Ross McGowan S&C
Follow me for regular training tips and info to help you achieve your fitness related goals.
Operating out of:
Pinnacle Performance (Hamble)
Phoenix MMA (Southampton)
22/07/2024
With the cost of living as it is at the moment, get yourself a man (or a team of them) that can save you some money on fuel 👍🏼
📣**PUBLIC SERVICE ANNOUNCEMENT** 📣
With the rugby boys wrapping up on their 2024 pre-season, every Wednesday night 7pm-8pm will now be a regular group training session OPEN TO ANYONE AND EVERYONE!! @ £10 per session (£40 per month), maximising both the use of the gym and surrounding area including:
🔵 Outdoor gym based training
🔵 Beach sessions
🔵 Grass/hill sprints
… and more!
If this sounds of interest to you or anyone you know, comment below ⬇️⬇️⬇️ or drop me a message 📩📩📩 and I’ll be in touch 👍🏼
performance.uk
10/07/2024
Felt good to get back out there, on some competitive level, playing the sport I love and dedicated so much of my life to. Not quite full contact, just a bit of touch footie, but great fun all the same and even managed to pick up some silverware as a bonus 👍🏼
Also a big thank you to our sponsors for supplying our team kit:
performance.uk
14/06/2024
Brother…?
performance.uk
30/05/2024
Last night saw the lads descend on .performance.uk for their first pre-season training session.
Main focus of the session was to make a start on bulletproofing joints, especially the shoulders, hips and knees, all of which naturally take a hammering during a regular rugby season.
I think it’s fair to say a few of the lads might be feeling it today but great turnout and looking forward to the next one 👍🏼
22/05/2024
A week today I’ll be taking the Locks Heath Puma lads through their first pre-season strength and conditioning session. CAN’T WAIT!! Mainly because, this time for the first time, I’ll be on the less ‘painful’ side of pre-season 😁👍🏼
Pinnacle Performance
22/05/2024
A week today I’ll be taking the lads through their first pre-season strength and conditioning session. CAN’T WAIT!! Mainly because, this time for the first time, I’ll be on the less ‘painful’ side of pre-season 😁👍🏼
performance.uk
17/05/2024
Earlier this week, sponsored junior BJJ athlete Lexi being put through her paces in her first testing session upon her completion of her first 16 week training program.
If the results of her first 16 weeks of training are anything to go by, I can’t wait to see what she can do in another 16 💪🏼💪🏼
Grown men be afraid… be very afraid
*Due to Lexi’s age and the fact that she’s still growing, all tests were performed to a sub-maximal 3RM in the interest of her safety*
09/05/2024
Summer may be on our doorstep but that doesn’t mean it’s too late to get ‘beach body’ ready!
Pinnacle Performance is celebrating 10 successful years in business - providing the facility, skills and expertise to every individual that comes through our door, giving them the best start, and ongoing support, on their health & fitness journey. And with it being a 10 year celebration, now more than ever is a good time to start 🥳
I’ve been lucky enough to be involved with the team, which consists of a variety of coaches/nutritionist specialising in all areas of sport and health & fitness, for the best part of those 10 years.
If this sounds like something you’d love to be a part of too, we’d love to have you and help you attain your fitness goals.
Comment on this post or drop me a message to get started 👍🏼
30/04/2024
GROUP TRAINING @ PINNACLE PERFORMANCE
- New group training class run by yours truly
- X3 1 hour long classes per week
- Monday, Wednesday and Friday @ 6am - or, optional third session @ 8am Saturday (instead of Friday)
- FREE taster week
- For price and more info, please drop me a message
30/04/2024
GROUP TRAINING @ PINNACLE PERFORMANCE
- New group training class run by yours truly
- X3 1 hour long classes per week
- Monday, Wednesday and Friday @ 6am - or, optional third session @ 8am Saturday (instead of Friday)
- FREE taster week
- For price and more info, please drop me a message
24/04/2024
08/01/2024
NEW FOR 2024!
I’m very proud to announce that I’ll be sponsoring and working with
Lexi, aka ‘The Silent Assassin’, which I have now named her, is a very talented, incredibly hard working, young Jiu Jitsu athlete. I’ve had the pleasure of being her training partner on numerous occasions over the past few years but will now be taking on the role of strength and conditioning coach as we aim to help Lexi continue to improve in the sport she loves (and is rather good at).
