Weekly Exponential Workouts: Simple & Effective Exercises To Achieve Your Fitness Goal PDF
Preview Weekly Exponential Workouts: Simple & Effective Exercises To Achieve Your Fitness Goal
Weekly Exponential Workouts Stephane “PT Steff” Gnahoré Copyright © 2020. Stephane “PT Steff” Gnahoré & Wivvu Digital. All rights reserved. DEDICATION This book is dedicated to you PAPA Faustin Dizo GNAHORE, thank you for your kindness and devotion, and your endless support towards me receiving the best possible education. You will always be remembered. This is for you, Mom. Thanks for always being there for me. And for always loving me unconditionally. This is for you, Jay. Thanks for always showing me what being a father is all about. Dad will always be there for you and love you unconditionally. And to you my love Natasha. Thanks for always being there for me and for being endlessly patient and always encouraging me in my various endeavours. CONTENTS DEDICATION ACKNOWLEDGEMENTS THE REASON WHY I DO WHAT I DO WHY EXPONENTIAL WORKOUTS? DAY 1 - STARTER WORKOUT SESSIONS DAY 2 – WORKOUT SESSION DAY 3 – KILLER WORKOUT SESSION DAY 4 – LIGHT WORKOUT SESSION DAY 5 – KILLER WORKOUT SESSION DAY 6 – WORKOUT SESSION DAY 7 – REST POSITIVE AFFIRMATIONS WHAT’S NEXT? ABOUT THE AUTHOR WHAT OTHERS SAY ABOUT PT STEFF ACKNOWLEDGEMENTS I would like to thank the following people for helping me with this book project: SimplyFitness UK family, Doctor Damo, FitMum, the Training Room Academy. All the conservations between myself and my dear clients who took the time to complete my questionnaire and who contributed so thoroughly through their further comments and emails. I would particularly like to thank Francis G. Anane of Wivvu Digital who guided me so positively and helped me tremendously in creating this book. And to everyone that is currently going through depression and anxiety within your life, hopefully this book will inspire YOU to know that there is light at the end of the tunnel. THE REASON WHY I DO WHAT I DO Hi, my name is PT Steff and welcome to the warriorlifestyle.co.uk. You may be wondering why I’m sharing with you this Weekly Exponential Workouts with the bonus Guided PT Videos. I am sure you’re probably thinking this is another quick money scheme with no VALUE. Well before I give you a full explanation of what this Weekly Exponential Workouts is about… Let me tell you a little bit about myself. THE BEGINNING: A couple of years back, I used to weigh over 105kg living in a nice 1 bedroom flat that I could barely afford. Bear in mind, I was working or should I call it the proper TERM “surviving in this 9 to 5 rat race” And to be even more honest with you, this was seriously affecting my physical & mental health. The truth was, I was really struggling to find any meaning to my life and on top of that I kept getting this feeling that I was living in the shadow of myself. Every morning without FAIL, I used to wake up feeling TIRED and by the time I was in the office, I would literally WISH that time would GO much faster so I could go back to BED. I felt like that HAMSTER that keeps running in CIRCLES and heading towards a complete DEAD END. This complete lack of DISCIPLINE, EFFORT and to be honest CARE in my full time JOB got me FIRED. To be honest with you at first I was so happy to be leaving this UNINSPIRED workplace and really felt happy but this level of happiness was QUICKLY overpowered by the level of ANXIETY and FEAR when I began to wonder about my future. Thoughts or questions such as “how was I going to pay my rent next month or the following month?” or “How am I going to be providing for my family in the next couple of months?” kept me up at night. I was feeling very STRANGE though mainly because I was very happy with the fact that I was OUT of this JOB and had an amazing amount of FREEDOM but I was also very embarrassed and ashamed of being over 30 and not being able to have my shit together. I even TURNED to SMOKING and ALCOHOL as a way to cope with all these UNANSWERED worries and questions But as you GUESSED it, these VICES felt good in the MOMENT but did not resolve any of my physical or mental problems. THE BREAKTHROUGH: As you can imagine from the previous page, I was in a pretty bad shape both mentally and physically however something deep inside me wasn't ready to give up on my life. A close friend of mine had just opened his gym and invited me to do some sessions. At first I was quite reluctant to go as the last time I had done any physical activities was when I used to play football in my mid-20s (which I QUIT mainly because I was always on the bench but that’s another story). So, when my friend kept inviting me to the gym I decided to give it a go one day, as I felt going there was a sort of escape from my day to day problems. The funny thing is the more I went the more I started to feel good about myself, more optimistic (even though I was still unemployed and