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The January Slog

January, often dry (no alcohol), often a slog (that new resolution to get fit/slim) and often deflating (as that fad diet and unsuitable training plan ends in failure!).

It doesn’t have to be that way!

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There is a common myth that maintaining fitness and our physique as we move past 40 is a mere pipedream and much of the press endorses this theory. Thankfully this is NOT true. Your fitness and your physique (Your Results) are reliant on just 2 vital components and they are of course the same 2 components that I have been reinforcing to you for the last 5 years, “Your Results=Your diet and Your exercise!”

Lets analyse that as if it were and equation: “Your Results=Your diet and Your exercise.”

It makes perfect sense doesn’t it? Your Results throughout January will equal the match between Your Diet & Your Exercise!

Now I have dealt with many of you over the years and the most important element in that equation is the word “Your.”

As were all aware, there are millions of diets, dieticians, nutritional advisors, exercise experts, allergy testers etc etc out there trying to claim the formula for success but as I have said, success is only dependant upon 2 key elements and the key element in the equation is YOU!

You see my diet and my exercise works for me but sadly it doesn’t work for everyone and that is because my physical make up will be different to most of yours, (so you will require a differing amount of calories to me), just as your physical make up will be different to most people you know. You are almost as unique as your finger print with it comes to the equation, “Your Results=Your diet & Your exercise.” And there is the secret. You need a dietary plan that is unique to you, for example, foods that you like to eat, in the quantity that your body requires & at the times that your body requires it. Therefore the latest diet on offer in the press will work for a small minority of the people that choose to follow it. Just as your friends dietary success will not mean the same success for you. You will also need a training plan that will be tailored for you, for example with resistances that will provide a stimulus for you muscle, with exercises that are suitable for you and with a timetable and schedule to work in complete synergy with the food plan that you are following.

It does not matter whether you are trying to increase muscle or lose fat or both, the success of that equation will be totally dependant on Your diet & Your Exercise. Make sure that they both work for you, the calorific balance and value needs to be tailored to you and the timing of the meals needs to be strategically placed around your training schedule.

If you are finding that January is proving to be a hard slog and that you aren’t getting the results that you hoped or you’re on the verge of giving up or even worse have given up, then I’m here to help you with advice, diet plans, training plans and scheduling of your week. Remember, it isn’t rocket science, its a formula that depends on 2 aspects.

If you’re off track, get back on and if you need assistance, get in touch. Perhaps your diet plan needs a tweak or you need a boost with your workout or a sports massage? I am still holding gym & breakfast mornings for groups of 3-6 if you fancy signing up for Feb?

I am now running my PT and Nutritional business from home, I have all the equipment required to deliver appropriately tailored workouts for people focussing on Strength, Fat Loss, Mobility or Injury prevention/correction.  Resistance up to 150kg, Kettlebells, Bands, Ropes, Bike, Balls, Balance aids etc etc. I am also working towards my T.P.I Level 2 for all you golfers out there.

Happy New Year

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MW

Mark Robson Transforming


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This is the power of exercise and nutrition when you get it right!

In 3 weeks he has gone from 64kg to 70kg and he’s not putting on Fat, the results are plain to see.

He follows a strict dietary regimen loading his body with specific amounts of Protein, Carbs and Fat. He also has a supplement stack of Whey, BCAA & Glutamine. His training schedule is 3-5 hours weekly, up to 8 reps with a drop set on the last set.

Losing Fat is easier than gaining muscle in my opinion, you just need a few ingredients whatever your goal:

1. The correct nutritional intake

2. A good training plan

3. A dedicated mindset

4. A lot of heart

MW

10 Common Result Zapping Gym Fails

1. Having your mobile with you. Why? Because its a constant distraction. I see people in the gym for an hour and they spend half of their hour texting! Give your gym the hour it deserves, your text can wait, your fitness can’t!

