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Fulla Strength and Conditioning

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25.01.2022 Right now, there is a lot of uncertainty. . Five days, of being secluded in lockdown, again. . What will you do with this time?... . Some will use it productively, others will waste it. . Some will see an opportunity, others will see a problem. . It's all about perspective. . You could use this week to get on top of all the stuff you've been putting off. . You could get your house in order. . You could finally read some books. . You could go out for a run every day (with a mask on). . You could do some squats, push-ups, burpees, lunges, Get-Ups and planks. . Or. . You could do absolutely nothing and waste another week of your life. . The situation itself isn't 'good' or 'bad', it just is. . What you make of it is what determines the outcome of it. . I have a plan of attack for the next five days and am excited about what I will get done by the end of it. . I suggest you do the same. . Get proactive or get left behind. See more

24.01.2022 How many sets and how many reps should you be doing? . This is a question that pops up quite regularly. . Today, I'm going to help make sense of this question for you.... . Which is better, high or low reps? . Neither is inherently "better" than the other. They're just different. . And to be honest, you should be performing all the rep ranges. . You should be doing low reps (1-5 reps) with heavy weights. . You should be doing moderate reps (6-10) with a medium weight. . You should be doing some high-rep work 12-20+) with light weights. . They all serve a specific purpose. . Want to get STRONG AF? . Then you'll need to lift heavy weights (for you). . This might mean doing rack pulls (pictured) for 3 reps. . Want to build muscle? . You will be required to put your muscles under tension for longer, using a moderate weight. . This might mean lifting a moderately heavy weight and straining for 8-10 reps. . Want to build work capacity or endurance? . Then you must devote some time to high volume work (15+ reps). . This can be accomplished by reducing the weight and forcing yourself through the pain barrier of a set of 20+ squats, for example. . Want to be strong, lean, muscular and have a good engine? . Do all the reps ranges. . Use a variety of weights -- heavy, light AND medium. . A generic, one-size-fits-all, AKA a cookie-cutter program will serve up the same sets and reps for each exercise. . Think, 3x8-10 reps for everything. . This is no good. . That won't take you to where you want to go. . Want great results? . Then you need a great program and someone to work you hard enough so you progress each week. . Without that, you'll continue spinning your wheels and wonder why you aren't progressing. See more

23.01.2022 Stop looking for the easy exercises. . And start searching for the hardest ones. . When you perform "easy" exercises, you don't build strength or place the muscles under enough stress to grow.... . Which begs the question, "why do you keep looking for the easy exercises?" . Resistance training, by definition, is to overcome an external load or resistance. . By decreasing the level of resistance, you are also decreasing the amount of results you obtain. . Knowing this, does it not make sense for you to do all of the hardest exercises instead? . By choosing the toughest exercises, you reduce the number of exercises you need to perform. . Put simply, you get better results, in less time, doing fewer exercises. . Who wouldn't want that!? . Stop wasting your time fluffing about on the light, colourful dumbbells. . No more tricep kickbacks. No more bicep curls. No more sit-ups. . Focus on getting STRONG. . Squats, deadlifts, presses, chin-ups, lunges, rows etc. . Push. Pull. Hinge. Squat. . Stick to the BIG movements and get the biggest return on your training investment. See more

23.01.2022 Torch fat, build strength and develop power -- with ONE exercise. . The kettlebell swing does it all. . When performed correctly, that is.... . Here is a still shot of Mel's top position on her swing. . A much-improved finish position to what it has been in the past. . What's the saying? Practice makes perfect, or something like that . Practice makes BETTER. And this is a lot better. . Glutes being more powerful which takes the pressure off the low back. . Abs working harder, finishing in a standing plank. . Being patient on the downswing to make the exercise as safe and efficient as possible. . Lots of positives from this morning's session. . Keep doing your thing, Mel. . You're crushing it! See more

