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Jan, 2015

Gym Hygiene and Me

How many times have you witnessed the disgusting leftovers of “man sweat” imprinted on seats in the weight room, or passed a person in the gym with an odour that would “make paint peel”? If that wasn’t enough! You may have personally fell victim to “splash back” from the nearby cyclist on the recumbent bicycle and thought how bad could all this be for my health? . I would be lieing if I was to say it never happened to me any of the above mentioned situations, or whenever I got the flu it often happened after a gym session. What I would like to bring to your attention in this article, is the identifiable risks in the gym environment, the concerns and preventative steps to keep you healthy all day everyday while on your fitness journey.

Gym awareness ,what is really out there !

As a personal trainer and bodybuilder I can say from personal experience that we less then often consider the hygiene of the bench we sit on, or the medicine ball we hold. I truly believe we are too focussed in the task of the upcoming training session, that we couldn’t be bothered to walk a few feet to begin our clean routine (that is my excuse). Well after I got over the flu for the 3^rd time running in 4 months, it really began to dawn on me the fact that the gym environment can house an incredible diversity of bacteria. So as a little wakeup call you may be interested to know what is really out there in the comforts of the local gym.

KLEBSIELLA

What is it?

As disgusting as it sounds, the bacteria are found in healthy human intestines and stool.

Symptoms

Klebsiella can result in a variety of infections, most commonly urinary tract infections and pneumonia[i]. Septicaemia is another more severe result of this bacteria, though it is all dependent on point of entry (example though the nose pneumonia).

How do you get it?

It is spread through contact. In the gym environment you can guess that, the cardio machines, yoga mats, weights, water fountains, medicine ball , Swiss ball and locker rooms would all be this particular bacteria’s home .

COLI

What is it?

coli, is a common bacterium found in the intestines and stool of animals.

Symptoms

coli infections cause cramps, diarrhoea, vomiting and can lead to pneumonia.

How do you get it?

This bacterium is usually transferred through eating contaminated food[ii], but it is possible to catch it from communal gym surfaces like, handrails cardio machines etc.

STAPHYLOCOCCUS AUREUS

What is it?

Staphylococcus aureus, commonly known as staph, is a bacteria that mostly causes skin infections.

Symptoms

Staph infections are usually mild and include superficial rashes, pimples and/or boils on your skin. Though the bacteria however can spread and can move deeper within the skin , it can become a life-threatening infection such as pneumonia, sepsis or meningitis.

How do you get it?

It’s spread through contact, so it can be picked up through a shared towel or razor, exercise equipment surfaces and grips or skin-to-skin contact.

CANDIDA

What is it?

The most common culprit in fungal infections, this yeast-like fungus can lead to everything from athlete’s foot to ringworm to jock itch in men and yeast infections in women.

Symptoms

Ringworm is usually marked by ring-shaped skin rashes, usually on your toes, sometimes on your palms and between your fingers. Athlete’s foot gives you itchy, cracked, flaking and peeling skin between the toes or side of the foot, while jock itch causes a rash on your groin. If it’s untreated, it can escalate to blisters and severely cracked skin.

How do you get it?

Contact. It loves warm, moist areas, so locker rooms, saunas, swimming pools and showers are the perfect environment to pick up some tasty foot fungus.

STREPTOCOCCAL BACTERIA

What is it?

A type of bacteria that usually causes upper respiratory infections–strep throat. There are in fact many different types of strands of this bacteria

Symptoms

Symptoms can range from mild throat infections to pneumonia. It can also cause skin infections such as impetigo, which causes blisters, and cellulitis, which affects deeper layers of skin.

How do you get it?

This bacteria is very contagious and is spread through person-to-person contact, airborne droplets, and other surfaces. Sweaty exercise equipment, saunas, locker rooms and drinking bottles can harbor strep.

INFLUENZA

What is it?

You probably call it the flu. It’s a virus, which causes a nose, throat and lung infection that makes you feel like crap for a few days.

Symptoms

Fever, body aches, coughing, sneezing, chills, dizziness, flushed face, headache, lack of energy and, sometimes, nausea and vomiting that lasts between four and seven days.

