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The Amazing 12 – you THINK it’s beyond you? Think again (Part 1, the boys)

SO you think the Amazing 12 is beyond you? You don’t have the time or lack the discipline or willpower or you live too far away from the nearest coach or you believe with a family it’s just not possible or you’re just intimidated by going into gyms or you have a history of starting but not finishing things and it’s not worth beginning?

You’d be surprised. And while the above are all legitimate reasons why participating in and completing the Amazing 12 could be made more challenging, it doesn’t mean it cannot be done.

Firstly, you have to want it and be prepared to do what it takes. Change doesn’t often come easily and why should it? And you certainly don’t want to reach the point where something goes dreadfully wrong with your body before deciding it’s time to take effective action for greater health and well-being.

There is something deeply satisfying to be had from digging deep, testing your metal and discovering your untapped potential. I don’t know about you, but often when I hear people recount events in their lives, they talk with the most pride about and best remember the moments that took them closest to the edge of their comfort zone and maybe even beyond it or where they were challenged.

There is more satisfaction to be had from overcoming something that seems impossible or difficult than completing a task that is easy or you know you are capable of.

Still not convinced you have it in you?

Here are just two men who have, by sheer desire for change, overcome obstacles or limitations that would have deterred most people. It’s often the determined, driven and motivated who are most likely to create changes and then stick with or build upon them. Before you say ‘that’s not me’, understand we ALL have the capability for that mindset.

It just means you need to find a legitimate reason to take action – a driving force inside you – and keep that in mind during those times when things get testing, when you may find yourself questioning what you are made of.

Remember giving up never gets results or creates lasting change. It’s the starting, being brave, believing and persevering that does.

MOTIVATIONAL stories don’t get more powerful than Keith’s. Only days before deciding to do the Amazing 12, Keith was feeling as if he couldn’t go on with life. He was at rock bottom. His wife of 17 years, five months pregnant with their daughter, had passed away suddenly, without warning, from a brain haemorrhage.

In his own words, Keith said, “I was a totally broken man.”

With two daughters to raise, he could see no light at the end of the tunnel.

He recalled one particular visit to his wife’s grave. “I said to Lorraine, ‘wherever you are, I need help. Work your magic’.”

Keith realised he had two choices: to waste away or pull himself together. He remembered how at the entrance to the graveyard where his wife was buried he could see a gym. It was a gym (GP Fitness) belonging to Gan Power, who runs the Amazing 12 program in Waterford, Ireland.

“I walked in, chatted to Gan and he signed me up,” remembers Keith, who had never done any weight-training previously.

Keith’s lifestyle was poor: drinking; smoking; on prescription medicine; strength levels low.

“What happened to Keith was a nightmare,” said Gan. “I can’t comprehend something like that happening. Keith just went through the motions the first few sessions he came in here. But as the weeks went by I could see his personality and focus change. His life became structured. It gave him routine.”

“I was coming to the gym with the weight of the world on my shoulders and dumping it on the floor through exercise,” recalls Keith of his A12 experience. Soon enough changes began happening, not just physically.

“I could walk out of the gym and juggle the world a lot better,” he said.

When he started the program, Keith recalls how he couldn’t do a single chin-up. By the end he was doing multiple chin-ups with 20k attached to his body.

“I became a different man, physically and mentally. This program gave me the foundations to move on in life. My physical appearance, confidence and self-esteem shot up. My thinking became positive.”

There’s a great follow-on to Keith’s story. He decided to go back to college and study sports psychology (a four-year course). “I want to make something of my life and, at the same time, help others.

“I look at what I achieved in 12 weeks on the Amazing 12 and think what I can do in four years. I’m doing it for myself and the kids.”

GARY was told by doctors at the age of 22 that his injured back was never going to get better – that he’d have to learn to live with the pain and pain-relief. Consequently, he was forced to retire from his sports, hurling and football.

Surgery was an option, but he was warned against it. Too risky, the doctors advised. And they couldn’t guarantee it would help.

Gary’s pain was constant. He had gone from winning an under-21 championship with his club and having social connections through sport to nothing. With it went his motivation, fitness and network of friends.

This went on for five years. Gary tried everything, but to no avail. He felt as if he had aged 10 years in the process. Then he decided, almost as a last resort, to try surgery. “I always believed this would solve my problem,” he said.

In March 2014 he had the first of two procedures in Dublin that left him with two metal rods the length of his spine that would remain there permanently. He was told to allow for a year before returning to any kind of gym activity or sport.

