I'm focusing today's #MondayMotivation on beginners! Beginners often struggle where to start, and then often never start due to being overwhelmed or, try to change too much too soon and then fail and never try again.
I have seen beginners' lives transform from starting these two simple habits! One is activity based and the other is food based.
1 - Step count. If you don't currently move much right now, I want you to invest/or use some form of step tracker. The technology is probably in your phone or use a watch that counts steps. Next, set yourself a goal! You want to be working up to 10,000 steps everyday but to begin with, if you are doing more than yesterday then that's all that matters! Start with 5000 and gradually increase. Walking, jogging, running, anything!
2 - breakfast! It's proven that if people have a healthier breakfast, they make better choices throughout the day. Throw out your cereals and toasts and make a higher protein protein breakfast, such as an egg based breakfast or a smoothie with protein powder in etc.
It's overwhelming, thinking you have to be perfect to get results, but it's not true. Make 2 small changes this week and I guarantee you'll get results!
With so much help available for people already inspired, who's out there inspiring the uninspired? I'm trying ✋️ If you partake in these changes, pls hit me back when the week is over or comment below, I'd love to hear from you.
If you're ready to follow a structured 12 week plan with me then learn more at www.alexcrockford.com
Photo by @cbz.photography #beginners#startnow#inspiretheuninspired#10thousandsteps#fitspiration#fitness#health#howdoigetstarted#healthy#worldwidefitness#justdoit#getstarted#habits#onehabitatatime#uktrainer#onlineplan#fitnessmodel#crockfitcommunity
Back in 2013 I was scared of carbs. I thought if I sniffed some carbs it would make me fat. I remember knowing I had a good body, but also the fact I struggled to ever gain muscle, over training and I took for ever to recover from training sessions.
Through the constant learning process of my own body, and continually learning more about nutrition & the body, I went from my zero carb diet to lots of carbs and I got much better results in everything!
I see so many people start their fitness journey going straight to a very restrictive diet with 'low carb' (and usually therefore low calorie) diets, which inevitably brings them some results in weightloss BUT creates a fear of carbohydrates for years to come, because they have associated this restrictive tactic to positive results.
We NEED carbs in our diet! Don't fall for the no carb diet! Instead, take personal responsibility to read and understand more about carbohydrates (and protein & fats), TYPES of carbs, how to avoid processed sugar and the benefits of carbohydrate timing for better use of glycogen restorable and the insulin spike. Also consider actual energy/calorie balance too... you can have carbs in your diet, and still have a calorie deficit (imperative for weightloss/fat loss). This is not a post to say eat all the carbs (and end up in a calorie surplus) and get all the results, because that won't happen. But to instead learn more about the necessity of carbs.
It's not your fault, the media and the hundred conflicting stories over the past decade is confusing to say the least. Take responsibility, learn with your body and don't stop reading reliable sources. I still don't stop learning!
Oh and for any haters who says my body is the same, then if I have the same body now but eat 100s grams of carbs everyday then I know which one I'd choose haha! thy carbs haha
Get my recipe book and training plans at www.alexcrockford.com (link in bio) #carbs#carbohydrates#progress#results#bodytransformation#gains#bodyresults#sixpack#bodybuilding#physique#throwback#sundayvibes#carbsarelife#weightgain#weightloss#ukfitness#uktrainer#onlineplan#crockfitcommunity
Today's brunch took me to heaven for about 3 and a half minutes.
The classic #CrockFit pancakes!
All of you #CrockFitters on my plans have this recipe in the nutrition section so I hope you're taking advantage of it! However for the rest of you, this is how it's done:
I completely understand that this body is unappealing and undesirable to the majority of you, BUT last year I got myself in the best shape of my life, and to tell you the truth, it felt awesome.
To make 'some' results then you have to make fitness & healthy habits a part of your life. However IF you want the BEST results then you have to shift priorities. For about 8-10 weeks, this photoshoot was my priority over anything else and I remember even taking my tupperwear food to a wedding haha LOL!
But there isn't a right a wrong (if you're doing it the right way that is) it's your journey and it's up to you how much effort and change you make, but understand your results will reflect that too. I'm not saying you could look like a ripped body builder, but a bit of short term commitment might well take you from where you are, to where you want to be!
10 MINUTE HIIT! #HomeFit workout!
Raise your metabolism for the weekend with 4 rounds of this challenging circuit.
Great workout for the intermediate or experienced exerciser! Pretty tough for a beginner so be careful, especially on the back rolls and hand stands.
Remember that fitness is relative! If a workout challenges you then that's all that matters... When I show you 10 minute workouts like this, there really is no excuse!
'If you want to grow, you must learn to let go'
Let me use this opportunity to tell you a little bit more about me and to put this quote into context.
When I left university I went straight into full time personal training and quickly excelled. It wasn't long before fitness modelling became a part of my life and later the birth of my #CrockFit online plans began. Shortly after creating my first gym plan and making it available to buy, I left my personal training job and focused on making my business work and continue expanding. However, when leaving this personal training job I had some security as I was also working with a couple of private clients still.
