WPU Strength Club: Video Highlights

Bj Cj M Swaby



Ok, so it took me a week, but finally I got it done!  Here are the video highlights from the WPU Strength Club session.

Check it out. Looks like great fun right?






If you want to find out more about the next WPU Strength Club Session in May go to http://wildphysiqueunleashed.eventbrite.com

Yours in strength


Cj

The Real Reason I Train

By Coach Cj Swaby

I made a post on facebook earlier in the week, and was surprised by the passionate response it generated.


Below is the unaltered post from facebook. It seems that we all have our reasons for training. Aside from the obvious, mine are quite specific, can you relate?


"A lot of people meditate by sitting with their legs crossed, spine straight, eyes closed.

Me? I train.

Why? Each time it provides me with the opportunity to overcome aspects of myself that I need to learn and grow from, and reinforce others.  

To master my mind, to master my body and infuse them with my spirit.

Mind
Body
Spirit

In alignment.

Each time I train I learn that little bit more.

I do not train to attain enlightenment. I train to shatter illusions and elevate my consciousness (and its damn fun!)

Why do you train?"

Tim Ferris: The 4 hour Ethos

By Coach Cj Swaby

His best selling book, The 4 Hour Work Week changed the game. It's arrival caught the wave of a jilted generation that was caught up in a collapsing economy, job cuts, downsizing, industries disappearing, worthless education,  while it appeared we worked harder and seemed to get little in return. Least of all self fulfilment and a compelling future.

Tim Ferris gave us life style design for a modern age. He showed how to adapt to our evolving times, and utilise the tools at your disposal so that you can create with certainty, the future you want.  His unique concepts means that it could all be possible on a 4 hour work week.  

So successful with his consistent application, he then went on to  author the 4 Hour Body, applying the same principles to health and fitness. He cut through all the garbage perpetuating the industry, and distilled it to the most effective methods that work. He used his body as the testing ground, and documented it in detail in his book, The 4 hour Body.

On January 14th 2013 Tim Ferris will be delivering his 4 Hour Ethos in London. The event is hosted by  Alternatives.org.uk This will be the only time Tim will be in the UK in 2013 so don't miss this fantastic opportunity. You can find out more and book for this exciting event here.

A Truly Inspiring Story

"Although your journey may be unique to you. Never forget that you may be lighting the path for others  to follow. So remember to shine on (especially when it gets dark)."

                                                                                                                                          - C. Swaby


Its the fact that we are all flawed, and our ability to embrace our imperfections that make us human. There are few people who are willing to put their imperfections on display so that others can grow from their lessons, even if it means exposing a past that could be perceived as ugly.


This week I was humbled and privileged to read about Ed Brown's amazing story.  If you are looking for inspiration look no further. A coach who walks the walk, talks the talk and has a phenomenal story to tell.

Take a few moments to read it. Inspiring stuff.

JU JITSU SAVED MY LIFE - COACH ED BROWN

Exclusive Steve Cotter Workshop Sept 9th

Steve Cotter, Kettlebell Expert

We are proud to announce that our mentor, coach and friend Steve Cotter will be delivering an exclusive  3 hours workshop on Sunday 9th September.

This exclusive workshop will take place in Clapham, South London and spaces are limited.  Steve Cotter is to Kettlebells what Sampras is to tennis, what Jordan is to basketball, or what Usain Bolt is to athletics.

If you want to get stronger, more lean, fitter and become more athletic than most, then you need to train with Steve Cotter. We have been training with Steve since 2004 and we are forever learning, because he is forever evolving as a coach and eager to give you the best quality training and information.

Contact us HERE  now for details and to secure your spot.

REGISTRATION CLOSES FRIDAY 7th SEPTEMBER 2PM

So Ladies, Weight Training Will Make You Manly?

By Coach Cj Swaby


Its  something that I often hear, "If I lift weights, will I get big muscles. I don't want to look like a man."   If its not these exact words, its something not that far off. As if all women had to do was just look at a weight, and the muscles would suddenly pack on. Get over it.

So where am I going with this?   Its not lifting weights, but the training protocol, nutrition and what ever else you put into your body will determine whether  or not you look  like Arnie.  Enter mind &  body transformation expert, good friend and Ms Figure competitor, Karolina Kaczor.

As far from manly as it gets, with a great figure and intelligence to match (and yes, she lifts heavy weights.).

Last week, I went down to support Karolina Kaczor at the UKBFF Kent Classic, where she took first place in the Ms Figure category.  Check out the clip below.



