When I write my blog I am always searching for ideas and asking people what they would like to read about. Sadly I don't write crime novels or wizard fiction, which is what people helpfully retort with. However from time to time somebody gives me a good idea.

This week this blog is dedicated to those people looking for exercises to change their workouts and spice things up a little. This blog is for the "gym rats" out there.

My first offering to you is a simple way to mix up your back exercises. The back is often neglected (especially with men) for chest and arm domination. However with a strong back we can work longer, play harder and become fitter.

You'll need access to a Smith machine in your gym or bar at an outdoor gym. The bar should be approximately at waist height. Position yourself under the bar as seen in the photograph above. Beginners start with legs bent as shown, advanced should have legs straight. With the arms straight, pull your body up as far as possible, aiming to reach your chest to the bar. Lower slowly back to the start and repeat for 8-10 reps, 60-90s recovery, for 3 sets.

The second exercise is a split squat hold and twist. Lunge forwards, perform a split squat and hold with the knee just above the ground. Now slowly rotate side to side, keeping upright with the abs drawn in for 10 reps total. Push back up to a standing position and repeat on the other leg. Watch the video below for assistance.

If you would like a personal program including videos and photos just contact me through www.tomalfry.co.uk 


Happy training :)

Run down sloth

If I was a half pint empty kind of man then I'd say the last week has been pants. The use of "pants" in this instance to signify utterly rubbish, not a pair of undergarments.

HOWEVER, I am not that man. I am merely a sloth with no cognitive recognition of personality or language. So instead this week has been slower than normal.

I've been struck down with a bug, or as the man in me likes to call it, "a gastric bug". Which despite sounding really awful, actually just defines the location and is a less "mumsified" name.

So this is the reason for no post last week. I sat on my perch with many hours on my claws; watching films, sleeping, resting (not unusual for a sloth) and not eating. I could've written a blog, I could've worked "online", but I'm not the person to tap out negative drivel, which would've been the product of being ill.

Now, I'm back! A slightly lighter, hairy, tree loving animal and I'm ready. Sloth ready. There's 5 weeks to my marathon (with little Adamson) and now the training reaches it's peak (perhaps for her more than me), the diet begins and the planning really kicks up a gear.

My great moment of light has arrived from being ill and unable to work, when I was miserable and negative last week. Back then I couldn't operate like my usual self, I was a spent man. Once I accepted I was ill it took over me, but boy did my body need it. It was telling me that enough was enough, now it is time for change. From darkness comes light. This "light" is a refreshed motivation to succeed and an inspiration to do more positive work that is positive for me.

So it is with this refreshed approach that I opened up my finances and started to do all the nasty jobs I've put off for so long. Things that have niggled away at the back of my mind and stressed me. With every energy we must help ourselves (in a positive way) first if we are to give to others our time, energy and good spirit.

So please take a moment, think about what YOU want and go after that dream. Live for the now, don't waste the time you have, who know's how long you'll last.

Tom the sloth :-)


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I'm no exercise fascist

It's not a conventional start to a blog post I admit. But if you were shocked by the heading then I apologise. I shall no longer use "exercise" in a blog post.

Most people assume that I enjoy seeing people suffer in training sessions. (Whoever told you that is a liar and my legal team will be contacting them.) Well it's not true. Every personal trainer wants to create sessions that are challenging, that is after all one of the reasons people employ us. It's not our fault that clients don't pull out their finger and do the additional sessions needed. That is why they suffer.

If I said you won't get fit with personal training once or twice a week would you believe me? Well believe.

Many think that their one session a week will get them the body they crave. Perhaps because it is "personal training" it is believed that it can cure poor biomechanics, spot erase fat and create a body that Adonis would be jealous of. No sir it can't. Anyone that tells you it can is a big fat liar.

What it can do once a week is teach you correct exercise form, push you beyond what you thought possible (limitations in your head) and instil the desire to be regularly active.

Personal trainers should be able to motivate and push you to new levels, so that you take up the reins in between sessions. I don't want my clients to rely on me for training. I want them to be motivated to do it themselves. So that when I'm not there they'll progress without me.

A lot of the time this is a pipe dream for trainers. Our clients are usually a pleasure to work with, but most are inable to do it themselves. Whether its time, motivation, energy levels or laziness, they hold themselves back from getting stuck in.

So what's the point?

