Increased CO2 tolerance can be a sign of improved fitness, particularly in the context of endurance and respiratory efficiency, but it doesn’t directly make you fitter by itself. Here’s why:
CO2 Tolerance and Respiratory Efficiency: When you exercise, your muscles produce carbon dioxide (CO2) as a byproduct. If you’re more tolerant of higher levels of CO2, it means your body is better at handling the buildup of this gas, which is often associated with improved respiratory efficiency and the ability to perform at higher intensities for longer periods.
Respiratory Training: Training that focuses on improving CO2 tolerance, like certain types of breath-hold exercises or high-intensity interval training (HIIT), can enhance your body’s ability to manage CO2 and improve oxygen usage. Over time, this can contribute to better endurance, stamina, and overall cardiovascular fitness.
Mental and Physical Endurance: Higher CO2 tolerance often correlates with better control over breathing patterns and a greater ability to stay calm under physical stress. This can be especially beneficial for athletes in sports requiring high levels of endurance, mental focus, and breath control, such as swimming, running, or even freediving.
Fitness as a Broader Concept: Fitness encompasses a wide range of attributes, including strength, flexibility, endurance, and more. CO2 tolerance is just one aspect of the complex system of factors that contribute to overall fitness.
Summary: Increased CO2 tolerance can be a useful marker of improved fitness, particularly in endurance and respiratory efficiency, but it is just one component of overall fitness. To become fitter, it’s important to engage in a well-rounded exercise regimen that includes strength, flexibility, cardiovascular training, and proper nutrition.
Breath-holding can improve cardiovascular fitness through several physiological mechanisms. Here’s how it works:
1. Increased Oxygen Efficiency:
During breath-holding, your body has to manage the available oxygen more efficiently. Over time, this can lead to improved oxygen utilization by tissues, particularly muscles. This adaptation can improve your overall endurance and cardiovascular efficiency, as your body becomes better at using oxygen during physical activity.
2. Stronger Respiratory Muscles:
Holding your breath challenges your respiratory muscles, including the diaphragm and intercostal muscles. These muscles need to work harder to maintain lung capacity and control the release of air. Strengthening these muscles contributes to better breathing efficiency during exercise, which is crucial for cardiovascular fitness.
3. Increased CO2 Tolerance:
Breath-holding increases the levels of carbon dioxide (CO2) in the blood. This buildup can enhance your body’s tolerance to CO2, which is beneficial during intense physical activities where CO2 levels rise. A higher tolerance can delay the onset of breathlessness, allowing you to sustain exercise longer.
4. Enhanced Blood Circulation:
The temporary cessation of breathing increases blood pressure as your body responds to the lack of oxygen and buildup of CO2. This can lead to improved blood circulation as your cardiovascular system adapts to these conditions. Over time, this can improve the efficiency of your heart and blood vessels, contributing to better cardiovascular health.
5. Stimulation of the Parasympathetic Nervous System:
Controlled breath-holding activates the parasympathetic nervous system, which helps to lower heart rate and promote relaxation. This practice can lead to a more balanced autonomic nervous system, where your body can more effectively switch between states of rest and activity. A well-balanced nervous system supports overall cardiovascular health by maintaining healthy heart rhythms and reducing stress on the heart.
6. Improved Mental Focus and Stress Management:
Breath-holding exercises often require mental discipline and focus, which can help reduce stress. Lower stress levels can lead to lower blood pressure and reduced strain on the cardiovascular system, contributing to better overall heart health.
By regularly practicing controlled breath-holding exercises, such as those found in certain yoga practices or free diving training, you can gradually improve these aspects of cardiovascular fitness. However, it’s essential to approach breath-holding exercises cautiously and progressively to avoid risks such as dizziness, blackouts, or other potential dangers, especially if done unsupervised or without proper training.
This is a run of the mill, basic mindset program !
Improving your mindset is a powerful goal, and creating a structured plan will help you stay on track. Here’s a six-week plan to help you cultivate a more positive, resilient, and growth-oriented mindset.
Week 1: Self-Awareness and Reflection
Goal: Understand your current mindset, thought patterns, and identify areas for improvement.
