Savage Saturday - Power Endurance

The goal of today's session was to work on power endurance / strength endurance in the gym as I'm running tomorrow.

Here's how it went:-

Warm Up
Wall Squat 3 x 5
Air Squat 2 x 10
16kg Kettlebell Goblet Squat 3 x 5
Band shoulder dislocates 2 x 10

Round 1
24kg Kettlebell Goblet Squat 10 reps
2 x 10kg Dumbell Push Press 10 reps
Perform 10 rounds as fast as poss.
10min 12 sec

Rest 5 min

Round 2
Chest to floor push ups x 20
26" box jump x 10
Dead Hang Chins x 5
28kg Kettlebell Turkish Get Up x 1 each side
Rest 90 sec
5 rounds

Rest 5 min

Round 3
Rower
30 sec sprint to hit 140-145m each set
30sec rest
10 rounds

Cool Down
1000m Row

Great session today.
Round 1 server to "marinade" the pushing muscle groups for round 2 making the proper push ups very hard in round 2 for the last 2 sets. This then carried into the TGU meaning 28kg was a test.

Rowing was a blast.

Thoroughly spent at the end, recovery started with Recovery Matrix from Genetic Supplements.

Some Kettlebell Fun today

The last two days I've been "getting the miles in" running with a 12 on Monday and 10 miler yesterday, both done over the amazing South Downs, muddy and hilly, just as I like it!

So that made today a day for some strength work before a short, fast run later tonight.

Here's how it went:-

Warm Up
Wall Squat 3 * 5
Air Squat 2 * 10
Goblet Squat to low box 16kg * 3 sets of 5
Shoulder dislocations with power band from www.wolverson-fitness.co.uk

Main Workout
Dumbell Push Press 
30 seconds work/30 seconds "rest" locked out over head * 4 rounds non stop
7kg per hand used and dont let the light weight think this is easy. It's a killer.

85 reps achieved over 4 rounds.

Rest 90 sec

Kettlebell Goblet Squat to 12 " box
16kg Bell - 30 seconds work/30 seconds rest stood up holding bell under chin * 3 rounds

90 seconds rest

Strength Circuit - Using a pair of 24kg Kettlebells
Wide Grip Chin - chest to bar * 1 rep
Double KB Clean * 1 rep
Double Kb Squat * 1
Double KB Unilateral Shoulder Press * 1/1
Double KB Alt Reverse Lunge * 1/1
Double KB Renegade Row * 1/1
Push Up on handle of bells * 1
24" Box Jump * 1 rep
Thats 1 round.

First set 5 rounds non stop
Rest 60 seconds
Then 4, 3, 2, 1 rounds with 60 seconds rest between each.

Box Jumps 24"
5 sets of 5 reps to finish

Great little session today, taxing but good fun.

Double Kettlebell Strength Endurance Workout

I was a bit short on time today but needed to get in some decent strength work to complement all the running I'm doing at present.

Here's how it broke down:

Wall Squats 3 x 5 reps
Air squats 2 x 10 reps
Goblet Squat 2 x 10 reps 16kg kb
Shoulder Dislocations
Box Jump 24" 3 x 5 sets

Main session
Double 10kg kb push press 30s work / 30s "rest" over head locked out x 2

Double Kb Strength Endurance Complex
20kg x 2

Do 1 rep each of:
Double kb dead to clean
Double kb squat
Unilateral kb strict press
Double Kb forward lunge (1 rep each leg)
Kb Renegade row 1 rep each arm
Push up on the bell handles - DEEP
Box Jump 24" x 1 rep

That's considered 1 round.

I did 30 rounds as fast as possible resting minimally.

Time taken 23min 15
Tough tough round. Felt a little tired after hard running intervals last night.
Pulse rate was around 160 for most of it after first 3 rounds

Finished with
Single Arm Kettlebell Jerk
20kg x 5/5
24kg x 5/5
28kg x 5/5
32kg x 3/3
36kg x 1/1
40kg x 1/1 for 2 sets
28kg x 10/10 for 2 sets

WIPED! :-)

Double Kettlebell Strength Endurance Workout

I was a bit short on time today but needed to get in some decent strength work to complement all the running I'm doing at present.

