WardActive

Having a good week at the moment, with friends, family and new clients. Includes the Bath half where I raised over £300 for Cancer Research UK, doing personal training with great motivated clients and seeing a new sports therapy client who is suffering from a frozen shoulder. Give me a shout if your familiar with dealing with frozen shoulder please, tell me how you dealt with it. Also more videos being done for my YouTube. This is my last week teaching climbing at Writhlington and moving onto workout classes. The next couple of weeks are going to be a lot of NEW. Bring it on.

Had a good week involving covering for Boxercise, had a easy week for the group and then the second week was a little harder. Had two Sports Massages with two fellow Bath Half runners and we all can't wait for it on Sunday. I need to beat 2hours this year, year 4 and the 2 hour mark needs to be beaten. Yesterday included my first experience of making a fitness video, only a short one; but its a start. I started the year with a main goal for 2013 to do more stuff for WardActive (video, blog, website) it's going well so far, with my website being checked by a professional, new workout classes that I'm instructing in march and me blogging a bit more. I will be more successful throughout the year and will become a well known Personal Coach and Therapist

Good week of work at Writhlington and for WardActive. Monday involved a Sports Massage at 7am, a six hour shift in the gym, took a Boxercise class and then a Taekwondo class after my shift has finished. I think I burnt my weeks calories in one day. Tuesdays are days off, involved cleaning out the car (dumping ground), Personal Training in the evening; as well as the weekly Basketball session. Yesterday involved another sports massage for a fellow Bath Half runner and then to work for a bit of gym work and then climbing coaching. With the tour of the new climbing instructor who will be relieving me of my position of climbing coordinator. I have mixed emotions on leaving climbing, I was a great coach and the kids were brilliant; but I feel that I want to pursue my life as a Personal Trainer. I will also be working on some workout classes, which at the start of the year I said was my main goal for 2013. Also on my mind is 8 days till new car and 105 days till turkey holiday :).

My Dad

Good Sunday everyone, I thought the weather would start a little better than it has but it looks dull. Still, I'm not going to let dull weather get in the way of my fitness. Time to hit the gym and get challenging myself, trying to hit a new PB at the gym. Squats and Deadlifts are on the to do list. Let me know how you are doing through twitter or facebook. Also check my website WardActive.com

Every week you should have a test session, so you can see your improvements. My session is simple; seven compound exercises that work all muscles and get the heart pumping!! Three sets of ten with a minute rest between sets and about three minutes between exercises. Warm up with a round of star jump or skipping and then straight into the mess up session, haha. The exercises consist of DeadLifts, Squats, Incline Bench Press, Pull Ups, Dips, Overhead press and any type of row (seated, bent over). I'm on my second week of doing this test and have seen great improvements; when working out during the other days, make sure you are not overtraining. The other day workouts should consist of individual muscle workouts, to keep the muscles improving through hypertrophy and hyperplasia.

Today started well because it's nice and sunny. Started early this morning for 7am Personal Training session 3/10. Done a great workout including back and shoulders using dumbells, barbell and kettlebells. After every set a rowing challenge of 1000 or 500m, using the Fartlek training system. After his session, I stayed on to do my session with my holiday in mind 63days. Plan for the rest of the day is to clean car, enjoy the sun, football coaching at 3 and another PT at 6pm. When that's done, off to do some bowling in Bristol. Enjoy the sun guys. WardActive

Hey this is Dec, Haven't blogged for a while. Let me bring you up to speed with me. Been working non stop for a while since the start of the year, and it's been a busy year. Working at Writhlington Sports Centre doing a mixture of things such as Gym Instructing, Personal Training, Climbing Instructor and Martial Arts Instructing. I have also made my own company including my Personal Training, Sports Massage and my sports coaching. Hard work and there has been alot of money been put into it, website, cards, equipment. The website is looking good, got info and challenges to keep you active, have a look WardActive.com. Hope to hear from you soon Dec Founder of WardActive WardActive.com

Hello

Hello

Hello

Warm up 5 minutes Upright Bike 5 minutes Fluid ergometer Chest Chest press 8reps of 40kg, 45kg, 50kg BB Bench press 8reps of 40kg, 40kg, 50kg DB Flyes 10reps of 12.5kg, 15kg, 17.5kg DB Bench press 8reps of 25kg, 25kg, 27.5kg Pec Deck 8reps of 30kg, 35kg, 40kg Biceps Bicep curl 8reps of 12.5kg, 15kg, 17.5kg Hammer curl 8reps of 12.5kg, 15kg, 17.5kg Pronated curl 8reps of 12.5kg, 15kg, 17.5kg Alternating bicep curl 2 x 45seconds BB Bicep curl 2 sets of 21's Protein shake Banana Tuna and rice Wardactive.com

Awesome session today at Writhlington Sports Centre Warm Up Barbel Bench Press 2 x 8 Dumbel bench press 2 x 8 Dumbel flys 2 x 8 Press up 2 x failure Shoulder press pyramid 1 x 6, 1 x 10, 1 x 15 Frontal Raise 2 x 8 Lateral Raise 2 x 8 Military Press 2 x 5 front 2 x 5 behind neck Seated Bicep Curl 2 x 15 Concentrated Curl 2 x 15 Bicep Curl 21's Really enjoyed this session, first workout warmed the muscles for the second workout ect. Have taken my 5 scoops of Protein before bed, ready for my recovery for tomorrow Workout of the day has to be those military press, workout the traps as well Dec WardActive

Painful Session Today - Back and Biceps Warm Up - 5 minutes Cycle 5 minutes Ergo Cycle StraightLeg Deadlift 2 x 8 Single Arm Row 4 x 5 Bent over row 2 x 10 Barbell Lat Pull down 2 x 8 Single Arm Lat Pull 2 x 10 Barbell Shrugs 2 x 10 Concentrated Curl 2 x 10 Bicep Curl 2 x 10 Barbell Curl 2 x 10 Cable Bicep Curl 2 x 10 Rope Cable Bicep Curl 2 x 10 I'm offering my sports massage at Writhlington, let me know if your interested.

Good Workout this Morning at Writhlington Sports Centre, done chest, triceps and abs. Barbell bench press 2 x 8 Chest press 2 x 8 Dumbell One arm bench press 2 x 10 Dual Cable Cross 2 x 10 Press Ups 3 x 30seconds Bar Tricep Pushdown 2 x 10 Rope Tricep Pulldown 2 x 10 Barbell Close grip Bench Press 2 x 10 Tricep Dips 3 x 30seconds I will put this on a programme on the website sometime this week. Sports Massage is up and running, contact me for a session. Wouldn't mind some volunteers. Personal Training is set at £27 an hour, pick from doing Weight loss, Weight Gain, Muscle Build, Muscle Tone, Climbing, Running, Sport Specific, Kettle bell Workouts, Boot Camp Workout, Martial Arts or have a combination of Two (within reason). Contact me or book a session on my website Dec WardActive

A set on the 40kg's