Category Archives: Uncategorized

Now on Twitter and Facebook

Well we gave in, we’re now in 2009 so thought we’d better catch up with the rest of the world.

Join us on Twitter (user WildGeeseMA)
and sign up for our face book groups:

Wild Geese Martial Arts
and
Wild Geese Fitness

That way you’ll always receive news and updates from the world of Wild Geese including upcoming seminars, workshops, events and articles.

See you there.

Wild Geese
every cause but our own
www.wildgeesema.com

Mate, Gain some weight

It’s my personal training nightmare when a guy emails me and asks
how he can lose weight…

…when only weighs 145 pounds and is 5’8″!

That’s the wrong kind of thinking!

If you’re already just skin and bones, exposing more bones isn’t
going to help you look good on the beach.

But almost everyday I get scrawny guys asking me how to lose weight
when they have no muscle underneath the fat…

…they think they will look good if they “get ripped”, but in
reality, will look like they are starving.

If that describes YOU, the you MUST focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to
lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and
thousands of men in the gym trying to lose fat and gain muscle, I’ve
come up with a height-weight chart that determines whether you
should gain muscle or lose fat.

NOTE: It’s been updated…because it used to allow for more “wiggle”
room, but this is the 2009 HARSH REALITY version of the chart.

Here are the ABSOLUTE numbers identifying the cut-off weight for
muscle building and fat loss.

If you weigh LESS than the number across from your height, then you
must focus on GAINING muscle if you want to look good at the beach.

Period.

5’6″ – 150 pounds
5’7″ – 155 pounds
5’8″ – 160 pounds
5’9″ – 165 pounds
5’10 – 170 pounds
5’11 – 175 pounds
6’0 – 180 pounds

And so on. For every inch taller, add 5 pounds. For every inch
shorter, subtract 5 pounds.

For example, if you are 5’8″ and less than 160 pounds, you should
NOT be trying to lose weight.

The truth is you MUST gain muscle if you want to look good on the
beach. Losing weight would be the worst thing you could do.

You need to gain muscle with these workouts:

www.PRWorkouts.com

Start now. Do not wait. Get training and eating like the pro’s!

If you lost more weight, you’d look like crap, to be blunt.

Instead, you must focus on gaining muscle. This will improve the
appearance of your body, and take you from a stick-figure to a lean,
muscular physique with a better chance of seeing your abs.

And don’t worry, you’re not going to “get too big”. Please. If only!

At 5’8″, a guy would have to be at least 190 pounds in order to be
considered “half-jacked” and would need to weigh over 210 pounds to
be considered “huge”.

And the best news of all?

Because skinny guys are untrained, simply starting a muscle building
program will give them maximum fat loss and muscle gain at the same
time. You are going to get the best of both worlds.

Click here to gain muscle NOW!

www.PRWorkouts.com

Let me know how your workouts go,

Wild Geese
every cause but our own
www.wildgeesema.com

PS – And don’t forget to eat!

Follow the nutrition guidelines from Jay, and don’t skimp on the
carbs.

Trust me, you’ll look better by gaining muscle than you will by
losing weight.

Click here to discover the biggest mistakes you’re making when
trying to build muscle:

www.PRWorkouts.com

Here Come the Girls – Flora Mini Marathon 2009

Hi,
Preparations are well under way for the 2009 Flora Women’s Mini Marathon which will take place on June 1st. We at Rehab Group are looking for volunteers to run to help raise funds and be part of Team Rehab.

This year our focus for the Marathon will be to raise funds for our HeadsUp Suicide Prevention Programme aimed at young people between 15 and 24 years old. The programme consists of a number of strands which include life-skills programmes for young people, a web and text based service that provides information on where to seek help as well as delivering courses aimed at those who interact with young people in their local communities. As you know, sadly suicide is growing in Ireland with 460 registered deaths in 2007 up from 409 in 2006. Over a quarter of the deaths are in the 15-24 year age category with a significant proportion being young men. If you would like to find out more about the programme please log on to www.headsup.ie where there is more detail. The HeadsUp project provides valuable support in this area. This year alone we need to raise €200,000 for this service so you will see it is a very worthy cause that we hope you will support by participating in the marathon. We’d love to have you on board as part of our team.

The 2009 Flora Women’s Mini Marathon is a great fun day out providing an opportunity to get fit while raising money for this great cause and supporting those in need in your local area. If you would like to run or know of anyone else that would like to run, please register for Rehab on www.florawomensminimarathon.ie or pass this e-mail on to your friends.

