When I work from home I do enjoy a stimulating black coffee. It was in the processes of making my coffee where I learned the ultimate core control moves. It was a normal working day but I was feeling a little more energetic than usual so whilst waiting for the kettle to boil I put my weight in my hands on the kitchen sideboards and I attempted to raise my legs as high as possible. I discovered that it became impossible to move them any higher beyond a certain point. Craving curiousity I started to imagine my arms growing and my back and bum being pulled up high towards the ceiling. So with this random vision everytime I went down stairs for a refill of coffee I attempted to make this movement I imagined happen. What started to happen and unfold through out that day baffles me still. I gained strength and awareness in just a few hours.
When you train your core imagine the movement and feeling you want before you attempt it. You will become a kitchen gymnast. Please be sensible and check your surroundings before trying. Also we have to say, you are responsible for your own actions. So don't sue us. Seek a doctor first!
L1-L7 My Progressions below pic.
Hold Each exercise for at least 10 seconds with great control and only attempt exercises when feeling well rested. Good breathing is key to strength.
Too much for you?
*My conditioning allows me to perform incredible new core exercises
Over the next 3 weeks I will deliver a free daily online Cook your Core in the Kitchen course for anyone who wishes to train and develop basic core strength and tone up. The programs will be on video and can be done in your own free time. We will also include a free nutrition program. The only cost is your committment.
Sound too good to be true?
I was always taught that if something sounds too good to be true then it usually is. Nothing's free in this world and that's right. It will cost you a small amount time completing the workouts, following our nutrition plan or guide. We want you to put your trust in us and one day maybe buy our book (still being written), or simply share our blog with others.
To apply or find out more please contact us.
Here's to cooking your core & making the world a fitter place,
As a little one growing up seeing your dad doing 100's of press ups on the floor every night, dozens of pull ups off the high outside door shelter, weight lifting, posing topless in front of the mirrors it effects you in positive way. I would copy him. I was inspired from an early age.
We would wrestle, swim, ride bikes, and workout together more and more as I grew up. Daily nutrition lectures whilst eating the good stuff were a norm.
My dad inspired me to be the fitness guy I am today but where we are different is my pamp (grandad) taught us to believe anything is possible. I embraced that to my very core.
For what ever reason my dad isn't as optimistic and he suffers silently because of it. I can see through his words when he tries to reassure me he's ok. He loves his fitness training and the fitness lifestyle but his heavy long working hours at ASDA and handy man jobs stops him living his ideal dream lifestyle. We all unless we go back to the cave man way of life have to earn money to live. Unfortunatly not all of us fall into a dream job. As a personal trainer I'm in my element but there are huge risks being self employed. Bravery has paid off for me. But believing in yourself and being willing to take the leap of faith is the difference between my dad and I.
I hope one day through Johnson's Family Fitness when we have a business beyond a one man show I can help free him of his work trap by offering him a secure position.
Although I know he will continue building barriers with his vision before he has a chance to physically meet them first.
I climb barriers and I hope one day my dad will take my hand and climb with me. Life is what you make it. You have potential beyond beliefs. This poem is dedicated to my super hero dad, Neil Johnson.
Here's to family dream lifestyles,
It doesn't look very appealing but taste wise it's lush!!! Full of blueberry and spinach goodness. We called it 3RAD BLAST for a reason. This is a gray coloured version of one of our healthiest smoothies the GREEN MACHINE. Obviously we couldn't call it GRAY MACHINE. Simply because it's boring!!!! Adding banana does bring a natural sweet taste to the smoothie so it's not just a healthy fling.
This smoothie is so rich with antioxidants it will blast free radicals out of your universe. Free radicals are everywhere, in the air, our bodies, and the materials around us. They cause aging related illnesses, and can contribute to heart attacks, stroke and cancers. High in antioxidants, blueberries and spinach battle against cell damaging free radicals.
The banana gives you a little pick me up which is ideal on a busy mid morning at the office! Healthy fat fighting ingredients such as avocado have been added to balance out the natural sugars to give you strong reliable energy for those marathon long days.
Blueberry is known as one of the most powerful free radical fighters out of all the fruits.
Popeye was no mug! The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties. Talk about a health upgrade!
Health Rating- 5/5
Taste Rating- 4.75/5
Want to try it for yourself?
Here's the recipe
1/2 cup Blueberries
Handful of Spinach
1 cup Almond Milk
Here's to a healthier taste,
When I get time or when I return to or next year are usually the words others, myself included tend to use when talking about a dream lifestyle.
WHEN'S THE RIGHT TIME?
There's always tomorrow but why not NOW! If we continue to wait for a life changing opportunity we sadly may never see it. You got to be the creator!
Take charge, run your life...
I'm the creator! I love my wife, working out, my work as a self employed fitness professional, the sea side, sunshine, coffee and randomly spacing out so i'm going to design my dream life now and stop the waiting.
It was a beautiful day. I didn't take a minute for granted.
Here's to being a creator,
Life is like riding a bicycle. To keep your balance you must keep moving - Albert Einstein.
Our environment can make us, break us, lift us, bury us, freeze us but in the end with courageous powerful decision making no matter what the environment we will find a way to blossom. In hardships the most inspiring people are born. Everyone has a story that makes them who they are.
One story that inspires me most is one of my brother Billy. His ability to learn about something fast is phenomenal. Now that inspires me, but what inspires me more is how big his heart is and his energy to potentially help alot of people.
He's made some life changing decisions recently but his battles are far from over.
The biggest battle is not helping others but being able to help ones self. Until you find peace in the present keep moving.
Billy Johnson like all of us is a work in progress. Stay active and blossom in your environment. Unlike a flower remember you have the power to choose the environment variables...each powerful choice makes a significant impact.
