Big Health And Fitness Charity Events!!

It's that time of year again!

Sussex Bootcamps had a very successful charity event in Haywards Heath last year, and we're doing it all again this year!

Only this time we have an event in Horsham as well as Haywards Heath.

This time it's called 'How To Make 2010 Your Healthiest And Best Year Ever'.

The focus is all about your health, fitness, well-being, and all round how to improve your life.

It's our way of saying thank you to our Bootcampers and Personal Training Clients, and a way for us all to do something wonderful for local charities.

The Horsham event is on Thur 28th January at the Drill Hall. We're raising money for The Dame Vera Lynn Trust, and simply suggest making a donation on the night in exchange for your seat at the event and chance to win some great prizes.

Speakers are Fitness Professional and Sussex Bootcamps co-owner Ben Davis, Life Coach Sharon Knight, Oils and fats expert Durwin Banks, and GMTV's success coach Pete Cohen!

The Haywards Heath event is on Thur 4th February at the Claire Hall. We're running this one in conjuction with our friends at the Perrymount Clinic. All donations go to St Peters and St James Hospice.

Speakers are Fitness Professional and Sussex Bootcamps co-owner Steve Cork (me!), Osteopath and Naturopath Christian Bates, Nutritionist and Reflexologist Jo Bareham, and once again Pete Cohen.

We're going to educate, entertain, and importantly send you away with some great action steps.

There will be over £1500 of great prizes at each venue also!

Go here to register http://www.sussexbestever.com

What Did You Have For Lunch Today?

Here is a quick video for you! Ben pounced with his camera just as i was about to tuck in! (A beautiful sunny day in Haywards Heath today which is a welcome change from the floods!)

High quality protein (and enough of it) along with a good serving of veggies is how most of my lunch and dinners tend to turn out.

If it's a lower fat protein then i don't always feel as satisfied so i may need a handful of nuts at the same meal.



Steve
www.sussexbootcamps.co.uk

Steve and Ben Interviewed for Fitness Tips!

That's right!

The last couple of Sunday's we've been involved in audio interviews with a handful of other fitness experts from around the world.

The first interview was all to do with our tips and strategies for getting through the holiday season. All the high level personal trainers and bootcamp trainers gave their best exercise and nutrition advice to avoid getting in trouble and coming out on top over the next couple of months.

I'll be sending out links for the recording and the transcripts to all the people on my training journal / newsletter list.

Last week of bootcamp this week and we have a flying finish. It's gone by so fast and everyone has done great. Which means the last one of the year is just around the corner - make sure you get on it!

All the Best,

Steve Cork

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

Nutrition Talk For Bootcamp Clients in Haywards Heath

At the end of last week - after the excitement of our pumpkin session! - i gave our current bootcampers a nutrition talk.

We are at least with our clients for their 3 bootcamp sessions each week, but this still leaves a lot of room and time for other lifestyle factors to impact on results.

Nutrition is one such area and although we give everyone some great information, it is sometimes better delivered in person with a chance to focus on that alone and ask questions.

We are always seeking to deliver more value to our clients and this was one such way we could do it.

Here is an overview of my talk

Overview of Successful Weight Loss
Correct Exercise
Nutrition
Attitude

Overview of Nutrition
Confusion
Extreme Choices
What Most People Do
The Solution

Supportive Nutrition
Frequency
Building a Meal

Tweaks
Timing
Multi Vitamins
Protein / Meal Replacements
Lower Carb Days

Tips
Food Diary
Shopping List
Not in The House = Not Eaten!
Goals and Mental Commitment

Questions?

That was the bare bones of what we covered. Hopefully this reinforced for our clients the importance of doing what they can and sticking with some core principles.

If you are interested in having me speak on topics of health and fitness i am available to do so.

Best Wishes,

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

New Health Resource In Haywards Heath

One for you local people!

I've bumped into Osteopath Christian Bates a couple of times, and recently he joined a local business group that i go to. He has a new clinic in Haywards Heath called 'The Perrymount', which is on Clair Road.

There are a range of services on offer including Osteopathy, Acupuncture, Naturopathy, Homeopathy, Reflexology, Nutrition, Sports Massage, Allergy Testing, and Kinesiology.

Bootcamp regular Mary-Jane Sharatt is the Homeopath at the clinic.

I've no doubt this is a useful addition to the options for keeping Sussex fit and healthy.

For more info go to www.theperrymount.com

Watch out for some exciting Bootcamp news in the coming weeks .

