Happy New Year / Detox

I hope you had a great Christmas and that you have a good New Years Eve too. There can be quite a lot of extra drinking and eating over Xmas and New Years and most people drop of their training a little bit too. Experts have said that most people can 1lb over the festive period and that they can never lose that weight again. After ten Christmas holidays that could be an extra 10lb - after fourteen that's a whole extra stone!

Most people make New Year Resolutions but only stick to them for a couple of weeks. Try to have a bit of a detox in January by cutting out unnecessary sugary snacks which are empty calories and try to eat and drink healthily for a month. I did that last year and lost 5lb.

Cut down on take aways and microwaves meals. Cut down on your alcohol intake. Try to increase the amount of water you drink. Try to increase the amount of fruit and veg you eat. Try to cook a new healthy meal from scratch.

People often consume snacks because they're bored (especially at work). Anytime you feel the temptation to eat a packet of crisps, biscuits or have a chocolate bar, stop and take a deep breath. Eat a piece of fruit instead or nuts or drink a healthy smoothie.

Use the snack time to do some light exercise like walking up a flight of stairs or go outside and walk around the block once to get some fresh air. That way you'll be burning extra calories rather than consuming them!

What the human body can achieve in the cold...

The human body is amazing and can adapt to any conditions:

People climb Mount Everest with the aid of oxygen.

People can scuba dive to cold and dark depths of 150 metres plus.

People trek to the north and south poles for fun.

People can ski or board in the snow for up to 10 hours a day.

People swim for up to an hour in the Antarctic ocean which is the coldest in the world wearing no wet suit (just their heads covered).

45-50 minutes jogging, boxing, skipping and circuit training in your local park is a doddle compared to the above!

Crank Up Your Training Before The Christmas Break

The next 4 week period runs from Monday 22nd November - Saturday 18th December before having a two week break for the Xmas festivities!

Get Fit Boot Camp very rarely has any time off but I know it's a busy time with trips abroad or in the UK, seeing family, buying and wrapping presents etc.

That's why you might want to increase your training for that 4 week period so you can work extra hard before indulging in mulled wine, mince pies, Terry's chocolate oranges, roast turkey and Christmas pudding! E.g:

If you normally do 4 sessions in the 4 week period maybe try to rearrange your diary to fit 6 in.

If you normally do 10 sessions in the 4 week period maybe try to rearrange your diary to fit 12 in.

All sessions need to be used by Saturday 18th December - or you can purchase 10 flexible 'anytime' sessions for £95. Please pay in advance if possible either direct into my bank a few days before the new 4 week period or bring payment along to your last session of the current period.

Improve Your Football, Horseriding, Tennis, Golf, Swimming, Rugby, Dancing etc

All top athletes and sportsmen / sportswomen will do some element of circuit training to improve their speed, stamina, strength, power, agility, flexibility etc. From circuit training at least once a week over a 4-6 week period you should feel an improvement in your performance and confidence and your clothes should feel looser. The more you train the fitter you'll get and the least susceptible to injuries you will become so you can play longer during a football match / season etc = 'ultimate performance'.Gift VouchersStuck for a Christmas present? You can buy one to one personal training or boot camp sessions for a unique gift. Contact me for further details.

Boot Camp 'Retreat'

Some people go away on week long boot camp retreats either in the UK or abroad. They consist of 6am starts and late finishes doing 6-8 hours of exercise everyday for 6-7 days in a row. You could do a less hardcore and cheaper version with my weekly 45 minute circuit training sessions e.g.

Monday 9.45am Claygate

Tuesday 9.30am Burpham

Wednesday 9.45am Claygate

Thursday 9.30am Burpham

That's 4 sessions in 4 days!

Or you could do Tuesday and Thursday at 6.45am and 6.15pm at Burpham. That's 2 sessions spread out over the day = 4 sessions in 3 days!