Then Gary, with little muscle on his frame, limited flexibility and anxiety about how he looked and felt, approached Colm Callanan in Galway, Ireland. Gary was coming off two operations, four weeks in hospital, four months out of work and 18 months of recovery.

“I was in a rut and had no idea where I was going with regards to my fitness and nutrition,” he said. “Colm asked if I’d have a go at the Amazing 12.”

Gary’s first reaction was: “Absolutely not. I’m nowhere near that level.” But after talking to Colm, he decided to give it a go.

“Never in a million years did I think I would be in the gym at 6.30am five days a week and enjoying every minute of it,” he said. “After two weeks I had slipped into the routine of it and flying through it.”

Gary made it work. “It’s like a collection of positive steps,” he said. “You get a discipline you don’t have to force. You have a personal trainer watching and helping you progress. It wasn’t tough considering what I got out of it.

“I’m now looking at the prospect of playing sport again, seven years after being told I would never be able to. I have always been a positive person, but I’ve become even happier, more proactive and motivated since doing the Amazing 12.”

*The next wave of the Amazing 12 Chichester starts on January 9, 2017 at Core Results. Book in for a free consultation to find out more. Contact: Claude@Intelligentstrength.co.uk

Week 8: Attitude is everything

WHAT if I told you that your attitude shapes the way you move? Would it make you think differently about your attitude?

Consider how fear, anger, happiness, confidence, doubt, positivity etc all impact on your body, muscles, nervous system, posture, energy, motivation, vibrancy and concentration.

The opposite can be true also – that movement can alter your attitude, which is why many people do exercise or train.

Kari, Ross and Sue, who are training with me on the Amazing 12 at the Core Results gym, are all contrasting personalities with different mindsets, jobs and lifestyles. It’s been interesting to observe their ups and downs, how they face challenges, how they impact on each other and how they have adjusted to the program week by week.

I call Sue “high maintenance with humour” and I mean that in the nicest possible way. Kari is steady, but has moments where (metaphorically) she beats herself up. Ross is up and down. When he’s down, he’s really down. When he’s flying, he’s like he can conquer the world and will help everyone around him to do the same.

This week, Kari was doing a particular movement that I could see was challenging her. She didn’t get the amount of reps she was aiming for and looked at me, as if to say ‘what’s going on? Why can’t I do this?’

I could see clearly, though, that there was doubt in her mind as she was getting set to start. She was intimidated. We’ve all been there before. Trouble is, the doubt quickly became a reality.

So I asked her, “What was going through your mind as you were about to start?”

She replied: “That I hate this exercise [which happens to be Sue’s favourite].”

Call it hate or fear, sometimes the two can become one. But the bottom line is that Kari was questioning herself and, consequently, virtually defeated before she began. So we had a bit of a pep talk and discussed how to make the mental shift.

I’m not saying it’s easy, particularly when weight-lifting. But remember we become good at what we practice the most.

One of the most impressive examples of mental strength for me is when an Olympic weight-lifter fails an attempt at a massive lift and then, minutes later, comes back to execute it perfectly. That’s real strength.

Kari composed herself and as she stepped up for the next set her body language was different and she proceeded to not just exceed the amount of reps on the movement that had thwarted her minutes earlier, but she tripled it!

This week Sue came up short on one particular movement, but I expect her to trump it next time she tries. Why? Because she’s a fighter and going to be more determined (motivation), she knows what she is up against (experience), she’s will be stronger from the training (adaptation) and we’ll make a few technical tweaks (skill). And if she falls short again, we’ll try once more the week after.

“I bring everything to my training,” said Sue. “The good, the bad and ugly. Training is the time I give myself to be free. It isn’t something I do to keep fit. I do it to stay happy. I never have a problem motivating myself. But it also means I take all my emotional baggage with me. If I’ve had a shit day with the kids, it ends up in the gym. If I have a bad day at work, it ends up in the gym.”

That could be a trainer’s nightmare. But Sue has the ability to use that anger or anxiety to her advantage. “The good news is that I get to work out the stress and frustration,” she said. “The bad news is that my trainer gets it in the neck a lot [sorry, Claude]!”

I’ll be honest. If I don’t believe I can get the best out of someone, I won’t take them on. But I know I can work with Sue. In fact, despite what she has said, she is great to train.

“My saving grace, I think, is my humour,” said Sue. “During the Amazing 12 there have been a few ‘I don’t know whether to laugh or cry’ moments and I’ve always ended up laughing. My attitude hasn’t changed, but my resolve has strengthened – we must all make time to do the thing that makes us happy and allows us to let off steam.”

