Danny Silk - January Fitness Blog 💪🏽

 

DANNY SILK PERSONAL TRAINING
dannysilkpt@gmail.com 
Twitter: @DannyJSilk
@LGBTSportFest
Facebook: Danny Silk PT

Leeds LGBT Sport Fringe Festival


First of all I would like to welcome you to my blog for Freedom Quarter Leeds. My aim throughout this blog is to write what I know through my experiences has a personal trainer. I have had some success and some failures. But life is a learning experience ‘what doesn’t kill you makes you stronger’.

In each blog I will be reviewing an exercise, training with athletes, club organisers and teams in and out of the LGBT+ community. I will also have the honour of reviewing new products on the market as well has offering some nutritional advice.

New Year, New You!

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(Email: Dannysilkpt@gmail.com)

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EXERCISE OF THE MONTH

The plank is a handstand and balance pose that strengthens the abdominal and lower-back muscles as well as the shoulders and upper back. Variations of the plank provide different levels of challenge and work diverse muscle groups. For example, the high and low planks engage the rectus abdominus and lower-back muscles, while the side plank focuses more on the oblique’s. The reverse plank focuses more on the lower back.

I DO NOT KNOW too many people who get excited about doing planks, unless avoiding Burpees. Generally, you stare down your timer as the minute (or more) runs down. And while we’re being honest and say it: Planks are both painful and can manipulate time and space. For a pretty basic exercise, planks strengthen your entire body: they make your core pop, strengthen your lower back, and build your shoulders. 

This static exercise: meaning the body stays in one position for the entirety of the move requires no equipment and can be performed just about anywhere!

Below I will address how to achieve a perfect ‘Forearm Plank - Low Plank’

 

Low Plank

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 Step 1

Lie face down with your forearms on the floor and your elbows directly beneath your shoulders. Keep your feet flexed with the bottoms of your toes on the floor.

Step 2

Clasp your hands in front of your face, so your forearms make an inverted “V.”

Step 3

Rise up on your toes so that only your forearms and toes touch the floor -- your body should hover a few inches off the floor in a straight line from shoulders to feet.

Step 4

Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

Step 5

Hold for the desired time and lower yourself back to the floor.

 

Warnings…

Not many warnings about planks this time, just remember any exercise if done wrong is bad for you! If you are not sure about the correct technique seek professional advice from a Personal Trainer or your GP.

There are so many variations of Planks here are a list of my top 20 my clients and myself include in our workouts;

·       Standard Plank (High Plank)

·       Rocking Plank

·       Knee Plank (Excellent for beginners)

·       Plank with Shoulder touches

·       Side Plank

·       Forearm plank (Low Plank)

·       Reverse Plank

·       TRX Plank

·       Crouching Hover Plank

·       Walking Plank

·       Mission Impossible Plank

·       Walking Plank

·       Push up planks

·       Extended Plank

·       X- Plank

·       Single Arm Plank

·       Single Leg Plank

·       Decline Plank

·       Incline Plank

 

PRODUCTS OF THE MONTH

 

·      SIXPAD by Training Gear (Final review…of is it?) 

So the trial is complete! I can without any doubt say that out of all EMS products that I have tried on the market this has to be one of the best so far (Has repeated in my last blog). Trialing this product over Christmas was a challenge not just for me but also for the EMS product SIXPAD! I have not been stopped in the supermarket with housewives or husbands wanting to wash their smalls off my abs, but I have definitely noticed a huge improvement in my core strength. I originally used to do 100 reps on the abdominal machine at my local gym, with no weights! After a coupe of weeks I realized I was getting no more DOMS, so I increased the reps to 200! Still with no DOMS! So I added 20kg on the machine and at the end of the workout I was able to feel the tightness in my core! This lasted for another 3 weeks and now I have increased the weight to 40kg and predicting another increase in the next couple of weeks!

I am noticing a difference though, along with my other abdominal training.

But with this product, your diet does need to be correct, mince pies and Christmas dinners, are not the best nutritional foods to be eating while you have the desire to get a more defined stomach!

So on that note I am going to extend the SIXPAD trial and I have ordered more gel pads to replace the used ones already!

I am CONVINCED that with the correct diet, training and SIXPAD products I can achieve my goal to have the desired look I want! And again this is all personal taste, I want that ripped stomach, but some of you may not want to be ripped but desire stronger muscles! Either way this will help achieve your goals!

But I can honestly say that this product is worth purchasing, in my opinion so far. Below are the specs of the product again. 

  • SIXPAD is designed for training your muscles via electrical stimulation.
  • ABS FIT is designed for training your abdominal muscles.
  • BODY FIT is designed for training your body and limb muscles.

What is SIXPAD?

Manufactured by Japanese lifestyle and wellness company MTG, SIXPAD is a range of wearable EMS products designed to improve fitness and wellbeing.

What is EMS?

EMS (Electronic Muscle Stimulation) technology delivers electrical stimulation directly to the muscles causing them to contract and relax exactly as they would during exercise.

This review/trial I will conduct over a 6-week period. Noting the difference visually and physically to the muscles I will be focusing on using these two products.

