54 second video of our weight loss boot camp in Berko

The other Wednesday day I got my little camera out so that I could give you a real short snap shot of how well these ladies are doing at Bootcamp.

This session was awesome they all worked so hard and were so focused I’m sure some of them lost a pound or two just in this workout!!!!

I know that some of the moves are a little extreme but if you look closely you’ll find that everyone is working to their own ability.

Our boot campers build their exercise complexity carefully over time. We always offer options for people who are new to exercise or have injuries as you will find on the Bootcamp website, just check out the testimonials and then come meet the people!

Enjoy 52 seconds of other people doing the hard work!

Fast Tube by Casper

This stuff work and works fast so come and try out the Bootcamp. Click here to find out how you could have 2 weeks of training for £1 with us!

Click Below;

Boot camp Berkhamsted

Starving in Africa or Obesity, Heart Attack and Diabetes?

I’ve just been having lunch with Clare, steak and salad with olives and avocado, Mmmmm are you jealous?

It was awesome but I’m not writing to give you a case of the green eyed monsters, I want to make you think about your eating habits?

Clare had too much food on her plate for her to finish so she asked if I wanted any.

“No I’m just fine,” I replied.

“Keith, there are children staving in Africa,” she replied in an almost monotone voice.

“And your dying to have a heart attack or diabetes,” I replied.

Clare blinked slowly and then a light went on inside…. “You have got to turn that into a blog!” she said!

So here we are….

There are children staving in Africa and other countries for the want of a good meal but there are also hundreds of thousands if people in developed countries dying from diseases of over eating every day.

In the Boot camp, Personal Training sessions and the Personal Nutrition course food is a major subject day in and day out. Not only do we discuss what we should and should not eat but also our psychological and behavioural attitudes to food.

There are many things that come up time and time again such as depression and comfort eating, the feeling of loving or looking after your loved ones or demonstrating your love for them through food treats, but the biggest one is the inability to leave food on your plate due to a few simple words that have been said to you as children time and time again.

You have to finish your dinner, there are children staving in Africa!!!!

If there was a way of measuring the health effects of a few simple words I’m willing to bet that this sentence is one of the most deadly!

Think about it!

Committed to your success

Keith, Clare and the Team

P.s 3 body fat scales sold already!!!

To Find out more and get yours click here

Tanita Body Fat Scales at a MASSIVE discount for only our Clients and friends

A Very Limited Special Offer For YOU!

We have acquired 11 sets of Tanita body fat scales.   “What’s this and why would I care? I hear you think…..!”

These are the type of scales that we and large national gym’s use in their business to do their health assessments and to track weight loss and body fat progress. If you’re into your weight loss or health and fitness they are a very important tool to keep you focused on your fat loss goal.

Track progress, write your own diet plans

We use them to track progress, write diet plans and gain critical health information about our client health status and weight loss progress.

Understand your body Fat %

These scales will enable you to track your weight, (yes i know Keith, i don’t know if you’ve noticed but any scales will do that!), they will measure the % of your body that’s fat and the % that’s muscle. This is far more important than knowing how much you weigh as lean tissue weight’s 3 times as much as fat! If your training hard this will enable you to track the changes in body composition. This is very important as some people do not lose weight when training but they do change shape and change body composition.

You can also get fat % readings for individual parts of your body such as your right leg, left arms or torso.

Discover the amount of fat stored around you organs and therefore your health risk!

Visceral fat is the fat that is stored around your organs and therefore directly relates to your health. If you score highly here you know you need to take some action to improve your health!

Would you like to know how many calories you should consume a day? These scales will give you an estimate helping you to formulate a diet plan to suit your needs!

Bone and Water %

These scales will also give you bone %’s and hydration % give you the tools you need to make the right health decisions.

They are quick and easy to use… they need to be, you try retesting all the boot-campers on the last Sunday of each month! They have got to work fast.

Do not worry if you are not technically minded as they have a comprehensive instruction manual and I use them every day! For me to use something electrical it’s needs to be idiot proof, you just ask Clare what I’m like with technology!

When I brought these scale I paid £179.99 and if you buy them from John Lewis, Tanita, this is what you would pay. We have pick up 11 sets for Only £125.

Do you want a £55 discount?

Even if you wait for the January sales you’ll not get them at £55 off the RRP.

