tag:blogger.com,1999:blog-11657653675061946782024-02-08T08:05:53.141-08:00Fitness MattersMy blog dedicated to getting people fit and healty. My aim is to give you ideas and explain some of concepts behind effective training.Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-1165765367506194678.post-6163688567868686152016-01-26T02:27:00.001-08:002016-01-26T02:27:04.790-08:00How to deal with resolutioners!<p dir="ltr">It's January and most gyms are starting to kick back into life with the sound of weights crashing, people grunting and high 5ing a personal best. If you work in the industry it's both the best and the worst time to be in a gym. <br>
The worst because your chances of seeing sunlight are greatly diminished, breaks become a myth only spoken about in legend and your own training plans get waved goodbye to until at least St. Patrick's Day (March 17th for the non-Irish). <br>
The best because you get to see people fired up and driven to reach their goals. There is a real sense of urgency and passion in the air. People have goals and have resolved to get there. They may not know how to get there but they are going to try! <br>
Amongst the hard core gym heads come all the newbies, armed with magazine articles and energy these are the people who make me really excited to work in a gym. Unfortunately they don't seem to be as popular with the hard core gym crowd, and a common question I hear from the wannabe hard core guys is "so when are all the resolutioners gonna quit?" I'd be lying if I hadn't asked that question myself on occasion. Nothing upsets me more than getting fired up to go commit an act of violence in the squat rack only to find someone bicep curling or bench pressing in there! Honestly I'd like to commit another act of violence right there but that isn't going to get me anywhere. So I came up with a strategy to deal with the resolutioners and it works! <br>
1. Introduce yourself, a strange concept I know. Start with some thing simple, like" Hi, I'm (insert name) I haven't seen you in here before." (Very important here to resist the urge to tell them why you think deadlifting in a smith machine is wrong!) <br>
2. Wait for the answer. Knowing somebody's name is a great start to any conversation. <br>
3. So I see your working on (insert body part) have you tried doing (insert x basic variant). Note: if your doing the same body part ask them do they want to join you. <br>
4. If you ask them to join in and they say "yes". Now is your chance to finally reach the hallowed status of bro-fessor!!! It's your chance to impart knowledge and experience, and as an added bonus you might gain a new lifting bro.! <br>
5. If they say "no" don't take it personally and go cry, it probably means they don't want to do it just yet. Keep saying "Hi" when you see them and ask how they are doing. They may not become a lifting bro, but it makes they gym a nicer place for everybody. <br>
So next time you see a resolutioner don't just roll your eyes, remember we were all like that until we learned, usually from the bigger, stronger guys who showed us the way. <br>
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Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-90342512262708939782015-06-29T02:38:00.001-07:002015-06-29T02:38:21.343-07:00Something for nothing<p dir="ltr">Ok so you’re doing mobility exercises until you can tie yourself in a knot. Taking protein, glutamine, creatine and bcaa's at the correct times in the correct amounts. You have even started weighing your food to make sure it's all in the correct proportions for you. Your meals and workouts are timed to the nano-second so that everything is optimal.</p>
<p dir="ltr">Here is a better question to ask: WHY?</p>
<p dir="ltr">Exercise and diet are our best weapons in the fight for our health and wellbeing so it makes sense that we should use the best tools available to get the desired result.</p>
<p dir="ltr">So why are we doing what we do? One of the biggest influencers of our workouts is the feel good factor. Its why many of us start going to the gym and what keeps all of us going when things are tough and not always going our way. Sure, it feels pretty awesome to hit a 150cm box jump or hold a hand stand, but if your goal is to lose weight then, they can become a distraction and pretty quick you have lost sight of why you started. No matter how good it feels to do these things hitting your goal feels way better!</p>
<p dir="ltr">Cool as it might be to be a 5ft tall, 120 kg guy who can do big jumps and hand stands, but it's not why you started and all the Facebook likes in the world don't help you shed the kilos. Testing yourself is good, in fact it's a cornerstone of success, however the test needs to be appropriate to the goal so it gives us a marker along the way. If your goal is to get stronger then measure strength, lose weight then measure body fat. Having great cardio fitness won't help you bench press your body weight. Keep it relevant.</p>
<p dir="ltr">We all want something for nothing but we in the gym we only get out what we put in. Don't waste time and energy doing something for nothing when it could be better spent elsewhere.</p>
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Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-32474141039554462272015-01-26T03:04:00.001-08:002015-01-26T03:05:04.445-08:003 Tips to improve your workout<p dir="ltr">We are still in January and the new year fitness regimen has become a feature of are daily routine. Well done! Starting is the hard part. Now I'm going to share three tips to help you get the very best from your workouts.</p>
<p dir="ltr"><b>1. </b><b>Warm</b><b> </b><b>up</b>.</p>