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2. Not measuring rest periods. Why? Rest is overlooked, I have some clients who feel that they are wasting their money if they rest for a minute and their idea of a good workout is to be bludgeoned until they can take no more! Strength training can require an optimal recovery of 3 to 5 minutes, this is to full Phosphagen recovery between sets to allow maximum muscular force in each set. Cutting and Endurance trainers require less, between 30-60 seconds or a 1:1 ratio of work to rest. Circuit and interval training requires a rest period of 30-60 seconds dependent upon the work period, this can be as high as 6:1 Work:Rest. Don’t let your results go BANG!

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3. Not having a gym plan or a target. Why? Why have a gym membership if you don’t have a target? Why set aside valuable time to achieve nothing? Would you want as job without a salary?  Plan everything & Track everything!

4. Following the same routine. Why? Your body will acclimatize and slip back into it’s comfort zone. It’s called the dreaded plateau, the painful scenario of gum without results. Been there?

frustration

5. Thinking stomach isolating exercises will achieve that 6 pack. Why? If you can’t see your defined abs, they’re generally covered in too much skin fat, this will be better dispersed weighted circuits using larger muscles better equipped for burning fat and tailoring your diet for Fat Loss. Simple Circuit:

Press Ups. Squats. Burpee. Pull Downs. Crunches. 40 Seconds each.

6. Thinking that you can out exercise your diet. Why? Good luck if you think you can but you need to create calorie deficits each week to lose fat whilst eating enough wholesome foods to preserve lean muscle mass. Timings of Food groups such as Protein, Fat and Carbs as well as combinations can also play havoc with your results.

7. Thinking Cardio is best for Fat Loss. Why? Less taxing activity burns more fat in relative terms but not in absolute amounts. This is not an efficient way to zero in on your gut or your butt!

glutes

8. Thinking that 1 P.T session each week will keep you in check. Why? We’re Trainers, Not Magicians! We don’t get away with one session a week so why would it work for you! You need to supplement, get equipment at home and a program from your trainer!

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9. Thinking that 3 PT session’s each week is too expensive. Why? 1 session a week over a year is 52 sessions but you won’t get results off that. Condense your outlay, if 52 sessions is what you can afford annually do it in spurts, 4 a week for 4 weeks 3 times throughout the year and get some results, you’d still have 4 sessions left in the bank to take to assist you with your solo plans! Results Results results!

165Kg Jan 2014

165Kg Jan 2014[/caption]

Sept 2014 115Kg

Sept 2014 115Kg[/caption]

 

10.  Thinking it’s just not possible. Why? I have dealt with people who have lost 50kg, that’s a small person! I have 50 year olds who have never done chins who can now do over 10! I have mat many people who thought that they couldn’t do it but they could and some of them did!

MW

Fitness Tips

For those of you who are on Fat Loss Phases, if you haven’t seen enough progress in 2015 its

Nutrition Rules:

1.

Keep your kitchen junk free! Ditch all the go to comfort foods that you stock up on! Eliminate any paths to failure. Then failure won’t be an option. Then get back to your successful food plans and stick to them, balance is key, good quality Proteins, Healthy Fats & Fibrous Carbohydrates, in the right quantities at the right times!

2.

Supplement with a multi vitamin, Omega 3 Fish oil & Vitamin D3. Being deficient in any of these will detract from progress.

3.

Balance out 5 meals a day with your Carbs consumed before and after training.

4.

Protein sources should be taken with every meal. Never eat Carb only meals, they instantly raise blood sugar thus putting your body into storage mode. The amounts of Protein, Fat & Carbs that we consume is unique to all of us so don’t just follow your friends diet. Cruciferous green veg is key as well, it helps the body to absorb the Protein so load up with this at meal time.

5.

Ditch all processed Carbs! Simple, replace them with Fruit, Veg and Pulses.

6.

Don’t eliminate Fat, this is the main path to failure. Your body will NOT burn Fat if you don’t eat healthy Fats!

7.

Hydrate well, with plenty of water, Green or Herb Tea. Moderate Coffee. Dehydration limits performance and decreases results. It causes fatigue and raises Cortisol, the killer stress hormone. Check your urine, a hydrated body should run clear.

8.

Supplement with workout shakes, these are a great way to replace meals, a Protein & Fruit laden shake is a perfect Protein & Carb combination after training.