Kari’s relationship with training is different. She admits she was addicted to getting muscle soreness that comes with training excessively. Prior to signing up for the Amazing 12, Kari had done little training for the best part of four months.

She now thinks it was her body’s way of shutting down, as a way of protecting itself. “I’m convinced that was the case,” she said. “It was like I went into training hibernation as a way to recover.

“I’ve always smashed my body to pieces by over-training. The Amazing 12 has taught me to slow down and listen to my body. In order to perform better, my body needs rest periods and proper fuel.

“My body has also taught me that it’s stronger than I ever thought. My mind has always stopped me from lifting heavy. If the weights looked too heavy or the monkey bars in a race looked too difficult, I would decide I could not do it.

“The mind still plays tricks during a session now and again [like this week]. So I know not to walk into something with negative thoughts as you would have already failed. ‘Know you can and you will’ is going to be my motto going forwards.”

Ross is still on an emotional roller coaster. He has a demanding job as a paramedic. This week he had to train after attending a nasty suicide. He also has PTSD, which affects his sleep. Often this, when combined with working shifts, leaves him tired when training.

The doubts about whether he will be successful in transforming his body remain. “I’ve struggled with the diet,” he said. “Although my strength has grown, my attitude is, ‘what will be, will be’. I’m doing everything that’s asked, but not getting the results.”

Ross trains hard and I’m excited by what he can achieve in the remainder of the program, but he isn’t seeing the results he has predicted for himself at this stage. Therefore, he still has a tough time believing the Amazing 12 will deliver what he is after. To some extent, it is like he is driving with his brakes on and complaining the speed isn’t quick enough.

I’m still confident he will be singing a different tune come the end of June.

Sue, however, has reached the point that if she were to finish now she’d be satisfied.

“My shoulder [which she had injured a year ago] is now strong again and I’ve got full range of motion back. I am also a better person for indulging myself in this bit of time where I feel me,” she said.

“The Amazing 12 hasn’t just made me physically stronger – I’m happier, healthier and better for my family because of those things.”

*The next wave of the Amazing 12 Chichester begins on September 5. If you would like to know more details and/or make an appointment for a free consultation or have any questions, please email me at Claude@Intelligentstrength.co.uk

Week 6: The ‘Everest’ connection

IF climbing Everest were easy, what would be the value in doing it?

Very little beyond admiring the view or using it as a stepping stone to something more demanding, I suspect. When we really challenge ourselves is when we grow or discover sides to ourselves we never knew existed.

Sue said before she started the Amazing 12 that this program was her ‘Everest’. Her late and dear father could relate much more to climbing than he could training in a gym. And when times have been tough on this program, Sue has switched her attention to her father, as though she were calling on superpowers.

Going up Everest is never going to be smooth sailing even for the most esteemed climber. But there is still a tremendous amount to be gained from scaling such a peak, just as there is in completing the Amazing 12.

I am using this analogy in relative terms, of course.

Sticking with the analogy, I am effectively the guide leading my group – Sue, Kari and Ross – up the mountain. Everyone is making great progress and on course as i put them through their paces at Core Results. There are no slackers. But along the way we’ve had questions asked and some difficult moments. All a part of the journey, I say. The goal is to reach the top and learn from overcoming the different obstacles faced along the way.

The hiccups thus far have been few, in fairness. Kari had to take a few days off in week 4 for work, Ross missed a few sessions in week 5 because of sickness and this week he tweaked his back while squatting, admitting he’d failed to check his breathing. These things happen. But it was a wake-up call for Ross.

“I realised what I did,” he said. “It could have been much worse. I’m actually grateful for it. It made me realise how important set-up is on these lifts and just the slightest loss of concentration can result in injury.”

So here we are, at the end of week six. Last week it was Ross who was in the tunnel of doubt, but he has now seen some light and is in a much better place. In fact, he was looking like a powerhouse at the end.

“This week’s been a real turning point for me,” he said. “I’m beginning to believe. I can see things happening. I feel really elitist to be doing this – not in a I’m-better-than-everyone-else sort of way, but more like this is a really special thing to do.”

It was the turn of Sue this week to lose the faith, if only very briefly. Again, metaphorically-speaking, she has had to battle with her thoughts and uncertainty, though never to the point of not continuing. Sue hasn’t missed a day. It was more like she was asking the guide – again and again – are you sure we are heading the right way?

For the guide (me), the answer is always an obvious ‘yes’. But a dark cloud can mean something different to a guide than it does to the inexperienced climber. To the climber, there for the first time and unsure of the terrain and conditions, it’s dicey territory, especially if you don’t relinquish control. It’s that trust thing all over again.

