Fitness Simplified with Anthony Trebble Training

It’s Saturday and England are in the quarter-finals! Unfortunately (or fortunately however you look at it) I will be out for dinner tonight so missing all the excitement that Gareth and his merry men have provided so far. So to keep you lot entertained during what is no doubt set to be a thriller tonight I thought I had best get an edition of your favourite fitness newsletter out.

The grey area of fitness

Assuming you all follow me on Instagram you may have seen a bit of a rant on my story. Fitness is a grey area yet people treat it as black or white.

The facts are:

· lifting weights with intensity and consistency will directly improve the longevity of health, meaning that you can do more until you’re old and grey

· Doing cardio will improve your heart health

· You should eat a largely nutritious diet

In my experience in the industry, receiving a large number of newsletters, attending seminars and all my other learning is that outside of this fitness is a grey area. Which makes it a nightmare but all of a sudden everyone knows everything and if you’re not doing this diet you’re killing yourself, if you’re not doing functional fitness you’re wasting your time and it goes on and on like this.

Everything in my newsletter is here to empower YOUR choice. It’s about find what is right for you.

Sometimes I just weight train, sometimes I do CrossFit, sometimes I’ll do bootcamps. My training changes with whatever I am enjoying at that moment in time and as long as I’m sticking to those three main principles above I think I’ll be okay.

So please stop taking everything on social media as gospel, unfortunately the outrageous or controversial is what feeds the algorithm.

Master the ski

With things such as Hyrox and CrossFit becoming hugely popular so is one of my favourite pieces of kit. The Ski Erg.

Cardio in a gym is largely dull as fuck. 10  minutes on an indoor treadmill is the equivalent of 348382 hours running outside for me.

The Ski Erg however offers something different.

You can go steady, you can go with interval training and it pairs really well for finishers if you wanted to do something just get the heart going at the end of your session.

But it also something I see poorly executed A LOT

It’s a complex movement. So here’s a breakdown

1. Starting Position

Feet Position: Stand with feet shoulder-width apart on the platform.

Grip: Hold the handles with an overhand grip (palms facing down), hands shoulder-width apart.

Body Posture: Stand upright with a slight bend in the knees, and keep your core engaged.

2. Initiating the Stroke

Reach Up: Extend your arms overhead and slightly forward, fully stretching your body. This simulates the initial phase of the poling motion in skiing.

Core Engagement: Engage your core muscles to prepare for the pull.

3. The Pull

Arm Movement: Pull the handles down in a sweeping motion. Your arms should stay relatively straight but not locked.

Body Movement: As you pull down, hinge at the hips and bend your knees slightly, moving into a slight squat position. Your torso should lean forward naturally, not excessively.

Power Generation: Generate power from your core and back muscles, not just your arms.

4. End of the Stroke

Low Position: At the bottom of the pull, your hands should end up near your thighs. Your body should be in a slight squat, with knees bent and hips hinged forward.

Breath Control: Exhale as you pull down.

5. Recovery

Return Motion: Allow your arms to move back up to the starting position in a controlled manner. Your legs and torso should extend back to the upright starting position.

Breath Control: Inhale as you return to the starting position.

Fluid Motion: Ensure the transition between strokes is smooth and continuous.

Key Points to Remember

Consistency: Maintain a consistent rhythm and pace throughout your workout.

Posture: Keep your back straight and avoid rounding your shoulders.

Engagement: Engage your core throughout the motion to protect your back and generate power efficiently.

Breathing: Synchronise your breathing with your strokes to maintain endurance.

Common Mistakes

Over-Reliance on Arms: Avoid using only your arms to pull. Engage your entire body, particularly your core and back muscles.

Improper Posture: Don’t arch or round your back excessively. Maintain a neutral spine throughout the motion.

Jerky Movements: Aim for smooth, fluid movements instead of jerky, rushed strokes.

Inconsistent Rhythm: Keep a steady rhythm to maximise efficiency and workout effectiveness.

Here’s a great video as well for you to really maximise your ski potential https://www.youtube.com/watch?v=44YUR_dln0k

FREE TASTER SESSIONS

Tomorrow I’ll be sharing these on Social media but I thought I would give you the chance first – I’ve got some slots I am looking to fill so if you’ve thought about doing PT but still unsure here’s your chance to come check out what it’s all about.

Slots available (all Wednesday 10^th )

8.30am

10.30am

2.30pm

3.30pm

If you’re interested drop me an email today at [email protected]