Sean Cole Coaching

𝐇𝐞 𝐜𝐚𝐥𝐥𝐞𝐝 𝐦𝐞 𝐚 𝐟𝐚𝐧𝐧𝐲…

All because i'm isolating at home and feeling a bit rough

It's been around 5 days and my body is just starting to get back to normal and fingers crossed, ill be back at work soon.

I've been out of breath going up the stairs

My resting heart rate is around 60 (average is 50-52)

My joints hurt

My head is foggy

I’m a reasonably fit 48 year old and my health is my wealth

I feel sorry for the guys/girls who are not as fit/healthy..

…imagine if their immune system is down, due to excessive alcohol or excessive bad eating?

The feeling and the resulting illness could be a lot worse for the unhealthy.

"𝘛𝘩𝘢𝘯𝘬 𝘨𝘰𝘥 𝘐 𝘩𝘢𝘷𝘦 𝘩𝘢𝘣𝘪𝘵𝘴 𝘪𝘯𝘴𝘵𝘪𝘭𝘭𝘦𝘥 𝘪𝘯 𝘮𝘦 𝘵𝘰 𝘴𝘵𝘢𝘺 𝘧𝘪𝘵, 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘢𝘯𝘥 𝘢𝘣𝘰𝘷𝘦 𝘢𝘭𝘭 𝘴𝘵𝘢𝘺 𝘴𝘢𝘧𝘦 𝘧𝘰𝘳 𝘮𝘺 𝘧𝘢𝘮𝘪𝘭𝘺."

I would love it, if we could all say the same, can you?

Regain your own life back...

Take control and leave the negative Nellie's/atmosphere sponges where they belong...

..behind you.

🔥 Simplicity is key...🔥

I get it, the endorphin rush...

... getting sweaty and feeling like you have done something short term is great, every now and then.

But what does it achieve?

Adherence to training - Probably

Lack of progress - Definitely

Top tip - Training is long term and part of a healthy lifestyle...

..if you're always looking for the short term rush you will always be complaining about your lack of progress.

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥....

There is one thing we are all good at when times are going well and life seems great.

However the hard part seems to come when we are put down or life takes a turn for the worst.

To top it off when we feel bad it seems that everyone else around us is smashing it, we all see what their social media is telling us, don’t we..?

They are in a great relationship, work is amazeballs etc…they are having such an awesome life, that it kinda makes some of us a bit jealous.

You see the thing is, we often love to see people do well and become successful, we also say how lucky they are, without thinking of the BIG journey it took to get them where they are, do we..?

We all seem to see the big picture of them relaxing on the beach chilling with a cocktail, instead of the long HARD video of their life showing how they got there in the first place…

The video that would show the struggle, the pain, the adversity etc… that they had to overcome to make it.

What I am trying to say is that no one who is successful goes through life without being tested.

How many people who lost weight, got strong, made it in business etc… had an easy journey..?

How many times did they slip up, eat crap or get rejected and sink backwards a few steps, just to get up and move forward another ten because of their positive growth mindset..?

Look, the concept of get rich quick schemes in business, drop a dress size sustainably in 2 weeks, magic pills for strength gain… they just don’t exist…

Life is a test and it is up to you whether you pass or fail….

As soon as you start blaming others for your failures, 𝐘𝐎𝐔 𝗪𝐈𝐋𝐋 𝐅𝐀𝐈𝐋.

You have the choice, whether you want to take some responsibility and be positive about the outcome or play the blame game and be negative.

Staying positive is not about being fake and smiling through the hard times or believing that you can do it on your own.

It is about being upbeat and asking for help from those who will bring that positive side to the surface. (Get a coach)

The measure of your success is not determined by how you act when life is great, but how you think and respond to the challenges you will undoubtedly face when life gets a bit hard.

To finish of, here is an awesome quote from ROCKY (Sly Stallone) that encompasses all of the above:

“𝘓𝘦𝘵 𝘮𝘦 𝘵𝘦𝘭𝘭 𝘺𝘰𝘶 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘺𝘰𝘶 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘬𝘯𝘰𝘸. 𝘛𝘩𝘦 𝘸𝘰𝘳𝘭𝘥 𝘢𝘪𝘯’𝘵 𝘢𝘭𝘭 𝘴𝘶𝘯𝘴𝘩𝘪𝘯𝘦 𝘢𝘯𝘥 𝘳𝘢𝘪𝘯𝘣𝘰𝘸𝘴.

𝐃𝐨𝐧'𝐭 𝐝𝐨 𝐭𝐡𝐢𝐬 𝐢𝐧 𝟐𝟎𝟐𝟐

Have you ever noticed the guy/girl that comes to the gym week after week, does the same thing to complete exhaustion, but doesn’t seem to progress, or is it you?

You are around 45-55 years old and want to make 2022 the year that your fat loss and strength goals are smashed.

You head for your first session and look to work as hard as you can for as long as you can.

10 mins pass and you think this is hard, but i must keep going.

You “Am I working hard enough?”

Your heart rate is high, you are sweating like a pig, your coach or your mate says “do more!”

You continue to work for the next 20 mins and then, you're done, exhausted, and beat.

30 minutes in the bag and a big well done for obliterating all those mince pies and quality street.

The next day comes, you can hardly move and think to yourself “no pain, no gain”...

…but you need to rest because the muscle soreness is too much.

This carries on week after week and eventually, you give up… :-(

The reality of training at 45 is not the same as training at 25, you need different things.

Stop thinking about how much you can ruin yourself on each workout…

…and start thinking about your health by staying strong and living long.

