The Columbia Gym CPPS

Hybrid Online Personal Training

https://www.instagram.com/p/CGkaPpMJ0Dr/?igshid=azpo59nwzqw2

Dave is one of my new Hybrid Online PT clients. Recently I’ve took on new clients who instead of just handing them a program to go and do themselves and only having phone or zoom correspondence I have been offering three different packages that involve onsite PT sessions. This allows us to meet each other in person and actually gives the client the ability to be actually able to do the program they are given. In these sessions I teach them how to correctly perform all the moves and because I get to see how they move and what ability levels they have I can design a program that is completely specific to their own realistic goals. If you don’t have experience of how to lift weights properly and you get a program to do on your own without any instruction your chances of success are very limited. Check out my packages - Package 1 - * 1 personal training session week 1 * 4 weeks program with access to MyPTHub to view and record your sessions. * Access to my Columbia Nutrition System. * Free gym access for 1 month. Package 2 - * 2 Personal training sessions week 1 and 3. * 4 weeks program with access to MyPTHub to view and record your sessions. * Access to my Columbia Nutrition System. * Free gym access for 1 month. Package 3 - * 4 Personal training sessions week 1, 2, 3 & 4. * Free Columbia Personal Training premium quality T shirt. * 4 weeks program with access to MyPTHub to view and record your sessions. * Access to my Columbia Nutrition System. * Free gym access for 1 month. Pm for a callback, more info or the arrange an appointment.

Check out Stephanie’s leg session from this morning !

https://www.instagram.com/p/CGKG0kjnY1_/?igshid=fgvexbunx696

Stephanie is one of my long term clients. Recently she has added an extra session on Saturday mornings to concentrate on legs. Here’s today’s workout - Warm up - 15 minutes of progressive back squats, single and double leg hip thrusters using no weight and 24 inch box jumps x 5 reps. A1 - Barbell back squats 4 x 8 reps 50kg A2 - Advanced time under tension ab curls. B1 - Double band hip thrusts 3 x 20 B2 - Leg extensions slow 3 x 15 42kg C1 - Hack Squats 3 x 15 20kg C2 - Lying continuous motion banded leg curls AMRAP FINISHER 5 Minutes keeping hip thrusters using KO8 band and blood restriction bands.

Checkout my first post from my new personal training Instagram page.

https://www.instagram.com/p/CGIW7B3DTv0/?igshid=1ty60pfipk5rp

I often train clients in pairs. Especially couples. Stephen and Jackie started with me around a month ago. These pics are from their finisher today. They are both wearing blood flow restriction straps. The exercise involved light dumbbells and a red resistance bands. They performed 15 seated curls with 20 standing band curls non stop for 10 minutes. Safe to say the finisher went well.

That’s me wrapped up for the week with our strength classes.

Here’s this mornings sessions.

Great to see some familiar faces returning.

Block 1 -

Back
1. Back - military bar rows, green band pull downs and lying W with light dumbbells in hands.

Conditioning option - penalty box sprint and jump.

2. 10 Bulgarian split squats, rear and front foot raised, 15 floor hip thrusts and 10 sec RKC planks.

Conditioning option - 2 laps outside running carrying 10kg sandbag.

3. Triceps - 10 close grip Tricep push ups, 15 standing plate extensions and banded 20 banded Tricep pushdowns.

Conditioning option - row, ski erg and air cycle 10 call.

Remember. We have options for each block to suit all ability levels.

Great to get back to our Autumn program today.

This phase runs until Halloween week then we’ve a week off then the second phase runs until Christmas.

Here’s today’s Pure Strength session. We worked lower body today, biceps and shoulders.

There were conditioning moves placed at each station for those who wanted the option. So you could do a pure strength option for the hour or add some conditioning moves as you pleased.

BLOCK 1 - Lower Body
Landmine Front Squats 8/10 reps
1/4 Quad squats 10 each leg with kettlebell front loaded.
Wooden block calve raises 15 reps.

Conditioning Option - 10 calories max effort on either air cycle or ski erg.

BLOCK 2 -
6 Second Eccentric Bicep Pull Ups.
10 1/4 and 1/2 Seated Bicep Curls.
Military Bar Bicep Curls 12/15 reps.

Conditioning Option - 10 Up Downs.

Block 3 - Shoulders
12/15 Overhead Presses
20 Front Band Raises
10 Push Up Shoulder Taps

Conditioning Option - 4 Sled Pushes or 10 Calories on Rower.

Great to see 2 new girls joining in today. Well done 👏👏👏.

Here’s another look at some of the workouts we do during our CFP45 program. Which still has another 6 weeks to run. So please feel free to join in.

All you need to do is be a weekly £15 member or a monthly £40 gym member.

No need to fork out £150 upfront for a program you mightn’t like or might have to leave because of other personal reasons.

Here’s today’s workout -

Block 1 - Cages

Reverse front loaded lunges x 10 - each person picked what weight they could use.
Standing overhead kettlebell presses - 4,6,8,12kg kettlebells - x 10
Seated bicep curls x 10
Seated dumbbell shoulder shocker.

Block 2 - Inertia Bands

2 TABATA TRACKS.

Block 3 - Abs and Core

McGill sit ups x 10
RKC Plank x 10 secs

Block 4 - Prowler Sleds

Alternate turns at pushing sled 10 metres. Each individual was able to add or take weight off sled to suit own ability levels.

So each block took around 10 minutes with everyone going through each block once.

CORE MOVES, VARIATION AND LARGE VOLUMES OF WORK PUT IN BY EVERYONE.