22.01.2022 How to find the time to exercise. . This is a common question and a consistent struggle for the vast majority of people. . The question of: "how do I find the time to exercise?"... . If this is something you struggle with, please read on. . I'd like to go down the rabbit hole and address a few details behind this question. . Firstly, you don't find time for anything in life, you make time for it. . "Actions express priorities". . You don't 'find time' to go to work. It's one of the first things on your calendar, if not the first! . It's on there because it's a priority of yours. . You see the value and benefit of going to work, therefore you make the time for it. . You put it high on your list of priorities. . The same concept applies to your physical training and your health. . I want to put you on the spot here. . Over the last thirty days, how much time have you spent doing the following? . - Scrolling social media - Watching TV, movies or a series - Working - Sleeping - Eating - Socialising - Procrastinating - Avoiding your daily duties - Time wasting . If you go through your agenda with a fine-tooth comb, you would notice you don't have an issue with a lack of time at all. . What you have is a lack of priority. . You don't know what is important to you. . Therefore, you spend your time doing anything and everything that pops up. . This leaves no time for things like physical training. . Time is the great equaliser and is what separates us as humans. . It also showcases -- in black and white -- what is important to you and what you value. . You make time for what's important. Everything else, you'll make an excuse for. . This might be hard for you to hear but it needs to be said. . If you claim your body and fitness are important to you... . ...but you aren't spending time working on developing them, you need to look at your priorities. . Only the important things in life get taken care of. . Make sure that your body is one of them. See more

22.01.2022 How bad do you want it? . What are you prepared to give up or change in your life to reach your goals? . If you aren't prepared to change anything, don't expect your body to change.... . Not prepared to give up the booze? Don't expect to lose the beer belly. . Not prepared to stop snacking? Don't expect those "last few kilos" to go anywhere. . Not prepared to lift weights heavier than 3kgs? Don't expect to get stronger. . Not prepared to go to bed early? Don't expect any improvement to your energy levels. . Everything in life has a cost to it. . Too many calories = weight gain. . The wrong type of training = no results. . Staying in your comfort zone = plateau. . Again, I ask you, "how bad do you want it?" . If you only give average efforts, you can only expect average results. . Want more than that? . Then you must raise your standards and the effort you apply. . Starting right now. See more

22.01.2022 The facts are the facts. . Most of the information I share is designed to help make you aware of the state your body and mind are in. . This might be in great shape, or it might be in shit shape.... . You might be mentally strong, or maybe you're mentally weak. . Or maybe you fall somewhere in between. . What's important here is that you pay attention to the facts. . They don't lie. They don't have an agenda. They don't work based on opinion. . It is simply the truth. . And you can't argue with the truth. . Let's get started. . I want you to examine the state of your body. . What do you see when you look in the mirror? . Who do you see when you look in the mirror? . Are you happy with the person staring back at you? . This type of questioning helps bring up your level of awareness about your body and health. . Let me put it to you like this. . Imagine, you've been struggling with weight your whole life. . You've always felt self-conscious about it. . Now, you start struggling to do daily activities like walking up your driveway. . You struggle to get in and out of your car. . Getting up and down off the floor now becomes exercise. . Below are the consequences of being overweight. . The fact is you're probably carrying more weight than you should. . The fact is your joints are being overloaded by having this excess weight. . The fact is your heart and internal organs are being worked significantly harder than necessary. . The fact is your spine is being compressed by every additional kilo you're carrying. . This is not my opinion, not me having a go at you or shaming anyone. . These are the facts. . This is what happens when you don't look after your body. This is what happens when you don't watch how much/what you eat. . This is what happens when you don't pay enough attention to your body and what state it is in. . Unless you'd like to keep travelling down this precarious path, it might be time to do something about it. . These are the facts.

