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Why setting a goal equals success!

Posted by Dynamo on 7th March 2018

Why do you need to set a goal?

As the performance evaluation coach at Dynamo Training I measure client’s performance to monitor progression or in some cases deterioration. Deterioration doesn’t often happen……….if you have a goal!

I believe it is important to set goals. It doesn’t matter what the goal is or how long it is going to take, as long as you have something that you can work towards. Without a goal what is it you are trying to achieve?

GOAL = We generally get what we focus on

A goal gives you something to drive for and focus on. Without a goal you will often find that unintentionally your fitness will start to deteriorate (remember maintenance is also a goal). You start to become complacent…..and then the excuses begin, “It’s a friends Birthday”, “It’s only a couple of drinks”, “I’m too tired today” or even “I just don’t feel like it”

Set a GOAL

Having a goal makes you more likely to stay on track, you can still socialise, however your mindset is different and you consider the healthier eating options and having that one drink less. It really does make all the difference. You are also more likely to put less effort into your training without a goal, because you have nothing specific to focus on.

I started 2018 without a goal!

Last year I completed my first half marathon and although this was completion of my goal, I was left feeling slightly disappointed with my performance on the day. I decided that my goal for this year was to do another half marathon, but better my performance, however I found myself procrastinating and at the start of February had not yet registered for one. I realised that had to change, to motivate me and give me a date to aim for. I then booked onto the Hastings Half Marathon . Now that I have my goal I am more determined to train harder and eat better to achieve the best time possible.

Remember there are many types of goals:

-Weight Loss

-Muscle Build

-Obstacle Race

-Mud Run

-Duathlon/Triathlon

-5 km, 10 km, Half Marathons

These are just a few gym based goals you can have.

When setting your goals they need to excite you and be something that matters to you. They need to be well balanced and realistic. People who set unrealistic goals generally fail to achieve them. Setting smaller targets in achieving your goals makes you more likely to succeed. A good example of this is a client trying to lose weight, although their overall target may be in excess of 3 stone, we have focused on a smaller more manageable targets E.G 2 pounds or half a % body fat loss each week. They have an overall target they want to get to but they are mainly focusing on each week and making sure they eat well during the week and getting in the gym as much as possible.

Remember….. the people that succeed are the ones with the goals and you generally achieve things that you have a specific focus on. Achieving what you set out to do makes you feel good. Now go and set a goal….and make sure you tell us what it is, we will help you achieve it!!

Lee West – Performance Evaluation Coach at Dynamo Training

If you are failing to get motivated/set goals with your fitness or Nutrition then please get in touch.

 

 

New Year, New you! – Part 2

Posted by Dynamo on 27th February 2018

Part 2 – Top Tips

Its all in your HEAD

In part one of my blog I talked about how the biggest thing that is stopping you from achieving your goals is yourself! That voice in your head that says: “stop now, you feel uncomfortable” or “stay in bed, you don’t NEED to go to the gym”

Rarely are most people required to push themselves past the point of being uncomfortable or in pain. Most people stop way before they are at their “limit”. I am going to tell you some simple tricks that I incorporate into my own Personal Training

During a set of press ups for example. If you normally get to ten then “need” to put your knees down before carrying on, try getting into your head that you will get to at least 11 before even dreaming of putting those knees down. Then when you’re able to achieve this regularly, employ the same mentality and have 12 reps as a target, then 13 etc.

If on a run, you can use landmarks or street furniture as targets. When you are getting tired, tell yourself you’ll just run to the next lamppost or sign, and when that target arrives tell yourself you can just run to the next one. See how far you can get!! This is also a good example of when employing a personal trainer can help. Having someone running with you or cycling next to you telling you to run to the next lamp post is more likely to make you do it. It is easier to quit when there is nobody to see it.

