programming was based around that goal. When she came to me I pulled out her data that we had collected prior to starting training and compared her starting and current data. By using actual data, I showed her that she had in fact lost several centimetres of girth in ALL areas of her body and that her "before" photo clearly showed a difference to where she was at now. The client had lost a net amount of weight that equated to a mere 1kilo. She was alarmed at first, but after our meeting together she found a newfound source of motivation and a renewed sense of purpose in the gym. She went on to lose an additional several centimetres of girth and her body shape and size continued to change dramatically!
Moral of the story? Assess, track, record.
How to keep track of your training
You’ve really got a fair few options up your sleeve in terms of actually keeping track of what you do, but most people don’t really know what to do with the boat loads of workout data that they accumulate. I’ll show you what to do here.
Set some goals
- Buy a training diary
You can get a fancy-pants one like this from the WOD Life, or a simple 2017 diary from the newsagent. I have training diaries for 2014 all the way to 2016. I can tell you what I did in EVERY SINGLE TRAINING SESSION since 2014!!! I got serious in my training around March that year, so the entries start about then. Can you do that?
Look, I think that there is motivation and power in KNOWING that I am improving. I can take the bad days, weeks and months on the chin because I understand and can prove to anyone that there are ups and downs associated with my training. If I get injured or I sleep poorly or eat less than I should, I notice the difference in my training. How do I know? Because I track those things. Do you?
- Buy an app
Get yourself an app to use on your smartphone. There’s a plethora of good ones out there and even more dodgy ones, but hell, even they’ll do a better job than nothing! I like MyWOD. Sure it costs a few bucks, but it’s my long term favourite for keeping track of benchmark WOD’s, strength lifts and it even has built in timers and a few other doo-dads that are really cool and very nifty.
- Use your note taking software
I like to use NOTES on my iPhone because I can sync it up with my other devices over iCloud, but I really love using it for my personal training clients as I can also sync it up with THEIR PHONES! Pretty cool :)
Another option is Evernote. It’s basically a beefed up version of Notes. It’s pretty cool and you can do heaps with it.
Look, if you’re struggling with focus and motivation, I honestly don’t think you really know why you’re training in the first place........Go here to continue reading Coach BigDog's advice on getting focused in 2017. You will be inspired to track your training, set goals, and to get help from a coach to improve your technique and eliminating pain!
We'd also like to make special mention here of our strong movers who have been with us for two years - Brenton R - and one year - Lindy D, Lucas K and Bentley C. Thanks guys for trusting us and for helping make Move Strong what it is today! To show our gratitude, we'd love to give you you $20 credit to spend on our Move Strong apparel :)
Did you know that colour can heal? All fruits and vegetables contain unique phytochemicals specific to their colour. Phytochemicals are disease fighting chemicals which can help to prevent and heal acute and chronic illnesses and conditions. Have a look at blue/purple foods, for instance, like purple wild rice, purple cabbage, purple kale, blueberries and blackberries. Blue/purple foods contain the plant pigment anthocyanin which gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease. Research also shows that the colour purple is associated with creativity, insight, alertness, improved cognition and better sleep. It is interesting, then, that anthocyanin have clinically been shown to support the brain's plasticity by reducing inflammation, and thus can have a remarkable ability to restore brain health. By loading up on purple foods you could have significant improvements in memory and focus, better sleep, a clearer mind, a calm and optimistic mood, and an improved creative and productive flow. Yep, feeling better in your brain really could be as simple as eating more purple foods! We all know that training is as much mental as it is physical, so why not increase your consumption of purple foods throughout the day - it might just help increase your athletic performance as well!
For some inspiration, here's a recipe that is loaded with blue/purple foods.
Wild Rice Veg Salad w/ Blackberry & Cashew Cream
For the Salad
- ¼ cup uncooked purple/black rice
- 2 cups stemmed, chopped purple kale
- 2 cups shredded red cabbage
- 2 cups chopped cauliflower
For the Cream
- ¾ cup raw cashews
- ¾ cup fresh blackberries
- 1 tbsp lemon juice
- 1 tbsp olive oil
- ¼ cup water, or as needed for blending
- Pink himalayan crystal salt, to taste
- Cook the rice over the stove or in rice cooker.
- Steam kale, cabbage and cauliflower over boiling water, allowing the vegetables to cook lightly, yet not lose colour.
- Blend all ingredients for cream together in a food processor.
- On a serving plate, arrange rice, topped with vegetables, then drizzle cashew cream over the salad.
Move Strong's Head Coach BigDog has been busy organising Tasmania's first Arnold Strongman qualifier competition, in collaboration with Greg Young. Greg and BigDog are the brains and brawn behind Strongman Tasmania, an organisation which promotes competitions and supports the growth of strongman in Tasmania, from grassroots to elite. We're excited to be part of this history-making Arnold Strongman Qualifier, which is to be held at Bells Parade, Latrobe in conjunction with Henley on the Mersey, 26th January 2017 on Australia Day. If you've been contemplating competing in a Strongman event, this is one not to be missed! Spectators are more than welcome. The only fee is entry into Henley on the Mersey, which is a fun family activity in itself.
Strongman Tasmania would like to thank our sponsors:
- Stand or Submit - www.standorsubmit.com.au
- Bulk Nutrients - www.bulknutrients.com.au
HOW TO REGISTER:
1 - Download this form
2 - Jump online and pay for your entry here
3 - Send in a scan/photo of your form to email@example.com
4 - Receive detailed instructions on the competition via an email from us
Five gruelling events set to test the strength, power and stamina of competitors.
- Yoke carry
- Tyre + farmers carry medley
- Monster DB
- Car deadlift
- Hand-over-hand pull
Events information below.
Carry the yoke 20m up and 20m back over a grassy course as fast as possible. Belt, wraps, sleeves, ok.
Open Women 225kg
Open Men 375kg
Tyre flip + farmers carry medley
Flip a heavy tyre 20m as fast as possible, upon the tyre being flipped over the end line, carry the farmers handles back to the start. No straps. Chalk, belt, wraps, sleeves ok.
Below are farmers weights (per handle), tyres will be heavy and hard, you will meet them on the day.
Open Women 90kg
Open Men 130kg
Lift and press the monster dumbbell from the ground to overhead as many times in 75sec as possible. You may clean with 2 hands, however you must only have 1 hand on the handle prior to the dipping motion of the press. Belt, wraps, chalk allowed.
Open Women 40kg
A car or a heavy tyre will be placed on a frame with neutral grip handles. Lift the frame for as many reps as possible in 75sec. Straps allowed.
Hand over hand pull
While seated, hold a rope and pull a car or truck hand over hand past a certain point. Chalk ok.
The top 20% from each weight class will automatically qualify for the Arnolds on the proviso they successfully complete at least 50% of the events.