21.01.2022 --- My new e-book is now LIVE! --- https://www.fullasc.com/cleaning-the-slate If you've been wishing, wanting and waiting for your body to change... ... But can't seem to "get started" or stay on track long enough, this is for you! It's a punch in the face (the good kind) where I help you finally get off the fence and into action. It's time to do something about your situation once and for all! Don't wait. Download for FREE now and get started TODAY. https://www.fullasc.com/cleaning-the-slate

20.01.2022 More kettlebell practice. . Today was a simple training day. . Get-ups and swings.... . 11 rounds, 10 reps per round on the two-handed swings. . Total volume for swings: 2,640kg . More practice required. See more

19.01.2022 What do you do when your world gets thrown into disarray? . You play the hand you've been dealt. That's what you do! . Life is going to shake your life up and turn your world upside down.... . As we're seeing right now. . You and I have no control of the lockdown. . What you do have control over is what to do in that time. . Things may not be the way you had hoped or planned. . But that's the hand of cards in front of you, deal with it. . If you can't change the cards you have, make the best play possible with what is in your disposal. . All too often people receive bad news and then they crumble under the pressure. . You planned to go to work on Monday, only to find out -- no, you're not. . Do you sit there, paralysed, in a state of stress all week... . ...bingeing on food, watching Netflix until your eyes go square and sleep in until you have bed sores? . You could. It's your choice. . You could also choose to go into a state of calm. . And organise things in your life that need addressing. . For far too long you've been coasting. . No deadline or urgency to spark you into action. . Well how's this? . You have four days left to make the most of this uncertainty. . The lockdown could continue...what will you do in preparation? . The lockdown could end after five days...what will you do in preparation? . Get your life in order. . Time is ticking See more

19.01.2022 Ep. 34 - What Studying Leadership Has Taught Me . Leadership affects every decision you make and every choice you make. . The type of leader you CHOOSE to be will determine where you end up in life. Not only in your health and fitness, but in life.... . This is what I've learned from studying leadership so far. . Link to listen: https://open.spotify.com/episode/0ZRAcPcevVNaWhaz6gqPaq See more

19.01.2022 When it comes to creating the body you desire and commanding the level of strength & fitness you want. . Most people are unfortunately their own worst enemy. . Thats why I created "Cleaning The Slate".... . To help you fight back and give you the tools to defeat your biggest rival -- your excuses. . If youre fed up with carrying around the burden of past failures and are ready to let them go... . ...so you can FINALLY get lasting results with your body, youve come to the right place. . Link for your FREE download: https://www.fullasc.com/cleaning-the-slate See more

19.01.2022 Ep. 35 - Living The STRONG Life Is A Lifestyle Your lifestyle and mindset will determine if you get ANY results and whether they will last or not? What does your current way of living say about you?... I live The STRONG Life and encourage you to do the same! Link to listen: https://open.spotify.com/episode/3hKSLAQYpWjdUQO68lX98f

19.01.2022 So we're in lockdown. Now, what? . You have the CHOICE of how to use this time and how you respond to the situation. . I know I'll be using this time productively.... . I suggest you do the same. See more

18.01.2022 How serious you take your training has a direct effect on your results. . This might help you understand why you have the body you have. . It might also bring awareness to why you don't have the body you want.... . Simply put, you don't take your training seriously enough. . You probably also don't train hard enough. . There is a difference between exercise and training. . If you don't know what that is, let me explain it to you. . Exercise is the act of completing some form of physical activity on a non-regular basis. . Essentially, you do something physical, with or without an end goal in mind. . This could be an exercise class, a gym session with your mate or playing social sport. . Training, on the other hand, is a planned routine of physical activity. . It is a regular feature and planned part of your week, with an intended goal in mind. . You treat it as an important part of your life because it is of high priority. . Which category do you currently fall in? . 1) A social or sporadic exerciser . 2) A serious exerciser . Let me know in the comments See more

17.01.2022 The Turkish Getup . Commonly referred to as the TGU, the Turkish Get-up exercise provides a lot of bang for your buck. . It is suitable for many populations and delivers a host of benefits.... . Shoulder stability, core strength as well as the ability to safely get up and down from the ground. . After having a layoff from training, I dug up some old training manuals and realised I had let my skills with kettlebells deteriorate. . Which is why I have reintroduced them into my training. . The goal is to use kettlebells to rebuild my body so I am stronger and more resilient than ever before. . I'm excited about spending some time practising these to become more proficient at them. . Fun times ahead! See more

