Hi All
PUSH_ Programs are time efficient, allowing you to have a quickie and then get out of here!
Type 2 Basic lifts with super-setting
This method of programming is a continuous style and enables you to get more work done, whilst challenging your cardio-vascular fitness also. It is a great 30 minute work-out for fat loss clients. Clients with larger bulk will fatigue quickly, so if the bulk is the goal then a standard type of weight training, without supersets, would be preferred.
Example 1
Chest Back Superset (d/b bench / d/b prone row)
Chest Chest Compound (d/b bench / push up)
Back Back Compound (d/b prone row/ lat pull-down)
Chest Back Superset (d/b fly / seated row)
Chest Chest Compound (d/b fly / push up)
Back Back Compound (seated row/ lat pull-down)
Squats 1 potential (squats with walking lunges)
Leg Press 1 potential (leg press with walking lunges)
CIRCUIT
You may use the above pattern for circuit training where you simply go chest, back, legs to potential and then compound the failure set.
Compound Workout- This example is a program where muscle mass is the priority and therefore the use of a compound set is used to fatigue the muscle to it’s end. Firstly, you perform a warm up at 60%, then a potential set (which is judged by having two reps left in your tank- say you were going for 10 reps today, then you would stop at 8). Finally, a failure set which is where you go all out and then directly perform a second compound movement to fatigue the muscle completely. This equals fast results and leaves you feeling motivated, as you have a system that allows you to continually see results!
Split program example for Chest and Tri’s
Bench press 1 warm 1 potential {1 failure set }
Push up { failure }
Inc press 1 potential {1 failure set }
Push up { failure }
Flyes 1 potential {1 failure set }
Pullover 1 potential { failure }
Dips 1 potential {1 failure set }
Narrow push { failure }
CG press 1potential {1 failure set }
Narrow push { failure }
Choose one of the three program styles- but be warned- They get results!
Hi Champs
The PUSH way states, ‘you must progressively intensify each workout through various overload techniques’!
Here below are advanced lifting methods to stimulate serious muscle and can aid in burning off those chicken thigh filets ladies, so it’s not just for men! If you are a female and want lean up and have a sexy athletic appearance then try strip setting, super setting and compound setting.
If you are a man who wants to build ‘roar’ strength then give failure and negative reps a go.
Most importantly you must earn the right to use these techniques through good form, a good program and at least 6-12 months training age or training maturity! If in doubt ask your push trainer.
Compound Setting- is where we use one muscle group followed with another exercise of same muscle group to reach fatigue and recruit more muscle.
Super Setting- Is only used to keep workout flowing to get a greater heart rate and burn more fat. I.e. chest/ back super-setting opposing muscle groups.
Strip Setting- Involves dropping the weight back once fatigued and pushing out more reps to recruit more muscle and completely fatigue. This should be done at the end of muscle group.
Failure- Is reaching concentric failure, forcing out 2-3 reps with a spotter. You may then use partials to complete the set.
Negatives- Is getting the client to lower the weight on the eccentric phase slowly and a spotter helps lift on the concentric phase.
Muscle building, strength building.
Isometric holds- are getting the client to statically contract the muscle at the end of exercise to complete the set.
Happy stimulating!
Wow is it cold or what?
I don’t normally feel the cold but these last couple of days have been unreal. One way to keep warm is to exercise as it is a great way to regulate body temperature. Exercise also allows you to work off some of those negative cold feelings and keep up your natural tan over winter. That is my first tip and here are the remaining 8 ways to keep lean over winter.
Limit your alcohol- You have heard all the reasons, so just keep an eye on this and ensure 2-3 days off a week. Extra exercise for extra drinking!
Eat at home- Try cooking nights or alternating who cooks. You could even have your very own winter household master chef. Your family can vote and there can be a prize. Most importantly make meal times fun and a great time to catch up with friends and family.
Be prepared- With the above tip you could have a weekly meal plan. I.e monday is Dions pasta night. Tuesday’s is Kristy’s fish night. This will help you be prepared and have a plan for the month. You can then make shopping lists easily and have enough for left overs the next day. Again it is a fun way to be well prepared and in my opinion preparation is KEY.
Smaller dishs- When at an outing like a Football BBQ or weekend get together use smaller dish sizes. The brain see’s food on the plate and naturally wants to try it. When getting seconds, always have a little bit of everything and not just the Lasagna or dish you enjoyed most! Remember the ‘eat water’ tip from part 1.
80-20 Rule- One of my favourite tips for healthy lifestyle habits is eating to a plan Monday to Friday (for instance) and then eating healthily over the weekend but not to a plan. We are very well programmed when in a routine and one of the biggest reasons people choose poor options is because we work late or something interrupts us during the week. We have little time left and even less energy to think of what to eat. This is a trap fat loss clients must avoid and simply having a plan will help you avoid this dilemna.