Here's how it broke down:

Wall Squats 3 x 5 reps
Air squats 2 x 10 reps
Goblet Squat 2 x 10 reps 16kg kb
Shoulder Dislocations
Box Jump 24" 3 x 5 sets

Main session
Double 10kg kb push press 30s work / 30s "rest" over head locked out x 2

Double Kb Strength Endurance Complex
20kg x 2

Do 1 rep each of:
Double kb dead to clean
Double kb squat
Unilateral kb strict press
Double Kb forward lunge (1 rep each leg)
Kb Renegade row 1 rep each arm
Push up on the bell handles - DEEP
Box Jump 24" x 1 rep

That's considered 1 round.

I did 30 rounds as fast as possible resting minimally.

Time taken 23min 15
Tough tough round. Felt a little tired after hard running intervals last night.
Pulse rate was around 160 for most of it after first 3 rounds

Finished with
Single Arm Kettlebell Jerk
20kg x 5/5
24kg x 5/5
28kg x 5/5
32kg x 3/3
36kg x 1/1
40kg x 1/1 for 2 sets
28kg x 10/10 for 2 sets

WIPED! :-)

Kettlebell Strength Session

So it's 2013 and the year has got off to a great start already. Happy New Year everyone!

On 1st Jan I had a lovely 13 mile run along a flat country route which took 1hr 55 min running at a comfortable, easy pace with the last mile and a half ran as a tempo pace.

Last night (2nd Jan) was a 45 minute interval session including tempo changes on the flat, beach sprints, hill sprints and flat race pace efforts.

Today's training was thus:-

Warm Up
Wall Squat 3 * 5 reps
Air Squat 2 * 15 reps
Kettlebell Goblet Squat to 12" Box 3 * 10 reps
Bodyweight Bulgarian Split Squat 3 sets of 10 reps each leg.

Main Workout
The first round consisted of kettlebell turkish get ups followed by 5 reps of box jumps to a 24" box.

16kg TGU 5 reps each side without setting bell down (so 5 up and down right arm, switch, 5 up and down left) / 5 jumps
24kg 5 reps each side without setting bell down / 5 jumps
28kg 3 reps each side without setting bell down / 5 jumps
Then
32kg * 1 rep each side / 5 box jumps * 5 sets non stop

The box jumps felt poor today, lacked any kind of explosive feel - I put this down to last nights intervals.

Second round - 
Kettlebell Squat Pyramid to 12" Box super set with strict KB single arm military press with 30 - 60 seconds rest between heavy sets from 28kg onwards

16kg * 10 / Press 5 each side
24kg * 10 / Press 5 each side
28kg * 10 / Press 1 each side
32kg * 10 / Press - failed a single each side so went to 28kg and did 1 rep each side
36kg * 10 / Press 28kg * 1/1
40kg * 10 / Press 28kg * 1/1
48kg * 10 / Press 28kg * 1/1

It's fair to say that the hardest thing about squatting the 48kg beast is holding the damn thing up under your chin. Nevertheless, done it was and that was the session done.

Simple but effective. 60 mins total.

Kettlebell Strength Training

Today it was time to get back in and do a proper session after the Xmas excesses.

