10 Minute Outdoor Fitness Session With Some Fun Toys!

Rush hour traffic in Haywards Heath left me a little late for a planned workout on Whitemans Green.

Rather than miss out altogether, Ben and Katie joined me for a 10 minute blast and then carried on while i taught a kettlebell induction.

We just went with some big bang movements for maximum effect - the best way! Tools for the job were kettlebells and ViPR's.

Kettlebells you have no doubt started to hear about, but ViPR's are pretty new on the scene. This are rubber tubes which come in different sizes and weights which have some handles for different use.

They are a great tool for loading some athletic and multi-dimentional movements, and are really nice to use outdoors.

Anyway, first round was 30s of kettlebell snatches per arm, 30s rest and then 1 min of a ViPr move - step with an uppercut.

Then it was back to KB Snatches, then a ViPR shuffle and shovel movement.

Last was 50s per arm of clean to push press, followed by ViPR flips.

This added up to a great 10 minutes that left my whole body feeling good. Ben and Katie carried on to a point that maybe they started to not feel so good!!

The kettlebell induction was followed up with a great session. People are really getting the hang of the bells and finding them to be a great complement to bootcamp.

These sunny evenings have been awesome to get some outdoor exercise and Whitemans Green in Cuckfield provides a fantastic view to enjoy at the same time.

Steve Cork
www.sussexbootcamps.co.uk

Kettlebell Classes Launched!

(Not a great shot - playing with a KB circuit before the class!)

That's right - this has been a few years in the making!

Just one of those things we haven't got around to doing until now. We've been playing around with Kettlebells for quite a few years now along with introducing them into our Personal Training sessions and some of the earlier Bootcamp sessions too.

We always intended to have more of a dedicated class to really let the participants explore the benefits of adding kettlebells in to their training programme a little more fully than just doing a few sets of swings now and again.

Remember, a kettlebell is a tool - it doesn't do anything magic by itself. Like any other tool it's all about how you use it, how you integrate it into your programme and learning correct technique in the first place.

There are a variety of approaches to using kettlebells out there and we can draw benefits from most of them depending on our goals and situation.

To many people, learning how to be stable and strong while moving a weight around will be a new experience. Some people really have to re-educate their major muscle groups to do the work they should be doing to safely and athletically move the kettlebell.

It's in learning how to integrate the legs, hips, and 'core' efficiently that many of the benefits of using kettlebells are realised. Your ability to move is improved, along with your ability to use your whole body and therefore burn a load of calories.

Many people will improve pretty much every fitness quality. Kettlebells do lend themselves to being great for improving strength endurance and tend to be great for shifting body fat!

We are currently offering sessions on Tuesday nights at Whitemans Green in Cuckfield near Haywards Heath. These are currently fully subscribed but we will be adding more times soon.

An induction must be attended before regular sessions can be joined.

Please e mail info@sussexbootcamps.co.uk to register your interest.

Steve Cork
www.sussexbootcamps.co.uk

Time Called On Sawyers Health Club!

Sad news that the independent Haywards Heath health club Sawyers, is coming to a sudden close soon.

It's sad because i'm all for independent clubs who are a bit different with perhaps more character or personality than you might find elsewhere. I'm sure the size of the club also had something to do with this - being fairly small.

But it definitely had a different feel to it than the Leisure centres etc.

It's been a victim of its landlords wishing to develop the site, rather than simply the recession.

I was relatively late to being involved with the club in Haywards Heath (having taught some classes a few years ago when they also had a club in Crawley). I've been teaching a few classes there (spinning, circuits) since Jan 08 and enjoyed them a lot.

Best Wishes to the owners, staff and members of Sawyers.

I hope to see some of of you at classes or Bootcamp. It would be a pleasure to stay involved in your fitness and health.

Steve
P.S. Our Saturday Fitness circuit is about to return to Cuckfield and new to Horsham. More details soon.

Exercise Cuts The Risk Of Breast Cancer.

Two Studies recently looked at the effects of exercise on breast cancer risk.

One of them looked at high intensity exercise, and the other at lower intensity exercise.

Guess what? Both found a reduction in the risk of breast cancer by 30%

The key is consistent regular exercise!

There are many protective effects of exercise. I don't think it is worth only dwelling on what we are seeking to avoid and the negative consequences of not being active.

But it is a reality, and if avoiding those big scary negatives gets people to take some action then i'm all for the reminders.

Sadly though i don't think enough people are willing to sit up and take notice until it is nearly too late and they get a drastic wake up call. Even then, how many people will just rely on surgery and medication vs taking the time, effort, and responsibility to look after themselves?

It's time we reclaimed more of a physical culture for all and for life - not just for the high achievers and people who naturally seem to enjoy (or have they just formed a habit?) exercise.

Be an everyday athlete and enjoy the feeling of being a healthy physical human being!

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

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

Quick Explosive Circuit!

Make sure you can handle the movements done un-explosively first.

I'd recommend a round of 10, followed by 8, 6, 4, and 2!

Filmed at Sussex Bootcamp location Whitemans Green in Cuckfield!

Steve

Sussex Personal Trainer Finds New Use for Track!

As you build your fitness level, my hope would be that you start to seek out new challenges for yourself.

Your environment starts to look different as you begin to realise your physical potential.

This might be taking up a new sport or activity - or one that you have not done for years.

This might be as simple as running up a flight of stairs or getting all the way to the top of a hill you once would have had to stop on.

