The Fitness Worx team have put together our top 10 health tips, that we think you should consider for everyday life.

So I had a little set back over the last few weeks! I was admitted to Warwick hospital after suffering a pretty bad virus! I started of with a sore throat on the Wednesday.. and to be honest, I thought I just had a long long hangover from a pretty hard drinking session on the Saturday before hand!

But this wasn’t the case! A few more days went by, and the swelling I previously had inside my mouth had spread from my chest all the way to my ears! I can only describe my self as an elephant man! No neck just swelling…I can laugh now, but at the time it was some scary stuff… Friday night I ended up checking my self into A&E as the swelling had got so bad I could no longer breath or swallow!

Anyway…

5 days later, a shed load of hospital steroids and antibiotics….IM OUT!

Training obviously took a back seat due to health reasons. So now I am back on it! Finally.

I kicked my training back off with a semi light deadlift session, the plan showed a deload this week so I stuck to that as it fitted quite well. I still do not feel as powerful as I would have liked, but let’s get on with it.
It was good to have some lighter weights and accessory work to focus on, so I could feel the weight again and actually get my muscle firming. I have been laid in bed for the last 2 weeks so my glutes and erectors where about to have a massive shock!

Deadlifts 3 x 3 at 65 % of my 1RM – I went for 182.5, this was based on my 280 earlier this year, it was quite easy, felt strong from the floor, I could have pushed my self a lot further, but it’s de-load and I have also got a long way to go from now on!!!

Deficit deadlifts – This wasn’t actually on the plan but I fancied hitting some more deadlifts after my 3×3 so I did 3 x 6 at 160kg!

Hyper extensions – I watched a few videos from Louis Simmons while I was in hospital last week on how to perform this exercise correctly, I think I nailed it but im still a little unsure! I will have to have a few more goes, but it felt a lot better then when I first tried it out- 3 x 12 reps!

SSB Good Mornings –After all of the above, my erectors where fried to say the least! I was struggling to stand upright let alone perform good mornings!! Anyway I got it done, on the new SSB bar which doesn’t fit in the racks! Bloody STRENGTH SHOP…you have to love them : ) 3 x 8 Reps.

I decided to add in some “pump” work to finish off, so I went back to some old school Bodybuilding movements.

Dumbbell supported row – 3 x 15 reps
Cable pull downs 3 x 15 reps
Seated Bicep curls – 4 x 15 reps
Hammer curls – 3 x 6 reps

So after all this I was absolutely FRIED!! So after some good pre-workout food, and some mighty strong pre workout supplement, I had an awesome session! My light grey ASEM Couture vest was wet through…… anyway….Back at it!

I cannot wait to hit some huge weights and hopefully a huge total: )

Peace!!!

Here is 5 short exercises that you can do, using the TRX straps. Add this short circuit into your next workout. Great for fat loss and strength building.

The benefit of a metcon workout is that, by placing large demands on your body’s energy systems, they burn calories at a high rate. That can often mean altering body composition in a big way. Even after you leave the gym, metcon workouts burn calories through a process called excess post-exercise oxygen consumption or EPOC.

Basically, when you tap your body’s metabolic pathways (not to mention muscles and heart) at a high level, you force the body to do overtime as you recover and get everything back down to baseline. Research suggests that basal metabolic rate (the number of calories you burn before factoring in activity) may stay elevated for 16 to 24 hours following certain high-intensity and circuit workouts.

Fitness Worx run a MET-CON class every Monday (18:45pm) at the Warwick Gym. Come along, get fit and keep burning fat for upto 24hours at the popular MET CON session!

Visit the timetable for further information or email enquiries@fitness-worx.com

FWX Gyms – STRONG IN 8

The purpose of this program is to make you noticeably stronger in 8 weeks, than you are today whilst gaining some muscle along the way.

You will be guided by Matt Gibson { Matt Gibson } as you build up the 3 main lifts (Squat, Bench & deadlift) along with a lot of accessory work.

Start date: 23rd October

To me, fitness and weight training for a lot of YOU can simply start as a craze…. It’s something that the Kardashian family may be doing and on Instagram.  People want to have a shot of them pushing a sled and slamming a rope!!

A lot of trainers HATE this “Phase” but to me it’s absolutely awesome! You have the chance to show a ton of new gym goers how to use an ACTUAL GYM!! Not the treadmill, not the rower and 100% NOT the stair master for your silly side hops!!!

It gives them a chance to learn real technique and real exercises, to create a badass platform to lift from….It teaches you the fundamentals from day one, which allows your lifting and physique to blossom into something pretty crazyyyy.

What I’m trying to say is…if you are scrolling through Instagram and you want to have a shot!! GO DO IT! Find a coach who’s passionate about lifting (and lifts) then go smash the HELL out of it. It’s the most fun you will ever have in a Gym… Promise.

Set new goals, do new things, and not only does it allow you to achieve more in the gym, it also allows you to explore things in your life! It will take you to cool and crazy places….and the best part… you will be fit!

So please…If your going to do anything this week contact a trainer, call a gym and get on with it….Yes, the first session or 2 may be super super scary, but trust me, 2 hours in, you wont know any different!

Join the moment! Pick up the barbell….Drop treadmills : )

Peace,

Jack

This week Jack shows us the correct way to perform a Pendlay Row. This exercise, will increase your back strength and performance.

FWX Therapy is a treatment that has been developed for those involved in physical activity to aid recovery from injury and to prevent injuries from occurring.

Sports Massage treatment will focus on the individuals’ needs. It is important that your muscles are relaxed, full of blood and nutrients. This will then ensure optimal performance in your workouts and also your daily activities.