amazing 12 Archives - Page 6 of 6 -

Fail to plan, plan to fail

MAKE sure you have a goal or vision, a long-term goal. I really can’t stress it enough.

Without a goal it’s difficult to structure or design a plan. It’s like setting off in your car and not knowing the final destination. You’ll drive more in hope than certainty.

So if you fail to plan, you are most likely planning to fail.

Give it some serious, considered thought. Imagine where you want yourself to be, physically, years from today and work backwards. Then think about what you need to be doing to get there.

When it comes to physical training, working out without a purpose is just working out for the sake of working out. It’s not building towards anything. And the chances are you will, after a while, either become bored, disappointed, injured or just give up and say it wasn’t working or producing any measurable results.

The Amazing 12 has a clear goal: to make you the best physical version of yourself in terms of strength, fitness and physique within a three-month training cycle.

But then what?

That’s where the bigger goal comes in.

A common question I am asked about the Amazing 12 by those considering it is, ‘What do I do when I’m finished?” or “what comes next?”

You have this great body that you can now do so many things with and you are scratching your head.

I look at them like the world will be their oyster and usually reply something like, “whatever you would like to do.”

The Amazing 12 can be undertaken for a variety of purposes and/or reasons. Are you just trying to get into better shape? Do you want to shift weight? Do you want to improve your athletic performance? Have you been skinny your entire life and want to bulk up, but get stronger and fitter in the process? Are you a competitive athlete looking for an edge? Are you someone who likes and wants a challenge and to explore their limits? Are you someone who just has a desire to improve the way you look? Are you getting married and want to feel and look at your best? Have you been training for years and not seen any changes? Are you someone who thrives on structure and needs something that provides that as well as guidance and motivation? Do you find it difficult to make progress without any accountability? I could go on. The list is endless.

But I understand there is query about the aftermath: what do I do then? It’s an important question. From a dietary perspective, the A12 has that answer covered. With regards to training, the answer is ‘it depends’.

It comes down to the individual and whether they set themselves targets or are motivated to keep improving or have desires to keep learning new skills or further developing the ones they have. But I’d like to think that whoever invests financially and in terms of effort and time and commitment into doing this program will see it as important to make the choice to take care of themselves afterwards and keep building on the foundation that will be in place.

Why work that hard and let it all go? It would be foolish not to capitalise on it and that means continuing with some form of training/exercise or taking up a sport or embarking on another challenge.

Making exercise or training a part of your regime should be a lifetime commitment.

That’s why this program is life-changing: you come out the other side a different person in a different body ready to take on the world with a different attitude, having formed newer and healthier habits.

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Your body has to last you for the duration of your lifetime. Why wouldn’t you take care of it and have a lifetime plan in place?

What the Amazing 12 CAN’T guarantee is you will remain in the best shape of your life. It can’t do that any more than a dentist after a check-up can ensure your teeth will forever remain free of cavities or a surgeon who repairs an injury can insist the troublesome area will never flare up again.

But it is in your hands, just as it would be your responsibility to keep brushing your teeth or adjusting your lifestyle and training in such a way as to avoid the same injury occurring.

The Amazing 12 CAN be a launching pad to further challenges and it can serve as a program that satisfies physical, emotional and dietary needs and provides the type of learning that enables a graduate to become more athletically self-sufficient for the future and it can be just the ticket for someone who knows they have potential but by themselves can’t or don’t now how to fulfil it.

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“It is a shame to grow old without ever seeing the strength and beauty of which your body is capable.”

There are now hundreds of graduates from around the world testifying to the effectiveness of the Amazing 12 and here are some examples of those who have used the program to great effect.

Ben Mattingly, who runs The Forge in Cork, Ireland and has had dozens of Amazing 12 graduates walk out of his doors, picks out one of his outstanding clients who has been through the program now three times.

“She’s a machine,” is how he described her. “You name it and she can do it.”

This machine is a lady who came to him with an eating disorder and, by getting fitter and stronger, has moved to a healthier place.

Stephen Kiely, who runs Be Strong Training in Penrith, just outside of Sydney, Australia, points out how he’s had two of his A12 female graduates go on and compete in powerlifting and one man enter into strongman competition. Another of his graduates went on to be victorious in an international Brazilian Jiu Jitsu tournament.

“Whatever you want to happen after the A12 can happen,” he said. “You have set yourself a great baseline in strength and conditioning to prepare you for almost any endeavour.”

Shanna Jo Martinez, based out of Ramona, California with an extensive training background in kettlebells, strength training, nutrition and sports medicine, offered her perspective.

“I have a client named Gary. He is 62 and feels like he’s had a completely new lease of life. He’s not unfamiliar with training, but prior to the A12 had only met with his trainer once per week.

