NDM Sports & Personal Training brings you “Man-night Mondays!”

Gym too busy? Waiting for your weights or space? Bored of training alone or hitting a plateau?
These are big downers you don’t need!
You need to enjoy being strong and fit in the great company of others! You need to do this through embracing better training.

Come and reap the gains of training with a sociable group of likeminded chaps.

I’ll push you as much as you like, help ensure you progress, or just set or guide the training and let you just crack on.

Lap up the camaraderie, embrace the regular challenges, feel and see your gains.

Often the hardest looking chaps on the outside are the softest (in a good way!) on the inside. Often the most highly trained and skilled men are the humblest.
The Gentleman at training need not worry about offending others with shouting and grunting – it is encouraged! Research actually shows this helps your strength gains.
Testosterone – yes. Politeness – yes, and not because it’s a public facility, but because emanating goodwill, respect, helpfulness, cheerfulness, it’s understood that this all makes us feel better ourselves – not only the person we’re interacting with.

All levels, all ages, everyone is welcome.

At BGS Sports Centre I have stacks of heavy kettlebells for you to chalk up and enjoy, and the cap for the session is 8 men maximum, leaving you a ton of extra space.

I have 24kg x 3, 20kg x 3, 18kg x 1, 16kg x 3, 14 kg x 1, 12kg x 4

Train with a kettlebell, the ultimate in all-round whole-body strength & conditioning training, with one-tool. To get the most benefit it has to be done right! Technique is paramount.

Improve:
Mood, sleep, energy levels, promoting better eating habits, and much more
For more mental and physical health benefits of resistance training:
https://ndmcoaching.co.uk/2018/10/16/physical-mental-health-benefits-resistance-training/

Further info:

Kettlebell training is different than other forms of weight training because many parts of the body are exercised simultaneously elevating the heart rate for effective cardiovascular training. Kettlebells can be used in ballistic swinging movements utilizing the whole body along with momentum or used in more traditional press and squat exercises. The displacement of the weight from the hand requires the stabilizing muscles engage more with each movement and therefore requiring more muscle firing at once. Kettlebell exercises are whole-body exercises requiring full body integration and core stabilization.

The 6-week training programmes ensure that you develop multiple strength and fitness qualities. Alongside increasing your technical skills, you are progressively overloaded in demand.

A fantastic facet of Kettlebell training is the vast amount of general transfer and gain to other aspects of daily activity and life, as well as a highly engaging training mechanism itself.

NDM’s sessions have had great reviews and results for a wide range of people, of varying initially strength and fitness levels, varying activity and sporting levels from high as well as low.

If you have never been instructed with kettlebells before or done very little weight training before consider booking a 1:1 directly with Nick at NDM in advance of your first group session.

You may also find a 1:1 highly beneficial ahead of joining in this group training.

A Waiver & medical info form is to be completed online via email invitation link before attending.

Now hit the auto-scroll to top , then hit View Schedule or Book Package headers, top right.

snowboard jump


Autumn Judging

What a fantastic week judging at the BWA Tiree Wave Classic, Round 2 of 4 for the British Wavesailing Title 2016. The weather provided and the sailors ripped. We successfully held double elimination for Pros, youth and junior fleets, 5 rounds for Ladies, and triple eliminations for amateurs and masters fleets!
http://tireewaveclassic.co.uk/

tiree 16

I was also lucky enough to get on the water around competition, thanks fellas!

Check out the daily videos made by Red Handed TV
http://www.redhandedtv.co.uk/

BWA Round 3 Cornwall was tricky enough for competitors with the roll-over postponement, Hats off to all who committed to the competition weekend with such tricky conditions. https://www.facebook.com/cornwallwaveclassic/?hc_ref=NEWSFEED

BWA Round 4 Avon was such a success, perhaps beyond everyone’s highest hopes and expectations. A lot of fun was had during this high pressure/light E’ly weekend… Congrats to all 2016 winners and a thank you to all competitors and event teams for such good vibes.
http://britishwavesailingassociation.com/

Measuring improvement!

In the fitness industry I see so many randomly designed workouts put out there, but very little programming with progressive overload!
Likely because the former is easy, and the latter is harder and skilled…
You know which one gives you actual benefits…

What’s the point unless you know you’re getting fitter/stronger etc?
Ok sure, body composition alone is a big motivator for many but it’s all a lot more fun when that’s the secondary gain not the primary aim…

Also knowing when we’re training to maintain, and not lose strength/fitness we’ve gained previously.

Whatever activities or sport you do, putting in at least 1 quality strength and conditioning session/week is important to compliment them, for injury prevention, improved performance, or simply making day to day tasks easier, and all the other good stuff alongside Benefits of Resistance training like improved mood, rest, sleep.

