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Building buildings

I am expanding. Happily not around my waist.

January was a great month for my personal training efforts and I know through the data collected by my team at ‘Dynamo’ it was a great month for my clients. One of my quotes to new clients is. ‘the fitter you are, the better you are’. I am NO different. Everything is easier the fitter you are.

February has been a tough month (for all the best reasons) I have taken on more clients personally. This has had the knock on effect of giving me less time. ‘Dynamo’ has taken on more clients. This creates a higher management requirement which in turn requires more attention. Oh and the new gym in East Grinstead is nearing completion.

As I write this I am in Ireland with one of my old clients looking at his very impressive latest personal building project. This fella and his brother are in the construction industry and were two of my very first actual P.T clients paying me ‘proper’ money to train them. Through weekly repeated training they benefited from my efforts. I benefited from them paying me every month, their understanding that fitness is the ‘key’ but ‘time is money’ really helped me build my business. My relentless determination to keep them training helped them to build their fitness and their fitness has helped them build their business.

I put a video on the ‘Dynamo’ Fb page earlier this month. Basically it said ‘Do not give up on January just because it is February’.

Well it is nearly MARCH!!

Have you given up building your 2016 buildings? Or are you like me and my old client sticking to the brief (however inconvenient) and ‘marching’ (see what I did there? oh please yourselves) on relentlessly towards fitness and riches?

I am building a brand new building a brand new P.T team, and a brand new client base in East Grinstead. Basically I am building a brand new business with my brand new (old) body.

I am expanding.

Are you?

Stay fit.

Discipline

…Moreover the ‘lack’ of it.
As I write this blog I am sitting in the lounge area of a cross channel ferry at Newhaven. The weather is s*** and the boat has been delayed. It is now midday. The bar is open and other travellers are drinking beer and wine. I am not. It would be VERY easy to join them and partake in a few beverages. It is, is it not, Friday? I am, am I not, going to France? That is, is it not, a holiday? No drinking on a weekday does NOT f****** apply when on HOLIDAY. Right!!?

Wrong.
Friday is not the weekend and I am not on holiday. Also the boat being delayed is not another excuse on top of all the other excuses to drop my disciplined approach to alcohol consumption on a weekday.
It is now 13:00 (I keep getting interrupted) for the last 2 hours I have been presented with 3 very real/credible/imaginary ‘excuses’ to drop my resolve.

1. Going to France is a holiday.
2. The boat is delayed.
3. Other people are drinking.
4. Its the weekend.
5. I am wearing jeans.

The eagle eyed among you may have noticed that there are 5 ‘excuses’ not 3. Well I just made up the last two ….. and the first 3. They are in fact all ‘made up’.
To attain, retain and maintain fitness requires repetitive discipline.
To retain, maintain and attain a body composite that is equal to your biologically designed mass, requires constant discipline.
Cookies do not make you fat. Eating too many of them does.
Alcohol does not make you an alcoholic. Drinking too much of it does.
Sleeping does not make you unfit. Not moving enough does.
Discipline.
You need it.
I have it.
Come and get it.
M

Busy Busy but NO excuses!

This summer has been MENTAL!

Wedding in Paxos. What a LOVELY place.

Overseas events including parties in Spain and Dublin. The Barcelona Formula 1 Grand Prix. Le Mans 24 heures and my own training camp for those wanting to improve their fitness at my fitness facility in northern France.

Although a third of my client base has been away on holiday all through the summer we have been FLAT out!!

Some of that has been due to having at least ONE of my team of trainers off every week. (They need holidays too ) Mainly it has been because ‘Dynamo’ has been engaged by more clients wanting to increase their fitness levels.

Keeping humans in my charge focussed on the job of heath and fitness during holiday season is where I really earn my money. It is ridiculously easy to go on the piss, eat s*** and do f*** all.

OH NO YOU DONT!!!

Holiday season is over. All the clients are back in. I have got rid of one of my unreliable trainers but recruited another (seriously not easy to find quality AND reliability) Time will tell how good he is.

MORE candidates are enquiring about joining, so far this week I have taken on 4 new clients and it is only Tuesday!

It is going to be a busy last third of the year!

