Body transformation Archives -

The unexpected rewards

STANDING TALL: feel-good factor after working out

WORKING with people interests, fascinates and motivates me. No day is ever the same. No person is the same. It’s challenging, but satisfying.

Essentially, I’m in the gym to teach and guide. But I’m also the student. I’m always a student, because I don’t know everything there is to know.

It’s a mutual existence. With every client I put through the Amazing 12 Chichester program, I discover new things about myself, how to coach, human psychology, techniques, formulas, people’s strengths and weaknesses…

Sue Crabtree and Ian Barnett have completed three weeks. That’s a quarter of the program gone already.

Twelve weeks may seem like a long time to some. But it flies by. And, probably because you are nearing the finish and want to squeeze every ounce out of the program, the final six weeks seem to always pass in the flash.

It still feels like early days for these two, but it’s not. I see changes. Sue’s keeping an eye on Ian even though they train at different hours. She’s noticed how his face has altered and his upper body, too.

Sue’s observed how her shoulders have taken on an appearance she’s never seen before. Best of all, though, she’s walking around with confidence. Yes, real confidence.

“I don’t know what it is,” she said. “But lifting weights has really made me confident in my body.”

There’s genuine surprise in her voice as she says it. I’m not surprised. I see it all the time. But to hear it from a one-time weight-training skeptic is somewhat satisfying.

IMPROVING HER SKIP: a chance to warm-up and practice at the same time

That’s not all. Whilst we’re in confession mode, Sue also told me how surprised she is by the way weight-lifting has made her more mindful.

“It really is,” she said. “You really do have to be more mindful. It’s amazing.”

There’s a saying: ‘Where focus goes, energy flows.’ You need your energy when lifting weights and you need it to be channelled in the right direction. If your head is somewhere else, you could be in trouble. You won’t perform. The connection between mind and body is weaker. Sue’s learning this. She’s open-minded, though, and that’s essential.

She added, “Mentally, I feel brilliant.”

Oh yeah, I shouldn’t forget how she’s come to understand also the importance of breathing – not just breathing, but WHEN and HOW.

Ian’s reporting similar feedback. Even though he does the early-morning shift (mostly 6am) and is dripping sweat while most of you are still tucked in bed, he walks out of Core Results gym with a wry smile on his face, the sort of look that comes with getting your day off to a great start and leading with a sense of accomplishment.

This week I played around a little with Ian’s program. It was at his request, to be honest, because, as someone who’s done some martial arts, Ian asked for some boxing and I obliged, without compromising the essence of the Amazing 12.

AGONY AND ECSTACY: often real joy is hard-earned

It’s made training a tad tougher for him. He’s been breathing harder, but it’s going to accelerate his fitness levels.

“It feels like hell doing it, but, I must admit, I feel brilliant afterwards,” Ian confessed.

As you can probably tell, the process is one of ups and downs. You get good days and then there are tough days. There are workouts and movements you like and there are ones you do not. That’s how it is in the gym. That’s how making progress works.

If you don’t understand or realise that, it can feel alarming, so I try to explain the process as much as I can.

I like most those moments when someone walks away from the weights and feels they’ve performed poorly and I reveal (by looking at my numbers) how well they have actually done. It happened with both Ian and Sue this week. Funny how instantly what seemed or felt like a disappointing effort can be turned on its head with a different perspective or some data.

It proves that satisfaction is a totally mental construct, a matter of how you choose to look at something.

FAVOURITE: Ian’s enjoying pulldowns right now

The best way to navigate the Amazing 12 is day by day, moment to moment and without conducting a deep enquiry into every repetition and training session.

“For me it’s about the journey,” said Sue, which sounded like music to my ears when she uttered those words.

To get the most out of the ‘journey’ requires the utmost presence. It reminded me of something I read this week about how there is nothing more important than what we are doing and experiencing in the moment.

“Yesterday’s the past, tomorrow’s the future, but today is a gift. That is why it is called the present.”

Week 5/3: The curse of expectations

ANOTHER ONE IN THE BAG: a tough, but progressive week

IT doesn’t matter what I say or how often I write about and explain it, people will have expectations of what they want to happen and what they can achieve and how quickly.

Impatience and unrealistic expectations almost go hand in hand.

But you have to ask, why are so many of us that way?

William Shakespeare once wrote, “Expectations are the root of all heartache.”

From my experience, not only are these expectations often unreasonable, they are one of the primary causes of disappointment, failure and the decision to quit.

I’ve had it in practically every wave of the Amazing 12 Chichester I have run. And the craziest part of all is that the expectations are self-determined.

Imagine that – you become the source of your own disappointment!

For example, Jemma, who along with Jade has now finished week 3, might say to me, “my scales show I’ve put on weight this week.” I’ll reply, “Are you trying to lose weight or lose inches and fat?”

She’ll say, “Inches and fat.”

I’ll typically respond with, “So why are you paying any attention to the scales?”

It’s the same when it comes to movements or exercises that are difficult or challenging. To master or gain competency in a movement isn’t going to happen overnight. It requires time, patience and practice and more practice. To want – and expect – it to happen any quicker is unrealistic and, most importantly, skipping the best part of any skill development, which is in the process of learning and mastering.

STEADY IMPROVEMENT: in form, fitness and body shape for Jemma and Reg

Reg and Jemma both admitted they’d invested heavily in getting out of shape, which is a process in itself. For years Reg has been drinking almost seven bottles of wine per week, litres of Pepsi Max daily (and before that fruit juices on a large scale), overeating and not moving enough. Jemma said she was drinking up to two bottles of champagne weekly, eating chocolate, drinking wine etc.

It soon adds up, as they eventually realised. And then they reached a point where they wanted and needed to do something about it, but the task seemed huge and kept being delayed. Finally, they each took action and signed up for something like the Amazing 12.

But to think the excess is going to disappear instantly isn’t realistic. And if you’ve neglected the movement of your body for long periods and have a static job, your body is going to need re-training in how to function optimally. It takes time.

This week I had a rare bout of stomach illness that knocked me sideways for the best part of six days during which I didn’t train at all and moved little. But it reminded me in a short time – because my body felt awful – how crucial it is to move.

Once I recovered, though, I didn’t go back immediately to what I was eating and lifting before. It was an integrative process.

