I may cop a lot of flack for this post, because it will touch on body issues and confidence but read ahead before you criticise it.

First of all, let’s start by realising that the mind is designed for the body. What do I mean by this? If you have ever been a person who has lost a lot of weight or gained a lot of weight and become unhealthy as the response, the mind reacts. Overweight or underweight, even WITH support by your side and WITHOUT a negative media influence or negative people around you I will guarantee not only physiologically you’ll be unhealthy but psychologically you’ll be unhealthy. You can spiral into depression, because your body is not made to be where it currently is. It is unhealthy.

Now I am not saying it’s as easy as just fixing it, but the worst thing you can do is attempt to accept it. Your mind is reacting negatively for a reason. Sometimes being too underweight or too overweight will lead you to achieve the exact opposite of what your body and mind wants; healthy. Your mind wants to achieve healthy, but unfortunately it works in a counterproductive form.

Unfortunately media and bullying exacerbates this counter productivity created by the mind and leads to all sorts of issues. As I said, though, the worst thing to do is accept it.

I see many people trying to accept that they are bigger and say they have accepted and happy that they are a bigger person. Why? So you can live 10 years less than everybody else? That confidence is only superficial, your mind is trying to do everything to counteract that smile on your face that you’re big, your arteries are clogged, or maybe that your skin is wrapped around your bones with not enough muscle that you struggle to walk up stairs.

Body issues are becoming more and more common, but lets not just link it to the media and bullying. I understand it is a touchy issue to some and that chemicals in the mind can lead to this being hard to resolve or never resolvable, but more common than not there is some onus on your back too. Do not accept the unhealthy, just because you want to prove a point that you can be happy without making effort to change your lifestyle - it will still lead you down a bad path. 

Genetically the mind is made for the body. If the body is not healthy, the mind is not healthy. If the mind is not healthy, the body is not healthy.

I will always be around to listen to any issues you may have, and I am sure many others around you are. I will always be supportive and helpful for any of you that wish to get healthy. Be smart about it and be healthy.

Standardised tests are always a good place to start, particularly with a lack of equipment as most standardised tests have been evaluated against true VO2 Max.

Why do you always need this though? Aren’t you measuring improvement? I have written similar things before, but remember not to get caught up in all the standardised tests if you want to measure your own improvement.

To measure improvement all you need is a repeatable test, that specifically targets what you are testing.

Obviously a one repetition maximum does not test aerobic capacity. A 12 minute run for maximum distance will though.

I’ll give you one example of a test I have used with the boxers:
400m repeats w/ compromised rest
Evaluates: lactic tolerance and sprint repeatability
How is it performed: Run 400m in approx 1:30min, walking rest 30secs, resting sissy squat position for 30secs. Repeat.
Test is stopped once athlete cannot sprint 400m in 1:30min for the second time.
How is this relative to boxing: Boxers are a very lactic dominant sport due to the continued power production under an aerobic condition. In addition, rest breaks are seated which can limit recovery. Rest is compromised in the test with the weight of the boxer as well.
Problems:
- the height of an athlete can determine the speed at which a 400m is run. A 5ft athlete will struggle next to a 6ft athlete.
- athletes running too quickly under 1:30min, pacing is very important
- athletes may perform squat position differently (this needs to be clarified)

This test can be repeated easily, despite some minor problems. There are better tests that can be used for boxers but as a group, can be very difficult.

There are problems in every test as well, for example; the main limiter on the beep test is surface area, and type of turn at the line. Just altering the way you turn can increase your beep test results dramatically.

Remember, standardised tests aren’t the be all and end all. You want to get results, then test what you want to achieve.

The only problem when dealing with clients is the big question: is that a good score? You have to explain why you can’t say yes or no. You can only answer once you’ve repeated the test.

I guess, while I am praising my followers I should find out who is a local.

I would like to know more of my local fellows. I know a few, but even if I know you are local add a message so others can follow you too.

Who is from Brisbane, Australia?

Actually, who is from South East Qld, Australia?

I don’t usually promote or thank my followers on here, however I must say a big thank you to all; to those who read and enjoy my articles. I hope you all take something from this. I am a strength and conditioner who tries to teach others to become smarter and think for themselves in their journey of health, fitness and performance.

