John Skellon

Parade day. Quinn was so proud once again to be in the parade and that her uncle is thee lead flag bearer.
Service was not something I gave myself but I’m always grateful for the service my parents gave, the family gave and my extended family gave

Looking to create an online group training program in the near future.

But first I’m looking to see who it would appeal to.

Let me know that your interested either in the comments or by clicking this link

https://www.johnskellon.com/email-grabber-7152

So, it's the summer holidays, how are they going for you?

If you are anything like me then the holidays are more about staying consistent rather than looking to smash massive goals.
For sports its that moment before the season starts, getting ready to go, and for others its about managing the holidays away, with the kids home and trying to keep some form of control on things.
However, what the summer is great for is taking a few moments to look at your aims and goals over the rest of the year. Have you a competition or event that needs to be prepped for? Weddings or parties later in the year that you want to look good for? Or, is it that you want to add some muscle massive or strength?
Whatever the goal is, nows the time to start penciling how you will achieve it.
Once you've done this, and if a coach is what you are looking for, drop me a message and lets look at getting started for September.

Re reading this book from my business coach

It looks at 4 areas for you to assess how you are doing in life. Health, Wealth, Productivity, Connectivity.

This method of splitting life into 4 or more areas is common among some of the top personal development people in the world (Tony Robbins, Darren Hardy etc)

Last year, health was going well but the other areas not so much.

This year, it’s flipped and improvements have been made especially to the business, but health has dropped.

Balancing the 4 areas will help to improve me as a coach, friend, father and husband.

This is something that I would like to bring to you if we were to work together, so as to help improve you as an athlete and overall person.

Great weekend for the team, Ronnie got his second pro win to go 2-0, and Olly has qualified for the semis of the nationals.

So, you walk up to the bar and attempt that first heavy set, but the bar doesn’t move, or it feels extremely difficult. This is where warm up sets can help get you started.
Warm-up sets are an essential part of any weightlifting routine, and they offer a variety of benefits. Some of which are outlined here.

1. Increased blood flow: When you perform warm-up sets, you increase blood flow to your muscles, which helps to prepare them for the heavier loads you'll be lifting during your workout.

2. Improved range of motion: Warm-up sets can help to improve your range of motion, which can reduce the risk of injury during your workout. This is because warming up helps to lubricate your joints, making them more mobile and flexible.

3. Mental preparation: Doing warm-up sets can also help you mentally prepare for your workout. This is especially important if you're about to lift heavy weights, as it can help you focus and get in the right mindset to tackle your workout.

4. Increased muscle activation: Warm-up sets can help to activate the muscles you'll be using during your workout, which can improve your performance and make your workout more effective.

5. Reduced risk of injury: Perhaps the most important benefit of warm-up sets is that they can help to reduce the risk of injury. By preparing your muscles and joints for the workout ahead, you're less likely to strain or injure yourself during your workout.

For warm up sets, I like to do sets of 8 reps, then 6 and finally 4, possibly with one last heavier lift, starting at around 50% of what I intended to lift in the working sets.
With the warm up sets, treat them like your heavy lifts and get the technique dialled in, its not about just moving that light weight, its about moving it with the form needed to move heavier weights.

Plyometrics: 10 Reasons Why Dads Should Incorporate them into their Workouts
As a dad, you most likely want to be able to keep up with your kids and perform everyday activities with ease and efficiency. One way to achieve this is by incorporating plyometric exercises into your workout routine. Plyometrics, also known as jump training, are exercises that involve explosive movements and can provide a number of benefits for dads. Here are 10 reasons why dads should do plyometrics.
Increases muscle power and explosiveness, which can help dads perform everyday activities with more ease and efficiency.
Burns calories, plyometric exercises are intense, and they can burn a large number of calories, which, when combined with a controlled diet, can help dads maintain a healthy weight.
Improves cardiovascular fitness, plyometrics can be used within HIIT sessions which will help to improve cardiovascular fitness, no more having to sit down for a rest 5 minutes after starting that game of tag.
Improves balance and coordination. To perform plyometrics properly, stability is built up from the start. And as you improve, you’ll find things like climbing over the rocks at the beach easier to do.
Increases bone density, which is important for preventing osteoporosis, vital as we get older.
Enhances sports performance. Plyometric exercises can help dads improve their performance in sports, such as basketball, rugby, and football. And always remembering that the kids sports day will be coming around.
Increases overall strength. Combined with a solid weights routine, plyometrics will help with strength and power, making it easier to carry the kids, and to carry all the extra luggage they need.
Reduces risk of injury: Having a solid base to work from makes life a lot easier, and, without injuries, we can play more, compete more and be more efficient at work.
Can be done at home: Many plyometric exercises can be done at home, with minimal equipment, which makes them easy to fit into a busy schedule.
Improves mental focus: Plyometric exercises require a lot of focus and concentration, which can help dads improve their mental focus and concentration in other areas of their lives.
Bonus - plyometrics forms the fundamentals of kids movements, running, jumping, hopping, changing direction and it can be great fun to have the kids join you in some plyometric fun workouts at home. And then, when you go out to the fields and beaches, you’ll be able to join them in their games a lot easier.
So, whether you're looking to improve your overall fitness or just want to be able to keep up with your kids, plyometrics are a great option for dads. They are a highly effective form of exercise that can provide a number of benefits, including increased muscle power and explosiveness, improved cardiovascular fitness, and improved balance and coordination. So, if you're looking to take your fitness to the next level, consider incorporating plyometrics into your workout routine.

It’s almost the end of the year, so it will be time to reflect on the past 12 months and look forward and plan for 2023.

Somethings I will be asking myself will be…
What worked well?
What needs improving on?
What needs to be removed?

And from this, structure and goals will be put in place for next year in fitness, family, finances and business. There will be a couple extra areas to look at on top of these.

Do you look back on the past year and plan forward?

If not, take those three questions I put above and give your self a bit of time to reflect on several areas of you life.

Follow for more tips in health and fitness.

I’m scrolling through my photos and vids to find something to post, to get an idea to share.

But, I’m coming up with nothing.

The wife is on holiday and I’ve been in dad mode since last Thursday and my brain feels like mush. All I want is a nice dark quiet room to lay in.

And in that lies the thought that came to my head.

Sometimes, trying to have ideas, work, or be productive (and train) needs to take a back step when other areas require a much larger amount of your time and energy than normal.

So, my two bits of advice in this is…
If you are super organised, (which I am not) have a lot of bits done before this period starts,
Or,
Don’t sweat it, it’s only a short period of time, look after the little ones, get in some rest for the brain when they are in bed and be thankful for the time you get to spend with them.

Have a great week everyone.

Had to give this a go, quite impressed really. Would be cool if I could grow a bread like the ones towards the end.
And that last one :), that’s some Warhammer Quest going on there

To all my American friends, have a fantastic day today.

Happy Thanksgiving