Similarly, someone who is not fit (aerobically and anaerobically) isn’t going to develop magical fitness in only a few sessions. The best and lasting results come steadily and are hard-earned.

Progress can be impeded many ways: by rushing or not pushing hard enough or trying too hard all the time or being deflated by successes you deem to be too small or slow. Getting the balance right is key, which is why a coach is useful to those who can’t manage that fine line well by themselves.

Reg and Jemma both admitted they couldn’t (at this stage) do this by themselves. They need guidance.

Inevitably, when you get a group training together there will be situations where one or the other excels in a given task.

But comparing yourself to others is another disaster area.

“Why is she looking lean and I am not?” or “why are they lifting big weights and I’m not?” or “they got all their reps and I didn’t”.

No wonder it is said that “comparison is the thief of joy”.

There are fewer better ways to throw yourself off your game than to become preoccupied with what everyone else is doing.

On the Amazing 12, everyone is on their own, personal journey – or at least they should be. While the program fits everyone, it’s not identical for everyone.

If you’ve had a lifetime of comparing yourself or setting unrealistic expectations, it’s not going to change overnight.

Like a body that’s been allowed to get out of shape, you have to work on your thinking and the patterns of your thinking to get it into shape, too.

I try to make it clear that everyone is unique – and I mean it. Our bodies are all different. Things like long and short limbs are genetic and cannot be changed. While some of us can naturally move fast or are more adept at going steadily for longer or are stronger physically, we can improve our strength, speed and endurance.

Some of us will lose weight or body fat fast and others will do so slowly. We are all physiologically different, which is why comparisons often don’t serve us well.

The universal objective, though, is to improve towards our intended goal, not to be upset or feel derailed by becoming envious of the progress others are making.

The Amazing 12 program is about making you the best version of yourself – not the best version of someone else or your imagination. And I certainly don’t have the ability to make someone with short legs develop long legs or vice versa.

My current group of four training at Core Results Gym all bring something different – and positive – to the table. Catriona has endurance. She’s focused and doesn’t slacken. She wants to be the best she can be. She even had to whip a few of the others into line this week with a call of “stop complaining!”

Catriona, like Reg at the end of week 5, is happy that she’s shed 4kg and flattened her tummy, something she’s never been able to do from years and bucket-loads of cardio.

Jade has natural athletic ability. She’s competitive, got good technique and is dynamic and strong. Jemma is enthusiastic and committed. She’s so into the program. Big Reg is a mood-enhancer. Everything’s so jovial around Reg. He brings laughter to the group. He’s realistic about where he is. He does his absolute best and is strong.

This week had, for the first time, all four training in the same session. Jemma, who’s complained of tiredness a lot this week, was concerned she wouldn’t be able to keep up with Jade and Catriona. But keeping up is not what it’s about. Instead, use others who may be quicker or better to improve your performance, as Jade and Catriona often do.

GOT TO START SOMEWHERE: Reg’s bulk makes it hard for him to grip any narrower

Reg has had to step up his game since being joined by Jemma and, for one day each week, Jade. But he’s become much fitter for it and everyone has noticed.

Jemma’s eagerness for change often gets the better of her, though. She’s already made great strides and there’s nothing wrong with wanting improvement, which is why everyone is on the program, but it’s how we go about it that matters.

And, as you can probably tell from most of my previous blogs, it’s what goes on in our heads that gets in the way of what our bodies can deliver. I’m continually reminding the group of what they have achieved rather than what they failed to achieve. So far, in a short time, it’s considerable for them all.

My advice to anyone training – and especially on the Amazing 12 – is take each day as it comes and use it as a stepping stone. Do your best. Don’t label your sessions as good or bad. Don’t go home and look at yourself in the mirror 10 times every day. Don’t keep stepping on your scales to torture yourself.

Turn up, follow the program, eat the right foods, be patient, experience the journey with all its ups and downs and try to be better than the day before. That’s how the best results occur.

Remember this: “Peace begins when expectations end.”

My next wave of the Amazing 12 is going to start in September (exact date to be determined). I’m already accepting applications. For more information, please contact me at Claude@intelligentstrength.co.uk

Want the best results? Follow the program

SUCCESS: Jo dropped 8kg, the weight of the kettlebell she’s holding (Photo: Sue Saunders Photography)

DURING the final week of the Amazing 12 Chichester, Jo Walsh celebrated her wedding anniversary and Ben Brundle had a birthday. Both came to train at the gym on those respective days.

It’s not that they put the training first. They put themselves first. That’s what getting fit, strong and healthy is all about.

While it may sound selfish – and a lot of people have a hard time reconciling that – the reality is that it’s incredibly selfless.

A stronger, healthier, more vibrant and confident you helps everyone you come into contact with.

However, it wasn’t always straightforward for Jo and Ben. Each struggled through the Amazing 12 in their own way. For Jo it was commitment and diet and Ben understanding what to eat and when and taking responsibility for that.

But there are many positives to take from their experience. Firstly, both made it to the finish. Not everyone does that. Jo became stronger and fitter. There can be absolutely no doubt about that. She was even showing me her biceps on the penultimate day, saying “I can actually say I now have muscles”.

For example, I had her do an endurance test on the prowler which the fastest girl at Core Results could complete in just under 2 minutes.

In week one, at which point Jo hadn’t done any exercise for about 18 months, it took her 4 minutes 49 to complete. Jo was shattered. The same test, at week 11, took her 2 minutes 50 and though she was tired at the finish, Jo wasn’t as wrecked as the first time she did it.

MULTI-TASKING: Jo’s a good lifter and determined when she puts her mind to it

During the weeks when Jo was fully committed, the changes to her physically were extremely noticeable. But then she’d lose her way again, her commitment would wane and whatever gains she made would recede.

But it’s those weeks when she had her head together and was focused, organised and driven that Jo should savour. Because that’s where the promise is. That’s where the formula for success existed. That’s where there was more than a glimmer of hope. Had she completed the 12 weeks the way she did those weeks this would be a vastly different story.

CHANGES: Jo clearly firmed up despite struggling with the diet (Photo: Sue Saunders Photography)

“I’m most pleased about how much stronger I am,” she said. “I can say I faithfully followed the program to week 7, but, as you know, I struggled afterwards.

