stewart robertson fitness
So I heard an observation recently that I took on board.
It was relevant to me – and my outlook when it comes to exercise.
And I thought I'd share it with you......
Everyone remembers when they were at their best, regardless of how good that 'best' was.
I always remember that excellent golf drive on the 18th , that cracking game of 5-a-side when I just didn't run out of energy and that time when I could regularly bench 100kg for reps.
And until I heard that bit of advice – I've been setting myself up for disappointment just about every time I exercised.
So now I remember that it was about 15 years ago when I bench pressed my personal best.
I was in my 20s when I 'ruled the 5s pitches' (no-one who actually played football with me back then is allowed to say anything cheeky just now :-) ).
So now I train relative to where I am now. And I suggest you do the same.
I take an extra day recovery and make sure I get my 8 hour sleep.
If you were really active 'pre-baby' – be patient and take your time to get back to that level.
Make sure you get plenty of sleep.
Make sure you take an extra recovery day when your body tells you to.
With a consistent exercise plan you can surpass many of your goals and become the best version of yourself possible.
Good luck and keep moving
Stewart 'still-got-it' Robertson
PS: not promoting anything today – just wanted to share the message.
It was great to be able to cross the finishing line on one of these rare scotching Scottish Sundays - after being able to enjoy myself for the last hour and a half, rather than just hoping I won't run out of steam.
What a difference it made being able to enjoy the blue sky and focus on my breathing.
It also reminded me of how much fun it is training for a day for several weeks - and then everything going to plan on the day itself.
Sure, my legs had the normal wobble trying to get used to switching from a cycle to a run (first pic below) - but I had practiced during training and new that the secret to a decent run section is to start steadily - rather than racing away at 100 miles per hour - and then finishing strong with whatever you have in the 'tank' for the last 10 minutes or so.
As usual, I'd love to share with you exactly how I did it, while looking after 2 small boys and working as well. Check out the plan from my shopping page here - or why not try the very inexpensive Amazon version for your Kindle here?
I can wait to work with you guys.
I don't know if you have ever come across something online that's been written about you - by someone you haven't heard of.
It's a worrying few minutes as you begin to read what's been written. There are lot's of not-very-nice Internet Trolls in the world - and some would take great delight in trash talking just about anything.
You know already that I recently launched my new SRF TriPlan - triathlon training for busy mums.
What you may not know is that I put a version of this on Amazon as a kindle book. Check it out here!
When I was Googling my little book to get the link for this email, I found a 'review' of my TriPlan from a blogger I had never heard of.
The good news is that apart from calling my Robinson instead of Robertson - and pointing out a technical oversight on my home page - it could have been an awful lot worse.
Have a quick read of the blog here.
It's nice when you find something positive about yourself.
My programmes work. Why not order the SRF TriPlan from my site, Stewart Robertson Fitness Site - or else get the Kindle version instead here - Amazon Kindle Version.
I'll look forward to working with you.
Stewart 'famous author :-)' Robertson.
I have recently finished a short book by a guy called Rich Roll called Finding Ultra.
Without spoiling anything, he was an alcoholic, unfit lawyer who had a bit of a breathless fright when playing with his daughter when he was 41 years old.
So he decided to do something about it and used his addictive personality to embrace exercise. He didn't do it by halves, and entered himself in an Ultraman race.- a three day, 320 mile triathlon!
With help of his coach (quite a character), the story is of how he get's him self from overweight to ultra-fit. (if you Google him you'll see what I mean).
He's in his early 50s now and not slowing down.
His message is, and the message from this email, is that you'll be amazed what your body can do in your 40s, 50s and beyond.
I'm beginning to find that out (albeit in a slightly smaller way) myself - with my body standing up to a big increase in swimming, cycling and running without collapsing in a broken heap.
The secret is to train smartly and now go all-out without a plan.
Based on many of the principle I have learned over the years, through knowledge from people like Rich Roll - to experimenting on myself, I have designed my SRF TriPlan.
Whether you're interested in entering a race at some point, or simply want to get into the shape of your life in a safe, fun way - it's worth checking it out here.
Remember - you really are amazing. Make a decision to unleash your potential - you'll be happy you did for the rest of your life.
DON'T JUST ADD YEARS TO YOUR LIFE - ADD LIFE TO YOUR YEARS (cheezy huh? but I'm quite proud of it. Might make it my slogan :-) )/
Stewart 'Amazing' Robertson.
PS: I ran a one-to-one online coaching plan with several clients a year or so back. I'm thinking of bringing it back - let me know if you're potentially interested and we can train together. Good luck.
Holidays are a time to relax and charge your batteries - and I won't tell you any different.
I was lucky enough to get away to Marbella last week for a golfing break. With my Dad, Brother and best pal.
Don't know how I managed to wangle that - but I'm sure Sarah will get her own back soon enough (there are already murmurings of Stobo Castle).
So the first few days were proper chill. Drinks at lunchtime and nice big dinners with deserts - with lot's of lounging in the sun when not golfing.
Then I started to get a bit restless and found myself actually wanting to exercise (the old me would never have wanted that).
Now the last thing you want to be is a holiday bore, who doesn't eat tasty ice creams and spends sunshine time indoors at a gym.
And of course, you're keeping your four wheels on when you're here.
But what you can do is sneak in some stealth exercise.
So we all went for a big long walk - albeit with a few bar stops along the way :-). And I spent a lot of time in the swimming pool. (You'll remember that swimming is the thing I have most problems with.)
So with lots of swimming and walking- and even some golf thrown in there - it ended up quite an active holiday.
That said, you need to listen to your body. If it needs some time completely off, it'll tell you. So do it.
And certainly don't beat yourself up about chilling out and having a lovely relaxing break.
You deserve it!