17.01.2022 Ep. 37 - Are You A Talker Or A Doer? There are too many talkers and not enough doers in today's world. Are you the type of person who always talks about getting "in shape" and changing your body? Or do you put your head down and make it happen?... After listening, I hope you'll be a person of ACTION! Link to LISTEN: https://open.spotify.com/episode/57AXxlDRdRfp3JpFqzs3BJ

17.01.2022 Is your situation really that bad? . It's very easy to convince yourself that "life sucks" or feel like the world is against you. . As if nothing seems to be going your way.... . But that's more of your own imagination than reality. . I want to share something which has helped me gain perspective over the last few years. . If you've been following my information for a while, you know I'm a huge fan of Jocko Willink. . I've read his books, watched him on YouTube and also listened to some of his podcasts. . His podcasts are chilling. . They're gruesome. They take you to a place of darkness you didn't even know existed. . He shares stories of war, P.O.W's and passages from books by people who have experienced unimaginable pain. . While you might not have an interest in those things, it can teach you a lot about humans, the amount of pain and suffering a person can go through and survive. . "Only in the darkness can you see the light". . Chances are, what you perceive to be difficult or challenging, really isn't that bad compared to what others have had to deal and cope with. . This isn't me downplaying how bad things might be or seem for you right now. . I'm explaining that things could be much, much worse. . If you want to find out how much worse things could be, go and Google "Jocko Podcast" and listen to an episode or two. . Then you'll know what darkness and true adversity are. . If you don't know darkness, you won't appreciate the light. . Something for you to think about. See more

16.01.2022 Ep. 32 - The BIG Lifts Produce The Biggest Results Don't get drawn into the flashy, attention-seeking exercises you see on the interwebs. Instead, put your attention, focus and energy into what matters -- the big lifts.... You'll develop a better body in a shorter amount of time! Link to listen: https://open.spotify.com/episode/4rbHTFd2dRDme1ngkbJN1o

16.01.2022 Improving your body and life is up to one person. . YOU. . No-one else can do what is necessary to achieve the body and life you desire.... . Making excuses and justifying why you aren't reaching your goals does nothing for you. . There is no one else to blame. . It's time you dropped the excuses and got on with it. . Learn the steps on how you can do this, starting TODAY. . http://www.fullasc.com/cleaning-the-slate See more

16.01.2022 Your weekend will either make or break your week. . Many people go through Monday to Friday dreaming and living for the weekend. . "Grinding" and "hustling" during the week to then let loose and go wild on the weekend.... . Living this way is great if you want to be entertained and gluttonous. . But if you wish to look, feel and be healthy, then it's definitely not ideal. . The weekend isn't a time to completely switch off. . It is where you can reap the rewards of putting in the work during the week. . Not by drinking yourself stupid. Not by eating yourself into a food coma. Not by sitting on the couch all day leaving a dent. . What you do on the weekend will impact how the week ahead goes. . And vice versa. . If you slack off, do nothing and don't prepare for what's ahead, the next week you'll be on the back foot. . You'll turn up to work with no food prepared. You'll get out of bed on Monday feeling exhausted. You'll tell yourself that you'll use Monday to set yourself up for Tuesday. . Do you see the connection and domino effect? . You can choose to use the weekend to set yourself up for success. . Or, you can choose to sit back, relax and hope everything works out in your favour. . I don't gamble with the quality and standard of my life. . I hope you choose to start doing the same. . A strong life is a good life. . Start taking the actions of a strong person. . www.fullasc.com See more

16.01.2022 Getting under a barbell is good for you. . Whether it be squatting, pressing or any other heavy lift, please try to understand the carryover this has to your life. . Having a bar in your hands or on your back is extremely powerful.... . It teaches you that no matter how heavy the weight is, or how hard life is, you can overcome it. . Right now, you might feel intimidated by the sound of doing this. . That is completely normal. . If you aren't experienced or familiar with lifting weights or strength training, it will feel foreign to you. . And you'll likely suck at it, too. At least, in the beginning. . I know I did! . Like anything in life, though, when you practice something consistently, you improve. . You get better at the things you do (well). . If you've always wanted to see how strong and powerful you can become but have been too scared to start... . ...here's my advice to you. . Research a strength coach or trainer local to you and reach out to them. . Ask them for some advice or pay them to help you get started. . It could be a new and exciting chapter in your life. See more