<p dir="ltr">Warm up is key, there are two main reasons to warm up. First and most importantly it helps to prevent injury, we train to make ourselves better and injuries are not part of that! <br>
The warm up also helps prepare us physically and mentally for our workout. A combination of mobility drills (pay special attention to areas that are usually tight) and some specific movements related to the workout your about to do, eg. If your going to bench press do some press ups and band pulls as a part of the warm. When you hit the bench you should be fired up and ready to go.</p>
<p dir="ltr"><b>2. </b><b>Have</b><b> </b><b>a</b><b> </b><b>plan</b>.</p>
<p dir="ltr">When I talk to most people in the gym my first question is "What's your plan?" The answers are always interesting but one thing that surprises me is how often people don't actually have one. You don't get on a train without knowing which way its heading, so why is the gym any different?<br>
Think about what you want, ask questions, read up and develop a strategy for getting there. Other wise you end up going round in circles.</p>
<p dir="ltr"><b>3. </b><b>Don't</b><b> </b><b>do</b><b> </b><b>something</b><b> </b><b>for</b><b> </b><b>nothing</b><b>.</b></p>
<p dir="ltr">OK so the burpee to box jump timed set is your go to move in the gym. Its the crowning glory of your workout that makes you feel like an absolute beast, but if it isn't getting you closer to your goal then its about as much use as a chocolate tea pot. Remember keep focused and keep working towards the goal. No matter how impressive an exercise is achieving your goals is a much greater feeling.<br></p>
Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-28940688772882841722015-01-15T10:23:00.001-08:002015-01-18T23:50:22.962-08:00Blue Monday and beyond<p dir="ltr">So we are at the third Monday in January, the bank balance is low, its cold, still dark in the mornings. Christmas and new year are a distant memory and the resolutions we made with such enthusiasm are taking a back seat. No wonder this day is considered the most depressing day of the year.<br>
Some good news though things get better, after all if this is the most depressing day it can't get any worse! We are still only 19 days into the year that's 346.25 more opportunities to make the right choices. Here are a few strategies to keep you on track.</p>
<p dir="ltr">1. <b>ASK</b><b> </b><b>FOR</b><b> </b><b>HELP</b><br>
This is the one most of us have trouble with. Every January I see it, people coming to the gym with so much energy, its infectious it rubs off on others the place is buzzing. Then they hit a wall too many machines, the choice of classes, "do I do weights or cardio or both? What's a kettlebell? How does a Bulgarian bag work?"Add in conflicting advice from web sites, magazines, friends and general and you have a recipe for confusion.<br>
Don't worry most gyms don't think of the users as an inconvenience in fact they employ people to answer questions and talk about training. Fitness instructors and personal trainers love training so much they make it their job and they love to talk about training.</p>
<p dir="ltr">2. <b>STAY</b><b> </b><b>MOTIVATED</b><br>
Its your goal, you chose it, nobody else its all yours. Only one person can make it happen....you. Its something personal that you spent ages planning it and wanting it, so why are you finding it hard to get motivated? A technique I often use is to close my eyes and imagine how good its going to feel when I hit my goal and get excited about it, often that's enough to refocus my mind and find that energy to keep going. If that doesn't quite cut it you can try it from the other side. I remember how I felt before I started. Think of why you started remember how you used to feel. <br>
Either way get fired up! You can't get there if you don't have the drive to do it.</p>
<p dir="ltr">3. <b>SET</b><b> </b><b>MARKERS</b><br>
Setting smaller goals along the way is a great way of checking your progress. It let's you check your on the right track and helps keep you motivated. Smaller goals snowball into bigger ones, every one you hit gives you a little more confidence that your going to make it all the way.</p>
<p dir="ltr">4.<b> </b><b>ENJOY</b><b> </b><b>THE</b><b> </b><b>PROCESS</b><br>
Every goal is a product of the process it took to get there, you can't go to work in the morning without doing certain things. Getting out of bed, having a shower, leaving the house, getting the bus they all add up to the end result of you arriving at work. Some of these things may not be pleasant. Getting out of a warm bed on a cold morning and waiting at a bus stop in the rain are two of my pet hates but I still do them. I know that the end result is something that I love doing and that outweighs any discomfort I feel.</p>
<p dir="ltr">5.<b> </b><b>REALISE</b><b> </b><b>ITS</b><b> </b><b>GOING</b><b> </b><b>TO</b><b> </b><b>TAKE</b><b> </b><b>TIME</b><br>
Everything takes time, we live in a world where things happen quickly. Unfortunately things don't happen quickly enough for some people, don't get disheartened. Athletes develop over years in some cases decades, nobody ever started off a world champion. It takes hours of hard work, all the time there is a risk that person will give up before the goal has been reached and all the work up to that point will be lost. Those who don't give up, who stay the course even when it seems like little or no progress is being made are the ones who reap biggest rewards.</p>
<p dir="ltr">Hopefully these techniques will help you break through those barriers that sometimes creep up. </p>
Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-61437732995946611892013-11-11T05:41:00.001-08:002013-11-11T05:41:21.465-08:00Responsibility "If it is to be, it is up to me."<br />
