amazing 12 Chichester Archives

Kari (June 2016)

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THE day after completing the Amazing 12, Karien Gladman took part in the World War Run in Dorking. She was a little apprehensive beforehand as during the Amazing 12 we hadn’t done a lot of the type of endurance work she had been used to. Kari therefore wasn’t entirely sure how her fitness would hold up.

I got a message from her. “Excellent race,” she said. “Loved the mud as always. I was so strong doing obstacles. Successfully completed several I would not have attempted before. Great feeling!”

Obviously, it wasn’t as bad as anticipated and further proof what the Amazing 12 can do for fitness as well as strength and physique and so many other aspects of our being.

But I wasn’t really surprised. What I noticed about Kari more than the strength gains and physical changes was the rise in her confidence. Here was a South African mother (of a grown-up son who recently graduated from university with a masters degree) in her mid-forties who was unsure of herself in the gym and, in particular, around weights. She’d tried CrossFit, but always favoured the workouts and movements that suited her strengths – mainly cardio.

Kari was described as a ‘plodder’. Now, though, she is anything but. Over the course of three months, I watched her blossom under the barbell. And this lady has real staying power!

“This experience has made a bigger impact on my life than I thought it would,” she said.

Kari considered it a survival-type experience as it was all so new and there was the diet to adhere to.

“The last week, especially, felt that way” she said. “The Amazing 12 worked me in many ways…discipline, determination, limited calories, spurring your team members on. And, and, and…I now realise it [the Amazing 12] was not just about the fitness.”

Kari got the results she was looking for and worked hard for it. “Thank you so much for this experience,” she said.

“I look exactly the way I want to look. My body is toned, my shoulders are not too big.”

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Kari had her moments of uncertainty and a few days when she was off-colour, but, generally, her consistency was her strong point.

“Although there were times when I wondered how this would work out for me, I knew I had to believe in you and the program and ride it out,” she said. “I am so much stronger now. I am believing in myself and my abilities so much more.”

And yet Kari has the potential to go much further. I took her as far as I could within 12 weeks – and the photos show clearly how she got leaner and more muscular – but, especially in the areas of strength, I feel we only scratched the surface.

“This has opened an Aladdin’s cave for me,” she said. “I love feeling strong. I am walking with my head held high.”

Kari seldom, if ever, complained. She’s the type of person you give instructions to and she tries her best, always attempting to maintain a calm exterior. And, as a coach, all I can ever ask for is that my students offer their best effort. She missed in total three days (because of work commitments) – two in week 4, one in week 9 – but was always devastated to have to do so.

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I remember one particular session when Kari suddenly realised – for the first time – that she actually had muscles. Tall and slender, Kari was smitten with her biceps. But I was seeing changes in her physique, strength, movement and performance throughout.

I recall how at the start she was finding it difficult to military press for reps with 12.5kgs (27.5lbs), yet by the end she was working with 27kgs (59.4lbs). Similarly, her bench press working weight went from 12.5kgs (27.5lbs) to 33kgs (72.6lbs). Kari’s back squat for multiple reps more than doubled – from 17k (37.5lbs) to 36k (79.2lbs). Best of all was her deadlift. We started with unbroken reps using 30k (66lbs) and finished at 72.5k (159.5lbs)!

Kari was a pleasure to work with and get to know. The above numbers underline her progress and successes. The photos illustrate all Kari’s hard work and what happens when effort, improved eating and intelligent training are all combined. Now she can feel immensely proud of her achievement, enjoy her new body, put it to use and, armed with more confidence, set about attacking the many other challenges on her bucket list.

How did she enjoy the program? “Loved it,” she said. “Loved it!”

Now she’s considering doing a six-week version of the program – usually reserved for those who have already done 12 – in the New Year.

*Do you want results like Kari’s and/or to transform your fitness, strength and physique? I’m looking for a few more committed individuals for the next wave, beginning on September 5 at Core Results Gym. Places are limited. If you would like to know more about the Amazing 12 Chichester program, please contact me at Claude@Intelligentstrength.co.uk.

