http://www.stronglobster.co.uk/

Strong Lobster, 33 jessett Drive, Fleet (2025)

03/04/2021

The next time you see someone who looks like they ‘don’t belong’ ask yourself, when did you last do something for the first time?

We all have numerous mountains to climb. For some it is physical, for others nutritional, maybe financial. Some people are willing to go to the foot of the mountain and steadily work their way up. Others avoid those mountains. You might smirk at a gym newbie but who is braver? At least the gym newbie has started their ascent. What have you done?

It takes guts. Especially if you have to climb that mountain in a public place. Real guts.

I have loads of mountains to climb. I’m steadily ascending my ‘dad bod’ mountain! Not at the top of that one yet! I have financial mountains like lots of other people. Too many other mountains to list!

Remember how you felt the last time you did something for the first time. Think about what would have helped. Not the smirking faces wondering why you were there. But the smiles or the ‘hello’s’ from a kind stranger.

I tried Muay Thai for the first time a number of years back with in Woking. They were great. Really welcoming and made me feel a lot better about what a complete novice I was. As a result I learnt a lot there and still use that knowledge in my PT business today.

Support and respect anyone who has had the guts to allow themselves to look like a ‘foolish beginner’. They are merely facing their mountains head on and they deserve respect for that.

03/04/2021

But why I hear you ask?!

Firstly, each variation of resistance training listed above is a necessary part of your fitness routine. Each one will improve your bodies ability to function effectively and achieve your fitness goals.

The reason I have picked low reps with high weight is because it is avoided by so many yet is essential in maximising the effectiveness of any resistance training programme.

Gym goers looking to achieve hypertrophy (muscle building) think they need to be doing 8-12 reps of medium weights but research does not back this up. In fact research has consistently shown that strength training protocols achieve just as many gains in muscle mass as hypertrophy training protocols.

Some people think that lifting heavy weights will bulk them up. Generally speaking, this is a fear expressed by female clients. The good news is that, biologically, women are not predisposed to gaining muscle mass easily. It is extremely hard to build muscle so it won’t happen accidentally overnight.

What it will do is develop your bodies ability to withstand heavy loads in a way that higher rep ranges simply cannot match. The benefits from strength training are numerous and come far more effectively from lifting heavy weights.

I’m not saying to lift exclusively heavy weights! Strength training places a large amount of stress on the body and needs to be programmed based on research and experience. There are also gains to be had from higher rep ranges that strength training won’t achieve as effectively. I’m saying that an effective resistance training programme must include a BALANCE between heavy weights with low reps and lower weights with high reps to maximise your potential. Unfortunately, the heavier weights are often avoided.

If you have any questions feel free to DM me.

If you disagree, feel free to comment and tell me your thoughts. It is far from a settled question!

03/04/2021

Meet !

Here, nic is giving us a fantastic demonstration of strength training. Firstly nic, you are smashing these press ups. It was a struggle to do these from the knees in 2020 but look at you now👏👏👏👏. So why am I making you do it!?

Generally speaking, strength training is where the weight being moved is heavy enough that only 1-8 reps can be performed at a time. For some people, press ups from the knees will be strength training, for others press ups from the toes will be endurance training. It’s all relative.

I get all my clients to do some form of strength training and this is why. The use of heavier weights generates unique stresses on the body that gives benefits you won’t get as much from light weights.

These unique benefits include:

Improvements in central nervous system function
Improvements within the muscle tissue that increases their ability to resist or move LARGE loads.
Increases in bone thickness and strength
Increases in joint strength and stability

I could go into detail on each one but I don’t want to go on too long! If you are interested in learning more, feel free to DM me!

Do not be afraid of HEAVY resistance training. As you get used to it, you will see what your body is really capable of and that will build your confidence. The feeling of training your body to be able to move heavy loads is AWSOME! The benefits you will gain from doing so will serve you well throughout your life. Get on the strength train!! Chooo chooo!

28/03/2021

Where to begin with one!

Let’s start with an important caveat to everything written below... the benefits listed below are based on the SAFE and EFFECTIVE application of resistance training. I have seen some examples of resistance training that can lead to more harm than good. Be sensible and the benefits listed below will be yours to enjoy!