“Thank you for your support. I didn’t put in 100 per cent, so I don’t hope for 100 per cent results. But I am glad I did the program.”

Jo has fought with depression for about a decade. “I think my depression would have been worse without it [the Amazing 12]. Some days the gym was the only thing I (literally) got out of bed for.”

She found getting out of bed early to go for runs the toughest part. Jo’s not a morning person. She said she did it (running) for four weeks and then stopped.

PROMISE: Enough progress was made in the weeks Jo followed the program rigidly to see what the future could hold (Photo: Sue Saunders Photography)

So, considering she didn’t run for eight weeks or follow the nutritional plan for the last five and attended 80% of the gym sessions, losing 8kgs (17.5lbs) was an achievement and more than halfway towards what was her overall weight-loss goal.

She weighed 15st 8lbs at the start and finished at 14st 5lbs. Her body fat went from 46% to 42% and muscle mass from 29.5% to 32%.

It’s clear to see, because lean muscle is a fat-burner, that the more muscle you have the less fat your body holds on to. Nothing builds muscle better than lifting weights.

“I don’t plan on stopping,” said Jo after the photo shoot. And she hasn’t. She’s been in for a few weight-lifting sessions with me, has been doing some yoga and running sprints uphill in a group organised by my wife, Jamie, who also did the Amazing 12 Chichester.

Jo’s always had solid lifting ability. She’s strong in the bench press and much better than I recall her being at shoulder pressing. I saw muscles on Jo I hadn’t recognised before.

She can be so determined when she wants to be. By her own admission, she’s an “all-or-nothing” person.

But that can change. I’m a firm believer that anything can change. ANYTHING! But you have to want it and work at it. Not for a moment or weeks or months. But until you make it happen.

When she used to belong to a weight-lifting group around 2015, Jo’s best shoulder press for one rep was 30k, but on the Amazing 12 she got to 32k for reps. Similarly, her best bench press for three reps used to be 46k and Jo reached 49k on the Amazing 12 for repetitions, a number that would undoubtedly have been much higher had she not missed as many gym sessions as she did.

Jo has aspirations to one day complete a chin-up or pull-up. Of course, it can be done. But the same rules about commitment, consistency and patience apply.

I hope Jo takes from her experience the successes she had so she can build on them as well as a healthy view of where she faltered so she can work towards overcoming those challenges the next time they appear.

The great thing about Jo is that while she had many ‘falls’ doing this program, she kept getting up. And that she’s continued since the Amazing 12 was completed shows she has the spirit to eventually succeed.

CAMERA HAPPY: Ben’s at home in his jeans (Photos: Sue Saunders Photography)

For Ben, whose devotion to the training side of the program was first class (he came to 95% of the sessions), the obstacle was diet and sleep.

Had been able to nail down the eating he’d have had stunning results. I’m in no doubt about that. By the time he had wrapped his head around it, most of the program had elapsed.

It made it more difficult that Ben got up each day early for work and sometimes didn’t hit the pillow until late. Towards the end he was working double shifts – day and night – which is madness. But he has a baby on the way and needed the money.

BACK TO THE FUTURE: You can see how Ben lost body fat and packed on some muscle (Photos: Sue Saunders Photography)

Probably no-one made as much progress in terms of strength gains than Ben, who was a raw beginner (no previous lifting experience).

I remember the week before the Amazing 12 started, when I gave Ben a few training sessions to show him the movements. He struggled with 8kg dumbbells on the incline bench press and I had to drop him to 6kg. By the end of the Amazing 12 he was doing multiple repetitions of the same movement with 25kg! That’s an improvement of more than 400%!

HARD WORKER: Ben never faltered in the gym

Ben did pick up a chest injury around week 7 that he felt was going to derail his chances of finishing the program. It affected his mojo, for sure. It took Ben over a week to get back into his stride. We had to taper off the weights to protect the injury and build him back up.

Again, I recall before the A12 how he struggled to shoulder press with 12kg for reps, yet finished the program knocking out repetitions with 47.5kg!

He couldn’t squat without his heels coming off the floor or deadlift with a flat back, yet learned those movements really well over the weeks and grew in strength. He was deadlifting 85kg for reps with ease. He has so much more potential.

Fitness-wise, when he first did the prowler test it took him 2 minutes 45 seconds. He gave everything he had and was shattered. Ben eventually got his best down to 1 minute 44 seconds by week 11 – not too far off some of the fittest guys at Core Results.

Ben was a pleasure to train. He was usually first to turn up at the gym. He helped put away the weights and get them out. He didn’t grumble. He learned techniques quickly.

POTENTIAL: Ben’s strength progress was immense (Photos: Sue Saunders Photography)

However, in the process of losing body fat, recovery, sleep and nutrition is critical.

I’ve said this before but will repeat it again: results on the Amazing 12 can only be achieved by the individual.

To do that, you have to show up, follow the instructions and do the work.

As Phil Earley, one of my Amazing 12 coaching colleagues in Newcastle, has said, “This is the Amazing 12, not the Miraculous 12!”

What Ben’s experience has confirmed to me is that no matter how hard you train, you won’t get the results YOU DESERVE without following a healthy eating protocol and getting sufficient and quality sleep each day.

Lifestyle gets in the way of results. For Ben and Jo, that was often the case. But they now know where to focus their attention the most.

The next Amazing 12 starts on May 8 (8-week version). The next Amazing 12 will be in September. If you want to be a part of either wave, send an email to Claude@intelligentstrength.co.uk. You need to be committed. Then the results will follow.

Adriano (April 2017)

The transformation (photos: Sue Saunders Photography)

I ONCE (back in 2015) questioned whether Adriano Satta had the commitment to do the Amazing 12 Chichester. He has now successfully graduated twice!

He made me eat my words two years ago when, to test him out, I asked him to turn up every day for a week to show me he could do it. Of course, he did.

Now he’s one of the most committed clients I’ve worked with. I’m not sure if it’s becoming a dad or husband (his wife Stacey also just did the Amazing 12) that has made the difference. But over the 12 weeks he attended almost 92% of the gym training sessions and the few he missed were only because he had to travel to Africa for work for nearly a week during the third week.

Because of his busy schedule, we had to shuffle training sessions several times to make it work. Adriano runs his own business and travels to London several times each week. More than once he got stuck in London during the tube strikes. But he would try to find any way he could to get to the gym in time.