15.01.2022 Three simple steps to look and feel better. . More often than not, you don't need 'superfoods' or supplements to improve how your body functions. . You have very simple strategies right in front of you.... . Try these daily habits and see how much it improves your body and life. . 1) Sleep 7+ hours a night. . This one is so simple yet so overlooked. . Most people are overworked and running on fumes every day. . Why not replenish your energy stores with a simple daily habit? . Sleep is free and easy to do. . You literally just lay there, for time. . Not enough people are getting the required amount of sleep they need to feel or function how they want. . Getting to bed earlier will give you more energy and also prevent you from eating late at night due to boredom. . Seven hours a night minimum. . 2) Drink 3L water a day. . "I can't drink three litres of water!" . Yeah, you can. . Most people drink several types of beverages each day. . Unfortunately, the majority of those liquids don't help the way you look or feel. . Replace your OJ, 2x cappuccinos, energy drink and alcohol with water and you'll see it's more than achievable. . 3 litres every day. . But, but, but...I don't like the taste of water. . That's ok. . Drink it anyway. . 3) Walk for 30 mins. . Another easy to implement activity. . Getting up off your chair and using your legs is vital to achieving your physical goals. . Moving around each day contributes to what is called N.E.A.T. . This is "Non-exercise Activity Thermogenesis". . It accounts for the number of calories and energy you use doing daily activities -- walking, moving, fidgeting -- unplanned movement. . If you have a planned training session, that's great. . If not, you should be making time to walk for a least thirty minutes. . "I don't have time". . Yes, you do. . Make better choices. . Decide what's important to you and then act based on those priorities. . Life doesn't give you what you want. . Life gives you what you work for. . Want a body that looks and feels amazing? . Go and earn it. See more

15.01.2022 Building strength takes practice. . One of the errors I made when I started lifting weights was to always try and "test" my strength. . I'd go into the gym and try to max out and lift the heaviest I could every time.... . Let me save you some time and heartache. . This doesn't work. . It leads to poor technique, plateaus and injury. . Which is why you must adopt the mindset of practice. . Each exercise you perform, you should be trying to improve and perfect. . Clean up the parts which need improving every single session. . That's exactly what I'm working on with my kettlebell snatch. . It's a 20kg bell, and I'm doing sets of five. . I'm not maxing out or trying to set records (yet). . Right now, I am building the foundation. . The goal is to practice the technique, refine it and make it better each training session. . Take your time to build your strength. . How many reps does it take? . All of them. See more

14.01.2022 Unless you make it a lifestyle, it's never going to happen. . This is why the majority of people fail their New Year's Resolutions. . This is why the majority of diets people follow stack the weight back on straight after.... . This is why you're constantly alternating between falling on and off the wagon. . You want the result without having to change the way you live, what you eat or what you do. . I'm going to break this down for you. . That. Is. Impossible. . Until you realise that this is a forever thing. . A regular part of your life. . As in, it's just what you do. . You will keep trying and failing to reach your goals. . That's why I call it like it is. . So you can find out now rather than later. . It sucks to hear, but that's reality. . Now. . Do you know how many hours it takes to achieve the level of mastery? . This could be in your profession, a skill, hobby or becoming a leader. . It's about 10,000 hours. . TEN THOUSAND. . Think about that for a moment. . Your body is no different. The same rule applies. . You can't reduce the number of hours (or reps) you have to apply by "wanting your goal" more. . You simply have to put in the time, effort and reps like the rest of us. . There is no shortcut, there is no hack. . There's only one way. . Through the work. . Start today and get closer to become the master of your body and mind. . That's how you will achieve the body you want and the strength you need. See more

13.01.2022 [NEW] Article: The Three Types Of Exercisers Find out what they are and which one you are. It could be the difference between you reaching your goals or continuing to chase your tail.... https://www.fullasc.com//2020/9/8/the-three-types-of-exerc