On Christmas day I had a little play around with some Turkish Get Ups hitting 40kg for a single each arm. That said neither reps were that great so decided to kick off with those today..........here's how the session went:-

Warm Up
Wall Squats 3 sets of 5
Air Squats 2 sets of 10
Goblet Squats (14kg bell)3 sets of 5
Band Dislocations
Medicine Ball/Oly Bar shoulder/chest mobility opener

Main Workout
Kettlebell Turkish Get Up 
16kg * 5/5
20kg * 3/3
28kg * 1/1
32kg * 1/1
36kg * 1/1
40kg * 1/1 for 3 sets

Single Arm Kettlebell Jerk
20kg * 10/10
24kg * 10/10
28kg * 5/5
32kg * 3/3
36kg * 1/1
40kg * 3/3
40kg * 3/3
40kg * 3/2

Single Arm kettlebell Clean and Jerk
5 minute continuous set switched hands twice
46 reps total @ 24kg

Finisher
20kg Weighted Vest
Push Ups 10-1 ladder super set with
18" Box Step Ups 20-10 reps

Round one looked like 10 push ups (chest to floor) with 10 right foot lead step ups and 10 left foot lead step ups, round 2 was 2 push ups, 9 right foot lead, 9 left foot lead and so forth.

Time taken 9min  08 seconds

Tough workout today. Pleased to hit the 40kg Turkish Get Ups - much stronger today.
Jerks felt strong too but a way off that 48kg bell just yet.

The finisher was tough - if you have a weighted vest and a decent height box give it a go!

Todays Training Log -Kettlebell Strength/Power

I dont usually get chance to train on Friday afternoon but today was different.

Over the last few weeks ive been spending a bit of time on the Kettlebell Turkish Get Up with a view to getting a rep with the 40kg Bulldog before the end of the year..........

Heres how it went:-

Warm Up
Wall Squats 3 * 5
Bar Shoulder Dislocates 3 * 5
Box Squat 3 * 20
Alternate Reverse Lunge 20 reps

12kg Bulgarian Bag Spin 3 * 40 reps (20 each way)

Main Workout
Kettlebell Turkish Get Up / 17kg Bulgarian Bag Spin Superset
16kg * 5 each side + 10 spins each way
20kg * 3 each side + 10/10
24kg * 1/1 + 10/10
28kg * 1/1 + 10/10
32kg * 1/1 + 10/10
36kg * 1/1 + 10/10
40kg * 1/1 + 10/10 New PB
40kg + 1/1 + 10/10 for added practice

24" Box Jump / Kettlebell Swing Super Set
10 rebound jumps / 20kg * 25
10 / 24kg * 25
10 / 28kg * 25 * 3 sets
10 / 32kg * 15 * 5 sets

100 box jumps done and 175 swings.

Job done.

Entire workout took about 1hr 15 - felt good to get some great quality work in.

Some Fun Strength Work

Todays training session was all about fun!

Heres how it went:-

Warm Up
Wall Squat 3 * 5
Air Squat 3 * 15
Push Ups on Bulgarian Bag 3 * 15 with 10 power snatches after each set.


Main Work
Hand Stand Push Up
5
6
2 (fell down)
7
6
6

Dead Hand Gym Ring Chins - 45 sec rest
Super Set with Double KB Swings outside the knees
DHGC * 10 / 16kg * 2 * 20 reps
DHGC * 10 / 20kg * 2 * 15 reps
DHGC * 10 / 24kg * 2 * 10 reps
DHGC * 10 / 24kg * 2 * 10 reps

2 Handed Kettlebell Swing
28kg * 30
32kg * 20
36kg * 10
32kg * 20
28kg * 30
with 60 second rest between each.

Alternate KB Renegade Rows
20kg * 20
24kg * 10 (done with pause at top)
24kg * 10 (done with pause at top)

Good session, about 50 mins.
First time going on the HSPU and enjoyed them. Nice challenge.

Today's training - Strength/power

Warm Up
Air Squat 2 x 20
Wall Squat 3 x 5
Goblet Squat 3 x 5

Double 8kg push press
30s work / 30s rest over head twice through

Turkish Get Up Ladder
16kg x 5/5
20kg x 3/3
24kg x 1/1
28kg x 1/1
32kg x 5 reps each side swapping sides each rep

Box Jumps
28 inch 5x5

Single Arm kb jerk
16kg x 10/20
20kg x 10/10
24kg x 10/10
28kg x 10/10
32kg x 6/6
36kg x 5/5

Double 16kg Kb Jerks
20
20
20

Bulgarian Bag Spin
17kg x 100 reps without stopping.

