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Author: Chris Carra

Surviving Turf Games Winter Festival (2023)!

Posted on March 2, 2023June 10, 2023 by Chris Carra

“Turf Games Winter Festival? Nope.”

Of course, I was fooling nobody. Six months later, following my adventures at Ealing Trailfinders Rugby Club at Turf Games Summer Festival, I was off to Farnborough for the Winter Festival in February 2023.

Yep, a glutton for punishment.

Once again, I’ve decided to share a few of my thoughts about the event. Whether you were there, are planning to do a future Turf Games, or would never ever consider it in your wildest nightmares and just want to enjoy my pain… welcome!

Taking my 30kg ball for a little walk

The Build Up

For last year’s games, I had a grand total of three days’ notice. I was the last-minute call-up for a local five-man team, to replace a late drop out. Because of this, I had no training – I had to rely on my general strength and conditioning to get me through.

This time around, I had several months’ notice. However, apart from the final week, I didn’t particularly change the way I trained in the build up. I continued to do three strength sessions per week – working on the fundamentals like deadlifts, squats, overhead press… and some bicep curls for good measure. đŸ’Ș

I also continued to attend my usual strength and conditioning class – Titan Conditioning, based in Swansea University – twice a week.

That was pretty much it.

However, when the official workouts were released around two weeks before, one workout in particular filled me with dread. It appeared that the ‘Lift Off’ workout would require a three-rep max front squat (bad) from the floor (double bad).

I am not very familiar with cleaning a barbell off the floor, especially with heavy weight, so I practiced this a few times in the gym over the two weeks leading up to the event.

Elsewhere, as a team (mixed male and female this time round, and called ‘The Titanics’), we had two training sessions with ‘the worm’ – a 100kg tube of canvas that requires co-ordination, communication, strength and a good dose of grit.

In a nutshell, that was my training.

Myself and Nat synchronizing overhead presses, while the rest of the team looked on

Turf Games Winter Festival: The Big Day

After a much-longer-than-it-should’ve-been drive the night before (thanks to traffic and roadworks) followed by a good night of sleep at a nearby hotel, I was feeling fresh and ready to head to Farnborough International Exhibition and Conference Centre, the home of the Winter Festival.

As I arrived, I met up with my team, attached the armband to my wrist, then set up camp upstairs. While this huge conference centre didn’t have the glorious sunshine and fresh air of the Summer Games, it did have much better facilities – mainly loads of toilets, which were handy considering the amount of nervous pees I had through the day.

I won’t go through the events in detail because either you weren’t there and it would take me too long to describe each workout in detail, or you were there and you don’t need me to detail the workouts.

But to quickly summarize:

#1 – Noah’s Ark

Our first event required the strength movements I tend to enjoy – heavy ball to shoulder, dumbbell press, kettlebell swings, and ball carries – which were all synchronized in male and female pairs. However, I didn’t enjoy it as much as I anticipated! I found this workout incredibly tough and was dying from the moment we started.

Our judge was decent and if she had to penalize us (i.e. for not stepping onto the 20″ box correctly) she did so with clarity. Despite how tough I found it, our team did pretty well.

#2 – Notorious Worm

Fucking worm.

I think everybody who participated in the worm event would agree that this was the most disgusting workout of all time. Think of the worst workout you have ever endured. It was that but worse. It involved synchronizing burpees over the worm, then deadlifting, squatting, and pressing the worm overhead. Ad infinitum.

By the end my lower back was in pieces and I had nothing left in the tank. By look of the rest of my team, who were on their hands and knees, neither did they.

On that note, as a team we did surprisingly well in this, even if it seemed far from it at the time. We were ‘no-repped’ a lot in the final round as we all fatigued together and communication broke down. It didn’t help that the judge on this round was the least helpful – she was almost silent and gave us limited insight into why we had been penalized. It was so disheartening.

A side note – I know these judges are volunteers, but when there is such a gap in quality, it makes you wonder what the vetting process is.

Anyway, I literally crawled away from the worm a broken man.

The oh-so notorious worm…

#3 – Chase the Vibe

This was actually quite fun, although it was still a workout that required a lot of digging deep. Very cardio based – row and ski-erg, followed by a 400m run, and some dumbbell deadlifts/lunges in between. We completed more rounds than we anticipated.

Not much else to note about this one, apart from that the judge was very good. Not only was she loud and clear, but she was friendly and even cheered us on, which all contributed to a feel-good factor that left us in high spirits ahead of the final workout.

#4 – Lift Off

I spent the hour before Lift Off very anxious indeed. I didn’t enjoy doing the front squat in the Summer Games and now I had to do it all over again, with the added bonus of starting from the floor.

Just before the event, I went to the warmup area to practice a few cleans. I managed around 80kg and felt very weak. It only just came up. Still, I knew that was the weight to go in with.

After the female portion of our team had their 7.5 minutes of lifting glory (and they all did superbly well), it was me to open the lifting for the lads. My 80kg came up quite nicely and the front squat was fine. Relief washed over me, and I watched as the other guys loaded the bar to 90kg for their lifts. I then decided that I would skip 85kg and go straight for 90kg. I knew I’d failed it several times back in Swansea, but… screw it.

Full of adrenaline and with the crowd shouting their support, I stepped up to the bar and hoisted the weight… but failed the clean and the bar slammed back to the ground. Some people shouted advice from the crowd, but I knew I just needed to compose myself. I tried again and this time, success! Up came 90kg – pretty scrappily I might add – and the three front squats were pretty simple after that.

