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The procedure is relatively simple (in regard to training) but I like to add in additional recovery methods to boost the healing power of the system. You can read my blog on recovery methods here.

General Protocol: (it can vary depending on the circumstances)

Amount of total training sessions: Same

Total volume: Decrease by 25% – 4 sets becomes 3 sets

Weight lifted: Decrease by 20% – 100kg becomes 80kg

Reps performed: Decrease by 20% – 10 reps becomes 8 reps

General Rule: Don’t go beyond 4 reps from fatigue – this helps the nervous system

Overall Feeling: At the start of the week it will feel oddly easy and refreshing, at the end of the week you will be CRAVING the intensity of your previous training sessions

If you want to keep it simple – reduce everything by 20-30% and make time for addition recovery methods (basics list below)

Other recovery methods to assist with deloading

Sitting down and waiting for your body to recover is not as effective as adding extra recovery methods into the mix. Your deloading can be enhanced by implementing some proven recovery methods.

A few basics:

Stretch

Foam rolling and self myo-fascia release (SMR)

Massage or sports massage

Cupping or dry needling

Heat / Cold Therapy

Adequate sleep (8 hrs) / stress management

 Here is a guide I wrote on Sleep Hacking: 4 steps to optimise your sleep

How long should I De-load?

This depends on how much recovery you need, how much effort you put into your additional recovery tactics and how fast you naturally recover. Some people will only need 3-4 days and others may need 6-8 days. As a general rule of thumb, you should deload for around 7 days.

Do I need to do standard WHOLE body, 1 week De-load?

Not always, if you are smart about it you can implement the following:

Light recovery sessions – a lighter session (or multiple) to allow for body to recover

Sectional recovery – make training easier in the area of the body which is fatigued

Reactive Deloading – if you are feeling great and recovered earlier than expected, you may want to jump back into training. This can be counter-productive as, after a couple of weeks, signs and symptoms of fatigue may return as you did not recover for long enough

Long recovery periods: Active Rest Phases

Some athletes who train incredibly hard all year may benefit from taking a time period of “active rest” where they may spend 2-4 weeks of light or no training. Most individuals would achieve this with their yearly holidays or time off during Christmas / new years. 

Modifying Nutrition for deload

The difference in changes in energy expenditure during the deload is trivial, however there is one circumstances that may be worth mentioning; If you are in a big calorie deficit (weight loss) you may want to move your calories to maintenance (NOT EXCESS) to aid the recovery.

If your nutrition is inconsistent and below average quality, none of this will matter. Optimal recovery, body composition changes and increases in strength all require you to be eating nourishing foods in the right amounts! If getting your diet together is something you want to work on, check out the pages on personalised nutrition plans. I can calculate your requirements (calories, macros etc) and even calculate your meals (you can choose them) to those requirements.

I’m new to training, do I need to incorporate a deload?

Most new athletes can get away with not de-loading for 3-6 months. Once the ‘signals’ start appearing it may be a good idea to do your first deload and then get back to training for another 4-6 weeks and make an assessment if another is needed.

That my guide to deloading! I hope you have found it useful – comment below if you think i have missed anything and feel free to share it with friends and training buddies!

Stay frosty,

Gym trainers are divided as personal trainers and general trainers.

 At the beginning you’re given a general trainer role and and you are observed for a certain period before you can actually be promoted to the personal trainer level.

General trainers observe and essentially help in the basic training of clients who are novices and don’t have a complete understanding of how a gym setup works and how training should be done. They are required to fill in new members about the equipment’s and basic training methods. General trainer is free of additional cost and is included in your annual membership fee. They earn anywhere between 10–15K rupees depending on previous work ex and other related factors such as certifications etc.

After a trainer is more used to training various types of members and has created a good network of gym members who depend on his/her knowledge they might be promoted to personal trainer status. A personal trainer in Australia is someone who can bring revenue to the management through personal training fees which is charged for individual client attention in all aspects of training. A personal trainer earns a fixed component and depending on his personal training clients have a variable pay option as well through the personal training fees. They earn anywhere between 20–35k. Can even be higher if they are certified from reputed institutions and have major years of experience in dealing with clients. The variable component is largely dependent on these factors.

Get Control Of Your Mind Or Your Mind Will Control You Let me be honest, I struggle with brain fog. It's a lot less than it used to be but I have learn tricks and tactics to help get myself "in the zone" so i can maintain focus and concentration for longer time periods.When I first heard of binaural beats, I thought it was some hippy crystal energy bullshit, but the more reading and experimenting I did, the more I realised there is a practical benefit to using them regularly.