“On the A12 he gained so much strength and is now in his second round. He understands that training for life is key and that a body in motion will stay in motion. He is believing it because he is living it. He golfs better, sleeps better and feels better overall. His confidence and ability to stay on track with nutrition, which was a huge stumbling block for him in the past, is very high. He feels like he can continue to do this for a lifetime whether he is in a coaching program or not.”

Michal Radar Vratny became an Amazing 12 coach the same time as I did. He runs several successful gyms in the Czech Republic.

He told me in particular about one student he had, named Lucie. “Before the A12 she was interested only in wine, food, parties and books,” said Michal. “She did scam diets when she felt she got too fat, lost a lot of kilos, but also a lot of hair and muscle [she ate approximately 750kcal a day]. She thought she should do Jillian Michaels and eat low fat food.

“Prior to A12 she never did ANY sports and thought weights were for idiots. She could not hold herself on the pull-up bar. She was one of the weakest people I ever met.”

But then the transformation happened and you should see her now.

“After the first round of the A12 she managed 3 pull-ups, deadlifted 100kg at 60kg bodyweight, benched 65kg and was in great shape,” said Michal. “She told me she ate the highest amount of food ever and still lost fat!

“Fast forward one year – she can do pull-ups for sets and reps, trains handstands and on gymnastics rings. She knows very well what to eat and when and even writes a blog about training. She drinks only on very rare occasions, is in the best shape ever and enjoys eating [before, she would feel guilty anytime she ate something]. She created a habit and stuck with it.”

More recently there was Kristin (above), a mother of four on her second round of the Amazing 12. She trained with Gan Power, who has been prolific in delivering superb transformations at his gym in Waterford, Ireland.

Why did Kristin do it again? In her words: “Having done the Amazing 12 last year I knew exactly the results this program gets, so the decision to do it again was an easy one.”

A second round isn’t going to be everybody’s option or choice. But at the end of the Amazing 12 you should be not only be more confident in your ability to train, but also significantly more physically capable and that opens the door to so many possibilities.

Set yourself a challenge and, with your new body, go for it.

*Want to be a part of the next wave of the Amazing 12 Chichester beginning September 5? A few places are remaining for someone who is driven, wants results, has a positive mindset and an open mind. Message me if you would like to be considered.

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 – why anyone can do it (Part 2, the girls)

COLLETTE, a 36-year-old from a little coastal village called Amble in the north-east of England, commuted over 60 miles daily to train with Phil Earley at ITS Fitness in Newcastle five days per week.

Not only is the distance demanding enough, the route was awful and Phil says she spent probably more time in her car than the gym being put through her paces on the Amazing 12. And on top of that, Collette runs her own beauty business and works long hours!

Collette did it with a long-term (10 years) back problem that prevented her from performing any kind of hinge pattern (deadlifting, for instance, wasn’t possible) and hadn’t trained in five years going into the Amazing 12! That makes her results hugely impressive.

There’s more to her story that I can’t even divulge that would add to the enormity of her effort and drive to transform herself. She also got her results in eight weeks rather than the usual 12.

HOW about Lauren, only 4ft 11in, stubborn about her diet, inconsistent in her training and disappointed in her results and strength from previous training regimens? She’d had digestive issues, but didn’t want to make the necessary changes…until she did the Amazing 12 with Alydia Rose Bryant at Torque Strong in the US.

Lauren got leaner and stronger. Her digestive issues disappeared, her sleep became more normal, energy increased and her reliance on caffeine reduced.

“Seriously, ask anyone, I want the world to feel as great as I do,” she said at the end. “I exceeded my expectations and my mind and body are singing.”

Lauren lost 16lbs in bodyweight and 13.5in overall.

KRISTIN is a mother of four with a full-time job. She has now done the Amazing 12 twice with Gan Power in Ireland. Why twice? She enjoyed it so much that she came back for more. As you can see, Kristin achieved incredible physical results. Her strength more than matched her physique.

At the beginning, she was strong enough to do five chin-ups. By the finish she could do 11 strictly. Her strength in other lifts, like the back squat, deadlift, bench press and military press, all went up, too.

As Gan says, “She built a physique that would probably place her on the podium of a ladies physique content. Her hard work and dedication is reflected in her photos.”

Kristin said, “Having done the Amazing 12 last year, I knew exactly the results this program gets, so the decision to do it again was an easy one. While I never stopped going to the gym, I found myself going through the motions. Getting involved in the Amazing 12 group again brought back the fun, motivation and incentive I needed to work as hard as I could. I defy anyone to find another gym where you can reap so many rewards.”

CLAIRE is another of Gan Power’s female graduates. She admitted that the first time she turned up at the gym she was intimidated before she stepped in.

“I could see the hooks from the ceiling, music thumping and people focused, in the zone and everyone lifting weights,” she recalled.

Claire, a keen walker, runner and member of what we’d called a standard gym with treadmills and rowers, was out that night to enquire about the Amazing 12. She’d never lifted weights before – a complete novice, therefore.