Having won the regional heat, Karolina will now be in the UKBFF British Championships in October. If you are interested in how this outstanding coach can help you transform your own body today, and if you want to follow her journey jump over to her website www.karolinakaczor.co.uk

Wild Physique Unleashed: Brooks Kubik Dino Mind Part 2

By Coach Cj Swaby

Brooks Kubik & Dino Dumbell Training

Less than two weeks to go now. This week, training consisted of deadliest, power cleans, sprints, log lifts, and getting set for some car/ truck harness pulls at the weekend.

 Amongst all this  I managed to digest the second part of the interview with the legend, Brooks Kubik on cultivating Peak Mental State.  Check it out.

BK:.... I was very confidant that I would catch up to them on my second attempt, and that I would win the championship on my third attempt. (That’s the success habit and how it works for you.)

I sat there in-between my attempts, ignoring the others in the warm-up room and concentrating on each of my attempts. I visualized the winning lift over and over.

In the end, it happened just as I visualized it. The guys ahead of me missed their second and third attempts, and I made mine. I ended up winning by a good margin, setting a new National meet record, and hitting a new PR – and it felt light!

That was perhaps the best memory from my lifting days. It was one of those moments when everything clicked for me. My mind and body were in perfect synch.

 Cj: Your landmark book Dinosaur Training, had dedicated chapters to mental performance and cultivating the correct habits for a Dino (and if you haven't read this book and you’re serious about practical, no-BS strength training, you need to). Which other books would you recommend to help enhance peak mental performance for training?

BK:  From other writers, I like Peak Performance by Charles Garfield and Tommy Kono’s books, Weightlifting, Olympic Style and Championship Weightlifting. The latter is particularly good. Tommy Kono is a two-time Olympic gold medal winner and six-time World champion, and he’s written a book that deals with the mental aspects of weightlifting in great detail. How could you not want to read that book?

The Four-Minute Mile by Sir Roger Bannister is another good book about the mental side of sport. 

Really, what you need to do is study the lives of great athletes. You’ll find that the mental side of things is the common thread.

Bradley J. Steiner’s books and articles are great – but they’re hard to come by.

Think and Grow Rich by Napoleon Hill is a must read. So is anything and everything by O.S. Marden. I like one of his old books so much – it’s called An Iron Will, which is a great title – that I recorded it on CD.

Turning to my own books, I’ve covered the mental side of things in Dinosaur Training: Lost Secrets of Strength and Development, and in Strength, Muscle and Power. 

Dinosaur Bodyweight Training has some extremely valuable information about how to develop your powers of concentration and how to fully integrate your mind and your body. The information works for anyone, and for any type of training. It’s not limited to bodyweight training.  

I’ve also branched out and gone beyond the “how to do it” books. In 2011 I wrote and published a huger (almost 500 page) biography of John Davis. John Davis was a poor African-American kid from Brooklyn. Never knew his father. Raised by his mother. Not much hope of ever amounting to anything at all. But he became the youngest World weightlifting champion in lifting history (after only two years of training!) – and went on to win a total of Six World championships and Two Olympic gold medals. He was undefeated in international competition from 1938 through 1953, and in his prime, he was the greatest weightlifter in the entire world.

I wrote a biography about John Davis – telling the story in dramatic narrative form, using a series of flashbacks over the final ten days of the champion’s life – because I wanted to give readers an in-depth perspective on the mind of a champion.

John Davis was so mentally strong that he would lie down on a cot backstage at the World or Olympic championships, and fall asleep. When it was his turn to lift, the coach would wake him up – and he’d stand up, yawn, and then TRANSFORM into an unbeatable lifting machine.

And then he’d go back to sleep until it was time to lift again.

The man was simply amazing – and EVERYONE who lifts weights should know his story. The more you know about the champions, the more likely the odds that you, too, will be a champion one day.

I’ve also written six novels. Five of them are part of a series covering weightlifting and bodybuilding in the United States from the late 1930’s onward. They’re historical novels, meaning that they take real people and real events and work in fictional characters to keep the story going.

I wrote the novels in part because it gives the reader a chance to see how men like John Grimek, Steve Stanko, John Davis, Tony Terlazzo and other old-time champions handled themselves in day to day living. They were all highly successful lifters, of course – but they were also highly successful in other aspects of their lives. They took that success habit I talk about and applied it every minute of the day.