My first attempt at the relatively straightforward 80kg

After this, my day was done! I had an expensive veggie burger, had some free protein cereal, and watched my friends compete in their final event, then I jumped in the car for a unwelcome four-hour trip home.

Final Thoughts on Turf Games Winter Festival

I reflect on my second Turf Games experience very fondly. I’m proud of both myself and my team, who came 27th out of 151 teams, which was a very strong result!

My physical strength, cardio fitness, and mental fortitude were thoroughly tested that day, while the support from both my team and the wider Titan community was excellent. Having that camaraderie really pushes you on to do things you didn’t think possible (like, life the worm over your head again and again and again).

Will I do another Turf Games?

Throughout the day as I was hunched over, slipping in my own sweat and gasping for breath, I believe I uttered the phrase ‘never again’ many times.

Yet, the fading affect bias is real.

Watch this space…

—

If you enjoyed this post, please sign up to my newsletter, in which I send very infrequent updates. Also, check out the Planet Health podcast for more healthy fun from around the world!

Chris on the Simply Vegan podcast!

Posted on January 19, 2023July 13, 2023 by Chris Carra

This week, I have been guest podcasting on a very respected vegan podcast – Simply Vegan!

You may already know about my own podcast called Planet Health, which explores health and wellbeing traditions from around the world and what we can learn from them.

However, this is the first time I have guest starred on another podcast to talk about health and fitness around the world. Let’s explore what happened and share the link!

What is the Simply Vegan podcast?

It was a pleasure to be asked to feature on the Simply Vegan podcast, which is run by Vegan Food and Living – the UK’s No.1 vegan consumer media brand. They have great magazine! It’s full of solid info and delicious plant-based recipes. It’s available every month and well worth grabbing a copy!

The podcast is hosted by two friendly hosts, Holly Johnson and Molly Pickering, and is released every Thursday. They always start the podcast with an off-the-cuff discussion about veganism, food, health and other things, then they dive into a special guest interview.

Of course, this is where I came in…

Chris on the Simply Vegan podcast

What did you speak about?

On episode 135 (January 2023) of their podcast, I spoke with Holly about what we can learn about health, fitness and wellbeing from countries around the world. Of course, this is the theme of my own Planet Health podcast

We discussed a couple of key habits. For example, eating enough protein and lifting weights, which I always endorse whenever possible! I also mispronounced some Italian and I gave my favourite (but highly ineffective and dangerous, so definitely don’t try it…) hangover cure, which involves bird sh*t. Urgh.

Anyway, you can listen to the podcast on all good platforms. Just search for Simply Vegan podcast. (Here’s the Spotify link to the episode if you want it).

Thanks for reading!

The Swansea City Trilogy: Behind the Scenes

Posted on December 29, 2022December 29, 2022 by Chris Carra

In this ‘behind the scenes’ article, I am going to give you some insight into the Swansea City trilogy, from your favourite Swansea author (which, I assume, is me).

It’s been over four years since Match of My Life was released, but I still enjoy chatting to Swans fans about these three books. Every time I see a copy on the shelves or sign one for a fellow Swans supporter, I am incredibly proud. It really is the best feeling as an author!

While searching through some old photos, I stumbled across a couple I took during the writing and launch of Greatest Games, Miscellany, and Match of My Life. So I decided to compile some of my thoughts about working on these books, to give you a little glimpse into what goes on.

Enjoy this peek behind the curtain…

Before we get into it, have you checked out my Planet Health podcast? It’s nothing to do with Swansea City – instead, it’s a fun exploration of eating and movements habits from around the world!

Writing ‘Swansea City’s Greatest Games‘ (2014)

ÂŁ3 to meet me… Bargain! Promotional material in 2014, ahead of my first book launch.

In 2014, after four years as the owner and editor of the award-winning blog, ForzaSwansea, I was commissioned to write Swansea City’s Greatest Games – a ticket back in time through 50 of Swansea City’s finest matches.

It was the respected British sports publisher Pitch Publishing that gave me the opportunity and I was determined to reward them for their faith in an unknown author by delivering a solid book that Swans fans would both buy and love.

Now, I don’t remember the exact details, but I seem to recall I only had a small window in which to write the book (around three months). However, as I had only just moved into freelance writing after a stint at the Llanelli Star, I wasn’t overly busy with writing work, so I could throw myself into writing the book on a full-time basis.

Contract signed, it made sense to begin by compiling a list of great Swansea City games! Several monumental matches in the club’s history instantly jumped out at me: Hull 2003, Reading 2011, and Preston 1964 and 1981. Then came some of the matches that I had been at personally, including some of those in the Championship, Premier League and the Europa League.

However, I also had to delve a little deeper and head considerably further back to the 1920s, 1930s, and 1940s, to ensure I wasn’t missing anything. In fact, the earliest match I included in the book was Swansea Town’s debut against Cardiff City in 1912!

On that note, considering I hadn’t been born for almost half the games involved in the book, extensive research was crucial. This meant that I would spend most of my days in Swansea Library, upstairs, sitting at the microfiche reader (the big machine that reads microfilm spools of archived newspapers).

In addition to microfiche, I also used genuine newspapers I was lucky enough to get hold of!