I have only been doing about 6 hours of pt a week for the past couple of years, however recently I have felt the need to take my next steps. Letting go is one of the the toughest things to do, whether it's emotional or staying in comfort zone or the fear of failing, but the step always makes you grow.
I now don't do any 1-1 personal training which means I am able to focus even more on my expanding reality.
The mission I have is to inspire & motivate millions of people across the world to be fitter, healthier & happier. Between the hours that I wake up to the moment I go to sleep, I work to make this happen. Through supporting people through my #CrockFit plans, my daily social media posts, YouTube content, events and much more.
The crazy thing is, is that I created this life in my mind a couple of years ago... so I'm very grateful that it's now my world! I simply want to make a positive impact on as many people as possible!
Now it's time to expand and grow! Thanks for being a part of my community everyone, it wouldn't be happening without you. Let it go = grow. Apply how you wish.
Lunges! (Or anything single leg actually)
Are you searching around to spot the difference? Haha that's because on this occasion, a small change can make a considerable difference.
When doing any single leg or split leg exercises like lunges, walking lunges & single leg press etc, I see so many people letting their front knee cave inwards. no no no.
Focus on keeping your knee aligned with your foot, heel and hip in a straight line. Just like in yesterday's post talking about initiating the movement, in these types of exercises you need to connect your mind with your glutes to switch on when pushing away from the floor (obviously with the rest of the lower body following too). If the picture on the left is you, then this could actually be due to weak or inactive glutes, but if you keep looking at your knee position and potentially add some glute isolation work too, then it won't be long before you rectify this.
Today's #thursdaythoughts is believing in yourself! Believe you can achieve, and then take the steps to make it happen!
Have the guidance and support you need when you sign up to #CrockFit plans at www.alexcrockford.com (link in profile) #exercises#exerciseideas#exercisecorrection#lunges#gym#legs#workout#gymmotivation#fitness#fitnesstips#fittips#alexcrockford#crockfit#youtuber#fitnessmodel#correctiveexercise#crockfitcommunity
Today's #WorkoutWednesday is all about training your back!
But I wanted to point out 2 important things that most of you aren't doing! Initiating the movement & tempo.
1 - Initiation - Next time you go to the gym, ask yourself when you're lifting, 'what muscles am I using to begin this movement?'. This is crucial for gaining muscle in the right area, functional performance & injury prevention. When it comes to these 'back exercises', initiate the motion with a scapula retraction. Focus on pulling your shoulders back and down before you even bend the elbows!.. 2 - Tempo - This basically means the timing of your rep, broken down into the concentric contraction (pulling in this case), the isometric contraction at the end range (holding without moving), and the eccentric contraction (lowering phase back to beginning). So in these exercises I worked with a 1/1/2 tempo (pull for 1 second, pause and squeeze for 1 second and then lower back for 2 seconds). If you do this for 10-12 reps for 3 sets in each exercise, then you'll feel the burn!
It's all about time under tension (how long your muscles are under tension for), and more time under tension means more gains
Positive vibes only Life is full of ups and downs! The thing about social media is that not many people show their downs. But life is tough and our strength is not how well we do the things we can do, but how well we overcome the things we can't.
And yeh, if you're feeling a bit punched my life right now, then don't forget to fit in your training and healthy eating, it's proven to make you feel better!!! Which is one of the reasons why I am fundraising for @mindcharity because I want more people with mental healthy issues to know this. Please donate money if you can, in the lead up to my @guinnessworldrecords 24 hour burpee world record attempt in July. Go to virgin money giving and search my name. Thank you
#TrainingTipTuesday is back again this week!
I've received this question ALOT! But I don't see it answered very much... here is as much info I could fit into a 1 minute video and only one aspect of how to increase your weights effectively.
Use your current weight until you can do 12-15 reps and then increase the weight and reduce reps back down to 8. Continue this process as you get stronger!
Like I said, compound exercises may rise quicker than isolation exercises.
"For the first time in my life I feel very confident about my own body and that I have acheived what I set out to do, albeit a couple of decades late!
Firstly I cannot thank you enough for all your support and of course your amazing workout courses and secondly I cannot believe the transformation my body has gone thru which I never would have believed at my age! I've had a few people who've met me during these crockfit months who don't believe me when I tell them I am 50. Thankfully my specs hide the bags under my eyes!
When I started my Crockfit journey back in September last year, my goal was to reduce my back fat (the dreaded love handles) and my belly, which wasn't exactly huge but there was always that stubborn bit at the front that just would not shift. Last year I had to buy new shorts and jeans with a 32 inch waist and also took out some 30 inch waisted shorts so they would fit me. The new shorts have yet to be worn as I saved them for this summer and guess what, they are huge on me! And the other ones I took out are also big!! My Homefit journey started on the 5th September 2016. Starting weight was 68.5 kilos and Bodyfat % was 19.2 (according to my scales). After my bout of flu in January this year I set up MyFitnessPal on my phone so I could sort out my diet as that was one of my 2017 goals. My diet also became very regulated and far more balanced than it had ever been.