Right there is the most powerful 20 letters in the world. Every day we take action, we feel hungry we make a decision to eat, we take actions based on that decision. We get up, walk to the kitchen get some food and eat it: job done! All of you reading this will have done it at least a few times in the last 24hrs.<br />
That is a very basic example of responsibility. You decide to do something and take action to make it happen. So if we can do this hundreds of times a day for smaller every day tasks why don't we do it for bigger ones? All of a sudden bigger decisions become someone else's responsibility and so does the success or failure of the plan. Nobody changes our socks for us, we do it ourselves. As a trainer my responsibility is to develop the best plan for an individual to educate and motivate them to achieve their goals. No matter how much they want me to I can't lift the weights, swim the laps or run the distance for them they have to do it themselves.<br />
Responsibility leads to decisions, decisions lead to actions, action leads to changes, changes lead to success, success leads to even more success! It's an addictive thing, it makes you feel good about yourself and it all starts it taking responsibility.<br />
If we are honest with ourselves we quickly come to realize that nobody put a gun to our head and made us eat the burger, that cigarette didn't light itself and then jump into our mouth as a form of political protest. We made that happen in the same way we chose to get out of bed and go to work. It's only when we start to take responsibility that we can change the negative behaviors and start to make the best lifestyle choices.<br />
Start making the changes today, start with something small go to the gym instead of having a coffee, bring healthy food into work instead of buying a ready made sandwich from a coffee shop. What ever you do it's all up to you!<br />
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Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-22911255528682194722012-02-21T07:15:00.001-08:002012-02-21T07:15:33.725-08:00What counts as a success?<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">I was in the middle of a session with a client when I was asked a question, nothing unusual about this I get asked questions all the time. However this was slightly different from the usual “how do I get bigger arms?” or “what should I be eating?” This was a question that actually left me a bit stumped. My usual answer to a question like that is “I don’t know but I’ll find out.” It’s a bit of a catch all but it does lead me off in new directions. It motivates me to fill in the gaps in my knowledge and to develop new skills that will make me a better trainer. However this was the first time in a long time I really had to think about the answer. It seems strange but the question affects not just my business and training philosophy, but my ultimate goal as a fitness professional is.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">I was asked how I define success with a client….<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">Let me just take a moment and talk about what exactly makes me feel successful. <o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">Like most people when I started my career, I measured success very differently than I do now, paying my bills and surviving was enough to make me happy.<span style="mso-spacerun: yes;"> </span>However that quickly passes and in order to be motivated beyond the mundane you need something to strive for to keep yourself happy and motivated.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">Achieving my goals, most certainly makes me feel successful I’m happiest when I work to a target and I can’t help but getting excited about the sense of achievement and fulfilment I get from reaching and surpassing a target. I’ve worked with a lot of people over the years and my clients have been about as diverse as you can get I’ve covered the full spectrum from world class athletes to brides and business men who just want to do some boxing to de-stress, often in the same working day! <o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">Nearly all achieve their goals, which is rewarding. This sense of achievement ensures they go away with a smile on their face and makes me feel proud of my work.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><br />
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<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">But if I’m 100% honest it’s that’s not the best feeling I get, it’s when I get to make a difference with my clients.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">One of my first clients I worked with when I moved to London was a computer technician in his mid-30s who hadn’t been serious about exercise since he finished playing school boy rugby nearly 20 years earlier. He was overweight, bad posture, low self-esteem and by his own admission in a bad way. Over the next 2 years we worked on every aspect of his training habits and lifestyle. It was a gradual process building his training plans and resetting bad habits. Then as we were chatting about his goals last year he said to me with a new found confidence, “I’ve been thinking lately, I don’t need you as much anymore.”<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">I know a lot of trainers who would be heartbroken by this but in fact I was actually quite proud. My mind immediately jumped back to the very first session we did in the gym, where 10 kettlebell swings would leave him gasping for breath and looking at him now where he was doing 100 in under 2mins. I instantly realised he was right I hadn’t just changed his physique I had also given him the knowledge and ability to maintain it.