9.

Stick to your plan for at least 4 weeks, Fat doesn’t just vanish but with a bit of effort and commitment Fat Loss is Easy!

Good Luck!

For those of you who are looking to improve your game, your strength phases should be fading out and its time to see if your body is up to swinging the club. It’s all well and good going to the gym but if you’re going for sporting improvement, it’s vital that you are following a program that will benefit performance. The best way to achieve this is to undergo a physical screening first. The images of the subject swing below are taken prior to and after an 8 week Golf course. You can see for yourself the difference in plane lines on the body at the top of the backswing. Often the problem can be Physical and NOT Technical.

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If you’re finding time hard to come by and getting to the gym is becoming impossible it may be time to use home workouts. These are as simple as body weight routines or more advanced by incorporating Powerbands. There are a series of Power band workouts available on Youtube, just search MWPT Powerbands. The weighted Squat is shown below. These are also a great way of introducing juniors to Resistance training and mastering some Olympic lifts with less chance of injury.

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Good Luck. MW

Just Roll with it…

Foam rollers are a great way of providing a self massage or pre-exercise warm up without having to shell out on masseuse fees.

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However many of you seem content with having to drive to the masseuse, physio or chiropractor (15-30 minutes), undergo 15-60 minutes of treatment and then shell out anywhere between £50-£120 before driving home! Yet you can’t find time for 20-30 minutes a day on your roller! This simple piece of kit will save you a small fortune every year and a lot of time, keeping your body in check to do the things that you really want to do!

Use your roller regularly to stay injury free and feel supple after your training sessions. Introduce your children to the roller, prolong their fitness and keep them on the sports field.

And if you don’t have one, order one from me today!

Make foam rolling your new year’s resolution.

GET STARTED TODAY, ITS THE RIGHT TIME OF YEAR FOR EVERYONE!

January brings with it a feast of resolutions across the fitness spectrum and it’s definitely the right time for many of the people that I work with to get into a regime. 6 weeks until half term and 10 weeks until Spring.

FAT LOSS

Most people generally go on a diet following the indulgences of Christmas as they aim to shed a few pounds and as I reflect back to this time last year when I began working with Brad Young who was weighing in at 165kg it was vitally important that I set him realistic targets to hit. If I’d have said to him, “Brad I need to to lose 50kg this year!” I think he’d have given up but instead I set him reachable targets. The tough part with Brad was to keep him consistently losing fat and the skill was to manipulate his hormone system to prevent the dreaded diet plateau. Sure he had a few weeks with no losses but he brought the “will to continue” to the table and he remained “Driven” towards his target. If you’re trying to lose a stone or two this year, your goal may seem a way off now but with the right structure to your diet along with a training plan that is in complete synergy with your diet, if you show a little resilience,  you will find, as Brad proved, anything is possible!

                Here I am with Brad following his last gym session before he migrated back to Canada a mere 50kg lighter,                  Not bad for a years work!

BRAD

It is important here to focus on what your goal is and then plot the best route to get there! Don’t blunder through 8 weeks of hoping that you hit your target, make sure that you get there, It IS possible. Make it happen!

GOLF

For all the golfers that I work with, now is the time to work in a strength phase without sacrificing flexibility or mobility. As most people lay off the course while the weather is poor it provides you with the perfect opportunity to access the gym to increase strength and power. In all my years working with golfers I still haven’t met anyone who wants to hit it 30 yards shorter!

Rory

Here we see Rory McIlroy performing The Overhead Squat mid round. This exercise is one of The Titleist Performance Institute Physical Screen tests and it is commonly renowned as one of the exercises that depicts Athleticism. Before any golfer undertakes a new exercise regimen, they should first undergo a screening to highlight the relevant area’s for improvement.

