10 Reasons to Join our Bootcamp Community

ACCOUNTABILITY
Having me, your coach directing the workout means you have someone to answer to. If you had the same workout to do at home it’s likely that you would start off with a decent work rate but as soon as you start to get tired you would pull back. At bootcamp I motivate you, and get the best out of you. Don’t worry, I will not beast you within an inch of your life, I want you to enjoy it, not hate it! If I can see you’re trying your best that’s all I can ask for.

FRIENDS
Within a few sessions you will have made friends very quickly. You have all been through the same experience and this will help you bond. People that train together tend to become friends! At my bootcamps, all the team look forward to seeing each other, and they genuinely care about each other.

IT’S IN THE GREAT OUTDOORS
This might be seen as a negative to some, but it’s true to say that once you get started it’s often the inclimant weather that helps with the workout. No better cooling system than the cold, wind and rain. And damn when that sun shines we shine together. #vitamind

FITNESS
”If you attend bootcamp at least twice a week I guarantee you will get fitter!” If you were going to the gym you probably will do the same thing most times, and not challenge yourself. At a bootcamp it is my job, as the instructor, to challenge, and make sure that I progressively make the exercises harder or more complex. So those exercises you thought you would NEVER be able to do soon become possible!

HEALTH
If you attend a bootcamp you will be surrounding yourself with people that have a healthier outlook. I, as your instructor obviously have a passion for fitness, and this will rub off. I guarantee you will learn more about healthy eating being part of bootcamp. I share recipes in our Facebook Group and in the Members Lounge, as well as home workouts for when we are not training.

IT’S FUN
The first rule of my Bootcamp is no one talks about Bootcamp…I’m kidding the first rule is to have fun! Every session we laugh, and this is a big part of why people keep coming back. Each session either our warm up or our finisher is a new challenge, and it really does build confidence and trust with the members as they are laughing together. We buddy up and do larger team challenges on the regular. One rule of mine is NEVER ask your campers to do anything you can’t do yourself!

STRESS RELIEF
We all have different types of stress and bootcamp is an AMAZING stress relief. I have had people turn up after a horrible day at work or a hair pulling out day with their kids and they leave smiling! Once you get going the stresses of your day just leave you and you end up going home a different person that came!

SENSE OF COMMUNITY
This is linked to making friends, however in larger groups people tend to stick with people that they joined with but that doesn’t mean newbies are left alone. As an instructor I always put newbies with the veterans (ha ha) that have been going for a while. This way they look after and help the newer members feel comfortable. To give an added sense of communtiy we try to socialise regularly, this can be a meal, coffee or just a long walk.

YOU’LL BE HAPPY
So let’s just go over a few of the points above, you have more friends, you’re fitter, you’re having fun, you’re less stressed and you’re healthier which means you will have lost weight. So what does that mean? You’ll be a whole lot happier! Happier in yourself, means more body confidence, you will have more patience for your kids and partner as you’re less stressed. You have other people to talk about your problems and we all know how good we are at solving problems when we put our heads together!

IT’S A BARGAIN!
My final point is price. You are getting a great workout and I think the most expensive group I have come across is £10 per session. This will probably differ from area to area. I offer my sessions from £6 which is the going rate, I offer incremental discounts for the more credits you purchase which is the norm. Whilst prices may change with the financial climate change, value will not, and I am always adding value to your ‘membership’.

There are more reasons but they are my top ten reasons to go to

Elements of a successful fitness plan

There is one common thing among newbies to training...

They all go over the different exercises in the gym because somebody else told them to do so.

However, they don’t know the logic behind it. They lack knowledge.

As a matter of fact, most people DO NOT know what they are doing in the gym before they start doing it...

In order to be efficient with your time and progress in the gym, you have to understand why you are doing specific movements, resting for specific time frames, etc.

Have you ever wondered what the fundamentals behind a successful fitness plan are?

Why are the exercises ordered in a specific way?

What are the fundamentals in creating the perfect fitness plan, which fits your goals?

To learn the answer to all of these questions and more, continue reading….

What Does The Perfect Fitness Plan Consist Of?

It might surprise many of you, BUT a random training program from the internet and diet might not be enough to achieve your goals. And its exactly that. It is your goals, and there is no such thing as one size fits all when it comes to training and exercise.

There are five components that you have to consider when following a fitness plan.

Strength Exercises

Compound movements such as Deadlift, Bench Press, Squat and Overhead press are essential exercises that each one of you should implement in your programs IF you don’t experience any pains or discomfort when performing them.

You can progress on these movements in almost every training session, in one way or another.

They are the core of every program. Becoming stronger on these movements goes hand in hand with hypertrophy (muscle growth)

In other words, you get stronger and bigger! Isn’t that the perfect scenario?

Well, for some of you yes, but regardless of your physical goal, or level of training experience, compound movements should most definitely form the foundation.

