Viciology

Sometimes it is good to get out there in the quiet 🤫 to clear your head.

Well except the noisey pheasants 🦤 hell of a racket.

Jump....... don't be daft ..... more like a severe roll.

Setting Sun and a blood moon hiding in the cloud to boot.

With lessons from the Tough Mudder season fresh in mind, its time to look ahead to the mammoth task of this weekend at North West!!

The unholy grail.

Min 20km Infinity run.
Min 40km Europe's Toughest mudder over 12 hours at night.
A 10km run.
And 5k course run.

Totaling 75km in all.

The count down has begun.

30km for the day (2x10k 2x5k)

20 in the bag, braging rights noted.

Training for the unholy grail North West, is coming along.

TM Morden.... LETS GO!!!!!!

Yesterday's office with the blast down into Newtown and back in the Sun 🌞 🥵

Trying out tough mudder socks once more 💪and running comfy in the camo shorts 😎.
That's the secret, always run comfy 😉

Nice bit of cross country through the fields, rolling hills, woods and abit of bale hurdling for fun.

Firstly happy 9th birthday to the best daughter in the world.
...................................

An ok workout can be elevated to a great workout by the company you incorporate into your workout, keeping you on track, pushing you further and a all round enjoyment melting your self limiting doubts away.

My personal favourite workout buddy is my daughter.
But I'm biased.

Level 2 Gym Instructor

Level 3 Personal Trainer

Level 3 GP Exercise Referral

L4 Nutrition

10 CPDs

Prices for the above package are as follows.

Online - £1699 

Part Time - £1999



#45%off

I cannot stress this enough.

You're going to grow the way your genetic makeup allows.
Put the hard work in and embrace the way your body grows and shapes.
Instead of wishing for others genetic prerequisites.

5 Day blitz - Day 5

Challenged myself to end.
Run up from top car park gate start point to the jubilee tower and back down.

34 odd mins, no PB but I'll take it considering done in jeans an walking boots.
Regardless the barriers you put in place, find a way to overcome them.

5 day Blitz - Day 4

Minera quarry.

Good scienic walk.

5 day blitz- day 3

Get amongst it - sunrise Castell Dinas Bran.

5 day blitz, Day 2

42 odd miles to the place of origin.

Five day blitz Friday day 1.

At times too much emphasis is put on going to the gym to get fit or lose weight.

When the fact is there's a big wide world out there to explore and whether it's walking 🚶‍♂️ running 🏃‍♀️ or cycling 🚲 etc.
Actually getting yourself amongst it and enjoying it can do wonders for your health and wellbeing.

So I'm putting "my money where my mouth is" and blitzing 5 days of activity outdoors with highlights of some amazing things or places I find.

Ever wanted to be a PT or gain the skills and knowledge??

With Over 50% off Elite personal trainer package you can 👍

Use code Viciology20

Meet the PT, part 3 of many....

American football player.

I have been an enthusiastic player of the sport for many years, most recently

This does very much fit into my ethos as a personal trainer and coach.
As my ethos is centered around using an improving muscles and levels of fitness to create body improvement.

Not one wants to drive a ferrari with a 50cc moped engine.........
Sure it looks fantastic, but know it isn't going anywhere.....

Photos - .gemma

Superbowl Sunday 🏈🏈🏈

Protein goals.

Q, How much protein should I consume?

A, As a rule to gain muscle you should consume 2 grams of protein to each Kilogram of body weight 💪.

protein

Why is it so hard to get that perfect profile pic?

Level 3 Diploma In teaching yoga.
Reduced to £799 🤩

The key to fitness and indeed weight loss too is constancy.
A Personal trainer will help to get you achieving fitness goals.

As demonstrated nicely with these Hovering balls in a constant flow of air.

Step 1, Set out what you wish to achieve in this case the balls to hover. (As a personal trainer I can help you effectively establish what you want to achieve)

Step 2, Adjust the first nozzle (one nozzle at a time) and test with a ball until in the correct position for the ball to hover with no restriction to the air flow is achieved. (A plan can be adjusted to suit all your needs to create a relevant and efficient focus)

Step 3, Repeat Step 2 for the required nozzles needed based on Step 1 (As a PT my clients areas of focus and exercises are tailored to their goals in a efficient way)

Step 4, Tweak a nozzle side ways to establish how far the ball can be pushed before I falls. (A PT can push you to your true limit beyond where you stop/feel it is!!, thus limit

Step 5, Introduce a neighbouring nozzle to provide another constant flow of air for the ball to be effected by and tweak/adjust both nozzles until the ball is Hovering beyond its original limits.
(The most important role as PT is push clients out of their comfort zone to achieve improvement, this is achieved by first establishing set limits a client has and then adding in further assisting exercises an improvement to keep continous improvements to occur)

The level of constancy is represented by the flow of air and it effectiveness to hover the ball.

Thanks and for an enjoyable weekend.

Beleaf in yourself 🪴

The key element in improvement both in the gym and all things in life is

BELEIF IN YOURSELF.

If you remember this you can achieve your true potential.

Without it, you cannot.

💪

Let's smash 2022 deal!!!!!!!!!!