Tuesday 7.30pm Burpham has a late session that anyone can turn up to after work.

Contact me for discounted prices of more than 12 sessions in the 4 week period.

Plus the once a month Sunday half day (4 hour) boot camp for all ages and abilities (spaces are limited).

You could do a similar thing too for your New Year Resolutions!

Leg Injury?

If you have a leg injury but can still walk around you can still turn up for boot camp and have an 'extreme' workout for your upper body, arms, shoulders, chest, back, abs and lower back. Get the blood pumping around and burn some calories.

Upper Body Injury?

You can still turn up to get some fresh air and 'beast' your legs and have a good workout for your core muscles. Much more fun than running around the roads by yourself.

Do You Arrive To The Park Early?

If you get to the park 10 minutes early you could go for a jog or brisk walk as an extra warm up. If you get there 5 minutes early you can pass me your keys and give me a hand with carrying the gear over.“

The greatest wealth is health.” - Virgil

Injured or a niggle? Use RICES to get you back and training quicker!

R = Rest

I = Ice

C = Compression

E = Elevation

S = Non-steroidal Anti-inflammatory Drug (NSAID)

Try to rest as much as possible and sit or lay in a comfortable position.

Wrap the injured part in a compression bandage.

Apply ice to the injured part (use a bag of crushed ice or a bag of frozen vegetables) for 10-15 minutes. Let the area warm completely before applying ice again.

Elevate the injured part to reduce swelling (using pillows / cushions etc).

Follow instructions on the packaging and take ibuprofen or aspirin to help reduce the inflammation.

When exercising wear comfortable exercise trainers (with a thick, bouncy sole, preferably not flat) and make sure the laces are secured tightly around the ankle joints.

Wear knee, ankle, elbow, wrist exercise supports if neccessary.

Scared Of The Cold? Don't Be!

Winter time is coming up, are you thinking that it might be too cold for you train outdoors till March? The answer is NO it's never too cold. Millions of people all over the UK exercise outdoors every day and reap the benefits from it, every day I drive around Surrey I see countless people jogging down the road or around parks, some wearing very little! My boot camp along with all other boot camps / outdoor circuit training companies run all year around.

There's no need to stop or head indoors, indoor gym workouts / exercise classes are pretty much the same every time which will lead to you getting mentally and physically bored. Training outdoors in the fresh air will help you get some sunlight through the winter months and also boost your immune system, people who stay indoors all day long catch colds a lot easier then people who exercise outdoors 1-4 times a week.

The main result of exercise is an increase in blood circulation, increase in breathing rate, increased heart rate, increase in body temperature and increased sweat rate (yes you will still sweat!).

There's no standing around getting cold! 45-50 minutes outdoors working hard, getting hot, burning calories and getting fit and healthy. Keep jogging or walking on the spot whilst I quickly explain circuits then go straight into it - the 45 minutes will soon fly by.

Coldest ever session I have done in the UK was back in January this year, snow on the ground, 6.45am Burpham boot camp, pitch black, minus 8 degrees (-8!), no wind at all, I stand around whilst everyone does the hard work and even I wasn't cold, some members still took off layers after 5 minutes.

Gloves and hats will keep those areas warm and sometimes too warm but you can always take off layers when you get too hot.

Artic Warfare Training

A few years ago when I was in the Royal Marine Reserves I went to Norway for 2 weeks artic warfare training. We were 150km into the artic circle and used cross country skiing to get everywhere carrying all our gear on our backs.

For 6 days we camped outdoors skiing from one location to another location gaining altitude until we went above the tree line. The last 2 nights it went down to minus 25 degrees (-25!) even having things in our pockets like toothpaste etc froze. One night we dug a snow hole into a snow bank and slept the night in there just on some thin roll mats and our sleeping bags (just like in the current TV programme '71 Degrees North').

We finished off the exercise with 'ice breaking drills' minus 6 degrees (-6) ice 2 foot thick on a big lake was cut open and we had to go for a little swim hehe!

