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

Will doing crunches give you a six pack?

Have you ever noticed how doing sit ups or crunches never seem to give people a six pack no matter how many they do. You may be one of the people who are experiencing this problem.

For most people it makes sense to them that if they exercise a specific muscle surely they should lose the fat from that area….. They are often surprised to find that 1 year of doing sit ups later they can do 1000, have a bad back but still have not shifted the extra weight on their stomach that they were hoping to.

You CAN’T spot tone!

I know, it’s a complete bugger but your body just doesn’t work like that. I want you to think about it in a different way. Think of your muscle as engines and your fat cells as the fuel tanks. For good consistent weight loss you need to make all of your engine work so that they all have increased fuel demands…. Let me explain;

If your arm is working hard and requires more fuel to keep working, fat will be broken down from where ever you store it, let’s say for instance round your waist. The fat is transported by the blood to the liver the liver turns it into glycogen and transports the fuel to the arm where it is used to keep the arm moving.

If all your muscle require more energy the fuel (fat) is taken from your reserves to feed them.

Working one muscle or muscle group like you abdominals is not going to use up enough calories to make a difference to the fat reserves around your body. Your body will also choose which fuel (fat) site to take the fuel from, therefore no spot toning.

The best exercises to use to burn the fat from your body are those that require your whole body to do them. Exercises such as dead lifts, cleans, walking lunges, lunges with dumbbell presses, pulls and raises. These exercises burn up tones of calories and require you body access its fuel stores.

At the fit body boot camp we use exercises that get some increasable results. This is because they are full body, full on, fully committed exercises. This is not to say that they are only for fit people, they aren’t. In your free body diagnostic we will identify your level of fitness and injury risk so that in every boot camp session you can work to your maximum potential with the exercises that are right for you.

The fit body boot camps combination of full body movement and interval training we will get you the results that you are looking for.

To see a video of the Sunday boot campers then click on the link below

www.fitbodybootcamp.co.uk

And then sign up and join in the fun!

Committed to your success

Keith, Clare and the Team

 

Making Tuna Omelettes

Hey, listen – seriously the most important meal of the day is Breakfast and I just cant believe how many people miss this fundamental meal of the day. I hear all sorts of excuses as to why they do it, but to be totally honest with you – if you want proper weight loss this is one of the meal you have to conquer and I have been dying for ages to tell you how to make the most simple breakfast for the mornings. I personally must eat this every morning – it is a tuna omelette – So here goes, this is what you do and how you do it – It is delicious.

Ingredients

• 1 Egg
• 1 Tin of tuna in sunflower oil
• Tomato (optional)
• Avocado (optional)
• Tinned foil (optional)

Preparing to Omelette

1.      Crack the egg in a bowl and whisk

2.      Open the tinned tuna and drain the oil into a separate bowl

3.      Scoop half of the tin of tuna into the egg and mix together until totally blended

4.      Slice the tomato

5.      Peel and slice the avocado

Cooking the omelette

1.      Heat the non stick pan

2.      Place a small amount of the drained sunflower oil into the pan

3.      Pour the Tuna and Egg mixture  into the pan and spread out evenly

4.      Once one side is done turn the omelette over and cook the other side quickly

Eating the Omelette

Here you have two excellent options of how to eat your omelette.

If you are hungry and can’t wait:

Place the hot omelette on a plate with the sliced tomato and half the sliced avocado and eat with a fork

If you can’t face eating first thing:

Place the omelette in some tinned foil with the optional tomato and avocado on top, wrap it up and take it with you to work

That is how you make and eat my lovely omelette – please let me know how you get on by leaving a comment at the bottom – happy eating

 

Committed to your success

Clare Valvona

Guaranteeing Results!

Guaranteeing your results

One of the best things about the fit body boot camp is the way the instructors guarantee your results…. Yep that’s right they say results or your money back!

But how can they do this?

Consistency and regularity are the keys to success here. Firstly you have to train a minimum of 3 time per week…. Yep that’s a minimum!

But you could train more get incredible value for you money and supercharge your Boot Camp results! 

You need to follow the diet plan and then there is the goal setting and coaching that you will also need to do to make sure that you get your mind into the right place and ready for results.

If you put all of these things together to have a very… no an incredibly powerful training system and strategies. Many companies or individual trainers focus on the exercise, producing really good workouts, but this leaves out some of the most important factors.

I know that you have heard the saying, ‘you are what you eat’, well, there is no truer statement. Your body literally builds itself from the foods that you put into it. So to improve your health it’s important to place the right nutrients in to the body to be assimilated.

The other important factor is mind set. The difference between first and second place in the Olympics or World Championships is often down to mind set, the total and utter belief that you will win.

