Andrew Robson Personal Training

Goodbye March 👋

Walks x1000

Gym (and a lot of no gym)

Lots of soft play/parks

Lots of coaching

Clocks forward

Lighter nights

Good food

That's the gloomy months hopefully out of the way...

Bring on the summer! 🙌

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Doesn't help they're an assault on the senses too!

Monday: Soft Play

Tuesday: Soft Play

Wednesday: Soft Play

Thursday: Play Cafe

Friday: Soft Play

Saturday: out for a 'walk' ... then Soft Play later

Sunday: Soft Play

Give me that over unlimited energy in the house though 😅

Thank god for having exercise as an outlet or I would be screwed!

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toddlerplay

February is my least favourite month of the year, but there's always good parts and here are the highlights, which include:

💪 Client PBs

📈 Personal PBs

🥂 Social occasions

🎸 Live music

👶 Quality time with the wee man

🐕 Walks

Let's see why March brings 👀

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I honestly don't know how people can just rock up and throw a tripod up and shoot their workouts from different angles...

Especially in a busy commercial gym!

More power to those who can, I wish I was one of you 🤣

Reasons to record your training:

1️⃣ If it's your livelihood (people need to see proof you walk the walk

2️⃣ To check your form for yourself, or an online coach

3️⃣ So the AI overlords can see you're one of the fittest and will kill you last when the time comes

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Train your weak points and not just what you like training!

Us lads are notorious for not training hamstrings and glutes, or at least to the same intensity as chest and back.

Some of my favourite hamstring exercises:

Nordics
Seated Hamstring Curl
Romanian Deadlift
Hyperextensions

Pick a couple, perform 2-3 sets of 6-12 reps, do this 1-2x per week.

Your knees will thank you, you'll look better, your athletic performance will improve 💪

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Step By Step Guide:

1️⃣ Start with band-assisted pull ups or a simple Lat Pulldown machine, do 3 sets of 6-10 reps and increase difficult each week

2️⃣ Work on your hollow position by incorporating Hollow Holds on the end of your workouts 1-3x per week

3️⃣ Eccentric only reps- jump or climb up, lower slowly (2-5 seconds) and repeat 3-4 sets of 1-6 reps

4️⃣ Start loading a little bit of weight at a time using a dipping belt and keep up the eccentric only reps for a few weeks

5️⃣ Full pull-ups: well done 👑

If you're serious about getting full pull-ups it's not going to happen overnight.

It will take weeks or even months depending on your starting point

But it is very satisfying when you get your first unassisted one.

As a personal trainer It's one of my favourite things to see a client do 🙌

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Fat loss is all about the average

What are you doing on an average week?

Unfortunately, you can have 5 'good' days and 2 'bad' days and it can ruin your fat loss for the week.

Nobody wants to feel like they're trying hard and not getting results...

But this is SO common.

Control your (usually weekends) worst days and the best days will pay dividends.

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How deep should you squat?

Do you even need to squat at all?

Most people cannot get to what most would consider a 'deep' squat without a lot of effort

This could be due to mobility restrictions, leverages, medical problems, or injuries.

You should squat as deep as your mobility allows without aggravating any injuries or giving you any joint pain.

Of course mobility can be improved over time, but for some people it might not!

Not every exercise if for everyone 🤦‍♂️

DM for alternatives if you need a hand 👌
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Cars

Trucks

Fire engines

Police cars

Standing on them and almost setting your neck is also mint.

Oh, and fishing them out from under the sofa..

Unexpected headers with the car being the ball

What is the girl equivalent!?

There's no such thing as an 'optimal' lifestyle

Do the simple things, do them well, and do them often:

Weights/resistance training at least 2x per week

Eat 70%+ minimally processed foods with plenty of protein and vegetables

Go for walks

Drink enough water

Sleep 7-9 hours each night

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