Daily Tasks:
Journal: Spend 10-15 minutes each day journaling your thoughts, emotions, and experiences. Reflect on your day and note any negative thought patterns.
Mindset Audit: Identify limiting beliefs and write them down. Start questioning these beliefs.
Gratitude Practice: Write down three things you’re grateful for every morning to begin cultivating a positive focus.
Week 2: Challenge Negative Thoughts
Goal: Develop the ability to recognize and reframe negative thoughts.
Daily Tasks:
Thought Journaling: Each time you notice a negative thought, write it down. Then, challenge the thought by asking, “Is this true?” and “What evidence do I have for and against this thought?”
Affirmations: Create a list of positive affirmations that counter your negative thoughts. Repeat these affirmations daily, especially when you catch yourself thinking negatively.
Mindfulness Practice: Spend 5-10 minutes a day practicing mindfulness meditation to become more aware of your thoughts without judgment.
Week 3: Building Resilience
Goal: Increase your ability to bounce back from challenges and setbacks.
Daily Tasks:
Resilience Exercises: Engage in daily exercises that challenge your comfort zone, such as trying a new activity, talking to someone new, or tackling a difficult task.
Problem-Solving Practice: When faced with a problem, write down possible solutions instead of focusing on the problem itself. This shifts your focus to action rather than rumination.
Daily Reflection: At the end of each day, reflect on how you handled challenges. What went well? What could you do better next time?
Week 4: Growth Mindset Development
Goal: Cultivate a growth mindset, where you view challenges as opportunities to learn.
Daily Tasks:
Learn Something New: Dedicate time each day to learning something new, whether it’s a skill, a piece of knowledge, or a new perspective.
Embrace Challenges: Actively seek out challenges and view them as opportunities for growth. When something feels difficult, remind yourself that it’s a chance to improve.
Praise Effort, Not Outcomes: Focus on praising your efforts rather than the end results. This reinforces the value of persistence and hard work.
Week 5: Gratitude and Positivity
Goal: Increase positivity and foster a mindset of gratitude.
Daily Tasks:
Gratitude Journal: Expand your gratitude practice by writing not just what you’re grateful for, but why. Reflect on how these aspects of your life have positively impacted you.
Random Acts of Kindness: Perform one act of kindness each day. This shifts your focus outward and reinforces positive feelings.
Positive Visualization: Spend a few minutes each day visualizing positive outcomes for your goals and dreams. Imagine the steps you’ll take to get there and how it will feel to succeed.
Week 6: Integration and Continuous Improvement
Goal: Consolidate your progress and develop a plan for ongoing mindset improvement.
Daily Tasks:
Weekly Review: Reflect on the past five weeks. What changes have you noticed in your mindset? What strategies have been most effective?
Set New Goals: Based on your progress, set new mindset goals for the next 6 months. Break these down into smaller, actionable steps.
Create a Personal Development Routine: Establish a daily or weekly routine that incorporates the practices that have worked best for you, such as journaling, mindfulness, learning, or gratitude.
Additional Tips for Success:
Accountability: Share your goals with a friend or mentor who can help keep you accountable.
Patience: Remember that mindset shifts take time. Be patient with yourself and recognize that setbacks are part of the process.
Adaptability: If something isn’t working, don’t be afraid to adjust your plan. The key is to stay committed to your overall goal of improving your mindset.
By the end of these six weeks, you should notice a significant shift in how you approach challenges, think about yourself, and engage with the world around you.
Findings from this study highlight five main themes where participants experience medicines as: 1) life-saving and indispensable, 2) normal and a daily routine, 3) confusing and concerning, 4) unsuitable without adjustment, and 5) intrusive and unwelcome. These results can be the basis for mutually agreed prescribing through a co-creative approach that aims at enhancing open and honest dialogues between patients and healthcare professionals in partnership about medicines.
The conclusion was “In conclusion, the results from this study indicate the need for a co-creation of a treatment plan in partnership between patients and healthcare providers when prescribing medicines. This research can be seen as a call to action for researchers who focus on improving medicine-taking to recognise the importance of the patients’ lived experiences of medicine-taking and how this may impact on their actual medicine-taking”
This has impolications in the strength and fitness arena! programmes must be built in partnership with the client!