I was outdoors for 6 days in a row in sub zero temperatures with artic winds and never got frost bite or hypothermia etc so 50 minutes outdoors in our country is a walk in the park!

Some photos of me in Norway are here: http://www.getfitbootcamp.co.uk/client-marines.html

6 Weeks to Become a Habit

It takes 6 weeks for anything new to become a habit.

If you are new to exercise it will take your body about 4-6 weeks of regular training to notice a change before it starts making positive adaptations. It will take a while for your metabolism to increase so you burn more calories (even during rest) and for your muscles to get a bit more flexible, toned, stronger and fitter.

If you have done lots of running in the past for example (which is one type of training - cardiovascular / aerobic) it will take you about 4-6 weeks of regular attendance to get used to circuit training (which is three types of training combined - cardiovascular / aerobic - muscular / skeletal / core training - anaerobic / interval training).

Set yourself short term achievable goals:

For women you can't expect to eat healthy and train hard for 1-2 weeks and turn yourself into a supermodel that fast, likewise for men you can't suddenly lift a few weights and do a few pressups for 1-2 weeks and expect to look like Arnold Schwarzenegger!

Look at healthy eating, a healthy lifestyle and a regular exercise routine as a long term career and not a short term fad and you'll soon look and feel better for it!

Are You Fitter Than A Pensioner?

Interesting programme on BBC3 and you can also watch the repeats on the BBC iPlayer too.

2 young women and 2 young men from Great Britain head over to different parts of America to compete against some 'Golden Oldies'!

The Brits are aged between 18 and 22 years old and at the beginning of the week perform some physical tests to get their 'fitness age' which in most cases is pretty shocking. The youngsters spend most of their time at home smoking, drinking, clubbing, sleeping through the day, eating rubbish and not exercising.

Worst one we've seen so far is an 18 year old girl with a fitness age of 75!!!

They spend a week with some fit old Americans who get them up early every day to walk, jog, cycle, swim, kayak, go to the gym and eat healthy etc then at the end of the week they compete against 2 American women and 2 American men aged between 65 and 80 years old!

We've seen 4/6 episodes so far and it's 3-1 to the Americans which is pretty embarrassing :(

It's a good eye opener and shows that for most people who don't exercise at least 3 times a week that their 'fitness age' will in most cases be higher then their real age which could cause them problems in the future.

One American guy (66 years old) said a good quote and a rule that he lives by every day "Winners Never Quit, Quitters Never Win!".

Wintertime Approaches... Boot Camp Marches On!

The clocks will be changing soon and you might have to wake up and go to work in the dark and come home in the dark too. Some people train very hard during the summertime then either cut back on their training or stop altogether over wintertime which isn't a good idea to do. People normally train for 45-60 minutes 2-4 times a week and if you're working hard enough you should be hot and sweating whilst moving around staying warm and not noticing the cold or damp conditions if you're training outside. I train people outdoors 7 days a week all year through and have only been caught out by heavy rain 5 times this year which isn't bad going!

I've brought some goretex Asics trainers from Sports Direct that keep my feet warm and dry for £50.
I've brought a light, breathable, windproof goretex jacket from TK Max (which comes with a hood which keeps my head and ears warm and dry) for £20.
I've brought a couple of pairs of breathable and waterproof exercise trousers from TK Max £15-£20 each.
I've brought some waterproof gloves from a BP petrol station on the A3 (big basket in front of the till) for £5.

So I'm fully waterproof and toasty all year long for approximately £100.

Training in the winter is beneficial for the following reasons:

You don't have a break in your training so you can maintain or improve on your fitness.
You won't have any loss of health or fitness or weight gain which can be accompanied by a negative mood change.
Training during the winter time is physically and mentally more difficult so you'll reap more rewards.
Training outdoors can strengthen your immune system so you'll be less susceptible to common colds.
The other Get Fit Boot Camp members will be there making it a fun and sociable group environment.