I am going to need to be fit for purpose. I need to be fitter. I need MORE energy. I need to work SMART and HARD!! Now more than EVER I need to eat the right stuff and train consistently. I need to be ALERT. I need to be physically STRONG. My days are 06:00 to 20:00 5 times a week. I need a plan. I have a plan. All I have to do is stick to the phuckin plan.

Simple.

NOT.

Easy.

I suspect we are not too dissimilar?

Stay fit.

Any questions e mail me martin@dynamoboxing.co.uk

Its not what you do, its the ‘WAY’ that you do it.

Titter ye not!

Comedian, Frankie Howard, on stage.

The ‘WAY’ you do IT is the single most important component to ‘effective movement’. (yes people, especially ‘THAT’ movement!!)

Ok if your objective is to ‘just’ move, then just move. However if your objective is to attain a result then the WAY you execute the movement is CRITICAL.

Every gym I have been in has mirrors. My gym is NO different. The difference between my gym and ‘other’ gyms is that in most other gyms the mirrors get used by humans ‘looking’ at themselves and perving at others.

In my gym the mirror is used as an effective TOOL, another piece of equipment, a very VALUABLE piece of equipment strategically placed to assist my trainers and my clients in attaining ‘proper’ form.

Take a look at my ‘Dynamo’ Fb page pictures for some examples.

The mirror is not there for you to look at YOURSELF doing an exercise, it is there for you to look at the EXCECUTION of the exercise that you are being instructed to administer to yourself.

SAME/SAME but very DIFFERENT!!

Attaining proper form is in my opinion, foundation training. If my client has ‘proper’ form then they are working off a stable base. The exercise is executed to maximise desired benefit. The risk of ‘movement’ injury is therefore minimised if not eradicated. It is a win, win, win. Quality form. Accelerated result. NO injuries.

Incidentally.

Evander Holyfield wrote in an article titled ‘The mirror NEVER lies’ that I read some years ago, something like ‘If I can see an opening in the mirror, then my opponent can see the same opening’.

Holyfield

My boxing club has specific shadow boxing mirrors for my boxers to use, they look at their footwork and the ‘openings’ that their opponents may get presented with. They spend ‘hours’ working on aspects of offense and defence.

I have more women than men at ‘Dynamo’, most of them hate looking at themselves in the mirror. ALL of them get taught or are in the process of being taught that the mirror is a key tool to successful personal goal attainment. It is also the best progression monitor.

As a foot note.

If you have a mirror on your bedroom ceiling but do not have a ‘friend’ then may I suggest that it was not what you did, it was the way that you did it that renders you single. (well that and you being a wrongun)

Enjoy.

Delusion Destruction using DATA.

It is ALL about EFFORT!

We all know this, trouble is ‘delusion’ overrides EFFORT. Sadly delusion does not override desire it just frustrates it.

Here is a ‘mathematical?’ equation for you to ponder.

DESIRE+EFFORT= RESULT

DESIRE+DELUSION=ZERO (followed by a f*** load of b******* excuses)

To beat a world record in anything takes planning. DATA is the key in the planning of a successful world record breaking attempt.

If you want to beat a world record without cheating then you have to take the cheating OUT of the world record attempt.

Obviously this statement is applied here in its purest form as DATA will always be applied to a ‘cheat’ world record.

Let us just imagine that ‘you’ are cheating on your effort thus falling into the ‘deluded’ category of humans with desire.

How can you STOP the cheating? DATA my friends. Use DATA.

We have discussed the mental aspects previously, we understand that it is 99% in the/your head. You ‘have’ to realise that a full on mind set change HAS to happen if you are to achieve your ‘world record’.

DATA is the first weapon you have to fight personal delusion. There is lots of data to record. However as with anything you need a solid FOUNDATION of ‘basic’ data before you get ‘clever’ with data.

1. Record EVERY workout you do. DAY. DATE. TIME.

Seriously people I meet SO many humans that tell me they work out EVERY f****** day and eat like an athlete but strangely have not lost a pound, got faster, stronger etc and then when pushed we see that they have trained ONCE in the last month and ate mainly KFC! They booked time to go. They booked LOTS of time to go. (this booking time had a mental placebo/lie effect) They convinced themselves they were doing one thing when in reality they were doing another……..DELUDED.