A little mental tactic I like to employ during a tough run or a workout is to tell myself that a loved one is in trouble and needs my help, and that I need to get to them/complete a given physical task in order to rescue them from danger. I find this keeps my mind focused on keeping going no matter how tired or uncomfortable I am, and pushing back any negative thoughts that try and creep in, until the job or workout is done!

If you can start with simple tactics like this to try and complete a run or a workout, you will soon see progressions in your fitness and strength levels. Likewise, if you suffer a setback throughout the year that could potentially derail your efforts thus far, put into practice the same mindset- focus on pushing that little bit further and keep moving forwards!

Later this year, I will be “yomping” (marching over difficult terrain whilst carrying kit/equipment) 100 miles in 36 hours for The Royal Marines Charity  During this event and training for it, I am going to have to certainly dig deep into my physical reserves to complete the distance. But more so than that, I am going to have to keep ignoring those little voices that tell me to stop or take a day off and keep putting one foot in front of the other till I cross that finish line!

So if you were one of those people that started off the new year with a boom and have now fallen off track then get back out there again! Get out running, walking, swimming, employ a personal trainer or a nutrition adviser.

BUT most importantly IGNORE that inner voice!

Remember

Its all in your HEAD!

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P.s If you wish to donate for my 100 mile “yomp” here is the link:

Adam’s Just Giving Page

 

New Year, New You!

Posted by Dynamo on

Its all in the head – Part one

Now is the time of year when we are inundated with adverts and slogans trying to sell us gizmos, gadgets, gym memberships, services and products all designed to help us achieve the #NewYearNewYou that we promise ourselves at the start of January.

BUT come February, the people who were out running or who joined the gym on the 1st of January will have mysteriously vanished and the people you see are the same ones who are out running at 5am or “gymming” away- month in, month out, all year round whatever life throws at them.

These people who we see throughout the year are made of the same flesh and blood, muscle, tissue and bone as everybody else. They are not superhuman. They undoubtedly have the same trials and tribulations that all of us do. A little voice inside that says, “Stay in bed-have a lie in” or “STOP! You don’t need to go see your personal trainer today” The big difference is that they will typically ignore this voice!

IT’S ALL IN YOUR HEAD………

It should theoretically, be the easiest thing in the world to slip on a pair of trainers and go out for a run or jog around the block or head to the gym. Yet most people cannot seem to sustain this beyond the end of January.

A likely reason for this is the classic “doing too much, too fast, too soon” and subsequently putting themselves off running or the gym for a good few months! Or they’ve not prepared adequately for the physical assault they place on their bodies and have sustained an injury (one that more than likely can be worked around given correct instruction).

The truth of the matter is-IT’S ALL IN YOUR HEAD!!!!

If you want something badly enough, you will find a way to make it happen. If you are not truly serious about achieving your goals, then you will let minor hiccups become major bumps in the road and ultimately will allow these things to get in the way of your results.

A typical example of this could be highlighted in me administering a workout to a well established client.

Within the workout, there will be peaks and troughs and the client can experience high points, low points, both physical and emotional all within 1 hour. knowing this, it is my job as a personal trainer to get the client through the workout.

During personal training sessions rarely do clients reach the point of “absolute failure”, where they physically cannot complete another repetition of an exercise. Or they hardly ever reach their true limit where their body starts going into self-protection mode to stop further “damage” being done.

They will stop short of this, generally because they know where their “perceived limits” are, and if they are experienced clients, they rarely want to push themselves to the point of feeling sick or faint.

AGAIN IT’S ALL  IN YOUR HEAD!!!

If you’ve ever seen the final few hundred metres of a 10,000m race in the Olympics or the last half mile of a marathon, you may likely see people’s legs buckling underneath them as they attempt to finish. Even a seasoned athlete like  Jonny Brownlee has been carried across the finish line to complete a race!

This is the human body at it’s absolute physical limit. The brain is shutting down parts of the body in order to prevent further damage being done.