Till next time
Stewart 'Sunburned' Robertson..
PS: To get to the stage where your body will be iching for you to get up and move, you need to get there in the first place. Quickly and enjoyably. Remember to check out the SRF TriPlan - which'll tick all of your boxes. Ta.
I'm speaking with you from sunny Spain. Don't know how I wangled it with Sarah - but a few days with friends golfing in Marbella. I'm sure I'll pay for it later.
So after MUCH chat, my SRF TriPlan aid, to get you into the shape of your life - and help mums to smash their first triathlon event, is here.
Just check out the front page - SRF TriPlan.
I've had great feedback from my early adopters - so go for it and I can't wait to work with you.
You can think of overall fitness, and therefor a healthy lifestyle, as a vehicle.
And that's vehicle need four wheels.
If you miss out any of the four wheels then it's just not going to drive straight.
Let me tell you what the four wheels are ...
1: Cardio - doing your classes, going for jogs / hikes / runs / swims and cycles.
2: Resistance - the bit lot's of mums leave out. Doing some sort of bodyweight (or dumbbells etc) exercise is super-important. Check the link to the fitness article I found below just on that topic for women like you
3: Nutrition - you can't out-run a bad diet. You don't need to tell me that you need to fill yourself with decent stuff. Aim 80% o the time so that you don't beat yourself up over that big bit of carrot cake!
4: Rest and recovery - get your 7 or 8 hours sleep, and take gaps between exercising to let your body repair.
Here's a link to an article on why mums need to include resistance training in their schedule.
Thanks for reading.
Last thing, my new TriPlan product launches for real tomorrow (Friday). You can still get the reduced early buyers price up until midnight tonight. And it looks after all four wheels without you thinking.
So I have been going on about triathlon training an awful lot recently (in case you didn't realise).
Apart from the obvious - that I have a 'can't live without' training aid coming out on Thursday, I received a bunch of question, which I always welcome.
Primarly about why triathon training is great for mums. And why triathlon is great.
I have previously shown you smoothie recipes (with perhaps the worst video ever created), and even how to get moving again after a big exercise break.
So click the RSS feed, check out my FB page, and subscribe to my emails on the right there - loads of free stuff on all.
Thanks for checking us out.
Triathlon Is Ace For Mums
I have made a little smoothie top tip video – to show you an additional ingredients which allows you to make a leafy veg protein shake without it tasting like garden. (it is probably the worst made video you have ever seen – I'm not confident of a career in Hollywood – but I'm sure you don't care much).
Here it is …..
How To - Kale Smoothie
I've said it before – but I think triathlon is a just fantastic option for mums looking to get into (or back into) pre-baby shape while doing something enjoyable at the same time.
You know why I love it? Coz it's not boring.
A lot of exercise is.
Doing the same class over and over. Even sticking to a gym routine that you have plateaued at, and can no longer see any improvements with.
It's not your fault!
Because there is a bit of swimming, a bit of cycling and a bit of running – there is loads of variation (especially if you chuck in some yoga), and by having an event to look forward to and focus on, there is no better motivation to get you moving.
You do have to train smart though.
Luckily, there is something coming next week that'll help with that – even if you're not ready to pick an event (triathlon training is fun even if you never plan to race).
I'll keep you posted. Thanks for watching / reading.
PS: As usual, feel free to like and share and all that other stuff.
And for more free recipes and workouts check out my FB page. FB Page. Ta.
1: TAKE IT SLOW: I've always been self-employed, however, when I worked out of the Hilton gym one thing was always certain. It would be absolutely mobbed (which was a nightmare for me and my clients) for the first 3 weeks in January.
And then absolutely empty.
The reason. Everyone was going from not exercising to exercising 6 times a week as part of a New Year resolution.
So they sickened themselves – and probably now have a negative attitude toward exercise.
I would so much prefer you start off once or twice a week consistently, and then build up from there. Remember you want to exercise for the rest of your life – so no rush!
2: CHOOSE SOMETHING FUN: If you start running a few times a week (which almost everyone in my town seem to do), and you absolutely hate running / or it doesn't suit your joints, then guess what? You're not going to stick with it (see point 1)
Go to a class with friends for an active laugh. I'm still biased towards Metafit. Or try something low impact like swimming or yoga.
Or do go running if it suits. I love running, and it does as much for my frame of mind as it does for my body.
Or even better – keep your eyes open for a certains person Triathlon guidelines coming soon (yes, that person is me :-).
3: DRESS RIGHT: It's nice to feel confident and snazzy (yes, I did just use that word) when you go to work out indoors or outdoors.
Keep cozy outdoors – especially in Scotland.
Wear the correct shoes – court shoes for indoor classes, properly fitting running shoes for outdoors.
4: EXERCISE SAFELY: So what would I suggest?
Get a decent trainer (shocker). He or she will challenge you without damaging you. And they should listen to your individual goals and then not give you a one-size-fits-all routine that you'll get bored with (as you often get in a gym induction).
Or a professional running a class / bootcamp style session.
Or at least YouTube any moves you're about to take onboard and do them properly.
Again, I may know a good trainer for you to consider.
5: FUEL YOURSELF: If you're going from sedentary to active, you have to eat right. Enough calories (good ones) to give you energy to move around, and few enough to lose weight as you gain fitness.
That's it folks. And by the way, I can help with all of these points. Just give me a shout.
Please look after yourself - in fact, check out my 'King Eats First' post about looking after number one sometimes. the king eats first
And lastly, I've mentioned (100 times) recently that I'm a fan of triathlon training. Low impact, fun and varied, and low injury risk. So you'll be interested in something coming next week(ish). I'll keep you posted.
Thanks for reading. Please click the RSS button on the right, leave some comments and I'll reply asap, and share on your timeline if you so desire.