Let’s start with what I’m talking about by resistance training. Basically, lifting weights!

So what are the benefits? There are a lot but here’s a few.

1. Helps with weight loss
2. Boosts confidence
3. Improves posture
4. Improves joint stability
5. Improves bone strength
6. Improves balance and balance confidence
7. Decreases chance/occurrence of injury
8. Improvements in cardiac, circulatory and respiratory function

It’s important to understand that structured resistance training is extremely beneficial for EVERYONE! A lot of people are missing out on the above benefits because they think that they either:

1. Aren’t strong enough to do free weight exercises due to perceiving themselves as too weak, too old , injured etc.
2. Don’t want to do free weight exercises because they don’t want to get big muscles.
3. Don’t need to do free weight exercises because they do a lot of running or play a lot of sport.

Let’s start with all the excuses for not doing it.
Firstly, if you really think about it, you will probably find that your reason for not doing resistance exercise is actually the very reason you should do resistance exercise! Whatever your excuse is, as long as you follow the right advice and take it steady, resistance exercise is perfectly safe. Remember, every weight you lift around the house is a free weight. If you pick up a chair, you are already doing free weights! A slow steady introduction to free weights like dumbbells and kettlebells is all you need to help you understand just how capable you are. This can be achieved through a personal trainer or through instructional videos online. Just take your time and don’t be afraid to ask for help

19/03/2021

Glorious busy day today!

Some days really do make you appreciate your job! A fantastic group of clients today. All absolutely smashing it.

Sun was out. The air was fresh. The open space was much appreciated by all.

Great work today guys. See you next week!!!

09/03/2021

If I had £1 for every weight loss plan I have heard...!

Setting out a plan to achieve your goals is essential but creating the perfect plan is impossible!

Let’s take ‘losing 1 stone’ for example. The information required to effectively lose 1 stone is easily accessible. Most people already know a couple of simple changes they could make that would get them on the right track. It’s having the CONFIDENCE to actually start our plan that usually stops us.

Stop sitting on the sidelines of what you are capable of achieving!!

Whenever I start working with a new client I ask them to do the following:

1. Think about the person you want to become.
2. Think of 1 weekly/daily habit that this new version of you would do
3. Start doing that habit today!!

A mediocre plan to lose 1st that is put into ACTION will achieve so much more than tip toeing around the outskirts of action while you make your perfect plan. What’s more, your mediocre plan will naturally evolve into a much better plan as you learn about what does and doesn’t work for you.

The only way you’re going to find this out is if you....

TAKE ACTION!

Do it today. You are capable of far more than you give yourself credit.

05/03/2021

It really is that simple.

Diets that lead to quick results, often require drastic changes. For example, Cutting out all alcohol and chocolate.
These big changes get big results and it makes us happy. We hit our target weight and we are over the moon. Job done! Let’s celebrate with a glass of wine and a slice of chocolate cake after dinner! We can relax now. Fast forward 3 months and we are right back to square one.

Let’s instead consider a LIFESTYLE CHANGE. Scary, I know but consider these 2 points:

1. Your current lifestyle = your current weight

Sorry! If you diet and then go back to your old lifestyle it is just a matter of time. You will go back to your old weight.

2. Lifestyle change does not have to be drastic

Most people think a lifestyle change is a permanent diet. It isn’t! It doesn’t mean cutting alcohol and chocolate out forever. It means evaluating your current consumption of both and setting realistic expectations about how you can slightly reduce your current intake going forward. Eventually it becomes your new norm and in a month or 2 you become 2kg lighter.
Over time you can add in:
500 steps more a day
1 hard 45 minute exercise session/week
Never using escalators or lifts
Drinking a glass of water every morning
Etc etc
4-6 months later and you are 6kg lighter now with no DRASTIC changes. Just small sensible ones that are far easier to maintain.

Diets get quick results and they can work but only if you plan and implement PERMANENT CHANGES after you have reached your goal weight.