There is also a part of the human brain that is so determined, it will still try and eek more out of the body to complete a race or task, even when on the verge of shutdown.

There are simple mental tricks that you can do to push yourself further and I will be covering this in my next blog….If you are one of those people that started this year with your “New Year New You” mindset but are now failing then get in touch! Personal training may be the mental focus to get you back on track to this being “Your Year”.

You can do it! remember – IT’S ALL IN YOUR HEAD

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Motivation Monday

Posted by Dynamo on 29th January 2018

Motivation – What’s Yours?

I am very fortunate with my training and motivation because I work at and my husband Martin is the owner of “Dynamo” Training Centre and HARD Fitness

This means that along with all the other members of staff I get to train every week day at 3pm for an hour. This is when we all train, it is part of the mandate of working at these gyms. Martin insists that his staff all have to “look the part” and live the part. Lets face it there is nothing worse than going along to a fitness class only to find that the instructor is over weight and unfit! ALL of our personal trainers are fit for purpose.

During the week if you pass by Dynamo Training in South Croydon you may very well see motivated people doing some diverse physical training!

During the week I do not suffer lack of motivation because training is part of my daily routine but the weekend is SO different!

I have goals. I have had one particular goal for 6 years! I am failing at reaching this goal because I undo all of the hard work I do during the week at the weekend and also because my body has got used to my 1 hour daily workout. I know that I need to eat better and do some exercise at the weekend BUT….. It’s the weekend!?!?

SO in October I signed up to do a 8 week kick start fat loss nutrition programme with Louise our nutrition adviser. I absolutely loved it! I have learned so much and lost over 4KG. I have carried on with the nutrition again once Christmas was over and I am sticking to it and feeling so good, however my motivation to train at weekends has been lacking.

I used to live in Hastings and have a friend that still lives there. We were struggling to schedule time for a get together and then I saw on Facebook that she had taken up running and had completed her first park run! Brilliant!

I had a crazy idea!

I text my friend Trudie about my crazy idea. “How about I drive down to you, we run the park run together and then go for breakfast?”. Ok she says if your sure? “. the next couple of days I feel pumped thinking what a great idea I had. Then it starts raining and raining and raining. We have a couple of storms and cold spells. Reality dawns…..

Hastings park run is NOT held in the park (go figure) it is held on Hastings seafront. I start thinking “Why did I agree to this?” (it was my idea). I start thinking hopefully Trudie will drop out! Maybe i will fall down a hole?! It will be so windy! I will have to get up early on a Saturday! I hate running!………….

I leave it until Friday afternoon to text Trudie. She quickly replies that yes she is still up for it! SH*T!! Now I have to do it because it was MY idea and I said I would. So sat morning I get up at 6am, get ready, walk the dog and at 7.30am set off on the 40 minute drive to Hastings (after scarping the ice off the car). I rock up to Trudie’s, we get in her car and happily drive to the seafront, meet her friend and at 9am we along with over 300 people start the Hastings 5k park run.

 

I run my own race and leave Trudie to run with her new running partner. I annoyingly have worn a million clothes and it’s not that cold and the sun came out. It was stunning!!! I finished the park run in 29:02 minutes. I did’t break any records but I did it! I waited for Trudie and cheered her on as she finished. We all felt fantastic. We then went for a delicious breakfast and catch up.

If I had not come up with this idea then I would have 100% been still in bed. Motivation comes when you least expect it. I was motivated to see Trudie and I was motivated to do some form of exercise, plus I love breakfast!

What can you use as motivation to get going?

If you are lacking motivation and need a personal trainer then get in touch.

Jess

 

Change the exercise record

Posted by Dynamo on 15th January 2018

We hear the same story every year. People say they ‘want to be fit’ but fail as #DryJanuary comes to an end. So, this year, make that change!

You’ve tried getting fit before but from one excuse to the next you have failed to achieve your goals. This is where we step in. No sugar coating, it will be hard! In exchange for your promised commitment Dynamo Boxing will give you a programme to succeed.