One day off is ok- Lots of times in winter we miss a session and then miss a week and then a fornight…. you get the drift. By having a positive goal over winter is also very important, I.e “I will lose one kilo to keep in my sexy dress for my friends 40th on August 21”. This is far more effective when compared to a typical goal of “I don’t want to put weight on over winter”. In short, we get what we focus on and the second goal was an example of focussing on weight gain, so make your winter goal a positive goal.
Do 10 minutes extra- Extra food equals extra work. If you are not prepared to do the extra then don’t eat extra, otherwise add an extra 10 minutes of activity like playing with the kids, pets, gardening to equal out that extra helping.
Support- Have a council of people that can help you. Group training is a low cost way to do this where you will gain accountability and motivation and this is what the doctor ordered for winter time. Follow this link to register your interest
Make It Happen…
Ingredients:
Eight 6-inch flour tortillas
1 16-ounce can refried beans
2 teaspoons chili powder
1 teaspoon ground cumin
3-1/2 cups cooked turkey, diced
1/2 cup green onions, chopped
1 cup tomatoes, chopped
1 cup shredded Cheddar Cheese
Directions:
1. Preheat oven to 200º. Place tortillas on ungreased baking sheets and bake for about 5
minutes or until golden brown and crisp.
2. In a small or medium saucepan, heat refried beans then stir in chili powder and cumin over
medium heat.
3. In a medium sized bowl, toss together the turkey, green onions and tomatoes.
4. Remove tortillas from oven. Spoon the refried beans equally in the center of each tortilla
then spread to about 1/2 inch from the edge.
5. Spread an equal amount of the turkey mixture over each tortilla then sprinkle with the
shredded cheese.
Place the tostadas back in the oven and bake until the cheese melts then serve.
Approx nutritional analysis per tostada (191g); Energy 360cal Sat Fat 6g Carbohydrate 29g
Protein 28g
A LITTLE EXTRA MOTIVATION?
“How do I motivate myself when I have the want, but today I need more?”
Not a lot of time? Check out this video for an overview
So now you know that the number one tool for motivation is to know what
you are working towards well now let’s look at how we can apply different motivational strategies. Remember we all are motivated differently either towards a goal (want) or away from a scare (fear).
Here are the top ten motivational strategies that we as
PUSH_ Trainers use and the key is when to apply them:
Fear: Motivates you from losing or personal defeat, i.e.. you don’t want to be called a weight gain client? Or, I will not get bad news from the doctor again?
Visualization: Paint yourself a picture of you achieving your burning desire or maintaining it! I will wear my black dress to the next Viva Party (at Zootz 27th March by the way!)
Positive affirmations: This gives you the strength by practicing positive self talk. At first you might feel like it is fake so practice it everyday with passion as if you are convincing your boss and a new habit of belief will form, i.e.. I am a strong independent and likeable woman.
Coax: This is the most basic and over utilized form of motivation. This is basically what a poor trainer relies on as they are uneducated in what drives people. But put that aside when the going gets tough and you have already established a firm belief in what you are doing today; coaxing has its place, i.e.. keep going, you’re doing great, nearly there, etc.
Urge: This is where you (or a trainer) urge yourself to do more, i.e Dion I need you to do one more round! Take on some visualization for best results, i.e.. Dion you have 5 more minutes I need you to keep going! 5 more minutes will show the others you lead by example! YOU make it happen and they can see that.
Recognize achievements/ Enthusiasm: This is where you recognize what you have done to get here. This is commonly used at the commencement of a session, i.e.. next time you say to yourself I feel down today and I’m just happy to be here try rewording it like this… So i felt flat today, yes, but now that I am here I am going to walk out of here feeling great, let’s see what I can do!
Focus on the goal: This is simply practicing what you have listed as your burning desire, i.e.. 5 kilos for the black dress is what I want! This is basically working on the want principle and is opposite to fear as you are working towards this.
Role models: Think of someone who is inspirational to you. Ask yourself what would Angelina do? Or what would that little kid do who never had the chance to walk?
Quotes: Use a quote that motivates you and gets you going when it gets tough. My 3 favorites as I am sure you all know by now are:
1. Choose your attitude. (when I start deflating myself, i.e.. This is hard- Shut-up and Choose your attitude!)
2. Walk the walk- Forget the talk. (The time for talk is over! That’s what we are doing now but when you enter that group fitness room it’s time to…. Walk the walk my friends!)
3. My all i.e. favorite- Nobody and nothing stand in my way! Nothing and Nobody!
Set a target: Break down the goal to bite six chunks, i.e.. today we are doing 20 minutes of intervals. Break it down to four rounds of 5 minutes for your own mental stimulation.
