YOUR DAILY FOCUS POINTS IN ORDER OF IMPORTANCE:
1. MOVE - Reduce your time spent sitting or lying down and break up long periods of not moving with movement. Try and achieve in excess of 10,000 steps per day
2. CALORIES - Consume your calorie goal for the week. Be flexible in your approach daily by staying within a reasonable range of your daily goal. TREAT YOUR CALORIES LIKE A BANK ACCOUNT - if you go into your overdraft, spend under your next days allowance to equal out overall.
3. PROTEIN - Consume your Protein Intake target. If you struggle achieving that number through food, consider supplements
4. RESISTANCE TRAINING - Undertake resistance training a minimum of 2 times per week consisting of 2 full body workouts ensuring your work each muscle group twice a week
5. QUALITY SLEEP - Aim for 7-9 hours per night of sleep
6. PLANNED EXERCISE - Perform 50 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.
1. MOVE - Reduce your time spent sitting or lying down and break up long periods of not moving with movement. Try and achieve in excess of 10,000 steps per day
2. CALORIES - Consume your calorie goal for the week. Be flexible in your approach daily by staying within a reasonable range of your daily goal. TREAT YOUR CALORIES LIKE A BANK ACCOUNT - if you go into your overdraft, spend under your next days allowance to equal out overall.
3. PROTEIN - Consume your Protein Intake target. If you struggle achieving that number through food, consider supplements
4. RESISTANCE TRAINING - Undertake resistance training a minimum of 2 times per week consisting of 2 full body workouts ensuring your work each muscle group twice a week
5. QUALITY SLEEP - Aim for 7-9 hours per night of sleep
6. PLANNED EXERCISE - Perform 50 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week.
CALORIE CONSUMPTION MONITORING:
1. WORK TO WEEKLY TOTALS RATHER THAN DAILY - Working to a weekly targets rather than daily, that way you can be more flexible with any last minute impromptu coffee catch ups etc
2. PLAN YOUR WEEK AND BANK THEM - Weekends tend to be our downfalls in over indulgence. Plan your social calendar in advance and use the weekdays to bank extra calories.
3. LOGGING IS HELPFUL - Like everything, if we don't write it down in black and white we estimate, however our estimations can be the difference between making progress and not. We tend to over estimate exercise and under estimate what we have eaten and don't account for things like alcohol, oils and butters, condiments and drinks.
1. WORK TO WEEKLY TOTALS RATHER THAN DAILY - Working to a weekly targets rather than daily, that way you can be more flexible with any last minute impromptu coffee catch ups etc
2. PLAN YOUR WEEK AND BANK THEM - Weekends tend to be our downfalls in over indulgence. Plan your social calendar in advance and use the weekdays to bank extra calories.
3. LOGGING IS HELPFUL - Like everything, if we don't write it down in black and white we estimate, however our estimations can be the difference between making progress and not. We tend to over estimate exercise and under estimate what we have eaten and don't account for things like alcohol, oils and butters, condiments and drinks.
LETS GET STARTED - WHAT YOU NEED TO KNOW & DO
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YOUR DAILY FOCUS POINTS IN ORDER OF IMPORTANCE:
1. MOVE - Reduce your time spent sitting or lying down and break up long periods of not moving with movement. Try and achieve in excess of 10,000 steps per day 2. CALORIES - Consume your calorie goal for the week. Be flexible in your approach daily by staying within a reasonable range of your daily goal. TREAT YOUR CALORIES LIKE A BANK ACCOUNT - if you go into your overdraft, spend under your next days allowance to equal out overall. 3. PROTEIN - Consume your Protein Intake target. If you struggle achieving that number through food, consider supplements 4. RESISTANCE TRAINING - Undertake resistance training a minimum of 2 times per week consisting of 2 full body workouts ensuring your work each muscle group twice a week 5. QUALITY SLEEP - Aim for 7-9 hours per night of sleep 6. PLANNED EXERCISE - Perform 50 minutes of moderate intensity activity or 75 minutes of vigorous intensity activity a week. |
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BUILD A HEALTHY PLATE:
1. HALF PLATE - Consisting of green vegetables 2. QUARTER PLATE - Consisting of a source of lean protein 3. QUARTER PLATE - Consisting of carbohydrate sources |
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STEP 1
Complete the lifestyle questionnaire Tell us about yourself. In doing so, it will allow us to understand you and build the right foundations for you to succeed, eliminating any guess work. If you haven't already, review the important documents regarding terms and conditions, your data and the assumptions of risk. |
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STEP 2
Create a schedule Plan your week, add the days your going to do certain things like exercise. Don't forgot to add your progress days where you will measure your body progress. You can add other things like days you'll go food shopping or prep meals, what meals you'll eat each day etc. CHECK OUT MY 'CREATING A SCHEDULE' VIDEO FOR INSPIRATION - COMING SOON *RESOURCE - DOWNLOAD MY >> SCHEDULE PLANNER << |
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STEP 3