If you would like to set up your own fundraising page so your friends can easily sponsor you it’s easy to do. Just log on to http://www.mycharity.ie/create.php where you can create your own fundraising page and keep your supporters up to date on your progress!
Let us know you’re registering for Rehab and we’ll send you on a pack, which contains an information sheet, t-shirt and a sponsorship card.
I look forward to hearing from you and having you as part of our team.
Many thanks,
Kate
Kate Ryan
Administration Assistant – Marketing & Fundraising
Rehab Group
Roslyn Park, Beach Road
Sandymount, Dublin 4

P. +353 (0)1 205 7231
M. +353 (0)87 980 5057
F. +353 (0)1 205 7219
E. kate.ryan@rehab.ie
www.rehab.ie

Wild Geese are offering to help all the female athletes raising money for Rehab.ie in their preperations for the event.
If you’re planning on running and need training help or advice, drop us an email or visit our discussion page on facebook

All the best

Wild Geese
every cause but our own
www.wildgeesema.com

Now on Twitter and Facebook

Well we gave in, we’re now in 2009 so thought we’d better catch up with the rest of the world.

Join us on Twitter (user WildGeeseMA)
and sign up for our face book groups:

Wild Geese Martial Arts
and
Wild Geese Fitness

That way you’ll always receive news and updates from the world of Wild Geese including upcoming seminars, workshops, events and articles.

See you there.

Wild Geese
every cause but our own
www.wildgeesema.com

Mate, Gain some weight

It’s my personal training nightmare when a guy emails me and asks
how he can lose weight…

…when only weighs 145 pounds and is 5’8″!

That’s the wrong kind of thinking!

If you’re already just skin and bones, exposing more bones isn’t
going to help you look good on the beach.

But almost everyday I get scrawny guys asking me how to lose weight
when they have no muscle underneath the fat…

…they think they will look good if they “get ripped”, but in
reality, will look like they are starving.

If that describes YOU, the you MUST focus on gaining muscle instead.

This is a harsh lesson in reality, but too many guys are trying to
lose weight when the focus should be on gaining muscle.

In fact, through my experience in working with athletes and
thousands of men in the gym trying to lose fat and gain muscle, I’ve
come up with a height-weight chart that determines whether you
should gain muscle or lose fat.

NOTE: It’s been updated…because it used to allow for more “wiggle”
room, but this is the 2009 HARSH REALITY version of the chart.

Here are the ABSOLUTE numbers identifying the cut-off weight for
muscle building and fat loss.

If you weigh LESS than the number across from your height, then you
must focus on GAINING muscle if you want to look good at the beach.

Period.

5’6″ – 150 pounds
5’7″ – 155 pounds
5’8″ – 160 pounds
5’9″ – 165 pounds
5’10 – 170 pounds
5’11 – 175 pounds
6’0 – 180 pounds

And so on. For every inch taller, add 5 pounds. For every inch
shorter, subtract 5 pounds.

For example, if you are 5’8″ and less than 160 pounds, you should
NOT be trying to lose weight.

The truth is you MUST gain muscle if you want to look good on the
beach. Losing weight would be the worst thing you could do.

You need to gain muscle with these workouts:

www.PRWorkouts.com

Start now. Do not wait. Get training and eating like the pro’s!

If you lost more weight, you’d look like crap, to be blunt.

Instead, you must focus on gaining muscle. This will improve the
appearance of your body, and take you from a stick-figure to a lean,
muscular physique with a better chance of seeing your abs.

And don’t worry, you’re not going to “get too big”. Please. If only!

At 5’8″, a guy would have to be at least 190 pounds in order to be
considered “half-jacked” and would need to weigh over 210 pounds to
be considered “huge”.

And the best news of all?

Because skinny guys are untrained, simply starting a muscle building
program will give them maximum fat loss and muscle gain at the same
time. You are going to get the best of both worlds.

Click here to gain muscle NOW!

www.PRWorkouts.com

Let me know how your workouts go,

Wild Geese
every cause but our own
www.wildgeesema.com

PS – And don’t forget to eat!

Follow the nutrition guidelines from Jay, and don’t skimp on the
carbs.

Trust me, you’ll look better by gaining muscle than you will by
losing weight.

Click here to discover the biggest mistakes you’re making when
trying to build muscle:

www.PRWorkouts.com

Turning Minimal into Maximal

When approached by a banged up rugby player in his 40’s, I was asked how he can train in home with minimal kit and get strong for the upcoming season.The gym he uses is a commercial affair and has very little free weight and no free bars, dumbbells only. Which was handy or when it came to recommending a program, here it is:

Hi Alan,
Here’s how to make the most of a ladder specialisation program. Doing this will result in very fast gains in strength and power, and as the volume increases through the program your work capacity (muscle endurance/recovery) will also get a kick.
I first came across ladders courtesy of Pavel Tsatsouline in his excellent book Enter The Kettlebell (more on that here: www.enterthekettlebell.com)

I got great results with this type of program to get back into training from my back injury (I used one arm push ups (great core workout) and weighted Pull ups)and also to move up to pressing the larger kettlebells.