Something I remember about the earliest games I had to write about is that the match reports were so vague. Seriously, it was difficult trying to decipher what actually happened during games in the 1910s and 1920s – the journalists seemed more concerned about writing what the players were wearing and what the crowd were doing than the on-pitch action!

In addition to sifting through old copies of local newspapers, I also used books written by some excellent Swansea City writers, including Colin Jones and the late David Farmer.

This research was supplemented by video footage from YouTube and DVDs as well as matchday programs, many of which were kindly lent to me by Swans fans. I also spoke to a couple of Swans legends for their memories about the games, which was something I did in considerably more depth for Match of My Life (see below).

The publication of this book in October 2014 was one of the proudest days of my life! I enjoyed a wonderful book launch at Waterstones in Swansea, and the book went on to be a Christmas bestseller in 2014.

But I couldn’t spend too long dwelling on this glory, for I had a second book to write…

Me speaking at the launch of Swansea City’s Greatest Games, at Waterstones Swansea in 2014 (Image © South Wales Evening Post)

Writing ‘Swansea City Miscellany’ (2015)

At the time of commissioning the first book, Pitch Publishing also gave me the go ahead to write the Swansea City Miscellany, which would be published in time for Christmas 2015.

I am not going to lie… I can’t remember writing this book!

I mean, I know I did write it. My name is on the cover. But the memories are very foggy. I think that’s because I wrote it so soon after Greatest Games, and a lot of the research was very similar – i.e., library for books and microfiche, programs and video footage, and a little internet searching.

There’s not much more to say. I almost see this book as an extension of the first one.

One thing I definitely remember is that when the book was released in 2015, I did the launch at the Liberty Stadium club shop. This was great fun and plenty of Swans fans showed up for their signed copies!

Swansea City Miscellany launch in 2015, at the Liberty Stadium club shop.

Writing ‘Swansea City Match of My Life’ (2018)

I had a year off books in 2016, before returning refreshed in 2017 for my favourite of my Swans trilogy, Swansea City Match of My Life.

This was a completely different experience to writing the first two, because I had to get out from behind the microfiche machine and into the real world. If you aren’t aware of the concept of this book, it is based on 16 exclusive interviews with Swansea City legends. This meant that I had to go out and conduct 16 interviews!

I began writing the book in May 2017, for publication one year later. A lot more relaxed than my first book, but I definitely needed this extra time, as both finding 16 legends and pinning them all down for interviews would prove tricky.

As I began the journey, the biggest question was ‘Could I get the players on board?’. There was only one way to find out


Truth be told, I knew that if Mel didn’t want to take part, the book wouldn’t get off the ground.

I decided to start with one of the most famous and important names in Swansea’s rich history, Mel Nurse. Mel owns a hotel in Swansea, so I popped in to introduce myself and ask if he wanted to share his story.

Truth be told, I knew that if Mel didn’t want to take part, the book wouldn’t get off the ground. But thankfully he was only too happy to chat with me about his time with the Swans and his debut match in 1956. His anecdotes and stories made for an excellent chapter.

One down, fifteen to go.

After Mel, I compiled a list of ‘must-haves’ and ‘desirables’, then went about trying to contact them. Luckily, I had good connections from my time both in local newspapers and writing about Swansea. As more players were involved, it became easier to find others.

The most enjoyable part of this book was meeting up with these players. What an honour it was to spend time with these icons, who had played such a significant role in the club’s history.

Setting up for an interview in Morgan’s Hotel – I met several players here, but can’t remember exactly which interview this was!

As a bit of ‘behind the scenes’, here’s where I met some of the players and conducted the interviews (these are simply the ones I remember off the top of my head!):

  • Mel Nurse – his hotel on the sea front
  • Dai Gwyther – a golf club in Gower
  • James Thomas – Morgan’s hotel in Swansea
  • Lee Trundle – Starbucks in the Village Hotel (Fabian Way)
  • Alan Curtis – a cafĂ© in Mumbles
  • Roger Freestone – at his home (the day after he played at Alan Tate’s testimonial match!)
  • Alan Tate – Swans training ground (Landore)
  • Leon Britton and Nathan Dyer – Swans training ground (Fairwood), on separate days
  • Matthew Bound – his office in Mumbles

One cool thing I did when meeting the players was asking them all to sign a copy of my first book. I still have this book, signed by everyone from Wyndham Evans to Leon Britton, and one day I will either give it away in a newsletter competition or as a charity prize. [Sign up to my occasional newsletter and don’t miss out on that!].

Hang on… I tell a lie! I only actually physically met 14 of the players. There were two players I had to interview over the phone: John Cornforth, who was in Sunderland, and John Toshack, who lived in Spain. I also spoke with the legendary John Hartson on the phone to arrange his excellent foreword for the book.

Unfortunately, I had a few ‘almosts’ on my list. Without wanting to name this player, I spoke a few times to a legend of the sixties, who was a lovely guy but had no interest in sharing his story as he was no longer interested in football. Fair enough. I also met Ferrie Bodde at the Liberty Stadium – he agreed to the interview, but (somewhat stupidly) I didn’t get his details and I never managed to contact him again!

Fast forward to 2018, and the book eventually turned out way more successful than I had imagined. I love the other two, but this one is my favourite.

Once again, I did the book launch in the Liberty Stadium club shop, and did a book signing at the Swansea branch of Waterstones a few days later.

