Rehab Training Progress.

The trainings going really well and a lot of progress is being made, some hard times and a lot of pushing hard on my behalf, well nobody else is going to do it for me! A few meetings with the bucket, but there's the prof to myself that I've given it my all!! job done.

I'll put a pick up at the end of this 31216 cycle which ends in 2 & a bit weeks!

Will keep you posted

Chris Nash
PT Fitness

Out of Rehab!

Now I'm out of rehab, I've had a good check over my body stats and 9 weeks out of normal training has left its mark, muscle wastage, increase in body fat, changes in shape, size and strength.

So now its back to normal training lets see how long it takes to get some of it back, shape, around the tum, my well be the last bit to change, the scar tissue has altered the natural shape of the abs, but the added body fat around my chest and waist should go quite fast? I'll post another pick in a few weeks to compare and keep you posted on my training.
Also don't forget to check out www.the31216.com as they are now posting their training on their blog!

Chris Nash
PT Fitness

Still alive!

Well after my comment yesterday I thought I'd better put something on here to let you know I'm alive, yay!
Slightly aching, which to me is like music to the ears and has been sorely lost, I'll be following what the 3:1:2:1:6 are posting from now on and just scale down any exercises that my little tum can't handle!
So I think its safe to say Rehabs over, 9 and a bit weeks, good recovery!!

Chris Nash
PT Fitness

Rehab training week 9:

Last week saw a fair amount of pain in the abdominal region for me.
In a panic I stopped training after day 3 and sought medical advice, it turns out that the pains I was experiencing were completely normal lesion pains and something I should try to work through with pain killers, cool? but why didn't anybody tell me in the first place that I may have these pains? great!
So this morning in a determined defiant manner I returned to training as if all was normal, a full standard session, I followed what the 31216 had posted and 2 hours on, I'm still alive!
If you see no more posts on here within the next week assume the worst, only kidding!

Chris (happy to be back) Nash
PT Fitness

Rehab Training week 8:

Ok, last week saw the reintroduction of isolated core exercises, no adverse effects so things are good, Saturday also brought an amazing birthday present for me, I did a full on hard core session, 20 minutes of continual circuit, 46kg deads, 24kg swings, 40kg bench, back to swings and go again, and again! 7 rounds 10 deads and 1 swing completed, pretty much destroyed me but it was good to see my body fully reactive with the session, and no after pains during the next few days!
I'll keep rehab training this week, then next week on it big time!

Chris Nash
PT Fitness

The 3:1:2:1:6

PT Fitness is joining the 3:1:2:1:6, we will keep you up dated on the progress and let you know more about it over the next few weeks, so watch this space!!

PT Fitness

Update!

A few quick updates from us on a few things, firstly from a personal training point, and one that I have been doing blogs about since rehabilitating from the op, I a glad to say I have DOMS today in my abdominal muscles! performed 4 sets of 15 leg raises off the bench, It felt right at the time and it would appear there are no adverse effects, cool! This can mean only one thing, lets start hitting the core a bit more.

Secondly, over the past few years I have been developing a training system which at some point in my future I was looking to release, I have had time and been working on some finalisation since my op as time I most certainly had, trying to implement such a monumental thing is quite daunting, so I am going to see how much interest I have by seeing who would like to know more?

If you would like to know more about this system please email me personally at:

chris.nash@pt-fitness.co.uk

I look forward to see who listens.

Chris Nash
PT Fitness

Rehab Training week 7:

Last week went really well, had a little DOMS in my chest which was nice, again this week I'll just continue with what I did last week, increasing the weight each time.
At this rate of recovery I should be able to return to scaled down versions of my old routines within 1-3 weeks!

Chris Nash
PT Fitness

Cauliflower/Paleo Rice Recipe

An amazing alternative for starchy rice is cauliflower rice, your normal white rice contains a whooping 126 calories in 100g where the cauliflower alternative only contains 25!

So how do we get rice from a cauliflower, easy!
Take 1 normal cauliflower, break the heads off, pop them in a blender, blitz until they look like tiny bits of rice/couscous, pop that in a bowl or microwave steamer, steam dry (don't add water) in the microwave for 5 minutes, hey presto plain white cauliflower rice.
Now this is fine if your mixing it with the main part of the dish, but to give it a really nice flavour do the following:

Heat 1 tsp of coconut oil in a deep pan or wok, add into that a little curry powder, some finely chopped onion, a pinch of cayenne pepper, cumin and coriander, plus a touch of garlic and ground black pepper, all of these to taste.

A really flavoursome and filling alternative to that nasty old white rice!