However I would like to specifically send a big thank you to those who I have seen on tumblr for a long time and always stay in my mind when writing a post to ensure it stays up to standard.

Specific kudos goes to:

http://afightingfitfreshstart.tumblr.com/

http://cheapzen.tumblr.com/

http://courageofalion.tumblr.com/

http://forever-athlete.tumblr.com/

http://moremuscles.tumblr.com/

http://rippedfuel.tumblr.com/

http://sameekee.tumblr.com/

http://stand-defiant.tumblr.com/

http://strontiumlenoregoldberg.tumblr.com/

http://warrior-fitness.tumblr.com/

Thank you again, you’ve made sure this isn’t another Blogger or Wordpress. You guys and and girls inspire my writing. If it wasn’t for you then I would have three month gaps in writing during work and study. I hope to continue to talk to more of you via tumblr and add many many more names to this list.

If you ever have any questions feel free to ask. If you ever want to just say hi, then send some love. If you want to learn more then keep reading and do your own research as well. I hope to speak to more of you soon.

From your friendly neighbourhood Aussie, Kurt

If you really look at ‘how fitness is starting to be defined in internet and media circles then you can kind of be disappointed that you’ll never be fit.

The apparent ‘Fittest in the World’ crossfitters couldn’t run a marathon, could they? But then again an Ironman couldn’t perform 50 pullups in a row.

Fitness is about being healthy and able to complete daily tasks without hassle, but with the ever-competitive nature of athletes and sport, fitness is being made a competition between who can get smashed the hardest and come up winning. If you want to look at how personal trainers are viewed then you’re fit if you can survive a personal training session. You’re fit if you can compete in your sport. You’re not fit if you try another sport straight away.

This revolution of fitness can be brought back to my post to the adaptability of the human body. Your body is fit in what you train for. If you don’t train for it, you will struggle.

Now this example basically ruins scientific research that says intervals are on par with aerobic training; commonly interval training is associated with similar results as aerobic training. Research shows shorter sessions of interval training give the same results of aerobic training. In some physiological sense it does. But I dare you to try and complete a marathon without actually having run a long distance before. Experience has taught me time determines fitness in this respect.In intervals your body will not learn to switch fuel sources in order to conserve glycogen; your turnover in stride frequency and length will not be retained after a certain time/distance, you will not have callused heels and toes from running that will protect you for that marathon.

Elitists do not define fitness in multiple avenues but they define fitness as their method will produce the fittest athlete possible. A good trainer can immediately make any session hard, regardless of how fit they are. Because you are only fit in what you train; there is a slight crossover, and I have written on this topic before mentioning this, but there is one thing… ONE thing to remember:

- Fitness cannot be defined by sport

Nobody is fit in sport. You are fit in your chosen sport, not another sport. Sport is performance-based, not fitness-based.

Take a step back or two and remember fitness is about being healthy and able to perform daily activities without trouble.

While we are on the topic here are a few other things:
- Respect those around you; if they struggle with something, help them
- Don’t think you are better than anybody else, ever; this is what creates bullying and obviously elitism
- Learn; simple. Open your mind and you will open avenues you wouldn’t have thought possible
- Don’t be stubborn; this is what leads to elitism, injuries, failure
- Sport and fitness is a community; stay as one and don’t break apart

The step up is easy, right? It’s performed incorrectly all the time.

My main criticism: how often do you allow your back leg to hover above the ground before pushing up with the leg on the bench? My bet is not often.

The majority of the population performing this exercise will push off with the back leg so by the time momentum has stopped from the push then quadriceps action at it’s desired level is missed.

Next time you perform a step up lean forward slightly and ensure all the pressure is on the front leg while the hanging leg just hovers above the ground. Once all pressure has been taken from the front leg then push up with this leg. I can guarantee you will find it incredibly hard. This is how the step up should be performed for it’s desired purpose.

Think about the muscle you’re using, focus on the muscle you are using. Step ups are commonly performed incorrectly. Next time try and focus on that activity of your front leg rather than pushing off on the back leg.