I often set 531 as an initial program for people to look to get stronger in the squat, press bench and deadlift. I called these notes “A “work in progress” overview of the 531 ( and “beyond 531) protocol“
These notes assume you know how to actually do the moves!!
I start them off with building to a 3 rep max, and use that 3 rep figure as a 1 rep max (of course it isn’t, but it gives you a nice margin for those days you dont want to smash your lifting)
Week 1
Week 2
Week 3
Week 4
65% x 5 reps
70% x 3 reps
75% x 5 reps
40% x 5 reps
75% x 5 reps
80% x 3 reps
85% x 3 reps
50% x 5 reps
85% x 5 +or more reps
90% x 3+ or more reps
95% x 1+ or more reps
60% x 5 reps
75% x 5
80% x3
85 x 3
50% x 5
65% x 5+
70% x 3+
75% x 5+
40% x 5
Ideally week 4 is a deload, but people often skip it!
The one rep max you use in this regime is actually your 3 rep max!!
On your first class, youll choose the move you want (normally squat, or deadlift or bench or press) and you will work up to the heaviest set of 3 you can safely manage with good form.
Imagine you know you can lift 100kg once. The chances are you can lift 90kg 3 times. You take 90kg as your 1 rep max For example, in this example your week one week figures would be
65% = 58.5 75% = 67.5 85%= 76.5
The cycle starts when you do!
Many people lift too heavy too quickly, this regime gets you to focus on long term efforts. Its often observed that many people over-estimate what they can do in the next month, but underestimate what they can do in the next year.
Youll notice some of the percentage figures have a + sign. This means do as many reps as you can with good form
At the end of each cycle 3-4 week cycle you increase the weight by “up to” 5kg for squats and deadlift, and “up to” 2.5kg for bench and press.
In each class you can choose a move and do the accessory move associated with it, or simply do 2 moves!!
At the end of each session youll be expected to work up to 3 x 5 of pull ups and/or dips, then start adding weight. Youll be given a program to achieve this. If you have no pullups/dipd, youll start with negatives (or push ups, ring rows).
Some people decide to chase body building targets. We set you up for this on an individualised basis.
Strength class Accessory moves.
Accessory exercises serves many purposes. Basically you want to hit the main lift with a full tank, then do some “accessory”
Accessory exercises offers you the chance to continue to develop the moves without the same risk of injury/overuse you’d be exposed to if you just performed the main lift over and over. Although this stands at odds with the 531 accessory programming called “boring but big” where you simply do the same exercise for 5 sets of 10. In fairness, the loading is lighter, but there is still a risk
Accessory exercises also allow you to focus on different muscle groups or stimulate the same muscles in different ways. This is supposed to reduce your weakness and imbalances and makes you stronger and more resilient. The correct accessory will make you stronger and support your main lift.
This however makes assumptions about how you want to train.
If you want to come once a week and do all 4 lifts in a session (possible) , you really have to put a wriggle on, and there will be no chance for any accessory work . Its ok, it still works although long term you need to increase the stimulus!
Assuming you want to devote a full hour to a single skill, you’ll need to build in extra accessory moves, Ideally targeted at the weaknesses we have observed when performing the main move.
Whether or not you strength train once a week, twice a week, or 4 times a week, to have a stronger future you need to perform the lifts at least once a week!
