No matter how old one gets September has always felt like returning to school.  This time of year could be school time for many or it could be a return to work.  Whatever issues one is facing in the autumn; business, personal or academic, the fact remains that the only route is to embrace a balanced fitness lifestyle.

Make a check list which includes physical effort, emotional health, nutrition and recovery. If we train with quality rather than quantity we will become physically stronger. When we think positively and address our spirituality we free our mind and the rest follow. Following correct nutrition gives us the energy for our healthy lives and protects our bodies from breaking down. By factoring in recovery and rest we progress not just physically but mentally as well. By following the September check list we will create the positive energy that will change our lives, our loved ones and the world around us for the better!

Josh and Corrine

I have just celebrated my 53rd birthday on June 20th. My partner Corrine made the day very special by surprising me with a trip to the theatre to see the Jersey Boys. This is the musical story of Frankie Valli and the Four Seasons. I probably embarrassed her by singing along with each song, but you can get away with that when it’s your birthday.

The story behind the musical is about a bunch of guys from a rough part of town that had a dream to be successful. They had to face all the most difficult things that life can throw at anyone and by never giving in or giving up they made it.

So whatever our goals may be and however tough life becomes as long as you never quit you can attain your dreams. Live your life with real purpose and passion no matter what one has to face, just like the Boys from Jersey!

This is the time of year for many forms of academic testing. I really feel for all the young around the world whom are in, or are preparing for, end of term exams. While there is a need to be tested the stress put on results leads to many individuals simply unable to deal with this pressure. Anxiety, worry and depression effect many students from poor exam results and this can stay with an individual for the rest of ones life.

After school many just don’t want to try and discover new experiences (whether work or personal) since they may not succeed and then again be told their useless and can never be successful. I myself in my own profession have had the greatest learning experiences from failing. From my fitness, to my personal relationships, failure has been the best learning curve. If we only talk about success and never dwell on the positive points of learning through failure, we may be in danger of bringing up young people who stay well within their comfort zone and never try in fear of failure. This is a crime for them and society. Let’s embrace failure when it happens with honesty and learn from it .

We at FI are pleased and excited to announce that we have joined forces with www.ocado.com (the online food delivery company) to bring you the Get Fit for Summer program.

‘You are what you eat’ and ‘you lose it if you don’t use it’  are phrases that one has heard before. Now however, we at FI and Ocado are going to help people not just talk the talk, but walk the walk. 

How? Answer - by combining a much easier and proactive approach to effective, sensible training and nutritious eating that is brought straight to your home.  Result -  a fitter and healthier summer is just a few clicks away. www.ocado.com

My friend and client Andriy Shevchenko showed, by his display at Wembley, the footballing skills that won him the 2004 European footballer of the year. His goal was taken like a true pro getting past his old team mate John Terry. Although only coming on as a second half sub - his pace, skill, and strength lit up the pitch for the Ukrainian team. Lucky for England his coach did not start him since I believe there was more to see from this special talent.

Andriy  has been given alot of grief from the media. Beginning with his arrival at Chelsea  a few years ago and continuing with his return to AC Milan.

His football did the talking last night while his fans cheered and his critics were silenced. Andriy still has a good number of years to play and his focus on conditioning will insure that those quick feet will produce many more goals. For those that have had the pleasure to meet him know him as a real good guy and a true gentleman. All of your fans the world over want to say, ‘well done and keep it up Andriy’

On March 23rd Roger Bannister celebrated his 80th birthday. When a reporter asked him if he would go out for a run on his birthday he told him that Monday (23rd) was a weight training day.

His answer gives us an insight into his life long training principles. When Roger Bannister broke the four minute mile record in 1954 most runners were training with the ‘more is better’ approach to the mile. They would keep adding extra miles to their training regime in the hope that this would produce a faster  time.

Rogers outlook was totally different, he believed that it was the quality of his workouts and not the quantity that counted.  His training sessions were never more than an hour and he rested the day before an event. Many sport writers at this time wrote about Rogers training as being lazy and that he ran on pure adrenaline. He was however training smart, believing that less was more by allowing his body to recover and get stronger from his efforts. Over the years I’ve seen people that spend forever in the cardio theater doing the ‘more is better’ approach to their training . These individuals run, step, and bicycle for hours a week with no real fitness progression. They need to follow Roger and include sessions of weight training to keep their muscles strong and flexible, while protecting their bodies from injury. They also need to take rest days that insure recovery.

Roger knew back then that one gets stronger during rest not during a workout. So let me say from all of us at FI, Happy Birthday Roger and thankyou for your inspiration to train smarter and with a more balanced approach . May you have many more years of weight training Mondays to come!!

Josh

Dear Josh,
As I now hit my mid forties I find that exercise (especially resistance training) more important than ever.
You first taught me the importance of resistance training 10 years ago and I have never forgotten that lesson and still benefit from it today. Is there any further advise you can offer for someone like myself who is very consious of his diet, exercise and lifestyle?
Ian (Rutland)

Dear Ian,

Resistance exercises are  extremely important  at any age, however more so as we enter our 40,s and beyond. Our physiological age is the only one that matters. This is our ratio of muscle to fat and has a huge influence on our general health and quality of life.

When our muscles are well conditioned our metabolism increases (the amount of calories burned),our chances of illness and injury decreases and our ability to enjoy life is given a huge boost. The positive step that you take to workout with weight training is a big plus, however the approach must be smart and balanced.

• First, one must recognize the importance of recovery, so give yourself at least 48 hrs between sessions since muscles get stronger when resting not while training.
• Second, remember you are what you eat, and by eating five to six small meals daily, each with a palm size portion of protein and carbohydrate you will give yourself both the energy for daily needs and the fuel for muscle repair. Drink at least 2 litres of water daily and more with increased activity since you muscles are 60% water.  
• Thirdly, put variation into your resistance by trying pilates and yoga which are fantastic ways to enhance ones workout program. Do  one of these instead of one of your weight training sessions since the laws of recovery apply to all forms of resistance.
• Finally keep in mind the pressures of family and work , those parts of life that are very mentally and physically demanding. Your life must be made easier to deal with from your exercise and  your nutrition, since my good friend, one must train to live better, not just live to train.

Josh Salzmann

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Josh’s interview broadcast on CNN, discussing Tiger Woods return to competitive golf.

• Watch the video on CNN