Lexi’s achievements to date include:
2 x Enyo Champion 🥇🥇
3 x Welsh Open Gold 🥇🥇🥇
Junior World Championship Silver 🥈
British Open Silver 🥈
As well as multiple podiums across regional and national competitions
2024 will be another winning year for Lexi I’m sure and I’m very much looking forward to helping her achieve every success 🏆
19/12/2023
I just wanted to take a moment to share with you this post made recently by long term client/member, Lucy, who I’m sure like many women reading this post who have had kids, was not necessarily ‘happy’ with how her body was left looking and feeling after childbirth. I hope Lucy’s words and picture provide some level of inspiration and motivation to you!
Its been 7 months since i went back to training with Ross McGowan S&C after having Theo. i definitely am not one of the lucky ones who 'bounced back'so i have had to put it the work to try and learn to love my new body, regardless of how it looks presently. i can deadlift 100kg, my stamina has improved no end and my confidence in myself is starting to grow
Each week, Ross takes the time to tailor the session to how im feeling and is always very understanding, though he doesnt let me wimp out and give up
Hes the only place i know that is happy to allow me to bring my baby along so that i am not limited to specific times that i can have some time to improve my health, plus he likes to make Theo laugh which is lovely to watch
This year is the start of a stronger, happier and fitter me and i am very much looking forward to seeing what the next year brings. changes in measurements below:
26th March 2023
WBB 139
C 124.5
WS 122
LT 71.5
RT 65.5
LB 39
RB 38
6th December 2023
WBB 106
C 114
WS 100
LT 63
RT 57
LB 34
RB 34.5
I may not be where i want to be right now, but i know im not a million miles away.
01/10/2023
The weekend… time for a rest
04/08/2023
Forget Monday Morning Motivation this is Friday Mid-Afternoon Motivation.
Granted it doesn’t slip off the tongue quite the same, HOWEVER it’s timing, to me, is much more important.
Why?
Because Friday is often the accumulative day of your working week. The 5 days you’re most active in your job, in getting chores done, in getting training in, in eating right etc. It is often the weekend that is the undoing of all this great work, which is why I present to you F M-A M, to spur you on, to keep you on track over the next two days because, I am sad to report…
WEEKEND CALORIES DO COUNT!!!
This public service announcement is not only brought to you by myself, but on this occasion by my lovely client Lucy seen here sporting fantastic progress just 8 weeks in to her 16 week program post pregnancy.
I can assure you Lucy won’t be taking her foot off the gas towards her health and fitness goals this weekend, I hope you don’t either 🤘🏼
03/08/2023
Happy Birthday Dad 🥳 21 again, can’t believe it… 🤥😂
19/07/2023
Happy “Dirty” 30 to my Norwegian shield maiden … you don’t look a day over 16
Love you 😘💙
12/07/2023
WE ARE EXPANDING!!!
Ross McGowan S&C has teamed up with to deliver bespoke, individualised training to those based in the Whiteley, Fareham and Gosport area.
Situated within the Whiteley Business park, this facility boasts a studio style gym with on site showers and changing facilities, perfect for early morning or lunch time training.
No additional gym membership, only payment required will be for semi-private coaching (up to 1:2 client ratio), of which a percentage of profits will go to charity.
Use of the facility is open to anyone, but only under my supervision.
If you’re tired of the hustle and bustle of busy commercial gyms, waiting to get on equipment etc then we’d love to have you along for your FREE assessment to get you started 👍🏼
Comment below 👇🏼👇🏼👇🏼 or drop me a message 📩📩📩 to find out more!
09/06/2023
Happy Birthday pups 🥳
17/05/2023
First bbq of the year. Mum and Dad would be so proud to see me eating all my vegetables
08/03/2023
Happy International Women’s Day, here’s two of my favourite✌🏼
Still got it
Sometimes there comes a time where you just have to throw all that technical jargon out the window, put aside all your excuses, shut up and LIFT
It’s a technique I’ve used a lot in the past with professional athletes and service men and women. The idea behind it is that no matter how fit you are, there’s going to come a point whilst competing when you’re totally exhausted but you’ve still got to have complete clarity of thought.
Training combos, such as this one ☝🏼, over time help to develop an individual’s ability to make decisions under physical and external pressures.
It doesn’t have to be fancy, even just trying to remember a simple sequence of numbers, adding a number each set, can prove challenging enough.