Sue (June 2016)

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I REMEMBER clearly earlier this year returning from the gym having watched 43-year-old mum-of-two Sue Saunders work on her corrective exercises in her bid to return from shoulder surgery (May 2015). I said to my wife, “I can’t see Sue being ready [in time for the Amazing 12]”.

That was my judgement based on what I had seen to that point. The start of the Amazing 12 was only weeks away. But then something happened: Sue made miraculous progress. The shoulder loosened up and felt much better. Kudos to the team at Core Results for that. And, all of a sudden, Sue went from being a ‘No way’ to a ‘she’s ready’.

It was a once-in-a-lifetime opportunity for her. Sue’s worked with me on the Amazing 12 as my photographer since I started. She had seen all my previous graduates. I’d also worked with Sue as a coach, so there was already a strong element of trust both ways.

Sue had talked about the Amazing 12 with her father shortly before he passed away. This gave the challenge added significance. Naturally, she was concerned about the shoulder flaring up or not being up to the task. She had other concerns also: finding the time; devoting fewer hours to her photographic business; the impact on family life; coping with the sense of guilt from focusing on herself; not wanting to let anyone down.

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Her husband told her to go for it. Her two children were supportive from the get-go. We scheduled some time in the gym for me to take her through some movements to test out her body and there didn’t seem any problems. I gave her the green light. Sue then made the decision to proceed.

She didn’t know precisely what she was letting herself in for, but knew she wanted to do it. I reassured her that the intention was – and always is – to enable her to become stronger, fitter and in better shape without causing injury. This program is adaptable.

As you can see from the photos, Sue did staggeringly well. Look at the photos and realise the difference in weight lost between the start and finish was only 3lbs, yet the transformation and increase in strength was impressive.

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It wasn’t smooth sailing – and something like this seldom is. However, Sue missed only one day of training and she was gutted about that. She really wanted to be ever-present.

This was an adventure and all adventures, almost by definition, are lined with uncertainty, moments of joy and times when you have to dig incredibly deep and feel close to the edge of your comfort zone. Sue had several of those moments. The key is to keep going – and she did. There was never any question of that. Hopefully, I can coax her to explain in her own words in due course how the experience felt and what she gained from it.

There were some specific goals she had which were overcome. For example, her previous best deadlift (for one rep) was 82.5kg, yet by week 7 Sue was knocking out reps with 80kgs. By the finish, she had nailed 92.5kgs for multiple reps without putting down the bar.

Five days after her photo shoot I got her back in the gym and we did some strength-testing (above). She managed a single-rep deadlift of 102.5kgs (225.5lbs)!

To say Sue became stronger is an understatement. I remember the first day I ever trained her shoulders (going back a few years) and her grimacing as she pressed overhead a 7.5kgs bar with 1.25kg plates dangling on either side. To show how far she has come, by the end of the A12 she was shoulder-pressing for reps and sets with 16kgs dumbbells in each hand – and with more comfort than she is even aware of.

I watched her display tremendous grit to better her squatting with a weight that had left her stumped the first time we tried it. Her fitness levels soared as well. I recall Sue saying one day how amazed she was by the speed with which she was able to recover from day to day without ever feeling sore.

In the strength-test session, Sue hit 60kgs (bodyweight) for one rep on her bench press and did a chin-up from a dead-hang (arms straight) with 14kgs attached. As a fitness test, I had her do a 10-length challenge with an empty prowler after five weeks of training. She recorded a time of 2mins 45 secs. When we retested at the end of the program, her time was down to 2mins 27 secs for the same distance. Clear improvement!

I can’t deny Sue was challenging to coach, but I mean that in the nicest possible way. Sue undoubtedly helped me to grow as a person and coach. She asked questions every day. That’s just how she is – wanting and needing to comprehend the hows and whys for everything. She kept me on my toes. In return, I enjoyed encouraging her to challenge her perceived limits and prevail.