So who’s in?

• Would your weight loss be easier if you had a professional tool to help you?
• Is it time you used a professional tool to help you set your goals realistically?
• Would you achieve your goals if you were able to track and measure your success properly and understand what happening inside your body?
• Who wants a major discount that normally only comes if you have buying power of a large organisation?

If you would like one of the 11 sets then click the link below and you’ll be able to pop in a pick them up or we will hand deliver them if you are local to us!

Tanita scales for awesome weight loss results for £125.00

BUY NOW

If you would like to pay in instalments please contact Absolute Training on 07971 809 761 thanks

It’s not just about hard work. It’s about doing and achieving things!

I hope that you are all getting lean and mean for the summer.

If you have not started getting into shape don’t leave it any later. The magazines with the headlines flat stomach in 2 week or a 6 pack in 6 days is lying to you…!

I have started my own summer regime, Monday was drop sets, Tuesday 10 rounds of hard boxing and today metabolic circuit training! If it wasn’t for the stiff and sore muscles I’d feeling fighting fit!!!

Our boot camps are about more than just weight loss and fitness this weekend was a big weekend for 12 of our campers!

On the Friday the 25^th a group of excited and slightly anxious Absolute Bootcamp Berkhamsted Bootcampers embarked on a 5 hour journey to North Wales.

For some of it was going to be an event of a lifetime, other a celebration of how far they have come in less than a year!

Joining last September some have gone from sedentary to mountain conqueror in just 9 short months!

We took 15 including me up and brought 15 back. I can’t say for sure that they are the same 15 people as many when through some changes as they conquered fatigue and fears.

We all arrived at the hotel at the bottom of mount Snowdon on Friday evening after a long 5 hour drive. Obviously there were only 2 things on people’s minds…

1)      A good meal

2)      Hitting the bar!

Some of us hit the bar harder than others but a good time was had by all.

By 2.30 most were in bed getting the necessary shut eye for the climb ahead… others (Amy) where still up trying to sober up a little before bed!

Here she is the following morning not looking ready to go????

I think she may have been still drunk as it was not long before she looked like this!

The alarm went off all too soon at 7 for a 7.30 breakfast, then we splint into 2 groups, a fast and a slower group.

The fast group had an extra job to do.

Drop the cars off on the other side of Snowdon and then get back and catch up the other group who would have about an hour head start.

I led the faster group and we quickly got our kit together and got off to the drop point. My dad (Tony in this photo) led the slower group who then signed out the hotel and started their climb up the mountain.

I don’t know if you like driving, but if you do I can recommend the Snowdon area, but make sure that you have someone who knows where they are going or a good satnav!

I thought we were trouble…. As I heard my co-pilot come out with the quote of the weekend…. She (Susan) was doing the map reading…

“I think we’re in trouble. There does not seem to be a wiggle for the wiggle that we are on!!!!…..

Possibly not what you want to hear when you are throwing your car through the lanes of Snowdonia we 3 other cars following you rely on you to not get lost!

All was good though the map just needed turning round so that all the wiggles matched up.

We quickly got back from the dropping off of the car and started our assent. The pace was brisk and I have to give congratulation to Angie White, Neil Williams, Susan Beddal and Gale Jackson as they kept the pace and stormed the mountain!

We caught the up with the other team at about 12.30.

It was then a hard climb to the top as we were climbing in 25+ degree heat without a cooling wind.

We regrouped before the top….

Amy had to regroup mentally as well as physically, hangover in full swing in 25 degree heat!!!!

The top was gained in 4 hours so we had celebratory nibbles, water and a photo. After we all used the new toilets and congratulating ourselves for getting there regardless of painful bits and medical conditions it was time to start back down.

We started in good sprit’s knowing lunch was going to be an hour or less away and that we were on our way home….  The happy campers soon learned that down is a lot harder than up. For those of you who have never climbed a mountain, the down part is harder for 2 reasons. 1) The strain on the leg muscle and knee joints is far greater and 2) uneven ground covered in lose pebbles becomes treacherous.

Although people knees and leg were getting tired after lunch everyone battled on. Strong breeze was cooling us and our bellies were full again. Amy’s hang over was subsiding and she was starting to look positively perky!

