Another Year Older

old cat

As I turn another year older, I reflect on what I have achieved and the changes in my life this past year. Thirty-four was a year when I moved into my own flat and got promoted, which led me to move to a different centre with in GLL. Thirty-four was also a year where I learnt how to perform the Olympic lifts correctly and made some important decisions on how I want my life to be. Now I am Thirty-five it is time to put those decisions into action. I have noticed that there are lots of people who complain about how bad their life is yet do nothing to make their lives better. Lots of people seem to have big plans for what they want to do with their lives yet fail to take any of the required steps to turn their plans into reality. It is understandable that people are scared to take the first steps required to turn their plans into reality. The grander the plan the greater the risk of failure. It is easier to worry about everything that could go wrong instead of focussing on what could work out. I am guilty of this. Some of the biggest changes I have made in my life have failed to turn out how I had hoped. Since turning twenty-one I have moved relocated four times in order to build a better life for myself. My last relocation brought me back to Swindon on one week’s notice. 2017 was a rough year however 2018 and 2019 have been much better. There are still some areas of my life where I spend more time worrying about what could go wrong, instead of focussing on how good it will be if things work out the way I hope they will. This is something I know I need to work on. Breaking a habit takes time, however I will give myself till the end of 2019 to break this one.

 

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“The Shadow” Dorian Yates

Dorian Yates

In terms of bodybuilding and strength training my biggest influence was Dorian Yates. Dorian Yates is England’s most successful bodybuilder with six straight Mr Olympia victories between 1992 and 1997. In total Dorian Yates competed in seven Mr Olympia competitions and never placed lower than second. His only second place finish was in his first Mr Olympia competition. That was in 1991 when he placed second the legendary Lee Haney. In that show Lee Haney won his eighth and last Mr Olympia title before announcing his retirement from bodybuilding competition at the age of 31. The only other bodybuilder to win eight Mr Olympia competitions is Ronnie Coleman. Following his eighth win Lee Haney retired from bodybuilding competition.

Dorian Yates lived and trained in Birmingham. He was the owner of the gym that he trained in. That was the legendary Temple Gym, which he was able to get backing for after winning the British championships in 1986. To this day Dorian Yates is the only man to win the Mr Olympia competition without living in the United States of America. Below you will find Dorian Yates’ competition history:

Year Contest Placing
1984 Mr Birmingham 1st, Novice Class
1985 Novice West Coast 1st
1985 World Games 7th
1986 EFBB British Heavy Weight 1st
1988 British Championships 1st
1990 IFBB Night of Champions 2nd, 1st Pro Show
1991 IFBB Night of Champions 1st
1991 IFBB Mr Olympia 2nd
1991 IFBB English Grand Prix 1st
1992 IFBB Mr Olympia 1st
1993 IFBB Mr Olympia 1st
1994 IFBB Mr Olympia 1st
1994 IFBB German Grand Prix 1st
1994 IFBB Spanish Grand Prix 1st
1994 IFBB English Grand Prix 1st
1995 IFBB Mr Olympia 1st
1996 IFBB Mr Olympia 1st
1997 IFBB Mr Olympia 1st

 

During his Mr Olympia reign Dorian Yates was virtually untouchable. In 1994 he tore his bicep and in 1997 he tore his triceps. Both injuries occurred on the same arm as he was preparing for the Mr Olympia competition. In 1994 the injury was six weeks out, in 1997 the injury was three weeks out from the competition, which limited his ability to train. Despite these injuries he was still able to win. For some people Dorians 1997 win was questionable. The man who placed second that year, Nasser El-Sonbaty was in his best shape ever and Dorian was not in his best condition. Dorian’s condition was good enough for the win though. Although Nasser had better abdominal conditioning, he lacked the thick, grainy, granite like physique that Dorian Yates was still able to bring, and Dorian was able to hide the fact he was injured by the way he presented himself.