Sometimes we rearranged training sessions for the early morning so he didn’t have to miss out. It was always at Adriano’s request.

MAKING PROGRESS: that’s what the program is about

Tired or worn out or ready for action, Adriano, a former Italian paratrooper in his younger days (19), came in and gave it his all. He was dedicated to getting the best results.

It’s fair to say his first transformation saw him get leaner. But this time round he became stronger and packed on more muscle, which was his aim.

SIDE VIEW: Adriano beefed up through the chest, back and shoulder (Photo: Sue Saunders Photography)

Being of a small build, gaining muscle had always been difficult. Had he not missed that one week, his progress would have been even greater. Adriano, 40, visibly bulked up his chest, back and shoulders. He dropped body fat and weight, too, going from 68kg to 65kg.

He took nearly a week off after the Amazing 12 and then I retested his strength levels. He had never previously deadlifted more than 95kg, but safely did 115kg!

His back squat went from 80kg (for one rep) to 90kg (for two) and with good form. He did a solid strict shoulder press with 73% of his bodyweight.

Like several others on the program, Adriano came into it unable to do a single chin-up, despite having managed to do them on the Amazing 12 in 2015.

NEW FRONTIERS: Adriano doing chin-ups with a weight attached

By week 11 this time he was knocking out chin-ups again without difficulty and during our strength session managed one with 14kg attached, something he’d never achieved previously.

“I’m very happy with my results,” he said.

Conditioning, though, is an area he wants to concentrate more on as he feels this is his weakness. Adriano has aspirations to do an Ironman triathlon within the next few years.

On the prowler test during the Amazing 12 he struggled for 3 minutes 5 seconds in week 1, but got his best time down to 2 minutes 11 seconds. That’s a significant difference for a short challenge.

Across the board, Adriano made progress. He matched or exceeded what he achieved first time in every movement. For the initial weeks during his first Amazing 12 we had to concentrate a lot on honing the techniques and making sure his form was not compromised, but this time around he executed nearly everything with far greater skill.

I can remember him struggling to press 8kg dumbbells on one movement in 2015, but he was capable of working with 18kg this time.

NOT JUST FOR SHOW: Adriano is stronger, fitter and a much better mover (Photos: Sue Saunders Photography)

Adriano’s ability to refine his movement has improved immeasurably. We still joke about how out of sorts he was with practically every lift and technique when we first started working together.

The first Amazing 12 experience was different in other ways, too. “It was more a challenge with myself in 2015,” explained Adriano.

“I had never trained with that type of intensity. It was more about learning to go through pain and to commit to something outside my comfort zone. I was counting the days last time.”

On this occasion, though, Adriano says he didn’t once think about the finish.

“It was more about the journey,” he said. “I just enjoyed being more in control of the movements and my body. I was more aware of what I was doing in terms of exercising and working out.”

COMPARISON: Adriano today compared with how he looked when he finished the Amazing 12 first time (Photos: Sue Saunders Photography)

Adriano had a much better comprehension of why we train and what we eat. He now understands it to the point that his focus is on continuing to develop. He has set himself new goals.

The Amazing 12 is more than about just training for the sake of getting stronger, fitter, leaner and more muscular. It’s an education in strength and conditioning and understanding nutrition.

Maybe Adriano didn’t fully grasp that in 2015. But there was definitely a shift in attitude this time.

“This time the Amazing 12 is the beginning of the journey. Last time it was the end.”

You, too, can have results like Adriano’s. But it takes commitment and discipline. If you think you can stick to the training, follow a healthy nutritional program and are interested either in my eight-week version of the Amazing 12, starting on May 8, or a 12-week wave in September, send an email to Claude@intelligentstrength.co.uk

Stacey (April 2017)

IT’S a minor miracle Stacey Satta finished the Amazing 12 Chichester program or managed to attend 92% of the gym sessions or did the extra training I prescribed her or got the incredible results that she did.

For years, Stacey, 37, has got by on minimal amounts of sleep. I’m talking literally a few hours here and there.

Somehow she looks fantastic for it.

Also, eight months ago she became a mum and her sleeping got worse. Prior to giving birth (by C-section) she hadn’t done any training for months. By her own admission, she basically sat around eating what she liked and put on weight, took it easy and that became her life pattern.

So when she decided to do the Amazing 12, I had to be sure she was ready – that her body was ready, that her mind was ready.

The sleep was always going to be an issue. Stacey worries a lot. And as sleep is a vital component in helping the body recover and grow and allowing the brain to replenish, I couldn’t be certain how Stacey would fare day after day for three months.

Sleep also is a massive cog in the wheel that drives fat loss. That Stacey was able to go from 10st 2lbs (before the program started) down to 8st 10lbs at the end is a grand success. She hadn’t been under 9st since her teenage days!

Even better was how she went from 26% body fat at week four to 21% at the finish. I’d confidently say that with a better sleeping protocol her results would have been even more spectacular.

A few snippets of Stacey’s training journey

She did the Amazing 12 with her husband Adriano. They would work out separately at Core Results Gym. Only once – in the final week – did they co-train.

So while one looked after baby Leo, the other would go to the gym. Then they’d hand him over. That’s pretty much how it worked.

Instead of saying, “we can’t do it with a young baby,” Stacey and Adriano found a way. They really wanted to do this.

I’ve trained the pair of them on and off for several years. Stacey used to get a lot of migraines (still does) and that would make her miss training. This was another concern. But her attendance and commitment was first class. More often than not when she came in looking spaced out from a lack of sleep and said ‘I’m not feeling great today’, I’d just tell her to do her best, but inside I was always thinking ‘Stacey seems to perform better whenever she says that’.

Stacey must also be one of the few people I’ve ever coached who can maintain a great grin even when she’s up against it. I’ll take that any day.

She didn’t just transform the way she looked physically, but just as importantly – if not more so – Stacey grew stronger and fitter.

Less than a year on since her wedding day

She sent me a photo of herself pregnant on her wedding day last year so I could compare it with how she now looks. It’s extraordinary.

When I think back to the first week of training it seems almost laughable. She was struggling to move 15kg for reps on her bench press, but eventually reached 40kg for multiples, which was more than her previous 3-rep maximum.