For you we chose the Clean & Press, Pull up and Split Squat as our exercise selection. For a ladder program, that’s more than enough.
Now here’s how it works:
-Train no more than 3 days per week on non consecutive days (eg mon/wed/fri).
-Pick a weight you can lift for 5 reps.
-Assign One Hard, one med and one easy day. Eg Mon-Hard, Wed-Easy, Fri-Med
-Start with 3 ladders of up to 3 reps (1,2,3/1,2,3/1,2,3) as follows:
On Hard day go all out (1,2,3/1,2,3/1,2,3)
On Med Day stop one short (1,2/1,2/1,2)
On easy day Stop 2 short (1/1/1)

Aim for 5 ladders of 5 reps (1,2,3,4,5/1,2,3,4,5/etc), when you reach this point increase the weight and go back to 3 of 3.

Each week add a set until your doing 3 ladders of 5, then start adding reps
Week 4 Hard (1,2,3,4/1,2,3/1,2,3/1,2,3/1,2,3)
Week 5 Hard (1,2,3,4/1,2,3,4/1,2,3/1,2,3/1,2,3)

When all sets are up to 4, start working on 5’s:
Hard (1,2,3,4,5/1,2,3,4,5/1,2,3,4,5/1,2,3,4,5/1,2,3,4,5)
Med (1,2,3,4/1,2,3,4/1,2,3,4/1,2,3,4/1,2,3,4)
Easy (1,2,3/1,2,3/1,2,3/1,2,3/1,2,3)

Only complete perfect reps, always quit a set before failure. We don’t train to fail, we train to succeed.

If your schedule forces you to take a break, take it and start back with the hard day.
Enjoy, and don’t blame me if your friends and colleagues start asking you what steroids you’re taking.

All the best
Dave
www.wildgeesema.com / wildgeesema.blogspot.com
info@wildgeesema.com
+353 087 672 6090
subscribe to our newsletter simply send a blank email to:
newsletter-subscribe@wildgeesema.com

Music to Grow By

For a short time I had a job in a sales firm. Now while I hated the job, partly due to my ineptness at selling, but also because of the constant brainwashing that went with it.

One of these motivational brainwashing items was a CD that was issued to us. It was called “Music to Grow by” and was basically a complitation CD of a load of seriously crap and cheesy upbeat music. It’s supposed purpose was to get us fired up for making sales.

It didn’t work.

However the concept is sound. We all have our favourite tunes, some for chilling out with, other for getting drunk to.
But which ones to use to get yourself pumped up for a good training session?

For example, in 2003 Paulie and I were in Cuba. We were there to grade the two Cuban lads to black belt in Kenpo (they were also the first to receive tuition in the Kenpo Cubano style that Paul now teaches every Thursday), but also to take part in a large festival of martial arts. For our demo we decided to free flow to some banging tunes. Paul chose 2 very upbeat tunes, Puff Daddy/Jimmy Page – Fight You and Sean Paul’s Get Busy (Fat Man Scoop remix), we went out and beat the crap out of each other and the crowd loved it. To this day if I hear either of the tunes I still get pumped.

We’re all different, so I’m going to list a few of my favourites, but if you use the comments function at the bottom of the post you can then put your own lists up.

Here’s the ‘Edges selection of top tunes to grow by:

Rage Against the Machine – Just about anything!!
Machine Head – Burn My eyes
Metallica – Live Shit, Bing & Purge, Garage Days and other low production stuff
Beastie Boys – Ill Communication
Static X – Wisconsin Death Trip
Soulfly – Soulfly
Linkin Park – Hybrid Theory
White Zombie – Astro Creep 2000
Public Enemy – New Whirl Order
The Matrix – Soundtrack

Put any of them on the boom box and I guarantee you’ll lift heavier and hit harder.Hit the post comment button and list your own. Or better yet, if you train at Wild Geese HQ, Dublin, bring in some CD’s when you train. It’s your club, bring your music.

All the best

Dave
Wild Geese
www.wildgeesema.com
every cause but our own

Turning Minimal into Maximal

When approached by a banged up rugby player in his 40’s, I was asked how he can train in home with minimal kit and get strong for the upcoming season.The gym he uses is a commercial affair and has very little free weight and no free bars, dumbbells only. Which was handy or when it came to recommending a program, here it is:

Hi Alan,
Here’s how to make the most of a ladder specialisation program. Doing this will result in very fast gains in strength and power, and as the volume increases through the program your work capacity (muscle endurance/recovery) will also get a kick.
I first came across ladders courtesy of Pavel Tsatsouline in his excellent book Enter The Kettlebell (more on that here: www.enterthekettlebell.com)

I got great results with this type of program to get back into training from my back injury (I used one arm push ups (great core workout) and weighted Pull ups)and also to move up to pressing the larger kettlebells.