Will I Ever Write Another Swans Book?

I was very lucky to be writing about Swansea City at an amazing time in the club’s history, as the Swans rose to Premier League success. The success of the club at that time helped my exposure as a blogger and an author. I look back on these times very fondly indeed!

However, it’s unlikely that I will write another Swans book – at least not any time soon. I don’t have any plans or any ideas, although never say never.

What Are You Doing Now?

I am now working primarily in the health, nutrition and fitness sphere, mainly for private clients but with a book idea in motion. I have also launched a podcast called Planet Health, which is keeping me entertained!

  • If you want to support my ongoing work, please subscribe to the podcast on Spotify, Apple, Amazon or Google. It really helps me and I am always happy to welcome new listeners. Who knows, you may pick up some tips along the way!
  • If you want to buy any of the books I mention on this page, you can visit my Amazon author page for all the links. You will also find them available in all good bookstores (if you can shop locally and independently, then I urge you to do so!).
  • If you want me to sign a copy for you or as a gift, please get in touch and we can arrange this.

Finally, I want to thank YOU, the reader.

You may well have bought one of my books in the past, or read one of my many, many Swansea City articles online. Or perhaps we interacted once on Twitter, or at a match, or wherever. But without readers, I would not have become an author when I did. So I owe my biggest thanks to you!

I’m always happy to hear from readers, so feel free to get in touch. Cheers!

Planet Health Podcast Announcement

NEW! ‘Planet Health’ Podcast

Posted on November 8, 2022December 18, 2022 by Chris Carra

It’s time to introduce you to my new podcast, Planet Health!

You can currently listen to it on Spotify, Apple Podcasts, Amazon Music, or Anchor. 

Earlier in the year, I announced that I would be releasing a podcast, and – after procrastinating for a bit too long – I launched the first episodes in October 2022.

Let’s answer some questions…

UPDATE: I have now created a dedicated Planet Health podcast page with up-to-date news and episode descriptions.

What is the podcast about?

In Planet Health, I am exploring the world to see what our global cousins are doing to stay lean, fit, and healthy – and then helping listeners like YOU to implement these habits into your life.

This podcast is about giving you the tools to make positive changes to your life and maintain a healthy weight.

Why should people listen to you?

Good question! Firstly, my credentials – I am a health and fitness writer, author of the Bluffer’s Guide to Fitness, and a Pn-1 certified nutrition coach who has coached many people to reach their weight and fitness goals.

I’m also a wonderful presenter (and modest too).

My philosophy is that people shouldn’t need to go on a diet to lose weight – especially not a crash diet or fad diet. I also believe that the vast majority of people shouldn’t need to count calories to lose weight and stay fit.

Instead, I teach that when small habits are done consistently, big changes are made. Simple, but very effective.

What are you going to teach us on this podcast?

In countries like the United Kingdom and the United States, we have some habits that are
 not particularly supportive of staying lean, healthy, and happy. I’m sure you can guess some of these!

So, I want to visit other countries to see what we can learn from them about what they eat, how they eat, how they move, how they sleep, and so on.

Then I share these traditions and cultures with you and give you some practical advice on how to implement them into daily life.

How often are you going to do this podcast?

The aim is for one episode a week, although I have been doing more than one a week at the moment.

Will there be guests?

Indeed, there will. In Episode #3 I spoke with a Swedish health coach and in Episode #11 I chatted with a Welsh journalist. There are more interviews lined up with experts from Israel, India, Japan, the USA and more coming in 2023!

If you have any suggestions on countries to visit or habits to discuss, then please get in touch!

Please the follow the podcast and rate it, and feel free to give me any feedback.

Until next time…

5 Things I Learned from Turf Games (Summer 2022)

Posted on August 18, 2022October 3, 2022 by Chris Carra

This summer has been crazy for me! While I won’t recap everything, I do want to record my experience competing in Turf Games London Summer Festival back at the start of July.

For those not in the know, Turf Games is officially described as ‘an event designed to mirror the camaraderie of sport, but in a fitness environment’. đŸƒâ€â™‚ïž

Essentially, you are part of a team, but instead of kicking a ball or passing a baton, you are rowing, running, jumping, lifting heavy things, doing burpees, rope climbs, and so on. It’s fun, hard work, and very rewarding!

Here I am throwing a medicine ball as part of the opening workout – we came first!

How I Came to Compete in Turf Games

It was the end of June. I stood in my kitchen at 9.30pm on a Tuesday evening, having just come off the phone with a friend of mine (the leader of a local fitness community), who – in a slight panic – had asked if I would come up to London on the weekend to be part of his Turf Games team, due to a last-minute dropout.

I agreed to shift around my weekend plans and join the team in London. Shaping my decision was my mindset: 2022 has been a year for challenging old thinking and pushing myself out of comfort zones. This would be a good test!

But then it hit me – I hadn’t trained for this event.

I knew my general strength and stamina would probably be enough to survive the four workouts (after all, I was following the new ‘Built Like a Badass!‘ program…) but I wasn’t sure.

Guess I’d find out soon enough!

The biggest issue for me was that one event required me to perform a 3RM (three rep max) front squat. Despite all my experience lifting heavy things, incredibly I had never actually done a barbell front squat before!

A front squat is similar to a back squat, although the bar sits at the front of your shoulders, which changes the movement, the amount of weight you can handle, and so on.

