Fitness Simplified with Anthony Trebble Training #3

HAPPY NEW YEAR!!!

We are now in 2024 and I don’t know about you but it has felt like there is a lot of positivity when you speak to people at the moment around their goals. For me it almost felt weird not working and I won’t lie I struggled a bit without the structure and purpose that personal training gives me. But on the flip side it was great to spend Christmas with loved ones and recover from whatever illness was plaguing me all December.

We’re hopefully going to go a bit more in depth going forward so you can really have some takeaways to help you succeed in the gym.

6 Core Movement Patterns

If you follow me on social media you may have seen my post touching on this yesterday but I am going to break it down further for you all.

When putting together a full body plan you should be looking to include one of each of these movements, and whilst there are other more isolated movements and nuances within each movement to bias certain areas, these are the building blocks to get you results.

Knee Dominant ­– This used to be referred to as squat pattern however this kind of ruled out certain exercises so now this is knee dominant. We mainly want to be targeting our quads and your exercises options here are any kind of squat, leg press or leg extension.

Hip Dominant - Glutes and Hamstrings! a firm favourite of mine with some great exercises you can do here. Deadlifts, RDLs, Hip Thrusts, Hyperextensions and leg curls are going to get you incredible growth in that area. Not only does it build a great booty, have strong glutes and hamstrings can help improve lower back pain.

Horizontal Pull – Row, row, row your boat. Rows are the name of the game here mainly and we are working our back and biceps here. Low row and seated row machines are great particularly if you are just starting out as it guides the movement for you. If you’re a bit more experienced you can look at bent over rows. Now the positioning of the row does affect where you are hitting in your back but for now do not get too hung up on this.

Horizontal Push – It’s time to get those chesticles (pecs) and triceps working here. If you have a goal of achieving your first push up, this is the area you need to be strengthening up. Seated chest press machine, dumbbell bench press, barbell bench press, cable/dumbbell flyes and push ups will give you a really strong chest. Be sure to work different angles to hit different sections of the chest, this can be done by inclining or declining a bench or change the angles of the cables.

Vertical Pull – We’re back working the back (like what I did there?) and we’re wanting to go from high to low. Lat pull downs, pull ups, assisted pull ups. Again with this hand positioning can affect where we are targeting in the back.

Vertical Push – Shoulders are the victim on this movement, for now keep it simple with seated dumbbell overhead press, barbell overhead press, cable or dumbbell lateral raise and cable or dumbbell front raises. With the dumbbell overhead presses you may wish to use a bench as standing requires more core stability.

Recipe

Well they say breakfast is the most important meal of the day and this super easy recipe has been a huge winner this week for me and Jess.

Now I would love to say we concocted this recipe ourselves but we didn’t so here’s the recipe we used.

https://cookieandkate.com/healthy-granola-recipe/

Now it’s fair to say that my guts have had issues previously and this is something I am really trying to focus on this year to improve that situation so I’ve been pairing this with either a kefir or live cultured yoghurt, in particular a lovely passionfruit one from Lidl.

Book recommendations

I’m not going to claim to be a book connoisseur. I’ve read maybe 5 fiction books in my life BUT I love books on mindset, and have found these really helpful particularly when I was struggling with mental health and these books ultimately led me to the career I am in now and one of my favourites may come from a surprise author.

Matthew McConaughey – Greenlights

In the book he recognises he has been lucky in life but also talks about it is taking advantage of when a opportunity presents itself. It’s also a great read about his life which adds to a brilliant book from a very reflective person.

Norwich Fitness Festival

You may or may not have seen but myself, Jess and a friend Joe announced the Norwich Fitness Festival coming June 1^st this year.

We are so excited to bring a day full of classes, talks, stalls and food from the best of the best in Norwich fitness.

I’ll be sure to keep you updated but in the meantime give us a follow @norwichfitnessfestival

Just one thing…

Now normally I’d note what great deal I have in place (and I do) but this time it’s not about that.

If you enjoy this newsletter or even just find it mildly helpful would you please be so kind to share on social media tagging me in.

This newsletter is the best way for me to go into more detail to provide people with help free of charge