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">My view of success changed at that moment and although hitting targets is still the most important part of it, there is something more now. It’s not enough to just hit somebody’s goals and send them away happy. I now aim to educate people as to what they need to do to stop them from falling back into their old habits.<span style="mso-spacerun: yes;"> </span>It’s an incredibly rewarding feeling when you meet a former client, and they still look good and talk to you about your training methods and how they are still using them. <o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="line-height: 150%; margin: 0cm 0cm 10pt;"><span style="font-size: 14pt; line-height: 150%;"><span style="font-family: Calibri;">For me that’s how I measure success now.<o:p></o:p></span></span></div>Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com2tag:blogger.com,1999:blog-1165765367506194678.post-23560120766645458862012-02-02T04:03:00.000-08:002012-02-02T04:03:27.826-08:00Febuary 2012Well January is now over and Febuary has started with loads of potential, i have a few interesting things happening this month including my olympic lifting certs in the first weekend of the month keep coming back to see how I get on.<br />
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CormacCormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-8489867655497099692011-12-28T10:45:00.000-08:002011-12-28T10:45:59.225-08:00Great year!<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Well 2011 is near its end and I was thinking about how things have changed for me in the last year.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">2011 started with me being reminded why I do this job, back in January my best friend and one of the most inspirational athletes I’ve ever met Rosemary Tallon was competing in the IPC world athletics championships in Christchurch, New Zealand. For both of us this was the culmination of 2 years work and training, as she recovered from major surgery in 2009 to compete in both shot putt and discus. Due to a questionable change in classification she was unable to perform at the level that had made her the world number 1 shot putter in 2010. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">In February and March, I explored the first of some new training methods I was to learn last year. I have been training with kettlebells for a number of years, but this was the first time I got serious about doing some kettlebell sport training. It proved to be an interesting learning curve and pointed me in a few new directions about how I train both clients and myself. At the end of March I completed my Advanced EKI certificate, big thanks to BJ Rule for taking us through the course it only took me a week to recover so he was going easy that day.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">In April I decided to take the plunge and try some I had only seen on YouTube, when I started I couldn’t quite anticipate the effect it would have or the impact it would make. So much so that it was one of the main reasons for me starting this blog. April, May and June were taken up by my Bulgarian Bag certification and that really was an amazing journey, take the time to read my experience of it. It hasn’t just lead me to new skills but has sparked a whole new attitude in my training philosophy and reminded me just how much I loved a big physical challenge. Tommy Mathews and Steve Nave were both excellent, and a big thank you goes out to everybody who made that weekend so special.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">I took a holiday in July and in August I was moved to a new flat.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">In September I finally decided to get a website, I had been toying with the idea for a while and finally took the plunge since its launch in mid-October it has become a great tool to let people know about me and what I do. The site is growing all the time and my site and twitter feed are getting more popular by the day. September also marked my return to martial arts training. Since I was 7 I’ve been training in one form of martial arts or another and in September I discovered a bujinkan dojo in London that suited my working hours. It has been 10 years since I trained in that art but it has probably been the biggest influence on my training the art teaches you to use whatever works best at the time and not to get set in one way of thinking, hopefully I can live up to that ideal.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">In November I was introduced to power clubs and I’m really looking forward to exploring this training method more in the New Year, but first I have a little project. In December I began preparation for my Olympic weightlifting instructor’s cert. That happens the first week in February and I’m already building up to it.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">2011 was an amazing year for me, my business grew, I developed as a trainer and things just keep getting better and better. I want to thank everybody who made 2011 so good. I’ve been planning 2012 already first up is Olympic weight lifting in February. There is a lot more to come in 2012 so keep watching and thank you for reading.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Happy New Year.<o:p></o:p></span></div>Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-62869061395119799452011-12-05T07:36:00.000-08:002011-12-05T07:36:55.977-08:00We really are what we eat!<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">I want you to think a little bit about why we eat, not what we eat, but why. I’m not talking about any psychological motivation but the most basic reasons why we eat. Food is an important part of our day, we can’t survive without it so it’s pretty vital, and in fact it’s pretty much the same category as breathing.