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 

RODs WOD 26/1/12

We shall neither fail nor falter; we shall not weaken or tire...give us the tools and we will finish the job. ~ Winston Churchill


Today is an upper body routine aimed at defining shoulders, beefing up the chest and toning the arms


All of these to be done with a light weight (2kg to 12kg depending on your strength) and from the floor - ie no bench required.  Don't forget your interval timer (I use 'interval timer' an app for iphone), pad and pen.


21's again today (3 sets of each exercise - 45 seconds on, 15 second rest - 1 minute break between sets).  The benefit of 21's is a quick cardio and resistance blast in a short space of time (23 minutes in total) - these are done to your own personal, maximum potential with the measure of improvement coming from the reps log that you track during each 15 second break.


Anyone serious about getting in shape should be able to squeeze 23 minutes in each day-right?

1. Overhead press
2. Double bent over row
3. Bench press
4. Reverse flye
5. Lateral raises
6. Close grip bench press
7. Front raises

As always, pm me if you want help with any of the exercises.


Good luck


Rod
www.cfire.co.uk

RODs WOD 18/1/2012

Today is about finding where you are at.

We are going to do a series of 7 exercises against the clock and for each exercise I want you to count how many repetitions you managed.  if you only manage 1 that's fine, this is to set yourself a fitness benchmark that we are going to revisit in 30 days time.

I will set the exercises along with a brief description.  If anyone needs help with these or any other exercises then I can post a video feed for you.

Clear some space in the living room, garage, garden, office.  No equipment needed other than some form of timer.  For each exercise I want you to work for 50 seconds and rest for 10 before moving on.  When you have finished then take a 1 minute rest, a gulp of water and repeat  2 more times (that's 3 in total).
Use your 10 seconds to record your score on a pad.

Ready?

Here we go:
Squat jumps - squat as if sitting and jump up in the air, land softly into another squat and repeat.  If you have dodgy knees then leave the jump and just squat.

Push ups - chest to the ground.  If you cant manage this then do from a kneeling position.

Burpees - drop to the ground, press up as above, jump up with arms in air  - that's 1 count

High knees - From a standing position run keeping your knees as high as possible - use the palms of your hands to slap your knees to keep the height.

Jumping lunges - Start in a lunge position and leap into the reverse position.  Each side counts as 1.  If you have dodgy knees then leave out the jump.

Tuck jumps - From the standing position jump up and tuck your knees to your chest.  If you have bad knees then leave this one out.

Sit ups - lying flat on the floor, plant your feet firmly into the ground without using an anchor point sit all the way up with your hands resting at your temples.  If this is too hard then rest your hands on your thighs and slide them up towards your knees.

That's it - 23 minutes in total

Write down your personal scores (ie how many sit ups in total over the 3 sets) keep a record an post them on here for comparison.

Good luck!!

Rod
http://www.cfire.co.uk

Meet the team ;@)

Working with our team of qualified Personal Trainers, these are the girls that are going to help out at this Aprils Fitness retreat.

Dog running will be part of the training.  Either hiding from the dogs, out running the dogs, being chased down by them or staying on their trails.  Great exercise and brilliant motivation!

Meg, Tia, Rosie and Indi

RODs WOD Tuesday 10/1/12

Life is 10% of what happens to me and 90% of how I react to it. -John Maxwell 

Ok yesterday's may have been a bit tough on some ;@)

Try this today for time again
 15 lunges
12 crunches
7 press ups
5 Burpees
 Repeat twice

 Post your times Good luck

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!!!