Here's to balance,
Chocolate ....and bacon! WHAT?
Yes that right! It's official. If you love chocolate and you love bacon then I challenge you to try this!
The bacon has to be crispy so it can be broken easier and mixed well with the delicious cocoa and honey/maple syrup. This is a sugar addict carnivores dream.
We got the taste spot on! Just a little tweaking to raise our health ratings. Maybe we need to consider adding Greek Yoghurt and black coffee...hmmm bacon mocha!
Taste Rating- 4.95/5
Health Rating- 3.75/5
Here's the recipe...
1 cup Coconut Milk
1 table spoon of Cocoa Powder
1 table spoon Honey or Maple Syrup
4 strips of Streaky Bacon
Cup Crushed Ice
Here's to experimenting and making food more fun,
This is the tastiest smoothie ever!!!!!!!!
Chocolate, peanut butter and cream...do I need to say anymore?
The sweet taste and thick creamy texture was taste bud heaven.
Ok so back to it as we are promoting the health benefits of this gorgeous smoothie not just it's seductive sweetness.
Double Cream! dun dun duuuuuuuun
Isn't this bad for you? Rich in Vitamin A which helps the immune system. Enhances your vision in dim light and keeps skin and linings of some parts of the body healthy. Wait a sec, this doesn't seem so threatening after all!
What about Cocoa Powder then?
Full of antioxidants and labelled by many studies as one of the greats for cardio protection. No heart drug comes closer than the benefits of Cocoa.
The key ingredient, Peanut Butter helps you decrease chronic health conditions as it's full of good fats and can help you lose unwanted weight!
Now don't go out in excess. This is a healthy treat. Moderation is always key.
Tasty food can be healthy food! Try for yourself!
Health Rating: 4/5
Taste Rating: 5/5
Here's the recipe
3 table spoons of Cocoa Powder
2 1/2 tables spoons of Peanut Butter
150ml of Double Cream
1 cup of Almond Milk
Here's to the healthy good life,
Today along with my fellow Combe Down RFC coaches Dave Cobb and Steve Pearce, I had the pleasure of learning with the best coaches in the UK. I'm still overwhelmed and gob smacked by their attention to detail. It's clearly no wonder why the England Womens Rugby side are current World Champions! The details and practices discussed and displayed today were far ahead of any Sports Performance courses I have been on yet. It was an incredibly inspiring day. With the likes of Keith Lyons, Graham Smith, Gary Street and Kevin Moggridge we were in for a treat. It's amazing how these guys synergistically bounce ideas off each other in order to give their athletes and students the best environment for adaptation/learning. The young girls today who demonstrated the practice/ match rehearsals were so powerful and graceful! The coaches were clearly in their element. Great students make greater coaches!!!
As a coach I trully feel excited and challenged to be surrounded by such inspiring passionate professionals. I would highly recommend you put yourself out there If like me you have a growing passion for something. These types of people in these types of environments not only make you think outside the box but also encourage you to love what you do more!!!!!!
In the past 5 years I have been lucky to have been learning with the best coaches in the world but today was extra special. I haven't buzzed like this since I did my Chain Reaction 3D course with my hero Gary Gray in San Diego about 3 years ago. Who knew education could be so addictive! Well you wouldn't until you found the right coaches.
The best coaches help you love what you do more....they have you buzzing!
I have to say a massive thank you to all those mentioned above particularly my rugby club Combe Down RFC for investing in my development.
Here's to new learning experiences,
Winston Churchill once said "if your going through hell, keep going".
No matter how tough life is, make time for a good tune! Music can lift your mood almost instantly.
I have songs for relaxing to, and I have songs that remind me of special times, I also have songs that fuel my hunger to work harder towards my dreams. It's amazing how a 3-5 minute tune can get me in the mood that I want to be in. The more I embrace my music the stronger I feel.
I generally love most music from Sam Cooke to David Guetta. I love a bit of everything really. Recently I have even taken a liking to Classical music. I never thought I'd say that but I gave it a go due to claims that it can lower your blood pressure, improve your mental health and enhance your ability to perform! Just the other week I took my resting heart rate before chilling to Classic FM. After one song (3-5minutes) my resting heart rate decreased by about 10 beats per minute! WOW factor. I'm still new to classical music. I tend to listen to it when I feel my stress is building up to levels unconstructive to my health.
Music has always made me feel good but only the past few months have I trully embraced it. As I reach new levels in my life I have become concious of how important it is that my ipod is fully charged and ready for action.
My current favourites
U2- Beautiful Day
For writing my blog
Hozier- Someone New
To Chill out
Sam Cooke- A change is gonna come
Skrillex and Diplo- Where are u now ft Justin Bieber
Embrace your music and I'm sure the good times will roll on ;-)
Here's to the artists that revitalize, rejuvenate and realign us,
This is the smoothie for you if your a coffee lover like me with a big day ahead of you. I really had my taste buds alive and kicking this morning.
I got all I need in the Super Hero smoothie to give me the best start to the day with a caffeine to boost to fire up my metabolism. I have added a banana and honey mainly to compliment the Greek yoghurt which is going to take the edge off the strong coffee. These ingredients are not only great for taste but are also natural mood and memory enhancers. For a steady release of energy throughout the day I added almond butter, coconut oil and full fat yoghurt which is full of healthy fats and can strengthen my bodies internal systems and enhance my ability to be a Super Hero! BOOM!
Our 5 Star Ratings
Health Rating- 4.7
Taste Rating- 4.7
Want to try for yourself?
Here's the recipe
1 cup of cooled black coffee
1/2 cup of Yoghurt
1 table spoon of Honey
1 table spoon of Coconut Oil
1 table spoon of Almond Butter
Here's to a great start to the day!