How do you get it?

Through the air, so contained areas like airplanes, movie theaters and gyms are a great place to catch it. Breathe in the droplets from someone’s coughs or sneezes, or get the virus on your hands and touch your mouth, nose, or eyes.

Cases and concerns

The threat of disease-causing bacteria in Australia are shared on a global scale, particularly some of the mentioned bacteria above are witnessing more cases in the wider community. Take Staphylococcus aureus , In 1993, MRSA isolates with unique genetic elements were reported among infected western Australian aborigines who never had contact with the health care system[iii] . E. coli has currently been found in new south wales (Kariong and Mount Penang ) water supply and residents are urged to boil their drinking water and sponge bath their children current numbers of infected are at 5000,[iv] . The Centers for Disease Control and Prevention (CDC) reports that 80% of all infectious diseases are initiated through physical contact with other people or contaminated items (Blanton 2007)[v].

Steps to protect

Take these 12 steps to protect yourself from pathogens in the gym environment :

Regularly wash your training towel and drape over sections of a seat where skin contact can occur.
Use the antibacterial cleaning chemicals available to thoroughly wipe down any piece of equipment before starting.
Wash hands before exiting the change rooms, you can also use anti-bacterial wipes to disinfect hands.
Always shower.
Wear thongs in the shower.
Use appropriate hygiene etiquette with (sneezing and coughing)
Prevent the spread of bacteria or viruses if you are currently undergoing the symptoms.

( its best you avoid the gym , training will only aggravate the symptoms )

Regularly wash training clothing, wear the appropriate clothing. (Socks etc)
If you have open sores, apply bandage and antiseptic. (if bleeding avoid training all together )
Ensure your training partner is aware of hygiene and be aware of any pressing hygiene concerns, because it may impact on you.
Yoga mates should be thoroughly cleaned before use.

In conclusion this article is not intended to scare you, “so there is no need to equip your local gym with a disinfectant sprinkler or even completely avoid it “. I merely wish to address the concerns of hygiene, to help arm you with the necessary knowledge to stay fit and healthy on your fitness path.

Here is a link by webmd on the subject of good hygiene habits at the gym, the article contains some basic principles to germ proof yourself from any foreign viruses or bacteria.

[ii] Vogt RL, Dippold L (2005). “Escherichia coli O157:H7 outbreak associated with consumption of ground beef, June–July 2002″. Public Health Rep 120 (2): 174–8[i] Podschun R, Ullmann U (1998). “Klebsiella spp. as nosocomial pathogens: epidemiology, taxonomy, typing methods, and pathogenicity factors”. Clin Microbiol Rev 11 (4): 589–603. PMC 88898. PMID 9767057.

[iii] Udo EE, Pearman JW,Grubb WB

Genetic analysis of community isolates of methicillin-resistant Staphylococcus aureus in western Australia. J Hosp Infect 1993;25:97-108

[iv] http://www.abc.net.au/news/2012-02-07/e-coli-outbreak-on-nsw-central-coast/3815186

Updated February 07, 2012 09:22:00

[v] Blanton, R. 2007. Health experts warn of bacterial dangers. Danville Register & Bee (July 25).

Jan, 2015

Understanding Time Under Tension

How many times have you seen a peculiar number listed beside a workout (40, 301, 4010), or even had a particular situation with a personal trainer that he or she mentioned (slow down, and accelerate up)?. Well this all comes under the term known as time under tension (TUT) . Whether you are wishing to build lean muscle, strength, power and endurance, it is extremely important to understand the importance of “TUT” so that you may achieve the best results possible for your goal.

I want to first begin with a case study that we as committed gym enthusiasts may report seeing. How many of us have seen the unique individual that graces us with his presence in the gym , he is that well known specimen that huffs and puffs pulling up weight and counting repetitions in succession of lifts . If you could have a resemblance similar to his technique it would most likely look like a (Taser shock victim on Cops) as he hurls up the weight in a barbell bicep curl. For him and many others like him the most overlooked training variable is the process of focusing on time under tension, an often neglected and misunderstood training variable that can create ongoing results. To validate the importance of “TUT” we must clearly establish that it is a form of overload, which is key to the training improvement required for the continued gains in a particular exercise.