 Introduction - What are Binaural Beats? Binaural beat therapy is

 Get Control Of Your Mind Or Your Mind Will Control You

Let me be honest, I struggle with brain fog. It’s a lot less than it used to be but I have learn tricks and tactics to help get myself “in the zone” so i can maintain focus and concentration for longer time periods.

When I first heard of binaural beats, I thought it was some hippy crystal energy bullshit, but the more reading and experimenting I did, the more I realised there is a practical benefit to using them regularly.

Introduction - What are Binaural Beats?

Binaural beat therapy is an emerging form of sound wave therapy. It makes use of the fact that the right and left ear each receive a slightly different frequency tone, yet the brain perceives these as a single tone.

Why Most People Fail Trying To Get To 7-9% body fat

Many people will be jumping on to this post wanting and expecting a simple fix… a quick solution. The easier way is actually quite simple

The short answer: a calorie deficit, the right foods, and a time period long enough for you to get lean!

All diets work! – Due to calorie restriction

But that is easier said than done

The biggest challenge is finding a dietary system that allows you to control your eating, whether it is 5 meals a day, a ketosis diet, intermittent fasting, or a simple structured eating plan. Most poeple who do the WRONG eating plan, end up falling off and thinking “strict dieting doesn’t work for me”.

Most people don’t learn critical skills for long term dietary success.

Such as:

How to vary your protein sources

How to flavor your meals with delicious guilt-free options

How to handle cheat meals

How to shift away from tracking food and move to intuitive eating

How to regular and control their hunger

How to spend minimal time in the kitchen

How do I create a calorie deficit?

This can be achieved by consuming around 300-500 calories LESS than what you require for maintaince

For Example:

If you consume 2400 calories a day and you have maintained your body weight for the last few months, sitting at 1900-2100 calories will achieve a steady weight loss mainly from body fat.

This will achieve a fat loss of around 0.3 kg – 0.8 kg of fat loss per week (sometimes up to 1kg). If you are losing more than 1 kg per week you are probably losing fat too fast and this can damage our metabolism due to the loss of lean body mass. Some people may require a slower rate of fat loss, especially when they are getting closer to 7-9%

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Comparison Syndrome: The Problems With Personal Development And Trait Neuroticism

The Problem with Personal Development and it’s Links to Trait Neuroticism (TN)

Disclaimer: I am not a psychologist nor do I have an incredibly advanced understanding of neurochemistry. I do however understand a lot of the basic concepts of psychology, motivation and personal development. I have formed my own conclusions that have been incredibly useful for myself, my friends and my clients. I hope you too find these concepts useful, but take them with a grain of salt.

Have you ever experienced a surge of negative emotions but not quite understood where it came from? Have you ever looked at someone who has “everything” and thought to yourself “Ide be so happy if I was them”? You may be experiencing some form of trait neurotism (TN).

How our basic human hard-wiring plays a role in our everyday reality

Humans are neurologically hardwired to be social creatures as we have developed through thousands of years of being tribal animals. Humans, as inherently social creatures, generally try to conform to various ‘norms’ to avoid social ramifications. Consequently, humans assume the ‘traits’ of those around us to better navigate the social landscape. 

“You are the sum of the 5 people you spend the most time around”

Said another way, we are absorbing information from others around us on a subconscious level, ie, body language, facial expressions, acknowledgements, agreement, disagreement etc. We are absorbing this information in order to orientate ourselves in the world. This is how your brain maps out your reality and tries to give you signals to adjust your course of action if need be.

It is all part of our biological programming to orientate ourselves in the world and help the system (the human) survive and replicate. You are hardwired to analyse your behaviour, traits, and actions; helping us avoid bad situations which can reduce your survival and replication and move towards positive situations which may aid and abed our survival and replication. This comes from years of conditioning, from parents, friends, colleagues and yourself. It can also come from seeing others traits, characteristics or actions and then comparing yourself to those traits (also know as comparison syndrome)

But how does this programming work? Why do we experience it? 

It is because we feel these interactions through negative or positive emotions. In psychology this is referred to as the “positive affect system” and “negative affect system”. Vertebrate animals harbour these psychological systems to support their efforts to survive and replicate in a complicated environment. As vertebrate animals ourselves, we too must learn from our mistakes through analysis and observing the mistakes or successful behaviour of others. 

Although humans have access to these two psychological systems, other animals such as dogs are also in-tune with these systems, which allows them to be socially conditioned. Positive and negative rewards are all you need to condition the animal to behave in a suitable manner.

In order to fully understand what trait neuroticism (TN) is, and why all these concepts are important, you need to know how the positive and negative affect system interact with our conscious experience, especially in regard to traits. You also need to understand what I am defining as a trait… so here are some basic definitions:

What Is A Trait?

