July 2019 - METTA BOX Personal Training & CrossFit

Thursday 01/08/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Strict Press  4 x 6
Box Step Ups 4 x 8 Each Leg
Skill Development
Pausing Power Snatch
Bar Muscle Ups
WoD
21-15-9
Dumbell Thrusters
Jumping Muscle Ups

---  WORKOUT OF THE DAY  ---

PERFORMANCE+

AMRAP 18

Row 15/12 Calories

3 Rounds:
15 Air Squats
10 Hand Stand Push Ups

 

 

PERFORMANCE

AMRAP 18

Row 15/12 Calories

3 Rounds:
15 Air Squats
10 Push Ups

FITNESS

AMRAP 18

Row 15/12 Calories

3 Rounds:
15 Air Squats
10 Knee Push Ups

 

Wednesday 31/07/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

 

Movement/Strength
Strict Press  4 x 6
Box Step Ups 4 x 8 Each Leg
Skill Development
Pausing Power Snatch
Bar Muscle Ups
WoD
21-15-9
Dumbell Thrusters
Jumping Muscle Ups

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
5 Rounds for time:
9 - Chest to Bar Pull Ups
12 - Toes to Bar
15 - Dumbell Thrusters (22.5s/15s)
1:30 Rest

PERFORMANCE
5 Rounds for time:
9 - Pull Ups
12 - Toes to Bar
15 - Dumbell Thrusters (15s/10s)
1:30 Rest

FITNESS
5 Rounds for time:
9 - Jumping Chest to Bar Pull Ups
12 - Sit Ups
15 - Dumbell Thrusters (10's/8s)
1:30 Rest

4 Core Values for Long Term Results

We've trained hundreds of people over years and in that time we've learnt to recognise the key core values that are common in those that achieve truly life changing health and fitness results.

The good news is talent and genetics aren't on the list. Often people mistakenly think that some people are meant to be fit and some aren't. Although we recognise that peoples genetics give them certain strengths and weaknesses, we do not recognise that those with the 'right genetics' do better than those without.

In fact, we often recognise that those who have to work harder for their results are MUCH more likely to get better results for longer, it's like they appreciate it more.

It's also worth noting that not all of these inspirational people started with these values, but they soon learned them. Here is a list of the four core values we have leant to recognise in all of our most inspirational clients:

1. Practice

Getting truly fit is more than just sweating, it requires that you learn to move well, learn new skills and work hard to get rid of bad habits. Our most successful clients embrace this process and regularly practice skills, technique and mobility.

2. Patience

Getting truly fit isn't 'easy'. It requires a lot of hard work and learning. More often than not the most significant results come from focussing on your most significant weaknesses. Our most successful clients are patient with the process and patiently target their weaknesses over and over again instead of avoiding them.

3. Commitment

Getting life changing results requires a lot of commitment. Results may come quickly in the beginning phases of training but after this the real results take a long time, but are much more rewarding. Our most successful clients have trained with us for months if not years and made their training stick by committing to the process.

4. Consistency

Possibly the most important value that dictates success. Consistency trumps talents and genetics combined. If you are following the right process with the right guidance there is nothing more powerful and more indicative of success than consistency. Some of the fittest most capable people that train at Metta Box couldn't jump properly when they first started training with us... and they didn't pick things up quickly, but they didn't need to because they trained, consistently, come rain or shine, for years.

 

Of course, these qualities need to be applied in the right environment whilst following the right processes. We specialise in helping committed people achieve quality, life changing sustainable results and therefore we tend to attract people with or willing to embrace the above qualities.

If you're serious about results and you have the above qualities or you're willing to develop them, it's worth your time checking us out.