𝘛𝘰𝘱 𝘵𝘪𝘱 - 𝘔𝘰𝘷𝘦 𝘸𝘦𝘭𝘭, 𝘮𝘰𝘷𝘦 𝘸𝘪𝘵𝘩 𝘪𝘯𝘵𝘦𝘯𝘵, 𝘮𝘰𝘷𝘦 𝘰𝘧𝘵𝘦𝘯 𝘢𝘯𝘥 𝘵𝘩𝘪𝘴 𝘸𝘪𝘭𝘭 𝘦𝘯𝘴𝘶𝘳𝘦 𝘢 𝘭𝘰𝘯𝘨𝘦𝘳, 𝘩𝘦𝘢𝘭𝘵𝘩𝘪𝘦𝘳 𝘢𝘱𝘱𝘳𝘰𝘢𝘤𝘩 𝘵𝘰 𝟸𝟶𝟸𝟸...

…resulting in Increased strength, increased fat loss, and an overall happier life.

What if getting fitter and losing weight had nothing to do with the GYM..?

Sean “Are you mad, you own a gym!”

Hear me out, a gym helps but it's not the answer for most people.

Just as everyone starts to look around for a way to get fitter, lose weight after Christmas, gyms start advertising..

..including my gym.

So hear me out, when I tell you that the gym isn’t necessarily the answer.

Your week is 168 hours long.

You go to the gym for maybe 3-4 hours of that week

Kinda makes sense when you look at it like that, doesn’t it..?

Take it from me, It’s what happens outside of the gym that matters most

One thing that counts most is NEAT (Non-Exercise-activity-thermogenesis)

“A study by James a Levine (2002) concluded that NEAT could be a critical component in how we maintain our body weight and/or develop obesity or lose weight.”

So I think we can agree that the gym isn't the answer unless it's a training gym.

So what is a training gym and what can a “TRAINING GYM” do for you?

A “TRAINING GYM”is a gym with a structured program, accountability, and direction.

You are never left guessing.

You have a coach for every session.

You have accountability.

Find one of these and you have hit the end of the rainbow when it comes to your goals in 2022.

Yes, I do know a good one ;-)

Simple 5 step process for a better 2022

I will explain every point and why it is important in my stories tomorrow so keep an eye out :-)

Life is such a drag...

Especially if you’re a chimp…

Yep, I’m a chimp (I bet you've never heard anybody admit that they have the brain of a chimp!?)

The thing with chimps (me/you) is they need other chimps to survive/thrive

Chimps groom, they socialise, they just love to be around each other most of the time…

..a bit like us (me)

It definitely works for me and at 48 years young, I consider myself to be fit and healthy, which is all down to my social circles, my family, my gym, my friends, and my mind…

… believe it or not, I also miss the pub, even though I rarely went.

I know what you’re thinking.

You own a gym that's why you always talk about being fit and healthy… BORE OFF!

Not this time, the mind is the key and the body follows

A study by George .C (1998) -The damaging power of uncontrollable stress concluded that a Healthy Mind Leads to a Healthy Body & (Vice versa)

Which is something I have always believed, as it is the motto of the Royal Navy Physical Trainer that I served in for 23.5 years.

So why do I write like this, why do I show you how I feel..?

In all honesty, I sometimes struggle, but in my positive healthy mind, I just know WE will come through this, stronger, and more resilient.

I also hope that I can inspire and motivate all guys north of 35 who would like to work with a coach, who would like to transform their body and mind, to keep going, and to keep that mind healthy.

All I want from you is one promise...

..to promise that you will keep going so we can all meet like chimps to drink beer/gin and learn to live again.

I love routine, it keeps me sane and in shape…
————————————————————
This is kinda true and may resonate with some of you

Have you ever been told the following:

You are too rigid

You plan too much

You need to take a chill pill

You need to relax a little bit

Stop worrying about being late

I get it…. all the time

….and I agree kind of…

..let me explain why I don’t agree all the time…

I am disciplined,

I work hard

I won’t settle for second best

I am striving to be a success

I am never late

I am driven by my love for my family

So then, If you think that this makes me rigid, someone who likes to plan, someone who wants the best for himself and his family, then I am that person.

I could be, ill-disciplined, I could cry every time it doesn’t go the way I didn’t plan, I could just be someone who doesn’t want to succeed.

Not me… I’d rather be the one who is disciplined and has a plan.

I plan my day, I plan my food (to a degree) I plan my life.

I plan to be the best i can be and to make my families life the best It can be,

I plan to stay in shape

What’s wrong with that…?

For me, planning your life and your day is the key to success

Not just in life, but in fat loss and strength gain…

…..top tip….If you don’t plan and have a lack of discipline, then prepare to fail at both

Its easy for you, YOU'RE so motivated!!

Nothing could be further from the truth...

I am disciplined - This does not come easy and takes REPETITIVE work, sometimes boring, but often brings amazing results

Results such as:

I sleep better
I recover easier
I am less stressed

I am consistent - This comes with being an adult and ensuring i get the work done so i can do the stuff i enjoy

Stuff like

Spending time with my family
Having the energy to run after a 2 year old
Run my business

In reality, I'm motivated, because i am disciplined and consistent.

Workout Wednesday

Lactic POWER intervals

Highly fatiguing method to improve top end conditioning.
Work for 30 (-60) secs at 100% intensity

Goal:

Cover as much distance as possible during work (with the correct form!)

Try to cover the same distance for every rep

Active recovery for 1-4 mins during rest
2-5 reps is optimal

Record Max Power/Max Rpm, Avg Power/Avg Rpm, Max Hr, Avg HR

Gauge recovery by timing rest in the first 60 secs of active recovery or when the athlete hits 70% of HR.

Ensure that you are ready to hit the next work period fresh, by having adequate rest