Similarly, when I had her shoulder press with 8.5kg, she found it hard and I recall the moment when, flabbergasted, she said “I’m really shocked at how weak I have become”.

But the Amazing 12 did wonders for her shoulder strength and at the end she was pressing 30kg for multiple repetitions, again better than her previous 3-rep best.

Stacey’s always had an excellent squat and though it was also challenging to begin with, her body grew stronger. In the final week I had her warming up with a back squat weight equal to her previous best for three reps. She put the bar back in the rack and said, “I felt I could have done more.”

Stacey worked hard for those muscles (photo: Sue Saunders Photography)

In terms of conditioning, Stacey’s first effort with the prowler, which is one implement I used to measure conditioning improvement, was an agonising 4 minutes 8 seconds. Stacey was able to bring that down to 2 minutes 30 seconds and, in the future, wants to go below two minutes which I have no doubt she can.

And then there were the chin-ups, which she’d never been able to do, not even in her CrossFit days two years ago. But in the final week I asked her to go for it. She gave me an unsure glance and then pulled herself over – not once, but, over 15 minutes, nearly 40 times!

“I was totally amazed,” said Stacey. “I could hardly believe my own strength!”

When I think back to before Christmas, when I sat down to talk to Stacey about doing the program, her priority then was to regain her fitness. “I’m not as bothered about my appearance,” she said. “It’s a bonus if I look good at the end.”

Also, Stacey had never previously stuck to a clean-eating diet. She loves chocolate cakes, biscuits and sugary stuff. That was her biggest concern going into the A12. But the results speak for themselves.

“You’ve been amazing, Claude,” she said in appreciation, which is nice. “We couldn’t have got to where we have without your support and guidance.”

But, as I’ve said before, though, I can guide, but the participant still has to do the work. Stacey followed instructions, came to train and stuck to the eating plan. She’s now going to join my ladies lifting classes on a Sunday morning and continue training with me so we can continue to build on her progress.

If you want results like Stacey’s and to be a part of my next or a future Amazing 12 Chichester, send me an email to Claude@intelligentstrength.co.uk. My next wave, over eight weeks, begins on May 8. I’m going to do another, over 12 weeks, in September.

Regain your health, strength and vitality in eight weeks!

ARE you no longer feeling comfortable in your own body? Have years of poor choices taken a toll on your health? Do you need to do something about it and get into shape, but you don’t know how?

Or maybe you struggle with motivating yourself and need a challenge – something that will give you focus, help you knuckle down and bring about the results you deserve?

Perhaps it’s too easy to cut corners when you are calling the shots. It’s too simple to not get up to run or go to the gym. You want to be held accountable.

Or do you desperately feel the need to shift excess body fat, change a poor diet, but don’t know what you should be doing or eating? Do you need some guidance?

You’ve heard that lifting weights is one of the best ways to drop body fat and get stronger. You’d be absolutely right. It gives you muscles and having muscles is like having fat-burners. Muscles and lifting weights are also essential for good health. But you don’t know how to lift well or safely? You want to be taught properly and have someone watch your technique and guide you carefully?

Even if you know how to lift weights, just picking up barbells and dumbbells isn’t necessarily going to do the trick.

For example, if you know how to drive, have a car and want to get from England to Germany, a map would be handy. Without it, reaching your destination could take forever. You may even never get there. Training without a program – and especially one that works – is pretty much the like being in a car without a map or compass.

The Amazing 12 is a map for getting into shape and regaining your health and vitality. That’s why I’m offering an eight-week version of this program, starting in May.

To participate, you need to be willing to train with me five days a week on consecutive days for eight weeks. That’s all.

I say ‘That’s all’, because two months isn’t a long time for what you’ll get in return. It’s nothing to get back ownership and control of your body. It’s nothing in exchange for being able to move better and be healthier. I’m offering a way for you to whip yourself into shape for summer and make your results the beginning for the health and body you deserve.

What I need from you is two things: commitment and consistency. Be committed enough to turn up every day – regardless of how you feel – and train as I ask, to eat the foods I advise you to consume in the quantities I recommend.

There are no tricks involved. It’s just an intelligent way of training combined with a smart, sensible and healthy way of eating. But, when combined with effort and commitment, it works and works brilliantly.

You’ll not just feel like the person you were always supposed to be – but got derailed by lifestyle choices – but you’ll most likely be stronger, fitter, feel more confident and have the knowledge and skills to better take care of yourself.

You’ll become an asset to yourself, your family, your work, your friends…

You will be fending off illness, ageing, lethargy, inefficiency.

But how much do you want it? That’s the real question. How much do you want that change?

Think about what the future holds on your present path and what the future would hold from two months solid commitment and the platform that would provide.

Believe you can do it? Contact me. I’m looking to hear from committed individuals. My pledge is that I’m prepared to give all I have in experience, knowledge and teaching to help those who want to help themselves.

To register or find out more, send an email to Claude@Intelligentstrength.co.uk

Week 12: Box clever – be the architect, not the spectator

Nearly done…but what’s next for Stacey and Jamie?

BOXING used to be my sport. I spent years – decades, in fact – around boxers and observing them. I saw the very best and the worst.

Most boxers train sometimes up to 12 weeks or more to be in the best possible condition. Then, when their contest is over, some don’t go near a gym until their next fight is scheduled, while the smart ones – and the ones who tend to have the longest shelf life – tick over, keep their weight down and are always in a place from which it doesn’t require drastic work to be ready for action.

Life’s the same. Many of us visit the gym or exercise in bursts. We apply ourselves only for special occasions. Our weight and body fat fluctuates and, consequently, our health stumbles along.

Resting between sets, Stacey and Adriano

But who wouldn’t want to function at their best and feel and look good all the time? The benefits are boundless. But it takes effort, consistency and application.

That’s what is required to complete the Amazing 12 in its entirety. The final week of the Amazing 12 is a bit like the countdown to a big fight, culminating in a workout and a photoshoot just like a boxer has to be ready for the weigh-in and then the contest.

There are more parallels between the life of a boxer and an Amazing 12 graduate. After the Amazing 12 do you switch off until it’s necessary to go into a gym or exercise again? Or do you continue training – to be ready for life and all that it throws at you – and maintain or improve the physique you have created?