TENNIS

One of the most annoying injuries for Tennis players has to be Tennis Elbow, the most cost efficient and first go to solution for this injury is now renowned as Voodoo Floss Bands. The Floss Band is an essential performance tool and should be a staple in the gym bag of every athlete looking to improve range, restore joint mechanics, or unglue matted down or previously injured tissue. Compression tack and flossing (Voodoo Flossing) works on many levels; including re-perfusing tissues that have become stiff or gone cold after injury and by compressing swelling out of tissues and joints. Because the Floss band can be used while actually performing the movement the athlete is trying to change, its effect on sliding surface and restoration and tissue mobilization is unmatched. Floss bands are available through me online or at the gym at £11.50. A fraction of the cost of a trip to your Physio.

Good Luck to ALL of you in your 2015 Fitness quests! Remember if you set yourself a target that you really want, nothing will stop you from achieving it!

MW

MW PT Voodoo Floss Bands: Order Now!

Floss Bands

The Floss Band is an essential performance tool and should be present in the gym bag of every athlete looking to improve range, restore joint mechanics, or unglue matted down or previously injured tissue.  Compression tack and flossing (Voodoo Flossing) works on many levels; Including re-perfusing tissues that have become stiff or gone cold after injury and by compressing swelling out of tissues and joints. Having a pair allows you to hit a joint above and below at the same time to really get stuck in. Because the Floss band can be used while actually performing the movement the athlete is trying to change, its effect on sliding surface and restoration and tissue mobilization is unmatched.  Floss bands come in single or double packs.

voodoo floss band

Order today for increased mobility and performance or for Christmas gifts.

Great for Runners, Golfers, Tennis players, Gym goers and mobility deficient people!

Excellent for Rehab to any joint or damaged tissue, simply wrap the bands around your problem area as you would a bandage for instant improvements.

Specifications:

  • Length: 7 feet Black with MW DRiVEN Logo
  • Width: 2″
  • Material: Natural Latex Rubber
  • Max Stretch: 150% of length
  • Double Pack

5 Tips for revealing your inner 6 pack

We are all capable of a stomach like this!

We are all capable of a stomach like this IF we really want it!

Day to day for the last 15 years I have been dealing with people who want to flaunt a toned 6 pack stomach and today I’m going to give you 5 corrections to the common mistakes that I have been faced with over the years.

    If you really want to lose your stubborn midriff that you just can’t shift, then follow these steps over 4 weeks and you will be well on your way to the lean torso that you never felt possible.

Step 1: Eat a good quality Protein with every meal such as Fish, Meat, Eggs, or Whey.

Why? Protein contains Amino Acid, the building blocks of Muscle. Muscle is the Calorie burner in your body, therefore, the more muscle you have, the more Calories you burn. Eat your Protein source with green cruciferous vegetables and either a good Fat source such as Nuts or Avocado, or a healthy Carbohydrate such as Quinoa.

Step 2: Do total body metabolic resistance training circuits & DON’T fear Weight.

Sounds complicated but its simple. Get as many muscle groups working in the same set and use a weight that challenges you rather than one that resembles something that you dip into your tea! A good set is as follows:

Bar Squats, Press Ups, Lateral Lunges, Swiss Ball Mountain Climber, Pull Downs & a 300m Row.

Step 3: Replace Cardio with Intervals, they are PROVEN to be better for Fitness & Fat Loss as opposed to steady state Cardio.

Beginners must start at an appropriate level such as walking and appropriate intervals such as 1 minute on and 2 minutes off, if you find it too tough then you increase the rest period to start with. Athletes may use full on maximum capacity bursts of 6-10 seconds with the appropriate rest period.

Step 4: Sleep, get your rest and relaxation!

A lack of sleep can increase stress hormone Cortisol, this in turn makes it harder to sleep. You can help sleep issues by not eating late at night.

Step 5: Eat Carbs, Good Carbs BUT at the optimum time.

Breakfast NEED NOT contain Carbs but it should contain Protein. You do not need to eat heavy Carb meals in the evenings. Use all Carbs between mid morning & mid afternoon or Pre and Post workout where they will be used as energy and sucked up and used in recovery. Choose your Carbs from the healthier column such as Fruit, it does contain Fructose but don’t omit Fruit, it is full of Fibre as well as essential Vitamins and Minerals. Rice & Pasta can be replaced with Quinoa and wholesome vegetables.