I have the older characters, real and fictional, serve as mentors for the younger guys in the book – which, by the way, is the way it was. And the way it should be. So you see the young guys encountering seemingly insurmountable problems, and the older guys show them how to work through them – and then, later, you see the younger guys smashing through even more difficult obstacles on their own. The novel is the perfect platform to get this across.

I wrotre another novel that deals with mental and physical strength, but not in the setting of the Iron Game. It’s called Horatius, and it tells the story of the Roman warrior who, with two other soldiers, held a narrow bridge across the Tiber River against an army of 100,000 – and saved the city of Rome. It’s a true story, and a great example of the power of the human spirit.

You’ll note that I write about heroes and heroism – about champions and about championship performance. There’s a reason for that. To be the best you can possibly be, you need to flood your mind with positive images and positive thoughts. The right kind of reading is a great way to do that.

CS: Brooks, for you what are the key steps of developing an "Iron Mind"

BK: There are seven.

1. Learn to concentrate.

2. Learn to visualize.

3. Develop the success habit.

4. Cultivate a positive attitude. Be optimistic. Believe in yourself.

5. Study the topic of mind-power.

6. Study the lives of those who have achieved greatness. Look for the common threads. When you find them, apply them to your own life.

7. Finally, never give up. Don’t even think about it.

CS: Is there anything that I've missed out that you would like to say on the mind and body connection?

BK: Those were great questions and we’ve covered a lot of ground. The only thing to add is this – working to develop the mental side of things is the single best thing you can do to become a champion. The single best thing. The most important.

In other words, you need to do it.

CS: Thank you for your time Brooks. It was a pleasure to coach along side you at our London workshop, as you and your book inspired me all those years back to start lifting heavy. Do you have any up coming workshops or courses that people may be interested in?

BK: I don’t have anything scheduled at the moment because I’ve been busy working on a new book. But folks should check the Dinosaur Training Blog at http://www.dinosaurtraining.blogspot.com/ and also go to my website at www.brookskubik.com and sign up for my daily emails. That will give them plenty of regular tips and updates, and let them know about upcoming workshops and seminars. (I’m also on Facebook, and that’s another way to stay up to date.)

But here’s a thought. Last week I did an audio seminar with Carl Lanore of SuperHuman Radio where I covered the mental aspects of strength training in detail for 60 minutes. It turned out to be a terrific program – one of those peak performance things where everything flowed and it all tied together perfectly (which is hard to do in a live program).

The good news is, Carl recorded it – and he’s going to be offering it on CD. So if you missed the live show, you can catch it on CD.

I don’t think Carl has a sales page up yet, but go to www.superhumanradio.com and look for it – or shoot an email to me or to Carl Lanore and ask about the CD for “Dinosaur Mindpower: Seven Keys to Concentration.” 

I also did a four-week audio seminar on Dinosaur training. We were supposed to go for an hour each time, but always ran over, so it ended up being more like seven hours of material. The last session covered the mental side of things in detail. It’s a great resource, and if you missed the live program, you can find it right here:

http://www.entheos.com/academy/courses/Dinosaur-Training

CS: Awesome! Look forward to Coaching alongside with you soon.

BK: Thanks, Cj, and I look forward to it as well. It was great working with you, Mike Mahler and Sabina Skala – and the participants at the seminar were a great group of serious, hard-core coaches, trainers and athletes. It was an honor to be a part of it, and I’m looking forward to more seminars in the Future.

**If you missed part 1 of Wild Physique Unleashed: Dino Mind do check it out. Simply click HERE.***

The Men Who Made Us Fat Forgot Something...

By Coach Cj Swaby

The Men Who Made Us Fat ( a documentary on BBC1) has been an eye opener for many. It serves as a Tour De France of how the United States and the UK have ended up in the state we are in. Obesity and related diseases are at an all time high. Now we are not just talking about  the visually obese, but also what is called "skinny fat". This is where visually thin or "normal" people have organs that are drowning in visceral fat. The question the documentary seeks to answer is, how did this happen? and who is responsible?

The material exposed is not readily available in mainstream society, but for those on the cutting edge, the information has been doing the rounds for numerous years now.  One such front runner is Mike Mahler.  He has aggressively promoted the health benefits of hormone optimisation on a physical, and psychological level for some time now. He knows the dangers of  Frankenstein-foods  wreaking havoc with your hormones and health. Despite what some experts will tell you, the connection has been established.


