Over the next five blogs, I’ll be selecting one of the top five functional training tools in the industry which are transforming the way we train our clients as trainers and achieving results in half the time!

Each week the reviews will rate the functional kit in terms of affordability, versatility and usability giving marks out of 10, 1 being least and 10 being most.

This blog we look at a piece of equipment that got its inspiration from Bulgarian shepherds lifting sheep and lambs.

I give you the Bulgarian Bag…

Invented by Ivan Ivanov in 2005, the Bulgarian US wrestling team coach at the time, the Bulgarian Bag was his answer to giving athletes the edge with minimal equipment and maximum effect.

It broke into the fitness industry, as did many of the functional training tools, gravitating towards the MMA and boxing studios in 2008, before being unleashed at the Fitpro convention in 2011 where I was lucky enough to sign up to one of the first Bulgarian Bag Instructor courses.

I instinctively knew that this piece of kit would make it big in the fitness industry.

And so it has…

Like the Battling ropes and ViPR, it really does unlock the movement potential of the body and puts a stamp on functional movement.

It’s unique doughnut shape enables you to create rotational movements like no other and, in my opinion, the most effective exercise in the world for the waist, the Bulgarian Bag spin.

They are a perfect tool for working every muscle in the body, coming in weights from 5kgs to 17kgs and are the most portable of all exercise equipment with the ability to carry the load on the shoulders comfortably.

I’m often loading FIT1000 Bootcamp crew with bags and marching over Primrose Hill.

Workouts with the Bulgarian bag do become hand, wrist and shoulder intensive so if you have pre-existing conditions they might not be suitable but there are plenty of novel alternative exercises that test multi-directional movement, providing that total body blast for maximum calorie burn.

All things considered, they’re certainly a sure-fire winner in my locker.

And the scores on the doors….

Affordability – 10/10

The original Bulgarian Bag was made by a company called ‘Suples’ with bags ranging from £100 for the lightest 5kgs to £250 for 17kgs. Only recently other companies have copied the bags at a better value price ranging from £30 for a 5kgs to £53 for a 20kgs bag giving it the edge over other equipment.

Versatility – 8/10

A vast array of exercise alternatives, many of which are unique to this rotational master!

Usability – 7/10

Users tend to experience fatigue in the grip before fatiguing the body in the spin and some of the exercises (the power snatch seen below) can take longer to master than with other equipment. However, it’s portability means it’s a perfect workout partner in any setting and if you can stick with it, results will follow.

Next blog – TRX

Over the next five blogs, I’ll be selecting one of the top five functional training tools in the industry which are transforming the way we train our clients as trainers and achieving results in half the time!

Each week the reviews will rate the functional kit in terms of affordability, versatility and usability giving marks out of 10, 1 being least and 10 being most.

This week we examine a piece of equipment that has revolutionised loaded movement training and, in my opinion, is the best concept to hit the fitness industry in my lifetime as a personal trainer.

I give you ViPR!

The annual Fitpro convention (held at the Excel, London) is a showcase for cutting edge fitness products and hot trends and this is where ViPR caught my eye!

On first impression, it looks like a big log of wood but on closer inspection, you realise that it has specifically designed handles and a rugged, rubber outer coating for durability.

ViPR, which stands for ‘Vitality, Performance, Reconditioning’, does exactly what is says on the tin.

It epitomises ‘functional’ movement, ‘bridging the gap between strength training and movement’ as the inventor Michol Dalcourt proclaims.

There is a never ending library of multi-directional, loaded movements to work every muscle in the body giving a total body workout, all adding up to improved flexibility, coordination, power, agility, fitness and strength in a way that is so different from any other piece of fitness equipment.

We, at FIT1000 boot camps, utilise ViPR into almost every workout for that very reason. The original shape and design means you can lift, drag, throw, carry, pull, push and perform any run-of-the-mill exercise with added directional movement.

ViPR comes in different weights ranging from 4kgs to 26kgs but don’t be fooled by the seemingly light weights as the way each exercise is loaded, a 10kg ViPR will challenge even a seasoned athlete.