Tuesday 30/07/2019

---  PERSONAL TRAINING PROGRAM  ---
Monday/Tuesday

Movement/Strength
Back Squat 4 x 6
Pull Ups 4 x 6
Skill Development
Push Jerk
Hand Stand Push Up
WoD
Tabata
Air Squat

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
Buy In:
50/35 Calorie Row

Into:
3 Rounds of:
400m Run
30 Box Jumps (30/24)
30 Wall Balls (12/9)

Buy Out:
50/35 Calorie Row

PERFORMANCE
Buy In:
50/35 Calorie Row

Into:
3 Rounds of:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (9/6)

Buy Out:
50/35 Calorie Row

FITNESS
Buy In:
50/35 Calorie Row

Into:
3 Rounds of:
400m Run
30 Box Jumps (20/12)
30 Wall Balls (6/3)

Buy Out:
50/35 Calorie Row

Monday 29/07/2019

---  PERSONAL TRAINING PROGRAM  ---
Monday/Tuesday

Movement/Strength
Back Squat 4 x 6
Pull Ups 4 x 6
Skill Development
Push Jerk
Hand Stand Push Up
WoD
Tabata
Air Squat

---  WORKOUT OF THE DAY  ---

PERFORMANCE
Push Jerk
Build to a heavy set of three from the ground

WoD
AMRAP 10
15 KB Swings (32/24)
12 Revers Lunges (32/24)
9 Push Jerks (75/50)

PERFORMANCE
Push Jerk
Build to a heavy set of three from the ground

WoD
AMRAP 10
15 KB Swings (24/16)
12 Revers Lunges (24/16)
9 Push Jerks (60/40)

FITNESS
Push Jerk
Build to a heavy set of three from the ground

WoD
AMRAP 10
15 KB Swings (16/10)
12 Revers Lunges (16/10)
9 Push Jerks (35/25)

Saturday 27/07/2019

---  PERSONAL TRAINING PROGRAM  ---
Friday/Saturday

Movement/Strength
Deficit Deadlift  4 x 8
L Sit Holds 4 x Max
Skill Development
Pausing Squat Clean
Ring Muscle Up
WoD
1 Minute on 1 Minute off x 5
Air Bike

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
In teams of three

Run 600m
15 Rounds Patners Complete Full Rounds
7 Thrusters (50/35)
7 Pull Ups
7 Burpees

Run 400m
12 Rounds Patners Complete Full Rounds
7 Thrusters (60/40)
7 Pull Ups
7 Burpees

Run 200m
9 Rounds Patners Complete Full Rounds
7 Thrusters (70/50)
7 Pull Ups
7 Burpees

PERFORMANCE
In teams of three

Run 600m
15 Rounds Patners Complete Full Rounds
7 Thrusters (30/20)
7 Pull Ups
7 Burpees

Run 400m
12 Rounds Patners Complete Full Rounds
7 Thrusters (40/25)
7 Pull Ups
7 Burpees

Run 200m
9 Rounds Patners Complete Full Rounds
7 Thrusters (50/40)
7 Pull Ups
7 Burpees

FITNESS
In teams of three

Run 600m
15 Rounds Patners Complete Full Rounds
7 Thrusters (20/15)
7 Jumping Pull Ups
7 Athletic Burpees

Run 400m
12 Rounds Patners Complete Full Rounds
7 Thrusters (25/20)
7 Jumping Pull Ups
7 Athletic Burpees

Run 200m
9 Rounds Patners Complete Full Rounds
7 Thrusters (30/25)
7 Jumping Pull Ups
7 Athletic Burpees

Friday 26/07/2019

---  PERSONAL TRAINING PROGRAM  ---
Thursday/Friday

Movement/Strength
Deficit Deadlift  4 x 8
L Sit Holds 4 x Max
Skill Development
Pausing Squat Clean
Ring Muscle Up
WoD
1 Minute on 1 Minute off x 5
Air Bike

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
5 Rounds for score
1 Minute Toes to Bar
1 Minute Row
1 Minute Air Squats
1 Minute Rest

PERFORMANCE
5 Rounds for score
1 Minute Toes to Bar
1 Minute Row
1 Minute Air Squats
1 Minute Rest

FITNESS
5 Rounds for score
1 Minute Ab Mat Sit Ups
1 Minute Row
1 Minute Air Squats
1 Minute Rest

How to get fit & stay fit

How to get fit and stay fit

At some point in most of our lives we will find ourselves saying "I'm going to get fit". Having to get ourselves fit is a relatively recent phenomena in the bigger picture of human history because until recently we have had to be fit to survive. Our lives have always been active, we've had to walk, run, carry, lift, climb, swim etc on a daily basis.

