As we build towards the main fitness event of this and indeed any year, namely the New Year Resolution to become fit, fitter or the fittest you have ever been. We continue our examination of nutrition, in an effort to debunk as many of the myths and untruths, which surround...
Okay class, settle down. Time for some good stuff about Micronutrients!
What you will have recalled from an earlier lesson on the subject of nutrition, is that getting the right nutrition aligned to the correct diet, accounts for some 65% of any successful exercise plan. Quite simply put, if you...
In keeping with mine and my company's stated goal to try to make some of the mysteries surrounding Fitness and Nutrition a tad clearer, today's article is about "Exercise Training"
There are thousands of training programmes out there these days - but only a handful that actually...
In keeping with my stated goal to try to make some of the mysteries surrounding fitness and nutrition a tad clearer, today's blog post is about rest and recovery.
No matter how hard or how smart you train, you'll never get the results you want if you're not paying proper...
In keeping with the company's stated goal to try to make some of the mysteries surrounding Fitness and Nutrition a tad clearer, today's article is about "Superfoods".
What are they and why have they been given the sobriquet Superfood?
There's a lot of buzz in the health and fitness...
Want to get jacked but don't have a gym membership?
No problem at all.
Traditional bodybuilding wisdom might tell you that you need heavy barbells and expensive weights machines to build muscle, but in reality, that's just not the truth. All you really need is willpower, dedication, and a little...
It's getting to that time of year where guys at the gym start turning up in chunky hoodies and baggy sweatpants. Logic says it must be the weather; but in a climate controlled gym, this is very rarely the truth.
These guys aren't covering themselves up in extra layers to...
As a committed fitness enthusiast one of the things which upsets me most is when people fall off the wagon. By falling off the wagon, I should say "throw in the towel"; having become disillusioned as to their rate of progress.
As I, along with so many others, have...
Continuing with my recent theme about the importance of maintaining the right levels of hydration. I wanted to continue to reinforce just how important this aspect is, by illustrating some of the more extreme consequences of failure to do so.
Without even knowing it, many of us...
I am fanatical, almost borderline obsessive about HYDRATION. I can't stress how important I think this aspect is. I for one absolutely have to maintain my rehydration levels, as if I let these drop, I really feel it.
The importance of maintaining optimal hydration levels can never be underestimated. Whether...
Reaching the big Three Zero is a huge milestone to any man. Along with the extra responsibilities it brings in your family, business, and personal life, it's at this point where we become faced with a training dilemma.
We either continue to train like we did in our 20s, when...
For both males and females, by far the most coveted set of muscles are the abdominals. When we see rippling 6 packs on the front of fitness magazines and all over social media, we want a piece of the action too. And who can blame us? Not only are they...
No matter how hard you train, it's what you do outside of the gym that gives you the most results. The science is simple; when we train, we tear down our muscle fibres. Everything else we do influences how quickly we repair them, and consequently, the rate at which our...
If there was one piece of advice we could give people trying to lose weight, it would be this. Don't believe everything that you read on the internet. Because, whilst the web does contain heaps of valuable information that can definitely help you achieve your health and fitness goals, it...
Not a day goes by that I don't get a tweet or Instagram DM from a young rugby player wanting to know the tricks of the trade and/or how to get noticed in a trial.
So having responded so many times to different topics but essentially all about the...
Before we begin, let's get one thing straight. No matter how much the mainstream media like to focus on the latest superfood as a 'miracle cure' for weight loss, the results very rarely live up to the hype. You cannot sit at home watching Game of Thrones all day sipping...
Check out my new YouTube video below.
Since the start of the World Cup in earnest, I haven't had much game time during the opening week.
So whilst at home the other day on my day-off I decided to do a little top-up session. I roped my girlfriend, Chloe, into the session, which I wouldn't normally do, as I intensely dislike all the rubbish you see up on Instagram and Twitter, about couples who train together, apparently staying together!
Chloe trains twice a day every day and does very different stuff to what I would be doing. It goes without saying we lift different weights and so forth, so it's all very impractical. However the session we undertook together is actually great to do with a partner and requires no weight changing. It's all about bodyweight. It also helps that Chloe is a "machine" and works extremely hard in the gym as I like to do.
The idea of the session was to get a fitness top-up, without going mad and making myself too sore to hit the ground running Monday when I returned to camp. I kept everything bodyweight until we did a little upper body circuit.
As always with all the sessions I create, I like to build in an element of flexibility to enable other people performing it to be able to tailor the exercise to their own specific needs, without significantly altering the rationale behind the session.
Also it's important for this and any other session to be adaptable so that it works with the equipment to which you have access.
For example you can use a Watt Bike instead of a Versaclimber. You just need to keep the timings and sets the same. You are always working for 30 seconds, apart from the upper body part and last finisher.
If you like this session then please also check out another one I did with my best mate Paul Doran Jones, whilst on a recent short holiday break;
The session in today's Rugby HIIT Conditioning video is the following;
Exercise One: Versaclimber Sprints
30-seconds on - 30-seconds off x 5 sets.
Rest for two minutes
Exercise Two: Battle Ropes
You start each set with a down and up and the beginning and end. 30 seconds on 30 seconds off x 5 sets
Rest for two minutes
Exercise Three: Prowler Push
30-seconds work pushing it backwards and forward. 30-seconds rest x 4 sets
Rest for two minutes
Exercise Four: Overhead Squat
30-seconds work then 30-seconds off. If you watch the video you will see that my range is not particularly good and need adjusting. I try to go only as deep as I can keep some form. Perform this for x 4 sets
Rest for two minutes
Exercise Five: Upper Body Circuit
Lateral raise, Bicep curls, Shoulder press. Perform 10x reps of each of the three exercises
Rest for two minutes
Exercise Six: Versaclimber Finisher
Perform for 1 minute as fast and as far as you can.
This session will work you hard, so make sure you have the right hydration and nutrition to recover.
I recommend taking one of my Hades pre trainer's tablets before you do the work out. I always do, it gives you an extra boost and pushes you harder. Find out more here;
Please remember warm-up is critical. So if you are a little unsure and want to learn more about how best to best warm-up before a session. Then please check this video out;
Finally if you have any problems about technique then check out our Master Class series of videos;
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In today's video Chloe and James talk about that male dominated preserve, the weights room in a gym and how most women are made to feel intimidated when entering, which aside from being completely unacceptable is also very sad. As it is hard enough to persuade women about the merits...
I have been both a devotee and strong advocate of the importance of Psychology in Sport ever since I started playing Professional Rugby aged 17. I have always believed it was an essential part of my 360-degree approach to rugby and it sat alongside training, conditioning and skills as amongst...