You are the physical and mental result of your lifestyle.
If you want to achieve permanent improvements in these areas, you have to stop and think about a permanent change in your lifestyle.
Don’t be scared by that. Stand up straight with your shoulders back and embrace it!

01/03/2021

Different music for different occasions!

I have some music for when I’m rowing, some for when I’m lifting a heavy set. Other tracks for when I’m doing a CrossFit workout.

I think I need some new ideas though! What you got!? What gets you pumped for/during a workout?

27/02/2021

Habits are the key!!!!

The impact that our habits have on us and those around us cannot be overstated.

Gaining control of your daily habits will have such a big impact on your life. Think about this scenario:

You get back from work and you see the tele so you turn it on and sit down. You are used to having something in your hands when your sat down so before you know it, your phone is in front of you and you start surfing the internet and scrolling through social media.
Over an hour later and your hungry. You make you and your partner something quick and easy and then assume your position on the sofa with your phone.
Hang on. It’s bed time!

There was no real conscious thought and absolutely nothing was achieved (unless you stumble across while scrolling through Social media😉!).

Imagine taking control of that free time and including some small productive changes that are simple and easy to stick to.
Maybe have a glass of water when you get home instead.
Maybe go into a different room where you have placed some press up stands in clear view.... maybe do some press ups!
Maybe you dedicate 10 minutes an evening to improving something at your work.

Now imagine replacing all those future evenings with these small changes for
THE REST OF YOUR LIFE! Without thinking, you now drink 2L of water a day, you can pump out 40 press-ups in one hit and you have been promoted at work for implementing some positive changes in your department. You feel better about yourself, you look better to those around you and they respond better to you because of that.

The power of habits!

26/02/2021

Mobility exercise benefits:

Injury rehab
Injury prevention
Posture improvement
Efficient daily movement
Efficient sport specific movement
Time away from desk
Destress
Excuse to check out my mobility videos!

Mobility exercise isn’t everyone’s favourite thing to do but it really is worth doing.

Try and incorporate 1-2 mobility based movements into your day every day. It only needs to take 2 - 5 mins. It really does help.

Maybe try a yoga/pilates/stretch class. Aim to go every week. Ideally 2-3/week.

I’ll keep posting more mobility based videos. If you have any requests, DM me or comment below.

20/02/2021

Who like kettlebells!?
Personally, I bloomin love them! I was leading kettlebell classes for years before COVID-19 came along and look forward to bringing them online.
The best thing about Kettlebells is how well they develop your posterior chain! Absolutely brilliant for posture. For standing up to the world!
Think about how weak our back and postural muscles become from being sat at a desk or sat in the car for long periods. When we stand up from the those positions, our backs and shoulder blades are hunkered forward. Lower back often painful. Enter Kettlebells. These big old lumps of metal will fire up those muscles like nothing else.
Love them! Lots of exercise ideas to come.

19/02/2021

Online Pilates classes coming soon!!!

Pilates is a great class with so many benefits:
Pilates is extremely effective at developing core strength, rehabbing back pain and preventing back pain. It zones in on the core like nothing else. The classes are slow to allow concentration. This allows you to connect with your core muscles in a way that is often hard to do when you’re on own or in a gym. Especially if you have never done it before.
Connecting with and engaging the core is harder than you think. Pilates helps you to make that connection and engagement stronger with each session. That is what makes it so effective for back pain.

It also allows for some time to be in the moment, mindfulness or meditation. Breathing techniques are key to Pilates. They help with flow of movements, concentration and relaxation. This aspect of Pilates is appreciated far more after a stressful day at work or on zoom calls!

Balance and stretching are also featured in all of my Pilates classes. Mobility is key to efficiency of movement and injury prevention. Balance is also a sign of your proprioceptive feedback in action. That’s your body sending signals to your brain about the environment your body is in. It is essential to adapting the world around you and of course, to not falling over!

DM me any time for information on my Pilates classes.

Strong Lobster

03/04/2021

03/04/2021

03/04/2021

28/03/2021

19/03/2021

09/03/2021

05/03/2021

01/03/2021

27/02/2021

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20/02/2021

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