As the guide, I have the knowledge of how to get to the top and in the best and safest way. That’s my job. That’s my objective. I know the pitfalls and I have a method for dealing with them. But to travel with me, you need to have faith in me.

This week we had a small pep talk about mindset because I really believe – and I see it week in, week out – that limits are imposed by the mind rather than the body.

I don’t train to discover a limit, because where do you go when the limit is established? Instead, I don’t seek limits and seldom venture close to them. The aim is to continue progressing, because it’s about convincing the mind what is possible.

This week Sue overcame a few challenges, one of which had stumped her last week – and she did it without much difficulty. What Ross can do now compared to the first week, when he struggled, is ridiculous. And Kari, a very steady operator, improves with almost every session though even she had a little roadblock this week.

When this journey is over, however, I’m confident they will feel like they have never felt before. They’ll look back on this experience and to the uneasy and questionable moments and wonder why they ever doubted themselves or me.

It’s normal. How many people who have confronted their ‘Everest’ haven’t faced periods and moments of uncertainty or anxiety? You just need to keep moving towards your goal. Focus on how far you have come, what you have accomplished, what are your strengths, what you CAN do…

No wonder they say your mind fails before your body. The mind gives the orders. Tame the mind. Feed it with information that strengthens and not weakens it. There are many lessons to be learned on this path.

It takes 12 weeks to scale the Amazing 12. You need to be equipped: eat the right foods; bring the right attitude; stick to the plan; stay focused; keep showing up.

I’m not at all worried. Sue, Kari and Ross are all precisely where I want them. Like I said, I know the way ahead. I know they can all make it. I know they can all achieve fantastic results. They now have to trust themselves as we move ever closer to the peak.

“The difference between the impossible and the possible lies in a person’s determination and belief.”

The last session of the week was another strong one. Ross, with a smile back on his face, turned to me and said, “I feel on top of the world right now.”

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BOOK YOUR PLACE ON THE NEXT WAVE OF THE AMAZING 12 CHICHESTER, STARTING SEPTEMBER 5 AT CORE RESULTS, QUARRY LANE. EMAIL Claude@Intelligentstrength.co.uk FOR FURTHER DETAILS.

10 things I learned from Muhammad Ali

I NEVER tire of watching or listening to Muhammad Ali. There is something uniquely captivating about him.

In case you hadn’t noticed or realised, there’s been a big exhibition at the O2 Arena in London celebrating the life and career of the former world heavyweight boxing champion.

I grew up during the time when Ali reigned supreme. His face was everywhere, as was his voice. I recall watching him on TV doing double-decker hamburger commercials, being interviewed by Michael Parkinson on the BBC and, of course, watching his fights.

His contest with George Foreman in Zaire in 1974 – ‘The Rumble In The Jungle’ – is one of the first I can recall.

Now Ali, who has Parkinson’s Syndrome, is a shadow of the man I used to see. He has lived longer with Parkinson’s than he has without it.

The exhibition at the O2 goes through the full spectrum of his existence – the good and the bad. It does a superb job painting Ali’s character, brilliance and contribution to sport and humanity. That’s why I urge anyone who hasn’t been, to make the effort to see it.

Ali played a major part in my life. I’m sure it’s partly because of him that I became interested in boxing and why boxing for many years (as a participant and then a journalist) was an integral part of my being.

But Ali, the man, meant more to me than just what he delivered in the ring. Here’s my list of the 10 lessons this great, extraordinary and beautiful individual gave me.

1. Boxing is a dangerous and unforgiving sport

ALTHOUGH Ali has Parkinson’s, I have no doubt boxing – and competing for too long in it – contributed in a major way to his condition. Sure, people from other walks of life have Parkinson’s and have never boxed or been hit in the head repeatedly. But we are all so different. What will break one man won’t affect another and what we are talking about here is damage to nerve and brain cells. Ali fought for too long and in boxing it’s the brave who usually get hurt. It’s a twisted irony that a man with such a pretty face, brilliant reflexes and the greatest profile the sport has known would suffer such a fate. Ali, though, didn’t know when or how to quit. He wasn’t the first or last in that respect. “I will return”, was his great tagline. His speech, however, had started to slur noticeably around 1976 and yet he boxed on until 1980. Don’t forget that boxers suffer punishment in the gym as well as in their contests. It is accumulated damage. Overstay your welcome and boxing will make you pay.