Accessories

Other movements such as biceps curls, triceps/leg extensions, lateral raises, etc should also be in your program, but they shouldn’t be the main focus.

You should implement these exercises and try to linear progress them.

Still, as I mentioned above, your primary focus should be building your strength on the compound movements.

As the name suggests, accessories are just an “accessory” to your training program.

Conditioning/Endurance

Aerobic exercises should also be part of your routine if you want to maintain good health.

From my experience, there are many people out there who neglect to do any form of cardio.

Now, I don’t want to be misunderstood here.

Cardio isn’t necessary if you already have enough physical activity throughout the day. (i.e. you do 10k+ steps every day)

However, in the cold months, this can often be a challenge for many of you.

That’s why, to maintain and improve your heart’s health, you may want to implement some aerobic work, as well.

And I don’t mean that you have to do long boring cardio on the treadmill.

You can try “Tabata” style training, or any other sport out there, such as swimming, tennis, or even martial arts and much more.

Sleep

You’ve probably heard this al before, but sleeping is of major importance for your overall health and performance at the gym.

Bad sleeping habits will affect how you look and feel. In fact, sleep deprivation will decrease your productivity throughout the day.

Getting 7-8 hours a night and going to bed around the same hour will adjust your circadian rhythms, and you will benefit from it massively.

Better recovery, better performance, feeling better overall.

Proper Nutrition

You can’t outperform a good training plan with a crappy diet!

I recommend tracking calories and macronutrients to every single client.

By doing this, you understand how nutrition works and what macros most foods consist of, as well as how much you actually need.

Now, if you don’t want to track every gram of your food, that’s alright.

Just keep in mind the following things:

●  Try to consume a good source of protein such as fish, meat, eggs, whey protein on every meal.

●  Stay away from processed foods, which are high in trans-fats and carbs.

●  Keep alcohol consumption at a minimum (2 glasses of wine per week as an example)

Training Volume

One of the most crucial (if not the most) factors in your training plan is the TOTAL amount of work done for a given workout.

Volume is the primary driver of adaptations on a muscular and neurological level, and when paired with intensity (exertion), it can give great results.

In your training plan, aim to have 5-15+ working sets, per muscle group, per week.

You’d be on the lower end as a beginner and on the higher end as you advance.

Split this volume into separate training sessions to maximise performance from set to set and, thus, quality volume.

Try it and see!

BUT…as I’ve said earlier not one size fits all so please ensure performance progress is tracked, as well as the physiological impact. You want to be achieving progressive overload consistently, and that doesn’t mean jumping 10kg weekly on your bench press and deadlift, but instead incrementally, achievable and allowing adaptation.

 

Takeaway message

1. Focus on building your strength by progressing on the compound movements every session.

2. Implement aerobic exercises in your plan to maintain good cardiovascular health.

3. Get enough sleep per night to maximise your performance in and outside the gym.

4. Follow a “proper diet.”

Last but not least, ENJOY what you are doing.

Reasons why you are not losing weight..

Let’s imagine this hypothetical scenario.

You’ve just started on a calorie controlled diet, but after two weeks, you no longer see any results…

You have even started to go to the gym, and increased your daily non-exercise activity.

You’ve started wondering what it might be that you are doing wrong.

You’ve been limiting yourself from certain foods and want to see some progress.

Now you feel desperate and want to quit.

STOP!

Before throwing in the towel, you want to make a final check on the internet and find an answer to your “failure.”

Unfortunately, the answer does not lie online, but instead offers a minefield of 💩

Lucky for you, I might have the answer for you.

Let’s take a look at some of the most common mistakes that you might be making that prevent you from losing weight:

Overeating

The most common reason for the scale to stay at the same place, or even go up might be that you are overeating.

“But I’ve been on a diet the last two weeks; that’s impossible.”

This is a common trap that new beginners fall for. Even though you started eating “healthier,” it doesn’t mean that you will lose weight.

The primary condition to lose weight is for you to be in a calorie deficit.

Which in the simplest of terms means that you have to burn MORE calories than you consume.

Sure, you may have started making healthier food choices, but are you sure you are eating the right amount?

If the answer is no, you might be consuming more calories than you burn, which means you are NOT GOING TO LOSE WEIGHT.

Drinking too much Alcohol

Alcohol is not only famous for its delicate taste and scent. Alcohol actually has hidden calories… Which are quite a lot!

You’ve read that right. One gram of ethanol has seven calories.

Now, if you do the equation, if you drink two beers for the night, that’s around 450 calories extra for the day.

450 calories, out of which ZERO go towards constructive processes like the calories you get from other foods.

Need I say any more?

High Stress

Being overburdened by work, chores, meeting deadlines etc, has a price.

When your cortisol levels rise, you may experience difficulties in doing specific tasks such as focusing.