Burpham Floodlit Sessions

Burpham Tuesday and Thursday 6.45am sessions, Tuesday and Thursday 6.15pm sessions and Tuesday 7.30pm session benefit from taking place right next to the car park which gets plenty of light from the car park lights, road lights and also the floodlit tennis courts 50 metres away. The park is empty at those times and if the grass is wet we can use the car park etc for a drier surface.

Nutrition Boot Camps

Get Fit Boot Camps meets Enhance Your Nutrition

Get Fit Boot Camp joins Enhance Your Nutrition to become the only one-day Bootcamp to incorporate Military Physical training and Marisa Peer’s world renowned lecture!

Marisa Peer, famous psychotherapist and hypnotist has trained Kate to deliver this lecture from her best selling book:

You Can be Thin.

Train with Rob in the morning and achieve:

Fat loss, weight loss and body toning, Improved heart and lung function, Increased speed and stamina, Increased muscle strength, Improved energy levels, Improved posture, Improved flexibility, Lower blood pressure

Circuit training in a group environment is also great fun and psychologically rewarding. No matter what your fitness level you can really push yourself and achieve your goals.

Enjoy a delicious and healthy lunch followed by Kate’s nutritional talk and Marisa Peer’s lecture. You will understand why so many of the foods we eat are making you so ill, unable to exercise and stopping you from losing weight! Learn how to stop cravings. Stop thinking about diets and learn strategies that change attitudes and beliefs surrounding foods.

One day Nutrition Boot Camps are currently Burpham Park, Guildford Sutherland Memorial Park, Clay Lane, Burpham, Guildford, Surrey

Future dates coming soon, please contact Rob or Kate to register your interest:

Rob - www.getfitbootcamp.co.uk
Kate - www.enhanceyournutrition.co.uk

WalkJogRun

The once a month half day (4 hour) boot camp in Guildford starts with a 45-55 minute walk, jog or run down the River Wey and around a nature reserve lake.

Some of the members who have been to the half day boot camp and live in Guildford haven't been to that part of the river or come across the lake (as it is a little bit hidden) and they have all said how scenic and beautiful it is.

The half day boot camps cater for all ages and abilities as everyone can work at their own pace and are great for melting away fat and improving your fitness.

Members who do the shortest version of the walk and go around the lake once cover approximately 4 miles / 6.5km.

Members who jog down to Bowers lock and around the lake twice cover approximately 6 miles / 9.69km.

One of my members told me about the below site which is really good for finding new routes, mapping and sharing your own routes and both of the half day boot camp routes are on there under the Guildford location:

http://www.walkjogrun.net/

People who live in Guildford, Woking, Godalming, Camberley, Dorking, Leatherhead, Cobham, Walton on Thames, Weybridge, Haslemere, Chertsey, Esher, Epsom, Kingston, Surbiton, Wimbeldon etc and are keen runners or have just started training for an event should try out the half day boot camp as it's 4 hours of focused, functional training that works the whole body and great for building strength and stamina for the legs and core muscles which will improve their running.

Kettlebell Swing

Click below to view my kettlebell video which shows the foundation kettlebell move that we do during the boot camp sessions in Guildford, Esher and Walton (Surrey). Great for burning lots of calories, weight loss, fat loss, body toning, reflexes, functional fitness, improving your stamina etc:

http://www.youtube.com/watch?v=BzXZmh0H05o

Skipping Video

Click below to view my skipping video which shows some of the basic moves that we do during the boot camp sessions in Guildford, Esher and Walton (Surrey). Great for burning lots of calories, weight loss, fat loss, body toning, reflexes, improving your stamina etc:


http://www.youtube.com/watch?v=URhE7bEmNbw

10k versus a marathon / goal setting

Some people when they start training set themselves unrealistic / unachievable goals and when they’re not progressing as fast as they would like to they give up and go back to doing what they were doing before.