OK, so if in the first instance you record WHEN you worked out. You would then have an ‘accurate’ record of if you ‘actually’ did work out.

Initial DATA.

1. DID YOU ACTUALLY GO?

We can get simplistically clever after applying this first CRITICAL bit of DATA.

I am sure you are intelligent enough to see where this is going. Data stops us being deluded. Data is the key to supplying ‘higher’ performance. In ALL areas data is key but within fitness performance, weight management, power out put, endurance, condition etc etc etc then DATA is SO important if you are NOT keeping records of what you are doing. Then I can guarantee that your ‘fitness/health’ desire will remain just that, a desire. You will convince yourself you are working hard and I will call you DELUDED.

Apply DATA. Destroy your DELUSION.

Physically MENTAL!

Are you f****** MENTAL?

Big question and depending on what context you apply, you should be actively wanting the answer to be a resounding YES!!

To clarify. The term MENTAL for the purposes of this blog is NOT directed at humans that actually ‘have’ a mental illness condition. Although it ‘could’ be as during my career as a pro PTI I have worked positively with ‘MANY’ humans using higher levels of fitness as a method of dealing with ‘issues’. Remember FITTER is BETTER.

Anyway, if you are actually ‘mental’ or want to be MENTAL. This blog is for YOU!

99% of fitness is in the head . We all know this. If you need to lose weight it is your mental strength that gets you to lose weight. It is not the healthy food stuffs and hydration that pass from hand to mouth to gut.

It is your ‘mental’ state.

I was at a family do last week and my younger brother suggested I was ‘mental’ whilst alluding to the exercise routines I partake in. He flippantly remarked ‘you probably do a marathon before breakfast’….. (I wish)

Depending on who you ask regarding my mental state I am pretty certain he would be backed up by many.

It got me thinking about perception. I go to many business functions, generally these revolve around food and alcohol. I am always put on the spot by some chubby bright spark that is tucking into a ‘fat boy’ fry up or ‘spannered’ supping a pint…. ‘Oh you CANT eat this’… ‘I bet you do not drink do you’.. Sorry fella but I LOVE a fry up and a pint of beer (generally not at the same time).

I love these exchanges as it gives me an opportunity to do a tiny bit of mind-set manipulation. I am aware that people perceive me as some ‘mental’ fitness addict that only eats healthy, never drinks alcohol and runs everywhere. More utter bollox has not been assumed since David Cameron announced that ‘free’ childcare could be supported to 30hrs per week. MENTAL!

I eat s*** and drink beer. I just don’t do it all the time.

Does the weather stop you going for a run? No. It is your head that stops you going for a run. If you miss a split time on your run, I can almost guarantee that it will be what is going on ‘in’ your head that misses the split, not the food you ate etc pre event that missed the split.

Mentality is ‘everything’. To achieve a higher level in ANYTHING requires a higher level of mental activity.

Funnily enough if you go to the office/work at 04:30 and return at 22:00 whether you become minted or not you will be labelled a hard worker.

If you get up at 04:30, take exercise go to work, stay late. You will be called MENTAL.

Are you ‘f****** Mental’?

I do hope so.

Delusion destruction – ‘LEG DAY’

All my life I have used roadwork (running) as the base fitness generator to any physical activity I take part in. Incorporating specific leg exercises like Deadlifts, Squats, leg extensions etc to compliment my running was applied to my workouts but because I ran and because my running always included fairly evil hills I never really worried if I missed ‘Leg day’.

4 years ago a car driver caught me out doing the classic ‘turn right on a bike’ manoeuvre. Sky floor. Ambulance. f***!

I have been rehabbing myself for the last 4 years. Getting back to running (lol more like ‘dragging’) has been THE single most frustrating part of my quest for fitness and to get my body to work how it had done pre accident.

I keep breaking. I can put a good few weeks of training together in the gym but as soon as I lace up the trainers and get out on the road. I break.

In the photo above you will see the right handle bar is obscured. It is bent backwards. Imagine a rodeo rider being flung up from the bucking bronco he is trying to hold onto. During this bit of road violence my right knee got skewered onto the end of the handlebar, with the bar embedded under my knee cap . I also somehow broke my left big toe?? These two injuries have been the limiting factor in me getting back to my roadwork.

