It's Freeky Fat Loss Month at Sussex Bootcamps!

(Pic from last bootcamp)

Our bootcamp sessions this time around have been focusing on repeated intervals of work with only a short rest. Gradually the amount of work done in the time and the amount of times each exercise is performed will be increased.

This is going to lead to a great level of muscular endurance and work capacity for our bootcampers. With the movements we are doing their core strength and core stability will be maximised.

As we introduce repeated intervals of a higher demand, their bodies fat burning is going to go through the roof!

Punch pads (above) are being introduced tomorrow, which is always a favourite.

Make sure you only do pad work with an instructor thoroughly experienced in training and teaching it - not just someone who thinks it will add a bit of variety to their sessions!

Freeky fat loss refers to our Halloween session - more on that soon!!

Steve Cork

P.S. Our fitness bootcamps aim to be hard work, challenging, but also fun! We want people to realise they can enjoy fitness and have being fit and healthy become the normal experience for them.

Yesterday's Training!

I am so excited about all the projects i'm involved in at the moment and the new ways we'll be getting the word out and helping more people.

What ever service or programme it is i'll stand by it as one of the best you can do and commit to over delivering on the value you get.

From personal training, bootcamps, group classes, and beyond, watch out there is great stuff to come.

I'm still committed to getting my own training done. Yesterday was a close one but i just about managed to fit this in late afternoon.

Main focus was a variety of shoulder work. The heavier focus was mostly different vertical pressing, along with some heavy dumb bell snatches.

Lighter work was focused around some rotational movements using resistance bands - also some 1 arm kettlebell swings.

I prefer to make my pressing movements as whole body as possible by doing them all from a standing position.

The dreaded leg focus with lighter pulling and pressing is up next - it always seems to wipe me out!! Look out for a report on the pain soon!

Steve

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

2 Things You Need To Have Included In Your Training...

This lesson comes straight from my training session today - but these are elements i always try to include in my training, with my personal training clients and in bootcamps and classes.

My session today consisted of quite a few different rowing or pulling movements. This was the heavy emphasis today.

The lighter and higher repetition moves were focused around hip activation/ hip extention and getting the glutes (buttocks) to work hard and appropriately with the hamstrings and the lower back.

These are the very 2 things i'm refering to in the title!

Rowing or pulling both horizontally and vertically are basic patterns of movement that can go a long way to balancing out any pressing movements you are doing and maintaining shoulder health.

It's also a movement that helps counteract the dominant posture in a lot of people - rounded shoulders - often from sitting at a desk or driving for too long.

Are you a Hippie??

You need to train your hips and buttocks to be doing their fair share of the work. They have a huge roll to play in athletic movements and sparing knees and backs from taking too much of the load.

Once again, with so much of modern life sitting down, certain muscle groups and movement patterns become far less than optimal when moving or training.

How can you include these aspects in your activity?

For the Rowing;
Pull ups and Chin ups
Horizontal rowing from a bar
Pulling a band or cable
Weights for bent over rows
(Upright rows place the shoulder in a position of weakness and are not worth the risk for most people)
Partner rows with a connecting object like a belt or rope

For the Hip movements;
Squats
Lunges
Hip extentions on back
Hip extentions - feet on a swiss ball
Kettlebell swings
Deadlifts
1 leg deadlifts

These are some examples of how you can include these elements. As always, but especially with the hip movements, these need to be done correctly or you could be reinforcing the opposite of what you want to have happen. For example - you think you are moving at the hip, but your lower back or your knee is instead.

Be an Everyday Athlete!

Steve

www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

My Training Session Today

For the last few weeks i've had a different focus to most of my own sessions.

I've been doing more sets of similar movement patterns with fairly good weights (mostly 8 - 10 reps), with higher reps of non competing movements mixed in.

I've also added slowing down the negative (usually lowering) part of each move to have more time under tension.

Both of these have added up to slightly longer sessions.

Today was quite a few different Dumb Bell pressing movements done heavy, with higher reps of leg and ab work thrown in throughout.

Some great work done, i stopped at an hour as i often do with this type of session but occasionally i'll go on a little longer.

Changing up my routine for a while has been good, i'll stick with it and advance it perhaps until the end of the year.

Be an everyday athlete!

Steve
www.sussexbootcamps.co.uk
www.everydayathletes.co.uk

What Price Do You Put On Your Health And Fitness?

What value do you put on this area of your life?

How important is it to you?

What is investing in preventative health and life enhancing measures worth to you?

How much of a higher value would you place on your health and fitness if you developed some kind of health problem?

It seems to me that a lot of people do not value their health and fitness until they can no longer be taken for granted and things have got quite bad.

If things get really bad no amount of money can buy you back your health and well-being, prevention is always going to be the most successful and cheaper option.

People will pay for health insurance but then do nothing to ensure they actually stay as healthy as possible!

Where am i going with this??

Well the economy i guess!

Just a shout out to say don't neglect that which is so important and vital to your well-being and quality of life.

Fitness can be free. Fitness training can be learned. Some people are entirely self motivated.

So there is never an excuse to stop!

Most of the time people make lots of mistakes and drastically lengthen the time it takes for them to get the results they want.

This is the point at which some kind of coaching comes in. Achieving your results in a good time frame, staying as motivated as possible, addressing specific issues and injuries.

Some people still need or want personal training. It is the best choice for them in terms of their time, effort, money and results.

What ever type of fitness training you choose, the benefits likely extend across your entire life. It's hard to put a price on a genuine life enhancer, something that is proven to reverse aspects of ageing (loss of muscle and bone mass etc).

This is the feedback i often hear - it's not just about losing weight and shaping up - it might not be about this at all.

What is it worth to play your sport injury free for an extra 5, 10, 20 years?

How about staying active with your kids and grandchildren throughout life, living independently and free from falls.

How about avoiding the risks of obesity, diabetes, heart disease and cancer - all of which are significantly affected by your lifestyle choices?

Sometimes we have to look at our choices from the perspective of what we want and what we don't want to happen.

Stay fit and healthy out there!

Steve

P.S. Our next bootcamp is about to start on Monday 20t Oct at Beech Hurst, Warden Park School, and Horsham Park. I'm looking forward to working with the next group of people taking positive action to enhance their lives!

P.P.S. I'm turning people away from many of my busier personal training times. If you have a more flexible schedule i may still be able to help you.