An observation not only in health and fitness but also on the street -
headphones stuck in ears, cancelling out all noise around them except for
some favourite beats of theirs. Music seems to keep people sane, music
seems to hype people up, music seems to keep a stable psychological realm
within one’s mind.

I notice this often, yet I still will not be caught with headphones in my
ears while working out or on the street. If I am in motion, then my
surroundings are my music. The heavy feet on the treadmill behind me as I
hear the weights drop to the ground to my right and then listen to the
exhausting sounds of another struggling on the smith machine as I prepare
for a deadlift. What happens when I take hold of the bar? I hear nothing,
it’s me, my thoughts and nothing to stop. How can somebody hear their own
thoughts with music blaring in their ears?

Then there is running, I get bored as hell and most people let music calm
them and distract their thoughts. I tried music once - never again. My
thoughts think about the timing of the song and realise how slow I’ve been
running. For me to perform is for me to listen to everything around me;
only then will I zone out and focus on my own thoughts.

Then there is pre-event music. In the dressing sheds before a rugby league
I will look aorund me and seeing some people hitting each other, some
people with their heads between their legs pumping beats in their ears and
others wanting to get the boombox out to blast music before the game.
You’ll always find me dressed before everybody else, leaning back against a
wall, calves pumping back and forth into the ground, eyes closed, thinking
about what is needed on the field, what is required in the run, and how I
have to go about it.

Music has been proven beneficial in scientific studies so it is banned in
qualifying events in just about every sport.

Everybody is different.

I have an advantage; my music is my surroundings.

Research is what drives development, from simple government initiatives to human performance to astrophysics and we are in an age of science. One of the greatest statements that many people live by is; numbers don’t lie.

I would have to disagree. I am a science man and I believe in research for the most part. It is great to back you up, but there is one aspect of ‘numbers don’t lie’ which science cannot beat … the human body.

Countless research papers have come out regarding different aspects of human performance; including biomechanics, power output, psychological advantage, supplement use, and any possible way to legally enhance sports performance. Yet the human body responds in it’s own way … a way where sometimes, numbers will lie.

According to the AIS (Australian Institute of Sport) the following substances have no clear proof or beneficial effect:

- amino acids
- ginseng
- rhodiola rosea
- inosine
- coenzyme Q10
- cytochrome c
- carnitine
- chromium picolinate

Numbers in research papers are showing the right dosage of amino acids, specifically leucine can definitely enhance recovery, which would be a sign of benefit, wouldn’t it? 

Ginseng is an interesting one. No real papers are showing benefits but anecdotal records show that is an extreme benefit to athletes. A lot of herbs have been used for hundreds of years and research still shows no effects but there is a reason why it’s still being used. The same goes for rhodiola rosea.

Most supplements are bull though, they really are, specifically carnitine. Doses need to be up to 25 times what is in supplements to have any beneficial effect. Caffeine does  a better job of fat loss. Chromium picolinate is similar and lacks effect.

A lot of these supplements are terrible. A combination of a few supplements that a quick search on the internet can reveal positive results. In depth looks at the supplements show other results.

Now why has this article moved more towards supplements? Because of the link to herbs. If anybody has noticed the big trend in supplements is herbal use. A lot of the herbs are used in Eastern medicine. Unfortunately many Western doctors don’t believe in Eastern traditions. However, I believe it was the Russians and Chinese who have used many different training techniques, herbal remedies, massage techniques for hundreds or years before Western culture even got a sniff of what was going on.

Research produces some numbers which do not lead to the truth. Moving back to training again, there are several new techniques which research shows has a negative effect and other research shows a positive effect. Such activities as augmented eccentric loading. You try the exercise and I will guarantee you will get results. The problem with modern day research is there are too many different methods and types of research floating around which become inaccurate. This leads to negative numbers.

After all, research can always be manipulated to come up with a desired result. If you want to prove your point, then disprove it. Numbers can be manipulated, a little too easily.

If you believe something works for you, then do it. If you believe it doesn’t, then don’t. Numbers can have a mighty powerful affect, but so can your faith; the placebo effect is very powerful.