We got to the car park on the other side of Snowdon about 8 hours after the first group had left the hotel.

Time for a finishers photo a good congratulatory slap on the back!

Well done to everyone one who climbed, I really enjoyed myself. We’ll choose a different mountain next year for some more climbing and photo taking.

I have heard mention and interest for doing the 3 peaks challenge I’ll be asking those of you interested soon. But for the time being it’s time to look forward to the summer BBQ in July and then the next activity weekend in September.

Hope to see you all there,

Keith

P.S – You see Absolute Bootcamp Berkhamsted is not just about the exercise and the weight loss, we are also about the experience and friendship that can only be gained through experiencing things together.

Are toxins keeping you fat and tired?

I hope that you have enjoyed the weather over the last couple of days. BBQ’s are a good way of esting plenty of fresh vegetable and meat, just look out for the puddings and the acohol consumption…. I don’t know about you but when the Barbe comes out I go straight into holiday mode!

Anyway, detoxinifcation, how toxins are making you fat and sluggish and which vegetable you need to by organic!

I think that we all know that it’s a good idea to buy organic varieties of fruit and vegetables but we are often unsure as to why. You can read articlse in the paper stating that organic varieties have a higher vitamin and mineral content and then read the following day that they don’t!

For me it’s not just about the nutrient density, it’s also about the toxic load. Before we get onto this let’s just stick with the nutrient density. You are always going to find discrepancies between which is better, the organic variety or the factory farmed. This is due to 2 reasons;

1)      It depends on who’s doing the study or who is paying for it and what they have got to lose by the study not finding in their favour

2)      Soil quality, let me explain with a little back groud information.

Back in 1936 a group of doctors introduced document 264. This document was a warning to the senate that the mineral content of the soil was eroding and that the vitamin and mineral content of our produce was at risk and would not be ble to support the health of the nation. Since this time nothing has been done to correct the problem and it has become a global problem!

It’s going to take time for the soil to recover it’s nutrient density therefore it’s going to take some time before we see supermarket organic produce that is consistantly higher in nutritional density than facory farmed produce.

Elmer Heinrich in his book, the root of all disease states that we need 10 servings of vegetable just too equal 1 serving of vegetable from 50 years ago.

Back to Toxins!

It’s better to buy organic as they do NOT have the toxic load that factory farmed produce has. A toxin is a substance that causes harm to the body. The immune system, liver and kidneys work hard to break down and excrete these toxins but they often become over loaded due to our level of exposure.

When you consider the exposure from our environment, factories, cars, air fresheners and then we add in perfumes, deodorant, cosmetics and shower gel and then on top of this our food we could over time overload our systems ability to cope and to detoxify us.

Just for a moment think of the pressure on your detoxification systems if you do this every day for 30 years, 40 years even 50 years and then add in that most people don’t get good quality exercise or sunlight in, don’t drink enough water, have poor quality sleep and consume processed food and don’t eat to their metabolic type. It’s not a surprise that our systems could be compromised and that we may suffer some symptoms such as fatigue, weight gain, stomach problems, regualar head aches or lifestyle diseases, cancer, coronary heart disease, diabetes etc.

Weight loss in itself is a process of detoxification. Many toxins are fat soluble, if the body can’t process them it stores them in fat cells to be delt with later, therefore increasing your weight. Many people never give their body enough of e rest from toxins to enable the body to retreve the toxins from the fat cells and process them. They therefore get fatter and fatter on the toxins they consume.

To assist your liver and to help your weight loss or health you should follow the advice of the Environmental working group;

12 Foods you should only buy Organic!

Buy these organic only

1)      Peach

2)      Apple

3)      Bell Pepper

4)      Celery

5)      Nectarine

6)      Strawberries

7)      Cherries

8)       Kale

9)      Lettuce

10)   Grapes

11)   Carrot

12)   Pear

Ok even if not organic

1)      Onion

2)      Avocado

3)      Sweet Corn

4)      Pineapple

5)      Mango

6)      Asparagus

7)      Sweet Peas

8)      Kiwi

9)      Cabbage

10)   Aubergine

11)   Papaya

12)   Watermelon

13)   Broccoli

14)   Tomato

15)   Sweet potato

Healthy weight loss, lifestyle disease prevention all require you to give you body a break from time to time, and let it detoxify itself and recharge.