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Initially, strength was her focus in order to regain the confidence to use her body as she could pre-injury, but then her attention switched to body shape and wanting to get an elusive six-pack, drop body fat, feel confident and lean enough in her body to wear shorts again and achieve a physique that reflected how hard an effort she had made.

I had to keep reassuring her that the program will deliver if you stick with it. It’s only normal when you haven’t been somewhere to ask or wonder what is around the next corner. Then we hit the final week – the peaking stage – where preparation is everything. Sue continued to display great strength. She knocked out 45 quality chin-ups in fairly short time in one particular session and told me on a scale of 1-10 for difficulty (with 10 being tremendously hard) that it felt like only a 5 or 6!

Sue’s an extraordinary and multi-skilled lady. She juggles a lot of balls. She’s a perfectionist. She also confesses to not liking change. But she’s also very funny, determined, committed and delivered results which exemplify what the Amazing 12 is all about.

I’m proud of her and grateful to have had the opportunity to work with her to write this chapter in her life. I hope enough of my philosophy has rubbed off on Sue to help her recognise this as the beginning and not the end and that with the right mindset and patience she has the potential to continue taking on and conquering any challenges she dares to set for herself.

*Want to be the next candidate for the Amazing 12 Chichester? I am taking applications for the wave beginning September 4 at Core Results, Chichester. Contact me at Claude@Intelligentstrength.co.uk

Week 12: It’s not the gold medal that matters most

AND so it ends. Sue (above) and Kari have crossed the finish line. Photo shoot done. My work is done (for now). What an experience. I am delighted with their results. They both looked amazing. They achieved their goals. I’m very proud of their efforts.

The photos are souvenirs, mementos of the journey, the hard work, focus and accomplishment. It’s like a gold medal, a reminder of what you achieved.

Athletes and sportsmen compete for medals, but a medal isn’t won in one race or contest. It’s won each day over months and years by training smartly, often hard, eating the right foods, getting the right amount of recovery, taking care of your body, overcoming obstacles, picking yourself up when you fall and cultivating a successful mindset and making sacrifices.

Training is a process by which the intention is to make progress towards a given objective. In the Amazing 12 I have ONLY 12 weeks to get the best out of those I coach.

Like Sue said a few times this week and before the final few days of the peaking stage, “this [pointing to herself and her body] is what we worked hard for [not the photos].”

It’s true. You can’t remain at your peak. It’s physically impossible. That’s why it is called a peak. But you can, by continuing to train and eating sensibly, maintain a physique and fitness and strength levels within touching distance of optimum. It’s a balancing act. We have other things in life. But I hope I have helped Sue and Kari to realise a few things: the value of health and a strong body; how food affects our systems; how much our thoughts determine our outcomes; that to make advancements doesn’t mean we have to repeatedly hammer ourselves close to the point of no return; that intelligent training needs to be progressive and structured and success comes through discipline, commitment, patience and not giving up.

I know these impressive ladies have been through a lot these past three months – which have passed so quickly – and I hope to share with you what they have learned and experienced. I will post their pictures and full stories in due course.

They are thinking of what comes next. They have the gold medal and gold medals create opportunity. What will they decide to do with it?

Thanks for following their adventure. The next group will commence at Core Results on September 5. Would you like to be a part of that? Would you like to see how far this program can take you in three months? I’m taking applications for the next wave.

Drop me a line at Claude@Intelligentstrength.co.uk for more details. I’m happy to answer any questions.

Week 11: Deadlifting, mindfulness and the impending finish line

WE have reached the stage in the Amazing 12 program where it is noticeably tougher. The deadlift, in particular, presented some challenges this week at Core Results. Sue felt as if she was nearing her limits. She pulled 92.5kgs off the ground repeatedly. That’s more than she has ever done. Kari did the same with 72.5kgs – way more than she has lifted before starting the program.