2. Back up your boasts

IF you want to make bold predictions, talk aloud, tell everyone what you can and will do and how good you are, then be prepared to back it up with something of substance. Ali, of course, talked the talk. He was, though, incredibly gifted, flamboyant, charismatic and outstandingly brave. Ali also had a way of bragging that came across as entertaining rather than annoyingly arrogant, although great rival Joe Frazier and many others didn’t often think so. He knew how, through the power of the spoken word, to stir interest, create excitement and captivate an audience.

3. Stand up for what you believe in

I don’t believe there are too many men of Ali’s stature who would have dared take the stance Ali chose during the Vietnam War and become a conscientious objector. He risked everything for what he believed in. That took immense courage. Ali was outspoken and challenged the status quo. He dared to be different. We ARE all different, but not all of us dare to be. He had the courage to face the world when his physical condition so obviously and harshly deteriorated. Ali never believed in hiding.

4. Be a giver, not a taker

NO-ONE personifies this more than Ali. I don’t know of a more generous sporting figure. You can argue he was wealthy and therefore giving came more easily. But I’m not really talking about money. Ali gave himself. He gave his time. And time is our most precious commodity. Even though he was the greatest personality in sport, Ali kept no barriers between himself and his fans, who came from all religious backgrounds, social sectors and corners of the globe. I know many people who took the journey to visit him when he was in training and they were always welcomed. You wouldn’t find that with today’s heroes. Ali loved it. I know stories about Ali and his generosity that would leave you astonished. He was a great man not only because of what he achieved, but because of how he treated people and bridged the gap between superstardom and the starstruck admirer.

5. Be humble

THIS may sound like a weird one. Ali and humble don’t obviously go together. But I think Ali was incredibly humble. He had many friends who were “common people”. In fact, he went out of his way to be with them. He didn’t sit himself on a pedestal, even though he often declared himself “The Greatest”. If Ali of all people refused to look down on others, then none of us ever should.

6. It’s not over until it’s over

ALI rose from the ashes and did the seemingly impossible. Twice – against Sonny Liston and then George Foreman – he won the world heavyweight championship as a massive underdog when many genuinely feared for his life. Those fights were 10 years apart. Ali’s spirit – in the ring, in his battle with Parkinson’s, in his political and racial views – was unquenchable. He is a fighter in every sense of the word. The lesson here is to keep going – despite your setbacks and what others may think and say – until you achieve your goals.

7. Spend more time with your children

WHILE Ali loved children and being around them, what’s interesting is that it was often at the expense of his own family. His kids love and adore him. But during Ali’s career, when he was away training and travelling, they didn’t get to see much of him. The movie I Am Ali depicts his relationship with his children. The insightful film reminded me of just how important time spent with your children is and how fast it passes.

8. Don’t take health for granted

ALI doesn’t wallow in self-pity and never has. But he is clearly unwell and has been for many years. This has impacted significantly on his life and those around him. That he was an athlete and a magnificent physical specimen and still succumbed to poor health shows that no-one is invincible. By fighting too long, Ali abused his body and brain. It came at a cost that money could never replenish.

9. Being smart comes in many guises

WHEN we think of smartness, often academia comes to mind. Ali was incredibly smart, but not if passing intelligence tests is the criteria. For example, he flunked the army induction exam – probably deliberately. But listen to any of his interviews and you’ll see a marvellously engaging personality with a razor-sharp mind and wit. The truth is that everyone is good at something. Find what you are good at and enjoy most and then work at it.

10. Strive to be The Greatest…version of yourself

DON’T settle for mediocrity. Success starts with a mere thought or dream and becomes a reality when we turn it into a goal and then apply desire, drive and focus. Ali always had a vision. I was fortunate to discover early in life what my passion was and went for it. Ali inspired me – and generations of others – to stick to their chosen path and never give up.

The Ali Exhibition at the O2, dedicated to the life of the former three-time world champ, runs daily until August 31, 2016.

Ali died on June 4, 2016, several weeks after this post was first published

Week 5: Biceps, Self-talk & Doubts

ONE of the members at Core Results took a look at Sue, Kari and Ross on the first day this week and asked me, “Why are they doing this [the Amazing 12]? They already look amazing.”

Not a bad compliment really, considering we had just started week 5 and there’s another seven to go. Kari was on Cloud Nine this week. For the first time in her life she discovered she had biceps.

Biceps are not the be all and end all, of course. But it was more symbolic of how her body composition has so obviously changed and that she had noticed.

“Feeling on top of the world this morning,” she said to me the next day. “Starting to feel like I am taking shape. Absolutely loving this process.”