As life has become more convenient, our jobs have become more sedentary and our food more unhealthy, our natural fitness has slowly been replaced with a struggle to stay healthy. As a nation we're storing excessive amounts of body fat, suffering from joint pain due to muscle imbalances and suffering from higher levels of osteoporosis due to a lack of resistance training.

Although we may have a variety of reasons for wanting to get fit/fitter ranging from losing weight, to running a marathon to being a competitive weightlifter, there are training components that are key to success and longevity in any health/fitness endeavour. In other words, regardless of what our goals are, all good quality training should contain the same key elements.

These components aren't random. They are found through an understanding of what fitness is and the modern issues we are tackling with fitness. Instead of thinking about how our bodies look we think about what they can do, what they can't do and what they're meant to do. Following this process leads to improved health and athletic standards of fitness no matter what age you start. See below:

1. Movement Training

Learning how to move properly is CRUCIAL to being fit and healthy. This is the most important aspect of being fit and the most overlooked.

WHY - Spending years in unnatural positions, sitting on chairs and reading with our heads forwards changes the wiring in our bodies leading to large muscle groups switching off or becoming very under active. We then adjust our movement to compensate for those under-active muscles and we drill those poor movements in for years. Look at a toddler picking something up off the floor, they squat or deadlift, they never bend their backs. We learn unnatural movements over many years and if we jump straight into excessive training without fixing these movement patterns we're probably going to make them worse and or get injured.

HOW - Human movement can be complex but it is also very simple. The basic movements you should learn to ensure all major muscle groups are working are:

  • Deadlift - Essentially picking something up off the floor. Teaches us how to utilise big muscles around the hip and maintain a neutral spine under load.
  • Squat - Getting up off the floor or off a chair. Teaches us how to utilise the big muscles around the hip and legs whilst improving or maintaining lower body flexibility essential for health.
  • Strict press - Putting our arms over our heads. Teaches us how to utilise the full shoulder and is particularly important for activating commonly weak muscles in the upper back that result in poor posture

2. Full Body Strength

WHY - Every muscle in your body is there for a reason. Letting muscle groups get weak results in poor posture, increased risk of injury and decreased metabolism. Keeping the whole body active and strong is essential for health and performance. For example, If a runner had a weak upper back, their shoulders are likely to hurt after long runs and their ribs become more compressed as they run making it harder to breath.

HOW - Regular resistance training in compound (multi-joint) movements such as those mentioned above. It's usually beneficial to do resistance training on common areas of weakness also, such as the scapula and Glute muscles. Having a good coach can help you identify the most appropriate exercises for you. At Metta Box we utilise a variety of movements to target the whole body. When doing specific weight training a good rule of thumb is to start light and develop good movements, then mix up sets & reps. For example:

Example - 12 Week Squat Program

Weeks 1-4 - Light weight movement focussed - 4 sets of 15

Weeks 4-8 - Muscle Building Focus - 4 sets of 8-12

Weeks 8-12 - Strength Focus  - 5 sets of 3-5

3. Gymnastics

Being able to move around your bodyweight is a key part of health, fitness and performance.

WHY - Gymnastics is essentially the ability to move your own bodyweight around. An air squat is gymnastics, as is a jump as is a backflip. It's important that our training includes elements of gymnastics because it develops a strength that is very relevant to life. If I can do a push up, I can get myself up off the floor after a fall. It also forces me to develop a good strength to weight ratio. I can get away with weightlifting and elements of conditioning if i'm too heavy.. but gymnastics not so much. Gymnastics training forces us to get to healthy body weight.

