A bit of pre Xmas advice...

Rather than telling yourself 'I will start that program/diet in the new year after I have gorged through Xmas' how about starting before so that you 'think' before you go mad.

You have 3 weeks to get into a good routine with a regular exercise system and a healthy eating regime-just enough to get your body in shape before the big binge and making it easier to simply continue in the new year without having to start from scratch.

Make sense?

If you need help then simply get in touch and we can fast track you.

Hi ho ho

Rod

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 

Reaction and agility work

Adaptation

I have been inspired by the Berber people living high in the Atlas Mountains. Having spent a few days training at 3000m, the altitude had a profound effect on my usually boundless stamina, leaving me weakened after only short sessions.

These people run up an down the mountains like goats with boundless energy and enthusiasm, climbing in the trees in their search for fruit and nuts - in their 70's!!

It's all about adaptation - lead an easy, comfortable life and your body becomes comfortable too. Challenge
It daily and it adapts and becomes stronger, leaner, fitter and, I believe, holds back the ageing process.

I'm now looking at ways to replicate the effects that I felt high in the mountains into my daily routines.

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??

body weight upper body blast

Try this sub 30 minute routine for a total upper body workout.

Rotational push up pads work the rotator cuff in all directions

You will need:



A chin up bar
A set of rotational push up pads 
A set of stairs








Superset each exercise back to back without rest:

15 w>n press ups
8 ohw chins
10 n>w press ups
8 ohn chins
12 w>n incline press ups
10 uhw chins
12 w>n decline press ups
10 uhn chins
12 n>w incline press ups
8 monkey grip chins
10 n>w decline press ups
6 alt grip chins

Total workout time 22 mins per set - repeat 1-3 sets depending on fitness level (reps may slip by upto 20% per set)

Key - w>n wide to narrow internal rotation
          n>w narrow to wide external rotation (abduct)
          uh - underhand
          oh - overhand
          w - wide
          n - narrow

Have a go at this exercise routine

I love these - they are short, sharp, to the point.  You feel the results straight away, need no equipment and little space - so whats the catch?  The catch is that you have to try as hard as you possibly can for the 10 to 15 minutes that it takes...that's it!

Give it a go and let us know what you think.

The video itself is pretty crappy to be honest but hopefully it will give you a chuckle while your doing the exercises - after all exercise doesn't have to be stuffy and so rigid that it bores you silly!