A massive 50% off all 4 & 12 week plans. ( 1 to 1, Guided & Online )
Starting in January.

As well as available £10 Taster sessions lasting one hour, tailored towards your goals for you to come down to see for yourself.
Based
(Non members welcome)

DM me or drop me a message/WhatsApp/txt for more information.

Use code Viciology20 for a massive 40% off.

Advanced Nutrition Package - discounted to £1558

Level 2 Gym Instructor

Level 3 Personal Trainer

Level 4 Nutrition

6 CPDs

This is a huge 40% discount on one of our most popular advanced packages and provides students with a complete set of skills to work within the industry.

Offer ends 31st December 2021.

Black Friday is here !!!!

DM me

BLACK FRIDAY DEAL!!!

20% off 1 TO 1 SESSIONS.
From £80 4 weeks (limited) £150 12 weeks.
50% OFF 12 WEEK CHALLENGE PROGRAMS, including Drop a dress size, Sports domination, 3 months to mudder and Beast mode.
From £150.

Washing the car is very much like fitness journey options.

Option 1, Get all the car wash, waxes, brushes, bucket, sponge 🧽 yourself and off ya go, wiping the dirty away in a what gets done gets done fashion ……… it’s cleaner than it was.
(Our self taken gym sessions)

Option 2, Have all the car wash, wax, brushes, bucket N sponge specially selected and sent out to you with specific instructions on how and what order to wash.
Crack on doing it yourself.
(Online PT / guided)

Option 3, have a expert car washing friend bring a specially selected car wash, wax, brushes, bucket N sponge, jet washer round to give you specific instruction and give you a hand in getting those bits you normally neglect when under your own steam.
(1 to 1 PT)

Chest press Tucker challenge.

YES yes I’m am moving for the notion that this training system is called a TUCKER (not with an F, even though it feels like it should).
I have coined it 😁

As it really Tucks you up!!!

So to clarify the system.
You should start with a higher weight that is challenging yet be comfortably confident for 10 reps, I would recommend 60% 1RM (one rep max, your limit)
Then select 3 sets of weights in a descending order (recommended 10% -25% increments depending on start weight and availability) for example 10kg, 7.5, 5, 2.5 as per my Delt post.
Then start with the heaviest and perform 10 reps, then immediately move onto the next weight in descending order no rest! (10 reps each) once you complete the lowest weight (10 reps) it’s back up the weight range in reverse order (10 reps or failure) once complete at the top it’s back down the weights all the way then finally the final climb all the way back up the weight range (10 reps or failure)

So for this challenge it’s chest press.
I went for : -
(All 10 reps or close by the end x kg)

27.5
22.5
17.5
12.5
17.5
22.5
27.5
22.5
17.5
12.5
17.5
22.5
27.5
And rest!

Let me know how you get on.

Remember TUCKER Training system 👍🏻💪

Deltoid Killer challenge 🔥 / Shoulder mashing pyramid.

Use weights appropriate to your ability, if you feel brave increase them ☠️.

Start at the top of the weight range and decrease weight through the exercise then increase all the way back up, decrease again and increase back up.
No rest between !!!!!!
So as below

Lateral delt/shoulder raises.

10 reps x 10kg
10 x 7.5kg
10 x 5kg
10 x 2.5kg
10 x 5kg
10 x 7.5kg
10 x 10kg
10 x 7.5kg
10 x 5kg
10 x 2.5kg
10 x 5kg
10 x 7.5kg
10 x 10kg

30 seconds rest

Front delt/shoulder raises (anterior)

“Same sequence as above”

30 seconds rest.

Rear delt/shoulder raises (posterior)

You guessed it “same sequence as above” again.

And done.

Optional “rub ice cream into burning delts” 🍦🍨🤣

Give it a bash and let me know how you get on 💪.

Enjoy 😉

Ps - if you really need extra, try following this by tri-setting each weight (10 reps each front, lateral and rear consecutively) in the same sequence no rest 😉…….
That ought to sort ya out.

Meet the PT….. part 2 of many.

Coach Mouse 🐭

Before becoming a personal trainer I spent a few years honing my coaching abilities on the training field, with the university of Chester’s American football team as their Running back coach.
(The position I had played previously)

I enjoyed my time coaching a sport I am passionate about.
As well as working with fledgling players, watching them progress and begin a love for the sport.
I am proud of that 😁

Eventually I went back to playing American football 🏈 rather than watching and wishing I was on the pitch.
(More on that to come)

🏈

So I have become an ambassador for this internationally recognised Fitness training provider.

Use my code - Viciology20

For 20% off courses including:-

Level 3 Personal Training Course Link:
https://origympersonaltrainercourses.co.uk/personal-trainer-courses?oid=4&affid=185

Level 3 Sports Massage Course Link:
https://origympersonaltrainercourses.co.uk/course/sports-massage-courses?oid=5&affid=185

Level 4 Nutrition Course Link: https://origympersonaltrainercourses.co.uk/course/sports-nutrition-course?oid=3&affid=185

Origym Prospectus Link: https://origympersonaltrainercourses.co.uk/download?oid=6&affid=185

I can recommend this provider above all others.
And their courses are an absolute bargain with 20% off 💪🏋🏼‍♂️🏃‍♂️