Here is quite a simple detoxification programme for you to follow;

• For 5 days keep all sugar, grain, grain based products, dairy and processed foods out of your diet
• Eat organic fruit, vegetable and meat
• Drink at least 2 litres of water throughout each day
• Introduce some super foods such as  Spirulina, cocoa, macca powder and aloe vera

You can fine these and other products at the follow website;

www.creative-nature.co.uk

www.aggressivehealth.co.uk

To find out more about foods, detoxificcation and weight loss come to the nutrition course, the £1 bootcamp trial or £9.95 for 3 personal training session trial

Committed to your success

Keith, Clare and the Team

Does One Size Fit All

Below I’m going to discuss one size fits all approach to weigh loss and health. I have a basic strategy which will help you to discover what foods are helping you and which are hindering as well as 7 top tips for weight loss and health success…

Hey, I hope that you day is going awesome,

One of the questions I get asked and emailed time and time again is;

What should I have to eat?

Now I know that this sounds like a really easy question to answer and I’m going to give you some guidelines at the end but I need to explain that it’s not as easy as it sounds.

Did you know that the failure rate for diets is about 80%?

Yep it’s a big failure rate and means that you need to ask WHY this happens?

You may have noticed with your friends, family or colleagues that one diet that works really well for someone makes someone else feel awful and actually gain weight.

Have you also noticed that when people participate in one size fits all guidelines their ailments do not improve in fact, they often get worse!

What do I mean by ailments? Headaches, muscle aches, digestive issues such as reflux, bloating, cramping, pains and IBS.

Again the word WHY springs to mind… They are on a diet, surely that means they are getting healthier!

The problem is that many diets are not healthy…. I know what you’re thinking…… “Thanks Keith, that’s great. I have come to your blog and all you have told me is what I knew already!”

Yep I know, it obvious that just eating cabbage or just drinking milk/soup or doing shakes is not healthy or cutting your calories down to 1000 per day and yes that is commonsense, but let’s look at the problem in a little more detail.

Hippocrates was an early observer of the importance of food to your health he equated food to medicine. Some foods can be toxic to your body, slowly poisoning you even though you may not be aware this happening, we call this a chronic degenerative pathways and is the reason why ‘one man’s food can be another man’s poison’ or for us one persons diet can be another persons poison!

Steak for instance makes some people feel really good and others feel really tired. I, myself start the day with a piece of steak as it will but me in a great mood and make me feel full of energy for the day, but I can’t give this guideline to someone else as their body might not like it! They could go the opposite way, tired and grumpy…..

One needs to eat to ones type!

I am, what’s known as a parasympathetic fast oxidiser….. Mmmmm sound complicated right, but this just describes how my metabolism is functioning at the moment. In reality it means basing my diet around carbohydrates would be a very BAD idea and difficult for me to stick to. I used to be a carbohydrate monster being a Personal Trainer and a competing Sportsman, it’s what I was told I had to eat for energy. (How wrong could they have been!) I was grumpy and tired almost all the time and never felt properly well and energised and I was in my early 20’s!

Once I started eating to my METABOLIC TYPE (MBT) or eating genetically correct foods for me I felt awesome having increased, sustained energy, maintaining a lower body fat percentage and all the little aches and pains that I was suffering from in my gut cleared up.

Eating to your MBT is possibly the single most important thing you could do to gain and maintain a healthy weight and overcome health issues at the same time.

Click here to find out your metabolic type and how to implement it into your life

Here are 7 top tips to get you started in the right direction.

1. Experiment with your food and listen to what your body is telling you about it. Have a day where you eat Carbs at each meal, a day where you eat lean protein at each meal and a day where you eat a high fat content at each meal. 2 hours after each meal ask yourself, how do I feel? Full/hungry, tired/energised, grumpy/happy etc. You’ll soon find out which foods make you feel the best and therefore what to eat at each meal to get the best results for you. This is far from your metabolic type but is a place to start before you come on the nutrition course with us.
2. Base your diet around real whole foods. Meat, fish, vegetables, nuts and a small amount of fruit.
3. Avoid processed foods, grains and COW’s dairy for at least 7 days. Add cows dairy back in on its own and see how you feel and then try adding in SMALL amounts of grain and see how you feel.
4. Sip water throughout the day. Although this will not directly help you to lose weight it will help your detoxification systems which will help your weight loss. It has also been shown to reduce the symptoms of back pain, arthritic pain and digestive issues.
5. Get some fresh air and sunshine everyday
6. Exercise at least 3 x per week at a high intensity
7. Come on the nutrition course and learn a little bit about how food works in the body so that you are in control of hunger, cravings and your weight loss rather than them being in control of you.