However, Kari’s form broke down during some of the sets. So we lowered the weight and practiced the technique with a lighter weight. This was a valuable experience and not a failure by any means. The deadlift may seem straightforward – and it is – but it can also be very technical and those fine details are essential when you begin asking your body to overcome heavier loads. To ask that question of a body that hasn’t been already primed is courting disaster. Body type and mobility make a difference to how easy it is to master the deadlift. But nothing beats practice and patience.

It got me thinking, because while we don’t do deadlifts too often on the program, we deadlift practically every day of our lives. Some of us realise it and some of us do not.

Whenever you take from the ground a weighted object you are effectively performing a deadlift. Mothers and fathers picking up their children are deadlifting. Labourers at work. Children at play…

It is not always enough to go to the gym. The gym is just the beginning. It’s how you lead your life that matters most. The gym is where you learn and refine the skill under supervision. Out in the world is where you get to put your gym skills and gym strength to use.

The time spent in the gym is relatively little. But if you do not apply what you learn you aren’t really changing much. If I train you to deadlift once per week and the rest of the week you lift objects from the ground with bad form, which movement pattern do you think will prevail?

If you workout every day, but spend the vast majority of your time seated or slumped at a desk or on a couch, what shape will your body adapt to?

I see all the time people lifting by using their backs and they complain about having a bad back. Figure that out.

Changing a movement pattern is tough in the beginning. It requires almost continual thought, devotion and concentration. Kari found it a little overwhelming at times trying to focus on all the components of the deadlift to be able to execute the movement well. But with practice comes change. She’s made tremendous progress from when we started.

Over time that which we once had to think hard about becomes second nature and a new pattern emerges.

The Amazing 12 tries to teach that. We’re honing skills and eating habits week in, week out. You get good at what you practice the most.

“I’m more mindful of my body now since starting the Amazing 12,” said Kari. “I’m more aware of how my core influences my posture and how important it is to engage core muscles when lifting.

“I have also learned to listen to my body and not push it to pieces – that it’s not just okay to have rest days, but crucial.”

For Sue the injury she sustained more than a year ago was enough to make her more conscious of how she moves day in and day out. “Once you’ve had an injury and been debilitated, you become more mindful,” she said.

“But coming from a place of injury and movement recovery, the Amazing 12 has given me back my confidence in the way I move. I no longer hold myself stiffly to protect my shoulder or worry about lower back pain when picking up something heavy.

“Lifting heavy weights teaches you to respect your body. I am proud of what my body has accomplished during these three months and I’m now confident of being ‘fit for purpose’.”

Next week Kari and Sue head towards the finish. It’s about getting them to peak for the photo shoot. The aim of the program is to achieve the best results possible – strength, fitness and shape – in 12 weeks. The photo shoot is just a way of illustrating the change in shape. But the real gains are made in strength (intelligent programming), fitness (conditioning work), technique (from practice), confidence (reaching the finish, overcoming challenges), health (eating better) and training knowledge (self-sufficiency).

“The 12 weeks have flown by quickly,” said Kari. “It’s unbelievable to think we have only one week left. I’m going to miss the training sessions. But I’m looking forward to building on what I have learned and to include more cardio in my training. My legs are craving a long run.

“I’m also looking forward to having a cleaner diet. I’m more mindful of nutrients and how to fuel my body. The Amazing 12 showed how head-strong and disciplined I can be when required. I was fortunate enough to share the experience with a lovely training buddy, too. She [Sue] is an inspiring lady.”

Sue has mixed feelings. “I will miss the training,” she admits. “I have loved it, despite it being tough at times and pushing me way out of my cautious comfort zone. I will miss the friendly banter and comradery of my training sessions with Kari and Claude.

“I am anxious about what happens next and where to go from here. Now I’ve climbed Everest [well, nearly], I like the view. I will, however, be glad to have more time to focus on other important things in my life. I’m looking forward to getting back to ‘normality’ in terms of my family and running my business.

