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…

SHAPING UP: steady progress from Sue

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.

GROWING: Sue’s confidence is on the up

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.

STRENGTH: Ian’s continuing to develop

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.”

 

Strive for progress, not perfection

CONCENTRATION: Sue has her mind on the job

I THINK Sue Crabtree, back on her second week of the Amazing 12 Chichester after missing a week through being ill, is beginning to see why I enjoy and value lifting weights so much.

“I’m finding that, mentally, it’s fantastic,” she admitted.

Of course, weight-lifting and training is also working us in the physical realm, but it’s the thinking and concentration side that most people overlook or sell short.

As she’s new to working with the steel, Sue’s realising just how “switched-on” you need to be. While that may be frustrating and taxing for some of us, for me it’s one of the attractions.

LEANER: Ian’s dropped half a stone so far

Ian Barnett, also on his second week of the Amazing 12, has done weight-training previously and, especially as he’s trying to regain his fitness, appreciates the value of what it can do for him.

He missed a few days this week – one because he had a work conference in London pre-booked and the other because he felt really rough (onset of a cold). But Ian was itching to get back in the gym at Core Results even though he felt below par. And by the end that early morning (6am) session, he felt much better for it.

Lifting weights and exercising can be like meditation from the point of view it requires – for the best results and, more importantly, to avoid injury –  that you focus your attention on the one thing you’re doing.  

ADJUSTMENT: better technique this week on battle ropes

As an always-on-the-go-type person, Sue’s having to adjust to the different pace of training with weights and the way it’s done on the Amazing 12.

Runners often like to allow their minds to roam when they are out covering the miles and that’s one of the joys of running. But in the gym, with a weight on your back or in your hands, you can’t afford to go off into dreamland or admire your surroundings. That’s when you can get hurt.

Weight-training is great for Sue, in my opinion, because I believe we should choose movements and types of training that are the opposite of or offset the way we tend to live our lives and complement the strengths we already have.

HEAVIER: getting stronger means increased challenges

If your life is fast-paced, stressed and hectic, go take a yoga class or, if you prefer the gym, pick movements that are slower, more deliberate and require patience. Do what you need and not what you want. 

Technique-wise, I recognise how Sue’s starting to find her groove. It was all alien to her when she started. She admits that she’s someone who needs continual reminding (and I oblige), but, as the process of practice dictates, Sue’s requiring fewer pointers as the days go by. Her body is beginning to remember the new patterns.

As someone who has continually had some back pain, Sue declared she’s felt nothing since lifting weights except the feeling you get from working your muscles. She’s particularly pleased about that.

I’m noticing her becoming stronger, engaging her core muscles better and understanding what movements are challenging what muscle parts.

NEW GEAR: Ian turns on the turbo with the prowler

It’s the same for Ian. While he has a good grasp of technique, with Ian it’s a case of removing the rust.

“I thought about what you said last week,” he said. “Doing this [the Amazing 12] is a return to fitness for me, but making progress is the way to go [long-term].”

Ian has already shed half a stone. There’s definitely a difference in him and his appearance. He’s growing in strength and confidence. He already has his sights on a challenging cycle ride later this year.

IN THE ZONE: lazer-like focus from Ian

Progress is what the Amazing 12 is all about. And it is achieved through practice. Methodical practice. Intelligently-constructed practice. It’s not about being perfect. Perfection is the aspiration – the end of the rainbow that we try to find, but never can lay our hands on.

Perfection has an end date. Then what? Practice is infinite. Perfection can rouse in us a fear of failure. Practice encourages it.

So replace any frustration with patience and attention and dedication and trust.

Practice doesn’t just apply to technique. Sue, for example, likes to stay within her comfort zone. She called it “lazy”, I think I said she was “cautious”.

REPETITION: more opportunity to improve

Our mindset receives far more practice than our body. If your thoughts are not in alignment with your intentions, you are most likely impeding your own progress. 