HOW - Start with the basics. Work on an air squat, a push up, pull up and sit up. Once you are competent at these work towards doing 10 of each unbroken then look at making them more challenging by either adding weight, speed or complexity. Be sure to learn good form. There's enough progressions in gymnastics to keep you working towards goals for the rest of your life. If you want to test your gymnastic stamina try 10 minutes of as many reps as possible of 1 strict pull up (or banded) 5 push ups, 10 air squats.

4. Mobility Movements

Flexibility is key to long term health and performance.

WHY - Being able to move your joints through their full ranges of motion will keep them healthy long term and help you feel good/perform better.

HOW - Instead of just stretching its equally as if not more important to strengthen the weaker muscles in the body that are allowing the imbalance to happen. Think about when someone has shoulders that sit forwards, we often say 'don't slouch' or 'get your shoulders back'. This is really a waste of time because the muscles that pull those shoulders back are weak and pulling them back isn't going to change that. Instead we utilise movements that require those weak areas to work and we do these movement with loads that those weak muscles can manage. Below are some of these key movements:

Goblet Squat - Squatting with a kettlebell in front of your body. Forces core, hip, leg and upper back muscles to work in unison whilst stretching hip flexors and other hip muscles to full range of motion.

Deadlift -  Forces core muscle to work in unison with hamstrings, Glutes and lower back. Forces lower back, Glute and hamstring muscles to stretch.

Overhead Squat - Utilises every muscle in the body, forces the spine to move into healthy ranges, particularly potent in forcing the upper back muscles to activate and strengthen.

5. Multiple Energy Systems

Your body has a variety of energy systems, when all of them work well you are significantly fitter and healthier than when just one is working.

WHY - The body makes use of different fuel sources to move at different speeds and intensities. Historically we have used all of them, we've walked, we've jogged, we've sprinted, we've lifted, we've thrown heavy things etc etc. Training all of them keeps us or gets us truly fit. Specialising in one at the expense of another can negate from true fitness. For example, being able to run for 60 minutes but struggling to run 400m in under 2 minutes. You're meant to be capable in all, and your training should implement that. To keep it simple, any good 10k running program should feature sprints.

HOW - There are three major energy systems and we train all three of them we get athlete standard results. To simplify we have:

  • Long energy system, aerobic, going for a slow jog
  • Sprint energy system, anerobic, Sub 15 seconds sprints
  • Explosive energy system, ATP, a heavy weight lift or single high jump

Working on a variety of resistance training, 5-10k distances running or rowing and sprints or 10 minute high/moderate intensity training will deliver optimal fitness results.

6. Mixed Modality Training

Real life fitness looks different to a gym. Although there are specific things we should do in a gym to target specific areas, our training should also feature something that is relevant to the demands of life.

WHY - If you go to the gym and do bench press then 10 minutes of running once a week, you're going to get good at bench press and running for 10 minutes. The demands of life can often require us to do multiple things at once. Something as simple as going on holiday, we might have to walk a fair distance whilst carrying the kids and carrying heavy luggage. Mixed modality training trains our bodies to more effectively take on the demands of life.

HOW - Combining 2-3 elements of training that you can do well and doing them repetitively at intensity for 5-20 minutes is a great way to develop life fitness (work capacity). Some examples of this could be -

  • 15 Minutes - 5 Deadlifts (Weightlifting), 10 Air Squats (Gymnastics), 15 Calories Row (Conditioning)
  • 10 Minutes - 6 Push Ups (Gymnastics), 12 Kettlebell Swings (Weightlifting), 400m Run (Conditioning)

7. Variance

Continually mixing your training up might sound like a hassle, but it's essential for results and longevity and it's not as complicated as you might think.

WHY - Humans haven't evolved doing the same thing every day and they definitely haven't evolved doing sets and reps on a weight machine followed by 10 minutes on a treadmill. We often crave routine, but if we get into a habit of doing the same training every week our bodies will adapt and we'll stop getting results. You don't have to reinvent the wheel but you need to change it up.