My understanding is that repetition and sets should be the guideline for your goals with greater emphasis on time under tension, safety in technique and correct form. There is a multitude of sequencing of time under tension which even with relative strength training should be considered. So I believe this article will help you understand the importance of knowing how Time under tension can help you to gain the goal you want , understand its importance and correctly assess how to use it .

Defining Time under tension

Time under tension is used to determine the duration of time that a muscle should be under stress (tension) with a given load (weight), by incorporating “TUT” you can recruit different muscle fibres which in turn can develop strength, power, speed and hypertrophy. Charles Poliquin makes great reference to the importance of speed of lifting, tempo and the ideal preferred cadence required to develop a particular adaption. As one of the most world renowned strength and condition coaches in the world, Charles Poliquin has helped infuse the idea that time under tension is the fundamental component to any weight training program .

Defining Tempo

Tempo is a sequence of seconds that are allotted to a rep to develop a particular physical quality ( strength, power etc.). The most currently revised Tempo sequence is the 4 digit tempo by Charles Poliquin , thou frequently you may see different combination of the 3 digit tempo in various weight training programs by Russian and European strength and condition coaches . ( The breakdown of the tempo sequence is explained further in the next heading).

As it stands time under tension is broken down into 2 components, one is the overall muscle stimulus requirement for the physical quality to be attained (hypertrophy 20-70 seconds etc ) . Number two is that “TUT” has a independent approach when performing an eccentric, concentric, isometric hold and pause. Which you can then say “time under tension” is sequenced into a tempo, so whenever tempo is addressed we clearly establish a direct relationship to “time under tension “.

How is Tempo read?

If for example you have a tempo cadence of:

Eccentric	Pause	Concentric	pause
4	1	1	0

We will apply this cadence to a barbell bench press.

The first digit is (4) –Eccentric. This is known as the time taken to lower the weight to the chest (negative).
The second digit is (1)- Pause. This is the (isometric) hold at closest distance from the chest to the bar.
The third digit is (1)-Concentric. This is the time taken to push the bar away from the body (positive movement).
The fourth digit is (0) – pause. This is the fullest extension the bar can go.

The total Time under tension for this exercise of 3 sets of 12 reps is .

(4110 x 12= 72 x 3 ) = 216 seconds of tension time ( 3 min 36 seconds)

Placing time under tension into a tempo (cadence) structure for a specific goal

So you have made it to this point and I know you are either an athlete that is” hell bent” on building strength, power or unbelievable aesthetics, otherwise you would have probable scrapped this article by now and missed these critical points. Constructing a tempo is just as hard as dictating the exercises that fit your goals, that’s why I am helping you find the appropriate tempo selection for your desired goals.

For the use of this article I have constructed a sequence of tempos related to different goal aims, I recommend you utilise a variety of speeds though keeping with a rep range and within the required time stimulus.

Below is my basic recommendation for the tempo average for the goal aim. I advise changing the tempo structure every 2 sessions for greater muscular stimulus and adaption

Goal Aim Speed of lift Rest Reps

Hypertrophy Slow to moderate 30-180s 8-12

Recommendation 4 0 1 0

1 for (12 reps)

Recommendation 6 1 1 0

2 for (8reps)
Charles Poliquin establishes that per set you should be within 20-70 seconds of total time under tension per set, this is desirable for bodybuilders. He also recommends changing the rep variables to encourage stimulus of different fibres types.[1]This table incorporates some of the agreeable components required for the goal aim associated with Australian strength and conditioning association.

Goal Aim Speed of lift Rest Reps

Strength moderate 180-300s 1-5

Recommendation 5 0 1 0

1 for (5 reps)

Recommendation 3 0 1 0

2 for (1reps)
Charles Poliquin recommends 1 to 5 RM range which is equivalent to the 85-100% intensity range , in order to develop maximal strength . [2]This table incorporates some of the agreeable components required for the goal aim associated with Australian strength and conditioning association.

