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phil — Mon, 30 Jan 2012 19:30:20 +0000

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Tips on how to put a home Golf training plan together!

phil — Tue, 07 Jun 2011 17:43:08 +0000

It may sound simplistic, with a small investment in equipment you could put together some tools for a golf training plan up to a very high degree and improve your play. No need to go to the gym, but you’ll have to train smart, as traditional gym exercises are counterproductive to playing better golf.

If you need to get stronger knees do knee strengthening work, for a stronger back do posture and back strengthening exercises, for more consistency in your game/stroke stability exercises are required and for flexibility you must include stretches in your daily program. If you choose not to plan your Golf training in this way, you’re unlikely to reach anywhere near full potential, and will likely experience progressive injuries.

Please concentrate on the rules mentioned in previous editions of this column;

1. Posture and Flexibility = Consistency – injury free – accuracy – longevity

2. Stability = Accuracy – control -

3. Strength = Endurance-Consistency throughout game

4. Power = Distance

The above must be developed in the order shown, you are unable to develop power if you cannot adopt a good posture or have tight muscles, if you get the power but are unstable, the distance may be in the wrong direction, i.e. lack of accuracy.

Solution

Basic Equipment: Swiss-ball, free weights, a step, a mat.

Spend a minimum of 6 weeks stretching all muscles to get the optimum flexibility, and posture. For all of the muscles that you have that require developing, perform the stretch immediately before sleep. (30 exercises approx)

The following 6 weeks is spent perfecting stability exercises, practice putting from sitting on a Swiss-ball, or driving whilst standing in stability discs or a thick, soft rubber mat. Rotational exercises, free or holding weight as you progress, these exercises involve using a Swiss-ball, and building up from slow deliberate moves, to dynamic powerful moves as your strength develops. (12 exercises approx)

Core work that I advise all of my golfing clients to do at this stage could be; all fours cross-crawl work, feet on Swiss-ball hands on floor static hold, then develop to lift one hand off the floor. (15 exercises approx)

Strengthening work would include; for knees stepping off a 10” step, tapping the floor backwards and forwards making sure the knee and the toes are pointing in the same direction, for back and thighs a 50o bent-over row and multi-directional lunges with weight (building up to a minimum of 20kg for ladies) across shoulders. (12 exercises approx)

Conclusion

If you are interested in this type of work to improve your Golf, and would like more information or 1 to 1 coaching, you would be advised to contact a Golf Biomechanic such as myself to assess which exercises are particularly beneficial for you, and to gauge your progression.

Author – Phil Cordell is an ex-serviceman, now a professional personal trainer to find out how he can show you how to put a training program together contact us

We Wanna Make You Sweat

phil — Tue, 07 Jun 2011 17:30:04 +0000

We Wanna Make You Sweat

This exercise session was designed to fry the body, it will make a great demand on your nervous system, you can use this as a circuit routine or use the exercises individually in your training programme.

The session includes; Clean & Jerk x 6, Renegade Rows with 2 x 6kg Kettlebells, 10 x Hanging Toes To Bar, 6 x Handstand Press-Ups, (we actually started each round with 2mins of boxing pad work each) repeated 4 x WOW!

Please make sure you are up to the standard of doing renegade press-ups with kettlebells, they require a lot of wrist stability.

The Handstand Press-Ups are developed from practicing handstands and progressing to holding the position for time & then moving on to unlocking the elbows, further each time over a period of weeks.

Please concentrate on the form of each exercise to avoid injury;

1. Clean & Jerk = Powerful – dynamic – confident

2. Renegade Row = Control – Hips Level during Row – Deep Press

3. Toes to Bar = Timed – Consistency throughout movement

4. Handstand Press-Ups = Core stability – Depth of Press – Safe

The above must be performed in a controlled manner to avoid injury and get the most from the routine, please feel free to use alternatives to make easier or harder !!

Sweat

We wanted to make you sweat, and will be putting another routine together soon, to make you sweat.

Spend approximately 6 weeks performing this routine just once per week.

