100 reps of madness!

Earlier this year my good friend Dan and I decided to embark on a 100-repetition challenge. The only catch? Once you pick the bar up, you can’t put it down! I decided I would aim to complete 100 reverse back rack lunges at 100kg and Dan would target 100 back squats at 100kg.  I bet you’re asking why? I ask myself this every week when training for this arduous task!

The answer is simple – there is no point. But it keeps us super motivated and keeps us excited about training and coming into the gym each day. I’ve talked about how important training with friends is and luckily I have Dan to embark on this challenge as well. If I had to go in every week to punish myself under 100kg on my own I would just crumble and flake off this goal.

Every week we get together and hit 100 reps in a multitude of varieties with our aim to see if we can go unbroken by the end of January 2019.  Some examples of our workouts might be completing reps every minute on the minute (EMOM) such as 10 reps for 10mins, another being 15 reps then hold the bar on the back rack for 1min and perform another 15 reps then rest 1min until 100 reps complete. The hardest version to date has to be 21 down to 1 lunges/squats with 21 down to 1 calories on the assault bike (so 21 lunges/squats 21 cals 20 lunges/squats 20 cals… etc). Yuk! When you’re cramping mid set you know your pushing hard.

Would I recommend this challenge to everyone… probably not. However I do recommend setting yourself a challenge even if that challenge seems miles out of reach. If it keeps you on track and gives you a purpose then yes, go for it.

“If you set your goals ridiculously high and it’s a failure, you will fail above everyone else’s success.” –James Cameron

Come end of January we will see how far we have come and if this challenge was achievable or complete lunacy. This will be the perfect opportunity to end some general training and get ready to specialise and focus my training again as this I’ve decided to throw myself into competing again, more on that another time!

For now get out there, set a goal and go pursue it.

Big love!

https://www.instagram.com/ypaterson/

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Training with friends

You good? Good!

We have all been there….rolled over bleary eyed, only half awake, looked at the clock and contemplated going to gym. But that fatal thought creeps into your mind “I’m tired, I’ll go later or maybe tomorrow”. Its summer, the weathers nice, the beer is cold, motivation is low and excuses are plentiful!

A wise man once said “The road to success is paved with good intentions”.

One of the easiest ways to battle this is simple; train with friends. This could be the only motivation you need for you to get up out of bed, put those trainers on and get out the house. Here are my personal top reasons why training with friends or a partner cannot help with motivation but actually be key to developing long term habits, drive your fitness to the next level and help you in reaching all your goals.

1. Accountability

Seems obvious but how easy is it to press the snooze button again or just go home straight after work, I mean you’re tired right? However if your friends/ training partner is going to be there or you agreed to go with them then your also letting them down. It holds you accountable. It would be pretty lame if you cancelled your gym session with your friends because you wanted to go home and sit on the sofa, or because you didn’t feel like it.

Plus we know from research that those who are closest to you and have good exercise habits affect your personal motivation. Be the change you want to see in the world.

2. Motivation!

When you’re close to quitting on the bike or that last sprint, having your friend or other half there might just be the encouragement you need to get it done. When progressively overloading sometimes the weeks before can feel like a monumental effort, however seeing your friends do it might make the task that little less daunting.  Plus even if you can’t train with your friends having a common goal or challenge might help. Who can do 100 burpees in the fastest time? With social media it’s hard to escape it and easy to keep each other accountable. What’s even better is if you didn’t accomplish your goal having friends to pick you back up or simply tap you on the back can simply mean everything and stop you beating yourself up.

3. It is fun (I promise)

It makes training more fun, sometimes with the hectic lifestyle we all lead an hour of training might be the only time you get to see your friends. What an awesome way to get fit and have a laugh? Double Whammy! Plus it could change your workout routine for the better, instead of resting and looking at Instagram your rest could now be your friends working set as soon as their done you’re on, making your session more intense!

4. Fitness brings people together

We all know that after training endorphins get released making us feel pretty amazing. This is enhanced even more when we get to share that feeling surrounded by friends. That experience can help create an even better bond making friendships that bit stronger.

Also around 40% of individuals drop out of fitness shortly after they begin or attend classes on their own. But with a friend, that dropout rate decreases to 6%. You no longer feel alone and form your own group identity.

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5. Train together stay together

Cliché but there is truth to this. Studies show couples who exercise together are happier in their relationship. Working out together strengthens the relationship and enhances sexual attraction. You can’t fight the hormones!

It also means that you both understand the importance and need for a good training and exercise regime and there is no resentment of time spent at the gym. If they need to train you don’t question it because you understand the why, the passion and the commitment that lifestyle dictates.

So grab a friend or even your better half and go get some exercise done with them. If you haven’t got any friends then drop me email, I’ll come and train with you!

Big love,

Yus