There is bound to be another crazy video from me before to long which seems to keep some of you entertained!

Cheers,

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

Got Superfoods? Personal Trainer Discusses His!

You've probably seen mention of 'Superfoods' out there in the media. They are supposed to be crammed full of goodness in one form or another.

There are quite a few to consider trying depending on what you like and what your budget stretches to!

I've tried a few things over the years. Much like supplements, i think you have to have the basics of a good diet in place before you should really bother with much else.

Here are some of the things i include that i consider to provide added benefits.

Nuts and seeds

These provide a source of essential fats, fibre, vitamins and minerals. A regular consumption has been linked to a significant reduction in risk of certain cancers.

Green Tea

Good source of antioxidants. May enhance metabolism. Reduces certain stress markers throughout day and post exercise. Caffeine consumption does promote fat loss, although i'm sure some people feel better without it. Not all brands are alike - i prefer Hampstead Single Estate.

White tea may be even better, i just haven't researched it yet - and it is quite a bit more expensive. Black tea still has some benefits too.

Coloured Vegetables

Hardly an exciting choice but one that should be a foundation of your diet. All the goodness balanced and packaged as nature intended.

Organic, Free Range Eggs and Meat

Some people will say there is no evidence this is better for you. I still believe (and different research comes out all the time) that these choices will be higher in protein, lower in fat, and higher in essential fats. Same for fish like salmon.

Dark Chocolate

Higher in antioxidants, minerals, and lower in sugar. And hey it's chocolate! High cocoa % chocolate that i have still found very (too) edible is available from Montezuma's and Infinity Foods own brand amongst others. Some raw chocolate is also a rare treat!

Red Wine

Not a daily consumption personally but in moderation i think that would be fine. I believe any alcohol in moderation has certain benefits in terms of reducing inflammation and maintaining healthy flexible arteries. Red wine goes further in it's benefits though.

Seagreens - Seaweed Food Supplement

This is what i use instead of a multi-vitamin / mineral at the moment. It seems to contain all the stuff needed. Isolated supplements like individual vitamins don't always seem to have the positive effect expected.

Remember the trial of vitamin e with smokers that had to be stopped because those taking it started dying more than those that weren't? Recently there was concern over taking only antioxidant supplements, although as always you have to make sure the studies have been done properly.

That's one reason i opt for this dried whole food so that the only response should be positive!

Not to say that there are no isolated substances that are not beneficial.

Enjoy your food choices - 'Super' or otherwise!

We're enjoying a great Bootcamp currently - middle of week 2.

My Circuits and Boxercise classes at Olympos Burgess Hill have been madly busy recently - don't miss out if you are in the area!

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

What Does A Personal Trainer / Fitness Professional Eat?

I get this question from time to time - "what do you eat?"

Often after talking through the nutritional guidelines i recommend to clients.

So here we go - a fairly typical day of my food intake.

Bowl pretty full of nuts, seeds, small amount of dried fruit, oats and 250ml of low fat yogurt.

1 Slice of rye bread and 4 poached eggs, plus a few veggies.

Serving of chicken or fish along with a good helping of raw vegetables.

Handfull of brazil nuts almonds and handful of dark chocolate!!

Serving of chicken or fish along with more veggies, occasionally some kind of sauce and occasionally some kind of carbs - rice, pasta.

Somewhere (either with the nuts and chocolate or after evening meal) i'll usually have another bowl of yogurt and nuts etc.

Variations?

Up to a couple of servings of red meat a week.

Usually no more than a couple of alcoholic drinks a week.

I tend to eat fruit as and when it is available locally in season.

Hydration?

Probably get through 1 - 2 litres of water, and up to 8 cups of green tea a day!

4 cups of black coffee a week.

Supplements?

1-2 doses of Seagreens seaweed supplement.

What i have covered here is probably ridiculously consistent for me! I just find it easy to do something similar at the same time most days. Most of the time food is simply fuel, although i definitely enjoy eating!

I eat and drink nearly 100% organic, and as mentioned with the fruit i prefer local and in season produce.

I have tried quite a lot of variation in my nutritional approach, which included five and a half years as a vegan.

I think that everyone should start out with all the basic nutritional guidelines in place and then optimise and make changes gradually from there to find out what works specifically for them.

Avoid extreme fads and 'miracle' products!

To your health and vitality!!

Steve

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

Your Health And Fitness Balance?