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·      The Power of Me (Final review)

I STAND BY EVERYTHING I HAVE WRITTEN ABOUT ‘THE POWER OF ME’ BELOW…. And I will continue to use this product in the future!

As most people supplements can be the part of training that either taste bad or the one thing you forget about. But all of these products taste great. I always used to hate the idea of mixing powders with water, knowing that the taste would be bland (mixed with milk in the past) and reminding you of having to take that medicine that you disliked has a child. But for the sake of mankind I decided to give them a whirl with water. For the first time I could actually taste the flavours described on the bottles.

The Pre-workout is orange flavoured and I have been using this for the past 3 weeks. Unlike other pre-workouts I have tried I didn’t get the ‘jittery’ feeling with an instant buzz. It is recommended to take the mix 30 minutes before a workout. This gradually increases energy levels towards making my training whether it be training at the gym or running first thing on a morning, a greater experience and more productive. Keeping me alert and not burning out within 45 minutes of consuming it and crashing. It has definitely increased my performance at 6am when I am running with a client. I found I was able to run greater distance and at greater speeds. Accompanied with the ‘workout energiser’, which does what it says on the bottle, maintains energy levels but helping me retain my hydration levels. The work out energizer is lemon flavored and again does taste nice with a hint of lemon the flavor is not overpowering. At the end of a workout we have all tried whey proteins but the ‘Super-whey protein’ really helped my recovery. Being a personal train I try to train with the majority of my clients so this helps recover my muscles and energy levels, in-between workouts. Strawberry flavored this is also a delight to drink, it is recommended to take this product 30 minutes post workout.

The Power of me Protein Bar, who has tried a protein bar and thought this tastes disgusting? It is like eating cardboard! But the chocolate mint flavoured protein bar was a delight. It wasn’t dry, like most I have tried and had huge amount of flavours in it. Definitely recommended.

Remember all these products need to be consumed with a well-structured training plan.

After completing the six-week review, definitely notice a reduced recovery time after training using the SUPER WHEY PROTEIN! I did find that the Pre-workout was amazing at giving me the extra boost for my 6am personal training sessions, especially the ones involving a 10k run.

Below are the specs again for the items I am reviewing…

The Power of Me is a nutritional support supplement and is design to work along side your diet and workout sessions. Being mainly focused on endurance to help maximize performance which will help you achieve your goals; whether it’s running, cycling or lifting weights at your local gym.

The products, which they stock, come under simple categories, which are easy to follow…

·       BEFORE WORKOUT – Pre-Energiser

·       DURING WORKOUT – Workout Energiser

·       AFTER WORKOUT – Whey Protein or Super Whey Protein

·       ANYTIME – Carb, Beta and Crea Boost

·       FIRST THING AND LAST THING – Immune System, Essential Oils Support, Mind Support

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The products, which I will be reviewing, are;

·       Pre-Energiser, Orange Flavour 200mg

·       Workout Energiser, Lemon Favour 9g

·       Super Whey Protein, Strawberry Flavour and Chocolate 26g

·       Protein Bar, Dark Chocolate Mint. 22g protein 0.1g sugar

 

In the past I have always mixed any supplement with milk, so this is a revelation to say that all taste great with water! NEVER AGAIN!!

Remember to use my discount code and receive 20% off your order “SILK20” click on the link below

www.thepowerofme.co.uk

OVERALL RESULT TO DATE

Overall I have recorded a 2.54kg muscle increase in my total body weight since starting and 4% loss of fat mass loss in my total body weight (please note I am reviewing two products both SIXPAD and THE POWER OF ME SUPPLEMENTS)

 

NUTRITIONAL ADVICE

Brussels Sprouts

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They are the vegetables of horror to some and the most delicious vegetable out there! For me I love them but for my friends and family…they all hate the fact I love them lol. Brussels sprouts have a bad reputation and seem to come out only at Christmas! However, eating more of these low-calorie, nutritionally dense vegetables could add great benefits to your diet. They are one of the better green vegetable sources of protein, and just one serving meets the daily vitamin C and vitamin K requirements. Brussels sprouts are a part of the cruciferous vegetable family, all of which supply a rich variety of nutrients with few calories. Cruciferous vegetables should be at the very top of most people's grocery lists when looking to enrich your diet.

There are so many benefits to Brussels sprouts and here is a list of some of the benefits….

·       High in Nutrients

·       Rich in Antioxidants

·       May help protect against Cancer

·       High in Fiber

·       Rich in Vitamin K

·       May help maintain healthy blood sugar levels

·       Contain ALA Omega-3 fatty Acids

·       May reduce inflammation

·       High in Vitamin C

·       Easy to add to your diet

·       Low Calories

 

NEXT 6 WEEKS I WILL BE REVIEWING…

From Kewlioo a ‘MEN’S BODY SHAPING NEOPRENE SAUNA VEST’

Also from ProGold Naturals ‘HEALTH BOOSTER PRO’, ‘FAT SHREDDER PRO’ AND ‘HEMP PROTEIN PRO’

Also continuing with SIXPAD…

THANK YOU FOR READING!


 
Sport & HealthDanny Silk