What’s interesting, though, is that at the beginning of the week, just for a few moments, she had felt almost the opposite. After one movement we were training, she didn’t feel as if she had done particularly well and said to herself, “Pathetic.”

It got me thinking about self-talk and how we encourage or discourage ourselves mentally. Everyone is different. But, more often than not, you’ll find successful people are those who have positive self-talk, don’t berate themselves and quickly move on. It’s a skill. You need to practice it. You need to first become aware of it. But realise also that doing the opposite – putting yourself down – is a skill as well. What you practice the most will likely stick and become your default action.

Training doesn’t stop with exercise or the physical side of our being. We are training the mind as well as the body. That’s why Sue said, “the Amazing 12 tests your metal as well as your muscle.” It’s true.

I was listening this week to famous American wrestler Triple H talk and how he explained why the gym taught him everything he needed to know about life: discipline; structure; practice; disappointment; victory; goal-setting; physical strength; mental strength; durability; stamina; sociability; team work; positivity; negativity; overcoming challenges; confidence; health….

The Amazing 12 is the same. My trio has been experiencing a lot of emotions and challenges. Ross has had a particularly difficult week. He missed a couple of sessions through being ill. He still doubts the process will work on him.

“I know how my body works and I just don’t think it [the A12] will work,” he said.

One of my A12 colleagues, Phil Earley of ITS Fitness in Newcastle, told me of one of his recent graduates – a 56-year-old (pictured above).

His results were outstanding, as you can see. Yet Phil told me that after nine weeks this client had come to him, patting his belly, saying “it ain’t shifting”.

Phil told him what I keep saying to Ross: “Follow it to the letter and you’ll see.”

Self-doubt is often self-defeating. There is a very strong link between what goes on in the mind in relation to the body.

But I will keep working on Ross. He is getting undoubtedly stronger and fitter. He has so much potential. I see changes to his physique and I know what lies ahead.

“Just keep doing what I ask you to do and it will happen,” I reassured him. But, for now – until Ross really starts to believe – I am working against his resistance. We’ll see what happens.

Ross and Sue even shook hands on a friendly bet because Ross didn’t think he’d get into great shape by the end. Sue wagered £10 that he would, with the money to go to charity.

Sue has been solid and consistent, though still juggles her training around work, raising two children and family life.

Kari has been flying high. “I’m excited to find those unexplored depths of my lifting potential,” she said. “Thank you for helping me perfect my lifting technique and making me believe in myself more.”

Put it this way: at the end of the week, when she should be more tired, I had Kari do exactly the same workout as the one which made her say “pathetic”. Her performance, however, had improved DRAMATICALLY by making just a few tiny tweaks.

And Sue tested out her pull-up at home one night (and take into consideration she hadn’t tried one in a long time – well before we started the program). Although she’d managed a pull-up in the past, it was always a struggle. However, Sue told me this week it came easily, so easily it surprised her.

The best of this program is yet to come.

A Picture Has A Thousand Meanings

THERE is a time and a place to push hard. Finishing on your back at the end of a session doesn’t indicate over-training. Ending in that position after EVERY session will likely, however, be to the detriment of progress.

This was Sue Saunders on the second week of the Amazing 12 in Chichester (at the Core Results gym), giving it her all, but working hard without allowing sloppiness into her movement. That is how I prefer it.

An image like this can provoke varied reactions: ‘that looks too tough’; ‘that’s just what I’m looking for’; ‘can I do that?’; ‘is it too hard for me?’; ‘she must be fit’; ‘she can’t be very fit’…

What does the picture say for you?

Rest assured, the Amazing 12 is designed to work on anyone who moves without pain. I don’t slaughter the people I work with. I train them to become stronger and fitter. And a workout like this has its place in the process.

My 10 Truths – Part 2

MY previous post, inspired by the podcast of Lewis Howes, a former successful American footballer, listed my first five truths – truths I have discovered in my lifetime.

Here are my next five, in no particular order of importance.

happiness

6. Happiness is between the ears. This is a close relation to No. 4 and No. 5. In western culture we’ve been taught, conditioned and raised to seek happiness externally. I used to think that if I lived in constant sunshine (I’m a summer person) and in stunning surroundings and by the ocean and without the pressures of a stressful job and no mortgage and in a comfortable home with space, I’d be blissfully happy. I tried that. It didn’t work. If my thoughts are scrambled and unsettled that is what I will feel irrespective of what I’m doing, where I am and how much money I may have in the bank. Make it a priority to manage and train your thoughts. Hard as it may be, routinely weed the garden in your mind. If you don’t, the weeds take over. When your mind is at peace – really at peace – then your relationships, location, wealth and vocation can enhance your happiness, not the other way around.

stress

7. Too much stress is our greatest enemy. It’s interesting that we focus our attention on all other areas of life, but spend so little time combating stress or forming effective strategies to deal with it. We can be perfectly healthy and strong and fit in our bodies and eat the optimum diet, but it won’t protect you if you are exposed to frequent doses of high stress. Nothing, in my opinion, is more damaging to the human body and psyche than continual stress and worry.