But there is another aspect  of  hormone optimisation that isn't readily explored. While Mike was over in London earlier in June, we managed to have an in depth conversation about the  potential role of unresolved emotional trauma  swiftly  killing dead any chance we have for optimal health.  Now you can  read below the result of that thought provoking  conversation.

CS: Mike, thanks for joining me. It was great to have you and Brooks Kubik over for Dinosaur Training and Beyond Workshop in London this June. It truly was a Landmark event. There was something that you talked about in your hormone lecture that really got me thinking.

Bruce Liptons book, Biology of Belief was a breakthrough in explaining how our thoughts actually can alter our DNA and genetic expression. In your lecture you touched up the importance of unresolved emotional trauma in hormone optimisation. Can you explain where you were coming from with that?

MM: Thanks a lot CJ and a real pleasure working with you in London. Regarding the unresolved emotional trauma and how it affects hormone optimization it is something I have been thinking about for a long time. 

I was molested when I was five years old repeatedly and at that age you don't have the coping mechanisms to handle such abuse so it is common to suppress the memories to deal with at another time. I suppressed the memories until I was thirty years old and then had total recall. It was quite difficult to deal with and caused a lot of stress in my personal life. 

Just because the memories are suppressed does not mean they're not affecting you. The unconscious mind sends way more message to the conscious mind than the other way around so I think our repressed memories have a similar effect. The worst part is the unresolved emotional trauma is influencing your behavior without you being aware. It is like having a parasite in your mind that is guiding all of your behaviors and you're completely oblivious that it is there. 

Having an optimal hormone environment essentially means you're in a thriving state. This is why people with optimal hormone profiles have high sex drives as the drive to procreate is a sign of health. If you have no sex drive at all, it is a sign that you're unhealthy and will make the gene pool worse by contributing to it. Another common sign of hormone optimization, is zeal for life. Walking up every morning ready to conquer and take charge of your life. I have had mild to moderate depression my entire life and only conquered it fully when I addressed my unresolved emotional trauma and learned how to optimize my hormones. 

There is no way you're going to be in a thriving state with unresolved emotional trauma. When something is unresolved it is stressful. When we know we have a problem and we do something about it, it is empowering. When we have a problem and we fail to take any proactive actions it is stressful. Unresolved emotional trauma is often a problem we're not even aware we have and that is very stressful. When you're under a lot of stress you're pumping out the stress hormones cortisol, adrenaline, and epinephrine constantly and nothing will ruin your overall hormonal profile more than constantly high stress levels. Stress literally kills and has been linked directly to dementia and alzheimer's disease. 

CS: I know that you have personal experience in that domain, does the available research support that as well?

MM: Honestly, I am not sure if there is any research out there that supports my theories on the matter as most of the research I have come across is on how training, sleep, and supplements affect hormone levels. The closest I have seen is in Kelly Lambert's excellent book "lifting depression" in which she talks about the importance of optimizing the ultimate stress management hormone DHEA in order to conquer depression. When DHEA is optimal cortisol is in check and testosterone is protected in men and progesterone in women. Testosterone is the ultimate anti-depressant for men and progesterone is the ultimate anti-depressant for women. When men are under a lot of stress, testosterone plummets and same for women with regards to progesterone. 

I have always had low normal levels of DHEA and I think a lot of that had to do with my unresolved emotional trauma. When i came to terms with it, it felt like a big burden was lifted from my shoulders. My mood is great consistently and I wake up ready to take charge and conquer every morning! There is really no better feeling. I got over the abuse by embracing compassion fully. Not just in regards to helping people but helping animals as well. I found talk therapy to be a waste of time as it was just a process of constantly repeating the trauma and that just puts on in a negative state. Talking about thing is important but eventually it has to lead to proactive actions. Otherwise, you're just spinning your wheels. 

CS:  How can unresolved  emotional trauma manifest itself on a physical level?

MM: Yes unresolved emotional trauma most certainly manifests physical symptoms. GI tract issues such as IBS (irritable bowel syndrome) and Crohn's disease are common with people that have been through unresolved abuse. The GI tract is often referred to as the second brain and for good reason. The neurotransmitter serotonin is in abundance in the GI tract and you need optimal levels of serotonin in the gut for optimal functioning. Optimal serotonin is critical to experience life fully. When your serotonin levels are very low, you feel numb and can't enjoy life. Most of our immune system is in the GI tract as well so people with unhealthy GI tracts will definitely get sick more often. Emotional stress in the brain will always affect the gut so if people with GI tract issues have to resolve trauma issues to get back to being healthy. Supplements such as probiotics, glutamine, digestive enzymes, and betaine HCI all help but do not take the place of underlying issues for the problems in the first place. 

