Leaner Meaner Stronger Longer

1. Daily Max Method. Choose a number between 1-5 and work up to a daily max for that lift. Then perform 3-5 sets at 90% of that lift for the same rep range. If you feel like more punishment do another 3-5 sets at 80% of your daily max. If you're still able to walk and prefer crawling out of the gym do another 3-5 sets at 70% or 1 max effort set. [ 631 more words. ]

http://leanermeanerstrongerlonger.com/2015/11/17/bunch-of-fives-5-ways-to-get-stronger

Bunch of Fives…5 ways to get stronger! 1. Daily Max Method. Choose a number between 1-5 and work up to a daily max for that lift. Then perform 3-5 sets at 90% of that lift for the same rep range. If you feel like more punishment do anot...

In case you missed out on part 1 of this post, previously suggested that over time high intensity exercise can play a role in elevating Cortisol and therefore have an adverse affect on your metabolism in the mid to long term. I understand that i didn't quite detail how that might play a role in brain health so id like to clear that up first before i make some suggestions as to how we can mitigate any potential health issues in the long term. [ 1265 more words. ]

http://leanermeanerstrongerlonger.com/2015/10/27/cortisol-and-crossfit-how-to-protect-your-brain-when-you-train-part-2

Cortisol and CrossFit: How to protect your brain when you train (part 2) In case you missed out on part 1 of this post, previously suggested that over time high intensity exercise can play a role in elevating Cortisol and therefore have an adverse affect on your metabol...

Bunch of Fives: Sleep tips Wanna sleep better? Sleep quality and quantity are the two most important factors to understand when considering how sleep affects your health and wellness. Ideally 7-8 hours of solid, uninterrupte...

Last year i attended a Biosig Level 2 course in London where it was quickly made sure that i came to the realisation that i in fact knew or understood very little about the very complicated biochemistry of the human body. I guess thats the point in attending course to extend your knowledge base in an area of interest enlarging your expertise in that field. [ 1378 more words. ]

http://leanermeanerstrongerlonger.com/2015/09/29/crossfit-and-cortisol-how-to-protect-your-brain-when-you-train-part-1

Crossfit and Cortisol: How to protect your brain when you train (part 1) Last year i attended a Biosig Level 2 course in London where it was quickly made sure that i came to the realisation that i in fact knew or understood very little about the very complicated biochem...

Previously i wrote about individualised vs group programming. I felt this was an appropriate segway into training and what does and doesn't work. We've recently had a slight shift away from traditional CF style constantly varied training at CF965 much to many of the current members distain. However, it has to be said that by following a more periodised and less varied program they have become stronger. [ 701 more words. ]

http://leanermeanerstrongerlonger.com/2015/09/13/boring-sh*t-works

Boring S**t Works! Previously i wrote about individualised vs group programming. I felt this was an appropriate segway into training and what does and doesn't work. We've recently had a slight shift away from traditi...

http://wp.me/p6BWLr-u

Group Programming or Individual Design? The talk of the town in fitness realms these days is often about which is better Group Programming or Individual Design? Personally i believe that both hold an incredibly important place in improvi...

As a PT and CF Coach i go through several pairs of trainers a year. Lucky for me the two locations i work at Crossfit 965 at Sahara and Inspire - Pure Fitness (Al Bidaa) have sponsorship deals with Reebok and Nike so I'm fortunate enough to not have to pay for trainers very often. Add to this the odd generous gift from my beloved clients and i almost have more pairs of shoes than my wife...(gulp)...it goes without saying that i'm struggling as to whether or not this is something to be proud of or not! [ 799 more words. ]

http://leanermeanerstrongerlonger.com/2015/09/03/shoe-review-nano-5-0-vs-nike-metcon-tr/

Shoe Review: Nano 5.0 vs Nike Metcon TR. As a PT and CF Coach i go through several pairs of trainers a year. Lucky for me the two locations i work at Crossfit 965 at Sahara and Inspire - Pure Fitness (Al Bidaa) have sponsorship deals with...

One of my all time favourite quotes....
"If you always do what you've always done, then you'll always get what you've always got"
This quote was used by Anthony Robbins and before him Albert Einstein, Henry Ford, and even Mark Twain. Regardless of the origin, what matters is the point it makes.

Hands down the best sleep aid I've ever used. For an even more effective sleep stack add ZenMag or UberMag.

http://main.poliquinstore.com/supplements/sleep-stress/restorem?___store=usw&acc=d9d4f495e875a2e075a1a4a6e1b9770f

RestoREM RestoREM is composed of dietary supplements that help with balancing neurochemistry and increasing rest and relaxation to improve sleep and sleep quality. Sleep is essential to a balanced metabolism. Sleep helps regulate circadian rhythms

Cortisol Gem #2 - How Cortisol effects Insulin
1. Elevated Cortisol reduces Insulin receptor sensitivity by as much as 20%.
2. Increased Insulin is pro-inflammatory
3. Muscle proteins are converted to glucose and then to fat
4. Chronic changes lead to insulin resistance (an inability to drive sugar into the cells) and ultimately diabetes.

I thought it was time to share some gems from my recent Biosig Level 2 course.....
Ever wondered how long term chronic levels of stress does (i.e.: high Cortisol) effects your brain in the long term...?
1. Seratonin decreases increasing risk of anxiety and / or depression
2. Melatonin decreases inducing poor sleep and increasing food cravings particularly for sugar & salt which can lead to hyperglycaemia.
3. Effects your Insulin control making you Insulin resistant (i.e.: pre-diabetic)
4. Increases belly fat (get in my belly!)
5. Dopamine decreases shrinking your Hypothalamus (ouch) leading to poor memory and lower focus and concentration levels.

The open is coming and registration is now open. Whats your plan of attack in 2014?