8. Good quality sleep is crucial. There used to be a time, when I was younger, when getting by on little sleep earned you bragging rights. Now I think back and see it as nonsensical, like a lot of things I/we do/did in our youth – until we know better. Sleep is so vital on so many levels. It’s what allows us to grow, recover, repair and function optimally. My sleep suffered after I became a father. I used to be able to sleep anytime, anywhere. But not anymore and that’s frustrating. Losing sleep can strip years off your life and reduce dramatically the quality of your days and ability to function at your best. Thankfully, there are many ways to improve it. If you’re also working out a lot or hard, you need at least eight hours per night.

multi-task

9. Multi-tasking is overrated. I know there’s a bit of a gender joke here about how women can and men can’t and some will argue that I, as a man, have included this to fight the corner of my male brothers. I can multi-task, but let’s just say I prefer not to. As soon as you split yourself between multiple tasks the quality of the effort and focus diminishes and, more often than not, so will the end product. I much prefer to concentrate on one thing at a time and give it my best shot. Quality over quantity every time for me, though it doesn’t stop me from admiring those who can spin plates on their head, hands and legs while riding a unicycle, playing a flute and meditating!

Ali

10. Our actions are determined by our beliefs. This is what makes it so hard for us to allow change to happen: we are so entrenched in our beliefs. And we so often believe what people tell us is true without questioning. I’ve tried to keep a more open and flexible mind as I have grown older, which means that some or all of these 10 truths could change in time. But I know I’m stubbornly holding on to other beliefs that probably don’t serve me well. There’s nothing wrong with changing your mind. However, the longer we believe something the harder it can be to shift our mindset. I’ll leave you with this quote from Muhammad Ali: “A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.”

My 10 Truths – Part 1

Lewishowes

ONE of my favourite podcasters is Lewis Howes (pictured), a former professional American Footballer who has gone on to become a big media success after his sporting career was cut short through injury.

He has a podcast called ‘The School of Greatness‘, where he interviews successful people and extracts from them secrets to being leaders and achievers in their chosen fields. I’ve become an avid listener because it’s informative and inspiring.

At the end of his podcast interviews, Howes usually asks his guests a question: what three truths have you learned from life that you would pass on if it were your final message?

It’s a thought-provoking question and one I’ve pondered every time I hear him ask it.

I tried narrowing it down to three, but 10 came to me straight off the bat and there could – and probably are – more I just haven’t thought about. Here are my first five most obvious truths (and I reserve the right to change these as I grow older and wiser!) Part two to follow…

choice

1. We always have a choice. In other words, take responsibility. It’s easy to blame others when things don’t go how we want them to. But the reality is that no matter the outcome, good or bad, we play our part. Somewhere, somehow, we make a choice, consciously or unconsciously, that puts us in the position we find ourselves in. And even if we don’t think we have a choice in what happens, realise we always have a choice in how we react.

2. ANYTHING is possible (within reason) if you believe it and don’t give up on it. Ask yourself this question: how many things have you achieved in life that at one time you would have considered impossible? To make it happen, firstly, you have to believe in the dream and then, secondly, you have to give yourself the best possible chance. In my case there are dozens – probably more – of examples where I achieved the seemingly improbable. I think back to how, without any journalistic qualifications, I became editor of Boxing News in what seems a lifetime ago. It was a job that as an early teenager I literally dreamed about having. The odds seemed stacked against me, yet it happened. The only conclusion I can reach to explain why I got the job is that I wanted it so badly and for so long that the hands of fate turned in my favour. However, it wouldn’t have been enough for me to dream about it, but then stay at home and wish for a call to come my way offering me the position. I had to put myself about, make the right contacts, develop the right skills, remain focused and keep pushing until the opportunity became available and I was the obvious choice for whoever had the final decision on filling the vacancy. Passion, desire, drive, determination count for so much. You can’t beat the man or woman who refuses to quit or give up and, remember, you are only limited by your thoughts. I eventually gave up that job, a secure one of over 20 years, to travel the world with my wife and children when people said I was insane for trying, that it couldn’t be sustained and I’d never again find a job I enjoyed. I was told it was too risky. Yet we still made it happen and lasted 4 1/2 years on the road. Does is make me special? Not at all, because I think almost anyone could do it. All I did was dare to challenge the conventional thinking that holds us back and took the steps required to achieve the goal.