If you add a 1kg a week to your lifts, that could mean in a years time you’ll have todays deadlift PLUS 50kg, todays squat Plus 50kg (obviously this gets harder the stronger your starting point)
Here are the suggested accessory moves with some warm up ideas
Press
Suggested warm up moves Inch worm Static hang Banded shoulders
Accessory
Boring but big 5 x 10 Press again (at anywhere 40-70%, build it up)
Or a mix or selection from these
Dips, 3- 5 x 5 (weighted) (or build to 5 unweighted. Ask for the regime) Dumbbell rows 3 x 8/12 Shrugs 3 x 8/15 Flaps 10 on each move. Build weight
Back arm (tricep) extension raises. Standing or lying 3 x 6/8 (vary each session) Landmine variations. “Lift behind” move
Deadlift
Suggested Warm up ideas
Banded hamstring PNF, Broad jumps, Lunges Deadlift variations This is where you will choose a near match as your main deadlift Deadlift off blocks Deficit deadlift Banded deadlift Pauses
Accessory
Boring but big 5 x 10 deadlift (at anywhere 40-70%, build it up)
Or a mix or selection from these
Sledge push 20 length of gym ( start with your 10 rep figure and build from there) Lunges 3 sets 6/8 reps per leg Hanging ab/ straight leg raise 3 x 8/10 Chins 2-5 sets x 5 (weighted) (or build to 5 unweighted. Ask for the regime) Good mornings 3 x6/8
Back raises 3 x 8/10 Reverse hyper 3 x 8/10
BENCH PRESS
Warm up Banded shoulders Push up variations Flaps 5-10 on each move
Main lift variation Larson press Pauses Bands
block
Accessory
Boring but big 5 x 10 bench press (at anywhere 40-60%, build it up)
Or a mix or selection from these
Push ups (close grip) 3 x 8-12 Tricep extensions 3 x 6, 8, 10 (vary each sesion) Skull crushers 3 x 6, 8, 10 (vary each sesion) Barbell incline press 3 x 6, 8, 10 (vary each sesion) Tricep extension raises. Standing or lying 3 x 6/8 (vary each session)
Squat
Warm up ideas Crab walks, monster walks Air squats
Rolling pistols Broad jumps
Alternative Box squats Pauses Bands
Boring but big 5 x 10 (at anywhere 40-60%, build it up)
Or a mix or selection from these
Step ups 3 x 6/8 reps each leg (vary each session) Bulgarian split 3 x 6/8 reps each leg (vary each session) Sledge push
Bicep bulging
The aim is to get between 9 and 24 sets a week ( so I’ve settled on 15 total work sets of between 8 and 12 reps when you hit 12 reps, increase the weight, so you just about get 8, then build up over the next few workouts)
3 sets bicep curls 3 sets “elbows behind” ( drag curls or lying supine on a bench) 3 sets elbows forward ( elbow on bench, or armd blaster or seated concentration curls) 3 cross body hammer curls 3 waiter curls!
This is currently done in one session, but the target is weekly, so you could do 2 sessions of say 6 to 7 sets.
Pull up and dips
Work your way to 3 x 5 pull ups, then start adding weight. If you have no pull ups, ask andrew for the pull up program CORE:
side planks, ( 90 seconds) Dish hold , build to 45 seconds: arch hold to 30 seconds.
During the session, start building GHD sit ups start low numbers ( with that knee push down) say 3 sets of 3-5. Build to a total set of 50-100.
The Demartini Values Assessment process is a structured method developed by Dr. John Demartini to help individuals gain clarity on their core values and priorities in life.
Here’s a detailed explanation of the process:
Preparation: • Before starting the assessment, it’s important to create a conducive environment that allows the individual to focus without distractions. This might involve finding a quiet space and allocating sufficient time for the assessment.
2. Questionnaire or Interview: • The assessment typically involves a series of questions aimed at uncovering the individual’s values across different areas of life. These areas may include career, relationships, health, personal development, spirituality, and more. • The questions are designed to probe deeply into what truly matters to the individual, often prompting them to reflect on past experiences, aspirations, and emotional responses.
3. Scoring or Ranking: • After answering the questions, the individual may be asked to score or rank their responses based on the level of importance each value holds for them. This helps in identifying the hierarchy of values, with the most significant ones rising to the top.
4. Analysis: • Once the values have been identified and ranked, the individual and possibly a trained facilitator analyze the results to gain insights into their priorities and motivations. • They may explore how these values influence their decision-making, behavior, relationships, and overall sense of fulfillment.
5. Integration and Application: • The final step involves integrating the insights gained from the assessment into the individual’s life. This may include setting goals and making decisions that are more aligned with their core values. • Ongoing reflection and adjustment are encouraged as the individual continues to grow and evolve.
6. Follow-Up: • Depending on the context, there may be follow-up sessions or exercises to further explore and reinforce the understanding of values. • Follow-up assessments may also be conducted periodically to track changes in values and ensure alignment with the individual’s evolving aspirations and circumstances.
