Any place can be your own training studio
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So, as the festive season rapidly approaches we all find ourselves getting a little distracted from training as we realise that we might have forgotten to buy a present for second cousins husband’s brother twice removed so have to rush to the shops and as a result miss out on a training session. We then all find excuses not to train and some gyms close for the Christmas period and before we realise it’s been two weeks and you have not managed to get a single session in.
Why don’t you try out my three times a week home work-out to keep you on track over the festive season?
Full Body Circuit: Part A
- Bodyweight squat x 10
- Alternate Lunges x10
- Press-ups x 10
- Tricep Dips (edge of chair) x 10
- Curtsy Lunge Left Leg x 10
- Curtsy Lunge Right Leg x10
- Static squat 30sec hold
1 min rest progress to Part B
- Jump Squats x 10
- King Deadlift Left Leg x 10
- King Deadlift Right Leg x 10
- Close grip press-up (Fingers creating a triangle shape) x10
- 30sec Burpees
- 30sec Plank
1min rest progress to Part C
- Shoulder Press-ups x10
- Back Extensions x10
- Walking Plank 30secs
- Leg Raises x10
- Crunches x10
- Single Leg Glute bridge 10 on each leg
- Squat Thrust 30secs
- Side Plank 15secs each side
Repeat Parts A, B and C 2more times keep right on track over the Christmas period!
Evelyn Stevenson, Foundry Trainer
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You may have spotted in yesterday’s Guardian an article featuring The Foundry’s Evelyn Stevenson advocating strength training for women to the masses.
This article has already attracted much comment and, as per usual, primarily from those who haven’t understood the crux of the piece.
This article is reachingo out to those who spend hours in the gym, on the cross trainer/bike/step up machine/treadmill/(insert other cardio machine here) and don’t feel any different; to those who are jaded with the whole idea of doing a workout because the gains don’t equal the effort; to those who are terrified of bulking up if they go anywhere near a barbell.
To all you ladies, this weekend, take a chance, try some strength training and find out how amazing YOU can really be.
“Exercise Delusions & Diet Confusions”
Drawing upon our slightly geeky passion for health and fitness research (Graeme Marsh and Dave Thomas), our unparallelled sporting excellence (Sarah Lindsay, Evelyn Stevenson, Fiona Pocock & Richard Thompson) and our experience of years working in the corporate environment (Helen Thomas) The Foundry has become renowned for the health and fitness presentations we give to businesses across London.
Our clients this year have included Whistles, Weil Gotshal Manges, RBS, UBS and Innocent Drinks for the seminars “Building the Executive Athlete” and “Exercise Delusions & Diet Confusions”
Today Fitness Industry ‘Statesman’ Graeme Marsh returned to the Liverpool Street offices of UBS, taking England Rugby player Fiona Pocock with him to help dispel the many confusions and delusions about diet and exercise.
The event was attended by over 90 executives and the feedback so far has been excellent:
I was present at the UBS talk today and just wanted to say thank you very much for the excellent talk. It was really refreshing to hear someone debunking the corporate and media spin that this country suffers from to such a large extent.
A common theme at all these talks is bewilderment, as evidenced today by the huge number of questions directed at Graeme. The public at large are being bombarded with ever increasing volumes of nutrition and fitness dogma, often from those who lack the understanding (or what Ben Goldacre would call ‘intellectual horsepower’) to interpret evidence correctly. Even more worrying are those who knowingly ignore, twist, cherry pick, or simply falsify ‘evidence’ in an attempt to sell a catchy concept, product, course, or pill to the end user.
If you are interested in The Foundry coming to your company to cut through the confusion please email Graeme directly at Graeme@foundryfit.com
Evelyn Stevenson wins Silver at World Championships
Everyone at The Foundry is extremely happy to and proud to congratulate Evelyn Stevenson on becoming World’s Drug Free Powerlifting Silver Medallist to add to her British Powerlifting Champion Title. She even won her medal with a new competition total PB to boot! Well done to Evelyn and her coaches Phil Nourse and Matthew Nourse.
Evelyn is a model professional and absolute joy to work with and deserves all her success as an athlete and a personal trainer.