HOW - At Metta Box we utilise different methods to make sure that our training is varied but not random. Our personal training programs work in 12 week blocks, with the weights and reps changing throughout that block. We focus on a range of skills and targets, when those skills and targets are met we go to the next level. In our Workout of the Day classes we program to target different energy systems, movements and loads.

A simple way of doing this at home over a three day training program would be to have one day weightlifting focussed, one day aerobic focussed (20-60 minute run row) and one day a mixture of the two, then ensuring you change the focus every 6-12 weeks.

Summary

In summary, learn to move, strengthen your body, train gymnastic movements, train multiple energy systems, mix it up and keep it varied. If you feature these components in your training program there's enough scope to keep you interested, stimulated and getting results for the rest of your life.

Simple... or maybe really complicated! Having a basic understanding of what we've listed above should open your eyes to how your training should be and where you might need to make some adjustments. If you want to implement it but don't want to have to try and do it all on yourself, come and say hello.

If you already train with us and would like to discuss your own training book in for a goal review here.

You can book a No Sweat Intro here or message us on Facebook/Email and we'll get back to you.

Programming for health, fitness and performance

The 'Insulin Rollercoaster' is something we talk about regularly when helping people understand their dietary habits.

The Insulin Rollercoaster refers to a state the body goes into when it is fed a diet too high in carbohydrates, especially processed carbohydrates. Essentially, the body goes into a viscous cycle of having a boost in energy, then crashing, then craving poor quality foods to boost it again. The health impacts of this are a lack of consistency in our energy and weight gain, especially around the torso, even if we are training regularly and live an active life.

As always, we are focussed on helping people achieve long term sustainable results. Having a basic understanding of the major issues we face with the modern diet will go a long way in putting you in control of your nutritional health for the rest of your life. The Insulin Rollercoaster is one of the most significant dietary problems we face as a society.

Insulin Roller Coaster - What and Why?

Your body is constantly trying to regulate itself. If you run until you are out of breath, once you stop your body will get to work to try and bring it back to a normal state, to bring the heart rate down and get back to it's regular resting state.

One thing that plays a significant factor in how we feel is our blood sugar levels. The exercise you do and the calories you eat/drink change your blood sugar levels, your body produces hormones in order to get those blood sugar levels back to normal. Exercise uses up blood sugars, certain types of food increase them.

When our body has too much blood sugar, it produces insulin to control it. Insulin rushes around the body and putting it into storage mode, opening up cells for the excessive sugars to be stored in.

If our blood sugars are really high, the body goes into super compensation and will actually store so much of our blood sugars that our blood sugars become too low (sugar crash). This super compensation also means we store excessive amounts of body fat. As a result our bodies then crave sugary starchy foods because they are unable to naturally regulate their own sugars for energy. In simple terms, we're putting on body fat, tired, and craving crap food.

If our blood sugars are consistently pushed too high over long periods of time (months and years) the cells in our bodies can actually stop being receptive to Insulin. This means we are no longer able to regulate our sugar levels, a serious condition  referred to as Diabetes. Note, Type 1 Diabetes is a condition people are born with. Type 2 diabetes is the type that can be developed in life and can be hereditary as well as dietary related.

Consistently boosting our sugars too high affects us negatively in the short medium and along term.

Short - Low energy, Craving bad food, Mental fog
Medium - Body fat gain, loss of motivation, negativity
Long - Serious weight gain, Diabetes

What Causes High Sugar Levels?

Every calorie we eat or drink breaks down into a basic compound in the stomach which then gets transferred to our bodies. Carbohydrates break down into sugars. If they are natural carbohydrates they usually come to the stomach accompanied with a whole hose of nutrients and fibre, which slows down this process and releases those sugars and nutrients to our bodies slowly (we need sugar remember).

If they are processed carbohydrates they are usually very low in nutrients and fibre, meaning they process super quickly and boost out blood sugar levels rapidly. They also tend to taste sweeter and are much more addictive. This is why your children prefer white bread to wholemeal. White bread has had the fibre removed, meaning it breaks down quicker, meaning it tastes sweeter in the mouth. It's also worth mentioning here that white bread spikes blood sugars faster than sugar and is used as the measuring point when assessing foods and their blood sugar boosting levels (the glycemic index).