“To say I was intimidated and petrified is an understatement,” she said.

Gan put her at ease and explained to her what was required on the Amazing 12. “I knew this was going to be serious,” she said. “I wanted results. I’d had enough of being the shape I was, not fitting into clothes or being able to buy particular styles because it didn’t suit me. I’d also been suffering with sciatica due to a slipped disc. I wanted to strengthen my core.

“I felt the A12 was the way to do it. It was time for change and once I had made that decision I knew my stubbornness would win out.”

Claire admitted she was a hopeless vegetable eater, so knew the diet would be a struggle. “I made every effort, though. The program was easy to get used to. Gan was picky about technique [as all A12 coaches should be]. Gan selected the weights and all I had to do was lift.”

Soon enough Claire started to enjoy it. By the halfway stage she had shifted a stone and felt as if she was gaining muscle.

Then Claire injured herself and got pains in her back. To cut a long story short, she was referred for surgery because her troublesome disc was sitting on a nerve. She felt devastated.

“I’m not a quitter,” she said. “Gan was so understanding and kept reassuring me I could finish the program another time.”

Determined not to put weight back on, Claire joined Slimming World while she couldn’t train. Gan stayed in contact with her. Eventually, Claire was given the green light to begin any training program she was doing prior to the injury.

So four months after surgery, Claire was back in the gym. Gan tinkered with the program to allow for her back injury. Claire was more focused than ever. She knew what she was up against. As food was her greatest worry, she got herself organised and batch-cooked everything she needed ahead of time. “This made life so much easier,” she said.

From start to finish (including the break due to surgery and recovery), Claire shed more than 3st (42lbs). “My body shape has changed. I eat some vegetables. I am way more conscious now of the food I consume. I am leaner, stronger and can even do a chin-up!”

Training on the A12 and at GP Fitness was as much a psychological as physical experience. “I had so many doubts, fears and much trepidation,” she admitted. “It was a long and winding road, but one that made me undoubtedly a stronger person both mentally and physically.”

Claire admits her back still gives her the odd twinge, but that her physio told her recently her back is in the best condition he had seen it in the two-and-a-half years he had known her. “That, in itself, made the journey worthwhile,” she said. “I can’t believe how far I have come. Now I feel amazing.”

ANN decided to take the Amazing 12 journey after winning a battle with cancer. At 57, she admitted, “I needed to get in shape and become strong and healthy.”

Having worked with Amazing 12 coach Amanda Hudson previously at the Pure Strength Studio in Mississippi, USA, Ann knew she was in good hands. “Ann was always dedicated,” said Amanda. “I knew what she was capable of.”

Over the three months of training, Ann dropped 20lbs in weight and two sizes around the waist (18in overall). Although her strength had been compromised from her cancer treatment, Ann soon overcame that. She more than doubled the weights she could lift in the bench press and shoulder press. She made big leaps in her back squat and deadlift also.

“The Amazing 12 was all about me,” she said. “It offered me all the things I needed to accomplish my goals [strength, health and shape]. I dedicated myself and received great rewards. It’s a way of life now. I achieved my goals without ever starving myself and one day each week I could eat whatever I wanted.

“Amanda has given me the improvements to my self-confidence and self-esteem to keep charging on and facing the challenges of life.”

Next step for Ann is another six weeks on the program. “It’s become a way of life now. I will do the six-week program and become more grounded in what I have learned.”

THE next round of the Amazing 12 Chichester begins at Core Results Gym on January 9, 2017. Do you have what it takes? Want to find out more details? Want to book your place? Send me a message at Claude@Intelligentstrength.co.uk

Week 9: Habits and Six-packs

WHAT makes us successful or unsuccessful? One thing I know that plays a significant role is our habits.

Do you have winning habits or ones that lead to failure?

For example, if your aim is to lose weight and your habit is to indulge in a tub of chocolates or stuff your face with fast food or down 2 litres of Coca Cola every evening, it’s not exactly a winning combination.

Habits are not just physical. If your desire is for less stress and your habit is to fill your to-do list each day to the brim or leave everything until the final minute, again it’s counter-productive.

So ask yourself how do your actions and does your lifestyle support your goals?

As an Amazing 12 transformation coach, I have to do my part and deliver the program in the gym, offer guidance and instruction on technique and manage the weight and reps for each movement. I have to advise on diet. But to get the most success from this program for my clients, I need to adopt successful habits: I aim to be punctual; I plan each session ahead of time; I pay attention when my clients are lifting….

If you are doing the program, winning habits might include preparing your food ahead of time; bringing a protein shake to each session; clearing your mind of worries before training; arriving early to warm-up and do some foam rolling; eliminating foods from your kitchen that you know you shouldn’t have in order to avoid temptation etc…

I am not talking here about the need for an overhaul of lifestyle, but more how we can be derailed by habits that undermine what we want to achieve.

