Xmas gift idea

'It's beginning to feel a lot like...

I've eaten too much and put on too much weight over

...Christmas!'

Here's a cool idea for the person that you care about.  These gift certificates are designed to ease them into a new year training and health regime and are suitable for all levels and ages.

For the Avid exerciser and gym goer who already has all of the latest kit and gym membership - they can redeem for our 'Peak' fitness testing - with 23 points of measurement from body fat through to strength and even VO2 max.  This will help to identify any points of weakness and can help in their ongoing developmnt.

For People who have been there before but lost their motivation, they know what they can become but can't seem to get stuck in!  Our 1 to 1 PT sessions are ideal as we bring all the kit to them, carry out a fitness consultation and a 90 minute exercise and motivation session.  Activities range from self defence, mountain biking, kayaking, kettle bells, swiss/stability ball, fight club, free weights or just simple CV.




For those not sure, scared about the committment, never done exercise before types - Our Mini PT pack is ideally suited.  During a 2 hour consultation we carry out a mini fitness test, diet consulation, 30 minute gentle exercise session and 6 week exercise programme (incl. ongoing email/text support).



Available in £25 denomonations (£25, £50, £75 etc.)

Call, PM or email for more details 

ROD's WOD 16/1/12

"Pain is weakness leaving the body." 

Hope you all enjoyed your day off yesterday?


Today it's Cardio, Strength and Stretch circuit (CSS)
Warm up with a light 15 minute brisk walk/jog followed by a 10 minute stretch
10 push ups, 20 squats, 15 crunches
10 minuites brisk walk/jog 
10 push ups, 20 squats, 15 crunches, 15 good mornings
10 minutes brisk walk/jog 
10 push ups, 20 squats, 15 crunches, 15 good mornings, 8 burpees
10 minute stretch...


...and rest


Try and do the above without a break.  It should take you under an hour and your heart rate should be elevated throughout.  Sip water as you need it. 

Like steel

A friend has just completed a difficult set of hill sprints - in the desert!

Aneke preparing for her Three Peaks with some desert running

Exhausted, drained, sick and shakey I asked how she felt -
 'like steel' was her reply.

Your workout may feel tough at the time and you may feel that you just cant do it, but, with determination, you will succeed and that feeling that she describes will hit you and you will feel like you can run through walls.

Spring Fitness retreat

5 days of intense exercise, classes, motivation, competition and quality food, rounded up by the campfire and then off to bed in your own luxury Bell tent.

Skills training include knife defence, self defence, stick training and survival

Team building includes raft building, log carry and escape and evade

Plenty of time to relax with Michelin trained chef, campfire games and daytime chill out

Each client has their own luxury '10 person' Bell tent complete with all the trimmings!

Our trainers, instructors and Michelin trained chef are there to ensure that you come away feeling like a new person - relaxed, motivated, super-fit and  ready to start your own new healthy lifestyle regime.

Located in a beautiful part of Suffolk with rolling fields, woodlands and water features your day will start with either an early morning swim, jog or class followed by a healthy breakfast and a day of exercise instruction, team challenges, special skills training and healthy cooking classes.  Added to this 3 healthy meals prepared by our Michelin trained chef and 2 power meals to keep you going in between.  The evenings are rounded off with a team game and a campfire gathering with your new found friends and team mates.

We have all levels of adventure from Cross-country dog running and open water challenges to yoga, pilates and stretch, combat skills, raft building and body sculpting.

The retreat will cost £950 to include all classes, activities, meals, insurance and luxury 'glamping'.

Provisional dates 21st to 26th April 2012 (subject to numbers)

Register your interest to receive further updates and special offers

resetmyfitness@cfire.

RODs WOD

I will be posting a daily workout aimed at beginner/intermediates that want to try and get into shape in 2012. Try and keep up with the workouts that I set and post your timed results back here.

 Good luck and here's Day 1 

Success is sweet: the sweeter if long delayed and attained through manifold struggles and defeats. -A. Branson Alcott 

Here's RODs first WOD as promised

Do the following and register your time:

10 lunges
10-20 push ups
run/brisk walk 1-2 miles
20 body weight squats
10-20 push ups
run/brisk walk
1-2 miles
2 sets 20 crunches

 If you don't have time for the run/walk then try and get the body weight stuff in and a walk when home from work.

 Good luck and and don't forget to  post your results

Rod

Christmas duldrums - now it's time to get back in shape

Well, here we are a few days after the big binge that saw us planning, making, shopping, inviting and spending for 3 months in order to ensure that our families had 'the best christmas ever'.

Brussel sprouts, mince pies, beer, christmas cake, christmas pudding, snowballs, beer, crisps, turkey, ham. beer, mulled wine, tv, more beer, more tv.....uggg.

Well now could be the perfect time to get your head to talk to your legs and sort out a new exercise and healthy eating regime.  Often, following a period of excess, we feel the most motivated to get back to the gym, start a diet or get out on regular walks. 

This year how about grabbing that post Christmas duldrum by the throat and shout to your legs

'come on legs - we're going to do it this time - 2012 is our year and we're going to look and feel great!!!'