Sport means a lot to us at The Foundry. That might not sound too profound given our business, but bear with me.
Our trainers all have inspirational stories about how they got into sport, how it changed their lives, how they used it to overcome hurdles and open up new doors.
Sarah Lindsay spent over a year out of her sport with a serious back injury being told she may never skate again. The motivation to compete was what kept her going despite all the pain and boredom of months of rehab.
Becoming an expert Skiing instructor gave Graeme Marsh the dream opportunity he’d always craved to travel extensively throughout Europe at the world’s best resorts.
Fiona Pocock famously ruptured her knee in the last Rugby World Cup Semi Final. Her struggle to overcome a career threatening injury with incredible committment and a positive attitute has even attracted the attention of Dame Kelly Holmes and her legacy trust to help mentor, support and train other young athletes.
A younger Rich Thompson excelled at long-distance endurance events like cross country running and went on to be a triathlon competitor while living in Hong Kong. After starting to lift weights and put on some muscle, he decided he had had enough of being the tall skinny guy and went from 70kg to 85kg in the first year and a half of lifting weights. He’s never looked back and is now a competitive powerlifter!
Rugby quite literally changed my life. I had a fairly rotten time as a kid at a military school which led to plenty of discipline problems. Through fortuitous circumstances I was shipped off to a rugby school in Yorkshire where I discovered not only that I loved the game but also that I was half decent. The rugby coach gave me an ultimatum along the lines of “If you want to play rugby you’ll have to sort your life out”. 22 years later not only do I still play and love rugby more than anything outside of, you know, family and stuff, but it’s now a large part of my career.
Which leads nicely onto a community rugby project that I believe strongly in. School of Hard Knocks is a TV documentary broadcast by Sky Sports fronted by international rugby stars Will Greenwood and Scott Quinnell, and the coaches Chris Chudleigh and Ken Cowen from Rugby Performance
The overriding aim of School of Hard Knocks is to help unemployed people take significant steps towards employment that is both sustainable and realistic using rugby as a vehicle for change.
A key element of the programme is to introduce young men to the game of rugby union, promoting a healthy, sociable and active lifestyle. To address this, in addition to the employment section of the programme, School of Hard Knocks also addresses:
- Injury management
- Physical fitness
And that’s where London’s premier personal training team comes in. Due to our reputation and experience in sports conditioning The Foundry was asked to coach barbell techniques and put the team through a rugby specific strongman workout, all under the eyes of the Sky camera crew.
“Thanks to The Foundry I’m hurting in places I did not even know were there. Great day yesterday thank you”
“Epic day today. Weightlifting training and getting beasted by The Foundry and Scott Quinnell. Quality coaching all round.”
The feedback was excellent and the lads and our coaches had a great time together training; although there are bound to be some very sore bodies this week. There were some surprises which will make for great television and plenty of funny moments.
The series, based in Tottenham this year, will be airing early 2012. It looks set to be a great programme so make sure you tune in to see how the lads get on with the incredible opportunities being given to them and to watch The Foundry Superstars in action.
You can catch earlier series from our friends over at RugbyDump: http://www.rugbydump.com/categories/sohk
The Foundry wishes all this year’s particapants the best of luck with the series and I really hope you grab the opportunities with both hands.
Yesterday we stumbled across an interesting and controversial article from journalist Sarah Ditum for the Guardian newspaper about Jodie Marsh and her foray into bodybuilding:
This was made all the more interesting by Sarah’s juxtaposition of Jodie’s physique with Foundry personal trainer Evelyn Stevenson. (In the interest of accuracy we should probably point out that Evelyn is an Olympic Weightlifting Champion not The Olympic Champion at weightlifting as the article suggests; although she is well on her way to that goal as one of the strongest women in the UK pound for pound.)
So what do you think? What epitomises the ideal of a healthy, strong woman? Should we judge other peoples’ physiques according to our own personal tastes or focus on the dedication required to compete at the top of two very different fields?
We strongly believe in the physical and psychological power of strength training for women and Evelyn is a wonderful ambassador for strong women everywhere. Let us know your thoughts and comments below.