Committed to your success

Keith, Clare and the Team

Achieving your goals, health, fitness, financial and weight loss

Have you noticed how some people have all the luck? They seem to effortlessly get everything they want!

I know it seem like they are just lucky but usually this is just not the case, they not lucky.

I can guarantee they have a different mindset to you. It’s all about what you tell yourself. Whatever your inner monologue is saying is what will happen. There is plenty of science and physiology that back this up.

There is an area of the brain called the central reticular activating system that stops you being overwhelmed by information. It helps you to focus on what’s important at any one time. If you keep negative thoughts/words in your mind body and soul you will get negative results as this system will help you to focus on the negative.

It’s a fact in life, bad things happen but it’s how you cope with it. You have a choice whenever something happens. You can either get stressed which will cause more worries and everything to seem worse or you can take it on the chin and think how you can overcome this and put a positive twist on it.

I have a question for you, what is your main goal for health and fitness?

The answer you have given to this question could tell me a lot about your mentality and your long term success rate.

If your answer was “I don’t want to be fat anymore and I am fed up of being tired”

This type of answer will not help you achieve your goal as you are keeping “being fat and tired” very much alive and in the front of your mind. Without you even realising it you are focusing on being fat and tired. We want you guys to move towards your goals not to move away from your current state.

So let ask the question again and reframe the answer, ‘What is your main goal for health and fitness?’

“I would like to have more energy and to feel sexy and comfortable in myself”

With this answer you are moving towards your goal and this is now what you are focusing on.

You now will have the start of a very powerful tool that will help you achieve your goals in life and to keep long term success.

I’m not saying that changing your whole mind set is easy, it is something that could be very emotional but with our 100% support and your awareness of it you can achieve it.

You need to really focus and concentrate on what YOU want, what will make you happy. Remember the unconscious mind needs to know what you are aiming for and you get what you concentrate on.

This is similar to a person walking through a field and always taking a particular route. After a number of times through the field, a path will begin to form. As the path forms, the person’s pace will become faster since he knows where to go and consequently the grass is worn down under one’s steps, eventually becoming a well trodden track. In the same manner, by having clients focus on what they want, a neuron path for the desired state and its associated behaviour will begin to form.

Each step is a step closer, so today I want you to focus on what you want and if a negative thought or feeling may cross your mind I want you to consciously reframe it into a positive though or sentence. Doing this consciously will then help the unconscious mind to build that pathway.

Each morning think of three positive things you would like to achieve today for example:

I would like to attend Bootcamp/personal training session today

I would like to go the whole day eating the best possible foods

I would like to spend quality time with my family

There are three positive actions that will improve my day.

Each night before you go to sleep I would like you to think about the day and only focus on the positive things that happened in your day.

Remember there is ALWAYS a positive!