To help, Crossfire have a number of 'kickstart' fitness bootcamps' starting in January at only £3 a session and arranged at times to suit most.  Alternatively, if you prefer a more personal approach,  1 to 1 Personal Training may be your thing.

For those that are already in shape but looking for a new challenge then Crossfire have designed the Spartan extreme courses.  A series of tough training with automatic registration into 2012 Spartan Sprint raising money for 'Help for Heroes' whilst tackling mud, barbed wire crawls, woodland sprints, tyre runs and lots more.

So come on get off the couch and get in shape!!!

Crossfire welcomes Sports Massage specialist Paul Cushway to the team

Paul is an experienced, professional and likable therapist often seen down the local gyms working on the 'big' guys with their plethora of aches, pains, tendinitis, trapped nerves and general whinges after their heavy sessions. 

As well as working with bodybuilders Paul is physio for a south coast football team and is 'on-call' for a number of sports people.

'People often under estimate the role that deep tissue massage can play either in rehabilitation or maintenance, particularly during periods of intense transformation where the body is being put through all sorts of stresses and strains in order to attain a new shape' says Paul.

As well as working with deep tissue massage Paul can also administer a more relaxing Swedish style massage - often offered as reward after a hard week of training!

VTCT L3 Swedish Massage

L3Sports Massage Therapy.

NABBA Senior Instructor,

Profssional member Federation of Holistic Therapists, 

Member Sports Massage Association

Crossfire selected for new major movie

The fitness team at Crossfire have been asked to provide body transformation and combat training solutions for a new blockbuster movie to be screened in 2013.

Casting is still in progress but early discussions reveal some major bulking up for 2 lead actors who will be portraying gladiator style roles.  As well as combatative skills and a rigorous 4 hours a day, 5 days a week training programme the team will be addressing a tailored nutritional programme aimed at piling on muscle whilst maintaining optimum flexibility for the roles.

Crossfire welcomes Bodybuilding and Nutrition specialist Neil Batchelor to the team.

Neil is one of our more experienced Trainers with a credible track record in body building and gym management.

His addition to the team brings some serious body transformation technique to our clients wishing to concentrate on extreme toning, mass gain and body styling type roles.

In addition to this, Neil brings on board the Muscle Fury range of nutritional supplements.

Achieving these sort of results can be arduous and involve serious changes to diet and your workout strategy.  Rest assured that Neil not only has the experience to get you there but that he has a very calming, charming nature achieving results through positive motivation and mentoring.







Neils impressive list of achievements include:

• 2011 - Current South Coast 90kg Champion UKBFF (UK Body Building and Fitness Federation)
• 2010 - 2nd South Coast 90kg UKBFF
• 2010 - 2nd Scottish UKBFF
• 2000 - 2nd Southeast UKBFF
• 1999 -  2nd Stars Of Tomorrow UKBFF
• 1999 - 2nd All Hallows Strongman

Don't let his appearance deceive you though - Neil is no 'meathead'.  As well as being REPS and YMCA approved and owning and running 3 gyms, both female and male, he is the founder and Director of Muscle Fury, One of the most popular nutrition companies on the market.  Their full range of supplements are exclusively available to our clients to assist them in attaining their goals.

Real life weight-loss challenge

We will soon be following the weight-loss diary of Jeanie Butler, a real mum with 2 hectic boys, a busy Partner and her own business.

Jeanie has tried the Atkins diet and the Lighterlife diet to some success in the past, shedding massive amounts of weight, only to put it back on again (and then some) when she returned to a 'normal' diet routine-the classic 'yo-yo' diet...

Jeannie and her Partner Tim who is behind her endevours

...sound familiar?

Now, desperate to lose her excess body fat, she has turned to Crossfire for help.  Using a combination of simple 'at home' exercise, taken regularly to fit into her lifestyle along with a good quality diet, we believe that she CAN do it.  Jeanie wants everyone to see how she does to encourage her to stick to the plan and to offer inspirattion to those in a similar situation.

Her diaries will start on her return from holiday in 10 days time and will include 'before' shots, exercises, diet and her emotional ups and downs as she pushes towards her goal.

Go Jeanie!!!

Crossfire welcomes Erika Keat to the team

Achieving one's fitness or training goals is is a 3 stage process.  We all know about the importance of good nutrition and a well thought out exercise programme but it is equally important to get your mind 'in the right place' as well.  Whether our clients are learning a new martial art for a film, preparing for a gruelling charity challenge or undertaking one of our TBT (Total Body Transformation) programmes, the use of Hypnotherapy can play a crucial part. 


We offer a combination of Hypnotherapy, NLP (Neuro-linguistic Programming) and CBT (Cognitive Behavioural Therapy) to help our Clients take the necessary steps to achieve their goals.  


Erika has been practicing complementary medicine for over 10 years and, as well as her work with Crossfire, runs her own busy practice in London with clients such as BAFTA, The BBC, Credit Suisse, The House of Commons and Transport for London to name a few. 

Erika's Qualifications include:

• Diploma in Hypnotherapy
• Diploma in NLP
• Certificate in CBT
• Indian Head Massage Practitioner
• Stress Management Practitioner
• Reiki Master & Teacher