So I challenged Sue to move closer to the discomfort zone. The more you venture there, the less daunting it seems. Stay in the comfort zone – the part that’s really easy – and you can feel like you’ve been treading water for years. Nothing much changes.

The beauty of having a trainer is that he or she not only tells you what to do and, if competent, helps you to do it correctly, but holds you accountable. In addition, being on a program like the Amazing 12 means that, when executed properly, adaptations happen naturally.

As far as I’m concerned, as the coach, these two are warming well to the task. For me, it’s always more about the progress than perfection. If you are feeling daunted by a challenge, I encourage you to move towards and not away from it. Real growth comes from taking and completing those brave steps. 

Comebacks, flat backs and setbacks

NEW EXPERIENCE: first time on the battle ropes

THERE are no bad experiences, only opportunities to learn and grow.

As a finance man, Ian Barnett understands fully the path of progress – that in the world of stocks and shares, for instance, there are many fluctuations and no guarantees.

In the gym, where he is making a comeback to fitness and investing in his strength and health on the Amazing 12, it is much the same. There will be fruitful days and there will be difficult days. It’s what is achieved over the long haul, not day to day, that counts most. The idea is to cover a lot of ground with small steps rather than boldly taking giant, often unattainable, leaps.

IN THE BAG: another session complete for Sue

Sue Crabtree, also on the Amazing 12 Chichester, discovered how this process is one of ups and downs also. This was her second week and she was struck off entirely with a cold that literally took her voice away.

When things don’t go to plan, you can do several things: wallow in your misery; give up entirely or pick yourself up and keep going.

So Sue, determined not to be outdone and to complete the program in its entirety, is going to extend her training by a week to make up for the lost days and give herself the best possible chance of maximising her results.

“I just don’t want to miss out on training as I’m loving it so much,” she said. “I don’t get sick often, but when I do, I go down hard.” This week she was hit hard.

SET-UP: Sue prepping her deadlift

Sue is on the mend, though, and ought to be back in the groove for week 3. She’s a nutritionist by profession, so I don’t have any concerns about her following instructions on what to eat and drink.

However, Sue is new to lifting weights – or at least the type of weight training I prescribe. Her previous experience was with light weights only and she found them dull to work with and got bored.

Before beginning the Amazing 12, I taught her and Ian the basics. Then we use the program to make improvements. Every session at Core Results is an opportunity to refine technique, learn and develop experience.

ON THE CRAWL: warm-up time

So while it could be better for Sue – and getting ill is one of those things you can’t legislate for – it’s going well for Ian.

He has been buzzing all week and feeling changes in his body, which is hardly surprising if you have been inactive a long time and begin training again (so long as the introduction isn’t severe).

As a father of three and business owner, the stumbling block to taking part on this program for Ian, 46, was finding time in his busy life.

Most mornings we are in the gym, ready to go, by 6am. And with the weather being as chilly as it has been, the early rising is an additional challenge.

MECHANICS: seeing if Ian’s squat has been affected by years at a desk job

However, on the final day of his first week, Ian said to me, “It’s freezing cold, 6am, but it’s so good we’re doing this. I didn’t think I’d be able to find the time, but I am.”

Anything is possible. Really.

Ian has found some of the training challenging this week. But when I pointed out to him the progress he had made in just a matter of days, he was blown away.

It’s not unusual, in the beginning, to make rapid strides. Ian used to do a fair amount of sport when he was younger, before work and a family took over. He’s put on about 2st (28lbs) since getting married five years ago. My job is not only to get him back into that type of condition, but go beyond.

RUNS TO GUNS: building some muscle

Sue, 48, wants to become strong. She’s a runner, though isn’t afraid of muscle.

“I know I have to change my exercise according to my body and age,” she said, meaning that she understands the need for having a stronger body.

I don’t doubt for a second that Sue and Ian have the commitment that’s needed to succeed. They also both have a maturity, realistic expectations and understandings of how the process works.

That’s a great starting point because, as I’ve said many times previously, one of the greatest impediments to making progress is a lack of patience.