CS: How can someone who has had emotional trauma resolve that on a psychological and physical level?

MM: I think you have to accept what happened to you and as I said previously but not let it define your life. We're far more than the things that happen to us. We can take whatever negative we have been through and find a way to use it to be better people and provoke positive actions. I am not a professional counselor or life coach, but my personal opinion is that the only way is to embrace compassion fully. 

Strive to be someone that makes other people better for just knowing you and being around you. Instead of dwelling on what happened to you and asking why, use it to help improve the lives of others. This can come in many forms but obvious ones are finding high quality charities to donate time and money to. I really like Lifequest transitions which is a fantastic organization that helps soldiers with PTSD and the Nevada SPCA here where I live which is a no kill shelter that helps abandoned animals. In addition to supporting great causes you will meet some fantastic people. Who we are has a lot to do with who we meet in life so make a point of meeting as many great people as possible and strive to be a great person personally. Not someone that is ego dominant and acts for accolades but someone that strives to achieve excellence in actions without worrying about the results. Something my favorite spiritual text "The Bhagavad Gita" emphasizes! 

CS: So I guess once that emotional trauma has been resolved, then that clears a path for hormone optimisation and greater health?

MM: definitely and I can say personally that when you resolve the trauma you will feel like a new person ready to live fully and take charge of everyday. 

CS: Why do you think that unresolved emotional trauma is so under played in current health issues? Is is lack of knowledge, or an inability to come to terms with the reality of the situation?

MM: I think we look for complicated solutions to relatively simple problems and as a result we overlook the obvious. When someone has a poor hormonal profile, especially a young person, the obvious question should be what is the root cause. Often, people just jump on hormone replacement and try to improve numbers on a piece of paper instead of taking the time to explore the main reasons for the cause in the first place such as poor diet, lack of sleep, personal life stress, financial stress, job dissatisfaction, and unresolved emotional trauma. Of all of these factors I think unresolved emotional trauma is the most powerful component as it will affect all the other areas more than the other way around. Meaning, you may have unhealthy eating habits, engage in unhealthy relationships, and other self-destructive behavior from unresolved emotional issues. 

CS:  I know from a personal experience throughout the death of my brother in particular that my health suffered. I lost weight. I was highly stressed, and emotionally erratic.  It wasn't until I got a handle on managing that stress,coming to terms with my brothers death and got back into physical training that my health improved, and my peace of mind returned.

Would you say that tackling emotional trauma is a multi-pronged attack? or is there one specific thing that will make the main difference above all others?

MM: I can't the imagine what you went through when you lost your brother. My brother and I are super tight and I would have a very hard time moving on if I lost him. I do believe tackling emotional trauma requires a multi-pronged approach. It starts with self-inventory and understanding why you do the things you do. How well calibrated are you? Meaning how close is your perception of yourself to reality? All important things to know. Then how much of your time is occupied with positive actions? Working out, healthy eating, time with friends and family, vacations, helping others in needs, and on and one. Occupy yourself with positive activities and avoid being self-absorbed and you will do great. 

CS: Mike, I've been to your lectures and listened to them online. How can people get access to this great information?

MM:Thanks a lot for the support, and your readers are more than welcome to visit my website at www.mikemahler.com. I have tons of free info there and also have a comprehensive hormone lecture that they can download at: http://www.entheos.com/academy/courses/The-Importance-of-Optimizing-Hormones

CS: Thank you for your time Mike.


MM: My pleasure Cj.

You can download The Men Who Made Us Fat at BBC I Player  HERE

If you want a comprehensive overview of hormone optimisation you can check out Mike Malhers website at www.mikemahler.com

Wild Physique Unleashed: Journey Into Strength 2012

By Coach Cj Swaby


So training is now in full swing for my first strongman event at the end of July, Bigger Faster, Stronger.   Its been a huge learning curve for me and I'm enjoying the process.

As you may know I've entered the individual and the team event. It almost came to a grinding halt this week when we were a man down. Matt Whitmore of Fitter London was unable to compete as part of the team.  We had less than 6 weeks, plus we are raising money for the worthwhile charity The African Village School and they were depending on us.

