500 meter row
Challenge number one is how fast can you complete a 500 meter row on an indoor rowing machine??
Record your time and put it up on the comment post and let’s see who the best is!
My time is 1 minute 47 seconds
GOODLUCK
Archive for September, 2009
Challenge 1
Wednesday, September 30th, 2009Top Gym Mistakes
Tuesday, September 29th, 2009
If you’re new to the gym, or have been going for years, there are some mistakes that even experienced trainers make over and over. If you’ve found you have reached a plateau in your fitness training or you’re not getting to your goals fast enough, there’s a good chance that you’re making at least one of these common mistakes. With my experience as a personal trainer I am going to help you avoid the many pitfalls that are waiting to trap unwary gym-goers.
1 You always do the same workout
We all tend to keep repeating the things we like doing, so it’s no surprise when we find a workout that suits us we stick to it. The body needs new stimulus in order to improve and as the body adapts quickly I suggest changing your programme after four to six weeks, otherwise your body will get used to the program and hit a plateau basically because it’s bored from the lack of new stimulus. As well as changing your workout, you can mix it up by cross training – try a circuit or kickboxing class once a week.
2 Don’t be a gym sheep
It’s easy to think that to get as pumped as the guy in your gym that impresses all the ladies with single-armed press-ups, you have to simply to mirror his workouts. It’s common for gym –goers to watch someone lifting heavier weights or using a different technique and will copy them rather than asking what they’re up. One of the problems with this is that everyone has their own unique fitness goals and by copying them you could end up with unexpected results. But the biggest problem is you could end up seriously injuring yourself because the person you copy may have poor technique! The best solution is to seek advice from a qualified and professional personal trainer that can tailor make a workout to suit you.
3 You go every day
You may be someone that goes full throttle at everything you start, but it’s a big mistake to work out every day as it is not sustainable either physically or mentally. If you go every day your body will not be getting enough rest and recovery so the intensity of your workouts will drop significantly and you may be likely to get bored and lose motivation especially if you always do the same workout so ensure your weekly exercise program has rest days. If you get ants in your pants and want to do something active on your rest day, keep it low intensity for example take your dog for a walk or go for a slow cycle in and around Stockholm.
Stay tuned for more! if you have gym mistakes that you have overcome let us know!
Train SMART
Gavin
1 You always do the same workout
We all tend to keep repeating the things we like doing, so it’s no surprise when we find a workout that suits us we stick to it. The body needs new stimulus in order to improve and as the body adapts quickly I suggest changing your programme after four to six weeks, otherwise your body will get used to the program and hit a plateau basically because it’s bored from the lack of new stimulus. As well as changing your workout, you can mix it up by cross training – try a circuit or kickboxing class once a week.
2 Don’t be a gym sheep
It’s easy to think that to get as pumped as the guy in your gym that impresses all the ladies with single-armed press-ups, you have to simply to mirror his workouts. It’s common for gym –goers to watch someone lifting heavier weights or using a different technique and will copy them rather than asking what they’re up. One of the problems with this is that everyone has their own unique fitness goals and by copying them you could end up with unexpected results. But the biggest problem is you could end up seriously injuring yourself because the person you copy may have poor technique! The best solution is to seek advice from a qualified and professional personal trainer that can tailor make a workout to suit you.
3 You go every day
You may be someone who can’t do anything by halves, but working out every day is not sustainable – either physically or mentally. ‘If you go every day you won’t be able to maintain a useful intensity and you’ll get bored,’ says Archer. ‘It becomes a chore and you’ll start missing sessions, beating yourself up about it and losing motivation.’ Incorporate proper rest days into your schedule. ‘Take the dog for a walk, or go to the gym but use the sauna and Jacuzzi to chill out,’ he suggests.
4 You use the gym for socialising
Mango lassi
Tuesday, September 22nd, 2009Digestion-enhancing smoothie
This smoothie will reduce bloating and help your body to break down fat and repair itself after exercise
What’s in it
Flesh of ½ a ripe mango
1 small pot of natural yogurt
100ml skimmed milk
½tbsp rose water (optional)
Crushed unsalted pistachios (don’t blend – sprinkle on top to serve)
How it works
Mango’s digestion enzyme, papain, will help your body absorb protein and essential nutrients, while the betacarotene will fight the free-radical damage caused by exercise. As well as protein, the yogurt supplies probiotics, which can boost the metabolism and reduce bloating. The calcium from the milk and yogurt will stimulate the mechanisms in your cells that break down fat. The good fats found in pistachios increase your feeling of fullness; also they have a high potassium-to-sodium ratio which is going to help regulate your metabolism so you don’t suffer hunger pangs.
I love this one so enjoy and let me know what you think
Gavin
Change your life!
Saturday, September 19th, 2009Make small, achievable lifestyle changes and stick to them
E.g. drinking 8 glasses of water a day won’t cost you an Öre and will boost your energy levels significantly, because Muscle is 70% water so if you hydrate properly you’ll be able to work harder and get better results. Other changes that are easy to achieve include eating good complex-carbohydrate foods such as grains and vegetables and avoiding/ limiting bingeing on alcoholic drinks as this breaks down muscle.
Welcome
Saturday, September 19th, 2009About me
Hi there! My name is Gavin Smith I am from Scotland and spent my childhood growing up in Dubai. After leaving Dubai to study for my degree in Sport and Exercise Science I became more and more interested in helping people achieve their own personal health and fitness goals. Shortly after completing my degree I started to study to become a personal trainer. To cut a long story short - After many years of continued study and practice within the fitness industry I am know a freelance personal trainer and boot-camp instructor living in the UK.
My link with Stockholm-
After falling in love with Stockholm on a short break visiting a friend in September 2009, I have now set myself a goal of moving out to continue my fitness career at the end of January 2010.
Watch this blog to check my progress!