#UseYourClaws

4 claws of Wild Training. #UseYourClaws

- Love. Love people. Love caring. Love what you do in every moment of your life. Then you will love your life.  

- Passion. Passion is an unstoppable energy. Find yours, hold on to it, and use it every day. Do that and even when any rational person would give up, you will be able to keep going. 

- Courage. Be fearless. Believe in yourself absolutely. Never stop trying. Never, ever let someone else devalue, or try to take your dream away. Remember that the people that judge you for trying harder than they try, will be forgotten about.  

- Spark. The most important bit. Without spark, without taking initiative, taking something you think about, or something you talk about and making it something you do, nothing happens. Without Spark nothing becomes reality. Being first is the easiest way to win... at anything. Don’t watch other people win, and do things you thought about doing because you lacked spark. 

Attack life with Spark every day and make stuff happen. Use courage and passion to see it through, and always use love to make it great.  

#UseYourClaws

CHALLENGE YOUR BODY AND DEFY YOUR LIMITS WITH OUR CLASSES

Wild Training Classes

I have recently come across some pretty hard-hitting numbers that prove poor fitness practice is becoming the norm – our classes are the answer. Over 60% of gym visitors find sticking with a plan for longer than 3 months challenging, and up to 92% of people fail at their fitness resolutions before the end of the year.

For me, the main reasons why people struggle with committing to their training plans is a combination of boredom, time and lack of understanding. We’ve all been victims of turning up to the gym– albeit with all good intentions, spending 20 minutes deciding what to train, ending up on the treadmill, and after another 10 minutes, losing all motivation and sneaking off out the back door. All you get from this is bad memories and zero willpower.

You can beat that boredom and regain your motivation and willpower with Wild Training’s structured group classes that use your time far more effectively. We run over 15 different classes (some only taking 30 minutes) that are challenging, fun, and cater for everyone, whatever their goals. The classes will deliver results – physically, emotionally and psychologically.

Wild Training split our group exercise classes in to three categories - Strength, Cardio and Movement. What is your goal?

Weight loss - pick two cardio and one strength class per week.

Build muscle – if you want to become stronger, choose three strength classes per week.

Improve your movement - one strength class and two movement classes is the best combination for you

Fancy a mix - go for one of each.

The trick is to focus on one combination for four to eight weeks. After this period, try mixing it up. Give your body enough time on a program to adapt to it, and then tweak it before it gets too easy and you stop getting results.

Have you discovered our app? Download it for free, here to quickly and easily book your classes.

Try Wild Training for one week for only £10. You’ll receive unlimited classes and a Personal Trainer session! Contact us to find out more 01628 529294.

#LiveAWildLife

#LiveAWildLife

#LiveaWildLife is what makes Wild Training different. It's the heart of the brand. 

Its about giving people confidence to try something new. Something they haven't experienced before. Not just our training, but so many fun things from snowboarding to rock climbing, mountain biking in the Alps, surfing, skating. Anything and everything. 

Wild Tip Of The Day #TOTD

Wild Tip Of The Day #TOTD

When it comes to shaping your body leverage based exercise systems are such a powerful tool to build in to your training. When you hold a weight that levers out away from your body it will help you recruit more of the smaller, synergistic muscles that stabilise your movement. These smaller core muscles will also have a massive impact on improving your posture and shape.

Wild Tip Of The Day - #TOTD

If you find it hard to build muscle in your upper body, it might not be your upper body training that is slowing you down.

Working the biggest muscle groups in your body will help to create more muscle and a better hormone profile for building muscle.

If you look at lower body exercises lots of them challenge all the big leg muscles and the big muscles in your back, so training with these exercises will have a bigger impact on your hormone profile than bicep curls for example that only hit a small set of muscles. Build your legs and your back first and then building your arms and shoulders will be a lot easier. 

Try all variations of deadlifts, squats and lunges and try to focus on increasing your total volume lifted.