That's normally what my friends say about PT. The point is that if I do my job properly I can enrich my clients life through positive, challenging and fun sessions. There is also the possibility, however small that I may make a big enough impact for them to change and take the lead on their health and fitness.

Until that time I shall push my clients, make them "suffer" and enjoy it when they are fitter and healthier than before.

Happy training!

Tom :-)

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Location:LUN-DUN

Falling off the wagon

I've completed two weeks of the 4 hour diet and I have to admit defeat. Despite my initial success I hit rock bottom like a Spanish Armada gold ship last Wednesday. As I type this I am tucking into a "White" panini, with cheese AND..... a Latte!

So where did it all go wrong?

Well firstly I've surmised that I didn't eat ENOUGH. Yes you heard correctly I didn't eat enough. For those that know Tom the Sloth this is not an issue he is troubled by.

However the removal of any white carbs meant that I couldn't even have brown rice or quinoa with my meals to get my carbs in. I basically didn't follow the diet properly when it said eat lentils and beans with EVERY meal. The reason (one of them) being that they provide the energy along with vegetables to train. Due to them not being as calorie dense as White carbs though means you need to eat a lot more to get the same calorific benefit. Essentially I need to become an elephant.

Secondly (perhaps this should be firstly) I wasn't organised enough. I needed to follow my girlfriend Catherine's example by preparing meals to box up and carry with me. Fortunately for her she is organised enough to do this, unfortunately I am a Sloth.

What worked?

This "eating lifestyle" (as I call it) is truly useful for those needing to lose a lot of fat. For those already fit and healthy it can help to reduce that last bit of body fat and reduce your desire to snack.
By cutting out consumption of "White carbs" I found bloating and discomfort was reduced leading to greater muscular definition.

The early breakfast (within an hour of waking) helped stabilise blood sugar levels in the morning. I found this reduced my desire to snack on sugary/calorific foods at 4pm and prevented lethargy.

The regular 3-4 hour eating pattern, with protein at every meal meant I stayed full. By the time I got to dinner I didn't need to eat a large meal. This meant that I didn't take on a large amount of calories at the least active point of my day.

Another key thing was the amount of vegetables I ate. As I couldn't take on white carbs, I found myself eating a lot more vegetables and trying different kinds. This again helped keep me full up and assisted with digestion.

What didn't work?

If you are not committed to this way of eating and consume a LOT more than usual then you will fail. Diets are inherently bad for stickability (my word, copyrighted) they force us to avoid things we enjoy.

If you are as organised as me then you'll fail. You need to prepare food and take it with you or have access to some good restaurants/supermarkets.

Food choice is essential. You have to eat a lot more as the veggies and beans are less calorie dense than bread, pasta and rice. You can't live on chicken salad. Try it, you'll be dying after a day and end up eating a loaf of bread!

No fruit. For me it didn't matter, I just ate more vegetables. But for lots of people they get over their sweet cravings by having fruit. Don't be brainwashed by the government saying you need to eat loads of fruit. Yes we need the nutrients but you can get the good stuff from vegetables, minus the acidity and sugar. It's a matter of eating the right things for your body, so be open minded.

Is it all over?...

I am finishing this blog posting in week 3 of the diet. I am getting back on the wagon to give it a go again. So it's certainly not over.

You have to ask yourself whether you really want to change. If you do then sticking to this way of eating will work. Alongside a regular schedule of activity, you'll drop the fat. It's a healthier way to eat as you'll eat more wholefoods and less processed crap. Your energy will be kept constant and you'll feel "cut".

Send me your questions and I'll endeavour to help.

Stay healthy, stay strong.

Tom :-)





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New tricks!

This week has been an eye opening week for new things fitness.

I've learnt about Roller Derby and been introduced to The 4 Hour Body. So let me break it down for you.

Roller Derby (RD) - www.londonrollergirls.com - is a form of competitive team roller skating around a track. It consists of two teams of four defensive players and one point scorer called a "jammer". The game begins with the "pivots" (the lead skaters) and the "blockers" (defenders) skating in front in a tight formation called the pack.

The jammers race to pass through the pack once, at which time no points are scored – but a “lead jammer” position can be established. They continue to race around the track a second time and attempt to pass the pack again. The jammers score one point for each opponent they lap as long as they pass that player in bounds and without penalties.