The Demartini Values Assessment process is often conducted in coaching, counseling, or personal development settings, either one-on-one or in group workshops. It serves as a powerful tool for increasing self-awareness, enhancing decision-making, and fostering a greater sense of purpose and fulfillment in life.
Here are some examples of the questions used
The specific questions used in a Demartini Values Assessment may vary depending on the facilitator and the individual’s unique circumstances. However, here are some example questions that might be included in the assessment process across different areas of life:
The specific questions used in a Demartini Values Assessment may vary depending on the facilitator and the individual’s unique circumstances. However, here are some example questions that might be included in the assessment process across different areas of life:
1. Career/Career Satisfaction:
• What aspects of your career do you find most fulfilling?
• What accomplishments in your career are you most proud of?
• How important is financial success and stability to you in your career?
2. Relationships:
• What qualities do you value most in your relationships with others?
• What kind of partner or friends do you admire or aspire to be like?
• How important is communication, trust, and intimacy in your relationships?
3. Health and Well-being:
• What does living a healthy lifestyle mean to you?
• How important is physical fitness, nutrition, and self-care in your life?
• What health-related goals or habits do you prioritize?
4. Personal Growth and Development:
• What areas of personal growth and development are you currently focusing on?
• What skills or knowledge do you want to acquire or improve upon?
• How important is continuous learning and self-improvement to you?
5. Spirituality and Meaning:
• What spiritual or philosophical beliefs resonate most with you?
• How do you find meaning and purpose in your life?
• How important is connecting with something greater than yourself to your overall well-being?
6. Family and Home Life:
• What role does family play in your life, and what values do you associate with family?
• How do you prioritize time spent with your family and loved ones?
• What aspects of your home environment are most important to you?
7. Community and Social Impact:
• What social causes or issues are you passionate about?
• How do you contribute to your community or society in meaningful ways?
• How important is making a positive impact on others and the world around you?
These questions are intended to prompt reflection and introspection, helping individuals identify and prioritize their core values across various aspects of their lives. By exploring these questions and discussing their responses, individuals can gain deeper insight into what truly matters to them and use this awareness to make more aligned choices and pursue greater fulfillment.
On an increasing basis you’ll see portable pull up bars being erected in public places with a ”can you hang for 90 seconds? ”challenge
Often there is a prize involved , but the task is made harder as the bar ( on the versions I’ve seen ) spins a bit making holding onto it rather hard .
Whilst I’ll talk about coping with the spin in another article , I thought it would be best to build up your hang ability on a normal bar .
Hopefully this 6 week training schedule will be helpful. It assumes you can hang for 45 seconds.
• Day 1: Hang for 45 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 50 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 55 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest
Week 3: Day 1: Hang for 60 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 65 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 70 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.
Week 4:• Day 1: Hang for 75 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 80 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 85 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.
Week 5:• Day 1: Hang for 85 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 88 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 90 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.
Week 6:• Day 1: Hang for 90 seconds, rest for 1 minute, repeat 3 times. • Day 3: Hang for 92 seconds, rest for 1 minute, repeat 3 times. • Day 5: Hang for 94 seconds, rest for 1 minute, repeat 3 times. • Day 7: Rest.
This program gradually increases the time you hang from the pull-up bar each week, allowing your muscles to adapt and get stronger.
Even if you don’t make the 90 seconds , hanging from a bar is really , really good for your shoulders ( unless your doctor has told you that you have exploding shoulders and will die if you use them )
A limiting belief is a belief that constrains you in some way, often by creating self-imposed barriers or restrictions on what you can achieve.
In the context of exercise and weight loss, a limiting belief might be the belief that you’re not capable of losing weight or that you’ll never be able to stick to an exercise routine.
These beliefs can undermine your ability to exercise and lose weight by demotivating you, causing you to give up easily, or leading you to engage in self-sabotaging behaviors.
For example, if you believe that you’re destined to be overweight, you might not even bother trying to exercise or eat healthily because you don’t believe it will make a difference. Identifying and challenging these limiting beliefs is crucial for making progress towards your fitness and weight loss goals.