Conclusion

If you are interested in this type of work to improve your Fitness or strength, and would like more information or 1 to 1 coaching, you would be advised to contact a Personal Trainer such as myself to assess which exercises are particularly beneficial for you, and to gauge your progression.

Note : If you experience any pain or discomfort in your back or groin, please stop and contact us or your local professional trainer

Test or Not?

phil — Mon, 18 Apr 2011 09:27:43 +0000

What Doctors Don’t Tell You – 30 March 2011

Medicine has got it all wrong when it comes to testing (test or not) for prostate cancer, a new study has discovered. Elderly men – who get no benefit from the tests – are being screened every year, while those in their 50s are often not being tested at all.
Around half of all men aged 70 and older are having a PSA (prostate-specific antigen) test every year, which is around double the rate of those in their fifties who are having regular tests. Even men aged 85 and older were being screened as often as men in their fifties, say researchers from the University of Chicago.
But it’s all a pointless exercise. Men who develop prostate cancer in their 70s will die with the disease, and not from it. Worse, a positive test could trigger aggressive treatment that is unnecessary and damaging, say the researchers.
(Source: Journal of Clinical Oncology, 2011; doi: 10.1200/JCO.2010.31.9004).

Phil Cordell’s response

I often hear of medical tests done on people where there is no real benefit.

More often is the case that it causes unnecessary worry for the patient and their family, and brings ill health to the attention of the individual.

A few years ago, a client of mine took up the Metabolic Typing with us, and had been doing very well on it, his visual signs of health had improved, as well as how he felt. So, based on our intentions being to deal with reality and have this persons body less reliant on symptom masking drugs, we suggested he go back to the doctor to see if they would reduce some/all of the 14 different items of medication he was on, if his test results confirmed our observations.

A report from the tests the doctor performed, showed his blood sugar levels had lowered (he had Type2 Diabetes) his blood pressure & cholesterol levels were lower and his overall wellbeing had improved, great! You’d think…

The report that he got from the doctor listed these results and commented ‘If they can be believed’

No attempt was made to reduce the prescription at that point until my client insisted that they take the results seriously, pointing out that if they had said things had got worse, the doctor would not have hesitated to increase or add to the prescription (that was how he got to the 14 items on his prescription sheet)

With or without a positive result, the system seems to encourage medication and just to ignore any real positive changes in the patients condition, especially with a view to reduce or stop taking medication.

If you look for something hard enough you’ll find it, but what are the benefits?

What will be the result of a test? If you don’t want to medicated, don’t have the test, if there are no benefits at your time of life, don’t test.

You can post response to this article by using the contact us on this site

WHAT IS ‘FIT’ ?

phil — Wed, 23 Feb 2011 08:16:24 +0000

Just because someone is a size 10, weighs 7st, or did a marathon 5 years ago, doesn’t mean that they are ‘fit’.

I am going to share with you here, a number of observed ways to gauge an individual’s fitness.

Listed below are just some of the main areas that require developing, balancing & maintaining to consider an individual ‘Fit’;

Posture – The true definition is ‘ The position of the body before and after movement.’ How this can be explained is that the body has an optimum standing position of stationary, in this optimum position, the muscles are doing very little to stay upright, this would be correct posture. If you were to drop a shopulder forward, or allow your weight to go to one side, hunch your back or tilt your head, this would be incorrect posture and the muscles will be working more than they should to hold you in that position, if your normal posture involves any incorrect position, you will require a combination of Flexibility and strengthening work to correct.

Flexibility – The optimum amount of muscle movement within every joint

Muscle Endurance – The ability to carry out basic tasks/exercises for an amount of time

Muscle Strength – The required amount of strength ot carry out an individual task without harm to the muscle or other soft tissues

Body Composition – The optimum healthy amount of body-fat for your body taking into consideration any specific sporting requirement or level

Cardiovascular Ability (VO2) – The ability for your heart and lungs to work together and deliver oxygenated blood to your muscles and organs, and remove carbondioxide

Mental Balance – A certain emotional levelness

Balance/Equilibrium – Being stable standing on one leg, or feeling in control standing on a moving object