After a brief moment of panic, Bj  of Optimal Life Fitness came up with a sterling suggestion, "Why don't we ask Andy Marshall." Andy "The Goat" Marshall runs Mill Hill Combat Academy.  Andy's response? "Pumped to be on board. You know we have to win this thing, it's first or nothing. "  I smiled. Once again its on.

Bj and I decided to get some technical work in on the Log lift.  In the week we headed out to Reflexions gym. This is as far from a global gym as you can get. Chalk, heavy iron and all the strongman toys you could want. Not a whiff of Zumba or a lycra clad body insight. A breath of fresh air.

 They guys were really friendly and accommodating. They showed us where the kit was and left us to it. If we needed anything they were on hand. We got down to the nuts and bolts of our training.



Now that I am getting a better understanding to how my body responds to this type of training, and becoming more technically proficient,  I am allowing myself to enjoy the training more - even the bits that hurt!


With 5 weeks to go, it looks as if the final  team will be more than ready.



If you want to take part, or just come down and support us, you can find out more about the event, Bigger Faster Stronger by clicking HERE. 

To find out more about  the UK based charity The African Village School and the great work they do in Swaziland, click HERE.

Wild Physique Unleashed: Journey Into Strength 2012

By Coach Cj Swaby


With six weeks out until Bigger, Faster Stronger competition at Grinstead. I had booked in a one to one technical training session with the event organiser, Andy "Iron Mac" McKenzie.

If you do not know who Andy McKenzie is, you really should get to know. He is a renowned Strength and Conditioning Coach who walks the walk and dominated the UK Strength and Power Meet in 2010.

The reason for seeing Andy was pretty simple. If I wanted to put in a good performance at the competition I had to make sure my preparation was on point.

I had never experienced the Log lift and I wanted to get expert coaching to ensure that I was not just effective, but also efficient. Thats where Iron Mac came in.


I took the trip to Grinstead to visit the renowned  Training Lab.  As you pull up to the door of the gym you are greeted with a plaque that pretty much sums up Andy McKenzie's training philosophy. " Setting Standards Not Limits". I smiled, it was like coming home.

I entered the gym as was greeted with a tidy gym, that boasts all the toys and none of the gimmicks of commercial global gyms. Power racks, cages, Olympic platforms, ropes, rowers,  Kettlebells, dumbbells (even circus dumbbells), punch bags and most importantly - chalk. Andy gave me the tour, then we got down to business.

Andy is an outstanding coach. He breaks down the technique so that it is easy to get to grips with the fundamentals, and ensures that you can execute it. He does this with charisma and authority.  I picked his brain on various aspects and benefited greatly from his knowledge. The clip below is a great example.

Having had that session with Andy Mckenzie I am now far more confident in my ability and look forward to putting it to the test at Bigger Faster Stronger on 29th July.





You can find out more about Andy McKenzie at www.ironmacfitness.com

Dinosaur Training And Beyond Workshop: London 2012

Dinosaur Training and Beyond

By Coach Cj Swaby

What can I say?  It was a lot of work and  well worth the effort to pull off one of the most exciting workshops of 2012 to date.  Take four Coaches with a similar training philosophy who utilise different training tools  and methods,  put them in a room with thirty other people for two days and see what happens. Pretty simple concept that had a fantastic outcome.

First I'd like talk about the calibre of the attendees. Now I just don't mean this from a professional stand point. We had well respected  Strength Coaches, Girevoy Sport Athletes, Crossfit Athletes, World Champion Martial artists, and even the odd Architect, and Mens Fitness Editor in attendance. That wasn't the impressive thing about the group. 

For me what made the attendees remarkable was the character of the group. Open minded, willing to learn and still actively contributed, competitive yet grounded. It was a pleasure to watch the group bond over the weekend and bring their A game to the table.

As you probably know I have Coached with Mike Mahler on previous workshops, and as ever his delivery was on point. He teased the group with his new explosive Kettlebell work and bodyweight exercises.  When it came to his lecture on hormone optimisation, Mikes knowledge base is impressive and second to none.  He manages to successfully integrate theory with his own practical application and is living proof that he walks the walk. 

Coach Sabina Skala  artfully dismantled  the Olympic lifts, focusing on the Snatch. She delved into the theory behind the application of the lifts and examined the remedial drills and auxiliary exercises that would successfully improve Olympic lifting. 