Australian strength and conditioning association agrees that the primary energy systems are 10-15 seconds for anaerobic alactic, 40-60 seconds for anaerobic lactic and 1 min and longer for aerobic . So it is critical you don’t stress an energy system that is not required for the sport or position you play .[3]

Goal Aim Speed of lift Rest Reps

Power endurance Explosive 60-120s 10-15

Recommendation 2 0 X 0

1 for (5 reps)

Recommendation 3 1 X 0

2 for (1reps)
(X) Illustrates a explosive effort as fast as possible movement.This table incorporates some of the agreeable components required for the goal aim associated with Australian strength and conditioning association.

(Here is a free attachment of 3 different forms of tempo training you can use )

Insert here: tempo guidance for chest .xlsx

For more information on the history and development on tempo training Charles Poliquin has a great article. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/285/Tempo_Training_Revisited.aspx?lang=EN

Why is tempo more beneficial then repetition based training for developing muscle gain.

I make reference to repetition based training as primarily the one goal that a majority of weight training athletes aim for.

If you put this into perspective, you may have a friend that wishes to join you in say a (leg workout). Your friend may state our aim is to attain a given rep range, and whilst performing you may progressively increase the weights as you perform set after set.

If you have fallen into this trap as “I have” then I would say we have missed out on some of the vital points of information that may have helped structured our programs differently for greater results. By utilising repetitions over tempo we are wasting valuable glycogen firstly by assessing the appropriate load required to achieve that rep for the first few sets .Then even when we have achieved the weight for the desired reps, the total amount of effort exerted to do that exercise would probably be estimated around the figure of 20-40% efficiency in total muscle fibre recruitment given that it was an isolated technique with correct form that was used.

Not to say we won’t get results with repetition based training, but we would attain very minimal results. Often your body would build up to the tolerance of the load and plateau in regards to both strength and muscle gain, unless you are (the genetically gifted monsters out there!)? Thou this article address basically the general class of athletes looking for muscle gains so we need to apply the science of tempo to gain the greatest amount of hypertrophy.

Tempo benefits include:

enhanced metabolic rate
Reduction in injury
Extensive micro tears in a range of different fibres ( Type -2a,2b,Type 1 -slow twitch )
Increased hormone production ( growth hormone)
Greater adaption in different energy systems ( anaerobic lactic ,anaerobic alactic )

These benefits out way the benefits attained through reps only. The best way to test the two theories of training is to perform it to know how physically demanding each one is.

I will get you to perform a Repetition and tempo assessment to feel the demand on the muscle group.

Let’s do this assessment by starting by performing a 10 Repetition maximum and time yourself based on the repetition method, assess the total time under tension which should be around 10-20 seconds.

Now complete the same assessment with a lighter weight at 10 repetition maximum aiming at using a tempo of 4010, then once again time yourself and the time under tension should be around 40-50 seconds .

(Here is a free attachment of 3 different forms of tempo training)

If you could mention the muscular pump, fatigue (lactic) and control, would you consider the tempo method to be more demanding on that muscle then the repetition based method? . This should be evident, I say this because physically speaking your muscle right now should be ready to “peel off and run away “at the sight of the second set.

I believe if we could have met after you performed this assessment, we would be agreement that the physiological demands are much greater through tempo training and If I had to precisely determine why?. This would be the answer , tempo delivers greater muscular stimulus(demand) , energy system adaption , and isolated movements to focus on controlling the desired seconds of tension . Even tho through tempo you may have to lift lighter weights to correctly abide by the set seconds in hypertrophy aims , this does not mean that you will lose general strength but maintain . Thou There are many variations of seconds that can be chosen to build strength and power, so don’t just think of tempo as the only method required specifically to build muscle (I give further reference below in applied tempos for different goal aims).

In conclusion Repetitions are set as guidelines to be incorporated in with tempo, this will re vitalise your program in order for you to overcome the plateaus that hinder continued improvement gains.