We’re talking goal specific activity. As one of the most highly respected personal trainers in Croydon, we’ll motivate you, offer nutritional advice and you’ll have our support to achieve the goals we set for you.

Our business is all about results and to get those results we will push you to step up your training gear with our intense, motivational plan.

Sessions are varied and include army style drills and reaction tests, through to flipping mammoth tractor wheels. You’ve seen these things on TV, you’ve always imagined doing it, so make 2018 the year you do!

If you’re serious about fitness, contact us today.

Running a small business is HARD! So is getting fit.

Posted by Dynamo on 19th December 2017

This year has been HARD.

I have been continually let down or I have continually made mistakes that have impacted projected progress.

Managing the unmanageable and controlling things outside my control.

I have been fully aware that aspects of my business activity have not achieved their potential at the time they were expected to. This was contrary to my carefully planned route to success.

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My new gym HARD Fitness was 9 months late. There was absolutely NOTHING I could do to change that. As with any brand new business its overheads were FULL and fixed with its FIRST day, income minimal. TWO full time P.T’s on full money plus all the bills. That is a lot of money with no income. Remember I had/have a careful plan to success so I am fully aware.

At ‘Dynamo’ I started the year with a full compliment of trainee, competent and excellent personal trainers. Client retention good, motivation high with new business generation as expected.

My personal role at the beginning of 2 zero 1 seven was that of Operations Director. Making it all work if you will. I was not needed as a P.T. I had staff in place in every area with eager clients requiring the benefits of higher levels of personal fitness for a variety of personal events and goals: Iron man, marathon, white collar boxing, Kilimanjaro, wedding, beach and baby body etc etc , reductions or gains in body fat/mass, nutrition/hydration education, boxing tuition and competition. The list is LONG.

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It is NOT easy getting fit, maintaining fitness and certainly not regaining lost fitness. My clients gravitate to me because they have tried all this societies tediously predictable quick fix methods of failure. Unlike the lottery the jackpot of fitness does not come on a lucky dip. You have to work HARD to reap the layers of reward that fitness gives you. When my clients realise they need assistance, they call me. I then analyse organise manage and deliver their goal set. I have two second to none facilities and the staff……..

Here comes my growth/success problem and the PRIMARY reason 17 has been HARD. Staff. The people that work for small companies like mine. I mentioned my struggles to find suitable people to other small business owners. They all just roll their eyes, throw their heads back laugh and give me that knowing look. So its not just me or my industry, this is a society wide personality trait.

The health and fitness industry is a vast multi billion money generator but if you look at it in depth, it is actually mainly shallow and without substance. Pills, potions, lifts, tucks, bands, supplements, performance enhancers, growth, fat burn etc etc. Rarely do you see an honest EFFORT equals SUCCESS campaign. Its all D list celebs with promises, cheap, quick or EXPENSIVE quick.

NO effort for REWARD.

It seems the job market is the same. I have had 6 that’s SIX trainee, trained, full and part time colleagues let me down this year. They all talk MASSIVE but ultimately want an easy life, high reward for low effort. One had stress issues. One had relationship issues. One hated mornings. One had no care. Two thought turning up was optional.

 

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All six gave up giving it a go. With social media it is easy to see that none have swapped ‘Dynamo’ for anything better.

I am now back on the gym floor delivering people dreams. I have won two Queensbury boxing titles with 2 of my boxers and had half a dozen White collar wins with people that I trained. This has inspired others that watch to get involved and take part. Not just fighters. Not just men. Any human understanding that reward requires EFFORT.

Unlike the 6 staff that gave up giving it a go. I will NEVER give up giving your goal a go. Luckily for you nor will Adam, Lee, Louise, Dan, Rab or Jess These people are the backbone of your training team. 6- 7 including myself motivated doggedly determined individuals that understand the fit bit is HARD to achieve, littered with distraction, deviation and delusion You only have to look at the care that Adam takes in organising the training. Louise the nutrition. Lee all the performance. Dan being ginger and wearing shorts. Jess organising me to realise that until you quit we will keep on keeping on, on your behalf.