Anthopometric Measurements Take Anthopometric measurements which include your height, weight, body fat and body measurements. This will form your baseline/starting point. Every week you'll be required to check in and report your progress against your previous data. WEIGHING IN - This can be done daily, every couple of days or once a week. If you decide to do it more than once per week, you will need to take an average for that week. TIPS: - Ensure you stick to the same time of day (1st thing in morning, before breakfast) - Wear the same clothes (minimum is better) OTHER MEASUREMENTS - This will be done every 4 to 6 weeks and will include measurements of Hips and Waist - you decide if your want to track other measurements such as arms, legs and chest (majority men) CHECK OUT MY 'THE SCALES' VIDEO FOR INFO, HINTS AND USEFUL TIPS - COMING SOON |
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STEP 4
Progress Pictures In my opinion, the single most powerful tool for measuring progress. It's important that you undertake pictures at the start of your journey and at intervals approx every 4 to 6 weeks alongside body measurements and can be uploaded to the app or google drive (depending on what your opted for in the delivery options of the consultation form) Uploading and sending these images are not compulsory until you are ready to do so. Your coach may encourage you to share the images with them to review your progress. Any images shared beyond you and your coach for celebration or marketing purposes requires your prior consent and will be communicated with you before being shared. It is important that you: 1. Stay in a consistent location, ideally with a plain background such as a closed door 2. Expose target areas i.e. abs - therefore don't cover your tummy etc 3. If covered, Wear something that will show your silhouette, but nothing too tight fitting and avoid black unless it's Contrasting to the background, i.e. white background, dark clothes 4. Try and use the same or similar clothes 5. Take pictures of 3 positions; FRONT FACING, SIDE FACING and BACK FACING SEE EXAMPLE |
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STEP 5
Goals & Targets Once you have completed your lifestyle questionnaire, you'll receive individualised goals and targets based on your overall health/fitness goal. These may change over time and from week to week and can be found on your members page which you'll gain access to over the coming days. The most common goals and targets tend to based around the consumption of calories for weight loss or gain, consumption of protein for muscle growth/definition, the amount of planned exercise to be performed and the amount of non planned exercise performed. Such targets will use information from your lifestyle questionnaire such as height, weight, age, gender, lifestyle, sedentary behaviours and your overall goals etc. Every target will be SMART (Specific, measurable, achievable, realistic and time bound). My App allows you to log food, and exercise, however I would recommend using MyFitnessPal Here is a link for >> MY RECOMMENDED APPS << CHECK OUT MY 'USING MYFITNESSPAL' VIDEO ON HOW TO TRACK YOUR FOOD - COMING SOON *RESOURCE - DOWNLOAD MY >> GOAL CHART << |
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STEP 6 Training & Nutrition Plans Your plans will soon be ready to view. You will be informed by your coach, when they ready. They have been designed for you based on the information you have provided to your coach, your experience with exercise, your goals and your current lifestyle. Your plan will run for 6-8 weeks and may differ from your 1-2-1 personal training sessions. In order to progress, it is important that you do not deviate from your plan without discussing with your coach There are two ways you can access your plan based on your preferred source from your lifestyle questionnaire. 1. SPREADSHEET via Google Drive
Your google drive file, is also the place where you can upload documents to your coach such as progress pictures, food diaries etc. 2. THE APP via mypthub
You can search from the app store using 'mypthub' or use the links here - desktop link/IOS link
From the app, you can: Follow and log your training plan, follow and log your nutrition plan, add your weigh in data, add your body measurements and add your progress pictures CHECK OUT MY 'HOW TO USE MY PLAN' VIDEO FOR INFO ON UNDERSTANDING YOUR PLAN - COMING SOON |
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STEP 7
Checking In Every Saturday, you'll be required to check in with us using the CHECK IN FORM. Your coach will send weekly email reminders for you to complete them. Checking in with your coach can be a great way to ask questions and stay motivated etc. During the check in period every week, your coach will be analysing your performance over the week and reviewing whether amendments need to take place, therefore it's important that you update your training plans with any notes such as what weight and how many performed etc with other anthopometric measurements. You have several options on what type of check in you want to submit, from just updating progress to needing support via a catch up call. We all fall off at some point, some sooner than others but check ins are a great tool to keep you in control, motivated, accountable and on track. CHECK OUT MY 'HABIT & BEHAVIOURS' VIDEO FOR SOME USEFUL TIPS - COMING SOON |
WORKOUT TERMINOLOGY
Max Heart Rate (MHR) = 220 - age = MHRYou may see MHR when undertaking a warm up or some form of cardiovascular equipment as a guideline to the intensity you are working at
Rate of perceived exertion (RPE) = how hard or easy you find the exercise
Equipment
DB = Dumbbells
BB = Barbells
KB = Kettlebells
Body Position
All exercises are executed with either neutral or shoulder width hand placement or leg stance unless stated otherwise
Pronated Grip - turned or held so that the palm is facing downwards or inwards
Supinated Grip - turned or held so that the palm is facing upwards or outwards.