You might find new ways to fit your favourite exercises into your day, or sign up for a charity challenge for a cause that really means something to you.

This is exactly the sort of thing i am trying to sum up with the term 'Everyday Athlete'.

After our new Saturday fitness session, i decided to take on a little challenge of my own. The running track at Whitemans Green is now marked out, and i've wondered for a while how i'd get on doing a bearcrawl for a lap!

The heat must have got to me, as i decided to give it a shot - a little nervous, a little excited!

A couple of times i wanted to stop for a breather but managed to push on. The result - 400m in 5 mins and 38 secs of bearcrawl bliss!!

What's your challenge? Are you going to take your shot at what you want?

Here is an amazing story of a boy who did. Watch and be inspired!
http://www.youtube.com/watch?v=Tui8EOdv_VU&feature=related


Steve.

Sussex Saturday Outdoor Fitness Class - New!!

Steve Cork and Ben Davis present a new outdoor training option!

Saturday Fitness begins on Sat 7th June at 9.30am.

The circuit training and group training based session will last for 1 hour and will be a great way to kick start your body to burn fat all weekend!

We'll be enjoying the views of the South Downs from Whitemans Green in Cuckfield, West Sussex.

Classes will draw from our experience with personal training, bootcamps, and group fitness classes.

No commitment, just turn up as and when you are able to, obviously the more often the better.

Your investment in a better body while you get on with the rest of your weekend is just £6, for one of the best and most productive group training classes in Sussex.

Come and join us in the sunshine (fingers crossed)!

Whitemans Green, Cuckfield, Every Saturday, 9.30 - 10.30.

There is not much better than challenging yourself in the fresh air with lots of space around you, and being able to look up at the blue sky. It will set you up for your weekend if not the rest of the week too!

Steve Cork
http://www.sussexbootcamps.co.uk/
http://www.everydayathletes.co.uk/

Last Call for Bootcamp!!

Here we go again!

Another 4 weeks of fast fitness results about to begin.

This is your last chance to get on board. In fact it's too late for our 9.30 Bootcamp at Beechurst in Haywards Heath. This one is full up.

We still have some spaces available for the evening camps, at 6 and 7.15 pm at Whitemans Green in Cuckfield.

Hassocks and Horsham have had to be postponed until next time unfortunately.

For the best mix of personal training, circuit training, boxercise, and team games get yourself on a Sussex Bootcamp.

It's all backed up with just the right amount of information and motivation through e mails and in person.

Here's what a recent participant had to say:

"I started Bootcamp for personal mental and physical motivation.

After the recent death of my mother who was suffering from terminal cancer for over a year I was finding it difficult to contrite and motivate myself in all areas of my life. Having a demanding full time job and lively young family to nurture I needed some ‘me ‘time, out in the open with people who didn’t know me, where I couldn’t or didn’t have to talk about my work. A time to reflect and grieve in the best way I knew possible by shifting my focus, challenging my body and mind through a different type of exercise than that I was used to.

I have become stronger both physically and mentally. I have connected and met some lovely people. I have noticed that no matter how difficult the outside challenges may appear the welcoming and supportive approach from Ben & Steve at Sussex Boot Camp was awesome.

Pick up the phone or send that email. Something somewhere has lead you to the Sussex Bootcamp so follow your inner instincts. No matter how small or big your challenge maybe, Ben & Steve and the structure they have set up will support you.

It is not easy to commit, it is not easy to train there are always distraction and excuses. Owe it to yourself Invest in your health & just do it. NOW."

Kay Penney

More info at http://www.sussexbootcamps.co.uk/

Happy Training,

Steve Cork

What Are Your Magic Numbers??

Are you using certain targets to improve your performance or give yourself a goal to aim for?

Do you have certain numbers in mind for specific exercises that would mean a lot if you achieved it?

I think it's pretty natural to want to quantify something - you run or cycle a certain distance and you always know your ideal time for example, - or have some nice round number that you would like to achieve.

Or you learn to do press ups and then start to wonder how many you could achieve (a good one for those of you in my circuit training classes).

I like to set myself goals - short term and long term, so i've always been quite motivated by this kind of thing. At 19 pull ups (at last attempt) i'm still one short of that magic 20 that will be great when i achieve it.

More recently i hit a mile stone that felt really good!

Since i've addressed strength training more seriously over the last 3 - 4 years, one lift i've always liked feeling the progress on is the deadlift.

After learning correct form, it's great to get that first 100kg. It takes a little adjustment in grip strength, but pretty soon the kilo's add up. 120kg was nice, then 130. Around this point i started to get an idea what it would be like to get to double my bodyweight - which would have been around 150kg.

Working consistently with good technique helps avoid injury and keep progress steady, so eventually my target came and went.

I could go on and on in various amounts of detail, but let's bring this up to date! The other week i was very excited to lift 182kg! Why did this excite me so much? Well it is just over 400lbs - and that to me was a magic number.

Next stop - two and a half times bodyweight!!

So what are your magic numbers? What would feel great to achieve with a few weeks, months, or years work?

Pick some good ones and go for it! It's better than winning the lottery - sort of!

Steve

P.S. 4 weeks is a magic number for our bootcamp participants. Want to find out how much you can achieve? Next bootcamps start 2nd June at Beechurst in Haywards Heath, and Whitemans Green in Cuckfield.
http://www.sussexbootcamps.co.uk/