I know which I would choose. I know which I did pick after I completed my first Amazing 12 more than two years ago. And, to be honest, it doesn’t require much work to remain in shape – but you need to be disciplined (make the right choices) and consistent (turn up to put in the work).

Picking up the pace, Ben and Stacey in the final week

Food and diet plays an essential part, of course. Ponder this, because it is true: every molecule of food we consume has an impact on our genetic expression – meaning it affects the way our genes perform.

I’ve made choices that support a healthy body. That’s always been my priority.

Why? Because health matters – not only to me, but to my wife, my children, my clients, my world, my aspirations, my desires, my bank balance, my friends, my enjoyment of life…

Why would I not choose health over pain, discomfort, sluggishness, premature ageing, limitation, low self-esteem, unhappiness?

No walk in the park: getting into shape and being healthy requires more than just exercise

I’m thankful I made that choice many years ago. I don’t feel as if I’ve missed out on anything. Quite the contrary. Being healthy and able has allowed me to take advantage of the opportunities that have come my way.

I remember as a child loving sweets and chocolates and spooning sugar straight out of the sugar bowl and drinking Coca Cola and eating hamburgers and Pizza from fast food restaurants and loads of biscuits and fish and chips. But somewhere along the road I made a choice – an informed choice.

I’m trying to push home the point that there’s nothing that sets me apart except the choices I have made. Those choices have a massive impact on the outcome of our lives.

We can either be the architect in our lives or a spectator. You choose.

COMMITMENT: Jamie and Stacey showing up for more curls

The five people I’ve put through the Amazing 12 Chichester the past 12 weeks now have an important decision to make: build upon what they have created and developed or revert to a perhaps more convenient, less disciplined lifestyle.

But I know that what comes with the former choice is more growth, a greater assurance of well-being, the freedom that is having better odds at being able to function every day with energy, strength and confidence.

The world of convenience has its place, but largely it is responsible for enticing many, many people in the opposite direction to where they would rather be.

With the A12 over, there is going to be a shift in accountability. It’s going to be easy to slip into the old patterns of eating and living that are so problematic in our world today.

PROGRESS: Just 12 weeks ago Ben had no idea how to squat properly

I’m hoping they have learned and experienced enough about themselves, the importance of choices and planning ahead to be able to shape a lifestyle that involves an effective and healthy balance of movement, training and eating.

Ben says he’s determined to continue training, that he’s going to sign up at a gym and workout with a friend three days a week. He’s more aware about food intake to know what’s healthier and what is not. The challenge is to make the right choices and do it consistently.

From just one week eating exactly as I told him, he has noticed a difference. Over the 12 weeks, he’s realised which foods don’t sit well with him and which ones do. He’s learned to drink more water daily and that he doesn’t need sugar in his tea and coffee.

STRONGER: Adriano’s done better than he did two years ago

For Adriano, Stacey and Jo, we’ve all discussed a training plan moving forwards. They all have more in the locker and are keen to progress.

And for Jamie – my wife and second time around the Amazing 12 – she succeeded in her goal to get stronger, fitter and leaner.

She comes from the US, where a life of fast food, type-2 diabetes and meds is now becoming the norm. Jamie is living proof that it doesn’t have to be.

AT LAST: the elusive chin-up is finally conquered…many times over

A vegan, mum of two and yoga teacher, she’s the only one doing the program on a plant-based diet.

Yet her strength has increased quite dramatically. This week Jamie, as well as Ben and Stacey, hit a goal of getting her first chin-up. None of them could do one before we started. All of them were able to do multiple chin-ups and with reasonable ease, too.

That’s just one example of the strength improvements accomplished in the past 12 weeks. I’ll go into more detail in future blogs.

But it underlines that this program is not just about ‘the look’. Even Jo, who found it hard to change her diet, achieved tremendous strength and fitness results.

I will then be planning ahead how to help some of them continue to improve through personal training sessions. And I shall be focusing on my next wave, which will be over EIGHT WEEKS and starting in May. It is hard work and requires devotion and commitment, but the rewards are exceptional for those who stick to it. The most challenging paths are always the ones which teach and improve us the most.

Do you want results? Are you prepared to challenge yourself to get them? Are you ready to make a commitment? Contact me at Claude@intelligentstrength.co.uk for more information and details or any questions you may have.

Week 11: Why the end is only the beginning

Reaching new levels of strength, Adriano and Ben

THE greatest changes in appearance and increases in strength on the Amazing 12 program come towards the end. But here’s the catch: you need the first 10 or so weeks under your belt in order to maximise and trigger those benefits.

Everyone nowadays seems to want to take shortcuts. We want to gain in five minutes what normally requires much longer.

But many things are worth waiting for. Why? Because otherwise we miss out on the process and it’s in the process that we learn and grow the most.

When I look at the Amazing 12 program, I don’t just see the difference between the starting photo and the end one. That’s just the cherry on the cake – a visual display of hard work and dedication. It’s the cover on the book, so to speak. But the words on the pages tell the true story.

Having nearly guided my Amazing 12 Chichester crew through their journey at Core Results Gym, I see how they’ve grown stronger or overcome different challenges or learned from their failings or developed a different mindset or understood the importance of eating and sleeping well or noticed that it takes more than just training to reach optimal health or realised how vital it is to move well or they feel a sense of pride in having lasted the course or improved their technique in one or multiple lifting/movement skills or have proved to themselves they are stronger and more determined than they thought possible. I could go on and on.

The real you: Ben has so much untapped strength and fitness

It’s not just a program to enhance appearances. Amazing 12 boss Paul McIlroy says it best. “If you’re looking into the mirror and who’s looking back is someone not in shape, with low self-esteem and weak, then that is NOT the real you.

“The real truth is that the transformation took place a long time before the Amazing 12 – and took years to achieve by eating tons of junk food and being doggedly determined to move as little as possible. So what you see in the mirror is NOT you.

“What the Amazing 12 program does is transform that person back into the virile human being they were in the first place!”

That’s why my motivation and desire as a coach is to instill in my clients and those who read about my work the importance of leading a healthy life and what that actually entails.

Fully extended, Stacey slamming the ball

I understand that there is genuine confusion as to what ‘healthy’ really is amidst the mass of conflicting information and advice and that the average person’s comprehension of nutrition and movement and the negatives of their lifestyle choices is as limited as their motivation to change even when awareness is increased.