It’s better to set yourself short term achievable goals which give you a goal to tick off before progressing onto the next goal.

The short term goals will come around a lot quicker than long term goals and will help you to stay motivated and follow your programme.

Some people aspire to run a full marathon (26.2 miles) which for most people takes at least 6 months of discipline and hard work to train for properly to run the whole distance.

Whilst the marathon is a great event to complete it might be too far for some people who haven’t got the time to put the training in.

A shorter and more achievable distance is a 10k run (6.2 miles) which some people find more enjoyable as they complete it a lot quicker and there are more 10k runs throughout the year then marathons which are good if people are trying to beat their previous times.

You can use a Google search to find all swimming, cycling, running, rowing, triathlon events etc in your local area and you can choose the ones that interest you the most and you think you can work towards to complete. Good luck for any events you enter :)

Commitment = Results!

Try to maintain a regular exercise routine. One week off soon leads to two weeks then three weeks etc and you'll be back at square one which isn't good physically or mentally. There's 168 hours in a week so hopefully you should be able to find 2-3 times a week to train. If you go on holiday try to do some walking, swimming, cycling, climbing, kayaking or use the hotel gym. If you get a leg injury try to do some upper body training whilst sitting down and watching TV, if you get an upper body injury to do some leg training as long as it doesn't aggravate the injury.

Half Day Boot Camps (4 hours)

Personal Trainer Rob Dale BSc (Hons), Director of Get Fit Boot Camp has recently introduced a new service helping people of all ages and abilities reach their health and fitness goals whilst having a fun and interesting workout in the fresh air

The new service is a Half Day Fitness Boot Camp.

They last for 4 hours and cater for all ages and abilities as everyone can work at their own pace.

The venue is Sutherland Memorial Park, Burpham, Guildford, Surrey (just of the A3 motorway).

The afternoon will consist of 4 different exercise periods lasting 45-50 minutes so you get some rest and recovery time before the next one starts. Example timings:

- 1pm - Meet at the venue / administration time
- 1.15pm - Run / brisk walk around the River Wey in Guildford (water supplied)
- 2.15pm - Circuit training / boot camp session (squats, lunges, press-ups, sit-ups, tricep-dips etc)
- 3.15pm - Teamwork / game based exercise (tug of war, boxing, relay races etc)
- 4pm - Snack / refreshments time (isotonic energy drink and a selection of fruit supplied)
- 4.15pm - Core conditioning, long cool down and stretch session / depart at 5pm

For full details or to secure your place for next month please visit www.getfitbootcamp.co.uk

Best Posture for Desk Work

Most people nowadays work at a desk or use a desk top computer / laptop at home so it’s important to know how to set up your work station correctly to improve your posture and reduce strain on your body.

The following NHS website has some very useful tips and a short video clip too:

http://www.nhs.uk/livewell/workplacehealth/pages/howtositcorrectly.aspx

The Summertime is finally here!

The summertime is finally here and April has been a very warm and dry month which has been fantastic for outdoor circuit training.

At Get Fit Boot Camp we do lots of different press ups, sit ups, squats and lunges etc.

I'll add a video clip soon but in the meantime if you can remember any of the basic press ups, sit ups / crunches or squats you could work on them by yourself along with some light cardiovascular (CV) work such as walking, cycling, jogging or swimming.

Find out how many repetitions you can do in one go (your endurance maximum).

Then work out roughly what 75% of your maximum is and perform 3 sets of them:

3 sets of 15 if you're trying to improve your general stamina.

3 sets of 12 if you're trying to improve your general strength.

Then after a few weeks of doing them yourself and attending the boot camps you should start to find them easier and you can either increase the repetitions, sets of move to a harder version of the exercise.