Weights, Sets and Reps
All exercises are executed at your weighted ability depending on your training goal for either strength, hypertrophy or endurance e.g. 6 reps (strength), 10 reps (muscle gain), 15 reps (endurance).
Reps = a single movement of that exercise e.g. 10 reps = 10 times
Sets = The number of block repetitions performed on that exercise e.g. 10 reps, 3 times
Progression
Exercises may be repeated more frequently than others, therefore I would recommend that you track your weights etc. In order to progress each time you perform that exercise you must either increase the rep range, increase the set range, increase the weight or decrease the rest.
Rest
Unless already stated
4-12 reps = 30-45 seconds
15+ reps = 45-60 seconds
Drop Sets
Complete your reps as listed and then immediately drop to a lighter weight and complete another set e.g. 15 reps @ working rate then 15 reps at lighter rate
Failure
No reps or tempo listed, work until you can't do any more
Superset
Complete 1st exercise and complete 2nd with no rest. 1a and 1b are indicators that you perform a superset
Tri-Set
3 exercises similar to superset
Giant Set
4 or more exercises similar to superset
Pyramid Sets (15,12,10,10)
Anytime you see a pyramid set, you should try and increase (descending) or decrease (ascending) the weight every set as the reps increase or decrease.
Ladder/Tier Set
Start with 1 rep, pause, 2 reps, pause, 3 reps, pause, all the way to ma number e.g. 10 and back down to 1 with no rest.
Tempo/Time under tension
How long the section of the movement takes in seconds e.g. 4410
1st number = the negative/eccentric/lowering portion of the movement
2nd number = the pause/hold
3rd number = the positive/concentric/lifting portion of the movement
4th number = the pause/hold
RIR - Reps in reverse
How many reps you could of continued to do after the programmed number or before you hit failure e.g. you perform 10 reps but could have done 12 before hitting failure or -2 RIR = perform 2 less reps before you hit failure
Max Heart Rate (MHR) = 220 - age = MHRYou may see MHR when undertaking a warm up or some form of cardiovascular equipment as a guideline to the intensity you are working at
Rate of perceived exertion (RPE) = how hard or easy you find the exercise
Equipment
DB = Dumbbells
BB = Barbells
KB = Kettlebells
Body Position
All exercises are executed with either neutral or shoulder width hand placement or leg stance unless stated otherwise
Pronated Grip - turned or held so that the palm is facing downwards or inwards
Supinated Grip - turned or held so that the palm is facing upwards or outwards.
Weights, Sets and Reps
All exercises are executed at your weighted ability depending on your training goal for either strength, hypertrophy or endurance e.g. 6 reps (strength), 10 reps (muscle gain), 15 reps (endurance).
Reps = a single movement of that exercise e.g. 10 reps = 10 times
Sets = The number of block repetitions performed on that exercise e.g. 10 reps, 3 times
Progression
Exercises may be repeated more frequently than others, therefore I would recommend that you track your weights etc. In order to progress each time you perform that exercise you must either increase the rep range, increase the set range, increase the weight or decrease the rest.
Rest
Unless already stated
4-12 reps = 30-45 seconds
15+ reps = 45-60 seconds
Drop Sets
Complete your reps as listed and then immediately drop to a lighter weight and complete another set e.g. 15 reps @ working rate then 15 reps at lighter rate
Failure
No reps or tempo listed, work until you can't do any more
Superset
Complete 1st exercise and complete 2nd with no rest. 1a and 1b are indicators that you perform a superset
Tri-Set
3 exercises similar to superset
Giant Set
4 or more exercises similar to superset
Pyramid Sets (15,12,10,10)
Anytime you see a pyramid set, you should try and increase (descending) or decrease (ascending) the weight every set as the reps increase or decrease.
