Testimonial from a client....

I have the proud honour of being one of Ollie's biggest losers! Three stone in six months is incredible and I never would have been able to do it without his advice, guidance and bullying (in a good way). And all this despite the fact that I am not only a vegetarian but a Welsh one at that. I had been trying for years to build up the courage to go to the gym and had many false starts but I decided that enough was enough and I needed some help. I am so glad that I got in touch with Ollie, he started me off slowly with light exercises and not too much of anything (even though I still needed a lie down in a dark room afterwards) but by the end of six months I was doing a full hour of quite hard exercise, and enjoying it! I have gone from getting out of breathe doing 20 step ups to being able to do 100 squats (while moaning) ,15 minutes plus at high level on the rowing machine, cross trainer, cycle - take your pick - lifting weights and all sorts. And 45 minutes of spin class. Incredible. So I would fully recommend getting Ollie to help with the initial phase of any new health and fitness programme, if I hadn't left Oxford I would certainly still be seeing him 2/3 times per week. I am now putting what he taught me in to practice in another gym, it's amazing how much I have learnt in such a short period of time.

Wow!

Congratulations!

Just want to congratulate 2 of my clients for their weightloss efforts so far....

Both of them have now lost over 3 stone! Thats around 20kgs! If fact one of the girls is closer to losing 4st than 3 st, she's lost nearly 25kgs!!!!

Find something that weighs around 20kgs and pick it up.... go on, feel how much weight they have lost and then think about how much you can lose!

Winter is kicking in, traditionally a time for weight gain so beat the bulge, get down here and start feeling better about yourself. In fact if you come down and start training with me before Christmas i will give you cash back for every pound you lose... just ask for details.

Thanks

OC

Tuesday 6/10/09 Training

Chest dominant training today!

A nice little chest tester...

Bench Press~ 4 x 5 reps

Bench Press~ 5 sets of 60kg max reps followed by max reps of 50kgs

Standing Barbell Military Press~ 4 sets x 12 reps

Stability Ball Dumbbell Press~ 4 sets x 12 reps

Dumbbell Flyes~ 4 sets x 12 reps

Smith Machine Incline Press~ 4 Sets x 12 reps

During all rest periods (1 min) 30 secs is spent skipping aim for 50+ skips.

As you can tell quite a high volume of reps but a little strength thrown in at the beginning.

Enjoy

OC

Todays Training!

Ok so i get asked some times, very occasionally, what i do for training. Well here's an example of my morning session today Thurs 1/10/09:

Sumo Deadlift: 4sets of 5 reps.... 120kg, 130kgs, 140kgs, 150kgs

superset with

Leg Press: 4 sets of 10 reps: 120kgs

Bent Over Rows: 10 sets of 10 reps: 60kgs

superset with

Kettlebell Swings: 10 sets of 15 reps: 32kgs

Walking Lunges: 3 sets of 40 lunges steps (length of the sports hall): 25kgs sandbag on back

Kettlebell Front Squats: 2 sets of 12 reps: 2 x 12kg KB's

Leg Curl: 3 sets of 8 reps: 60kgs

superset with

Stability Ball Hamstring Curls: 3 sets of 12 reps.

That's it, took 55mins-60mins

Was hard work but ready for this afternoons session with the boys and a bit of core work.

Enjoy!

OC

Which sport do you think claims the fittest athletes?

Generally i have an interest in most sports, i find the fitness within different sports quite interesting.

Is a sprinter for example fit? I mean they never go over 200m when training.. yet they are in phenomenal shape.. I would argue they are very fit.

Rowers would appear very fit wouldn't they? They can keep going and going and going... yet get them to do a sprint and they struggle...

I've recently taken up an interest in MMA, mixed martial arts. The fitness levels of these athletes it quite frankly ridiculous!! I mean they can sprint, have phenomenal power in each of their kicks or punches, they can go for 5 rounds of 5 mins. Have you ever seen the videos of Sean Sherk training, or Brock Lesnar training. The guy is 260 lbs and yet can move like a cat!

Sooo which sport do you think has the fittest players/ competitors? Boxers, MMA fighters, rugby players, rowers, footballers, golfers?

Ill tell you what i think, let me know what you think....

OC

More Speed tips from across the pond!

Interesting stuff from a strength and conditioning coach out in the states.

Id never thought of arms movement training!

Speed

Check out this clip of the top NFL speeds!!!

Organic Food

Dont believe everything you read in the papers!!

http://news.bbc.co.uk/1/hi/health/8174482.stm

An article has just been realised saying that there in no benefit to eating organic foods..... rubbish!!

The study did not go into one of the main concerns which is how many chemicals end up going into your body with the mass produced commercial foods. All the pesticides and chemicals they spray on them end up in your body. Our bodies have not evolved enough to be bombarded by all these chemicals and pesticides!

The organic meats will not have been pumped full of antibiotics or medicines which will also be entering your digestive system. Antibiotics put a huge strain on your body.

I have been doing a trial for the last month only eating organic vegetables and i can honestly say that i have never felt better, im more alert and functioning so much better. I have also switched to organic fish and as much organic meat as i can afford. This is tho only thing i have changed, training schedule is the same and no other external factors have changed. In my opinion organic is worth every penny, and its not that much more expensive!

Thanks
Ollie

Hip Mobility!!

Have a look at this video link from the guys at Synergy Athletic, great little routine for people to follow to unlock those hips!! Runners especially!

http://www.synergy-athletics.com

Thanks keep coming back!!

Ollie

New Qualification!!!

So last weekend I did my MMA (Mixed Martial Arts) instructors course.

I have never been so stiff the day after a course EVER!!!

Honestly these are the ultimate workouts, just look at any of the guys or girls using this form of workout and the results speak for themselves.

Based around punches, kicks, knees and elbows. All pad work and large body movements to utilise as much of the body as possible giving you the best cardio/resistance workout ever!

Come down to the centre and try it out!!!

£15 for a 30 min kick ass session!

The new gym is now complete and memberships are going well, come and join its by far the cheapest gym in the area, and if you say you have read my blog i'll give you a free session!

Thanks
Ollie

A couple of workouts I put together.

Here at OC Fitness I like to post workouts that i have tried and completed.

These 2 workouts are fairly exhausting on the muscles involved. Have a go and see what you think!

New Gym 6th July!!!!

New gym will open 6th of July 09 @ Radley College!

The gym i work at is opening our new, fitness suite and free weights room in under a month, i will post pictures as soon as its done. Its looking great at the moment!

Also ive just come back from the USA, went to a couple of gyms over there. Loved the fact they had chains, bands and other things you dont find in the gyms over here unless there is a PT thats using them. Was really good to see how far ahead they are of us in terms of training. I watched a couple of trainers over there, they seem to know alot of the members, unlike over here where the PT's seem to be a bit reluctant to be sociable with the customers!

Anyway i may also in the future be bringing on a new string to OC Fitness, in the form of a physiotherapist so watch this space!!