I have substituted running with ‘LEG DAYS’, ok not ‘LEG DAYS’ like those mahoosive freaky body builder types.

I had myself CONVINCED that I was working HARD on my legs as I have implemented a huge variety of leg exercises and felt the ‘LEG DAY’ burn. HOWEVER last Saturday I managed my first 10 minute run for quite some months. My left calf kept blowing up and it took me a while to work out that it was all connected to the break of my left big toe.

Anyway I ran out on Saturday, flat, fast across a field, along a disused railway track up a teeny bijou lumpet of a hill along a bit of road and back to my house. Bent over looking like one of those bug eyed fish, gasping for breath akin to a wheezing 40 a day smoker!

Fucked but triumphant!! Left calf was still where it should be. RESULT!!

Sunday both legs feel sore.

Monday I have DOMS (Delayed onset muscle soreness) like my mother has beaten me with a rolling pin. I took myself out for a 21 min run. I ran well, keeping a pace that I could only just aerobically sustain but my legs felt really sore. Not weak. Just sore. A 10 min run on the Saturday had given me pain that NONE of the ‘LEG DAY’ effort over the preceding 4 years had managed to do. Bent over dribbling bug eyed fish impression follows.

DELUDED.

I have been deluded! Not running has left my legs weaker, even with ‘LEG DAY’

If you run you are doing ‘LEG DAY’ every time you run.

If you do not run and only do ‘LEG DAY’ you are, like I have been, DELUDED and missing a valuable addition to your ‘LEG DAY’.

What ever your training. What ever you are training for. Train yourself to run.

Enjoy.

‘Death and Delusion’

We are ALL going to die. (happy f*kker me)
I do not know anyone that does not understand that they are going to DIE.
It is glaringly obvious. It is a FACT. End of.

How is it then that 99% of the humans I meet are 100% deluded in how their transformation from embryo to furnace is going?
There was a piece of news regarding alcohol today 22/05/15. The bones of the piece were that alcohol sales to ‘admitted’ consumption were devoid to the tune of approximately 1 BOTTLE of wine per human per WEEK!!
My job as a Pro PTI is to MAXIMISE the ‘actual’ and MINIMISE the ‘delusion’.
Delusion is the PRIMARY creator of premature death on this land mass. This is just my opinion, I have NO statistics to back this up, no BOFFINS boffing about doing polls but in my ‘unwritten study’ (of which I have ) MANY.
DELUSION is TOP of the pile.
‘I don’t eat much’……
‘I don’t drink much’..’I don’t smoke much’..
‘I go to the gym everyday’

NO, you are DELUDED.
We are ALL going to DIE. Some nicely. Some ugly. Die we will.
In my ‘unwritten study’ DELUSION is the biggest killer of ALL killers.
Cancer will kill you no matter how fit you are.
DELUSION will kill you faster and MORE often than Cancer.
Get a grip.
The FIRST step in ‘any’ quest let alone a ‘fitness’ quest is to LOSE the DELUSION.
Look in the mirror….. DELUDED?

Enjoy.
M

Next time we can identify some ‘Delusion’ destruction tactics.

When I was 5

When I was 5 there were TWO things that I ‘really’ thought were a complete and utter waste of my time.

The first was SLEEPING, I never wanted to go to bed. I could sleep standing up for 2 seconds and that would do me for the rest of the week.

The second was EATING. Oh how I hated having to sit down and eat. Don’t get me wrong I could eat. I was a dustbin. I would eat anything in front of me. I just didn’t want to have to sit down to eat it. The whole process of eating when you are 5 is just so BORING. I can remember being ‘made’ to eat sssslowly. All I wanted to do was get it done and get on with being FIVE.

Being 5 involved a s*** load of running about. Eating and sleeping got right in the way of my running about.

As we get older we do lots more eating and sleeping and a lot LESS running about. As a result of this increased inactivity our waistline increases directly in line with our blood pressure and our reason to take MORE sleep.

There are studies on sleep. lots of ‘boffins’ have spent many hours researching sleep. These so called boffins came up with the EIGHT hour sleep is ‘best’ study. You may have seen a new study which suggests that FIVE hours sleep is better than 8 hours??