Good session today. Shoulders suitably pumped!

Heavy Jerking and Met Con

Today's training was based around heavy single arm kettlebell jerk for a forthcoming boot camp session I have planned.

Here's how it went:-

Warm Up
Band shoulder dislocations.
Band rainbows
Band over head rotations
14kg Kettlebell Goblet Squat 3 * 5
Wall Squat 3 * 5
Band Over Head Squat 3 * 5

12kg Macebell 360 spins 2 * 10/10
12k Macebell Grave Diggers 2 * 10/10

Main Set
Single Arm Kettlebell Jerk
16kg * 10 each side
20kg * 10/10
24kg * 5/5
28kg * 5/5
32kg * 5/5
36kg * 2/2
40kg * 1/1
40kg * 3/3
40kg * 3/3

Single Arm Kettlebell Strict Press
24kg * 10/10 which was a max each side

Finisher
Bison Bag from www.wolverson-fitness.co.uk
28kg of Sand
Power Clean * 10
Thruster * 10
Bent Row * 10
Proper Push Up * 10
All back to back then 9, 8, 7, 6, 5, 4,3, 2, 1 reps of each without rest.

Time 13min 34 seconds

Explosive Power and Strength Workout

Today's training session:-

Warm Up

Wall Squat 3 * 5 reps
Goblet KB Squat 3 * 5 reps
Shoulder dislocations
Skipping 3 * 30s

12kg Mace Ball Grave Diggers 3 * 10 reps each side
12kg Mace Bell 360's 3 * 10 reps each side

Main Workout
Box Jump
18" * 2 * 15 reps
24" 2 * 10 reps
26" 2 * 5 reps
28" 5 * 5 reps

Kettlebell Turkish Get Up/ Swing Super Set
20kg * 1/1 with 40 swings
24kg * 1/1 + 30 swings
28kg * 1/1 + 20 swings
32kg * 1/1 + 15 swings
36kg * 1/1 + 10 swings - PB Turkish Get Up
32kg * 1/1 + 15 swings
28kg * 1/1 + 20 swings
24kg * 1/1 + 30 swings
20kg *1/1 + 40 swings

All done in 50 minutes.

Second part of workout later.

Snatch-tastic Saturday

Today's training session was as follows:-

Warm Up
Kettlebell Turkish Get Up
10kg, 12kg, 16kg, 20kg, 24kg, 28kg * 1 rep each arm
32kg * 1 rep each arm * 5 sets

Kettlebell Snatch Volume
20kg Kettlebell
10 reps each arm/rest 60 seconds * 10 rounds

This worked out as 1 minute work snatching (10 reps each arm) with 60 seconds recovery.

Kettlebell Strength Snatch
24kg * 10 reps each arm * 2 sets
Had intended to do more but tore a callus on the second set of snatches so aborted.

Kettlebell Single Arm Swing
20kg * 80 reps (40 each arm)
Left it there as hand too sore to continue.

Nice little session tonight, will snatch again in a few days once the pulled callus has healed.

Raw Fennel Fragrant Salad

I knocked up a lovely little fragrant salad to accompany some fantastic locally produced beef sausages earlier. Here's the recipe:

1 fennel bulb, raw, thinly sliced
Handful of spinach leaves, roughly chopped
1/6 head raw red cabbage, thinly sliced.
1 raw carrot, thinly sliced lengthwise.
1 large red chilli, seeds removed, thinly sliced.
1 large glug olive oil
Pinch Himalayan rock salt
Juice of half a lemon

Mix all ingredients together and allow the flavours to infuse for 20 mins.

Serve and enjoy.