Upload Free program here :tempo guidance for chest

Time under tension recent research

Research developing on this topic is minimal but of great importance amongst exercise sports scientist trying to solve the equations for better, faster ,stronger athletes .Unfortunately there is no one ideal tempo construct that fits all athletes but generalised consensus amongst the experts. A recent study assessed 2 variations in tempo 2/0/2 and 2/0/4 and the hormonal effects on (insulin-like growth factor 1) for a 1 RM maximum for males. The conclusive results found that both tempos rendered similar (IGF-1) results, with the exception the greater work load can be carried out on the 2/0/2 . [4]

The Muscular anatomy above is that of a fighter. Fighters will have to develop strength, power and aerobic conditioning, so you can bet tempo provides the adaptive means to reach their aims.

Regardless of what sport or training aim, the essential of time under tension is always included.

As a gym enthusiast to another have a go and try out Tempo.

Here is a link to the poliquin group on the ten things you should know about tempo training

Key summary notes:Time under tension is used to determine the duration of time that a muscle should be under stress (tension) with a given load (weight),Tempo is a sequence of seconds that are allotted to a rep to develop a particular physical quality (strength, power etc.).As it stands time under tension is broken down into 2 components , one is the overall muscle stimulus requirement for the physical quality to be attained (hypertrophy 20-70 seconds etc ) . Number two is that “TUT” has a independent approach when performing an eccentric ,concentric, isometric hold and pause.Whenever tempo is addressed we clearly establish a direct relationship to “time under tension “.

Charles Poliquin establishes that per set you should be within 20-70 seconds of total time under tension per set, this is desirable for bodybuilders. He also recommends changing the rep variables to encourage stimulus of different fibres types.[5]

Australian strength and conditioning association agrees that the primary energy systems are 10-15 seconds for anaerobic alactic, 40-60 seconds for anaerobic lactic and 1 min and longer for aerobic .

Tempo benefits include:

enhanced metabolic rate
Reduction in injury
Extensive micro tears in a range of different fibres ( Type -2a,2b,Type 1 -slow twitch )
Increased hormone production ( growth hormone)
Greater adaption in different energy systems ( anaerobic lactic ,anaerobic alactic

Free download :

free excel download ( 3 variations of tempo training for chest)

Upload here :tempo guidance for chest

Articles to share on this topic ( these articles have not been used in any way to construct this article ) :http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/285/Tempo_Training_Revisited.aspx?lang=EN

[1] The Poliquin Principles . “successful methods for strength and mass development “Published by Dayton Winters Group ,1541 third st, Napa, CA 94559 , 1997 Dayton Winters Group and Charles Poliquin . reference to Chapter 2 “PG 24”

[2] Modern Trends in strength training ,5^th edition , Successful methods for strength and mass development , by Charles Poliquin , 2012 , “chapter 1 , PG19”

[3] Australian strength and conditioning , Level 1 Module 5 Participants Notes

[4] Effects of lifting tempo on one repetition maximum and hormonal responses to a bench press protocol. by Samuel A Headley, Kelley Henry, Bradley C Nindl, Brian A Thompson, William J Kraemer, Margaret T Jones The Journal of Strength & Conditioning Research (2011) Volume: 25, Issue: 2, Pages: 406-413

[5] The Poliquin Principles . “successful methods for strength and mass development “Published by Dayton Winters Group ,1541 third st, Napa, CA 94559 , 1997 Dayton Winters Group and Charles Poliquin . reference to Chapter 2 “PG 24”

Jan, 2015

Preparing to Squat Like a Professional – Part 1

Every fitness enthusiast requires an arsenal of stretches and mobilisation exercises that should be implemented pre exercise, this ultimately help’s to engage in correct technique and prevent over compensation and injury from occurring.

In the series of posts to follow you will discover my key stretches and mobilization exercises, as well as detailed steps of how to and why I have selected them to perfect my personal squat.

Preparing to squat- Part 1

Thoracic mobilization on hard roller

Why this is important to me: Due to my slightly tight thoracic spine from my work environment (observing clients from a standing position looking down and writing into their personal programs). I find that thoracic stretches are of vital importance for my upper torso to both retract my scapulae and engage my core.