Motor Skills – The ability to react physically to environmental change, i.e. can you bring your arm up quick enough to stop a ball hitting your face, or, can you jump out of the way of a dog running at your legs

In addition to the above we must also have the ability to;

Run – With ease and for a certain amount of time at a certain pace

Jump – Standing jump up, as well as distance

Push – Using chest, shoulder and arm muscles

Pull – Using back and arm muscles

Bend – Sideways forward and back, standing and sitting without risk or discomfort to your back

Twist – Evenly to each side, standing and sitting without risk or discomfort to your back

Lift – Using legs as main strength, and holding a weight with arms

Squat – Evenly, with feet pointing in the same direction as the knees, at least to thigh being horizontal, and keeping your nose behind your toes

Lunge – Confidently, keeping torso uprigh and with feet pointing in the same direction as the knees, at least to thigh being horizontal

The hierarchy of priority for the average individual is, Posture & Flexibility

A lot of people choose to run to get fit, most are not fit enough to run, and running may only address 3 of the above areas.

All of the above must be in balance, otherwise you would not be classed as fit.

If you are a participant in a specific competitive sport, then you would need to adhere to the above, ‘plus’ the specific requirements for that sport.

Now, Do you consider yourself ‘fit’?

Your training should address the weakest areas of the above list 1st! !

Working with Fit for You, we assess all of the above areas, and program your training accordingly

Author – Phil Cordell is an ex-serviceman, now a professional personal trainer to find out how he can help you with finding out what areas you need to prioritise, feel free to contact us

A Favourite Paul Chek Exercise Routine

phil — Tue, 22 Feb 2011 14:48:49 +0000

Paul Chek In Action

This is one our favourite video’s of Paul Chek demonstrating an exercise routine, a great way to cover most body parts, and fire up the metabolism

1. Walking Lunges with an Indian Club, alternating sides each step, 20 x forwards, 20 x Backwards

2. Chest Press, x 10 reps, we use the cables as Paul does, 99 lb is my max each hand to date (21-02-2011)

3. Chins, x 10 reps, alternating hands to bring forehead to, always going to full extension

4. Dumbbell/Kettlebell Swing, we use a 20kg dumbbell or a 12kg Kettlebell (the largest we have at the moment) let the bell dictate the pace of the pendulum effect, letting go of the weight at the top of the movement makes this a far more dynamic exercise

5. Swiss Ball Balance, with begginers to using the Swiss Ball we offer time just balancing, usually 1 minute total, but incorporating a bodyblade again makes for an interesting effect for the nervous system

This routine would be repeated 4 x

2012 Fitness Offer!

phil — Mon, 24 Jan 2011 12:30:44 +0000

2012 OFFER

Starting from Jan 2012, new business clients are able to book up to 2 x 60min training sessions per week at our studio for £60 or 10 weeks in advance for £500

6 Minute Abs

phil — Sun, 09 Jan 2011 09:27:39 +0000

6 minute Abs – From Your Armchair

5 exercises that you can perform from your armchair to achieve excellent abdominals.

1. Leg Raise – 20 reps

2. Plank Static Hold – 60 seconds

3. Knees To Chest – 20 reps

4. Reverse Jacknives Walk Ins – 10 reps

5. Diagonal Crunch – 10 reps x Each Side

Repeat 3 x and do this 6 minute abs exercise at least 3 x per week for excellent abdominals

If you require more information on how to assess your flexibility please feel free to contact us

The Cost Of Being Healthy

phil — Tue, 07 Dec 2010 17:40:48 +0000

What health program do you want for both you and your family?

Have you ever thought it was expensive to contract a Personal Trainer?

Most people I meet want; the six-pack, slim arms, loads of energy, less pain and a long healthy future.

When I take on a client they very often say they’ve tried everything else but it didn’t work, or that they are starting now and nothing will stop them getting what they want, either way, that’s why they’ve come to me.