TRY THIS (my personal motivation strategy)
Round 1 is where you find your rhythm.
This is where you focus on technique, breathing the way it feels, that you are now exercising and not on the computer etc.
Round 2 Visualization
Round 3 Positive affirmations
Round 4 Coax
So there you have the PUSH_ Top 10 motivational strategies and let me tell you that they will not work unless you do step one and find that fear or want. From there on you can build on it as you have that driving force like an Olympic runner who wants nothing more to be on the podium in 4 years time.
and I will arrange a PUSH_ trainer to take you on your journey and
guarantee success!
Hi Women of Viva and the local broader community!
This article is simple yet effective, as like most of you, I believe a toned tummy is extremely sexy. You will not here any arguments from me about wanting to tighten this area. It’s my favourite section on a woman and I would love to help you create the stomach you deserve.
Improve your posture- Simply drawing your soldiers back and standing taller, whilst smiling a little more will help you in this area. The way you wear yourself can dramatically change your appearance and be careful about negative posture as it can hurt the way you look. Posture can be tricky but with a bit of help and the right advice we can have you looking slender in no time.Let me help you
Whole Body- Work the body as a whole and not just focus on the mid section. You will burn more calories and also improve your posture and function, which will do wonders for your belly. Whole body workouts give you an amazing feeling of wellbeing and really work.
Examine your diet- Rationalizing with yourself as to why you can eat things like chocolate and sweets on a daily basis will make you fat so ‘Don’t Do It’. Get a grip of your self and your rationale and get realistic. Models on front covers were earned and not gifted for 95% of people, so respect that, admire it and make it happen for yourself.
Rotation- Lots of gym programs consist of the same boring exercises that are not very functional and not very awkward, but in real life moving is awkward and we need to train that way. Rotating up to 360 degrees will get you learning quicker and the best part is, your core has to be involved! Now this is not for beginners so click the link above and we will help you. Otherwise try the Russian twist or alternating leg extensions. Try to avoid lateral flexion exercises, as these exercises put size on your sides. I.e. standing with a dumbbell and tilting to one side is great if you want to look like a back line Rugby player!
Awareness- This is a skill that needs to be developed. Use your core daily when sitting, standing and working. Switch it on and watch the results.
Realistic- I mentioned earlier that models etc work hard. Some also are genetically gifted and hence why I suggested 95%. Beyonce has great abs but for some of us it just won’t happen so be realistic about your shape. However, do not just accept your rationale of this as I bet we can make you better!
Celebration- Be patient. When you work hard and make a physical change ensure you celebrate it and enjoy the small wins. A night out with friends or a sexy night out with your partner (where you both get to celebrate your new abs) is great for everyone and is needed as that’s what life is all about!
Make the 7 tips work for you today
This week I want to share a great article I recently read in an industry magazine regarding a 91 year old bodybuilder Charles Eugster. That’s right 91 years old and he performed an incredible 57 dips, 61 chin ups, 50 push ups and 48 sit ups, each in less than 45 seconds. These statistics are absolutely extraordinary for anyone, regardless of age, let alone a 91 year old that only took up bodybuilding when he was 85 years old!
Obviously Charles is one of a kind, but this does prove the fact that it’s never too late to get started and the fact that you can improve your strength through resistance training by 200% in untrained persons over the age of 60, qualifies this.
We need to start with general coordination movements whilst focussing on technique and postural awareness and the SAID principle (Specific Adaptation to Imposed Demand). This means that if you want more strength and the many benefits that come from strength training including;
Increased motor unit functioning
Decrease the likelihood of injury
Strengthen tendons and ligaments
Aid in joint nutrition
Turn your body into a fat building machine
Improve mood and wellbeing
Decrease muscle atrophy
then you need to lift a weight thats about 70% of your maximum single lift and if you want endurance then you need to lift more than 12 reps.
For advanced trainers then other variables such as speed, power, time, tempo and rest periods need to be considred (amongst others) but in general terms, a strength program should be slow and controlled through each repetition and the athlete should reach potential. Allow a 60 second rest and repeat. More importantly ensure that you are doing the right exercisers, as some people do not have the musculoskeletal make up to bench press, run, squat etc and doing a standard program found online or in the gym, from the guy your mates with, is very 1980’s, so get the right help and function better.
Stay lean and tight like a tiger!
Hey guys
Staying lean is not as tough as getting lean! When you have made the lifestyle changes to improve your body image then your are well on your way to improved movement, function and body image. Here’s ten ways to keep it that way.
Look at activity as exercise- Next time you shovel in the garden try doing 10 reps on one side and 10 on the other until you tire. Perform as many sets as you can. Or when you are hanging the washing out, try putting the basket at the other side of the line and squat each time to retrieve the clothing. park further aaway from a restaurant and the list goes on! Find a way to amke it happen!