The Amazing 12 is about building confidence (for self-esteem), muscles (to make us leaner and protect our joints and heart), endurance (for resilience and usefulness), discipline (to take on the jobs we have to do even if we don’t want to), knowledge (so we are equipped to continue when it’s over and make informed choices in order to improve our healthstyle) and emphasising commitment (the turning up no matter what).

The Amazing 12 Chichester is now coming into the final week, the time where the emphasis is on reaching a peak. And the challenge now is to be focused and pay attention to the little details I have given them in order to achieve the best possible results.

In the zone: Jo’s almost meditative approach to battle ropes

They have worked hard and should want to see and feel the full extent of their efforts. There’s no crash-dieting involved or use of synthetic products or dehydration.

From Day One the priority has always been to eat as cleanly as possible, drink lots of water, exercise intelligently and sleep abundantly.

Even though a few of them haven’t followed the program exactly or have struggled with sleep or have missed too many sessions to say they’ve done the Amazing 12 as prescribed, week 12 is worth experiencing. With the exception of Adriano, who graduated in 2015, none of them has been through it before.

But that’s what life should be about: new experiences. It teaches us new things about ourselves. Getting to know ourselves and evolving is, for me at least, part of life’s fascination and joy and purpose.

Some new experiences are greater than others. Some of my group dislike any change. So I purposely move things around – for example, I try not to do back squats in the same place each week or set equipment up exactly the same way or use the same bars for lifting. And I’ve encouraged them to try new foods and ways of eating and strategies for continuing with a healthy diet and challenged them to break patterns of thinking and behaviours/habits that don’t serve them well.

Recovered: Ben showing no signs of being restricted by injury

The Amazing 12 changes throughout, but often in too subtle a way for it to become a concern.

However, what they can do now is vastly different from what they could do when they started in January. They’ve taken micro steps. It’s one reason why the Amazing 12 works so well. It encourages you to allow yourself to become stronger, because while strength is a skill – and therefore must be practiced and honed – ultimately it comes down to whether the body feels a given task is too great a threat or not. Confidence is key and confidence can be destroyed by being overly ambitious or impatient.

When I look back through my records of what Stacey, Ben, Jo and Adriano have achieved, it’s quite astounding.

Jo knows she’s become much stronger – in spite of skipping sessions and falling off the wagon with the diet for several weeks. So has Ben, who was set back through injury briefly, and Adriano, who has already surpassed what he achieved two years ago. And Stacey, who at the beginning said she was “shocked” by how much strength she had lost after becoming a mum, is now doing for reps more than what used to be her maximum when she was in full training.

However, irrespective of the physical successes and changes, it’s going to be easy after the Amazing 12 has finished to slip back into making the choices and living the lifestyle that prompted the need for change in the first place.

There will be a sense of now-it’s-over-and-I-can-do-whatever-I-want. But I can’t stress enough the importance of resisting those urges, for obvious reasons.

Lifestyle matters – GREATLY.

I’ve spent a lot of time talking about it because it is such an critical factor in how healthily we evolve and perform and how we look and, most importantly, our susceptibility to disease and illness which dramatically impacts our quality of life.

Getting harder: it’s more challenging in week 11, but everyone is fitter

Some of us may be at a genetic disadvantage but Dr. Sara Gottfried, who I’ve written about previously and has studied over 2,500 research papers on our genes, says that “90 per cent of the time” our illnesses and sicknesses and demise is caused by poor lifestyle choices.

If that isn’t a clear warning to take more seriously how you choose to live and take care of yourself I don’t know what is.

It means we’re mostly not genetically predisposed to certain illnesses or being overweight. We have the power, through choice, to determine what path we take.

And, in my opinion, a massive and integral part of any plan to stay well should include exercise/movement and resistance training in addition to resting and eating healthily.

So if you’re interested in my next Amazing 12 wave (over eight weeks, starting in May) or want to learn to lift and join one of my ladies weight-lifting groups on a Sunday morning or are interested in an upcoming course on using kettlebells or would like personal training sessions, send a message to Claude@intelligentstrength.co.uk

Week 6: Get off your phones!

I HAVE conversations with my 10-year-old son about what life was like growing up without electronic devices and he looks at me in disbelief, like “how could you have existed like that?”

The phone-dependency in the gym is somewhat similar. Yes, believe it or not, there were days when people went to the gym without a phone and you never saw one for the duration of a class or training session and our accomplishments were not broadcast all over social media.

This week in my Amazing 12 Chichester class at Core Results gym, I had to impose a restriction on mobile phones.

In truth, I saw it coming a long time ago. I should have insisted on it from the beginning. For any other coaches out there reading this, I’d strongly suggest you do so.

Paying the price for breaking the phone restriction

Also, it’s mainly the men – Adriano and Ben – rather than the ladies, Stacey and Jo, who are the culprits.

When I saw the use of phones getting in the way of training and maximising performance, it was time to clamp down. I could see concentration slipping.

With six weeks gone and my group making progress, I don’t want anything to get in the way.

In the gym they are all doing very well. Outside of it there are tweaks here and there still needed – mainly with regards to following the food guidelines. But, slowly, we are getting there.

As of the end of week 5, Stacey had lost 9lbs (from the beginning) and is steadily dropping body fat. She was only 3lbs more than what she weighed pre-pregnancy – close to achieving one of her goals and we’re only halfway. Jo, too, has dropped body fat, is changing shape and was down 11lbs in weight from day 1.

Working hard, Ben digs deep towards the end of the week

Weight isn’t so much the issue, though – as I explained in my Week 4 blog. For the guys, most noticeable in Ben has been his strength gains and in Adriano improved fitness.

With that progress in mind, I didn’t want any curve balls. So it was time to tackle the most pressing problem this week – the use of phones.

Instead of talking to one another or focusing on recovery or assessing their form or mentally preparing themselves for the next set or grabbing some water or stretching or just hanging out by yourself to steady your heartrate or thinking, between sets the phones would come out…and then they would be lost in the world of either surfing the web or sending text messages. There’s no place for it in the Amazing 12 or any other program.

If someone comes to me for the best results – and is paying for it – then my job is to deliver. Phones in class get in the way. They hinder focus and, as a result, performance.

I’ve been guilty of it myself, so know exactly how it undermines the quality of training. Now, unless I need my phone for filming (for technique) or as a stopwatch or to monitor my heartrate, I put it away.