You may have spent £’s on all of this, we still see people with too much weight to get rid of, squeezing into clothes, that do not cover the real story, using certain stripes, and colours, styles and combinations all to give the impression of an attractive size and shape, muffin tops attempting to conceal or camouflage shapeless limbs, pale skin covered with fake tans and make-up, without understanding that other people can see the real you. It is like getting an old Skoda car painting it red, putting a fancy badge on it and calling it a Ferrari.

When we go through the program required, to help make the changes, that’s when the excuses often begin;

‘I don’t think that will work!’ (When you take your car to the garage, how many times have you said the mechanic’s ‘I don’t think that will work?’)

‘I don’t have the time’

‘I’ll not change my eating my eating but rely on the exercise’

‘I’m always on my feet, so that should do it’

‘Personal Training is very expensive’

Plus, many other excuses of how they cannot do the very things they came to me to learn

In general, if you have not got the knowledge to do something you would usually get informed or hire someone who is informed, either way the next step is to apply the methods, check how you are progressing and modify if necessary.

A Personal Trainer is the equivalent of your physical mechanic, you pay him to do the job which should be to advise you; how, when & why to exercise, how, when and why to consume certain foods, which lifestyle changes to consider, when to re-assess and modify where necessary.

Remember, you’ve tried all the other options, if you have used, or considered using; slimming food, cover-up clothes, cosmetic surgery, make-up, fake tan, different hairstyles, push-up bras, pull-in pants, diet tablets or meal replacements………. etc.

You can think of all the excuses to prevent you getting what you want but, by making the changes that you will be advised, you will get the results, you already know this, you will also save £’s by not paying for the latest fad ‘patches’, gimmicks and scams

Use your Personal Trainer value him/her and make the commitment to aplly the advise, and achieve that healthier, fitter, better looking You!

Author – Phil Cordell is an ex-serviceman, now a professional personal trainer to find out how he can help you plan an exercise program around what equipment you have contact us

What choice should I make when considering sports snack!

phil — Tue, 07 Dec 2010 17:30:16 +0000

What choices do you make for your sports snack when you go to exercise? Now I don’t know what they have had at home, but, I do see what they have at the studio. I’m going to share what I see, what effect it may be having, and how you can improve your choice.

Example

Sunday morning, arrive at the gym 10.30, book in, and go to the cafe where they’re serving bacon rolls, and coffee.

Collect a chocolate bar, a bottle of juice or energy drink, maybe 500ml of water.

Then off to the changing rooms, after the session eating a bit of sandwich prepared at home, and a swig of water, later on after going in the sauna, drinking half of the energy drink, after a swim in the pool, they start to eat the chocolate bar and finish eating it, plus drinking the remainder of the energy drink by the time they’ve showered and changed.

Possibly finishing, unsatisfied with the training session, bloated and hungry.

What did that do for you?

Dependant on whether you had breakfast, lets say you had cereal and a cup of tea, (and taking in consideration what you consumed on the Sat night.) You probably didn’t need the additional calories from the bacon sandwich, the white bread roll will slow you down, making you feel tired within an hour, and for some of you it may distend your stomach. This distension could result in making you feel like you’ve got trapped wind and preventing you from generating power or maintaining contraction of the stomach muscles caused by instability in the midsection.

Tiredness and lack of consistency may be a result of dehydration, possibly from the night before, lack of water in the morning and leeched from the system by drinking tea and coffee.

The energy drink will put you on a sugar high but drop you soon after, with ever decreasing longevity.

Tired, hungry and bloated, with no improvement to personal score.

What are the options?

Consider if you are planning an exercise session, avoiding or reducing your alcohol intake the night prior to the session.

Make sure you drink at least 3 medium glasses of water when you wake up, and have a balanced (wheat free) breakfast i.e. 2 egg omelette & 1 piece of fruit.

If you have a tea or coffee at the gym, have at least that amount in water to remain hydrated.

Prepare or buy; a 1.5 litre of water, 2 pieces of fruit, a scotch egg, mixed nuts, ham slices, to have available whilst in the Health Club, saving yourself some cash too.

It’s as simple as that!

Author – Phil Cordell is an ex-serviceman, now a professional personal trainer to find out how he can teach you how to put a nutritious snack together contact us

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