 

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2 zero 1 seven has been a tough HARD year. OR….. 2 zero 1 seven has been the year of HARD. I just came out of a meeting with my bank manager. He is very impressed with the figures. Personally I know I need to do better. I have some reasons for achieving less this year than I wanted, they are though NOT excuses. I will be working longer. The 04:30 alarm and 21:00 finish will be even more regular. At least for the foreseeable future. I understand that my business needs more effort. The effort needs to be SUSTAINED to be EFFECTIVE.

 

Just like exercise. To get the benefit you have to put in the HARD graft. If I give up I will go broke. If you give up….

M

The ‘New You’ doesn’t have to wait until the New Year…

Posted by Dynamo on 29th November 2017

New Year, New You is flawed, my plan isn’t! Stop hiding behind your excuses.

2018-new-year

During a meeting regarding website updates with my new IT expert  he said to me…”who is your target market Martin? Who are you trying to attract?”

You are my target market I replied. “Handsome, fit, lithe, 40 something male?” said he smiling. “Deluded” said me.

I could see he was not too impressed with this personal appraisal but he sucked it up (I am paying him). I have known the man for probably 6 plus years, time has rolled on fast (as it does) nothing has changed with him except he is heavier than the last time I saw him. Every time I see him he feels the need to tell me what his health and fitness routine is. I never ask about it. He just feels the need to tell me.

Lion Yawning

This is a regular occurrence for me. When people know I am a Personal Trainer out socially they ALWAYS tell me how they are very fit, have just lost 4 stone, just started doing Cross Fit or joined a gym etc. When I bump into them again a year or so later (always in a worse state than the last time) I will hear the same story. If meetings become more frequent they generally stop talking to me or hide.

So this fella who is working for me now was/is completely unaware that he needs a personal trainer.

As much as the government says we should all be fitter and healthier, society says “YOU ARE BEAUTIFUL AS YOU ARE“. Ask yourself this, are you being the best you?

I will motivate you to commit to a personal plan with goals that WILL change your body, and give you energy levels you never knew you had.

Mirror mirror on the wall, who is the fairest of them all? When you realise it is not you, contact me.

Slim guy looking at fat man

M

 

Dynamo Training opens Fit Shop

Posted by Dynamo on 23rd October 2017

In addition to the fitness facilities of “Dynamo Training” Croydon and HARD Fitness East Grinstead, last Dec we opened the “Fit Shop”. This is a separate physical space on the business centre that houses “Dynamo Training”. It is full of Exercise Support Solutions for today’s busy human.

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What is “Exercise support solution”?

A bit like exercise itself, its support solution can be very varied. People have different goals and different bodies. Some may just want to add some movement into their lifestyle, some may wish to shed weight and some may want to enter a body building competition or take part in an iron man!

 

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However if you take exercise in its most basic form of Push-Pull-Run-Jump at a level that raises heart rate. creates muscle fatigue and necessary breath control, then the support solution can be taken in its most basic form also. Energy. Hydration. Recovery. Equipment.

Energy = Minimum requirement effective nutrition to fuel your day and your exercise routine.

Hydration = Body balance for effective digestion. Mental focus. Physical activity.

Recovery = Muscle fuel.

Equipment = Comfort and injury prevention for identified movement.

If you want to achieve peak performance then you need to know what is energy.

How hydration works, why it is critical and how best to achieve it.

How to recover after exercise and the benefits of it.

Why having basic fit for purpose equipment is crucial.

We don’t want to be just another online shop selling quick fixes. If you need assistance on what you need for your own personal goals then get in touch. Pop in the shop or drop us a message via Facebook. We will happily advise on what exercise support solutions may be best for you.