To ease my anxiety, I had a very quick training session on how to do them, managed to sprain my wrist, and left feeling even more unsure.

What Happened at Turf Games?

After staying the night in nearby Slough (the best hotel I could find at such short notice!), I drove to Ealing Trailfinders Rugby Club ahead of the big day. This was a fantastic outdoor space with a 3G pitch, good facilities, and grandstand seating.

I was due to compete in a team of five (the Team Titan Beavers), in four events: Farm Fitness, Gymbox, Evolve, and Talisman. The exact content of these workouts can be Googled if you are interested, yet to give you an idea, Farm Fitness included (as a team):

There were four of these workouts, all with different themes and focuses. Some were more endurance based, others were more about strength.

5 Things I Learned from Turf Games

A little sled pushing – something in which I am well versed

#1 – I am fitter than I think

Without blowing my own slightly worn trumpet, I know I am fit. I train 4-5 times a week, including at least one session of high-intensity training.

Before the competition, I was worried that my fitness may not be on par with that of other competitors, although I was pleased to both survive and thrive in all four events.

I walked away from the day knowing that I didn’t have to doubt my fitness when it came to these kinds of events.

#2 – Elites athletes are incredible

My team was in the Everyday category, which was the entry-level tier in this competition – and these workouts were tough! Our team was a fit bunch of guys, but even we struggled with some of the workouts in the Everyday category.

However, the Elite category – both male and female – were a sight to behold, both in terms of performance and aesthetics. Of course, these were largely professional athletes, who tend to be paid to work out. (I don’t have that luxury!)

I have spent time around professional athletes in the past, but never have I seen so many in one place. It just confirmed to me how fit some people can actually become. Their level of discipline inspired me!

#3 – Adrenaline helps you break barriers

Giving 105kg everything I had (and succeeding for 2 reps!)

As I mentioned above, I was a little concerned about performing a front squat 3RM, having never front-squatted before. On the day, I was going to attempt a respectable 85kg 3RM, which was on par with some of the others on my team.

I was the first on my team to step up and squat. My teammates loaded the bar. I unracked the weight, got into position, and squatted. Fucking hell. I could barely get one rep up. This was at the end of the day and my legs were tired, but that first squat was very difficult. Too difficult.

I composed myself and went for the second rep. Again, I struggled, but got to the top. One more rep. I went down and… never came back up.

As I walked away dejected, my team realised they had made a mistake. They hadn’t loaded the bar with 85kg. They had loaded it with 105kg! No wonder it was so heavy! I laughed (and swore), caught my breath, then went back and recorded a successful 3RM of 90kg. After this, my legs were done!

Had I known there was 105kg on the bar before I squatted, I wouldn’t have even got one rep up. But with everyone cheering and the adrenaline of the competition, I was able to break through that barrier.

#4 – I will work harder for a team

The dreaded final minute…

While other workouts were tests of strength and speed, the Evolve workout was a test of sheer endurance.

After 15 minutes of rowing, cycling and running ourselves into the ground, we had a few minutes on the clock at the end to record our maximum distance on both the bike and rower (where the real scoring takes place).

Three of our team took turns on the bike, while myself and one other (Robin) shared rowing duties because getting on and off the rower is considerably more faff.

As we approached the final two minutes, Robin was on the rower while I was hunched over, catching my breath. With around 1 min 30 left on the clock, he tagged me in. I gave it my all for around 45 seconds, then ran out of steam. However, with the clock ticking, tagging him in would have wasted too much time…

…so I stayed on for another 45 seconds of absolute agony.

Now, had I been competing for myself, I would have ended it there. I was already done. But this day I was working for the team. I couldn’t let others down (camaraderie and all that…). Worryingly purple face or not, I continued to row until the clock finally ran to zero.

Don’t get me wrong – I will give effort when I am alone. But I’d have never gone through that amount of pain for myself. It was only because the team was counting on me that I persisted.

#5 – I will do this again

Overall, I had a blast.

Despite my initial anxiety, the costs and the time it all took, I was lucky enough to spend an entire day working out and competing with friends.

I learned a lot about myself and my limits that day, and am now looking forward to the Winter Turf Games (coming up in January 2023).

I just hope I get the call with a bit more notice next time!

Brutal but rewarding…

Built Like A Badass?! (How I Train in 2022)

Posted on June 29, 2022October 20, 2023 by Chris Carra

If you are looking for a Built Like A Badass review in 2023, then you have come to the right place! Well, almost… I actually moved my full review of Built Like A Badass over to my fitness website, so head over there if you want to check that out. This article is more about my general training and life in 2022.

You probably don’t need me to tell you that I am not a bodybuilder, physique model or professional athlete (I enjoy red wine too much for all that!).

However, I do like to keep strong, lean and functional, while testing my mental strength with tough workouts and heavy lifting.

I like to think of myself as a bit of a hybrid – I can deadlift 200kg, then run 5km in around 20 minutes. I look pretty good, have some biceps to flex, and feel healthy and confident. And can get away with a few glasses of Sangiovese each week.

But how do I train? What does my weekly training schedule look like? Do I spend every hour of free time in the gym?

Far from it.

First, let’s look at what I had been doing until recently…

My 200kg deadlift in March 2022

Reaching My 200kg Deadlift Target

In 2021, spanning into the early part of 2022, my training focus was almost exclusively on deadlifting the aforementioned 200kg. I had set this goal almost a year prior and slowly built the strength required to achieve it.

