Boot camp indoor workout January 2010
So, the snow is here again, the roads have not been gritted and the school is locked making it hard to get to the gym even if you survive the car drive.
But never fear, we’ll not leave you with out a training session. No excusses not to keep the new years resolution going.
Below are video work out for you to follow. You don’t need any equipment just the space of your front room or spare room.
The first film is a warm up, the second a leg work out to tone and sculpt those thighs, the third film is a core training workout to flattern the belly and then we have a cardio vascular film and finally a stretch.
The work out should take about 45 minutes and will burn fat from your frame.
Film 1 The warm up
Fast Tube by Casper
Film 2 The leg workout
Fast Tube by Casper
Film 3 Core training
Fast Tube by Casper
Film 4 Fat burning CV workout
Fast Tube by Casper
Film 5 Stretch it out
Fast Tube by Casper
Once you have completed the work out text me and let Clare and I know how it went!
Good luck,
Committed to your success
Keith, Clare and the Team
P.S. If you want to find out more about the fit body boot camp click here and get all the facts;
Home boot camp work out
Ok, so here it is the home fit body bootcamp, weight loss work out!
As neither you nor I have been able to make it to boot camp over the last couple of days and this evening I lost my car in the snow on Warners end hill coming back from the town, Clare and I decided that there was no excuses for you not to work, out when we can tell you what to do and you can do it in your spare room or living room.
No excuses!
So here it is the Fit body “home” weight loss work out!
Fast Tube by Casper
Once you have completed the work out text Clare or I to let us know how it went. See you Wednesday at bootcamp I hope!
Keith
Muscle Soreness (DOMS)
Many of you boot campers and personal training clients have woken up over this last week as sore as F?#k! sorry for the language, lol but more than one or two of you have had a colourful word or 2 to say we levering yourselves out of the car before your boot camp session.
Many of you have been in even though you were sore. Well done and kudos to you!!!
Many wondered if you were doing the right thing and I’m sure that many more of you avoided coming training. Although it’s a little counter intuitive research has show that it is fine to train on stiff and sore muscles if they are suffering from D.O.M.S.
D.O.M.S stands for delayed onset muscle soreness and can last from 3 to 5 days. Many of you know this already!
The studies have shown 2 things;
1. Full metabolic recovery occurs within 48 hours even if still sore
2. Training on muscles suffering from DOMS does not affect their recovery time
As far as weight loss in concerned you want to be back in training the very next day so that you keep stoking up your metabolism and burn twice as much fat. If you do a training session and then take the next 5 day off you are never going to get the metabolism of its ass and doing its job. FAT BURNING!
The painful truth is the more you train the less you’re going to suffer in the long run as your body adjust and therefore gets used to it.
For myself I rate the quality of the training session on how stiff and sore I am. If I’m not it was not a good session and not as productive as it could have been.
What can you do to relieve the pain?
Many people have asked me what they can do to relieve the symptoms. The honest answer is that your body has to do it in its own time but you can help it to do its best job by doing the following;
1. Eat good quality foods
2. Make sure that your meals are based around good quality protein
3. Drink plenty of fresh clean water
4. Plenty or rest and good quality sleep
5. Have a hot/warm bath
6. Light massage of the area
These will either bring you light short term relief (bath or massage) or will help the repair process, therefore shortening it slightly.
See you at the next boot camp session
Committed to your success
Keith, Clare and the team
5 Important Facts that you need to know to get a Flat Belly or Six Pack
Let get straight on today and look directally at the reasons that so many people are not getting the results that they are looking for from their diets and their exercise programmes.
No messing here we go!
1. I going to attack main stream ‘health food’ such as microwave meals and low fat options and I can add to that many
slimming shakes. These are often cleverly disguised junk foods. Yes they are fast and they are convenient but they are nutritionally deficient and are more likely to stimulate you storage mechanisms increasing the about of fat you store around your belly. Remember the diet and food industry only have one agenda…… MAXAMISED PROFITS!
2. I have said it before and I’ll say it again Ab exercises like crunches, sit-ups will not flatten you belly or give you that allusive six pack. They are more likely to give you a bad back and postural problems, so don’t make them the most important or only exercises that you do.
3. Boring repetitive cardio exercise routines will slow your progress, you could be doing a lot
better for your weight loss goals and not have to commit the time that long runs or walk require. How would you like to double or triple your results and only train 30 to 40 mins. In fact the right 20 mins is more effective at burning fat then a 5k run if you do it right. The fit body boot camp or melt the fat Personal Training will give you the tools that you need and the results that you desire.
4. Get yourself on a health promoting nutrition programme such as the Personal nutrition course. Take the power back and learn how food reacts in your body rather than relying on the media.
5. Low calorie diets! Do they work, well some do and some don’t but generally let’s say yes, you will lose weight on a low calorie diet. But is it the long term answer to your weight problem? I’m going to have to give you the painful truth and say……………………… No, No it’s not. I think that I going to do a whole blog post on this in the near future so I’ll save the low calorie rant for then. Many of our client’s have been on low calorie diets and yet they have still ended up at our door!
So what are the answers, by telling you that these thing don’t work I have probably created more question and therefore more problems.
We’ll I’m going to give you them tomorrow!