3. Health is really all you have. Thankfully, I discovered this early in life. It not only saved me a lot of money and time that would otherwise have been spent on alcohol and tobacco and who knows what else, but has enabled me to live a life free of medication and sickness. Today, we live in a fast-paced culture where we demand and expect instant gratification. We seem to have really lost touch with a sense of what is real, important and valuable. We have so many material desires, but what do they, our futures and the quality of our relationships mean without the full health to enjoy it? I have young children. Not only do I want to be around to see them grow up, I also want to be able to fully engage and play with them, regardless of age. I want to help them to appreciate the importance of staying healthy. I also don’t want to become a burden to anyone. So I’ve always made my health a priority. It may sound selfish or even obsessive, but I believe the opposite to be true: the more functional and healthy I am, the more I can offer to everyone and everything in my life.

Fear

4. Fear isn’t real. Now I bet you’ve heard this before. It still doesn’t stop me from feeling a sense of fear or anxiety. But it does help me to deal with it. Fear always appears real when we don’t confront it. But when you do, more often than not you discover it’s a mental fabrication and an exaggeration of our imagination. It’s not the situations or circumstance we face that are scary, but more the thoughts we have about and around them. I like the acronym for fear: False Evidence Appearing Real. I stopped reading newspapers and watching the news many years ago because I didn’t want my head filled with negative images and messages. Too much of that can leave you paralysed, deflated, paranoid and terrified. I chose to filter as best I could what my mind could be exposed to. So now I try to feed myself positive messages. I listen to podcasts instead of the news, read books instead of newspapers and am selective if I switch on the TV. I’m still a work in progress (and always will be).

freedom

5. Freedom is in the mind. Let me explain where I am with this one. We supposedly live in a ‘free’ society where we have the freedom of speech etc. But we are not truly free until we can be ourselves, accept ourselves as we are and exist without concern about being judged or how others will react to our actions, words, emotions and beliefs. My definition of genuine freedom: to act with integrity, transparency, honesty and fearlessness. A wise man once said to me: “Whenever you are worried what people think, you are owned by them.”

My next 5 truths to follow…

Simple & Sinister

I CAN’T speak highly enough about Pavel Tsatsouline’s Simple & Sinister program.

It is simple – by design! It’s sinister in its execution and how it challenges you. Single-arm kettlebell swings and Turkish Get-ups – every day. That’s it.

Doesn’t sound like much. But I love it. Why? Because (a) it doesn’t take up much time (b) it doesn’t leave you feeling sore and (c) I love to practice.

These two movements epitomise for me what is great about using this cannonball with a handle otherwise known as a kettlebell.

The swing is the foundation of all kettlebell work and the one-arm swing forces you to use your hips, glutes, hamstrings and core the way you are supposed to.

And then there is the Get-up which, when I first tried it, I could hardly manage with only a modest weight. Now, after several months of Simple & Sinister, I am genuinely staggered by the progress I have made and without stepping out of my comfort zone.

Get-ups teach you to respect the kettlebell and expose your weaknesses. I like that.

So in between doing the Amazing 12, I practice and follow programs like Simple & Sinister, because it keeps me honest and reminds me about understanding the process of getting stronger and making progress. The goal isn’t to wear yourself out or work up a sweat, but rather to refine the efficiency of your movement and when it becomes effortless and nearly flawless, where you can do it slowly and with your breath under control, is the time to move up to the next kettlebell.

Tsatsouline’s book is a priceless slice of his knowledge. Like all good teachers, he communicates clearly and directly.

So if you are stuck between programs or just want to challenge yourself in a different way, grab yourself Pavel’s book and dedicate yourself to these two movements. It’s an investment you won’t regret.

How to restore a rusty kettlebell

I JUST finished my restoration project on a rusty 32kgs kettlebell that was badly in need of repair. It had rusted and that’s when it can start tearing the flesh on your hands.

With a couple of willing helpers and using some fine emery cloth for sanding, a car dent and scratch repair kit, wet and dry paper and some spray paint, the kettlebell came out nearly as good as new.

Try to avoid going to thick with the dent repair paste as it then takes longer to sand down. Keep sanding until it’s nice and smooth, wipe off with a cloth and then apply a couple of layers of paint.