Yesterday I came in at 62.5 kilos and 14.1% body fat though the % has gone below 14% which goes beyond my goal of hitting 15%. I have come a very long way since those days in 2009 when I was 80 kilos, 36+ waist, 17inch neck and no idea what my bodyfat % was but I know my BMI and cholesterol were way too high." --------------------------------------------------- @lrmd66 has transformed his life and body and I'm so grateful that my #CrockFit plans has been a part of his journey! Luigi, keep going!! And enjoy your trip home to Italy, the get ready for more results Join the #HomeFit plan from anywhere in the world and use your body weight to get fit and lean! Go to www.alexcrockford.com (click link in bio) #bodytransformation#fitness#fatloss#onlineplan#getlean#getfit
#CROCKFIT FITNESS WEEKEND!
So I am officially doing a #CrockFit training weekend in January in the U.K!
I'm just putting a post out to give you a little more information. It will be a small group of you (about 15) coming to train and spend the weekend with me (Friday night - Sunday afternoon). Tickets will be released in a few weeks time, BUT if you're interested then get in touch with myself or @replenishyou (or follow the link in @replenishyou bio to email), so you can be given a 24 hour priority over ticket sales!
These 15 spaces will be picked up quick so show your interest now!
This weekend in January 2018 is going to amazing! Outdoor & indoor group training, personal training with me, incredible fitness food, healthy baking tutorial, beautiful country manor venue, optional spa treatments, and just general fitness fun
One of the main reasons you're not getting what you want is because you don't actually know what you want.
Like, REALLY know what you want. Specifically & precisely know exactly what you want.
You should be able to clearly manifest in your mind exactly what it is that you'd like to achieve.
You might be thinking I'm talking about your body & physique etc, which is ofcourse true, but I am also talking about life!
Something I'm personally focusing on right now is re-aligning what it is that I want. Picture it in your mind as though it was real, set a deadline, and then charge at it like a rocket ship on it's way to Mars. Nothing will stop you.
I'm fired up for this week, not sure if you can tell I hope you are too!
Congrats to the winners of the #CrockFitCompetition who posted their 60 second push-up test! You will all receive a FREE #CrockFit plan!
On Sundays I'll be releasing challenges/competitions/funny stuff and this week is a competition for YOU!
I got 64 push-ups in 60 seconds!
It's your turn! All you need to do is post a picture or a video on Instagram of your 60 second attempt and tag me in with the hashtag #crockfit#crockfitcompetition and I will give the first 10 of you any #CrockFit plan for FREE! You got 7 days... Cmon #CrockFitters get involved too for fun and to get your next plan!
This is such a fun and simple test to see your upper body strength endurance! What you got!? This weekend has been crazy! First @bodypowerexpo and thanks @benmudgefitness for joining me, then @balance_festival today! It's been great seeing lots of you and catching up!
Have a strong start to the week and get your push-ups done
A sedentary life sitting at a desk used to be the 'bad guy', but in recent years, the smart phone has brought us a whole new problem! That thing in your hand right now could be the cause of various postural issues you might be having.
While there isn't much we can do about how we hold and look at a phone, there are some things you can do to help yourself out.
Just be aware of how long each day you're looking down at your phone. Focus on good posture when you're not using your phone (picture 2). Also spend some time on corrective exercises to balance things out (picture 3). This is just one exercise you can do, but there are hundreds you can do to work on extending your upper spine and neck to create the opposite shape.
The smart phone hasn't been around long enough to see what long term negative effects this poor posture actually has on us, so get that spine up nice and tall!!! If you want further research, my good friend @fitwithfrank did a hilarious video on his YouTube channel called 'iNeck' check it out.
Does anyone get sore necks and shoulders? #CrockFit fitness plans at www.alexcrockford.com #ineck#posture#health#spine#spinehealth#phone#moderndayposture#correctiveexercise#foamroller#personaltrainer#fitness#fitnessuk#correctionexercises#physio#onlineplan#crockfitcommunity
This was genuinely one of the best sessions I've had recently! If you haven't tried using kettlebells yet, then you have to they're awesome.
All you need is one kettlebell and FYI I used a 16kg.
Each exercise for 40 seconds with a 20 second rest between each exercise and get 3 rounds done
With #mentalhealthawarenessweek here it's a great opportunity to update you on my #burpeeworldrecord.
I have started fundraising for @mindcharity and would love absolutely any support from you over the course of this challenge. If you can donate then please go to virgin money giving and search for my page - Alex Crockford burpee world record. The original dates for my attempt at 9000 burpees in 24 hours has had to be pushed back due to @guinnessworldrecords taking their time to respond to the application. But I guess it gives me some more training time! So the new dates are looking like mid / late July in central London.
I have always felt massive passion for mental health due to it being around me with my friends and family as I grew up, and still today. Not only this, but my work with #CrockFit and talking to people around the world, I understand mental illness is a massive part of so many people's lives. I have seen the incredibly positive impact that a healthy diet, an active lifestyle, a focus, a goal and so on, has had on so many of these people's lives, and this drives me to use my platform to help raise awareness further for the various benefits of the lifestyle I promote.
Talking about mental health should just be as normal as talking about physical health! "The best way out is always through" (This may not be true for burpees!? ♂️) Thanks so much for reading! Xxx