11.01.2022 Ep. 33 - Take A Cold Shower Every Morning What does the act of taking a cold shower have to do with changing your body and life? More than you realise!... Find out how this simple (not easy) habit can impact and improve the way you start each day. Link to LISTEN: https://open.spotify.com/episode/5EEOaPaWeduU2YTyLIoBJl

10.01.2022 I think that the good and the great are only separated by the willingness to sacrifice. - Kareem Abdul-Jabbar

10.01.2022 Low impact, high return on investment. . Choosing the right exercises for your goals is HUGELY important when it comes to being sustainable. . Contrary to what you might have heard/read.... . You don't have to run to lose weight. . If you like running, and your body can tolerate it, awesome. Go for it! . If not, find a different way to make progress. . There are a few "cardio" options which I generally recommend. . They are: Concept 2 Rower Airmill Bike Walking Lifting weights (faster). . Doing any of these will raise your heart rate, force you to focus on regulating your breathing and help you push through when fatigued. . Simple, not easy. . "Can't I do something easier?" . No. . You need to do a combination of low-intensity and high-intensity work. . This means you are going to have to get out of first gear. . That doesn't mean it has to (or should) break down your body. . This is what smart programming and great coaching take into account. . The correlation between effort and the effect it has on your body. . Training should challenge you but it shouldn't destroy your joints in doing so. See more

09.01.2022 Why you can never stay motivated. . The theory that one must remain motivated is something that needs to die. . The number of times I hear people tell me they can't exercise, stay on track or do what they need to due to a lack of motivation, is quite frankly, embarrassing.... . As an adult, you have the ability to decide your own fate. . You can choose to do whatever you want to do and determine who you become. . If you want to be fat, you can. . If you want to be strong, you can. . Being motivated helps, sure. . But what happens when you aren't "motivated"? . What then??? . This is what I'm learning through my kettlebell practices. . It's not about being motivated or always feeling like you want to train. . But you must do it anyway. . That's the ONLY way you can become better, stronger and more efficient. . Motivation doesn't get a say. . I didn't feel like training this morning. . But I did it anyway... . Do the thing, regardless of how inspired or motivated you feel. . That's the secret. See more

07.01.2022 Ep. 36 - The Different Ways to Build Strength and Gauge Your Progress In The Gym How do you know if you're making consistent progressing or spinning your wheels at the gym? All your time, effort and energy should show signs of progress and yield the results you are training for.... Find out exactly what you need to be focusing on so you can build more strength and maximise your time at the gym. Listen now: https://open.spotify.com/episode/2Pdon7GNv2dixoghOgLM41

07.01.2022 Strength has a greater purpose. . Times like these are what physical training prepares you for. . Strength training isn't just about building muscles and looking great.... . It's about developing character traits which help you in all aspects of life. . Discipline. Grit. Fortitude. Resilience. Toughness. . What you may not know is that all of these are perishable traits. . This means that if you don't ACTIVELY develop them, they will go away -- they will disappear. . "Use it or lose it". . It's why consistency is the underlying (and secret) ingredient to success. . Yet many people don't want to acknowledge, or better, live this way. . This is why I don't like 4-week challenges. . How will 4 weeks set you up for a lifetime of great habits? . It won't... . When tough times hit, you'll be found out. . So, if you're sitting at home, trying to figure out what to do, you can still work on becoming strong. . Do a circuit of bodyweight exercises. . Squats, lunges, push-ups, burpees, planks, no-hands get-ups. . Is it perfect? No. . Is it better than doing nothing? Absolutely! . Do what you can with what you have available. . Find a way, not an excuse. See more

07.01.2022 Lifting weights is great for your mental state. . Picking heavy things up off the ground, pressing something overhead or carrying some weights around, does wonders for your mind. . Before getting into the hustle and bustle of the day, you've accomplished something.... . Get moving so you're not stuck sitting down for your entire day. . At the end of a stressful workday, you can unleash your frustrations. . It's also a much healthier and productive habit than turning to food or alcohol. . Lifting weights and putting your body through its paces is essential. . You can let off some steam and decompress. . Without damaging your health or expanding your waistline. . It's very important you don't overdo it and burn both ends of the candle, though. . Training is a stressor, and it's vital you get the dose of training just right. . Too little and you won't alleviate your stress. . Too much and the levels will bubble over. . Yes, training can radically change the way you look and feel. . But it also has a mental component to it which often gets overlooked. . De-stress, unwind or let loose slinging some weights about. . Safely, of course! See more

