Ok, so whats new with training?
I’m loving my Heavy Rope training at the moment. The versatility of rope work is phenomenal and therefore should (in my opinion) be incorporated into any program. Its dynamic nature allows for speed, explosive power and endurance elements to be honed.
Couple the Rope-training with a set of olympic rings and you’ve got yourself a stellar workout. A set of rings are inexpensive and can be assembled on a tree in your local park. Great for strength, joint stability & core-conditioning.

Fitness is a continuum; time away from training will see a decline in strength and aerobic capability. Depending of your training-age and chronological age the rate of this decline will differ. Whether we like it or not our VO2 max (maximum oxygen uptake) declines steadily with age after our mid twenties. The average rate of decline is generally accepted to be about 1% per year or 10% per decade after the age of 25. Training will slow this decline but unfortunately it won’t reverse it. Master athletes have shown to have a much lower decline rate due to their adherence to training (5-6% per decade).

View this up-coming period as an opportune time to train at diffrent times in the day, locations and with other people.

With the serious message over with, I’d like to wish all my readers a Happy Christmas and New year. Thanks to all my clients and I’m looking forward to training the rest of the year and 2012!!

I won’t tell you what to eat and when to eat it but what I will impart that to think like a caveman and you cant go too far wrong.

We as creatures have evolved massively in our societies, technology and cultures but as far as anatomy and physiology we have remained relatively unchanged for 10,000′s of years. The paleo or caveman diet resembles the type of diet that our ancestors would have had.
So what food did cavemen have at their disposal?
Eat only lean meat: red, white and fish, include nuts (but over do these, up to 60g is sufficient as they are energy dense food), seeds, veggies and fruit.
My advice would be to not overcook your food; raw or partially cooked food is at its most nutritious.
Avoid foods which are a product of our modern day. Our fast, disposable lifestyle has given rise to mass-produced, sugary foods for our convenience. Refined foods are to eliminated as they are the cause for many modern day diseases. The best recipe for adherence to the caveman diet is preparation. Ensure your cupboard and fridge has all the things it needs to have to reduce to risk of eating poor food choices.
Think like a caveman and eat like one!

“Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise”.

The protocol is 20 secs of ALL OUT exercise followed by 10 sec recovery and repeated for 4 minutes (8 bouts).It has shown to disrupt your homeostaisis significantly to evoke adaptations to improve one’s fitness.
So it goes to show that much can be achieved in little time. For those of us who are time-poor then its a perfect routine to follow. The mode of exercise can be self governed and specific to you. It can be squats, push-ups, sprints or split lunges just as long as as maximum effort is used during the 20 secs.
Clearly the intense nature of this style of training requires that one has followed sequential development to ensure one can tolerate such intense bouts.

Next time you’re in your workout gear give it a go!

Practically all animals make Vitamin C in their bodies with the exception of guinea pigs, fruit bats and primates including MAN. Most animal produce the equivalent of 3,000-16,000mg per day a little different from our 60mg RDA. Most Vit C producing animals are immune to cancers and viral diseases. It has been suggested that we used to produce our own Vit C but lost the ability over time as we indulged in a fruit-rich diet. But now we have a major dilemma? ….We no longer consume enough Vit C through our diet and so leave ourselves vunerable to diseases and cancers.
So what’s the answer?
The answer: EAT, eat and eat more fresh fruit and veggies. Vit C rich foods:
Papaya, broccoli, bell peppers, strawberries, oranges, brussel, melon.
Enjoy!

Looking forward to training this week with everyone!