There are many studies on eating. Lots of ‘boffins’ have spent many more hours than the sleep boffins boffing about-about eating. There is SOOO much boffed up boffinisms on eating that I cannot even put just TWO examples for you to cogitate.

As for ‘movement’, there maybe even MORE studies on movement than there are on sleeping and eating put together. BOFFINS everywhere regarding movement. EVERYONE is a boffin on MOVEMENT!!

Ok so here is my ‘UNWRITTEN’ study (of which I have MANY)

If you are tired you will sleep well. If you sleep when you are tired you will sleep better than if you are ‘over tired’. Quality of sleep is worth much more than QUANTITY of sleep. To attain QUALITY sleep you need 2 things. First you need to be TIRED and then secondly (difficult to coordinate) having the ability to sleep when you are tired will deliver the BEST quality sleep. Falling asleep at the wheel or directly after having sex are generally accepted as dangerous so best avoided.

Creating an exhausted state through movement will create a ‘quality’ sleep ‘state’. You can just CRASH out. Power nap springs to mind. like when I was 5. Run run play play run ‘crash’ repeat…….. Your body will recuperate in a fraction of the time. Unbelievable QUALITY sleep.

Point to note. If you eat copious amounts of food you will feel tired. This is not fatigue from movement, this is ‘digestion’ fatigue. It is neither quality NOR generally quantity sleep, although some people eat s*** loads and then sleep long.

Eating ‘well’ seems so BONE obvious to me but in today’s confused society full of ‘boffins’ expunging mainly ‘sponge’ on how and what to eat I understand it to be a difficult subject to ‘digest’. Let us not go into a tutorial BUT apply some common sense…. Eating loads of Pizza, drinking a litre of cola with spotted dick in this instance is NOT considered ‘eating well’. If you need more direction than that I am not the man to assist you.

In summary. 5 year olds know s***.

Sleep LESS.

Eat LESS.

Move MORE.

Have the energy of a 5 year old.

‘Fresh’

So last time I was discussing ‘consistency’. The REALITY is that consistency is pretty much ‘key’ to success on ALL levels. Not just in your health and fitness. All relationships, lovers and love, family, friends, business. Everything needs consistency.

Being fit and healthy takes shed loads of consistent effort. Staying in a long term relationship takes shed loads of consistent effort. Making money same. These are THREE areas that are ‘primary’ to happiness in the 21st century.

It is funny how the last of the three on this list is the one that most humans concentrate on FIRST. Money.

FRESH…. fresh?…. what has ‘fresh’ got to do with anything?

FRESH my friends is how to stay consistent.

If you want to keep your woman/man happy keep it ‘fresh’

If you want to make more money keep it ‘fresh’

If you want to make more of your health and fitness….yep….KEEP IT FRESH!!

I am not going into a whole psychoanalytical tutorial as to the meaning of ‘fresh’ I am hoping that if you are reading this you have at least five brain cells and get it that ‘fresh’ means ‘interesting’, ‘new’, ‘varied’. Not varied as in having multiple lovers whilst in a relationship. Not varied as in having multiple streams of (no) income. Not varied as in having gym memberships you do not use.

As a pro P.T.I this is my vocation, it is my reason to and for being. I do not do it for recreation but I do it for recreation.

The above photo shows me and my woman after taking part in the ‘back to the trenches’ 10k recently. As you can see we are both ‘rotten’ freezing cold, wet through and covered in mud. (how do women keep their faces clean?)

The top photo shows a new piece of workout equipment I made recently for ‘Dynamo’.

Both pictures show new variety to keep things ‘fresh’.

We both do roadwork as a base to fitness. Generally we do not throw ourselves into freezing muddy water with hundreds of others.

We both punch bags as part of our boxing based workouts. Generally we do not punch a 70k truck tyre. (has to be one of THE best punch bags I have ever used).

I have been working out for about 45/6 yeas now. I should be bored shitless. I am not…… WHY?

Firstly I understand that MY fitness is THE priority in my life. I attribute time to my fitness BEFORE anything else. (sadly ‘most’ humans do not get this concept)

Second FIRSTLY I keep it FRESH. I consistently do not do the same workout.

If you are one of my clients, neither do you.

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