In the final few weeks, it had become a mental battle. I failed the lift once, so went away and worked on some accessory movements like rack pulls, before coming back and nailing it.

Up came 200kg at 82kg bodyweight and I was incredibly proud of myself.

(You can check out the video of the deadlift below).

After this, I decided to stop deadlifting for a while.

In February, I was feeling out of shape. Even though I was still actually in pretty good shape, I was carrying more podge than I usually like.

So, I made it my goal to become more athletic towards the summer. And that’s where Built Like A Badass came in…

Enter, Built Like A Badass (Cheesy Name, Hard Work!)

I am currently following a new program, recommended to me by a guy in the gym. He told me, “It sounds a bit naff, but it’s called ‘Built Like A Badass!'”.

It did indeed sound a bit naff.

Despite the cheesy name, I was intrigued. I read up on it and decided that it sounded like the ideal program for me.

You can read about the program yourself in my full Built Like a Badass review here. It was developed by a guy called Joe DeFranco and his team. I’m happy to say that Mr DeFranco certainly looks like a badass (more badass than me anyway!).

In short, the program consists of a three-day split: upper/lower/upper. The workouts tend to be pretty short, which is a big plus for me and my schedule. They combine elements of strength training, hypertrophy work (muscle building), and cardio/conditioning.

I believe the overall goal of the program is athleticism. It’s probably not the program for you if you want to become massive, or hit your biggest PB, or get ripped. But if you want to look and feel strong, fit and functional, then it may be worth checking out.

I am only a few weeks into the program, but I am enjoying it so far. The workouts are tough, but the variety is really welcome. My previous workouts were becoming a little stale, and this new program keeps me guessing.

Lifting a 50kg ball in a conditioning class

My Weekly Cardio Training

Aside from lifting in the gym, I also do some extra cardio. This is half to keep myself lean, half for the mental health benefits (i.e. stress relief!). I also find cardio is a great way to socialize, and I have made some great friends through different classes.

My cardio schedule looks like this (usually no more than 2-3 of these sessions per week):

  • Conditioning classes (often Titan Conditioning at Swansea Uni, although sometimes I choose others)
  • Running (usually less than 6km)
  • Football (an unstructured kickaround with mates – nothing too fancy)

I have also been trying some local yoga classes, which has been a good way to increase my flexibility and meet new people. đŸ§˜â€â™‚ïž It’s tougher than it seems, and I am not as flexible as I first thought, but I am enjoying the process!

So, a typical week of training for me may look like:

  • Monday – Weightlifting (Upper)
  • Tuesday – Weightlifting (Lower)
  • Wednesday – Conditioning Class
  • Thursday – REST
  • Friday – Weightlifting (Upper)
  • Saturday – 5km Run
  • Sunday – REST
Enduring the Assault Bike in my strength and conditioning class

I also do my best to get some steps in each day. I’d be lying if I said I achieved 10,000 every day. It’s probably closer to 6,000! 😬

Eating to Fuel Myself

As for my diet, I am just sensible. Or I try to be sensible…

I prioritize protein – as a vegan, this is often tofu, tempeh, beans, alternative meats, and plant-based protein powder. I try to eat plenty of wholefoods, vegetables and fruit (berries in particular). I don’t go crazy with alcohol or fast food. Although I do like pizza, beer, and chocolate!

If you want any advice on eating well or moving more, I am more than happy to help! Just get in touch. Otherwise, catch you next time!

NOTE 1: Since originally writing this article, I went on to compete in Turf Games London 2022.

NOTE 2: I have since moved on from the Built Like a Badass program to change things up, but I plan to return to it in summer, 2023.

Oh yeah, here’s the video of my 200kg deadlift.

Where the Hell Have I Been?!

Posted on June 23, 2022June 23, 2022 by Chris Carra

Last time I posted on this site was just before the arrival of the global pandemic (remember that?!), after my return from Los Angeles and an epic trip to Gold’s Gym.

So where have I been for the last two years or so? đŸ€”

Firstly, during the pandemic, I began a nutrition coaching service, which tied my obsession with fitness, nutrition and wellbeing with my love of helping people. I won’t talk too much about this because you can read more on my nutrition coaching page. I am still coaching, although that has taken a backseat recently as I have started a few new projects.

In terms of my day-to-day writing, I am working with around five clients on a range of ongoing projects – most of which you will never read! This includes daily work for a large Canadian growth marketing company, a Miami-based vegan nutrition brand, an American personal development coach, and a British boutique natural remedy brand.

Yep, an eclectic mix that keeps me entertained and pays the bills!

Onto more exciting things and you may be pleased to know that I have started writing a new book, of which I have already made a serious dent. It’s been a few years since my two Bluffer’s Guides books were published and I am feeling the urge to see my name on the shelves once again!

I plan to finish writing towards the autumn, and it will be released in one way or another by early- to mid-2023. I haven’t decided whether I am going down the traditional publishing route, or whether I want to explore other avenues. Either way, it’s going to be very different to anything I have done before! Watch this space…

I have also started a health and nutrition podcast, but I am playing around with the format, name and content a little, so I won’t be releasing details of that until I have something I am happy with. Shouldn’t be too long before I reveal all.