Delicious Purple Raw Salad

Last night I put together a very tasty Purple Raw Salad that I wanted to share with you:-

Ingredients:-

1/2 Head of Purple Cabbage, chopped.
1 raw fresh Beetroot, diced.
1 raw Carrot, sliced thinly
1 handful of Sugar Snap Peas, chopped into small cubes
1 handful of chopped Pecan nuts
1 handful of thinly chopped Dates
2 tbsp of good Extra Virgin Olive Oil
2 Tsp Smoked Paprika
1 Tsp Onion Powder
1 good pinch Himalayan Salt
1 good pinch Black Pepper

Combine all of the ingredients into a large bowl and mix well. Serve with an Organic piece of meat or fish for a filling lunch or dinner with a paleo twist.

This will make approximately 4 to 5 good portions of salad.

It can be eaten immeditately but nicer if left in the fridge over night as the veggies soften slightly and become more sticky with the dates, olive oil and spices combining together.

A little Bulgarian Bag session

This morning I got up early to squeeze in a quick KB conditioning session with the focus on squats, cleans and jerks.

I planned to hit a second workout later in the day with the awesome Bulgarian Bag - an outstanding tool for high speed met con workouts!

Here's how it went: (17kg bag)

Round 1
Bag Shoulder Press 30sec
Lateral hop over bag 30sec
Power Snatch 30sec
Rest 30sec x 3 rounds

Round 2
Bag Squat 30sec
Bag Alt Rev Lunge 30sec
High Speed Row 30sec
Rest 30 sec x 3 rounds

Round 3
10 spins each way
10 push ups on bag
5 spins each way
10 push ups on bag
10 x 24" box jumps
Rest 90 sec
4 rounds

Finished with 16kg kb 20/10s work/rest x 8 rounds

All done is less than 40 mins inc warm up.

Metabolism suitably primed!

A little FYF workout in the park - Met Con Special

Had a superb conditioning workout down in a local park a short while ago.

Sun setting, warm heat, green trees, not too many people about - ideal conditions and always amazes me that people would rather go to a sweaty boring gym than get out doors in the fresh air and work out creatively.

Here's what went down:-

Met Con Hell
40kg Beast bag bear crawl drag 60 seconds
30 seconds switch over
15m battling rope slams 60 seconds
30 seconds switch over
Repeat for 3 rounds apiece.

Rest 2 minutes

Repeat for another 3 rounds of super sets this time with 45 seconds each on the weighted bear crawl/rope slam with 30 sec change over between each.

Rest 3 minutes

Double Kettlebell Complex
Clean x 1
Squat x 1
Military Press x 1
Reverse lunge each leg x 1/1
Push Press x 1
Complete 3 times through without rest.
Rest 60 seconds
Repeat for 3 sets of 3 complexes in total.

Rest for 2 minutes

Repeat again with 3 complexes through for 2 rounds
Rest 2 minutes
Repeat again with one round more of 3 times through the complex.

Finisher:-
17kg Bulgarian Bag Spins 10 reps each way
Partner 40kg sandbag shouldering (4-5 reps each time)
Swap over.
Rest 45 seconds
Complete 4 rounds.

When it was all said and done this took 60 minutes and was a brutal session. Round 1 was a total ass kicker, top end cardio stimulus.

Round 2 more strength based.

Round 3 strength/power to sap any remaining juice!

Loved it!

Today's kettlebell workout

After running two back to back days of 12 miles apiece I felt the legs could do with a day off running.

Instead I opted for a short kettlebell session which went as follows:-

24kg Kb swing x 20 reps
24kg kb dead, clean, catch, squat, press complex x 5 reps
Every 90 seconds for 5 rounds

Rest 3 min

Double 16kg kb racked step ups onto 18" box
10 reps each leg (60 sec total)
Rest 60 sec
X 3 sets

Rest 3 minutes

16kg kb snatch
1 rep every 10 sec for 60 sec
Keep bell locked in between reps over head
Then 30 sec burn set (10 reps)
Switch arms
Complete 3 rounds (9 minutes) non stop

Rest 2 minutes.