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Most of the food we take in gets used for two things either fuel or repair and growth. Let’s start with fuel, most people will agree that your body is an amazing machine it’s a piece of engineering that surpasses anything manmade that has ever gone on land, sea, air or beyond, and when you think about machines like the space shuttle, the SR-71, a nuclear submarine or a Ferrari Enzo you suddenly realise just how incredible it really is. We have all dreamed about owning that sports car some of you may have actually owned one, so think about the care it takes. Think about how you keep it clean, keep the engine serviced, about how it feels to dive and how good it feels as you pull into the petrol station to fill up and people’s heads turn to look at you and your lovingly cared for machine. Now I want you to think about getting out of it, walking up to the pump and you have a dilemma do you go for the premium unleaded which is going to burn cleanly, keep your engine running smoothly, give you more MPG and improves its overall performance or do you reach for the petrol, that leaves carbon deposits in your engine, pumps out soot and burns off in a few miles and makes you go slower? Bit of a no brainer really. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">The other main use for food is repair and growth. Our bodies go through a constant process of renewal. Bones break down and regrow, our muscles are constantly being damaged, repairing and growing and our hair and nails continue to grow for our entire lifetime.<span style="mso-spacerun: yes;"> </span>Although we can re process some of the materials we still need more and that has to come from an outside source. That source is our diet. When you think about that for a moment you suddenly realise that the old adage “you are what you eat” isn’t so much of a cliché after all. Again think about the sports car, what exactly is it that makes it so special? Is it the shape of the body or the power of the engine or the way it makes you feel? In reality it’s a combination of everything. When we look at a high end sports car the first thing you notice is how well built it is. The quality of its parts is really what sets it apart from the standard models. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">With all the money you have spent on the car and your emotional attachment to it you’re going to take care of it. After all you may have it for 5-10 years so it needs to last. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Oh hang on our bodies are designed to last a lifetime and unlike cars when something goes wrong replacement parts aren’t always an option.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Like anything in our life with our food we have choice, but that choice goes beyond taste. It affects our health, our physique and ultimately our happiness. So before you make that choice ask yourself do you want to be made from the best of everything, run on quality fuel and performing at the highest level you can, or would you rather be slow, inefficient and not really getting anywhere? </span></div><div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">You decide!<o:p></o:p></span></div>Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-66363984642654068232011-10-31T02:51:00.000-07:002011-10-31T02:51:30.959-07:00WebsiteFor the last month I've been a little bit distracted and haven't given my blog as much attention as I really should, but thats about to change.<br />
Rest assured for the last month I have been working hard and here is the result.<br />
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<a href="http://www.cormacquinnpt.co.uk/">www.cormacquinnpt.co.uk</a><br />
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Have a look this will give you more info about who I am and what I do.<br />
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Enjoy.Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-23415710772500160372011-09-26T02:41:00.001-07:002011-09-26T02:41:06.125-07:00Rest<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">I’m sitting writing this, in my local pub with a pint in front of me. Don’t worry this isn’t a radical new approach to training and nutrition involving beer and a kebab. Although that would make me a multi-millionaire if I could get it to work.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">The last couple of months have been quite hectic and I’m just after taking a two week break to find a new flat, not by choice.<span style="mso-spacerun: yes;"> </span>My own training has suffered quite a bit in this time after having a good run of five months solid training I was on a real high. However long days in work, little time off, study, training, eating late at night and not sleeping properly, have all taken their toll and about 2 months ago my training took a real nose dive. I was struggling with my warm up weights and picking up niggles that just wouldn’t go away. So I came to a conclusion………. I was tired.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Not an earth shattering revelation I know, but still a very significant one. It means something has to change, and it was going to take more than a good night’s sleep to sort it out. I’ve been in this situation before it usually came at the end of a long season after several big competitions. The solution is very simple, slow down!