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So this is me, I haven’t really put many of videos of me on my site purely because I wanted to make it about clients, the results they get and how they train.

However I just wanted to show you that I do practise what I preach….

“Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It’s not a lifestyle choice; it’s a battle.”

- Dan John – Strength Coach

Days and weeks go by while I’ve been working at the health club and I’m seeing the same pattern and the same people doing the same thing, alot of the time people aren’t training with intensity. They walk on the machines without a goal, they don’t improve their fitness because they’re stuck in their routine.
There’s no heart in what they’re doing, there’s no passion.

A big part of it is that people talk themselves out of it, that voice they’re hearing is doubt, no-one likes pain, no-one likes change.

However if you embraced it with open arms you too can do some amazing things…..like the quote above, whether your goal is strength, fat loss, endurance, whatever, attack it with all you have, it’s not a lifestyle choice it’s a battle.

Check out the clip below. All heart. Full intensity. The stuff body transformations are made of…..

(Just to add, after a few sets of partial squats up to 260kg, Sled drag was 80kg+)

Get Strong. Get Fit. Be Healthy.

Kang.

Strength and Conditioning coach Gary, takes you through a brutal 4 & Half mins of Hell. This was his 5th and final set.

This is just an average day in chiswick……..

That’s just how we roll…..

I’ve finally gotten my “butt” into gear and written another article, today I’ll be focusing on ass!!
The glutes if you want to be technical.

Women’s goals are generally focused on tightening up their tummy, getting rid of their bingo wings, and tightening up their butts.
They’re right about training their glutes but the jane fonda style workouts aren’t really cutting it anymore.

This goes for men too, if any of you really play any sports, be it tennis, running or basketball it all starts with the glutes.
If I had known 10 years ago that the glutes were the one of keys to increasing my vertical jump for basketball then I wouldn’t have focused so much on training up my calves.
Me and my friends were convinced that having bigger calves would allow us to jump higher. To some degree it helped but we were wasting our time.

What we should have done was target the first muscle that activates in any given movement – The glutes.

The glutes and posture -

Possessing strong glutes also allows us to keep our pelvis in neutral position. In most cases we generally assume that due to peoples lifestyles, ( sitting down, driving, running/walking) the hip flexors tighten up causing the pelvis to tilt forward and throw the lower back out of alignment, when this happens the glutes become inactive. The glutes also help control the tracking of the knee joint making sure it doesn’t track out of line when we do any single leg movements i.e running/jogging. Restoring your structural balance is vital in having a healthy body so always have a balanced exercise program that promotes all movement patterns.

Isolation or compound exercises (multi joint)

There is no right or wrong answer when it comes to training your glutes, any type of movement that stimulates the glute fibers will be sufficient. However there are quicker ways, remember progression in your exercises are the key to improving strength as well as tone.

What I have found to work with my clients is performing a series of  2-3 exercises run in a circuit style to improve strength and activation, If need be also foam roll the opposite muscles to inhibit overactive muscles. If you have knee issues then I recommend seeing your doctor and a certified trainer to come up with exercises that work around your problem.

The Big 3

3 exercises to challenge your glutes in a different way.

Split squat

Single Leg Deadlift with KB

KB swing

Remember work your glutes, they’re more important than just the look…….Say no to pan-cake butt.

So check it out I’m watching an old clip by Sean @ Underground Wellness that made it clear about how soy isn’t that great as a health food.
I think confusion lies in the fermented soy that they use over in asian countries and the unfermented soy we have here in the west.
We have unfermented soy nuts, soy beans, soy milk, tofu, quorn etc, where as they have fermented soy like natto’, miso, which are much more beneficial for their health as it allows them to get their protein sources without all the other dangers of soy.

Here’s what I was shocked at finding out, unfermented soy actually turns down the dial on your thyroid (hypothyroidism) which basically means that it slows down your metabolism, which is obviously bad.
The other thing is that the plant contains a natural chemical that mimics estrogen, high levels of estrogen is apparently linked to breast cancer.

You can find soy in ALOT of products these days as it is pushed as a health food and that’s the scary thing, so to bullet point -

• Soy is not a health food
• Unfermented Soy mimics estrogen
• It is also linked to hypothyroidism (low metabolism)

Listen to the videos and think about getting your protein from other sources if possible, try to rotate them so you’re not only eating one thing.

My own opinion is that if you want to eat soy now and again then that’s fine, this post is here to highlight the dangers of consuming excessive amounts of soy foods.

Click Here to read the reports and studies about the dangers of Soy.