How is the exercise or stretch performed?

Position 1: lower thoracic at the base of the S- curve position the foam roller, place chin to chest and hands rested on the back of your head. Begin by stretching the thoracic spines without lifting your chin off your chest, then draw in using your core and flexor chain (flexor chain- muscles from abdominals to neck).
Position 2: At the Mid thoracic spine position the foam roller, place chin to chest and hands rested on the back of your head. Repeat thoracic stretch as per position (1).
Position 3: At the upper thoracic rest your hard roller on the upper Trapezius not the vertebrae of the neck. Repeat stretches as per Position (1)

Position 1

Position 2

Position 3

Recomended action

Perform Position (1-2-3) with 6 slow repetitions. With each repetition focus on drawing in your core when flexing, then exhale (breathe out) when hyper extending the spine to its maximum stretch without allowing the chin to come of the chest.

Here is a detailed you tube clip on thoracic mobilisation.

Jan, 2015

What motivation means to me

Personal Motivators

Psychologist agree there are now 5 fundamental mentions of personality types neuroticism, openness to experience , agreeableness, extraversion and conscientiousness. With these different personality types in mind each one engages with motivation differently depending on the path of life ( work, relationship, family etc) . As a keen observer of human behaviour and emotion I tend to agree that everyone can fall under 3 major motivational categories, the intrinsic motivator, visual motivator and process motivator. I have discovered only 3 thus far! Though in my time in the defence, bodybuilding and personal training I do believe people can also be hybrids of 2 of them. I truly understand the value of acknowledging what motivational type I was, and from that I was able to draw on it during phases in my life that I wished to achieve a set goal.

If you can take a moment just imagine if you could pave a clear path to your goals no matter what and have the hindsight to establish which motivational category you fit, perhaps it is a visual motivator so you surround yourself with positive successful friends for the prospect of energy and flow. This may in tail frequent visits, posted images or you tube viewing. Or maybe you fit the bill for intrinsic motivator, suddenly you begin to spend time soul searching at the edge of a cliff with an amazing view closing your eyes and just thinking of where and what you have to do to get your goal (You challenge every notion of who you are , though know you must be better than you were yesterday). Finally after careful consideration you have come to the point that process motivators is your club, so you go on to write down the plan and deadlines to accomplish every task to get there.

Regardless we are all triggered by motivation in a given way, and in my book the “Overpowering of the negative mind” I delve further into these motivators . Below is a little snippet from my book.

Intrinsic Motivator

Job association

Graphic designer / engineer / priest / teacher / instructor / coach / personal trainer / physio / chiropractor / SES / Artist / architect / photographer / business owner , entrepreneur / Vet

What are your attributes /beliefs and values

Creative , spiritual , religious , family focused, loner, founder of motivation , great team builder, soul searcher.

Pre motivation technique

Intrinsic motivator types do a lot of contemplation, reflection and reason with thought and connected by emotional drive . To identify the motivation they must dig into a deeper meaning bringing together a holistic side that may not always be a reality .

Attitude

They have a Can and will do attitude inspired by a justification, meaning, purpose and symbolism. Often swayed by influence and stubborn by choice.

Motivational strategy

Intrinsic motivators seek a can attitude derived from a sense of purpose and a will to proceed on a set path. They will do what ever it takes to achieve the goal and will endure and thrive throughtout the process learning through success and failure .

They often thrive independently and enjoy there own company and challenge themselves .

Motivational aids that best suits you

This motivator type is centred around the heart and driven by emotional reasoning. Intrinsic motivator types ( human connected ) work with help aids that are mind, body connected and focused around symbolism and meaning involving a emotional backing .

Visual Motivator

Job association

Firefighter /army/navy/airforce/ police / government groups / council groups / team althletes –AFL/NRL/Soccer/Hokey etc/ trades men , builders , carpenters , plumbers , mechanics , boiler makers

What are your attributes /beliefs and values

Follower , team inspired, practical by nature, observer, motivated by others , great team player, adaptable , go geters, competitive .