<span style="mso-spacerun: yes;"> </span>Rest periods are essential for anybody who works hard, increased stress both physical and mental really do impact your performance and not always in a good way. Some stress is essential to your development and performance, it’s how we push ourselves on and the love of the challenge is always a big motivator. They trick is to know how much is too much. Think of it like loading the bar for a squat, too little weight and it’s too easy you don’t get anywhere, too much and you can’t lift it properly everything gets sloppy and no matter how hard you try you just can’t make any progress, but when you get the weight right you do the perfect action, drop down nice and deep and drive out cleanly and smoothly. It’s all about finding that balance. One of my friends describes it not as over training but under resting, I really like that idea, when we look at how athletes train and going back to my own experiences of competition and performance training. I start seeing a pattern of working and resting. Even over longer a long season we timed light and heavy phases of training so we wouldn’t be burned out for the bigger competitions. In fact our resting phases were times so we would be able to have something extra for the bigger events. When I look back on this, it becomes more and more obvious that rest and recovery are equally as important to our development as the training itself.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Inability to sleep, inability to concentrate, constant feeling of fatigue, lack of coordination are all warning signs that you’re heading for a fall. Just search online and see some of the symptoms listed you might just be surprised by them. One very important thing is to listen to your body. It’s usually very good at telling you when things are going wrong and warning you of what’s about to happen. <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">After a four week break from training I’m ready to start back.<o:p></o:p></span></div>Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-40538657198932370192011-06-20T08:42:00.000-07:002011-06-20T08:42:38.853-07:00IBBC Certification<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">It’s a week since I finished my IBBC certification, my limbs have finally stopped aching and the experience is still settling in. The 2 day course is tough and very demanding both physically and mentally. The preparation plan will get you through the tests, the mental side comes down to how committed and driven you are to succeed at this course,<span style="color: red;"> </span>it’s not enough to show up you need to perform.<span style="color: red;"><o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Day 1<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Saturday morning was an early start, as I travelled to the training centre I was thinking about my preparation and wondering what to expect. I have worked with the guys from Optimal Life Fitness before so I had a good idea of what was coming. When I arrived I was greeted by Tommy and introduced to Steve we chatted about the course and how my prep had gone. Soon the niceties were over it was time to get to work, after a very <span style="color: black;">thorough</span> warm up came the first exam…..the spin test. <span style="mso-spacerun: yes;"> </span><span style="color: red;"><o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">The spin test had been at the front of my mind from the start of my preparation for the course it’s a good test of skill, discipline, fitness and technique with the bag. It’s tough but by no means impossible.<span style="mso-spacerun: yes;"> </span>My moment of truth had arrived the last 5 weeks of work were about to come to down to 3 and a half minutes.<span style="mso-spacerun: yes;"> </span>I had a plan for the test, when they asked who was going to go first it was always going to be me. I stuck with the plan, Steve counted me in and I just let it flow, I wasn’t trying to make quick movements but make them as smooth as possible. By set 4 my lungs and muscles were burning I could hear my classmates cheer me on and I wasn’t going to let myself quit. The last 10 push ups were a struggle but Steve was telling me I was ok for time. As I stood up I was tired but all I wanted to know was my time. 3:06 was a new personal best and well inside the pass time. First test done!<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">We took it in turns to do the test, everybody finding it a different challenge some passed, some didn’t but the support was constant.<span style="mso-spacerun: yes;"> </span>After the tests we sat down for a talk on the history, and technical side of the bag. After a short break it was time to put what we learned earlier into action. Steve and Tommy put us through our paces learning the skills of the bag and making the moves our own.<span style="mso-spacerun: yes;"> </span>Lunch time came and went the afternoon was spent with more learning followed by a couple of tough workouts. <span style="mso-spacerun: yes;"> </span>Day 1 was a tough one when 5pm came it was welcome rest, off home to fuel up for Day 2.<o:p></o:p></span></div><br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Day 2 <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Sunday is traditionally a day of rest, nobody told the IBBC that! I took my aching tired limbs to the training centre and we got started, there was a second chance at the spin test for those who didn’t pass first time and another set of tests on program design, teaching and technical skills. After a short break we came back for a talk on some more theory on the bag before lunch.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Lunch was followed by a written paper, it was tricky but we had covered all the information in the course over the 2 days. While Steve was correcting our papers Tommy took us through a few workouts and introduced us to a few of the advanced moves with the bag. We went through a final workout using the bags, H.I.R.T.S. trainers, gladiator wall and plyometric boxes. Tired bodies and sore hands were a standard by the end but so was a feeling of accomplishment that only comes from hard work.<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">Steve read out the results of our written paper and it was time for us to break up. It had been a tough weekend but friends had been made and we all had a new love and respect for the Bulgarian Bag. <o:p></o:p></span></div><br />