NEW 1 TO 1 AND SMALL GROUP PT SLOTS NOW AVAILABLE

Starting in November I am now able to offer more 1 to 1 personal training sessions at various times and days throughout the week. Please pm to get prices and availability.

I am also now providing small group personal training set slots for 4-6 people.

The package contains -

3 group personal training sessions per week, 12 sessions per month.

An initial diet assessment followed by guidance on how to use our generic diet plan. Then tailor the diet over the days and weeks to suit your own goals and lifestyle requirements. I don’t operate a one system suits all policy. We firstly find out what you need and what works best for you then I will constantly access and change your plan as your body changes.

The slots I currently have available are -

Tuesday - 1000hrs & 1100hrs.
Thursday - 1000hrs & 1100hrs.
Saturday - 0700hrs & 0800hrs.

So you can pick the same time slots or mix it up in order to get your three sessions per week.

As well as 12 sessions per month and continuous help with your eating plan you will also get a FREE -

Full BODYSTAT body fat scan !
Skinfold body fat measurements constantly taken!
Total body weight taken on a regular basis (when applicable).

A FREE COLUMBIA HOODIE/1/4 ZIP/VEST OR ZIP UP.

TOTAL COST PAYABLE FOR ALL THIS

£100*

*Terms and conditions apply which will be discussed prior to starting.

Week 5 of our CFP45 program started today and we’ve made some changes.

We’ve changed the combination of drills, dropped our conditioning drills from 45 seconds down to 20 second TABATA rounds and instead of upper body only strength sets we’ve moved to upper and lower body moves. Here’s our workout form today’s three sessions.

Block 1 -

10 Incline bench kettlebell presses
10 band assisted or TRX pull ups
10 front loaded 3:3 squats.

Users were able to work from 4-12kg kettlebells, move to TRX pull ups if band assisted pull ups were a step to far and they could also choose from 8-16kg kettlebells for their timed squats.

Block 2 -

4 Sled variations
1 - belt sled walks
2 - tank pushes
3 - prowler forward walks using spugler straps
4 - prowler pushes.

Again users were able to take weight on and off to suit their own ability levels.

Block 3 -

Slam ball TABATA

Using 6kg slam balls and working in pairs they both took turns in alternate 20secs bursts.

GREAT EFFORT FROM EVERYONE TODAY. GREAT TO SEE SO MANY PEOPLE STILL ATTENDING THROUGH WEEK 5.

ALSO NOT FORGETTING THE 4 NEW MEMBERS WEVE HAD JOIN THIS WEEK.

Great post !

Not to diss on any professionals that use forms of therapeutic or manual therapies but I just don’t think any of them and that includes stretching and foam rolling etc work better than a good strength program.

‘Weak things break’ - Louie Simmons.

https://www.instagram.com/p/Burs4eOB8PS/?utm_source=ig_share_sheet&igshid=jypf10f7mwd7

No matter how good they feel, things like stretching and getting soft tissue work (massage, foam rolling etc) done will absolutely not reduce your risk of injury 🙅‍♂️ - Injuries happen when the forces/stresses that are applied to a region exceed the capacities of the tissues in that region. Stated bluntly, this means that if an area isn't strong enough to handle what you place upon it, you might get injured 👎🏻 - Unfortunately, stretching and soft tissue work do nothing to improve your body's capacity to handle load/stress - You know what does? Strength training 🏋️‍♂️ - Proper strength training can increase the strength of your muscles, tendons, ligaments, bones etc. This is why research shows that the most important part of physical therapy is exercise 🙌🏻 - If you go to a healthcare provider and all they do is provide heat, manual therapy, ultrasound, and stretching, then they probably wasted your time (whether they meant to or not) - Spend some time getting stronger, and you'll likely find that you feel better and are less prone to injury - Tag a friend who would benefit from this, and comment below with any questions! - #rehabwithrv #strengthtraining _________________________________ Disclaimer: This is not medical advice. If you are currently experiencing pain, seek a qualified PT in your area #physicaltherapy #rehab #crossfit #prehab #physicaltherapist #weightlifting #olympicweightlifting #sportsrehab #sportsinjury #injuryprevention #painfree #deadlifting #exerciseismedicine #weightlifter #powerlifter #movebetter #movewell #functionalfitness #functionalstrength

Love this article.

Not because of any negative points it might be making about CrossFit I’ve always actually been a fan of CrossFit. This article is great for me because purely identifies the same things we had to realise in order to improve our classes/programs.

Getting the basic moves right first with all weight training programs should also be the first priority. Learning how to hip hinge correctly should be top of that list.

Aside from the hang clean I don’t believe Olympic lifts and gymnastic moves have a place in personal training and general population strength programs. They take too long to coach and they can cause too many injuries.

And when 99% of my customer base are soccer moms, guys who might have a bit of a dad bod to get rid of and younger students providing bang for their buck is always my priority.

That’s why I believe our programs are the way to go if you want guaranteed results. Our goal is to work you through your own physical abilities. Some might have high work capacities some might be low. But because we have 8-12 weeks I can progress you through your workloads to make you the strongest and leanest you’ve ever been.

AND IF WE CAN PREVENT INJURIES AND WASTING PRECIOUS TRAINING TIME THEN THAT PROVIDES GOOD BANG FOR YOUR BUCK!

https://www.facebook.com/110237059001910/posts/3033287760030144?sfns=mo

The Future of CrossFit I've seen an influx of CrossFit boxes close over this last year — more than prior years. This tells me that we need to change CrossFit if it's to survive. My suggestion? Pull away from the hardcore CrossFit audience and focus more on programming for the general population.