You could do this where-ever you are.

I’ve been working with a professional windsurfer,
Amongst several movement and performance benchmarks , pulling movements are important, so training to increase strength, power and endurance qualities of these , measuring increased load or reps transfers to making the sport easier (simplistically speaking)
Bracing the trunk is key so great core strength and control is a must, as is testing the training that it’s having the desired effect!

A distance runner reported increased speed at events that he put down to feeling of robustness through the kettlebell work, (even from low loads) e.g. with split squats ensuring movement was powerful, speedy. (He hadn’t changed anything else in his running program)

One of my regulars at Kettlebell small group training at Kellaway avenue loves the upper body and trunk strength compliment to her Pole Dancing & instruction.

I’m working with a snowboarder, who is quite the gymnast, is already proficient in strength training, so Olympic lifting is exciting for him, which transfers to the jump and land nature and repeated precision efforts.

Personally, I went through  a tough time just fitting in or planning any training for myself over the winter into spring.
Something I did do though was make sure I maintained…
e.g. 10 minutes of hard kettlebell work before or after a class was enough, when done right.
20 minutes on the barbell keeping the movement and power aspects going on Olympic lifting,
4 bouts of power15 strokes on the rower over a 2km base paddle.

More recently I’ve managed to practice what I preach again! And have felt all the prior mentioned benefits..

My kettlebell bunch have inspired me with this! – I’ve said it before – As they upped their strength, I felt I had to also!
We all did some Snatch ‘tests’ every so often, the buzz of improved scores is real! It’s been rewarding to see you guys and gals hit this…

I’m still steadily working towards 50 each side on 24kg in 5 minutes… 3 weeks ago I managed 37 each side, Last week 50 each side in 8 minutes.
6 months ago I seriously hadn’t thought I could make a single rep on the 24kg
The single arm press was key to the confidence here, after enough reps on 16kg
(My latest bouts on YouTube here!)

These are just a few examples, in each there are clear measurements that help see one’s development of fitness and strength qualities
These don’t have to be painful and horrible, they can be a ‘fun’ part of training,
they should be relevant to your needs and what you’re trying to achieve or develop
e.g.
20 seconds max power on the rower
20s max power on ski erg
500 m rower
1.5 mile run
Split squat max reps on say a 70% load
max pull ups
max press ups
30 minute Watt bike
heart rate recovery from a 70% 5 minute effort of something,
after 1 min, after 2 min

If you’re unsure if you’re making best use of your own training time, just drop me a line for a free consultation where I’ll find out about your needs and could likely help you understand if you’re maintaining, detraining, or improving!
A 1:1 session including some benchmark testing/training would reframe where you’re at and empower you with greater understanding of what you’d gain by training with new specifics in mind, bespoke to you, for the next month or two.

Have a great November with all that you do!

Nick


Jo, supine pulls

Rich, (runner) Sled Push. Circuits at BGS

Physical and mental health benefits of resistance training:

Here’s a quality list from the Australian Government’s Department of Health and Human Services, Victoria:

“Physical and mental health benefits that can be achieved through resistance training include:

improved muscle strength and tone – to protect your joints from injury

maintaining flexibility and balance, which can help you remain independent as you age

weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest

may help reduce or prevent cognitive decline in older people

greater stamina – as you grow stronger, you won’t get tired as easily

prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity

pain management

improved mobility and balance

improved posture

decreased risk of injury

increased bone density and strength and reduced risk of osteoporosis

improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood

improved sleep and avoidance of insomnia

increased self-esteem

enhanced performance of everyday tasks.”

[1]

 

Which facets of health do you think you could improve the most during the next month or two? by making a small change?
 This needs to be something which you can adhere to and engrain in a new routine. Get a friend or colleague to hold you accountable!
Please comment!

 

Training for adaptation

The various S&C sessions I run for the public are more than just increasing people’s strength and fitness; people help themselves with above as a by-product. Therefore, knowing I facilitate this is massively rewarding.

When it comes to resistance training, (use of weights, or in cases resistance bands can provide enough stimulus) find something of quality which you enjoy doing.
This must be something you’ll be up for sticking with, for at least a few months so that you can adequately progress, consequently making the adaptions which allow our bodies to then reap these health benefits.
Moving well when developing your resistance training is fundamental, and quality coaching is a necessity.

Mental and Physical links

Last week saw World mental health day. Personally, when I really stop and think about it, pain management (physical and mental link with this), improved sleep, sense of wellbeing are likely at the top of my own list of ‘the why of weight training’. Healthy mind; healthy body (people normally say this the other way around), this cause-effect works both ways.