In the bodybuilding world Dorian Yates is known as the Shadow. This is because when he was competing, he tended to keep to himself. He lived and trained in England throughout his career. He was never tempted to move to California and train in Golds Gym. He was selective with the fitness expo’s that he went to. He would simply train in Birmingham, turn up to the competition, win it then go back to Birmingham for another year and train for the next competition. Dorian didn’t socialise much with other bodybuilders. On Joe Rogans podcast Dorian Yates said that the whole twelve years that he competed he lived like a monk. Everything he did had to fit around his training. He wouldn’t go out to the cinema if it was on a training day or the next day was a training day. He wouldn’t book a last-minute holiday because it would interfere with his training. Essentially if something didn’t benefit his bodybuilding career then Dorian Yates didn’t want to know about it.

After reading this some people might ask why somebody like Dorian Yates would be such a big influence on my training? The simple reason is that he was an innovator. Although he did not invent Heavy Duty/ High Intensity Training he did perfect it. High Intensity Training workouts are short and intense, lasting no more then one hour, with each exercise taken to absolute muscular failure. Dorian Yates was forced into retirement from bodybuilding competition due to injury. Like many retired athletes Dorian Yates went through a period of depression. For six years he was Dorian Yates Mr Olympia, there was no difference between Dorian Yates the man and Dorian Yates the bodybuilder. Once he was able to realise that his life could be less regimented, he began to look at all the things he could now do instead of focussing on the fact that he could not train the way he always did. Now that he was not a Professional bodybuilder Dorian was able to book a last- minute holiday, go to the cinema whenever he wanted and have a meal in a restaurant without having to worry about how many kilocalories were in the meal. On Joe Rogans podcast Dorian said that one of the happiest experiences of his life was when he was finally able to buy a suit off the shelf instead of having to get it tailor made. Another reason I am influenced heavily by Dorian Yates is because just like Arnold Schwarzenegger, Dorian Yates can see the bigger picture. He will always be a six- time Mr Olympia and he is proud of what he has achieved, however that is not all he will ever be. Dorian Yates is also a father, husband, businessman and spiritual man. Dorian Yates now lives in Spain where he lives with his wife. He now takes part in Yoga classes; trains using circuit training and regularly rides his bike up the mountains in Marbella. He also has his own supplement company, DY Nutrition and has appeared on the podcast London Real three times.

Goat’s Milk

goat milk

Today marks the beginning of my four- month experiment in how my body reacts to replacing cow’s milk with goat’s milk. In 2017 I did the same thing with almond milk and didn’t notice any difference in how I felt and looked. I am aware that there may be some people reading this who follow a vegan diet who would tell me that I should not have any animal products in my nutrition plan at all. I am also aware that there will be some people reading this who eat meat and fish but would say that I should cut out dairy products completely. People will have their own reasons for not consuming dairy. I am simply interested in how my body reacts to the switch.

www.facty.com, listed ten benefits of replacing cow’s milk with goat’s milk. Some of which you can find below:

  1. Goat’s milk is easier to digest the cow’s milk. People who have issues with lactose intolerance find goat’s milk is easier on the stomach. Goat’s milk has a similar composition to human breast milk which could explain this. Goat’s milk also contains twice as much healthy fatty acids then cow’s milk which aids digestion.
  2. Goat’s milk is produced in healthier environment due to being produced on a smaller scale. This allows farmers to let their goat’s graze more freely then a dairy farmer can. Instead of large- scale milking factories, goat’s milk is collected in a more traditional way.
  3. A stronger bone structure. Both cow’s and goat’s milk contain high levels of calcium, however the calcium in goat’s milk is easier for the body to absorb. This is a result of goat’s milk being easier to digest.
  4. Anti-inflammatory properties. Goat’s milk has valuable anti-inflammatory properties which provide another good reason why many make the dietary change from cow’s milk to goat’s milk. A special enzymatic element that reduces inflammation in the gut. More research is needed to see if this can benefit other areas of the body.
  5. Improves cardiac health. Goat’s milk contains twice the amount healthy fat as cow’s milk. This helps to reduce the amount of LDL cholesterol and the high levels of potassium help to reduce blood pressure.

 

Some of the other benefits listed included lower carbon emissions due to the amount of methane cows produce, less toxins as goat’s are not fed growth hormones to boost milk production and the potential to improve the immune system due to high levels of Selenium in goat’s milk.

 

I am not Scientist, Doctor or a Nutritionist. This is not intended to be read as anything other then an experiment on myself and some information on the potential benefits. In four months I will provide an update on any changes to my body and mind.