How to Exercise Early in the Morning

Early morning exercise is a great way to kick start your day and has many benefits:

- Avoiding air pollution, which climbs as more cars hit the road
- Missing the heat of the day or evening in the summer
- Can lead to clearer thinking and increased energy levels during daytime activities
- A positive start to the day will inspire you to keep up the good work and eat well
- You won't need an additional shower in the middle of the day

The following website has some very useful information / tips about morning exercise:

http://www.ehow.co.uk/how_2192789_exercise-early-morning.html

It also has other useful sections about developing and sticking to exercise routines under the photo of the women stretching. You can click on ‘From Quick Guide: A Fit Lifestyle’, scroll through the numbers or click ‘See All Articles In This Quick Guide’.

Boot Camp Boxing / Boxercise

Over the Easter holidays I will go to Sports Direct or order online enough boxing pads and gloves for everyone to do boxing at the same time.

Then when the weather is good I'll start introducing boxercise into the circuits.

Boxing is good for upper body strength and cardiovascular as well as self defence and stress release.

People will take it into turns to hold the pads (do the pad work) and wear the gloves (do the boxing).

If there is an odd number I'll hold the pads for someone and go in the middle of the group so I can keep an eye on everyone.

They will be quite simple drills more for fitness training then technical boxing and will include jabs, hooks and uppercuts. In between boxing you'll do leg exercises and sprints etc before changing the pads and gloves over.

For some of my one to one clients I use boxing straps with them to strengthen their wrists. They take a little time to get on but the next best thing is wrist sweat bands like the ones pictured.

You can put the gloves or pads on and move the sweat bands down a little bit if need be and they will help to strengthen your wrists and help to absorb some of the impact. Also handy for press ups, tricep dips and wiping down your brow in the summertime etc.

You can buy them cheap online or from any sports store ranging from £1 - £6 a set depending on how fancy you want to go (Umbro / Nike / Puma / Adidas / Lonsdale etc). You can buy them brand new on eBay and also from SportsDirect.com

I should have them ready to use the first week back after Easter so be good if you could buy some sweat bands by then (likewise you might be fine without them).

Exercise Calorie Calculator

Please visit the following website to find out how many calories you are approximately burning during exercise:

http://www.healthdiscovery.net/links/calculators/calorie_calculator.htm

Type into the box your weight in pounds (lbs) and how long you are exercising for then click 'Compute Calories Burned'.

For Get Fit Boot Camps the time would be 45 minutes (Circuit Training).

1 stone = 14 pounds
1 kilogram (kg) = 2.2 pounds

For example:

10 stones = 140 pounds
60 kg = 132 pounds

It will work out according to your weight approximately how many calories you burn during all the different exercises that are listed. Circuit Training is on the right hand side 4 rows down under the Gym and Home Activities title.

Interval Training 2 (Duration Approximately 25 minutes)

Go to your local park, common or athletics ground or anywhere that has a hill or set of steps.

Jog around for 5-10 minutes performing mobilisation exercises (shoulder circles, heel flicks etc) and short controlled sprints (10-20 metres / 18 yard line on a football pitch) to fully warm up.

For beginners even a few steps 10-20 or a hill with a slight gradient will be beneficial to start off with and overtime you can make it progressively harder.

The more advanced your fitness the steeper or longer the hill should be or the more steps you should run up.

Once ready perform a 50% warm up sprint to the top of the steps / hill so that you familiarise yourself with the area and watch out for any potential trip hazards.

Then as active recovery jog or slow walk back down to the bottom making sure that you’ve rested for 60-90 seconds.

Then perform a 75% sprint to the top of the steps / hill and same recovery time on way down.

Then after that depending on your fitness level perform 15-20 minutes of step / hill sprints.

For beginners keep the sprints around 75-80% of maximum effort and for advanced exercisers go for 95-100% of maximum effort every time and adjust your recovery levels accordingly.

You’ll most probably become a bit slower and more tired towards the end of the sprints but still try to work hard.