What do you think happens with your body when it’s being put under an enormous amount of stress?

Even if you are training and following a proper diet, your performance will suffer if you have a high amount of stress.

You won’t lose any weight, and you may experience other problems such as headaches, tiredness, lack of concentration, and muscle cramps.

Most importantly, high levels of stress may lead to emotional eating which gets you even further from your weight loss goals.

Fix your mind before you take care of your body!

Decreased Physical Activity (NEAT - Non Exercise Activity Thermogenesis)

Not enough physical activity can slow down the process of losing weight.

In fact, it might even stop the whole process.

Even if you are already hitting the gym a few times a week, your physical activity may still not be sufficient for your goals.

If you are the type of person that goes by car to the office, then to the gym, and comes back home, then guess what, you lack physical activity!

When was the last time you checked how many steps have you made during the day?

If you are not even close to 8-10k, then you have something to work on!

Some valuable tips for making more steps:

●  Park as far from the supermarket as possible

●  Use the stairs instead of the lift

●  Take a quick 10-minute walk after a meal

●  Walk to the office if possible

●  Implement some cardio in your program

Not Giving Your Program Enough Time

Sometimes, getting obsessed with the scale might can be detrimental.

It’s an excellent thing to scale yourself every day; however, some people feel bad if they see the scale has gone up.

Most of the time, that’s water retention. So, for example, that can happen if you’ve consumed more salt or carbs on the previous day.

However, after seeing that, you may panic, and the chance you start binging on food because “everything is lost” is high.

Give yourself enough time, and strictly follow the plan that your coach has created for you.

You will only see the benefit if you are dedicated enough.

Don’t give up that easily, and don’t let a scale scare you from achieving your goals.

Takeaway message

• The most important factor for losing weight is for you to be in a caloric deficit.

• Action: Track all intake. Get some food scales and measure don’t eyeball.

• So make time for you, and don’t allow work to control you.

• Being physically active is vital for maintaining overall health and losing weight. Make ‘movement’ a priority!

• Be patient, find something sustainable that feels seamless, and the results won’t be late!

• Don’t create mental resistance on your way to better body composition.

‘New Years Fitness Resolutions’

The new year is upon us, so if you want to optimise your progress and smash your new year's resolutions, keep reading this as I give you my best tips to get you through to your goals.

#1 Plan Ahead

If you think about it, fitness is quite predictable, especially if you have a specific, well-thought-out plan of action.

So, before you rush into doing the things you have to do to improve physically and mentally, you have to, well, know what you're doing!

Think about the end results you want to achieve in the upcoming year and build your plan accordingly.

This would entail careful optimisation of your physical activity and nutrition, so if you are a newbie in this regard, your best bet is to hire a reputable trainer/coach, who can figure out and advise what’s best for you.

#2 Find Quality Food Sources

In the world of fitness, it's all about quality over quantity so if you plan on achieving a better physique and enhanced fitness goals in the next year, your nutrition should be of top priority.

You have to know what foods are going to help you get there faster while minimising any negative effects or sacrifices along the way.

There is a lot of theory regarding healthy nutrition, but if I had to get it down to a couple of bullet points, here's how it would look:

1. Derive sufficient essential nutrients (Proteins & fats) from quality sources (foods from well-raised animals)

2. Avoid processed foods as far as possible, and focus on whole foods

3. Drink plenty of water

4. Eat sequentially (first carbs & veggies, then proteins and fats)

#3 Get A Training Buddy

Odds are that at least one of your closest friends has also set fitness goals, meaning that, well you have someone like-minded close to you!

Share your resolutions with friends and get yourself a training buddy!

In doing so, you can open ground for accountability and exchange of information about training and nutrition.

Last but not least, sharing healthy habits with a close friend can create a strong bond that lasts a lifetime!

#4 Monitor & Adjust

Even if you do hire a coach to create tailored training and nutrition plans, you must keep in mind that nothing works forever.

Throughout your fitness journey, you must track your progress and adjust the plan as needed.

This is the exact reason why, in working with a coach, you should also consider regular check-ins and consultations, besides carrying out the specific fitness plans.

#5 Start A New Activity

Fitness training and good nutrition are just two fundamentals for your new year's resolutions.

The next chapter of your fitness starts when you realise how much more than that you can do with your body and mind.

In the new year, choose a new, fun activity to engage in and stay consistent with!

Feel the joy of using your body for a variety of activities - Training isn’t just weights and cardio!

To Wrap It Up

The time has come to get started, tweak old goals or re-write the script. The question is, what are you going to do for your health this year?

For many people, it’s easy because they already have an idea of where their challenges lie and the changes they need to make in order to get healthier.

But if that doesn't apply to you then don't worry!

If you've never set foot into a gym before, or barely know anything about any kind of exercise routine, reach out to me and I will get you started on your resolutions!