ACLAÍ opening night – not your ordinary gym

Last weekend saw the official opening of the new training facility of ACLAÍ in Cork, and I was lucky enough to attend what turned out to be a very special occasion and a gym opening with a difference. We were treated to some theatre, live music by the great Band Anna, an art exhibition by local artists, magic tricks and balloon making, delicious food from the Alchemy coffeeshop and ACLAÍ’s own Shakira. Most of all, I enjoyed spending time meeting friends of ACLAÍ and seeing at first hand the impact the gym has on this community. The big crowd in attendance was testament to this. As I was hanging out in the gym in the morning it was refreshing to see real coaching again. Coaches that actually care about helping everybody who steps through the door, that help build healthy bodies rather than break them. Living in London over the past two years has been challenging in many ways, but nothing more so than taking out a membership in the local Globogym and watching the absolutely horrendous service provided by the personal trainers to their clients. I try not to look, but I can’t not. I once writhed in anguish as a guy who couldn’t deadlift was forced to do so with a heavy barbell and repeatedly shouted at that he was doing it wrong and to straighten his back. I’ve watched as clients have been put on a treadmill and left to their own devices as the trainer would head off to chat up every female that crossed his path. I’ve witnessed people who can barely move being subjected to...

Goals for 2017

In my last post, I did a review of 2016 on a personal level, what went well, and what didn’t go well. I found it to be a very useful exercise, but the power of reflection is really in looking ahead and applying the lessons of past experiences. The next question is: What would I like my biggest accomplishments of 2017 to be when looking back in a years time? It is universally accepted by everybody, from researchers, to elite athletes and high performers, that goal setting is an essential strategy for success. Some goals are better than others though, and it is pretty well established that good goals are process-driven. James Clear has produced one of the best goal setting guide’s I have come across, which tells you everything you need to know about developing great goals and achieving them. Highly recommended reading: Goal Setting: A Scientific Guide to Setting and Achieving Goals. Another fantastic resource is this Goals Journal from Kikki-k. It uses prompts and exercises to help you establish your core values and to visualise your dream life. Then you work on setting your goals, using the monthly planner to keep you on track. It is a beautifully crafted and inspirational little book, and sometimes you can’t beat putting real pen to paper. Priorities and Goals for 2017. #1 Body. Reclaiming good physical health by improving my mobility, strength, and fitness. Last year my behaviours did not align with my core value of Health. The only way to regain control of this area of life is by investing time in myself and committing to a consistent training practice and healthful lifestyle. #2 Mind. Last year more than...

My 2016 Annual Review

The end of a year is good time for reflection, and as 2016 came to a close I sat down and acknowledged what went well, and what didn’t go so well. I have followed the template set out by James Clear in his own annual review of the year. Initially, I thought that it had been a very blah kind of a year personally, until I went through iCal as a kind of formal assessment and had a good think about it. What I take from the exercise is that reflection is worthwhile and that we should all do it all the time, as Leo Babauta will attest. Rather than ambling through life and repeating the same self-limiting behaviours year after year, we can learn from our mistakes and re-direct our efforts. If we pause for a moment and look back, that is. These days, people are generally too busy, over-stimulated and easily distracted by shiny screens and cute kitten videos to actually do this. We spend most of our days on autopilot and life can very easily pass us by, unless we wrestle back control. Don’t get me wrong, I am no zen master, but carrying out this process has made me more aware of how I spend my time and thus how I can better spend my time. Dan Millman, the Peaceful Warrior, says that lessons repeat themselves until we learn from them. They just tend to get more dramatic to get our attention. This exercise has also helped me to see the value in acknowledging successes, even if they didn’t match up to lofty goals set in January. I realised that giving yourself a little bit of credit can actually inspire you to...

Favourite Podcast Episodes of 2016

  Podcasts continue to be one of the best ways to consume knowledge from the great minds in the world of strength and conditioning, self-improvment, and anything really. A decade ago, you would have travelled all over the world for the opportunity to hear from the best in the business and to soak up their wisdom, now you get to stream great ideas right into your ears wherever you are, for free. The only problem now is keeping up with all the excellent content that is being put out there, as the number of good podcasts proliferate. There is a podcast for everyone.. They say that you can tell a lot about a person from their podcast feed (has anyone said that yet?), and you can see mine above. 2016 was a great year for them and here are some of my  favourite episodes. Putting the list together proved tricky enough, and was subject to me actually remembering the episodes that I have listened to (which might explain the slight bias towards episodes from the latter part of the year). There are certainly great podcasts that I don’t get around to listening to, time being finite and all that. However, in no particular order, the below episodes have all been impactful on my thinking, and I highly recommend them.   Health, Movement & Self-Improvement 1)  The Joe Rogan Experience #752 Mark Sisson I say it’s in no particular order, yet this was probably my top episode of 2016, with Joe Rogan himself saying that it was one of the most informative and interesting podcasts he has ever done (which is a pretty sound endorsement...

40-Day No Messing Challenge

If you had to get someone in the best shape possible in 40-days, what would you do? A friend recently put this to me and it got me thinking, and my thoughts have turned into the following article. It is a long read, but it covers all your bases, so take mini-stretching breaks as needed and plough on. Why 40 days? Not a great length of time to achieve much in life really, but it’s short enough to be a do-able and realistic goal, and long enough to see changes and motivate the transformer to go for another 40 days. One thing we know is there are no magic pills, and long-lasting results come from keeping the head down and making training and movement part of your way of life. People do, however, respond well to shorter time-frames, helping them to stay focused. Three essentials for success with a training program:   -a good plan -consistency -optimal recovery and regeneration (food, sleep, stress-management) So for the purpose of this experiment, we have 40 days to get into the best possible physical condition. First thing in this case is we don’t have any time for the biggest problem anybody faces in a successful transformation: Poor compliance. The process of creating and changing habits is probably the most difficult part of the puzzle, and one which deserves the greatest investment of your efforts to begin with. Start small and gradually build healthful habits into your life. But for now, we will assume that the superpower of our friend here is the ability to instantly engrain good habits, because for this to...