Then it was the Dino dude himself, Brooks Kubiks. The man who wrote Dinosaur Training back in 1996.   His  strength and wealth of knowledge is impressive and is second only to his phenomenal ability to recall stats of old time lifters and world champions from the 1920's through the 1950's to present day. Brooks covered his unique take on heavy dumbbell training. For Brooks he treats dumbbells as technical lifts. In careful detail he covered lifts such as the Snatch, Clean, Jerks (Power and Split) and Swings. 

I threw in some Kettlebell Odd Lifts and some vintage Hand to Hand Kettlebell drills, and explored the difference between a Coach and an Instructor and how that impacts clients, athletes and the outcomes that they achieve. 

I learned a huge amount from those in attendance, and even more so from soaking up from being in the presence of Brooks Kubik and Mike Mahler - both are exceptional people.  Once I've collected my thoughts I will write  more about the Dinosaur Training and Beyond Workshop.  Keep an eye open for "Conversations with Mike" and "Conversations with Brooks" coming later this week.

It was a great experience and I met some amazing people. I woke up this morning with a smile on my face and thought, "Its good to be me."

For information on Hormone Optimisation and Aggressive Strength Kettlebell Training go to www.mikemahler.com

For information on Drug Free Strength Training for real results and longevity, for young and older lifters go to www.brookskubik.com

The Dino Dude Is Coming

By Coach Cj Swaby


Its the night before one what could easily be described as the seminar of the year so far in 2012 and its a privilege to be a part of it.  Coach Sabina Skala and myself get to present along side internationally acclaimed (and genuinely nice guy) Mike Mahler, who will be delivering his coveted Hormone Optimisation lecture, plus breaking the mould with some funky new kettlebell exercises for freakish strength.

There is one other person I am particularly excited to Coach along side. Its his first time Coaching in the UK and the first time he is delivering this workshop. Period.  This man is in part responsible for my journey into strength and WPU (Wild Physique Unleashed). He is the author of the best selling Dinosaur Training. The man in question is Brooks Kubik. Drug free practical strength training of a past era is what Brooks Kubik is about.

I eagerly anticipate what tomorrow has in store, as all four  Coaches merge onto the OLF Centre in Hither Green for this two day epic workshop. We'll keep you posted!

Ordinary People. Remarkable Results.



Andy Coley 2010




Andy Coley 2012















By Coach Cj Swaby

There are few people that inspire me. Those who do, you'd probably be surprised who is on my short list. Generally they are not Fitness Guru's, Celebrities, Nobel Peace Prize Winners. They do not interest me. Ordinary people doing extraordinary things. People who have the ability and the character to turn their life around and overcome not only the odds, but more importantly themselves. People who act as a torch to light the path for others to show that it is possible. What you believed could not happen is in fact actually very doable. Andy Coley is one such person. I had the pleasure of meeting him on a course recently. I   was impressed and inspired by his story and his achievement of losing over 6 stone, and cultivating a healthy lifestyle. I hope you will be too.

CJ: So Andy, you've managed to lose a considerable amount of weight recently. What is your story and how did you do it? 

AC: I have been "large" for years and years, mostly due to stress eating and a complete lack of regular exercise.  I had tried various diets from the cabbage diet to slimming world with a mixture of success from 1-3st lost since about the age of 20.  My size was something that bothered me and at the start of 2011 I finally decided that enough was enough and I started going to "bootcamps" run by George "Topsy" Turner of Innovations Fitness based in Portsmouth. 

Topsy is an ex Navy Personal Trainer who I was introduced through a friend. I turned up to my first session at the start of Jan 2011 and paid for a block of 10 sessions at the outset, so I was committed! The first session was a car crash as I'd not eaten or hydrated correctly beforehand and I spent about 25 minutes with stars in my eyes nearly falling over. With some advice on what to eat for the next session I came back and got on much better. 

The classes are great fun and being one of only a couple of blokes in a class of 20 wasn't a bad reason for turning up too! Gradually with Topsy's help plus going to the sessions twice a week, by August I had lost nearly 6st and felt fantastic.  It was also Topsy's stag do then and I wanted to make sure I was fit for that as we went up to Scotland for an active boys weekend away! The Sessions are indoors in the winter and outdoors from Spring to Autumn and are always different each time. 

From September 2011 onwards I started to get out and jog, building up to a 5k Santa fun run which I did in December in a time of 33mins, without walking once. Through 2012 I've been doing 10k races, the first one in Feb and then others in March and May. I did the May one in 58mins which was fantastic as I wanted to finish in under an hour.  I'm now building up for the Great South Run in October which is 10miles which I'm going to run in under 90mins. 