What's an even quicker way to get sugar into our blood streams... don't eat it, drink it. And our country is flooded with sugary drinks specifically marketed at our kids (get them hooked early). Even no sugar sweet drinks have been shown to create the same insulin response as their sugary counterparts.

How does the modern diet look for many people?

Insulin Spiking Diet

Breakfast
Cereal or Toast (Processed carbs that spike blood sugar)

Mid Morning Snack
(Because our bodies our blood sugars have crashed from breakfast)
Cereal Bar (Processed carbs that spike blood sugars)

Lunch
Sandwich or big portion of pasta with some meat and maybe veg (Predominantly processed carbs that spike blood sugars)

Dinner
Lots of Rice or Potatoes or Chips (because our blood sugars are down from lunch) with meat and veg

Add on to this a couple a can pop and something sweet after dinner and you can see how easy it is to live on a sugar heavy diet. Processed carbs are cheap, convenient, readily available and addictive. They also give us short term satiation (feeling full). It doesn't have to be every meal either, even if you just have a carb heavy breakfast that will still throw your body out for the next 4 hours after that meal. A much healthier day would feature natural carbs accompanied with micro nutrient rich foods (see link here), fats and proteins.

Healthy Daily Diet

Breakfast
Smoothie (see here)
or
Overnight Oats with Protein Powder, Seeds & Strawberries

Mid Morning Snack
Small handful of Nuts & Apple

Lunch
Humous, Avocado, Spinach & Wild caught Tuna Wholemeal Wrap
or
Wild Rice, Soya Chunks, Spinach & Falafel

Dinner
Sweet Potato, Mixed veg & Wild Caught Salmon
or
Brown Rice & Black Bean Stew followed by Vegan Protein Hot Chocolate

 

Summary

If you want to have consistent energy levels, lose body fat easier and sleep better then prioritise natural carbs and combine them with other foods.  Set up your kitchen so that processed foods aren't an option. Replace things in wrappers with nuts, seeds and fruit.

Spend some time on the weekend cooking off brown rice, sweet potatoes ready for the week. Start buying whole grain seeded bread instead of white. Save some glass jars (standard jam or peanut butter size jar) fill them 3/4 of the way with oats and soak them over night for a convenience breakfast ready to go in the morning.

Don't buy or drink sugary drinks, replace them with squash or fruit teas. When you crave sugar go for fruit instead of processed.

Weaning yourself of processed carbs and sugars might suck a little bit for a week but within a short period of time you'll notice a huge difference. Still treat yourself to fun food and don't feel like you're 'off the wagon' if you have something bad. It's what you eat the majority of the time that affects how you health and how you feel.

Useful Resources

Glycemic Index List - The Glycemic Index highlights foods that spike blood sugars the quickest (foods to avoid) and foods that that slowly release sugars (foods to favour)
Metta Box - Carbs Post
Metta Box - Micro Nutrient Post

 

 

Thursday 25/07/2019

---  PERSONAL TRAINING PROGRAM  ---
Wednesday/Thursday

Movement/Strength
Push Press 4 x 7
Easy Pistols 4 x 7
Knees to Elbows 4 x 7
Skill Development
Pausing Squat Snatch 3 x 5
WoD
AMRAP 8
5 Push Press
5 OH Squat
5 Cal Bike

---  WORKOUT OF THE DAY  ---

PERFORMANCE+
Build to a Heavy Good Form
5 Rep Deadlift

WoD
5 Rounds For Time:
10 Deadlifts (100/80)
10 Hand Stand Push Ups

PERFORMANCE
Build to a Heavy Good Form
5 Rep Deadlift

WoD
5 Rounds For Time:
10 Deadlifts (80/50)
10 Push Ups

FITNESS
Build to a Heavy Good Form
5 Rep Deadlift

WoD
5 Rounds For Time:
10 Deadlifts (60/40)
10 Knee Push ups