16kg Alt Renegade Row x 10
16kg x 2 double clean x 10
Rest 30sec
5 rounds.

Job done. Each round was tough in its own right. The step ups were the most intense. Great for unilateral leg strength, ideal for runners and cyclists!

Kettlebell Training for Metabolic Conditioning

Kettlebell Training: - Exercises performed using one or two kettlebells. Exercises are dynamic and explosive and encourage the body to work as a synergistic unit.

Metabolic Conditioning: - Exercise performed with sufficient intensity so as to illicit a combination of increased nutrient repartitioning away from fat storage and towards fuelling and repair while significantly increasing metabolic rate so that more calories are burned at rest in the hours post workout.

I am a huge advocate of Kettlebell training for metabolic conditioning for those looking to lose body fat rapidly!

In recent years research has revealed that the old way of slow steady cardiovascular training performed for long durations in the “Fat Burning Zone” is far from efficient and can actually hold your fat loss endeavours back!

No, when it comes to fat loss, slow and steady is OUT, hard and fast is IN! (Especially if you have a hectic lifestyle and time is of the essence – ermm, that’s all of us then!)

Metabolic conditioning has several key elements that make it such a great technique for effective fat loss:-

• Workouts can be done in as little as 20 minutes
• Metabolic rate can be stimulated above baseline for many hours post workout
• The intensity of the training assists with muscle retention – crucial for fat loss
• Muscular endurance, strength and power can all be improved synergistically
• Workouts can drive hormone balance into a better fat burning environment
• Workouts can be done at home thus negating the time needed to go to the gym
• Workout time should be no longer than 60 minutes MAXIMUM

In terms of the nature of kettlebell training sessions aimed at metabolic conditioning think about what you are trying to achieve. That is, sufficient physiological load that will stimulate metabolic rate above baseline for HOURS after the session has finished.

I need to be clear here. 

A few easy sets of swings just aren’t going to cut it!

Kettlebell training for metabolic conditioning is HARD. It WILL test you. If you want to train quickly and be done in 30 minutes it comes with a price. MORE INTENSITY, MORE DISCOMFORT.  

As Buddhists say, "Everything passes" and this will too. Remember that when you feel ready to quit and then continue to work.

 

Sessions MUST work the body as a unit, stimulating as many muscle groups as possible to maximise calorie burn during and after the session. I must reiterate: - the shorter the session, the HARDER you must work.

If you only have 1 kettlebell look to perform swings, snatches, squats, jerks, lunges, more swings, more snatches and more squats. Maybe throw in some burpees for good measure!

Work periods should be between 20 to 60 seconds per exercise aiming to complete 4 to 6 minutes of continuous work before taking a rest. If after 4 to 6 minutes of work you are not breathing hard then frankly you aren’t working hard enough!

Creating an oxygen debt (exercise intensity outstripped the bodies ability to supply oxygen causing lactate build up and high breathing rates) is key to metabolic conditioning training.

If one kettlebell can be good for metabolic conditioning then two must be better right?

RIGHT and Hell Yeah!

In my view, when it comes to increasing metabolic rate using kettlebells THE most effective way to train is using two bells NOT one!

The increased load on the body is a significant player in establishing an oxygen debt – FAST. In addition a huge amount of muscle mass can be utilised meaning greater physical stimulation, increased power, strength and cardiovascular demand.

The result is the PERFECT environment for retaining muscle mass while incinerating body fat!

Exercises to include are Double Swings, Double Squats, Double Cleans, Double Presses, Double Jerks, Double Snatches, Double Rows, Double Deadlifts and Double Lunges.

One of my own favourite Kettlebell Met Cons is:-

Double Kettlebell Swing 10-15 reps

Double Kettlebell Squat 10-15 reps

Double Kettlebell Clean and Press 10 – 15 reps

Double Kettlebell Swing Outside of Knees 10 – 15 reps

Double Kettlebell Row 10 – 15 reps

Double Kettlebell Jerks or Push Press 10 – 15 reps
Double Kettlebell Swings 10 - 15 reps

After such a brutal onslaught rest for 90 seconds to 3 minutes and complete 2 to 5 rounds.