How balanced is your health and fitness approach?

How many different areas are you doing pretty good at?

All too often i see people who hit one area really well but are shockingly bad in others.

Other people might do a couple of things ok and a few more not so good.

Many will also not be up to scratch on any area.

Now, we have to be aware that the concept of 'balance' is different for many people depending on their particular goals and perspectives. But whatever your particular bias, you are going to need some level of strength, endurance, flexibility, speed, power, supportive nutrition, and restoration.

This is a basic list - each category could be further subdivided into specific aspects of each.

Take each of the above areas and honestly evaluate each one for yourself. Imagine each of these qualities is the spoke on a wheel. Any gaping holes or weaknesses in your wheel (your approach)?

Not many people have the requirements of an ultra specific training programme. Therefore most of us can benefit from being 'all rounders' to a certain extent.

So, the challenge for you is to address some of those areas you are not currently doing so well at. It's easy to do the things that we have learned to be good at, or have a natural ability for, even when we work them hard.

It's challenging, both physically and mentally to work at something new or different. And if you are truly addressing something that was out of balance, then addressing this should only be a positive, compared to just doing something different for the sake of it.

Ever heard that saying that if the only tool you have is a hammer, every problem starts to look like a nail in the wall that needs banging in?

Sometimes you really don't need to do just more of the same thing, harder!

Look at the two areas above that really form the foundation of the gains that you make, especially concerning health, - nutrition and restoration. Are you really giving your body enough of a varied stimulus, and then enough down time and fuel to positively adapt to that stimulus?

Be an Everyday Athlete!

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

Get Moving!

I have been busy recently moving house. What a joyful experience it is!

It has taken out - or i have allowed it to take out - quite a few training days. The day itself was probably physical enough though!

For those of you local to the area, i've moved from Haywards Heath to Plumpton Green.

Moving to this area is going to be great for me for a couple of reasons in particular. I love being so close to the Downs, and also the peace and quiet it brings.

However this is partly due to the noisy traffic on the road i've lived on in Haywards Heath.

If that was my only consideration, i could have achieved it by moving 100 yards in the right directions off this road rather than 6 miles!

How does this relate to your fitness training or nutrition?

Well, have you ever felt that the only way for you to make significant progress was taking some massive change of direction? Maybe you have actually done this. Maybe it was exactly what was needed and maybe it got you exactly the results you were after.

However i think that all too often people make drastic changes in their health and fitness approach, when they could have achieved the same or even much more by staying much closer to home and making some less drastic changes in the right directions.

Ever heard someone say that squats make their knees hurt - and then seen them squat! Is it the squat that should be banished from their routine or the technique that needs to be fixed??

The same can be said for diet or nutrition. Big sweeping, drastic changes are rarely the answer for long term health and success.

Luckily i'm not left feeling that was my only criteria for moving and i made a mistake!

I'm looking forward to getting some seriously great sessions on the Downs. The worst thing right now is the fact my pull up bar does not fit any of the door frames in the new place!

Now that is a criteria worth moving for! Maybe i need to get out more??

Hope the moving in your life is getting you where you need to go.

Until next time....

Steve Cork

Is Chicken Mostly Protein Or Fat?

I've been enjoying the recent adventures at River Cottage on Channel 4. I love watching people who are good with food get all excited and passionate about their subject matter.

Even when i was a vegan, i often thought i'd eat pretty much anything Hugh created! The enthusiasm is infectious!

I've long been a believer in good food providing the building blocks for a good healthy body. Not only your body but also your mental fitness and your moods / emotions etc.

Therefore i was intrigued when a standard supermarket chicken was analysed against a free range organic chicken.

From what i remember, the organic free range chicken had 25% less fat, and 10 times the amount of Omega 3 fat!

Considering we want to make the most of our lean protein sources, and get a good amount of essential omega 3 fats, the choice is obvious to me when it comes to your health and fitness.

I haven't seen the full studies that were done, but based on the lifestyle and diet of the animals it makes good sense.

I'll admit that when it comes to price i don't have to feed a family of four, but like my fitness training, i'll take quality over quantity any day.

We are lucky in West Sussex to have some great choices for quality local food. Personally i have enjoyed organic veg from Laines Farm in Cuckfield, with Lower Laines Farm also supplying meat and eggs.

There is a great butcher in Lindfield, and a lovely farm shop in Ditchling.

No doubt i've just scratched the surface as to what is available on my doorstep. How about you?

Steve Cork