Must we leave gas in the engine?

January 18, 2016
It has become a common practice among us mere mortals to always leave everything on the gym floor (or more gross - somewhere in a dustbin or a corner somewhere) yeah, you hear me, I am calling you out.
The above mentioned mere mortals feel like if they do not kill themselves on a daily basis, they do not get a descent workout and thus, will not reach their fitness goals. This is a trend set by a lot of fitness websites out there and no, I am not hinting towards a certain bands of fitness people out there, I am just saying. So the question begs. Do we have to kill ourselves daily to get to where we want to be at the end of our fitness journey?

.........Pregnant pause here while everybody hold their breaths in anticipation for the answer.  Nope, you don't have to. That is the short answer to a rather complicated explanation that I will not bore you with, too much, today. You will probably kill your gains if you kill yourself on a daily basis, so the long and short of it is to just back off some days, do some heavy lifting with long - ish, rest periods between your working sets. Leave a lot of gas in the tank, go home and eat some healthy food. Rest and repeat. 

Now that is hard. Believe me. We have created a culture of "LET US DIE IN THE GYM EVERY DAY." and to get rid of that is not easy. It is an addiction and you have to scale it down slowly. Now I am not totally against the odd, let us die today workout every now and again. I usually like them on a Saturday because then I am not usually bound by time (and still that workout only takes me about 45 minutes, before I crawl out of the gym, totally exhausted) 

So, back to the problem, if you kill yourself on an average of 4 to 5 times per week, let us start with substituting one killer workout a week with a workout of say, deadlifts. Do a nice little mobility warm up. Do a couple of barbell compound sets.
What's that you ask?

Choose 5 exercises you can do without putting down the bar. Load the bar with the weight you can do, say 5 reps, for your weakest exercise, load up and move through your 5 chosen exercises without putting the bar down. For an example, here are 5 exercises I use a lot.

  • RDL
  • Bent over row
  • Hang power cleans
  • Overhead press
  • Front squats
Rest as needed and repeat as needed, usually about 3 - 5 sets. 

All warmed up, set up your trusted barbell for 5 sets of deadlifts, do between 5 and 8 reps per set. Adjust your weight as needed. If you feel strong, up your weight, if you feel tired, back off with the weight and/or reps.
This is your workout so use your recipe. Make sure you write down reps and sets for a future workout measure.

Guess what? Workout done.

Now feel free to go kill yourself for the rest of the week and come back next week and give such a workout a try again. Maybe a different barbell move or something you would like to get better at, like a barbell clean maybe. 

I am just making suggestions here, but if you want to get better at something you cannot just carrying on killing yourself on a daily basis, trying to beat a previous time and just doing sloppy push ups and injuring yourself. So get to the gym on some days and just practice your movements to get better at them, you don't even have to sweat, although, you probably will.

This might just put the fun back into your training again as well. Just give it a bash.

Happy training.


Brownies and coffee for breakfast on a Monday

January 11, 2016
So......I haven't done this in a while, you know, write something fitness related so that the people can enjoy (or not) the rantings of someone who thinks she knows something about fitness.

Anyway, back to Monday and brownies for breakfast. Low and behold, fitness professionals do have a soft spot for all things bad, oh, I have said it, there is bad food out there. It's my hubby's birthday today, he is getting on a plane for a week long business trip in a couple of hours and we are celebrating...
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I'm sick, now what?

June 2, 2014

We are all a little bit like a junky.  Fitness is an addiction, just a very good one. So when the dreaded sniffles and coughs begin, we seriously want to just cry. Cry because of all the hard work that has to immediately stop because of a cough. Cry because we cannot raise the heart rate for a couple of days and feel like we might lose everything we worked for. Or, on the other hand, we just feel like screw the flu, I am training.

Big words and big decisions and because it is flu season, (an...

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Doing some heavy lifting for fat loss - oh yeah, I said it!

May 29, 2014

Now before you (especially us girls) run in random directions making funny noises and waving your hands because I said "heavy lifting", hear me out! For a long time women were told to use plastic covered, very bright, very little dumbbells with huge amounts of reps while jumping around "like we just don't care" (ok,  it got away from me a little...) Listen, I know it is tough, you walk into the gym, and that perfect little perky girl is doing something stupid like standing side crunches with ...

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Skills practice is work

May 6, 2014

We have entered the fitness era where lines are blurred when it comes to training. We live in the hype moment of metabolic conditioning and high intensity training and we feel like we need to push the body all the time. I have done a lot of reading lately and although I don't train a lot of elite athletes, the theory makes sense, to be the best at what we do, we need to NOT burn ourselves out with the secondaries to try and perform. Makes sense for top athletes. If your sport is not deadlifti...

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When the body talks, listen!

April 25, 2014

I really have mixed feelings today and these mixed feelings made me think a little. You see, I went to gym and my workout was supposed to be deadlifts. Nice heavy ones for 5 reps and a couple of sets. Easy on paper, well yeah. Warm up went ok. Did kettlebell swings for 10 minutes with 35 seconds of work and 25 seconds of rest. In my 5th set my grip started going. What? I am 5 minutes into my warm up and my grip is already slipping. Starting to get annoyed with myself but getting on with my wa...

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How to use our workouts

February 12, 2014
If you have been reading my blog for a while, you might have noticed that I refer to my website sometimes ( I post a workout on the "workouts" section 5 times a week. Totally no cost involved, basically it is my gift to you to help you to get into the best shape of your life. Now I have learnt through experience, that a lot of people do not add value to something they do not pay a lot of money for and that the perception is that if it is for free it can't be good....
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What to ditch when you want a flat belly

January 21, 2014

When you look at January, almost over and done with.If you look at the calendar, almost 3 weeks have passed since the new year and maybe you made buckets full of gains (or losses) but, maybe nothing happened. So I thought I'll give you some tips on the stuff that we eat and drink that we think is ok but will really hamper your efforts in getting that belly to go down a bit.

ImageLet's not just always focus on the no no and give you some ideas on replacing them with healthier options. so first up is...

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Bad mood, good workout (workout included)

January 20, 2014
So it is another week. We are looking at almost the end of January. Jip, this year is speeding along at a rapid pace, the question is, are you keeping up? A lot of people are already up to their ears in work and family commitments and that promise they made to themselves on New Year’s eve is long a past whisper. 

Life is hectic, all the time, it feels overwhelming in the first month or so during a new year due to basically just getting back from being very laid back and not at work, so it is...

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New year new things, or same old same old?

January 8, 2014

Right, it is 2014! We are all jiggly with excitement for new beginnings and new things to come. A lucky packet of what to expect of this new year, a new book if you may with 365 (some less now) pages to fill with brand new life experiences. It is all there for the taking, it is all your choice, just make it happen.

Yeah, that really sounds cool and easy hey! Let us put everything else to the side for a minute or two and just look at what is important for this site, your health and fitness. Now...

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