Here's a thought...

Rather than training your body for aesthetics - working on your abs, your arms, your shoulders and so on, to carve out your ideal body shape, find yourself a physical challenge instead. 

Hurdle 5 half meter posts, climb that tree, leap 6 feet, balance along the top of a park bench, complete one of our strength sets, stand on one leg blindfolded for 30 seconds...it doesn't matter what the challenge but make it just out of your grasp and go for it. Your body will work and adapt to achieve it and then it's time for you to set the next small challenge. Before you know it everyday obstacles that caused you diffulculty before will be easy and, guess what, your body will become lean, toned and fitter naturally.

Do you think that the Olympic athletes body shapes were honed on the treadmill or on the track - practicing and practicing for their own challenges? The powerful shoulders of the pole vaulters and the gymnasts have formed as a result of hours of lifting their own bodyweight over and over again in order to achieve more height or better technique. 

My personal challenge at the moment is to be able to perform a full planche press-up - I'm getting there but still a long way off - but every day that I try and do it I notice subtle differences in my strength, balance and tone. Hmmm...maybe I chould do it in my pants??

Whats the best time of day for a workout in order to burn fat?

The morning will be best, particularly if you can get some resistance training in as well. Not only are your glycogen levels at their lowest - meaning that you will have to dive into your fat reserves to perform your workout - but also, the workout elevates your metabolic rate for several hours after the actual session so you will feel the benefits throughout the day. 

Even better, if you can get an early morning in and then a quick turbo charge at lunchtime - a 20 minute strength circuit should fit nicely in before you have lunch and will make sure that your calorie burn continues throughout the afternoon too!

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!!!

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 Emma Weatherstone to the team

Building on our philosphy of the 'Three cornerstones of fitness', we are pleased to introduce our Life Coach Emma, an accredited professional coach specialising in health and well being.

Bringing over 14 years experience in business as well as a successful track record in Life Coaching, Emma's approach is both powerful and motivational and assists our clients in achieving their goals from general fitness, weight loss and flexibility to helping memorise lines, focus on a new part or holding that important Board meeting.

Qualifications

BSC (Hons) Biochemistry and Molecular Biolog

Other subjects studied included human genetics, chemistry, cellular nutrition, microbiology and virology

Diploma in Personal Performance Coaching with the Coaching Academy Certified September 2007

Diploma in Corporate and Executive Coaching (The Coaching Academy)

NLP certified practitioner with Ian McDermott (ITS) Certified June 2005

Dawn Breslin accredited advanced coach practitioner (2006) and group trainer (2008)

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