The jammers may continue to race and score points for two minutes or until the lead jammer “calls off the jam” (by putting her hands on her hips). A jammer can score four points each time they make it through the pack within bounds and five points if they lap the other jammer! There are some key rules to prevent unnecessary injury and keep the game lively, but the team with the most points at the end of the game wins!

Ash at the chocolate gym has been doing RD for a few weeks now and was the person who told me about it. She's found it to be great exercise, immensely challenging and great fun! With four sessions a week she's not got a need for the gym!

Check it out here http://www.ukrda.org.uk

The 4 Hour Body is a book by Tim Ferris. He focussed on the question "for all things physical, what are the tiniest changes that produce the biggest results?" The resultant book has been based on years of research and experiments with real people.

I was told about it by my good mate Lukas Gondkovsky. He has been using the book and it's knowledge to help improve his diet and training. So far he has felt a positive effect in his energy for training and reduced cravings. But the real test will come over the next weeks as he gets his body fat results back. I'll keep you posted on his progress.

I have been on the diet for the last few days and have had a couple of great nights sleep as a result. My energy has been constant and I can eat as much as like, without "White carbs" to bloat me. I'll keep you updated on my progress with my measurements.

To find out more check out http://www.fourhourbody.com/

So get clicking and make a positive impact on your diet and health today.

Happy training,

Tom


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Still bloggin'

Hey guys. Just a quick update. I'm testing out the new blogging feature on my website at www.tomalfry.co.uk

So don't miss out as I'm testing with blog postings there. Last week's was late, but there'll be another coming this weekend, so let me know what you think.

A new members section is in development for August/September release. For a small monthly charge you'll be able to access a weekly workout and library of previous workouts, to keep you fit at home or on business trips.

Happy training!

Tom :-)

Barefoot on holiday

I have just returned from a week family holiday in France with 21 of my family. We were celebrating my parent's 30th wedding anniversary near to where they originally honeymooned in Brittany. For this great occasion my Dad rented a farmhouse for all of us and it worked out really well
(we didn't fight and nobody was injured!)

Of the 21 of us, 7 were children, 3 years of age or younger. It was a great opportunity to see my nieces (no nephews yet) and to spend time with my brother, sisters and their other halves.

What impressed me about this holiday was how much everyone was running. My sister Jules is back training after her second baby and clocked up the miles. My brother Rich was running most days after a hectic work
schedule recently. My brother-in-law (BIL) Si was getting stuck in after some success with treating his back issues. Leading in eagerness was my girlfriend Catherine, my BIL Steve also got roped into it and I even donned my Vibram 5 Fingers for the week! Steve did a 10km with C, J and I, which both Jules and Steve excelled at, all credit to them on those hills.

What got me inspired was my siblings commitment and motivation to get out and run. This was despite the knowledge that the hills were steep and the weather warm (at least for a few days!) Rather than sit back and
eat the pastries and cheese and drink the wine, they got out and
trained. Even if later their reward was a great meal, they'd got their
training in early. This got me out running and after that first trip I
was much keener. The highlight being the 12 miles I ran with Catherine.

I was running barefoot in my Vibram 5 Fingers for the week and the more I wear them the more I want to ditch my trainers. It's true they are not great for everyone, but for me they feel just right. I am light on my
feet, I have a great turnover rate and maintain a natural easy stride.

Certainly the first run was a little stony for my liking, but you
quickly adapt and your awareness increases as you feel more and focus on where you are placing your feet.

The 2nd run was the 10km that I ran with Steve, Jules and Catherine. The hardest part for me was downhill and ensuring I stayed light on my feet without punishing my knees. Certainly I have more to learn!

The final run was 12 miles with Catherine which we ended up completing at an average of 8:35/minute mile pace. I did get a few pains around 7 miles, but once we hit the hills I was thriving and they eased off. Our
penultimate mile (of which half was up hill) took just 8 minutes and 10 seconds; a great pickup at the end of a long run, good job C & T!

The holiday was a great break. We trained, we ate & drank and we laughed. Overall I'd say that was a success! As a bonus Catherine and I talked my BIL Steve into running the Chester marathon with us in October. He's already into training and I've shipped him a bottle of
Cherryactive to sooth his aches as he goes through the mileage.

It's easy to find inspiration all around us from Paralympians to sports stars. But maybe the best motivation we can gain is to see what "ordinary" people are doing and realise that we can all be healthy and active. Have you done your 20 minutes of cardio today?!

T :-)