“There is no doubt you have to make sacrifices for the Amazing 12 and that is why it is an accomplishment for those who undertake it. Nothing of real value is easy to come by after all.

“While I am sad the Amazing 12 is nearly over for me, I am happy I did what I set out to do and more. I have achieved something I didn’t think was possible a year ago and, what’s more, come this Friday I can eat cake!!”

*Do you think you can do the Amazing 12? Would you like to find out more? The next phase of the Amazing 12 Chichester begins on September 5 at Core Results. Contact Claude@intelligentstrength.co.uk for more information and/or to book a free consultation.

Week 10: And then there were two…

TWO weeks and only two students of the Amazing 12 Chichester now remain.

Ross chose to drop out (for personal reasons) at the beginning of the week. Sue and Kari have soldiered on.

We had some hot evenings and gritty challenges this week. But the ladies did incredibly well. Sue’s deadlift has reached 90kg for repetitions. She even sneaks in the occasional pull-up when I’m not looking and then grins at me mischievously because they now feel so easy to her. Kari, too, is deadlifting beyond what she has ever achieved previously and her strength increased in all the other movements.

I’m turning the screw a little more, not because it’s necessary, but more because they are now ready.

These final two weeks will, much like week 10, skip by quickly. From my experience, this stage is what brings about the most significant results.

With the end in sight, thoughts inevitably turn to ‘what’s next?’ In reality, it’s a question that should have been asked (and answered) long ago.

If you run a business, you’d want it to grow. You would need to know your projections for years to come. Try to view your body in the same way. How do you want it to perform and look one, three, five and 10 years or more from today?

As with any business, neglect your body, too, and it will crumble. Feed it, invest in it and strategically create ways to nurture and challenge it and it will grow and provide healthy returns.

So for Sue and Kari this is really just the beginning and not the end.

“I have loved and am loving every second,” said Kari. “I will say this again and again…I don’t want this to end.”

It’s been a rewarding process for me to see these two ladies genuinely thrive.

“The Amazing 12 is getting tough now,” admitted Kari. “But I’m still loving it and amazed by how far I can push my body. Lifting could potentially become my drug, thanks to you.”

But I asked them both to think ahead to what could become their next challenge or to what they’d like to achieve down the road.

“If money and time were no object, I would love to do another Amazing 12,” said Sue.

“It wouldn’t be for a while, but certainly soon enough to capitalise on the progress I have already made. I’d also love to learn to box. I have always fancied that.

“I’d like to train for and get a kettlebell certification and take up yoga or pilates to sort out my mobility issues.

“And then, when I’ve done all that, I’ll enter Ninja Warriors UK!”

Kari, who’s always been more of an endurance-based athlete, said she’d like to get to Base Camp Everest, climb Mount Kilimanjaro, complete the Marathon des Sables, do the Big 5 Marathon in South Africa.

“I’d also like to spend a month in Kenya with a Kenyan athlete and learn how to run properly,” she said.

“And now, having nearly completed the Amazing 12, I’d like to compete in a Body Fitness competition (in my wildest dreams still).”

In the week that Muhammad Ali, one of my heroes, died and was buried, I think it’s only fitting to think big, as Ali would have done, and to be fearless in your approach, as he always was. For if a young, skinny black kid from Kentucky could grow up in racially oppressive times to become the most famous sports figure in history, doesn’t it make all our dreams seem more achievable?

My parting note for the week comes not from Ali, but John Maxwell, a leadership guru, who said: “Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.”

Sounds almost exactly what the Amazing 12 is all about. But it can be applied to practically everything. The underlying message is that to make a difference you first need to get started, don’t give up and realise something is better than nothing.

*The Amazing 12 Chichester wave starts next on September 5 at Core Results Gym. Send an email to Claude@Intelligentstrength.co.uk for more details or to arrange a free assessment. Spaces are limited, so make contact early to avoid disappointment.

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