Pre motivation technique

Visual motivator types are often inspired mainly in groups/teams and partnerships to be with someone or to view someone is a strong motivational driver for this personality type.

Attitude

They have a Do and when attitude inspired by others and through practice and simple instructions gain a clearer understanding . Little technicality and processing they more enjoy to get out on the field then sit on the bench. There is little planning but are fast learners and will often adapt the game plan as they move forward, though can easily be thrown off course, de motivated and distracted .

Motivational strategy

Motivational strategy : Visual motivators Do through observation and often will ask when to perform. Strategys and plans are often handed down and abided by, so guided they can achieve anything .

They often thrive in group environments, like to challenge other people and have a winning attitude .

Motivational aids that best suits you

This motivator type is only engaged when seen (eyes) they require on going support and reassurance, there direction is a guided one with limited independence or innovation. The help guides that work best for this personality type is simple expressive instructions with image display for obvious understanding.

Process Motivator

Job association

Doctor/pilot/ surgeon / military officer and commander / corporate sales, managers/ lawyers / judge / SAS / police rescue / hazmat / explosive expert

What are your attributes /beliefs and values

Perfectionist , calculated , independent, enjoys challengers , disciplined , decision maker , leader, reaseracher . speacialist.

Motivation technique

Process motivator types are inspired by goal sets points , planning and identified risks and rewards. They are the master of the set piece and often are intolerant of failure and are hard on themselves if success is unattained .

Attitude

Related to motivation they have a How and what attitude, inspired through a planning process that is written and re visited on a daily or weekly basis to ensure 100% adherence.

Motivational strategy

Motivational strategy : Process motivators understand How the goal will be achieved and understand clearly what tasks , plans and effort is required to get me there
They often thrive in group and independently but don’t like taking orders and will only contribute through a deeper understanding and analyzing.

Motivational aids that best suits you

This motivator type uses a analytical process I like to understand it as the brain approach, out of the 3 types of motivators this is least emotionaly connected. Only through a reason and action with what steps are taken and an indepth process of analyzing and planning will they commit to a goal . The help guides that work best for this personality type is a descriptive, clear and flow or system like structure, defining a process from point A to B with no drawn pictures.

Taking this all into consideration have you discovered what type of motivator you are ?

Here is a link below to a you tube clip, that you can see these disguised motivator types I have mentioned above.

Nov, 2014

The 5 most valued positive qualities in a person

Positive Quality 1 : Don’t let peoples perception of you, become your reality

For much of my life I have placed great importance in both people’s views and remarks, taking it onboard so heavily that it would change my behavior and emotions. Though when you think a little deeper in regards to why people remark and behave around you in such a way, do you sometimes think there are underlining issues, misconceptions and past experiences that have influenced them to act that way towards you? Well through my interviews I have uncovered a similarity, where I found 2 major categories’ associated with people whose perceptions are of origin that is to help or to harm. Below are the 2 category types –

What I learn’t in 1 hour with Eric Thomas

Wow , what a turn out ! I ‘am sitting here at UNSW round house pavilion , 400 plus crowd around me . I have tingle running up and down my body with so much eagerness to glimpse the man himself , to finally see in person the motivational speaker that has inspired me to challenge myself and move towards my goals. When the lights finally dimmed and the show began it was a “wow ” effect on a whole new level . Eric took motivational speaking to its heights ; he has it all charisma , class and personality with flawless expressions of truth and sincerity in his words.

Nov, 2014

No “bull” bulking workout

I get asked by my clients “I want to bulk up my body over the next 3 months”! My understanding of the term “Bulking” along with my clients is often understood in the gym scene when you see a body that resembles both impressive mass and impressive strength. Bulking programs change the body’s compositions of a bodybuilder in the offseason, to initially allow them to maximize the mass of their body to lift greater weight, up caloric intake and generally be a little more flexible with dieting. An ideal bulking body fat should often not exceed 14% if you are thinking about being a bodybuilder; the 14 % body fat recommendation is based on journal studies of testosterone levels in males.