So how does it stack up on affordability, versatility and usability?

Affordability – 8 / 10

Prices range from £115 for a 4kg to £319 for a 26kg but for a full body workout, it literally is all you need so is well worth the outlay.

Versatility – 10 / 10

The most versatile piece of kit on the market.

Usability – 9 / 10

Once you’ve mastered the basic exercises with an instructor or in a group setting, the sky’s the limit in terms of what you can do with the ViPR. It’s super portable and ideal for use at home, gym or outdoor space.

If you haven’t tried the ViPR you’re missing out as its revolutionising how we strength train and stretching the movement capabilities of the human body.

Next blog – Bulgarian Bags!

No matter what you think about the phenomenon, genetic testing has become the ‘must have’ service for personal trainers not to mention olympic athletes, premiership footballers and elite coaches realising the benefits to performance and unlocking the guesswork surrounding diet and exercise prescription.

After all, every one of us is made differently.

Our DNA contain genes which provide instructions for what we look like and how our body’s function and it is the small variations in these genes that cause the differences in our make up.

It therefore makes sense to know which variation of a gene we carry, so that exercise professionals can prescribe the right exercise and diet plans to achieve your genetic potential.

Sounds revolutionary….how does it stack up?

The evidence to support using DNA to map potential in sport is staggering and we, at Benjamin Hodson Personal Fitness, have been conducting tests to provide a truly bespoke service for over a year now achieving remarkable results.

So what does DNA testing measure?

We use a pioneering company called DNAFit to test samples at a laboratory analysing a panel of 45 gene variants specific to diet and exercise.

We collect samples using a simple swab test and the report is sent through within two weeks.

Here are some of the parameters measured and unveilings that I found out about myself I never knew before.

Exercise

The test revealed what type of sport best suited my body.

I have a 50%/50% power to endurance ratio of genes, so for the exercises I enjoy, a mix of long distance running and high intensity interval training is recommended to get the best out of my training.

I have a tendency towards a high VO2 Max or aerobic capacity.

It’s therefore best to schedule competitive events regularly into my training plan to maximise performance.

I’m lucky enough to have a fast recovery rate.

I don’t need to schedule in as many rest days and can pretty much train hard most days of the week without compromising performance.

My personal injury risk is low.

I can continue with sports with high impact and thankfully don’t have to be over cautious when it comes to protecting my joints.

Diet

I’m able to eat carbohydrates and saturated fat without worrying about putting weight on.

I have a very low sensitivity to carbs and low sensitivity to saturated fat which means I receive less energy per calorie of both carbs and fat than someone who puts weight on easily when they eat bread, pasta or dairy products.

A low carb diet wouldn’t be advisable for me as I’d lack energy and wouldn’t be able to concentrate although sticking to slow releasing or low GI foods would help in weight management.

This was good to know!!

I should stay away from smoked or chargrilled meats as much as possible.

The test revealed that I have enzymes which activate potentially toxic substances present in meat cooked at high temperatures and recommends increasing my intake of cruciferous vegetables like broccoli, kale, cauliflower and spinach to improve my livers detoxification.

I should eat an abundance of foods with antioxidants.

I need to eat berries, dark leafy greens and citrus fruits as my body is predisposed not to neutralise what are called ‘free radicals’ which damage the body and can lead to illness.

I have a raised requirement for omega-3, vitamin B6, B12, vitamin D and folic acid.

Interestingly, I have a possible predisposition for hypertension when I eat too much salt.

Drinking alcohol in moderation activates a gene that increases my ‘good’ cholesterol.

Probably something I didn’t need to know!

I am lactose and gluten tolerant.

As well as this genetic deep-dive into your wellbeing, we offer one-to-one consultations to make sense of the data but the report does outline the findings clearly.

We also prescribe detailed genetic meal plans that suit your make-up to maximise weight loss and optimise health and bespoke fitness programs.

Ultimately, this cutting edge approach to diet and exercise has given our company the tools to offer clients the best possible service, taking the guess work out of ‘what works for some and not for others’.