Imagine if, as the coach, I spent my time checking messages and texting and scrolling through pages when I should be observing, offering advice and making sure everyone is doing what they are supposed to? My clients would demand their money back.

The addictive nature of phones causes a dopamine (pleasure) rush that means the person on the phone simply can’t put it down. You then lose track of time.

“I understand why you insisted on it [the restriction],” said Ben. “But it’s really hard [to stop]”.

When you are training to set timed intervals and need to be prepared properly for your next rep and/or set – mentally and physically – having phones around simply doesn’t work.

You could also be training really well and then receive a message on your phone that causes stress or concern and your workout instantly takes a nosedive. I’ve seen that happen countless times.

Ben and Adriano both improving in fitness and strength

So, for those of you who lead busy lives and spend all day attached to your phones, you need time to detach yourselves. Make your gym time that time.

I recall reading an article several years ago about the importance of time spent alone in the weight room and how that was a vital quality in strength development. Why? Because lifting well and getting stronger wasn’t just about going heavy, but also making time to recover and being patient, which often meant walking around or sitting down and waiting. Certain personality types (like myself) find that much easier than others. The impatient ones can’t do it.

If you require or have wired yourself to need continual stimulation, it’s going to be tough to ignore the phone. But all the more reason to do it, because it’s probably not happening anywhere else in your life.

Focused on the job, Ben and Adriano side by side

Adriano, who was the first to break the restriction (and everyone got penalised as a result), admitted, “If the phone is there, in front of me, I will pick it up. It’s the temptation.”

Simple solution. Either don’t bring it or put it away before class and look at it afterwards.

With six weeks to go, let’s see what difference it makes. I genuinely believe it will.

Think the Amazing 12 could be for you? Want to know more about what it entails and if you are a suitable candidate? Contact me – Claude@intelligentstrength.co.uk – to find out more and for details of the next wave that I am planning in May 2017.

Week 3: The key to success

I’M in the business of producing results. That’s what separates something that works from something that does not. In the fitness industry, people want results and more often than not in an unreasonably short time.

The Amazing 12 goes beyond fitness because it develops strength, conditioning, mindset, technique, discipline, confidence and a host of other attributes. However, the main reason the Amazing 12 has a stellar reputation is from the results that have consistently been achieved by its trainers on individuals of all shapes and sizes and athletic backgrounds from around the world.

Aside from the Amazing 12 program itself, what, though, is the key ingredient for success?

I’ll tell you: consistency. And to have consistency, you have to show up. Every day – or however many times the program you are on demands that you attend. In the case of the Amazing 12 it is five times each week on consecutive days.

One of the main reasons I have observed for why fitness goals are not achieved is that people don’t see through to the end whatever program they start and/or that they don’t follow a program precisely as it was written.

Inevitably, there will be days when you simply don’t feel like training. There will be days when it’s cold or raining outside and you have to get up early to run. There will be days when you feel below par. There will be days when you feel run down and stressed. There will be days when you feel emotionally drained. There will be days when you lack confidence, self-worth and strength…

But training – and following a program like the Amazing 12 – is an opportunity to develop the resolute mindset that, come what may, you’ll be there. Don’t let the little voice in your head that’s good at talking you out of things prevail. Showing up is an ability that not only can be learned and cultivated and yields results from training, but it also spills over into all other fields of life.

Being consistent effectively means you never stop trying and it’s through trying – practice – that we improve and make progress. If you keep showing up, no matter what, I know you have a far greater chance of succeeding than if you don’t. That’s a stone-cold fact.

Stacey on one of her more energised days

Every time you summon the strength or drive or courage to overcome the obstacle in your way, you make yourself stronger, more determined and self-driven.

However, there are some instances when it’s better to take a day off training and this can be difficult for many people. You may be exhausted or injured or sleep-deprived. In those circumstances you have to learn to listen to your body – become good at identifying when it’s better to ease off or push on.

Reasons for not showing up are not the same as excuses. Reasons are legitimate. Excuses, though, get in the way of succeeding.

I ask a lot from my clients on the Amazing 12. After all, they want results and I am as invested as they are in achieving them. If they don’t succeed, then neither do I. We are, effectively, a team.

Stacey gets a bit of massage therapy to ease her neck pain

This week, Stacey sent me a message one morning complaining she’d slept awkwardly and hurt her neck. I told her to come in anyway and that I’d get my wife, Jamie, who practices Thai Yoga Massage amongst other things, to work on the tender area. Stacey got through the session without difficulty.

“Normally, I’d have just not come in with something like that,” Stacey told me. “But, actually, it was fine.”

By the end of the week, though, following two nights where she didn’t sleep at all after a week of looking after her six-month-old son by herself, Stacey was completely shattered and understandably so. Reading the situation, she had a day off to recover.

Ben and Jo hard at it, but concentrating on technique

Ben’s had a lot going on in his personal life and admitted there have been some nights he’s felt worn down. But on those evenings he drags himself in for training regardless.

“I know I really enjoy it [the training],” he said. “I’m not the type of person who gives up. I intend to see this through. I can feel the changes. It’s given me a lot of focus when I’ve needed it.”

Getting your food organised…the most important workout of the week!

Jo’s been on-song this week. At the weekend she sent me a photo (above) of her food prep. I was most impressed. She spent a few hours cooking for the week ahead and then divided all her food into containers. Job done.

“It’s made such a difference and saved me so much time,” admitted Jo, who confesses she’s not the cooking type.

Her consistency is working. Her fitness and strength is improving. She is changing shape. Her recovery from strenuous activity is much better. And we are only a quarter of the way through the program.

No time to waste, Adriano flew in for the final session of the week

Adriano was away most of the week working in Africa. It’s not ideal for following the program, but sometimes it’s unavoidable. He fitted in a few training sessions while he was away. He returned to Heathrow airport Friday morning and, though a little tired, was in for training later that evening.

It would have been easy for Adriano to have taken the night off, but instead he was committed. And he did well.

As I said, if you don’t show up, you can’t make progress. It’s that simple.

Think you have in you the commitment to complete the Amazing 12 program and achieve extraordinary physical results? If you do or want to know more about the program and what it entails, send me a message to Claude@intelligentstrength.co.uk