Afterwards perform a good controlled cool down and stretch and if you want to make the session longer then combine with a continuous / steady state jog afterwards or sit ups, weights etc.

Fitness Training All Year Round

Well done to all my outdoor boot camp members’ and one to one personal training clients who continued their fitness training through the coldest winter in 30 years.

It’s very beneficial to train all year round. Some people slow down and don’t do as much during the winter which means they have to work a lot harder in spring and summertime to get their fitness back up. It’s also good to train in all seasons as your body’s immune system becomes stronger and you’re less likely to catch common colds.

When you train in the winter you burn more calories from your body trying to keep warm and when you get a bit wet from the rain you also burn more calories as your body tries to evaporate the water that is on your skin.

Boot camps last for 45 minutes and after the warm up everyone soon warms up and most people end up removing a few layers of clothes. 45 minutes of work for boot camp or 60 minutes for personal training then a short walk, jog, cycle or drive and you’re back home in the shower!

This is the first winter that I have ever done any outdoor training on snow and I have to say I enjoyed it a lot. The snow was dry, crisp and clean and was good to jog and sprint on and actually made the sessions a bit more challenging as the leg muscles have to work harder to move through the snow. My members and clients who turned up said they enjoyed the sessions too!

Berry Boy Smoothie

Decadent and delicious.

- 150g strawberries, hulled and chopped
- 150g raspberries
- 150g blackberries
- 300 ml apple juice
- Crushed ice to serve
- Extra raspberries and blackberries to garnish

Place all of the fruits and juice in the blender and blend until smooth. Pour into a glass over ice and garnish with raspberries and blackberries.

Burn Calories Even When You’re Resting!

High Intensity Interval Training (HIIT) is a specific type of interval training routine. It is mostly used for individuals trying to lose weight. It has a number of distinct goals and differences which make it unique.

It’s basically circuit training which takes your body out of its comfort zone helping you to achieve your results whatever they may be (weight loss, fat loss, body toning, pre ski training, sports specific training, general health and fitness...).

People of any fitness levels can perform circuit training as there are different ways and different intensities to perform all exercises and people can work to their own ability.

It could consist of many different exercises such as squats, lunges, squat jumps, squat thrusts, ski sits, calf raises, leg swings, short sprints, long sprints, sprints on the spot, wall press-ups, bench press-ups, box press-ups, tricep dips, static tricep holds, crunches, sit-ups, seated crunches, v-sits, flutter kicks, twists, side bends, jumping jacks, step-ups, mountain climbers, static stomach holds, planks, side planks, hip raises, superman dorsal raises, resistance exercises using a partner and the list goes on and on bringing equipment into the equation.

After circuit training you accumulate something known as EPOC (excess post-exercise oxygen consumption). This leaves your body regenerating for 24-48 hours after the actual workout, which elevates your metabolism, so you burn more calories (fat), even when you are doing nothing!

HIIT and circuit training has been proven to be more beneficial than conventional stop start gym workouts and continuous exercise like cycling, swimming and jogging.

Quote of the Day

“If you always do what you’ve always done, you’ll always get what you’ve always got.” Anthony Robbins

New Years Resolutions

Happy New Year! Hope you had a great time over the Christmas holidays and still managed to exercise a few times a week.

For my New Years Resolutions this year I have decided to give up Chocolate, Crisps, Alcohol, Ice Cream and Chips for a month.

I'm 4 days in and going strong hehe.

We have had 2 dinner parties so far this year and I have said NO to the dorito crisps, after eight mints, ice cream, the beer and wine...

Instead I have increased my fruit intake for a few extra healthy snacks anytime I feel the urge to grab a chocolate bar or packet of crisps.

One month isn't a long time and it's going fast already, all I need to do is stay disciplined and not let any lazy snacking habits creep in which I'm sure I can do as I'm not missing any of the above so far.

Good luck with your New Years Resolutions whatever they may be :)