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<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;">The course showed me just how to get the best from this versatile training tool, I’ve already adopted it into my regular training regime and I’m introducing it to my clients. Everybody finds something different to like about the bag, for me it’s the integration of movement across my whole body and the sheer physicality of the work outs. i owe a huge thanks to Steve Nave and Tommy Mathews for their hard work and expert tuition. I can't wait to work with you guys again.</span></div><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Now! I’m off to get bag fit!<o:p></o:p></span></div>Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0tag:blogger.com,1999:blog-1165765367506194678.post-86902247251900807172011-05-09T09:22:00.000-07:002011-05-09T09:22:43.190-07:00Challenging Times <div> <div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="color: black;">I’ve always loved a challenge,</span><span style="color: black;"> any type of challenge, physical, mental or professional, I’m usually right up for it. F</span><span style="color: black;">or me personally there is nothing better than setting a goal, making a plan of action and pushing yourself to achieve something that just ticks </span><span style="color: red;"><span style="color: black;">all the</span> </span><span style="color: black;">boxes every single time.</span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="color: black;"><span style="font-family: Calibri;">Achieving a goal isn’t easy and it really shouldn’t be, after all if it were easy what would be the point in taking the challenge in the first place. The challenge is what makes the reward so much sweeter and the bigger the challenge the greater the reward. </span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="color: black;">I often hear sportspeople talk about how much they “wanted to win.” That’s the will to win, it’s a desire to succeed that lies within all of us, it pushes us on when we think we can’t go any further,</span><span style="color: black;"> often it’s what makes the difference between achieving our dreams and falling just short. It’s a deep desire it comes from somewhere inside us, somewhere very personal. It has a link to our goals from their origin and all the way through to completion.<span> </span>Whenever I feel like I just can’t do it I hear that voice telling me to keep going and to think about where I want to be, that’s the will to win at work. </span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="color: black;">Hitting your targets doesn’t always happen, this isn’t the end of the world it’s a fact of life, sometimes the bar was set too high, the circumstances weren’t right, the motivation was wrong, there are a lot of good reasons why these things happen and there are a few bad ones too. Failure is a good teacher but so is success. Every challenge has things that will go right </span><span style="color: red;"><span style="color: black;">or</span></span><span style="color: black;"> wrong, look at what went right as much as you look at what went wrong remember these things happen for a reason. Try and look at the reasons for what happened more than the result,</span><span style="color: black;"> it will lead to a better understanding of what happened</span><span style="color: red;"><span style="color: black;">. H</span></span><span style="color: black;">opefully it will </span><span style="color: red;"><span style="color: black;">pave the way to</span> </span><span style="color: black;">a better result next time, even if you learn how not to do it</span><span style="color: red;"><span style="color: black;">, you are</span></span><span style="color: black;"> still learning from the experience. Some things will always be out of your hands but the vast majority you can take ownership </span><span style="color: red;"><span style="color: black;">of,</span></span><span style="color: black;"> try to control as much as you can.</span><span style="color: black;"> that’s where the planning stage is all important.</span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="color: black;"><span style="font-family: Calibri;">Success acts as a great platform for more success, if you’re anything like me once you achieve one goal you immediately go looking for the next one, I need a challenge to keep me going. I’ve recently signed up to become a Bulgarian bag specialist, a challenge that mixes 2 of my favourite things learning and physical activity. </span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="color: black;">Have a think about it,</span><span style="color: black;"> pick a goal, make a plan and see how good achieving it feels.</span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="font-family: Calibri;"><span style="color: black;">I better get training for mine!</span></span></span></div><div class="ecxMsoNormal"><span lang="EN-GB" style="font-size: 12pt; line-height: 115%;"><span style="color: black; font-family: Calibri;">Cormac Quinn</span><a href="" name="_GoBack" saprocessedanchor="true" target="_blank"></a></span></div></div>Cormac Quinnhttp://www.blogger.com/profile/12801116779093483373noreply@blogger.com0