Ladder/Tier Set
Start with 1 rep, pause, 2 reps, pause, 3 reps, pause, all the way to ma number e.g. 10 and back down to 1 with no rest.
Tempo/Time under tension
How long the section of the movement takes in seconds e.g. 4410
1st number = the negative/eccentric/lowering portion of the movement
2nd number = the pause/hold
3rd number = the positive/concentric/lifting portion of the movement
4th number = the pause/hold
RIR - Reps in reverse
How many reps you could of continued to do after the programmed number or before you hit failure e.g. you perform 10 reps but could have done 12 before hitting failure or -2 RIR = perform 2 less reps before you hit failure
TIPS
DON'T SPEND HOURS IN THE GYM.....TRAIN SMART AND EFFECTIVE
Who has time to spend hours on end in the gym? Between 45-60 minutes, you are able to maintain a level of intensity to achieve some results, otherwise you may be privy to over-training, stagnated workouts and even boredom. Don't be one of these machine killjoys who spends too much time sat on it scrolling their phone, flapping their gums to mates and resting more time than you should.
To avoid this and training effectively, incorporate super sets, that way you maintain your intensity and are always working.
TRAINING SESSIONS MUST BE INTENSE AND CONSISTENT
The best way to keep your sessions intense are to rest less, increase reps, sets, weight, time, distance etc.
Progressive Overload = The ability to progress your workouts to improve the area your training. Every session you will be aiming to progress your workout in the following ways:
1. Reduce rest
2. Increase the rep range
3. Increase the set range
4. Increase the weight
5. Increase the duration
6. Increase the level/resistance
CARDIO
Unless your training for a specific endurance style sporting event or goal or you genuinely enjoy spending hours on the treadmill or other cardio equipment then DON'T.
If you want to perform cardio, checkout some of the metabolic conditioning workouts in the members area or keep the intensity high e.g. High Intensity Interval Training - 75-85% max effort for short bursts of 30-60 seconds.
GOOD PAIN/BAD PAIN
- Mild discomfort is part and parcel of the exercise process
- A burning sensation during repetitions is good and should be short lived
- Soreness is common and can occur immediately after performing an exercise/session or several days later.
- Excruciating pain, swelling or any unnatural feelings in joints or ligaments is not normal and you should stop immediately to eliminate further damage. Discuss with your trainer or seek a medical professional.
I recommend performing exercises with NO WEIGHT if you are unfamiliar with and building up to weight, set by set. It is vital to familiarise yourself with the bio-mechanical movement pattern of the exercise. Any injury incurred during exercise may be due to the improper execution or poor technique of the exercise
DON'T SPEND HOURS IN THE GYM.....TRAIN SMART AND EFFECTIVE
Who has time to spend hours on end in the gym? Between 45-60 minutes, you are able to maintain a level of intensity to achieve some results, otherwise you may be privy to over-training, stagnated workouts and even boredom. Don't be one of these machine killjoys who spends too much time sat on it scrolling their phone, flapping their gums to mates and resting more time than you should.
To avoid this and training effectively, incorporate super sets, that way you maintain your intensity and are always working.
TRAINING SESSIONS MUST BE INTENSE AND CONSISTENT
The best way to keep your sessions intense are to rest less, increase reps, sets, weight, time, distance etc.
Progressive Overload = The ability to progress your workouts to improve the area your training. Every session you will be aiming to progress your workout in the following ways:
1. Reduce rest
2. Increase the rep range
3. Increase the set range
4. Increase the weight
5. Increase the duration
6. Increase the level/resistance
CARDIO
Unless your training for a specific endurance style sporting event or goal or you genuinely enjoy spending hours on the treadmill or other cardio equipment then DON'T.
If you want to perform cardio, checkout some of the metabolic conditioning workouts in the members area or keep the intensity high e.g. High Intensity Interval Training - 75-85% max effort for short bursts of 30-60 seconds.
GOOD PAIN/BAD PAIN
- Mild discomfort is part and parcel of the exercise process
- A burning sensation during repetitions is good and should be short lived
- Soreness is common and can occur immediately after performing an exercise/session or several days later.
- Excruciating pain, swelling or any unnatural feelings in joints or ligaments is not normal and you should stop immediately to eliminate further damage. Discuss with your trainer or seek a medical professional.
I recommend performing exercises with NO WEIGHT if you are unfamiliar with and building up to weight, set by set. It is vital to familiarise yourself with the bio-mechanical movement pattern of the exercise. Any injury incurred during exercise may be due to the improper execution or poor technique of the exercise