Visualization: Unlock the power of your mind

Have you ever felt you were just going through the motions? Struggling to feel engaged with seemingly mundane aspects of your physique journey? Let me show you the purpose in what we do.

There’s a short story that goes around the corporate innovation and motivational circuits that I find truly inspiring. And told by the right person in the right setting, this story can transform your thinking, elevating your perspective from mundane to momentous.

Moreover, as a bodybuilder, I have found this tale to have deeper meaning in our efforts to transform our physique.

Let’s start with that story.

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Workout mistakes: Part 1 – You don’t have a plan

You’ve resolved to make a positive change in your life, hit the gym and transform your physique. Just don’t make one of these three big mistakes. Otherwise, your progress will likely be very short lived.

I’ve been going to the same gym now for about four years. One of the things that disappoints me the most is seeing the same people coming through the gym, year after year, and not making progress.

More worryingly, when I watch and talk to these people, they are all making one or more of the following three mistakes.

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Take a look in the mirror. What do you see?

Over the coming months, I’m going to give you the information you need to make a positive change in your life. A change rooted in the dramatic improvement of your physique and well-being.

Take a look in the mirror. What do you see?

My guess? At best you see average. At worst, you see someone who is twenty-something pounds overweight. Pot-bellied, soft and sloppy.

You’ll say “That’s judgemental and shallow“. But it’s not.

You’ll say “How I look is not a reflection of who I am“. But it is.

You’ll say “I’ve got my priorities in order“, with work and family taking top slot. But you haven’t.

Millennials are sitting behind desks 8 – 14 hours a day. They don’t sleep well and they don’t eat well. Our bodies are continuously bombarded with all the wrong forms of stress and society pacifies and coddles us into thinking this is all normal.

It’s not.

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I see potential everywhere

I’m lucky enough to have a gym at work, but depending on my split, I still have to train closer to home at the weekends.

For me, that means hitting-up my local 24 Hour Fitness.

Living way in the burbs, east of San Francisco, clientele at the gym skews older; quite a bit older, in fact.

At peak times, you still see groups of jocks congregating around the benching station, but by and large, the majority of the men and women are in their thirties, forties and fifties.

And you know what, a lot of them are pretty darn jacked!

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So much going on right now

I’m sure it’s likely the same for everyone, but I really have a lot going on right now.

In addition to working full time, punctuated with international travel to see my kids and family, I have a whole host of projects in the melting pot, all vying for my attention.

Of those, the one project that’s been getting most of my attention right now is a collaboration I am working on with Scott Tousignant and Bryan Krahn.

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Final body composition test of the year

I had my final hydrostatic test of the year yesterday at the FitnessWave mobile testing unit that visits my office. It was my tenth test in almost exactly two years, and it’s been a fun and informative process.

The numbers from this final test are not all that impressive when considered in isolation, but when I add a little narrative and consider the longer journey, they stack-up pretty well.

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Stop waiting to be ready

Are you still putting things off, waiting for that moment when the stars align and you’re finally able to declare you’re ready?

I know I’ve been there; we probably all have.

And frankly, given my ability to procrastinate, finesse and otherwise bog down on details, without my very best effort, I’ll likely be there again.

I stumbled across this quote this morning, on Facebook of all places, and it immediately struck a chord with me.

It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now. And you may as well do it now. Generally speaking, now is as good a time as any. – Hugh Laurie

Don’t spend your life waiting to be ready, or it–whatever it is–may simply never happen.

Improve core strength with unilateral movements

Struggling to find time for your ab training? Not in love with ab training in general? In this post, I’ll show you how I exploit unilateral movements to improve core strength as part of my regular workout programming.

Frankly, I’ve never been one to do a lot of ab training, and as a result my core is definitely not as robust as I’d like.

I understand good core strength is important, and how that translates to a stable foundation for a whole host of other movements. I just don’t enjoy ab training.

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Workout: Full body, three day split

This week, I’ve been testing a new, full-body program; a simple affair run three days a week. And it tested pretty well.

Of course, it’ll be weeks or months before I can tell what it does, and there’s the real possibility I’ll still make a few small changes. But overall, it’s solid.

Both full body and three day splits are staples of workout programming, with just about every trainer and trainee having built and followed a similar program.

So why full body, and why the simple split?

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Journal: Day 2 of my full body split

Today’s post is short and sweet, following on from my last post covering day one of my new, low volume, high frequency split.

I’ll cover the programming for the workout as a whole in a final post at the weekend. For now, I’ll just detail the workout I followed last night.

Overall, it was a pretty solid session, especially for a first run through. Balance seemed about right, although I found the single leg box steps left me feeling like more was needed for the legs, but I was also nowhere near my capacity there, so I’ll reserve judgment on that one until we’re working harder.

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