Have a go and comment below 👇🏼👇🏼👇🏼 I’d love to know how you get on
You’re really only going to get the best out of your training if you follow some kind of structured plan or training program, which doesn’t have to be as expensive as you might think…
For more information on how to get started, comment below 👇🏼👇🏼👇🏼 or drop me a message 📩📩📩
Normally I’m a big advocate for performing reps through a full range of motion, especially for those competing in any sport where the muscle is going to be stressed along it’s full range of motion as this can help to prevent injuries. Plus I just feel it’s good practise to do so, chances are it’s going to slow your tempo down a little and allow you to concentrate more through every rep rather than short fast, mindless reps that you’re just ‘banging out’, but of course I’m generalising.
HOWEVER 💥💥💥
There does come a time and a place for partial or restricted repetitions. In this video it just so happens to be that time and that place.
For this instance I’m not performing a full rep whilst completing a set of 15 lateral raises as I want to keep the working muscles under constant stress. Should I have performed a full rep there would be a moment when my arms are by my side that the muscles would be at rest and therefore not working.
Partial reps. Just another tool in your arsenal for stimulating muscle growth. Give them a try and let me know how you get on 😊💪🏼
In celebration of Burns Night tonight and the ceremonial haggis I shall be chowing down upon, I thought I’d show some love for the national dish 🏴🏴🏴
NOT CONVINCED??
Give this here video a wee watch and you may think otherwise.
Gradually, and ironically as Vegan popularity is on the rise, so is the interest in consuming offal. It’s had its bad rap in the past for seeming a little gory and strong of flavour but with the rise in costs of living, offal, and indeed haggis, could be the answer to many peoples problems when it comes to eating a healthy balanced diet.
So many times, over so many years, in so many gyms, I’ve witnessed many a gym goer thrashing about at the same speed over and over again with very little to show for it….
CHIIIIILLLLLLL 🥶🥶🥶
Slow it down, control the movement, FEEL the muscle, BE the muscle and, applied over time of course, you may begin to notice some changes 👍🏼😉
16/01/2023
The turn of the year has brought about the return to more regular training.
For me I find that once my training is regular and consistent, everything else falls in to place:
- My sleep and recovery improves
- My diet streamlines
- Work/life/train balances
- Improved focus
- My mood is more positive
*My girlfriend may have something to say about that last one 🙄*
It’s good to formulate a positive, regular routine to start your day as this can often determine how the rest of your day is going to pan out. Naturally every day is going to present it’s differences and own challenges but if you can at least control how each day starts more often than not you’ll get off on the right track 👍🏼
For me, the first element of control I like to have is what I put in my body. Breakfast can vary from day to do, which is often dictated around whether I’ve stocked up on bacon or not 🙄 but what supplements I consume will always remain a constant:
Science In Sport Electrolytes - I don’t drink coffee, don’t like it 🤮 never have, never will. But having a hydration tablet in the form of an electrolyte added to a pint of water really helps to give me a ‘kick’ first thing in the morning. Plus having the added fizz and flavour helps a pint of water slide down easier 👍🏼
Glucosamine - there’s no denying it, years of competitive, high impact sports and weight training have taken their toll on my joints but a daily dose of glucosamine helps me to keep on top of my joint health 👍🏼
Vitamin B Complex - helps me to absorb the nutrients and minerals from food I’ll consume throughout the day, facilitating higher levels of energy as a result as well as many other benefits 👍🏼
Vitamin D - especially important during this time of year when the days are shorter. Helps to keep bones and teeth healthy, along with fighting off the common cold and any other relatable nasties 👍🏼
Creatine - although already found in large amounts of meat and fish which already make up a high % of my diet, I find that also supplementing it in powder form (blueberry flavour) helps me to recover from training quicker, whilst also improving my cognitive health. Plus that’s another pint of water down the hatch before I’ve even finished breakfast 👍🏼
Life, as we all know, is littered with failures. Some big, some small. But it’s how we respond to those failures that often makes us what we are. I always tell my clients, especially those who compete, there is no losing, there’s only winning or learning.
Michael Jordan, arguably one of the greatest athletes of all time, had incredible success both on and off the court, once said “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over again in my life and that is why I succeed.”
2022 may not have been your year but today is Monday, the start of a new week, at the beginning of a new month (ish), at the start of a new year. Take what you’ve learnt from failing in 2022 and apply that to winning in 2023.
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