Committed to your Success
Keith
Renter Friend Vs Personal Training
Do you want to rent a friend or have a Personal Trainer?
For my first post I thought that I would tell you a little about myself and the differences between Personal Trainers.
The Fitness Industry is a fantastic industry so many different approaches and so many avenues to go down. In this article I (Amy Black), am going to be talking about my journey to Absolute Training and the difference between Personal Trainers and Renter Friends. These are two completely different things as i will explain, as well as give you a little backround knowledge on myself.
As some of you may know i have just started working with Absolute Training, very different to what I was used to. Do I like it or prefer it? Well you’ll just have to wait and see……!!
I left school at 16 which did get frowned upon slightly by friends but of course I just wanted to earn money so I got a job as a leisure assistant at the Oxford Belfry hotel cleaning the gym and working on reception. I had a lot of fun to and also got qualified as an NVQ level 2 fitness instructor and that’s where the journey begins.
I left to work in Cannons now Nuffield Health. It was like a dream a massive gym and a 20 metre pool, classes, inductions, health assessments loads to do.
Well for the first few months.
Then it was standing on the gym floor for about seven hours a day cleaning. Have you ever walked into a gym and seen fitness instructers look like anywhere else would be better than where they are now?
Well that’s how i felt. I went on to my level 3 in advanced training to allow me to do Personal Training. I had been there a year and started to build a client base but things weren’t making any sense to me. On my course we got told machines are rubbish leisure centres aren’t doing the right job, trainers don’t train people properly. My head was just in a whirl wind I’m being told so many different things. I was looking around and was seeing clients achieve nothing although they had been with there trainer for two or three years.
Is that possible?
Trainers were taking their clients from machine to machine each week counting to 15. In my head I was thinking ‘surely this cant be my future job’ ‘Do I want to do this’. The answer was NO!!
Yet another Health assessment to do ‘GREAT’ but little did I know this was the health assessment that would change my future. I had the Clare that we all no and love.
As two normal girls we got chatting about the industry and hormonal issues, from that health assessment I met Keith. I got to know him more when I attended the Personal Nutrition Course where I learnt heaps and felt so positive about life in general.
WOW food has a massive impact on our lives, something I’m sure I’ll be writing about in the future.
We got chatting and then the next thing i know I’m looking after his clients for a week while he is in America.
I have to admit there were times when I freaked and didn’t want to do it or felt I couldn’t but I just took a deep breath and got on with it this then led me to working with Keith and Clare, becoming part of the Absolute Training Team.
‘I’ll be ok I’ve done Personal Training before,’ or so i thought.
But in actual fact i had been a renter friend not really taking an interest in there posture or lifestyle I was there to talk to them have a laugh and watch them exercise.
Now I have people with injuries, stress issues, poor posture and muscle imbalances. Gone are the days where I ignored that, it has to be dealt with to get any results. AHHHHHHHHH it can be a complicated nightmare!
More days come where I thought I can’t do this im out of my depth. But by watching Keith listening and learning and discussion I have built on the solid foundation of my qualifications, so much information so fast!
The early mornings are hard although I am getting there. We are working with real people not lycra gym bunnies, people with real worries and injuries. I have learnt that you need to start with the inside before the outside gets focused on.
Building real relationships with the clients working together to help build a better quality of life. That is why I can get quite tiered because you build a relationship with that person and you can go away still thinking of ways to help them. No client is ever forgotten about.
So The Differences between a Personal Trainer and a Renter Friend:
# Renter friends think its all about the exercise.
# Personal trainers build a relationship and coach’s people with all aspects that affect health.
# Your health and your results is the most important thing for a Personal Trainer
# Renter friends have lots of machines
# Personal Training is not ‘JUST A JOB’ we have a passion to making you feel fantastic inside and out.
The answer to which one do I prefer…..
Well a renter friend is a whole lot easier but who wants easy, so of course there is no doubt it is working with Absolute training being a Personal Trainer!!!
Hope to see you soon
Amy
Power Vs Endurance
Who do you think has the lower body fat Percentage….A marathon runner or a sprinter?
It’s the sprinter, did you get it right?
On average a sprinter is between 5 and 6% body fat and the marathon runner is about 14%.
Now this gives you some clues as to the best way to train to reduce your body fat %, decreasing your weight and giving you a toned, strong body.
Knowing this also means that you don’t need to run/walk for mega long periods of time each day to get your desired body shape. Short sharp explosive work is far more effective as stripping the fat off you then long slow (boring) endurance based exercise. You could be in and out in 40 minutes having had the most effective work out of your life.
But how do you do this?
Well one way is to use a professional fitness team such as us the Absolute Training team and train one on one doing short 30/40 minutes cost effective workouts, saving you time and money but getting you the results that you want.
If one on one is too daunting or you have budgetary concerns, than your best bet is the Fit Body Bootcamp. You will still be working with qualified personal trainers and they will guide you through the exercises that are required to get you the figure that you need.
If you can’t get to either of these you need to ask you gym team about the correct exercises - exercises such as mat flipping/ running, single leg press, dead lift, clean and press etc. If this is not an option you could try the killer workout that we have videoed for you, which you can find featured just on the right hand side of this page.
Committed to your success
Keith
P.S well done to Bruce for doing the Killer work out the other evening! Awesome!