New Job Week One

I have nearly completed my first week in my new job. So far it has been going well. I have started in the quieter time of year for the fitness industry which means I have a chance to learn the more detailed side of the role before it get busy again. Some of you reading this might be wondering why the summer is a quieter time of year for the fitness industry. Some may be thinking that with the warmer weather we have been having and with people going away for their summer holidays that gyms and leisure centres would be busier. The fact that it has been warmer recently and with this week being the start of the school holidays is why it is quieter. Many of the people who would normally be using the facilities are either on their family holiday or getting ready to go on their annual family holiday.
As far as my new role is concerned the biggest challenge will be the change in mindset I will need to adopt. I will be learning how to manage people instead of being managed. I have some experience of this already from working in previous leisure centres as it related to training new members of staff. As the more Fitness Instructor in the previous centres the new members of staff would look to me for advice, or if they said they had nothing to do I would find tasks for them to do. It may be the biggest challenge; however, it is one I am looking forward to as it will help me develop into a better Manager.

Live Life @ 90%

90%

Today I watched DDP’s, “Living Life at 90%” video. In the video DDP explains how life is 10% of what happens to a person and 90% is how the person reacts to it. It is a simple concept to understand, however, to achieve this mindset takes hard work and dedication daily. The steps for living life at 90% are:
1. React
2. Adapt
3. Breath
4. Take Action
In the video DDP explains how it took till he was thirty years old to get a diagnosis of ADHD and Dyslexia. When DDP was thirty-one he made the decision that he was going to read his first book from beginning to end. He did this by reading one page a day and by the time he was thirty- two DDP had read his first book. Ten years later he wrote his first book, “Positively Page, The Diamond Dallas Page Journey”. For DDP to achieve this goal he had to change how he reacts to the idea of reading so that it no longer scared him.
Living life at 90% is something we can all do. For DDP it not only helped him with his wrestling career, it has also helped him turn DDP Yoga into a multimillion-dollar business which has helped millions of people to improve their lives.

How can we apply this to our own lives? Firstly, we need to set out what our goals are. Then we need to write them down so that we don’t forget them. Once we have done that, we then need to write down a plan for how we are going to achieve them and by when. Once we have done that, we then need to put that plan into action and we also need to review our progress on a regular basis. All this work makes up the 10%. The other 90% is how we react when things go wrong. Let’s say that you went for a promotion at work and it went to somebody else. You could react by becoming angry, quitting your job and spending the rest of the day in the pub. This would not help the situation and could possibly lead to you making even worse decisions. On the other hand, you could ask your Manager for a feedback meeting to find out what it was that the other person did better so that you can take the required actions to get the promotion next time. It might very well be that you were in fact the better candidate however the person who got the promotion was able to sell themselves better. In these situations, the person who got the job over you will quickly be found out as not being as capable of doing the job as they said they were. This will then give you the chance to show your Manager that you should have gotten the job in the first place by being professional and continuing to do your job to the best of your ability.
Training your body and mind to live at 90% will take daily work, however if you are able to achieve this goal you will find that it becomes as easy as breathing.

To Do List

to do list on red background

Have you ever had days when you feel that you have done nothing productive? One way to avoid this is to make a, “To Do List”. All you need to do is think about everything you want to do on your day’s off, write them down then put them in a list with the most important task at the top. Once you have completed that task you simply tick it off then move onto the next one. At the end of your day you will see just how productive your day has been. Any tasks that you could not complete that day for any reason will be at the top of your next day’s list. It really is that simple. As an example, you list could be:
1. Go to the gym for an hour
2. Clean car
3. Food shopping
4. Attend evening class
Depending on what you do for work you may find that you are doing this for your working day but not on your days off. If you work in Management or run your own business you will be making to do lists each day, it could be responding to customer comment forms, planning meetings or budgets. In my job my, “To Do List” is my daily booking sheet. It will tell me when I have inductions, fitness classes and fitness programmes. It will tell me how many people I have booked onto each class so that I can ensure I plan enough exercises. It will also have the cleaning schedule so that I can see what needs to be prioritised that day.
By planning your day this way, you will ensure that you make the most of each day.