PT Fitness

Week 6

So, 6 weeks after my op now, this week I'll continue with what I did last week with regards to the resistance side of training, but now I'll start to increase weight each time.
The week ahead will look a little like this (best laid plans and all that!)

Monday, Wednesday, Friday: Resistance:
Chest press using dumbbells off a stability ball. 4 sets of 12.

Body rows using straps, legs bent, body bridged. 4 sets of 12.

Shoulder press with just the Olympic bar. 3 sets of 15.

Chins, with assistance (elastic strap) 3 sets of 10.

Light bar front squats, overhead squats, high bar squats, low bar squats & dead lifts. 1 set each for 12.

Increasing weight each day completed.

Tuesday, Thursday, Saturday: Cardio:

Simple 30 minute cardio sessions, maybe a run on Saturday keeping it short and sharp to see how the jolting action of the run affects my scar tissue?

Chris Nash

PT Fitness

An answered question

I asked a question on our Facebook page yesterday https://www.facebook.com/pages/PT-Fitness/159676520776391 directed at Ladies about what they would prefer:
(1) Firm Butt (2) Tight Abs (3) Solid Triceps

Today I answered with an easy solution for all three.

A good solution to the question I asked yesterday would be to do thrusters, this exercise hits all three areas hard and fast, use a bar as this will engage the core more than dumbbell's, the squat section of the exercise, effectively a front squat, puts a huge strain on the core to keep you upright, (Tight abs, tick!) and to perform the exercise correct the posterior muscles of your legs will be working harder the anterior, the final part of the squat will require you to open your hips fully to start the thrust, (Firm butt, tick!) then, although only a minor muscle being used, the triceps will be engaged for the full lock out, (Solid triceps, tick!) get thrusting!


To show this point I'd like to add a you tube clip of a crossfit enthusiast, and star! performing thrusters as part of a routine know as "Fran"!!

Enjoy

Chris Nash
PT Fitness

Rehab Training continued

Ok, third session done, and all seems well, lighter weight, reps ext, the most painful thing was stretching at the end as this aggravated the scar tissue!

More of the same next week, then I'll be over the 6 week period from op, this should mean that most scaring internally should be healed, and a little more strain and resistance can be added.

Chris Nash

PT Fitness

Rehab Training

So, week 5 after the op, at week 3 I had a look at my capabilities, not great!

So this week I've started back in by doing really simple exercises.

Chest press using dumbbells off a stability ball, the most core work my tums had to do in some weeks!

Body rows using straps, legs bent, body bridged.

Shoulder press with just the Olympic bar.

Chins, with assistance from an iron woody (elastic strap)

Light bar front squats, overhead squats, high bar squats & low bar squat.

I'll do this 3 times this week and see how things go?

Chris Nash

PT Fitness

Legacy Gift Cards

Now you can buy Personal training as a gift with our new Legacy Gift Card.

Available on our website, www.myptfitness.com, or www.pt-fitness.co.uk.

They cost £150.00 which entitles the user to 4 fully paid sessions, the first one lasts an hour as this goes over body analysis, nutrition, and medical questions, then its 3 hard core full on sessions with us guys at PT Fitness, tailored to suit the clients needs of course!

So if you want to give somebody the opportunity to try personal training purchase one today from the website.

PT Fitness

Busy Busy Busy!

This year has been a whirl wind for us at PT Fitness, so much so that we have neglected this part of our site, no excuses!

But just to bring you quickly up to date all trainers at PT Fitness are now crossfit level 1 qualified, which is really cool, this gives us the opportunity to train our clients with a little more edge than other trainers in our area.

Also, I've gone through some major surgery very recently, this was abdominal, so what I'll be doing over the next few weeks will be going over the rehabilitation work required for this kind of thing, first hand rather than what I do with clients!

Also in the news of PT Fitness, we have launched a gift card that will be available to purchase from our main website www.pt-fitness.co.uk within the next week, all terms & conditions will be on the site for you to look at!

Hopefully, now, we'll be a little better at keeping this up to date for you to enjoy and use!

Chris Nash

Personal Trainer

2011

Another year has flown by and lots of us are setting goals for things to achieve with our health & fitness this year, but take a quick minute to look back over the goals you had last year!

Did you do them all, did you do any?

Did you fail any, or not quite get there, these are the import questions to ask, now what you need to do is look at the why, why didn't you achieve what you so wanted to do this time last year?

If the reason was completely out of your control, don't beat yourself up over it, say you broke your leg the week before the marathon so you couldn't run, or a family member was severely ill and you had to look after them instead of training, these are things you can't control.

Sometimes though we make excuses, try to justify why we didn't or don't do something, before you set new goals, look first at ways not to let that happen again, go back if you have to, to those goals you haven't yet achieved and get those done first, then move on!