Everyone talks about living a better happier life. But what theoretical approaches can you take to change your attitude towards , say food , exercise , anger , drug and alcohol abuse.
Here are summaries of some of the top behavior change theories
:1. Transtheoretical Model (TTM): Also known as the Stages of Change model, TTM describes behavior change as a process that occurs in stages: pre-contemplation, contemplation, preparation, action, and maintenance.
2. Health Belief Model (HBM): HBM suggests that people’s beliefs about a health threat, perceived benefits of action, perceived barriers to action, cues to action, and self-efficacy influence their readiness to take action.
3. Social Cognitive Theory (SCT): SCT emphasizes the role of social influences, observational learning, and self-efficacy in behavior change. It suggests that behavior is influenced by the interactions between personal factors, environmental factors, and behaviors.
4. Theory of Planned Behavior (TPB): TPB proposes that attitudes, subjective norms, and perceived behavioral control predict an individual’s intention to engage in a behavior, which in turn predicts actual behavior.
5. Operant Conditioning: This theory, popularized by B.F. Skinner, suggests that behavior is shaped by the consequences that follow it. Positive reinforcement, negative reinforcement, punishment, and extinction are the main mechanisms.
6. Self-Determination Theory (SDT): SDT emphasizes the importance of intrinsic motivation and the satisfaction of psychological needs (autonomy, competence, and relatedness) in driving behavior change.
7. Social Ecological Model (SEM): SEM considers the complex interplay between individual, interpersonal, organizational, community, and societal factors in influencing behavior. It emphasizes the importance of multiple levels of influence in behavior change interventions.
These theories could provide a framework for understanding how and why behavior change occurs, and they are often used in designing interventions to promote healthy behaviour’s. However it seems that obesity rates are soaring with allegedly 95 % of people who start a diet , failing .
The battle really is on to something that works . There are lots of stories and Instagram takes of success , but they tend to be the exception .
John Rohn’s “12 Pillars” model is a framework for personal development and success, comprising twelve fundamental principles or pillars. Here’s a breakdown of each pillar and what it involves:
1. Personal Development: This pillar emphasizes the importance of continuous self-improvement and growth, both professionally and personally.
2. Take Charge: Taking charge of one’s life involves assuming responsibility for one’s actions, decisions, and circumstances.
3. Goal Setting: Setting clear and achievable goals is crucial for progress and success. This pillar emphasizes the importance of defining specific objectives and working towards them.
4. Seek Knowledge: Continuous learning and seeking new knowledge are essential for personal and professional growth. This pillar encourages individuals to expand their minds and acquire new skills.
5. Change Your Thinking: Positive thinking and mindset play a significant role in achieving success. This pillar emphasizes the power of optimism and the importance of cultivating a positive outlook.
6. Master Your Emotions: Emotional intelligence and self-control are vital for navigating challenges and achieving success. This pillar emphasizes managing emotions effectively and maintaining composure in difficult situations.
7. Surround Yourself with Winners: Surrounding oneself with supportive and positive individuals who share similar goals and values can greatly influence success. This pillar highlights the importance of building a strong support network.
8. Learn the Art of Living Well: Living a balanced life involves taking care of one’s physical, mental, and emotional well-being. This pillar emphasizes the importance of maintaining a healthy lifestyle and prioritizing self-care.
9. Take Action: Success requires more than just planning; it involves taking consistent and purposeful action towards one’s goals. This pillar emphasizes the importance of initiative and perseverance.
10. Be Disciplined: Discipline is essential for achieving long-term success and overcoming obstacles. This pillar encourages individuals to develop self-discipline and commitment to their goals.
11. Value Your Time: Time is a precious resource, and how it is managed can significantly impact success. This pillar emphasizes the importance of prioritizing tasks, setting boundaries, and making the most of each moment.
12. Leave a Legacy: Beyond personal success, leaving a positive legacy involves making a meaningful contribution to others and the world. This pillar encourages individuals to think about their impact and how they can leave a lasting legacy.
By embracing these twelve pillars, individuals can cultivate the mindset, habits, and behaviors necessary for personal growth, fulfillment, and success in all areas of life.
Andrew Stemler 