Finally, I will be back blogging in a personal capacity! I want to write at least one weekly article for this site, where I can share my thoughts on different topics, from fitness and nutrition, to general life. There’s always plenty to discuss, although if you have any suggestions for things you would like me to cover, please get in touch!

Until next time (which will definitely be sooner than two years…),

Chris

America: My Epic Visit to The Original Gold’s Gym (Updated 2023)

Posted on July 6, 2020June 28, 2025 by Chris Carra

Update! In February 2020, I took a journey to what I thought was the original Gold’s Gym America in Venice Beach, then wrote an article about it. As it’s 2023, I have decided to revisit the article and revise some of the content to ensure I did this trip justice.

I first visited Los Angeles in 2009 and one of my biggest regrets was not visiting the original Gold’s Gym. But as I was on a tight budget and with a friend who didn’t lift, I didn’t visit.

However, in February 2020, I returned to LA all alone and decided to do a few things I hadn’t the first time around.

Visiting the iconic Gold’s Gym in Venice was one of them!

Really Chris…? You travelled over 5,000 miles to visit a gym?

I did indeed! Being a fitness writer and general weight-training nut, I simply had to visit the best gym in the world. (Sorry Swansea Leisure Centre… you knew it wasn’t you).

The original 80s Gold's Gym America

A short history of Gold’s Gym America

For those who aren’t aware, Gold’s Gym is a global fitness institution.

The first Gold’s Gym America was opened by former US marine Joe Gold in 1965. The original gym was located at 1006 Pacific Avenue in Venice, California.

In 2023, this building is now a house, which is a bit of a shame. It should have been converted into a Gold’s museum or something! Still, a cool video I found shows some guy visiting the building back in 2012, so you can at least see what it looked like.

Anyway, Gold’s moved from Pacific Avenue to 1452 2nd Street in Santa Monica in 1976. Then in the 1980s, it again moved to 360 Hampton Drive, where it is located today, just a few blocks in from the famous Venice Beach.

This world-famous gym has a colourful history.

As I explain in my book, the Bluffer’s Guide to Fitness:

‘The opening of Gold’s was highly anticipated by the bodybuilding community, with one keen journalist writing, ‘This is going to be a gym for men. No fancy rugs or chrome – just plain old-fashioned weights and the greatest apparatus you ever saw’. While the lack of fancy rugs may have put some people off, Gold’s soon became home to some of the most famous bodybuilders of all time, including Frank Zane, Franco Columbu and Arnold Schwarzenegger (the likes of whom were featured training at Gold’s in George Butler’s 1977 docudrama Pumping Iron).‘

Since the sixties, Gold’s Gym America has expanded and now boasts around 400 locations across the USA and 20 other countries around the world.

However, it is the oldest Gold’s that interested me. While the original is long gone, the Gold’s on Hampton Drive is the closest to the original that anyone will get now – so that’s where I headed!

One of the main rooms at Gold's Gym in Venice

Did I visit the *original* Gold’s Gym?

As I just mentioned, it took me until 2023 to realise that I hadn’t visited the original gym. The Hampton street location is not the original. However, it is still an iconic gym and is a landmark in the bodybuilding world.

The reason I wanted to visit this gym was that I wanted to use same benches as Arnie, the same dumbbells as The Rock, and the same treadmills as Pierce Brosnan (accepted he’s not a fitness superstar, but my favourite 007 nonetheless).

On that note, would I see any celebrities at Gold’s?

In addition to bodybuilders and fitness legends, it’s a popular gym with the A-listers of LA. There was every chance I’d be rubbing shoulders with Mark Wahlberg or Helen Hunt. More on that later (spoiler alert: I didn’t meet Helen Hunt).

My journey to the (not quite) original Gold’s Gym!

It took me a bit of time to find Gold’s on Hampton Drive. Any normal person may have taken an Uber or bus, but I decided to walk all the way from Santa Monica, along Venice Beach.

This did allow me to pass Muscle Beach, which is another cool location if you are interested in bodybuilding heritage.

Anyway, I eventually cut up from the beach into the more urban part of Venice and, after a few blocks, found Hampton Drive and Gold’s.

Exciting!

Now, the cost for a session at Gold’s in 2020 was an eye-watering $40. That’s around ÂŁ32 in the UK – a far cry from the usual ÂŁ5.95 I’d pay for a session at my gym. I have no idea how much it costs in 2023, but I can imagine it is over $40 now.

Still, my session was worth every penny.

As soon as you enter the dated building, you can feel history oozing from every corner. Gold’s is a real lifter’s gym. Everything was dented, scratched and mismatched. Tons (literally) of equipment, all added over decades and used to death.

Walking around, it felt a bit surreal, considering the amount of times I had seen the gym in action on screen.

Yet, I wasn’t there to gawp (well, I was, kind of…) – I was there to PUMP SOME IRON! đŸ’Ș

What I did in my session

I made my way to the treadmills towards the rear of the building. On my way, I passed popular vegan bodybuilder Brian Turner. At least I think it was him. Regardless, I had no urge to say hello, mainly as I couldn’t remember his name at the time. Still, it was cool to see a ‘celebrity’ right off the bat.

The yard at Gold's Gym America

I didn’t really have a training session planned that day. So, after some light jogging to warm up, I decided to do some upper body work.

I began with incline bench press. It was here that I had my first glimpse of some beastly bodybuilders. Full of ‘juice’ and biceps bigger than my head. Cool.