For you we chose the Clean & Press, Pull up and Split Squat as our exercise selection. For a ladder program, that’s more than enough.
Now here’s how it works:
-Train no more than 3 days per week on non consecutive days (eg mon/wed/fri).
-Pick a weight you can lift for 5 reps.
-Assign One Hard, one med and one easy day. Eg Mon-Hard, Wed-Easy, Fri-Med
-Start with 3 ladders of up to 3 reps (1,2,3/1,2,3/1,2,3) as follows:
On Hard day go all out (1,2,3/1,2,3/1,2,3)
On Med Day stop one short (1,2/1,2/1,2)
On easy day Stop 2 short (1/1/1)

Aim for 5 ladders of 5 reps (1,2,3,4,5/1,2,3,4,5/etc), when you reach this point increase the weight and go back to 3 of 3.

Each week add a set until your doing 3 ladders of 5, then start adding reps
Week 4 Hard (1,2,3,4/1,2,3/1,2,3/1,2,3/1,2,3)
Week 5 Hard (1,2,3,4/1,2,3,4/1,2,3/1,2,3/1,2,3)

When all sets are up to 4, start working on 5’s:
Hard (1,2,3,4,5/1,2,3,4,5/1,2,3,4,5/1,2,3,4,5/1,2,3,4,5)
Med (1,2,3,4/1,2,3,4/1,2,3,4/1,2,3,4/1,2,3,4)
Easy (1,2,3/1,2,3/1,2,3/1,2,3/1,2,3)

Only complete perfect reps, always quit a set before failure. We don’t train to fail, we train to succeed.

If your schedule forces you to take a break, take it and start back with the hard day.
Enjoy, and don’t blame me if your friends and colleagues start asking you what steroids you’re taking.

All the best
Dave
www.wildgeesema.com / wildgeesema.blogspot.com
info@wildgeesema.com
+353 087 672 6090
subscribe to our newsletter simply send a blank email to:
newsletter-subscribe@wildgeesema.com

Music to Grow By

For a short time I had a job in a sales firm. Now while I hated the job, partly due to my ineptness at selling, but also because of the constant brainwashing that went with it.

One of these motivational brainwashing items was a CD that was issued to us. It was called “Music to Grow by” and was basically a complitation CD of a load of seriously crap and cheesy upbeat music. It’s supposed purpose was to get us fired up for making sales.

It didn’t work.

However the concept is sound. We all have our favourite tunes, some for chilling out with, other for getting drunk to.
But which ones to use to get yourself pumped up for a good training session?

For example, in 2003 Paulie and I were in Cuba. We were there to grade the two Cuban lads to black belt in Kenpo (they were also the first to receive tuition in the Kenpo Cubano style that Paul now teaches every Thursday), but also to take part in a large festival of martial arts. For our demo we decided to free flow to some banging tunes. Paul chose 2 very upbeat tunes, Puff Daddy/Jimmy Page – Fight You and Sean Paul’s Get Busy (Fat Man Scoop remix), we went out and beat the crap out of each other and the crowd loved it. To this day if I hear either of the tunes I still get pumped.

We’re all different, so I’m going to list a few of my favourites, but if you use the comments function at the bottom of the post you can then put your own lists up.

Here’s the ‘Edges selection of top tunes to grow by:

Rage Against the Machine – Just about anything!!
Machine Head – Burn My eyes
Metallica – Live Shit, Bing & Purge, Garage Days and other low production stuff
Beastie Boys – Ill Communication
Static X – Wisconsin Death Trip
Soulfly – Soulfly
Linkin Park – Hybrid Theory
White Zombie – Astro Creep 2000
Public Enemy – New Whirl Order
The Matrix – Soundtrack

Put any of them on the boom box and I guarantee you’ll lift heavier and hit harder.Hit the post comment button and list your own. Or better yet, if you train at Wild Geese HQ, Dublin, bring in some CD’s when you train. It’s your club, bring your music.

All the best

Dave
Wild Geese
www.wildgeesema.com
every cause but our own

Mondays at WGMA HQ

Here’s a video clip of Marcello C Monteiro and Denver Amaral.

Marcello is one of the finest BJJ coaches in the world today but he’s also very particular about who he gives his name to.

As a result there is only one man in Europe allowed to teach his style of BJJ.
That man is now teaching every monday at our Dublin City centre HQ.
If you want to learn BJJ correctly, or just want to up your game for upcoming MMA events, come down to Mariusz’ class.

More details will be up on www.wildgeesema.com shortly.

Regards

Wild Geese
every cause but our own
www.wildgeesema.com