Motivate others- It’s easy to get active with your friends and try planning social events around exercise. A catch up over a walk instead of coffee.
Make movement part of your life. Get outdoors and move with the kids, the dog or your mate around the basketball court.
Incidental exercise- If you watch 10 hours of TV a week then try stretching or stepping for say 10 minutes and burn 50 calories. 10 x 50 = 500 per week, that’s 3 kilograms per year!
Be involved- Whether it’s with your kids life, friends life, families life or your pets life. Get active with those who are active around you and just stop making excuses. There is no excuse for not being involved with those around you. You are a human after-all?
Time management- If you have 5 minutes then use it. Exercise and staying lean does not have to be a minimum of 20 minutes. Did our lean ancestry make a conscious effort to exercise for 20 minutes? No, but they would work hard to chase an animal for 5, etc.
Choose the right workout- Resistance training is a must and helps us keep the fat off. Do you want to be a fat burning machine? Then incorporate this weekly.
Variety- If you like dancing then dance, if you like walking then walk. Do what you like most and add resistance weekly.
Exercise portion control and not total control- To maintain being lean there are no good and bad foods and this is a poor way of looking at food and life. Think of food as an item you can have and just control it within reason. Otherwise you punish yourself with guilt and negativity when you enjoy a luxury and no-one is perfect.
Just do it- When your on holidays, on the dance floor, doing a session, playing with your kids. Give 100% and Just do it!
Go get’em Guys!
Often I hear we don’t have enough time for exercise and more often than not, it’s due to anything but exercise. So often, what we say and do, is different to what we want and our aspirations. We then wake up realizing we are living a life we don’t want and guess what? It’s apparently everyone else fault. Now here at viva we constantly have events, group programs, educational workshops and seminars and of course social events, to keep you in our local community. Besides all that, we also help you feel great about yourself after a powerful 1-1 session or dynamic group fitness visit. So what could possibly stop you from getting here knowing, that there is a direct correlation between how you feel and how you work? play? live? Be a friend or a partner?
My aim is to get you thinking and be aware of your friends who don’t share your passion and enthusiasm for self improvement and therefore be aware of these time thieves around you.
lack of motivation
mistakes- Your own
failure to listen
mistakes of others
indecision
poor planning
lack of self- Discipline
unclear goals and direction
procrastination
conflicting priorities
unwillingness to say no
cluttered environment
meetings and interruptions
unreal time estimates
junk email
negative attitudes
So get cracking and bring your zest for life notch up a bar or so, it feels good!
Most of us are aware that exercise makes us happier! Of course there is the odd occasion when you struggle through a workout and reasons for this could include;
you have or are been/ becoming ill
poor mood and stressed
poor lifestyle habits in the lead up to exercise
Injury
poor mindset or negative self talk
All this aside more often than not, exercise helps improve your mood because;
Natural chemical high- When we exercise we release a chemical that is found in the brain called endorphins and these endorphins result in a natural high, and helps burn off excess adrenaline, which contributes to a stressed feeing. Therefore the endorphins combat stress. Serotonin levels also are altered through exercise and this results in improved mood and a sense of wellbeing. Serotonin also contributes to functions such as libido, appetite and sleep.
Distractions from worries and stress- Exercise provides a great outlet where you have designated time to get away from the bottlenecks of day to day and can provide you with your own short term oasis.
Protects against anger- It has been proven that a single burst of exercise has a protective effect against the build up of anger. Therefore before going into a situation where you fear you may be vulnerable to ill feeling’s , a state of depression or anger, then exercise before this.
Social outlet- Whether exercising with a friend, family member, team, colleague or PUSH_ Trainer, exercise can promote healthy relationships and remind us all that people can be great for support, inspiration and happiness.
Build confidence and self esteem- Perhaps the most important reason to exercise in today’s hectic and competitive world, is that exercise leads to feeling fitter and stronger and is a great confidence booster. We often see people move from a state where they worry about their body image or age to someone who celebrates their new achievements, for instance, body, strength or outlook. Exercisers tend to be resilient and look at their body being capable and not flawed.
Sense of achievement- Fitness is a great avenue to set targets and achieve goals. This can have a domino affect by relating the challenges to other areas of our life and I often here our members say, ‘If it wasn’t for these sessions, I would never have done this…”. As a Coach and PUSH_ Trainer this can give a very rewarding ‘sense of achievement’.
There are so many reasons to exercise that go beyond body shape and health paradigms. The flow on affect from the reasons I listed above are abundant. Feeling great is much better than just feeling ok, so next time you are feeling average, ask yourself have you given your endorphins a kick today?