Next, I moved to the yard, where I did a couple of sets of pullups on the bars in the glorious LA sunshine. I could get used to this.

The yard at Gold's Gym

Back inside, I did some sets on the low row station. I noticed a huge chap on a calf raise station next to me. I glanced to my right and confirmed my suspicions – I was sitting next to Big Show, pro wrestler and film star! Awesome.

However, I let him get on with his workout and didn’t make any attempt to chat at that point – I would catch him after the session if I could find him. Although at 7ft and 400lbs, it would be genuinely hard to miss him.

The rest of the morning was less structured. I just hopped around, training on whatever took my fancy. Gold’s is absolutely packed with equipment – half of which nobody other than pro bodybuilders would have use for. I used as much of it as possible, just for the hell of it.

After some tire flipping in the yard, I decided that my body had had enough!

Meeting celebrities at Gold’s Gym!

In total, I was at Gold’s for around three hours, making that my longest ever gym session. Again, it was well worth it.

As I mentioned, I had spotted Big Show earlier and decided I would say hi. After all, when else would I be able to say I hung out with a real WWE wrestler after training at Gold’s Gym in America?

Probably not that often…

So I grabbed a vegan protein shake from the fridge and then went over and had a chat with Big Show. He was sitting in the lobby eating almonds, so sat next to him, introduced myself and we chatted for a few minutes. I recall that we discussed my home country, Wales, and his visit to the capital city Cardiff.

What a lovely guy. Absolutely massive, with hands the size of dinner plates.

After this, I used the upstairs changing room to wash my face. The showers looked a bit worse for wear, so I bypassed them and instead used a lovely refreshing wipe before leaving.

As for other celebrities that apparently use (or at least used) Gold’s Gym in Venice, here’s the list I found:

  • Jessica Alba
  • Jodie Foster
  • Morgan Freeman
  • Dwayne ‘The Rock’ Johnson
  • Jim Morrison
  • Keanu Reeves
  • Hilary Swank
  • Tiger Woods
  • Sylvester Stallone
  • Billy Crystal
  • David Hasselhoff
  • Jean-Claude Van Damme
  • …and, of course, Arnold Schwarzenegger

Many more names probably train at Gold’s too, so who knows who you may bump into.

However, my advice is to go there to see the building and have a good training session. Don’t just go to spot celebrities. After all, these people want to work out, not have selfies and sign autographs.

You’ll remember that I left Big Show enjoy his workout before I went over and said hello!

Meeting Big Show at Gold's Gym

My final thoughts about my Gold’s Gym trip

After more than three hours in the gym, I was probably beginning to look a little strange. I therefore decided to purchase a t-shirt and make my way to the exit.

Not without getting a photo of me by the famous sign of course. I had my Instagram-friendly double-biceps pose outside the front of the building.

Then I went into a nearby shop and bought a homeless guy a pack of ‘Lunchables’, because he asked so nicely and I was in a good mood. After that, it was back to my hotel in Santa Monica, my dream morning at Gold’s Gym complete.

My photo in front of the Gold's Gym sign

Is it worth visiting Gold’s Gym in Venice?

I’d say 100% yes. If you are into fitness and are in LA, Gold’s Gym is a must-see.

It’s not the original location as I first thought, but this gym has been around since the 1980s and is iconic. You are guaranteed to have a great workout and if you hang around long enough, you will probably rub shoulders with a celebrity.

Until next time…

–

Looking for something else to read? My other website offers everything from explorations of healthy global traditions to workout reviews. Check out my article on la cucina povera – Italy’s peasant cuisine that brings tons of health benefits.

NEW BOOK! Bluffer’s Guide to Whisky

Posted on July 6, 2020July 6, 2020 by Chris Carra

I am pleased to announce that I am (or, rather, have been) working with Haynes publishing once again on an updated Bluffer’s Guide book.

This time it’s the complete opposite of fitness – the Bluffer’s Guide to Whisky (available November 2020).

It’s an revised version of a popular old book, first written by David Milsted in the year 2000.

I have added around 12,000 new words and updated some of the existing text to make it more relevant 20 years later.

Whether you like whisky, want to like whisky, or know someone who won’t shut up about whisky, this is the book to buy!

You can pre-order it on Amazon, or buy it in any good bookshop when it is released.

More books soon no doubt!

Bluffer’s Guide to Fitness

Posted on December 11, 2019July 6, 2020 by Chris Carra

You wake up at 3am, in a cold sweat.

‘What’s wrong?’ asks your partner/dog/cat.

‘I just had a nightmare… that Chris Carra guy hasn’t had a book published for a while.’

‘Don’t worry’, he/she/dog/cat replies. ‘His fourth book, The Bluffer’s Guide to Fitness, is out now! Please go back to sleep, this is getting weird…’


Not sure whether or not that is the early morning conversation that caused you to visit this page, although here you are.

And yes – my fourth book, The Bluffer’s Guide to Fitness, is now available!

Unlike my first three, this one has nothing to do with Swansea or football. As the title suggests, it’s a tongue-in-cheek guide to fitness – a topic I live every day and one I can find the funny side in (and there is a lot of fun to be had in the fitness world!)

It is part of the 5-million-copy bestselling series, published by the iconic British publisher, Haynes.

That’s about it for the moment. Check it out on Amazon or pop into any good bookshop for a copy.

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