Before starting any workouts a thorough warm up should be completed focussing on mobility drills and body weight exercises designed to increase body temperature, circulation and range of motion while mentally preparing you for the task ahead – and you WILL need to mentally prepare for the task ahead.

Prior to engaging in any program of physical exercise you should consult your Doctor or GP first and obtain clearance before proceeding.

A Sneaky Little Met Con Workout

Today has been my day off work which means one thing - two training sessions!

This morning I ran a lovely 2 hour session, covering 12 miles over hilly off road terrain. Sun was out, hardly anyone around, magical.

Then much later in the day a little bit of kettlebell work to keep on top of my strength and conditioning.

Warm Up
Body Weight Squats 2 X 5
Wall Squats 2 X 5
Kettlebell Squats 16kg 2 X 5
Kettlebell Swings 16kg X 20 reps
Kettlebell Clean and Press 16kg X 10 reps each arm.

Met Con
Kettlebell Swings 24kg X 20 reps
Kettlebell Single Arm Clean and Strict Press 20kg X 10 reps each arm.
24" Box Jumps X 10 reps
Once complete the round was repeated but with 8 clean and press each side, then 6, 4, and 2 reps each arm respectively.
The Kettlebell swings and box jumps remained at 20 reps and 10 reps throughout.

In total:- 100 X 24kg Kettlebell Swings, 50 X 24" Box Jumps, 60 reps of 20kg clean and press.

Total Time:- 10 min 32 seconds

Upper Conditioning
Kettlebell Windmill Ladder 24kg X 5, 4, 3, 2, 1 reps each side
Super Set with
Strict Dead Hang Gym Ring Pull Ups 5, 4, 3, 2, 1 reps working continuous until ladder complete.

Rest 2 minutes

Strict Dead Hang Gym Ring Pull Ups (again!) 5, 4, 3, 2, 1 reps
Super Set with
Kettlebell Push Press 24kg X 5, 4, 3, 2, 1 reps each arm, working continuous until ladder complete.

Total workout time 35 minutes.

Job Done!

STRIP it Back.

There will come a time when what you do CEASES TO WORK.

Plateau, stagnation, stale, inert, stationary.

Evolution has STOPPED.

RECOGNISE this opportunity as one for learning, for analysis, to make changes and start the ball rolling again.

There are challenges AHEAD.

The Ego lurks in the always has been, comfortable discomfort of WHO you THINK you are, WHAT you THINK you are, WHAT you have achieved in the PAST not what you are capable of in the FUTURE.

Are you TRULY serious about your own success, about achievement, about EVOLVING or are you HALF ARSED?

Take a long hard look at yourself and begin to STRIP IT BACK. 

Wake up. Smell the coffee.

BE brutal. BE ruthless. BE honest. It WILL smart.

STEP into your shadow, it WILL be dark.

Identify weaknesses, areas you lack. DON'T lie.

PUSH TO develop those areas that ultimately HOLD you back.

While stripping it back you WILL feel vulnerable. You SHOULD feel vulnerable. Use it to GROW A SET and get STRONGER.

It's frightening on the edge.

BE brave. BE courageous.

EVALUATE with regularity.

Again. Be wary the EGO. 

Stay with your weaknesses, it will be painful; it DOES make you FEEL insecure. Frail.

THIS offers potential for TRUE growth. 

WORK on those weaknesses. DO the things you don't LIKE to do.

Stay STRONG.

Through DISCOMFORT and PAIN comes greatest learning, no one achieved anything without FAILING first.

Visit that mirror FREQUENTLY.

Be real, let me say that again, BE fucking REAL and adopt a NEW approach as the old one only got you this far.

Strip it back.......regularly....keep it real.