Which health benefits did you already know?
Which didn’t you know?
Please comment.

Reflections

My previous blog post featured Strength Matters’ ‘6 pillars of health’ podcast.
Do listen to this if you havent yet,
Why not have a go like I did of reflecting on how you are doing with them, out of 10.
Furthermore, getting these right as we go deeper into autumn can often feel harder to attain. Most exercise should leave you energised rather than past fatigue point.

What is interesting also is that no matter how high the level of the individual, getting the foundations right is key.

Mine:
Previous week         –       Following week

Breathing            5             7    I went back to 3 minutes’ focus first thing in the morning in the lounge
Locomotion        4             7    I’d been sitting or standing still too much, not enough walking!
Hydration           7             7    Not bad, always tricky around my work
Daily joint mobility 7         8    I just gave this an extra minute’s thought/day
Diet habits          8             8    (They’re not bad!)
Rest                     6             8    Resistance training properly meant prompted earlier nights & better sleep

I just picked the two easiest to improve on first, I certainly felt the benefits.
Let me know yours!

Bespoke Into training sessions

If you would like to try one of my group training sessions, I have spaces at my bespoke free intro sessions:

For testimonials, check out my promotional video here and my google reviews

Kettlebell training Wed 17 Oct  Mind Body Studio, Westbury Park
https://goteamup.com/p/1529673-ndm-sports-personal-train/e/15162020-kettlebell-training-free-tasters/

Circuits session Thur 18 Oct  BGS sports centre
https://goteamup.com/p/1529673-ndm-sports-personal-train/e/15042548-circuit-training-free-taster-session-for/

Small group personal training Tue 23 Oct BGS sports centre
https://goteamup.com/p/1529673-ndm-sports-personal-train/e/15042518-small-group-personal-training-taster-ses/

If you are considering personal training or small group personal training please also browse here:
https://ndmcoaching.co.uk/personal-training/

 

 

 

[1] https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

16/10/2018

https://strengthmatters.com/s1-ep-39-the-six-pillars-of-health-and-longevity/

These ‘6 pillars’ from Strength Matters are:

Breathing
Locomotion
Hydration
Daily joint mobility
Diet habits
Rest

I’ve interspersed a few of my own thoughts along with quotes from the podcast with timings.

There are so many gold-nugget tips throughout. Listen from 12 minutes in…

Our work and social culture (generally/often eg. in UK, America, West) means a lot of sitting which is a hazard – particularly for breathing and mobility,
making the 6 pillars something we might realise we are not consistently fulfilling well at all, despite them being so general and fundamental. It’s now necessary for us to actively work on these and offset against bad habits of not doing enough.

I’ve seen it in my clients, my athletes, and of myself time and time again;
When we tick these boxes more, not only do feel our best but then we can allow adaptations we want from training to happen.
Its kind of common sense, but then how much do we actually manage to apply it?

12’00
Mind blowing responses from Doctors on how addressing these would solve all basic /non-complex health problems.

In terms of adaption we seek from training, or change we want to see from exercise, eg. strength, aerobic work, calorie burn, “Nothing works unless you are making the changes you need in all the other hours in the week outside of exercise sessions”

 17’00 Breathing
“Almost all adults have dysfunctional breathing”
“All muscular-skeletal injuries exist in the presence of dysfunctional diaphragmatic breathing”

Seated work
22’40 “…decades of chair abuse!”

22’55 Daily Joint Mobility

27’13 Locomotion
(walking etc)
…“The best stress reliever… Stress leads to illness and injury”

32’ Diet
…“All bad food choices occur when there is a lack of preparation or emotion or impulse involved”

37’47 Hydration
…Most of us generally exist in a dehydrated state

40’51 Consider the 6 pillars in relation to “the ability to look after yourself”
…Prevention better than cure

46’33 Body Composition and the fitness industry

51’30 Workstation effects, tips and an interesting case study.

56’43 Mindset and neuroplasticity

1h00’45 ‘Bluezones’
…Patterns as to why people live so long; 9 factors in conclusion to this global study.

Hydration and training!

How best to stay hydrated, around exercise?