CJ: What was the key turning point for you, when you thought "enough is enough and I have to do something about it?" 

AC: At the end of 2010 I seperated from my wife, we'd been married for 11 years and things had been rocky for a while, various issues peaked and we decided it was best to split whilst we were still able to be friends. I moved out of the house and back in with my parents, that December I saw myself in a picture from Christmas Day (at just over 23st) and realised how large I was and that was the turning point, after all, I now had all this time for me so I took control of myself.

 CJ: Now that you've lost all that weight and created a healthier lifestyle, what has been your biggest challenge to maintain it? 

AC: Now I'm in a much happier place, being very busy on my courses has definitely taken some focus away from the exercise and I've been having to get it back into my schedule. I'm always at bootcamp twice a week though other sessions (like jogging) have been harder to slot in. Maintenance is definitely key to you keeping motivated.  Over the last few months I've put a few kg back on (having gotten down to 17st) so have to get back to cutting out some of the stuff that's crept back in food wise and stop finding the excuses not to loose the next 10kg.  Also weirdly I still see the large "me" in the mirror, perhaps as I see the change so gradually every day, my old clothes and the comments of friends whom I've not seen for months plus the scales makes me know how much I've changed, plus photo comparisons of course!

 CJ: What impact on your life has this change had? 

AC: Amazing impact in my life, I feel so much healthier and fitter now than I've ever been, I'm smaller than I was at the age of 18 (I know as my scout uniform stashed in the cupboard is too large) and that this is part of my life forever, one that contains fitness and exercise. Fortunately I've always been confident although this has made me even more comfortable in my own skin.

 CJ: Have their been any downsides to your transformation? 

AC: Yes, having to spend a fortune on new clothes! (44in waist down to 36in - XXXL clothes down to XL etc), the charity shops have been doing great business from me :o) although it's a downside I'll readily take. 

CJ: How important to you is it to have the right people around you to support your transformation? 

AC: Absolutely a million percent essential, I'd never had come as far without the support, inspiration and motivation from Topsy and with the help of my friends from Innovations Fitness. We help each other during the sessions and outside of the sessions, most of us use the Endomondo application which is great for giving peptalks when people are out running or exercising. 

CJ: Who has been the single biggest inspiration to you along your journey? 

AC: Topsy for sure! 

CJ: For someone who is in a similar space to where you were all those months ago, What would Andy's Top 7 Weight Transformation Tips be? 

AC: Here are my Top Tips 

1) You can do it, really believe it, set a positive goal and make it in gradual and sustainable stages. I simply lost 1-2lb a week to loose 6st (I find that visualising 32 bags of sugar and wondering how I was even able to move whilst carrying them each minute of each hour of each day for years as a pretty good motivator to keep going)

2) Get a personal trainer or join a socialable circuit class which motivates you, I've joined so many gyms and find them lonely and boring.

3) Work out and communicate with people outside of the classes, make the experience of loosing weight fun! 

4) Check out potential class websites and on facebook and you'll see how good the interaction is between people that go.

5) Use a phone application like Endomondo which enables you to track your workout/progress. This also gives you motivation from friends and family along the way.

6) Stay fit, healthy and above all positive 

7) If your legs hurt see a physio or get a sports massage and check your trainers are right, it makes a massive difference having the correct kit. 

CJ: Andy, I understand you have some pretty interesting plans for the future around weight loss and health, what are they? 

AC: Yes as well as than continuing my own journey with fitness and improving myself further with longer runs (half marathon next year for sure) I have been learning NLP and Hynotherapy and I am going to use these new skills to motivate and help others who want to the same changes. I plan to run seminars, bringing together trainers, nutritionists and motivational speakers so that people have the help and support I've had in an accesible way. 

Any of us can loose weight - we all know that, dont we? We just need to indentify what it is that is really holding us back from making the change, I've seen so many wonderful people make dramatic and positive changes that have made the difference and I know we can all do it. Whatever your reason is for exercising from loosing weight to fitness to running a marathon, set your goals and Believe, Commit, Succeed (to use the tagline from Innovations Fitness)! 

CJ: Andy, its been a pleasure and thank you for your time. 

AC: Many thanks Cj and I know that you are an inspirational trainer yourself, everyone you work with is better for the experience :)

Andy Coley is the Director of Website Design & Marketing company Sussex Net

Topsy is the Director of  the successful Health & Fitness Company Innovations Fitness and is based in Portsmouth.