was about to move back into my mother’s house). My mornings were different to when I was working, I started to wake up much earlier (5:30am to be more precise) with so much energy. Sure I am not trying to FOOL you and tell you that my REAL problems VANISHED but I just started to feel more confident about myself even though I wasn’t able to predict the future I felt very hopeful that my situation will turn AROUND. I slowly started to realise that my training was making me more resilient and mentally prepared for any of life challenges. Once I accepted that, everything changed! THE DISCOVERY: Fitness helped me to discover that I can: Use fitness as a tool to improve my mindset towards life Use training as a way to build my self esteem Become happier and more positive in my life Thanks to this discovery, I began to build a dream of helping people that were stuck like me in a dead-end JOB or situation to turn their life around. My greatest joy as an ONLINE Coach is to see the clients smiles after the programmes are completed. To achieve the results which they did not think they could achieve. Being able to help them be the BEST version of themselves. WHY... And that’s why I’m so passionate to help you That’s why I am giving you these Weekly Exponential Workouts with the bonus Guided PT Videos so that YOU too can discover what I discovered. Remember, this is not about ME but ALL about YOU… Your path, your journey My life has been changed by following these simple steps. And I am sure that your life can also be changed and affected by it too. SO, ALL I CAN SAY TO YOU IS... Enjoy the training And remember this is the BEGINNING of your JOURNEY. WHY EXPONENTIAL WORKOUTS? Like compound interest, which is defined as the interest or returns that an investor earns on his original investment. Plus, all the interest earned on the interest that has accumulated over time. In other words, interest on interest. Compound interest isn’t a new idea, in fact it’s been known to some since the 17th century and millions of people have reaped the fruit of this natural principle since then. In this modern day, investment bankers, stockbrokers and other business investors use compound interest to their advantage. Without ever releasing that this principle also applies to our health and fitness and not just the financial realm. Exponential, meaning a rate of increase that becomes quicker and quicker as the thing (fitness) that increases becomes larger (or stronger). And this can be applied to our health through the use of simple strategic exercises that can be scheduled and performed weekly. Simple short exercises that build on each on the other, and the more they are performed the quicker and quicker results are achieved and the stronger or healthier the exercise performer becomes. Just like an investment of £1,000 into a mutual fund account can gain significant increase and grow stronger with time and compound interest, so can exponential workouts when performed regularly over time. For illustration purposes, let’s say a person wants to burn belly fat, and has given himself the time frame of 90 days to do this, the idea is not to go to the gym straight away for hours, overwhelm the muscles, suffer with major aches the following days, and end up skipping days of workouts to recover, fall back into the old habits and personal excuses and arrive months ahead with paid gym membership but no attendance or the figure to be happy about. The idea of the exponential workout is for this person to perform simple exercises in the morning that are easy to do, for example 20 sit ups, and 10 side-crunches on each side. That’s it. And the person can now carry on with their day. The second day, this person must perform those simple sit ups and side crunches again. Then carry on with their day. And repeat the following morning. Soon this person will be in a routine of performing these exercises and may even be able to increase it from 20 to 25 or 30 sit ups and 15 or 20 side crunches. The ability to increase the exercise reps is a result of the muscles getting stronger and compound/exponential interest being at play. By day 30, this person is now becoming familiar with the routine and can see belt size go down or their belly/pecs becoming close to leaner than before. By day end of the timeframe, 90 days this person will witness dramatic improvement in their health and fitness levels overall, the reduction of belly and the gain of confidence as a he becomes fitter. Put this to the test for yourself, try these workout sessions in the following chapters. There are also guided training videos accompanied with the workouts to demonstrate how to undertake the exercises, how to get your form or positions right, and some caution notes. You can easily access these videos by scanning the QR codes with your smartphone or tapping to watch them on YouTube.
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