M

Fit Shop Facebook

Fit Shop Website

 

Permission to give up!

Posted by Dynamo on 20th May 2016

Life imitates life, never is this truer than when people attempt higher levels of positive personal action.

I see it all in the psychological game that is fitness.

Smoking, drinking, eating, moving, rarely are these supported by those around the subject trying to change them. People are strange they profess support but apply sabotage.

Yesterday I had a meeting that started at 09:30 and finished at 11:45. I had a 75 minute drive to get there. 10 mins from my house I hit stupid traffic. 08:15 traffic! Enough said.

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15 mins into my journey I knew I was not going to make my meeting, I then realise that I have left content needed for my 12:30 meeting in my other car. IDIOT!

I pull over and text message the co-ordinator to say I will be late. “NO PROBLEM” is the reply.

30 minutes later I receive another text telling me not to worry if I cannot get to the meeting (PERFECT GET OUT)

It would have been very easy to just ease off and change my planned route. I know the organiser very well and just text back with the word “SSH”

I got to the meeting at 11:00. There were 25 people already set up and taking part. After the obligatory piss taking from my lateness subsided I thanked the group for their understanding. I then listened to a piece delivered by a copywriter on ‘credibility’ and how your website needs substantiated and credible claims not over exaggerated bull s***.

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At the end of the meeting, I thanked the organiser for giving me the opportunity to NOT attend if it had now become inconvenient and difficult.

I have a very good, bad reputation for making people either DO what they say they are going to do OR excepting responsibility for talking s*** and not doing what they say they are going to do.

When I say I am going to do something, I DO IT!

If I didn’t then I would have NO credibility.

I appreciated the organisers offer of “PERMISSION TO GIVE UP” in my efforts in getting to the meeting, I ignored the permission as I never give anyone least of all myself ‘permission to give up‘.

If you are one of my clients I will never give you permission to give up.

Martin

 

ProBiollox

Posted by Dynamo on 15th March 2016

I am standing in a group of business people as a guest of a company owner showcasing his services.

As is the way with these gatherings complete strangers introduce themselves their products and services, as is also  ALWAYS the way with these gatherings finger food is served.

Generally its either a chicken goujon, vol au vents and wine affair OR its cake, juice and coffee.

This one was the latter, danish pastry, croissants, muffins and rock cakes washed down by some s*** coffee and sugar loaded ‘fruit juice concentrate’.

I notice a number of half eaten cakes. They look rough but you would think that the cake eater would at least either finish the cake or pop the unwanted portion into a bin….I digress.

Another invited business owner has sidled over, ascertained that I am in the health and fitness industry and is enthusiastically telling me about their ‘fantastic’ yogurt based culture laden probiotic natural digestion balancing drink. This Probiotic food stuff would be the answer to ALL my over design weight clients that struggle to manage their weight. No exercise or food management needed.

Pray tell says I..

‘Its ALL about the cultures you see’ ….If you have ‘bad’ cultures they make you eat bad things. If you drink my yogurty good stuff, you just do not want to eat that BAD stuff. The good ‘cultures’ balance your gut thus inhibiting the neuropathways requesting sustenance from fatty sugary sources.

So its not because people lack discipline and have no willpower says I.

No no noo, says said business owner, it’s the BAD cultures, drinking my yogurty good stuff will kill off the bad cultures and replace them with good cultures thus removing the cravings for sugary food stuff, pizza blah blah.

Oh says I.

I have to point out at this juncture that said business owner, creator and purveyor of yogurty good stuff is way over its design body weight and munching on a rock cake.

I point at said rock cake.

Culture creator wipes some crumbs from its face and gives a little giggle.

PROBIOLLOX says I, I know ALL about Probiollox. No Pro and No i, just BOLLOX.

There is only one way. The H.A.R.D way.

M

Human Anatomy Reorganisation Department.