What that means is if you do one workout for your lower body that consists of 4 sets of deadlifts, 4 sets of back squats and 4 sets of split lunges, all for 10 reps, and you lift 100kg for each rep, then your total volume for that lower body workout would be 12000kg (Reps x Sets x weights). If that number goes up, then your muscles will get bigger. Getting your nutrition right it a big part of that. Take the same approach with your upper body and you will see some great results but remember, build strength and muscle from the ground up. Legs and back. 

www.wildtraining.co.uk

Wild Tip Of The Day #TOTD

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Great quote from an old man met at a wedding:

"In the 1st third of your life you worry lots about what others think of you. In the 2nd third of your life you say 'I don't care what other people think of me'... which is you still thinking about what others think of you. In the last third of your life you realise.... No one was ever thinking about you... They were all too worried about what people were thinking of themselves."

Focus on you for your reasons. Don't get distracted by others. Sharing what you do on social media isn't going to help you as much as getting up and doing more. 

Bruce Lee "Think less..... Do More"

Warm ups and cool downs

  • Warm up
  • Mobility exercises
  • Cool down
  • Static stretches

Warm ups

Warm ups are an important part of your work out. They reduce your risk of injury and will increase your performance massively, this means you can train harder and get better results!

The first part of your warm up should be spent doing just that, warming up, gradually increasing your heart rate and temperature. In a gym this can be done on any cardio vascular machines (treadmill, cross trainer, rower etc.) increasing the intensity gradually. When you’re outside it can be as simple as building a walk into a jog.

This part of your warm up should take at least 5 minutes and upto 10 minutes for more intense workouts. Try and make the warm as specific as possible to your training, so if you’re running in your workout, do a running warm up.

Mobility exercises

So now your warm, heart rates up, feeling ready to go, its worth spending a few minutes mobilising your joints properly. This is where people get a little confused. You’ll see some good people in the gym do their 5-10 minute warm up and then stand still and do a load of static stretches, when they lose all the benefit of doing that great warm up. If you stand still your going to cool down again so static stretches are no good at the start of your training.

Mobility exercises or dynamic stretches will help to reduce your risk of injury by mobilising your joints properly. The synovial fluid that lubricates your joints isn’t great at moving around when your not moving so by mobilising your joints before training this fluid gets into all the different parts of your joints.

A big part of your warm up is to open up your neuro-pathways, your ability to co-ordinate and fire your muscles. Mobility exercises are great for this purpose as well. Pick 3-4 mobility exercises that are as specific as possible to your training and do 10-15 repetitions of each of them.

Cool down

The cool down comes at the end of your workout and is just as important as your warm up. By gently lowering your heart rate and temperature you will increase your recovery, and if you increase your recovery you will get better results!

All the lactic acid, lymph fluid and other waste products you produce through exercise are filtered out of your muscles by your lymphatic circulation. This system doesn’t have a pump like your heart so it relies on movement to help push the fluid around your body.

If you don’t cool down these fluids get flushed out slowly making you feel fatigue and sore for longer than need be. By spending 5 minutes at the end of your training gently moving around, walking, rowing, cycling etc. you will increase your lymphatic circulation getting rid of all these waste products faster.

Static stretches

After your cool down you will feel more relaxed and still be relatively warm so this is the ideal time to work on your flexibility. After training your muscles will be tight and unless you stretch them they will get tighter and tighter. This will cause postural deviations and can eventually lead to debilitating problems.

So you need to design a stretching programme that stretches all the major muscles you use in your training and the muscles you need to develop to improve your posture. When stretching if you hold a stretch for around 15 seconds it is termed a “maintenance stretch”, these will maintain your flexibility by returning the muscle back to its pre exercise length. To increase the length of a muscle and improve your flexibility you need to hold the stretch for at least 30-45 seconds. These stretches are called “developmental stretches”.

There are many specific techniques within stretching to help make stretching more effective such as PIR stretches, RI stretches and other PNF techniques.

PIR stretch – Hold stretch for 15 seconds

Contract the muscle you’re stretching (30% max effort) for 6-8secs

Increase the stretch as you relax the contraction.

Hold for another 15 seconds

Repeat 2-3 times

RI stretch – Hold stretch for 15 seconds

Contract the opposite muscle to the one your stretching for 6-8secs

Increase the stretch as you relax the contraction

Hold for another 15 seconds

Repeat 2-3 times

 

www.wildtraining.co.uk