A trait is a distinguishing quality or characteristic, typically one belonging to a person. You could also refer to these as heireacheys. Anything that can be measured on a scale from 1-10 is in this game, with the masters or leaders being at the top of each trait. Here are some examples: particular skills, appearance, skin, hair, posture, charisma, weight, physique, memory, laziness, work ethic, etc. The list is endless. If you can think of a high level example you can usually think of a low level example and map out the landscape between.

What Is The Positive Affect System?

This is your reward centre in your brain which will make you feel joy, pleasure or satisfaction after you achieve something which you value as a worthy trait or accomplishment.

This is the small spark of joy you feel when you look in the mirror and you are looking good or you have lost weight. Why did you feel great? Because in those situations, you have moved up on your perceived 1-10 scale of that trait spectrum (appearance & physique). Another example is the sense of satisfaction after having an enjoyable social experience or meeting an interesting new person. It is your positive affect system rewarding you.

When people congratulate us or give us attention, we are deeply rewarded. “Good shot”, “well done” and “congratulations on that promotion” are all expressions of social acknowledgment of another’s positive trait or accomplishment. The recipient will soon feel the effects of this social reward from their positive affect system. They have been re-affirmed that they have moved up, or are placing high, on a trait spectrum.

 “Be so great they can’t ignore you” is a classic line from the self-development world, which reminds us that there is a light at the end of the tunnel, all the hard work will eventually get us that sweet reward.

The person who brags or constantly talks about their traits and accomplishments may be addicted to the positive affect system. They may appear self-absorbed to those around them however, they may be unconsciously seeking a small reward from others acknowledging their high trait or accomplishment. They may have the tendency to regularly think or obsess over their high traits, that spark emotion through the positive affect system.

On a subconscious level, when we see people expressing qualities which we deem as a positive trait, we are usually ‘attracted’ to them. Attraction comes in various forms such as eye contact, interest, envy, lust etc. If someone is an outlier in a specific trait such as skill, physical ability, mental ability, natually we watch and we follow. In short, they get our attention. We think “I want to be more like them”. We idolise them and the things they do. We are drawn towards them, thinking that they may facilitate the growth of that trait in ourselves. We do this with our choices in friends, idols, mentors, social contacts and potential mates. We seek others that mirror our traits or that may help us improve our traits.

The qualities we admire in others are usually high-level attributes which we are seeking to reproduce in ourselves. 

You may see someone in the room who has similar traits to you and instantly feel connected to them. I would recommend over the next few days that you try to catch yourself doing this, it can be a very rewarding and consciousness provoking experience.

 What Is The Negative Affect System?

The negative affect system, when directed internally, can end in guilt or shame. We constantly think about our own traits, or the traits of others, and make judgements towards ourselves that can result in harsh critique of our own self-worth.

Some consider social media to be bad for self-esteem and ideas of self-worth. Take Instagram for example, users are bombarded by photo-shopped images of those whose lives seem “perfect” and look in better shape than us. If we scroll through Instagram you are bound to think to yourself:

“They are in perfect shape”;

“I wish I could do that skill”; or

“I would be happy if I was on holiday on a tropical island”; or

“That is a really nice car”.

In ancient times you would have very little exposure to so many amazing individuals. Your tribe would be 50-500 people and many of which would have similar characteristics. Now that the internet exists, you can easily consume a wide range of things to compare yourself to. 

Many people judge others for having lower level attributes than ourselves, especially if we deem that trait to be valuable. We may despise those who lack the qualities we deem as necessary or fundamental. How fast do we make these judgements? Almost instantly! As soon as you look at another human, on some level your brain is analysing their traits and comparing them to yours. 

Why Your Body May Need a Week of Light Training

Feeling tired? Drained? Not getting results from your training?

Are your muscles tight and body feeling heavy?

Are you lacking motivation for your training sessions and finding it hard to complete your workouts?

Are your number’s not improving?

You may need to incorporate a deload so you can come back STRONGER!

What is a De-load?

A deload week is a week of LOWER intensity training to let the body recover and ‘catch up’ with the stressful demands of regular heavy training routines.

Think of it as a “period of reduced training stress which continues until after the dissipation of fatigue symptoms”

Training puts large amounts of STRESS on the body. Our muscles give us the best feedback during a training session so they may be the one thing we concentrate on. We feel a good ‘pump’, burn, stretch or muscular fatigue. We use this to gage our performance during our sessions, however, these tissues are not the only tissues that receives the STRESS of training. Stress is also received by the nervous system, ligaments, tendons, joints, bones etc.

We have a good connection to our muscles and can tell when they are fatigued, tights or sore. However, it is very difficult to assess the current state of your tendons, joints, ligaments and the nervous system. These components may need recovery as well as your muscles. Stress can build up in the body and start displaying ‘signals’ (I list these below).

