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I’ve not been active on the page for a while as there wasn’t a great deal of interaction that’s not a problem I started the page to give myself a kick up the arse to get motivated again and
well it did the trick.
I’m still training and working around the hip that still requires replacing but I’m getting in the gym and doing what I can, so if I can do it so can you. 💪
I’ve given myself a break from my stricter eating regime to get to my target weight, but even after a bit of a blow out(which was fun by the way) I’m still sitting at a 1st 1/4lb weight loss.
Linda says sometimes I need to cut myself a bit of slack and remember that I’m 63 now( make that 63 and a 1/2🤣) and I’ve got nothing to prove to anyone anymore.
I did for many years compete in numerous sports at a high level and basically I have pushed my body physically since I was in my teens, maybe it’s taking it’s toll now but I wouldn’t have changed a minute of it I’ve met some great people along the way and achieved more than I ever thought possible. Lots of people have helped me but I must mention two people who’s help when I was cycling was invaluable, John Leach who coached me and who’s honestly and enthusiasm basically made success inevitable, secondly Ian Kay of Ewood bikes who’s advice, equipment and cycle expertise meant my bike was alway in top notch condition, all I had to do was get on it and ride.
I’ve also spent a good few years passing on my knowledge in the form of gym classes, bootcamps and personal training and I hope I’ve helped and inspired a few people along the way.
I obviously still train but find that the fitness industry has gone backwards and that it is not particularly well regulated with regards to qualifications that then allow trainers to go out and set workouts for people of all differing physical abilities and general health levels. Shall I say that I’m not particularly impressed by the standard of the majority of trainers I encounter. I also feel that they have a real superiority complex and seem to look down on people who are not personal trainers, or super fit, sadly I often feel that I am one of the people they look down on, purely because of my age. Well listen I’ve done it, probably have more qualifications than you will ever have and I also continue to update my knowledge as I avidly research and try new and evolving methods and systems, I’m not asking you to fawn over me but respect where respect is due one day you to will be a lot older than you are now, and probably not even training.
Sorry about the ramblings but this post is something I feel I had to get off my chest and share. I truly hope the few that read this continue to train or merely stay active with walking or other activity, basically enjoy what you do and remember if you’re seeking a bit of advice or motivation I am around, just PM me. Take care and remember, train to enhance not to inhibit.

https://www.victoryperformancept.com/blog/2018/2/18/dont-forget-the-multifidus-part-2-activation?format=amp

The “Little Known” Muscle That May Be The Key To Fixing Your Back Pain….AND What You Can Do To Fix It! If you have back pain😢, there's a good chance you need to work on strengthening your multifidus ! Anatomy The multifidus muscle runs along your entire back (on each side of your spine), from your sacrum to your cervical spine. It originates at the transverse process of the vertebrae and attac

Todays planned session with Dave - After Warm up
1. a. Press ups shoulder width 1x30 ; Upturned Kettlebell 1x15 ; Wide 1x30
b. Swiss Ball Swimmer 3x30
2. a. TRX Single Arm Pull up with rotation 3x12 each side
b. Half Sits 1x30 ; Alt Elbow to Knee 1x15 each side ; V Sits 1x30
3. a. Swiss Ball Dumbbell Flys 3x15
b. TRX Plank 3x45 secs
4. a. Lat Pull Downs 3x15
b. Single Leg Supine Bridge 3x1 min each leg
5. a. Landmine Single Arm Overhead Press 3x15 each side
b. Candle 3x1 min
6. a. Barbell Drag Curls 3x15
b. Landmine Oblique Rotations 3x10 each direction
7. a. Swiss Ball Kettlebell Tricep Press 3x15
b. Side Plank 3x1 min each side
Stretch Out

I’ve been plodding on with my training whilst I’ve not been on the page I have been sort of active in the gym. Unfortunately an old back issue put paid to a couple of day’s training this week, but I did manage a quality Spin Class(yes my own done alone) plus additional Leg work, on Tuesday and today I’ve completed an upper body session including core, with Dave.
After warm up -
1 a. Press-ups Shoulder Width 1x30
Press-ups - Upturned Kettlebell 1x12
Press-ups Wide 1x30
b. Swiss Ball Swimmer 3x30
2. a. Swiss Ball Dumbbell Flys 3x15
b. TRX Plank (Arms in straps) 3x45 secs - Give it’s go?
3. a. TRX Single Arm Pull Up with Rotation 3x12
b. Weighted Swiss Ball Crunch - 3x30
4. a. Two Hand TRX Pull Up 3x15
b. Single Leg Supine Bridge 3x1 min each leg
5. a. Landmine Single Arm Overhead Press( Unilateral Stance) 3x12 each side
b. Dragon Flys (Hips off floor) 3x10
6. a. Barbell Drag Curls 3x15
b. Landmine Oblique Rotations 3x10 each direction
7. Tricep Dips(Body weight) 3x15
Stretch out.

Love this guy. Dr Layne Norton.

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Well the last 2 days have been productive regarding my training a quality hour spin session yesterday followed by a few additional leg exercises.
Today basically upper body including core. Remember folks your core isn’t just your re**us abdominals, don’t forget Transverse Abdominals, Internal and External Obliques, Multifidus, Erector Spinae, Diaphragm, Pelvic Floor. Structure your Core sessions to incorporate exercises that activate all of these muscles.