During:
Cold water or a flavoured salted beverage-
Children weighing 40kg should drink 150ml every 20 minutes during training.
Adolescents weighing 60kg should drink 250ml every 20 minutes during training.
Adults: During prolonged activity in hot weather should consume a sport drink containing 460-690mg sodium chloride per litre, 80-195mg potassium per litre,
and carbohydrate concentration 5-10%

After:
Adequate food and fluids for rehydration.
If dehydration is significant or the athlete has less than 12 hours before the next exercise bout a more aggressive approach is warranted and the athlete should consume approximately 1.5 litres of fluid with sufficient electrolytes (above) per kg bodyweight lost. 1. (Haff and Triplett, 2016)

Weigh yourself before and after if you can to see how much you sweated! An estimate though depending on what you do with your clothes!
Get this right today guys and ongoing to see you through this week – In sweat and in style!
…so important as we are not used to these rare heatwave weeks, and most of us struggle to stay hydrated around work and life even before we add in exercise or training.

Also and interestingly, training in the heat has some tested fitness benefits…
https://www.active.com/triathlon/articles/is-training-in-the-heat-good-for-you

  1. NSCA Essentials of Strength and Conditioning

Stretching

Try it at home before sleep, it promotes relaxation.
Stretching is always under debate and is continually researched but the many pros of static stretching include: increase of flexibility; and post session, the stimulation of regenerative and restorative processes; useful adaptations of the muscle fibres.
Con: a joint can feel less stable afterwards. (There can also be a reduction in maximal force produced but hey if we’re not about to compete in an elite competition at that minute then it’s not worth worrying about!)  Stretching can be great to release restricted areas and allow more fluid movement around a joint, and allow greater activation. Eg. stretching hip flexors can then allow glutes to be fired more, as they are then less hindered. There is no reason it cant be utilised before a session, but crucially, this should then be followed with some quality activation within a dynamic RAMP warm up. A RAMP warm up should always be used at the start of activity for injury prevention as well as maximising performance; stretching itself or myofascial release (think massage) doesn’t fire the system up ready to launch.

A big ‘pro’ of our classes- working in balance around the body, it should reset the tonicity* closer to an equilibrium. When this is achieved it can give you a feeling of not necessarily needing to stretch, particularly those who are flexible and some may need need more stability (included in what we do).
Stretching is useful individualised -listen to your body- certain areas for you may be more useful to stretch than others, ie. Areas that have been worked more! eg. if you’re not used to working quads as much, stretch them. If you’re not used to working hamstrings and glutes as much, stretch them.
If you’re aiming to increase your flexibility you may even want to stretch for a 20 minutes or half an hour! It can really be done any time.
Some research now shows stretching can help strength developments. When a muscle group is used a lot, lets take the quads for example, it is likely useful to stretch them.

Muscle ‘tone’ is about tension. We all have a pre-set amount of tension transmitted through our musculature. There is an optimal amount of tension that works well for the individual. If we’re overly tight, or lax, we may notice it.
Imagine a series of ropes holding up a ships’ mast, we don’t want them too tight or too loose, we want that amount of tension to ‘balance out’ around the system.

If we have an unbalanced increased tension somewhere – lots of typical areas if we’re sat too much- then aiming to increase flexibility in that area can be good.
If we have any laxity or are very flexible, it may likely be good to work on stability more and we may not need to stretch certain areas.
We need both mobility (think joints) and stability (think muscular control around the joints), as well as flexibility (think muscle lengths).
Sometimes a ‘tight muscle’ is compensating for another area, or feels weak and needs to be worked!
Often a tricky aspect is that when we stretch, the weakest or loosest -or area of least tonicity- gives first , and the tightest or stiffest muscle fibres we want to get to stretch last!

Also ‘Toning up’ doesn’t exist!
There is Strength – roughly: how much force can be produced by those fibres, a neuro-muscular process.
and: How many fibres make up a certain volume of muscle,
and then: body fat%
This composition outcome is often really what people mean or are looking for, not ‘tone’. Ie. less fat is what makes muscle more visible

Cooling down

A few benefits: Blood flow; removal of waste products, resupply of nutrients to muscles and other cells. It’s good to keep the blood pressure from dropping too quickly. The simple act of walking around for a few minutes can facilitate this. Avoid just staying collapsed in a heap, no matter how hard the session or event was! (Ask rowers and coaches!)
Making another comparison back to my rowing coaching work – There is research showing that walking post-race has the same ‘cool-down’ benefits of moving on the ergo or bike at a recovery heart rate (and with far more waste products and lactate to remove!)

RAMP warm up

Raise heart rate
Activate muscles
Mobilise joints
Potentiate

Next session have a think about which aspects of our warm up cover each part! The RAM elements don’t have to be in order, but the P is last, as we potentiate the training with movements more specific to what the training/activity/sport/race will involve.
It should be dynamic and work muscles and joints through their full lengths and ranges.
Activitation-getting muscle fibres to fire is as much a neurological process and stability work can be used here too.

I’ll do another post in more detail with some examples, about the RAMP warm up!