The purpose of the deload week is to allow the system to play ‘catchups’ and recover to full capacity, then the athlete can come back and perform at 100%.

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Coronavirus is here, and its time to boost your immune system. Here is what you need to know to remain as healthy as possible and reduce your risks

Disclosure

This article does not contain personalised medical advice, rather this post is designed to provide general health related information relating to the immune system and the recent outbreak of the Coronavirus (COVID-19). Please consult a medical doctor or health professional before you begin any exercise, nutrition or supplement program, or if you have questions about your health.

What is the immune system?

Immunity tends to refer to the capacity of the body to ward off infections, and tends to be measured acutely by seeing the count or activity of immune cells that can help ward off sickness. Enhanced immunity results in less sickness.

Why do we need to keep our immune system healthy?

Your immune system is your front line defence against pathogens, viruses and disease. When your body is trying to heal and fight off sickness, your immune system is working on overdrive to send troops to the front line and FIGHT! Some of us are losing this battle, so I wanted to contribute by offering my 2 cents and hopefully you find value from this post.

We are seeing many people dying from coronavirus primarily due to lung related issues. The elderly are more so at risk but this is because they have a weakened immune system. Immune function declines with age which leaves elderly more susceptible to more severe illness and COVID-19.

As we age, the systems our bodies use to fight disease wear down. Not only does the body have a harder time fighting off new infections like COVID-19; it is also more likely to be afflicted by chronic diseases which weaken the immune system.

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3 Steps to changing your perception of pain

During a workout, you reach a point where your body will send you a signal of pain and discomfort. These signals may come in many forms such as muscular soreness, joint soreness, fatigue, lack of breath or a thumping heart rate.

There are many contributing factors to the overall success of a training program however I would like to address the concept of PAIN PERCEPTION and its impact on performance. There is a large gap between the hugely successful results of people who push themselves to their limits and the minimal results of those who choose the easy option.

Pain signals from the body can represent themselves in many forms; however, how we choose to perceive them is somewhat under our control.

Black Pain VS White Pain

Let me try to paint a picture in BLACK and WHITE so to simplify the way people experience pain

Allen Watts, a famous English psychologist from the 1980’s hold strong to the belief that “IF the perception of pain is an experience that is DESTROYING you (in the direction of death), then the experience will be BLACK, or negative” which will leave you in a mindset of retreat or surrender.

This mindset will force you to finish your exercise early. However, will black win? Do you think that the pain you are feeling is causing you negative damage? There can be a point at which pain is experienced which does not have a negative experience, but rather it is experienced as “a time spent going through extraordinary far-out sensations” with a purpose.

The purposeful pain is WHITE pain

WHITE pain is still painful none the less; however, it can be achieved by the realisation that the pain is a productive experience, and is not in the direction of death. It is experienced as a time spent in extraordinary far-out sensations that are out of your comfort zone.

How can I turn the BLACK pain into WHITE pain? – Goals and Belief

There is very little reason to do something that requires a lot of effort if you don’t believe it will get you to your goal. It is important to make sure that you understand the pain will help you achieve a particular result and the method (a type of exercise/program) is appropriate.

Simply follow these 3 steps:

1- Setting a clear goal 2- Making the exercise/routine you do is appropriate to achieving that goal 3- Keeping the goal in mind while experiencing the pain and realizing each moment of this experience brings you closer to your goal

The pain no longer becomes BLACK as something that is causing damage, but rather the pain is bringing you one step closer to achieving the results you want. This will leave you feeling satisfied and also strengthens your willpower.

Nutrition Consultation

The first consultation involves an in-depth run-through of your nutritional intake and how your diet may impact your current health status.

Firstly, we must understand how the systems in our bodies operate. Then we will cover any symptoms relating to your digestive system, nervous system, skin, hormones, cardiovascular health, musculoskeletal system, urinary health etc.

Through implementing proper nutrition, we can not only correct any errors but also optimise these systems and improve our health! You will receive an in-depth, well-explained analysis of your current nutritional health position with necessary changes required.

8 Week Intermittent Fasting Transformation: How I Got Ripped In 8 Weeks

Hey guys!

My name is Simon and I run Found My Physique. I recently completed an 8-week transformation and I’ve been getting a lot of questions about how I did it, I thought I would write this post to explain the process in depth.

I thought I would explain the process. This transformation was not only for me to get back into shape after a big holiday – but also I wanted to regain my confidence and show my clients how fast it can be done.

Thanks to my training buddies for keeping the journey entertaining – Sohrab, Stephen, Benny, Aaren, and Brooke!

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