Did you see Usain Bolt the other evening break the world record again the other evening? He had won before the start gun, you should have seen how relaxed he was before the race, he was always going to run a great one as he was not tense. If you compare him to Tyson Gay, his closest rival, you’ll see that Tyson was wound so tight it’s surprising he was able to run at all, but a great testament to his mental toughness that he still managed to run a national best. Awesome! 

 Many people that I work with have failed before they have even begun as they don’t believe that they can get the results that they are looking for.

Belief is key to success!

I’m going to talk a lot more on all of these subjects over the next couple of weeks, so tune in and get some results straight off the page!

1. Eat right

2. Believe in yourself

3. Consistency in exercise and number 1 and 2

Committed to your results

Keith

 

 

Love the bootcamp?

Love The Boot Camp?

 

We have a fitness, weight loss and health craze sweeping the nation at the moment called bootcamp!

 

In this post I’m going to tell you why the bootcamp is sweeping the nation like a bush fire. I’m going to talk about the benefits of group participation, the variety of the training, how cost effective it can be and how it is great for getting results in double quick time.

 

So let’s jump in with;

 

1.       Group Participation

Most people like to be or feel like they are a part of something bigger. This is why we form groups and clubs from the WI to the local football club, there is something for everyone out there. For instance my Mum makes, teaches and participates in lace making groups, in and around the area. Not my bag baby, but I’m told if you can count to 8 you can do it, no problem.

 

Staying with the group theme, if you have been a gym member or belonged to clubs generally you’ll see the same faces day in and day out. For myself I have run group fitness in gyms and the core of the group can remain the same for years… When I say years, I mean it. I have walked back into gyms that I have not been into for 4 to 8 years, looked into the class and there are the same people in there as there were when I was teach it!

 

Why are they still there? Friendship, social atmosphere, camaraderie, fun and the pressure that the group exerts on them to attend week after week!

 

2.       Variety

People can be resistant to big change but the love variety in what they are doing. bootcamp offer massive variety in the exercises, the environment and the programme or theme. For example bootcamp change their theme so that you get to experience different types of training. For example you may start with a timed theme like how much fat can you burn in 4 minutes, but after a while this would get a little boring and stagnant, so it’s time to change, possibly co-inside with a sporting event like the Olympics and theme the workout around specific events or event in the way of a physical job such as a fire fighter or army bootcamp.

 

As you know variety is the spice of life!

 

3.       Cost Effective!

You can work with a personal trainer or a personal training team for a fraction of the normal cost of one on one personal training! Let’s look at prices just for a moment although I don’t want to bore you with too many figures.

 

The average price of personal training in the area is about £45 per hour. If you where to do one session week it would cost you about £195 per month with no guarantee of results as they are just not seeing you often enough.

 

You can train at a boot camp 3 times a week which would practically guarantee your results for as little as £149.95 or less! If you go here you can get a 3 week trail for £1 . http://fitbodybootcamp.co.uk.  If you trained 3 times per week with that same trainer, it would cost you a mighty £585 per month!

 

4.       Results!

 bootcamps are great for getting weight loss and body shape and toning results. This is due to many of the aspects that we have discussed earlier. Working with other around you is well proven to bring out the best in most people as they work to keep up or beat the people around them. The exercises that are used in bootcamp are normally of the high calorie burning type which is ideal for those of you who wish to get to better shape by losing body fat. The exercise used are also more functional, which means they are more suited to movements performed in everday life, such as picking you feet up over hurdles, stepping on to steps, squatting down lifting things above your head etc…. Training like this will help you lift the box of paper at work, pull the wet washing out of the washing machine, more the sofa on a Sunday so that you can Hoover or run upstairs when the lift is full so that you don’t miss that meeting! Due to the cost effective nature of the bootcamp it enables you to train more often which is the clincher for getting results. Regularity of training is critically important!

 

So join  the bootcamp so that you can;

 

1.       Make friends Have Fun

2.       Never be bored

3.       Cost effective right when we all need it most

4.       Results, Results, Results

Committed to your success

 

Keith Tucker

The Trendy the Fashionable Boot Camp!

As you are on this blog post you have no doubt heard of the latest fitness craze sweeping the nation, the fitness, health, weight loss and sports specific bootcamp!

We are seeing bootcamp  springing up all over the place in parks and school grounds throughout the summer this year.

People doing bootcamp exercise of all shapes, ages and genders is a great advert to the young to get involved in exercise but even better advert to the population as a whole to get out and do something positive about their health, fitness or weight loss issues.

A bootcamp is a great way to work with qualified personal trainers without the associated expense. For example at the 4 min fit body bootcamp you can train 3 times a week for £99.95 per month with their personal training team constantly watching, encouraging and motivating you to do it correctly and safely but still work hard and get results. If you were to train with a personal trainers one on one 3 time per week, it would cost you somewhere between £450 and £780 per month!

But why is it such a craze at the moment and why are so many people doing it?

I think I will talk about that more tomorrow….

Until tomorrow!

Committed to your success

Keith Tucker