If you’re interested in finding out how DNA testing will compliment your training and diet or to book an appointment for a swab test please visit our DNA Lifestyle Coaching page.

I’m too tired. I haven’t got time. My back hurts. I’m looking after the kids. I don’t feel very well.

Excuses, those tiny sentences that pop into our head without a seconds thought are defence mechanisms shifting responsibility away from ourselves so that we don’t feel guilty about avoiding a task, typically exercise.

In psychology it’s called ‘rationalisation’ defined as ‘controversial behaviors or feelings that are justified and explained in a seemingly rational or logical manner to avoid the true explanation.’

When it comes to making excuses about exercise our thoughts are wholly irrational.

It’s amazing how our minds play tricks on us. However looking for ways out of physical activity goes way back to the caveman.

Tens of thousands of years ago there was an innate ‘laziness’ in all human beings to conserve energy with the absence of food.

Too much physical activity would often result in death.

Nowadays our situation is completely the opposite with the need to expend unwanted calories and restrict food intake but the subconscious ‘laziness’ can manifest in all of us at times.

So how can we stop making excuses?

Here are the four golden rules….

1. Prioritise your time.

Everyone knows that exercise is good for you but a lot of us don’t put it high enough on our priority list so other things get in the way.

I’ve heard the famous excuse, ‘I don’t have enough time’ a million times!

How much time do you flick through Facebook? How much time do you watch TV? How much time do you sit in the car?

You HAVE the time for exercise.

Make an appointment with yourself to exercise daily whether it be going the gym, playing football with the kids or simply taking a walk with a friend.

Remember you only need 10 minutes of vigorous exercise a day to feel and see a difference!

2. Goals, goals, goals!

Set yourself a fitness goal for the day, for the week, for the month and for the year and I guarantee your internal computer in your mind will set.

3. Stop procrastinating.

If you want to exercise, be urgent about it and make plans to do so with a positive attitude.

As soon as negativity creeps in to your mind, self-talk is a great way of getting thoughts back on track.

‘I can do this’, ‘You’ll feel great afterwards’, ‘There’s nothing to stop me’! all work to feed positivity.

4. Be accountable.

Accountability is the single most important factor in adhering to an exercise regime vastly reducing the opportunity for that ‘get out’.

Join an exercising group or meet a friend for a run to set your mind for the appointment.

Over the past five weeks, I’ve been selecting one of the top five functional training tools in the industry which are transforming the way we train our clients as trainers, achieving results in half the time!

Each review rated the kit in terms of affordability, versatility and usability, giving marks out of 10, 1 being least and 10 being most.

Welcome to the last in the series bringing you an item which finds its origins back in the 1700’s where it was used to measure grains and produce on farms in Russia.

I give you the kettlebell.

‘Girya’ or ‘kettlebell’ in Russian is by far the oldest, tried and tested functional training tool on the market, with steeped history in the Soviet military, the training of Olympic weightlifters, strong men and circus performers around the world.

Unlike other pieces of exercise equipment, kettlebells have their own sport called Girevoy Sport (GS) formed in Russia in 1974 and since then the concept has gathered momentum filtering into gyms around the world.

The design of kettlebells are such that it produces a unique training effect, very different from the conventional dumbell.

The centre of mass is beyond the hand facilitating swinging and ballistic movements which creates an unstable force, forcing you to switch on the core stabilisers and make workouts truly ‘integrated’.

The exercises synonymous with the kettlebell are the ‘swing’, the ‘snatch’ and the ‘clean and jerk’ but they can be used to execute a wide range of traditional movements in a novel way using both single and double arm variations.

The kettlebell swing, in my opinion, is the most effective exercise out there to fire up the posterior muscle chain, building strength as well as function to the back and gluteals.

Kettlebells perfectly compliment high intensity interval training and circuit training, increasing total body strength, coordination and fitness.

They come in a variety of weights ranging from 6kgs through to 32kgs but beginners should start light with high repetitions to develop technique and anyone with back or wrist problems, should be cautious.

So how do kettlebells weigh up against the other competition out there?