05.01.2022 Ep. 69 - "Control Your Controllables" . You can't control other people. You can't control the weather. You can't control the traffic. . Rather than fixating on the externals -- what you have no control over.... . Learn to control what is in your control. That's all you can do! . Link to listen https://open.spotify.com/episode/633dzFP6P8NM44zInOZ5Rb See more

04.01.2022 Operation "suck less" at kettlebells continues. . The training towards a new goal of mine is in motion and I can tell you this. . It is very humbling.... . I have dabbled in kettlebell training for years. . Now, I am making a concerted effort to master this tool. . This has led to some disheartening feedback, reviewing my form and realising that I have A LOT of work to do. . This is GOOD. . Even though I have been training consistently for 12+ years, I know I can get better and still have a lot to learn. . It's a journey and this next goal of mine will test me in every way possible. . More reps are needed. Lots more! See more

04.01.2022 You don't need as many rest days as you think you do. . Training hard is part of changing your body and building strength. . Yet, when most people get started, they're already talking about rest days.... . Here's the deal. . If you aren't very physically active, resting isn't the answer. . You need to be spending way more time with "work days", not rest days. . That's why you're in this predicament. . You've been resting for far too long! . I'm not saying every training session needs to be balls to the wall, all-out effort -- but you should be doing something. . When you find the right training method, you can do it frequently. . This might mean alternating between hard and easy training days. . One where you push hard and beat your numbers from last week. . Then on the light days, or where your body is struggling, you go for a walk or do some rucking. . It's not as intense but you're still moving. . You do it in a systematic way that pushes you forward towards your goal in some manner. . Training goes in waves. . Some sessions are hard and some should feel comfortable. . That's the key to long-term results and consistency with training. . It also fixes the need to always feel "mo-ti-vated". . Need help getting started? . Send me a private message and I'll guide you down the right path! See more

03.01.2022 How much "COVID weight" have you gained? . alcohol consumption. calorie consumption. social media consumption.... TV and screen consumption. . physical activity. . Well, that only leads to one thing. . WEIGHT GAIN. . Unless you start working in the opposite direction, that weight isn't going anywhere. . That fat has found a new home: Your body. . Want to change how you currently look and feel? . I can help . www.fullasc.com See more

01.01.2022 Sometimes you just have to get on with it. . This picture illustrates what life is. . It's a bitch.... . Or at least, it can feel that way, at times. . What is also important to see is how you can react, or better, respond, to it. . Your life and all that encompasses it will challenge and test you. . It's up to you to deal with what it throws at you. . If you are physically and mentally strong enough, you'll have no issue overcoming what comes your way. . If you're not, you're fucked. . You can either succumb and buckle under the pressure, to essentially, give in and wave the white flag. . This would be represented by a life of comfort, ease and a fair amount of pain. . Eating whatever you want, whenever you want and gaining fat. . Not exercising because it's "too hard" and becoming very unfit. . This leads to weight gain, feeling unhappy in your body and losing the last bit of strength and conditioning you have left. . On the other hand. . You can choose to grit your teeth, strap yourself in and fight back. . Knowing you aren't where you want to be with your body should give you an incentive to change it. . Not bitch out! . When you decide that enough is enough and you want to look and feel better, you are choosing to go down The Path. . The Path will challenge and test you. . And with these challenges come triumphs. . Physical training WILL push you out of your comfort zone. . And this is a good thing. That's what it's designed to do! . This is exactly what you need to put yourself through. . To become the person you know you are capable of. . Anything less than your very best effort will not be enough. . Think about who you are right now, versus who you want to become... . ...and ask yourself. . If I keep doing what I'm doing, will I achieve what I want? . Or will I fall short? See more