Amy

The Truth About Cholesterol Part1

Cholesterol is NOT the primary risk for Coronary Heart Disease (CVD)
This is the hardest article I have ever written. Cholesterol is a subject that is very difficult, misunderstood by most, including most doctors and has many emotional ties for people.
We have been misinformed about cholesterol its use in our body and the risk factors associated with it. Below I’m going to take you from commonsense to science and as we look at where the cholesterol myth has come from, where cholesterol comes from, the functions of cholesterol within our bodies, the real culprits of Coronary Heart Disease (CVD), the solutions to having high cholesterol and limiting your risks of getting CVD.
Before we jump into all of this I just want to say that having abnormally high cholesterol levels is still not a good thing, but these emails will arm you with the right questions to ask your doctor and help you with some food and lifestyle choices that will improve matters.
I want to start with some simple common sense thinking by asking you a question;
• Would a substance that we have been consuming for millions of years with no problems suddenly start harming the whole population causing disease?
• Would a substance that our body makes 2000mg of per day regardless of what you eat be directly harmful to us?
I like statistics so I’m going to hit you with some…… Ready?
• ‘40% of all heart attacks are from people with Low cholesterol’ (lower than 200), (1)
• People with low serum cholesterol (less than 180), have 3X the incidence of strokes as the general population
• The more saturated fat you eat the less likely you are to suffer a stroke (2)
• Your risk of stroke decreased by 15% for every 3% increase in your saturated fat intake (2)
• Low fat diets have been found to negate the effects that exercise is supposed to produce (3)
• Athletic performance declines, HDL decreases (the good cholesterol), triglyceride levels increase. On low fat diets. All factors associated with CVD (3)
Cholesterol is one of the most important substances that you body produces. If either your body stopped producing it or the body’s ability to produce it was disrupted completely then you would suffer some serious health problems which would lead to your eventual death if not treated. This is demonstrated nicely by a genetic condition called Smith-Lemli-Opitz Syndrome (SLOS). People with this condition suffer the following;
• Spontaneous abortion of foetuses with SLOS or still birth
• Death from multi organ failure during the first few weeks of life
• Vomiting, feeding difficulties, constipation, toxic megacolon, electrolyte disturbances, failure to thrive and gastrointestinal problems.
• Congenital heart disease and congestive heart failure
• Visual loss due to cataracts, optic nerve abnormalities or other ophthalmologic problems
• Hearing loss
• Other causes of death include pneumonia, congenital heart defect, hepatic failure.
Survival from low cholesterol is unlikely if your plasma cholesterol level is lower than 20mg/dL. For more information on this go to http://emedicine.medscape.com/article/949125-overview
So, let’s look at what cholesterol does in the body and why it’s one of the most important substances that we make!
• Your nerves are made from cholesterol, in fact 5% of the dry weight of your brain is cholesterol

• Your body uses cholesterol to make your steroid based hormones, which are your sex and adrenal hormones – Testosterone, Oestrogen, Cortisol and Androgen etc

• Cholesterol is used in your bile which enables you to break down fat for energy and to release the vitamins A, D ,E and K the fat soluble vitamins. These are very important vitamins, but I’ll save them for another article

• Along with saturated fat, cholesterol is used to make the walls (membrane) of your cells. Without cholesterol this membrane would not function properly as it provides stiffness and stability

• Lipoproteins (protein cholesterol carriers), repair tissue damage such as the lining of the arterial
Wall

• Makes a substance call Ecseconoids, which are chemical communicators within the cell

• Precursor to Vitamin D needed for healthy bones, nervous system, growth, mineral metabolism, muscle tone, insulin production, reproduction and immune system function

• Acts as an antioxidant, protecting us from free radical damage and therefore heart disease and cancer, which is probably why its levels naturally increase with age

• Required for proper function of serotonin receptors in the brain. Serotonin is the feel good hormone. Lack of cholesterol is linked with aggression and violent behaviours as well as depression and suicide
From this list you can begin to see how important cholesterol is within your body and how it’s not an evil, malicious molecule sent to destroy the human race!
I think that now is a good time to point out that to perform all of these functions the body needs a lot of cholesterol, in fact it’s hard to eat this enough cholesterol to meet your daily needs, you would need to eat 6-8 egg yolks every day, so the liver produces the rest, which could be up to 5x the amount that you have naturally eaten (5).
I know what you may be thinking…. “Yes that’s great but we all know that there is ‘good’ and ‘bad’ cholesterol, it must be the good stuff that performs all of these tasks in the body leading to health”.
So you may think, tomorrow let’s look at cholesterol, the good and the bad!
Committed to your success
Keith Tucker
Are you looking for a nutritional solution to health issues such as excess weight, high blood pressure, high cholesterol levels, IBS etc?
Then check out the Absolute Nutrition course

http://www.absolute-training.org/personal-nutrition/

1 – William Castelli, M.D., former director of the Framingham Heart Study
2 – Gilman, et all; December 24, 1997 Journal of the American Medical Association
3 – Leddy, et al and published in 1997 in Medicine and Science in Sports and Exercise, Volume 29
4 – Udo Erasmus; Fats that Heal, Fats that Kill
5 – The great cholesterol con; Dr Malcolm Kendrick

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;

www.fitbodybootcamp.co.uk

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

Next Page »