“What shall I do?” I ask myself. I’ve got an hour max and I want to have a good workout. I opted for Interval Training on the exercise bike. Three mins level 7, then three mins level 15/16. Do this for say 30mins and then a row or some weights, that should do it. In walks Chris Mulvaney one of the fitness instructors and he comes over to me just as I’m beginning the session. “How long are you here for Paul?” he asks. “Oh about an hour max today” says I. “Good, that should be long enough, get off the bike.” One hour later I am a sweaty mess and ready to drop. Go Chris!
Chris took me through a great little legs & arms weights routine, that kept my heart rate at THR (Target Heart Rate), but absolutely did the trick in under an hour. Win, win situation right there.
Here’s what we did. Adjust the heaviness of the weights to suit your size and ability. Remember – Take advice, I’m not a professional, I’m not prescribing you do this, I’m just sharing my own personal experience. Consider your self disclaimed 😉
2. Single Arm Row – 22kg dumbbells
3. Single Leg Step Ups – 14kg dumbbells
4. Alternating Chest Press – 14kg dumbbells
5. Squat To Press – 8kg Ball
6. Bicep Curl To Shoulder Press – 10kg dumbbells
7* One mile on the Cross-Trainer
– Each exercise was 1 set of 12 reps.
– All exercises completed = 1 Lap
– Three Laps in total
– 60sec rest between laps
* The Cross-Trainer was only done once at the end of the three laps.
I was absolutely ‘knackered’ after this, but in a good way. How hard are lunges?
What was so fantastic about this, was this, I thought I was coming in to do a bit of a ‘filler’ session on the bike. I hadn’t really sorted out in my mind what I was doing today, but, I would have done intervals on the bike. Don’t get me wrong, intervals are great, but, I’ve done them a few times now. Doing Chris’s session was a real shock to the system, I really enjoyed it and now I have another little routine to add to my repertoire. All good baby, all good.
Do you do this, change things around I mean? Or are you stuck in a bit of a rut? If you are, speak to one of the instructors at your gym and ask them for help. If they are anything like Chris, they will be more than happy to help and glad you want their advice and support. I realise you can get some pretty poor quality, lazy instructor types. You know who they are. The ones who just strut around showing off their sculpture looking down on the fatties and the GP (doctor) referrals. At another gym I used to attend, the instructors were just like that. If they are like that at your gym, GO SOMEWHERE ELSE! There are a glut of gyms and fitness studios out there that want your business. Find one that makes you feel like they’re glad you are there and not just some fat reject who isn’t going to last a week.
A friend of mine was going to a gym a few years a go. He was motivated, he was serious, he really wanted to do something, to make changes. He started out at a gym, but, this one member of staff looked down their nose at him. They never had an encouraging word, they walked past and ignored my friend and everyday my friend would say hello and try and make conversation. Nothing! The instructor, gave the odd smile but didn’t engage my friend positively at all – until he lost tonnes of weight. All of a sudden my friend has a new best friend who was now trying to claim some responsibility for my friends great losses. Wrong, wrong, wrong and it makes me mad.
Look I get it. Most of the fatties who come in, maybe last a week, two weeks, a month at most. However, if you (the professional) engaged those fatties a bit more, made them feel like you are happy to see them, maybe, just maybe, a few of those fatties would stay. To use a local colloquialism, it ‘wrecks my ‘ed!’ Fatties are judged and have to ‘prove’ themselves to gain the respect on the instructors. I say again, yes I get it, I understand the cynicism, but, a few of those ‘chubsters’ who didn’t stay, wanted too, they just didn’t feel welcome. Nuff said!
Indulge me slightly, as I go off blog a tad and pay tribute to my amazing dentist.
Say hello to Abel Rodriguez.
Abel has single-handedly removed my fear of the dentist. For years, I have been petrified by everything dental. The smell, chair, drill, needles, suction etc. You name it, I hate it. Step up and take a bow, Senior Rodriguez.
I just wanted to give him a ‘shout out’ and say thanks to him for ‘sorting me out’. I am now his walking advertisement, singing his praises and getting my family (Grandma went today) and friends (LJ goes and Sue is going soon) to attend his practice. As my wife would tell you, I have a mouth like a burned out fuse box, but not for long friends, no way Jose. Four teeth down and three to go and I should have near Hollywood smile back 🙂 I love to smile, I love to laugh, but I spend most of the time hiding my teeth. I’ll make sure I post a good broad one when all the work is done.
So, Senior Rodriguez, I salute you, and say muchas gracias for removing my fear!!!