They say it takes 21 days to change a habit. The Amazing 12 consists of 60 training sessions. There’s a deliberate routine, structure and almost ritual to the Amazing 12 training and diet. Habits are changed and established through repetition. Excellence follows practice. Good, productive habits are what deliver results.

Think about this quote from Craig Ballantyne, who wrote an excellent book The Perfect Day Formula: “When you eliminate bad habits, it becomes easier to stick to good ones, which in turn allows you to make better decisions and secure faster results.”

Sue, Kari and Ross have now completed week 9 and each has faced challenges along the way. We’ve worked on ‘bad’ training habits and we continually talk about mindsets. We are now approaching the final three weeks – the home straight, so to speak.

As I’ve detailed in previous weeks, some have struggled more than others. But “success is simple when we accept how hard it is”. That acceptance is what enables us to walk through any walls that come our way. When you don’t accept it, you are more likely to quit or falter.

While all 12 weeks in this program are important, for me the final three are where the greatest changes occur. It’s the climax of the journey. However, you need to put in the work for the first nine to be able to scale those walls in and reap the benefits of the final quarter. There are no shortcuts.

The A12 is a program where you get out what you put in. This week wasn’t the best as far as attendance is concerned. Through work, Ross skipped two sessions and Kari one.

Strength gains have still continued, but every day missed (unless through injury) is an opportunity lost to gain more strength and achieve your best.

By ‘best’ I don’t mean achieving a six-pack! That’s just a bonus for those who by the end have a lean and muscular body and depends largely on your starting physique.

The six-pack has become a bit of a fixation, however, like it’s a badge that represents true strength and fitness.

My fellow Amazing 12 coach Jon Compton, who runs the Wimbledon Strength and Fat Loss Club in London, put out a video recently about the obsession with gaining a six-pack which seemed quite timely as Sue and I this week had quite a few conversations about it.

But I think it can (wrongly in my opinion) be regarded as the dividing line between success or failure, which I think is missing the point of what training and the Amazing 12 is all about.

Jon articulated it in more industrial language than I care to that while the aim at the end of the Amazing 12 is to reach a peak – which is illustrated by photos of the start and finish and very specific to each person – the program is about much more that isn’t always so visually noticeable.

Having a six-pack is sustainable, but only if you are prepared to make sacrifices or are genetically predisposed to a body that doesn’t hold much fat. However it’s not as useful as being strong and fit. Is it?

“Having a six-pack is a consequence of completing exercise and diet, but does not demonstrate strength,” said Ross.

“Having strength, both physically and mentally, is a particular goal of mine and the six-pack, which has always eluded me, is simply a visible by-product, much like having big arms or a chest.

“Strength is hard to measure, as mental strength is down to the individual and can change through many variables. Physical strength doesn’t necessarily mean the individual has mental strength.”

For Sue, the question of the importance of strength and aesthetics has changed from when she started the program.

“It’s not because I’ve changed my mind, but more because I’ve changed my body,” she said. “I’m as strong as I want to be – I have achieved what I set out – and now I want the next three weeks to deliver something more.

“My other goal starting the Amazing 12 was to shed 5% body fat, so that is what is driving me. A six-pack would be the icing on the cake, though I’d choose leaner legs over the abs.

“It will be interesting to see what happens there. In the 25 years since I started exercising, I never shed fat from my legs until I started running, so let’s see what the A12 can deliver.

“Interestingly, going into week 10, I feel like I almost want to put the brakes on in terms of strength development, because I build muscle quickly and my arms and shoulders are now well developed.

“So aesthetics are important to me. Strength and six-pack both matter because they have an affect on how I feel about myself. But I could live without the six-pack (I have until now!)

“However, I couldn’t imagine life without strength. It’s such a big part of who I am. It is my hobby, my stress-relief, my armour, my empowerment.”

Kari also feels as if there’s a tipping point with strength gain, which is a common and hard-to-budge mindset for women who falsely fear that gaining strength from lifting weights equates automatically to big muscles.

You only have to look at the lighter weight categories at the Olympics in weight-lifting to see that strong women aren’t overly muscular.

“I want to be reasonably strong, but not very strong,” added Kari. “I don’t want to look like a man, compete with their strength or come across as intimidating. I still want to ask a man to open a jar or a bottle top for me when I struggle. I never want to lose my femininity.”

In terms of appearances, Kari is after the strong and lean look. “I want to be toned and have nice abs,” she said.

While the focus always seems to be on the obvious – that being aesthetics – I think the hidden but equally important prize of the Amazing 12 is in developing physical and mental strength, training competence and honing habits which can lead to a healthier, better, happier, more capable, skilful, confident and productive you.

Just don’t let the six-pack image obscure your sight of that.

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