Affordability – 8/10

You can pick up a light kettlebell for anything from £10 going up to £150 and over for the heavier models but unlike some of the other equipment, you may need a pair and even a set of two or more to achieve their full potential.

Versatility – 9/10

A vast array of exercises make the kettlebell up there with the best kit on the market.

Usability – 6/10

The kettlebell takes a lot of getting used to, particularly with exercises like the clean and jerk and snatch which can cause pain to the wrists with the repetitive impact and the lower back can be put under stress with the swing. However, if given proper instruction in the beginning these can be overcome making kettlebells are a must for anyone serious about increasing their strength.

Which is best?

Overall, all the equipment that I’ve covered over the last five weeks have their advantages and disadvantages.

Each piece of equipment has a unique selling point and trademark exercise ranging from the ‘spin’ with Bulgarian Bags, the ‘swing’ with the Kettlebell, ‘thread the needle’ with the ViPR, ‘atomic push-up’ with TRX and ‘power slams’ with the Battling Ropes but let’s review the total scores of affordability, versatility and usability to crown the winner of the best piece of functional training equipment.

Battling ropes – 21/30
VIPR – 27/30
Bulgarian bags – 25/30
TRX – 23/30
Kettlebells – 23/30

Congratulations ViPR!!!!

The title of this weeks blog has certainly resonated throughout my life and personal training career, much down to the fact that my parents never handed me anything on a plate.

I always had to work hard and put myself in challenging situations, often outside my comfort zone, to achieve my dreams.

Make this year, your year.

Set yourself a challenge that pushes you, challenges you and once you’ve achieved it, you’ll never look back!

Whether it be a 5k run, marathon, tough mudder, trek across the Himalayas or swim across the channel, the training leading up to your goal will make you a better, stronger, more confident person.

http://www.timeoutdoors.com/challenges/UK-challenges

If you’re in need of inspiration to achieve your goals in 2015, then look no further than a man who’s certainly achieved, Richard Branson!

http://www.virgin.com/richard-branson/my-top-10-quotes-on-failure

Failure indeed breeds success. Embrace it and you will never fear.

As the new year nears, reflect on your health and fitness accomplishments for the year just gone and if you don’t want to be one of the 8%, plan your goals ahead carefully with the help of this Harvard Professor and infographic.

Reaching Your Peak Performance – Click to view full size

The Palaeolithic (Paleo) diet or more commonly referred to as the Caveman diet, on face value, is a healthy way of eating.

It’s based on eating wholesome, unprocessed and unrefined foods, sticking to foods that proponents claim were not around in the palaeolithic era including dairy products, grains, legumes, processed oils, and refined sugar.

It is suggested that the emergence of these food groups in our diet with the advent of agriculture has given rise to the problems of obesity, diabetes and heart disease.

I’m in agreement that high calorie, processed foods and the input of sugar into almost all foods is damaging our bodies and is a major factor in ill health.

But if you look deeper into what the diet purports, you realise that it’s just another well marketed, fad diet and that eliminating certain food groups entirely is not the way forward to sustainable health and weight management.

The press-up comes in many forms but all test the strength of the upper body and core to the maximum.

The Classic Stance

The Press-up twist

The Spider-Man

The Diamond

Now here’s the challenge…

To test true strength endurance, attempt to complete the ‘Bring Sally up, bring Sally down’ challenge.

To do this, you’ll need to download Moby’s ‘Bring Sally up, bring Sally down’ song or follow this link on YouTube.

Adopt a press-up position with hands shoulder-width apart (ladies can adopt the kneeling position).

On ‘Bring Sally up’, press-up.

On ‘Bring Sally down’, return to a flexed elbow position with core tight, maintaining hips above the ground.

Repeat the sequence for as long as possible, ultimately until the end of the song (3.24 mins)!

That goes for carbohydrates.

In my experience, the best results for sustainable weight management, vitality and health comes from eating a variety of ‘clean’ foods free from additives, adjusting the proportion of food groups according to your activity levels.

So the answer is ‘yes’ you can still eat carbs!