 

 

Body Transformation

The power of Exercise and Nutrition when tailored correctly gives phenomenal and oftentimes, life changing results, particularly when coupled with the determination of an individual to succeed.

This is the transformation of Brad Young.

Brad 1

I discussed Brad’s goals with him in December 2013, 18 month’s prior to his impending wedding to Georgina next year. He seemed keen to lose fat but I asked him to go away and think it through. I needed to know if he really wanted to achieve it, as it would take much commitment on his part.

Weighing in at 165Kg Brad’s response was instant, “Lets do it!”

We started in January 2014, Brad was placed on a stringent eating plan, 5 meals a day for 5 days, a balance of Protein, Carbohydrate and Fat, 1 Hormonal reset day where he could eat as he wished in moderation and 1 complete Fast day.

He matched that with his training plan which totalled 3 hours a week. 3×45 minute Metabolic Resistance Days and 2×25 High Intensity Interval workouts.

This is what happened:

165Kg Jan 2014

165Kg Jan 2014[/caption]

 

July 2014 127.8Kg

July 2014 127.8Kg[/caption]

 The discipline in the diet was provided by Brad himself, the person who is on the transformation has to make it happen, if you want to find them, there are millions of excuses why not to stick to the plan.

The team of trainers who provided the training all work at Roehampton Club, Emily, Sarah, Jerome, Andy, Roy and myself. I can guarantee that Brad found his sessions challenging but he also enjoyed the diversity that was provided.

Brad gym

He is still going strong and I have set him a final target of 115Kg prior to his wedding.

During his transformation Brad has so far reduced his body fat level from 35% to 22%, he has higher energy levels and massively increased mobility.

Well Done Brad!

Gaining serious results from your training and hitting your targets:

If you’re trying to lose weight, or as I prefer to see people lose, Fat, then it
is apparent that you need to create calorie deficits each week.

It sounds easy, eat less and you lose weight? Sure you do but most people that I
deal with who try this route end up destroying their metabolism further by
losing muscle mass rather than fat and ending up with a body that doesn’t sit too well on the beach. As you know the diet needs to be
specifically tailored to the training plan to maximise losses.

On the other hand, some people like to attempt to hit their goals via the
training route, I would always endorse this as exercise is key to toning muscles
and achieving the beach body look.
The main drawback for people going this way is that, in plain old straight
shooting from the hip talk, you will never out exercise a bad diet, fact!
Also, sadly, people just don’t do enough, I train many of you who train once a
week with me, this is simply not enough to overhaul what you eat throughout the
week and acquire you the results that you crave, you need to add in your own
back up training programme.

On an investment basis over the year, lets say the average once a week trainer
is spending between £1200-£1500 a year on fitness that keeps them ticking over
without guaranteeing any worthwhile results. This is due to a lack of volume and
can easily be improved upon by condensing the investment into a shorter period.

How I work with transformation clients is as follows:
Aside working on their diet, balancing out Carbs, Proteins and Fats, I then set
a schedule of 3 hours of training sessions each week for between 4-12 weeks
dependant upon their target. Sure, in the short term it seems like a big
commitment compared to what their monthly schedule would usually be but 3 hours
a week is hardly exhaustive and of course initially, the investment is higher.
However at the end of the training period, when they are 10-20kg lighter or have
increased their muscle tone and definition, their effort will have at least been
worthwhile, and they will have received more bang for their buck as I like to say.

Since Christmas, Alex (10kg) and Brad (25kg) have lost an astounding 35kg between them!

This was Brad… 163kg!

This is Brad now, 138kg with a final target of 120-125kg!

That’s aggressive Fat Loss!

So, if you’re taking one PT session each week, without backing the session up,
in all honesty, results will be hard to come by over the course of 12 months and
at a cost of £1200-£1500 it’s a large outlay for no results.
So for serious results, condense that same outlay into a shorter timeframe such
as 3 months and give yourself a great chance of hitting your targets and making
your outlay worthwhile.

Kick Fats Fat Ass!

Special congratulations to one of my most dedicated and hard working girls, Fiona Hockless won the Roehampton Club Spring Meet and has now cut 7 shots from her handicap!

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