Richmond outdoor fitness boot camps

Richmond outdoor fitness boot camps

The guys and gals on the 21 days rapid fat plan at our Richmond outdoor fitness boot camps have done really well. One of the ladies managed to lose an incredible 10 pounds in three weeks. That is testament to what hard work and good nutrition can do for your body shape.

21 day rapid fat loss plan

PeakXVfitness outdoor fitness boot camps 21 day rapid fat loss plan is THE way to get in shape. On this programme you train 3 times a week at camp. Here is a sample workout…

A1. Medicine ball squat push press Tabata, rest 1 minute

A2. Push ups Tabata, rest 1 minute, rest 1 minute

A3. Kettle bell hip thrusts Tabata, rest 1 minute

A4. Skipping Tabata, rest 1 minute

A5. Band lateral raise Tabata, rest 1 minute

Outdoor fitness boot camps workout

You are also advised to do one homework workout per week set by the instructor. This could be 20 minutes of intervals, or our 100 reps fat melting workout

http://www.peakxvfitness.com/exercise/fat-melting-100-rep-workout-2   

Not only do you get fantastic workouts, we go the extra mile and give you a fat busting 21 days diet plan designed by expert sports nutritionist Steve Hines.

http://www.peakxvfitness.com/nutritionist-for-weight-loss

This is predominantly a low carb eating plan designed to burn fat, and when this diet is used in conjunction with PeakXVfitness outdoor fitness boot camps 21 day rapid fat loss plan you are guaranteed to lose at least 5-10 pounds of fat. How do we know, because we will measure your body fat on day 1 and day 21 of this programme!

Keep an eye out for the next PeakXVfitness outdoor fitness boot camps 21 day rapid fat loss plan in a park near you.

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Healthy eating abroad part 2

Another tip for healthy eating abroad is to find the nearest supermarket to your hotel. Simply go to the rotisserie section and buy a whole chicken or some chicken wings or a chicken breast, find a pre-washed bag of salad and hey presto you have a meal. Take it back to your hotel room, grab some plastic knives and forks and tuck in. Another good option when you are traveling is tinned fish. You can always find some tinned mackerel, salmon, tuna or sardines in the supermarket. These are a great food and can be added to a plain salad that most motels in the world will sell.

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Exercise whilst on holiday

There is no excuse to stop training when you are away on holiday. Of course you may have to change your programme a little but with a little imagination you can get by. First off, when booking your hotel – book a hotel with a gym then you can train every morning before breakfast. It doesn’t need to be the best gym in the world either consider this easy boot camp programme with only a pair of dumbbells:

Weight loss programme

A1. DB squat push press 5 sets of 15-20 reps, rest 10 seconds
A2. Seated DB shoulder press 5 sets of 12-15 reps, rest 10 seconds
A3. DB Walking lunge 5 sets of 8-10 reps each leg, rest 10 seconds
A4. Lat pull down 5 sets of 12-15 reps, 10 seconds rest
A5. Low box step up 5 sets of 15-20 each leg, 10 seconds rest
A6. DB bench press 5 sets of 12-15 reps, 3 minutes rest and go back to A1.

Finish off with some interval work on a bike or a treadmill or just go for a run on the beack for 20 minutes. In fact sand sprints are a great way to keep in shape.

Rapid fat loss

Try doing 10 sets of 40 seconds hard running in the sand, followed by 60-120 seconds rest. This will tighten and tone your legs as well as your lungs and you’ll be burning fat for hours afterwards.

Also check out these clips of workouts you can do with minimal gym equipment:

 

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Heathy eating abroad

I just thought i would share with you that you can still stick to a healthy way of eating when you are abroad. Granted i am in the US right now, but even still with a little preparation you can get it right.

Diet and weight loss abroad

Before we checked in to our hotel we went to Whole Foods market and bought some cooked salmon, chicken, nuts, fruit and salad. At the hotel we are able to rent a mini fridge and the foods can be left inside for a day or two to keep them fresh. This is the case in most hotels these days and can easily be arranged. We had salmon and nuts for breakfast this morning and i walked to the nearest shop to get a black coffee and water. The plan is to eat the chicken and salad for lunch and dinner.

Weight loss diet

Now this might not be the most exciting way to eat whilst you are on holiday, and of course we will go out to dinner now and then, but there is no excuse for not being able to stick to a good diet when you are abroad, especially if you have set yourself weight loss goals. As a nutritionist helping people lose weight i am constantly bemused by people when they say “they are going on holiday so expect to put on weight” i believe this is just a BS excuse for letting the indiscipline of excess indulgence and poor self control creep back in to your life.

Tomorrow i’m going to talk about exercise on holiday.

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Finsbury Park Bootcamp

10 hardy souls braved the rain this morning at PeakXVfitness’ Finsbury Park Bootcamp. Zoltan, our regular Finsbury Park boot camp instructor and myself put the campers though a tough circuits work out with a lot of abs exercises to tone up the core.

Finsbury Park Bootcamps circuits

 

Included in the circuits were bicycle cross crunches, planks and partner re-bounds (where you partner pushes your legs to the floor and your lift them back up again). Plus there were kettlebell exercises skipping and medicine ball drills to keep the work rate high and build some much needed muscle. You see the more muscle you have –  the more fat you will burn, plus doing weight training is THE best way to burn fat!.

Finsbury Park Bootcamp
Circuits in the rain with Zoltan and Steve on PeakXVfitness' Finsbury Park Bootcamp

 

Finsbury Park Bootcamps Tabata

 

After 3 rounds of the circuits we did a Tabata run. I chose this as it’s only 4 minutes of high intensity work and the grass was getting slippy.  Each camper would sprint between cones about 40m apart as hard as they can for 20 seconds, after which they got 10 seconds rest. Sound easy? Well they had to do this 8 times! This means they get hardly any rest before having to sprint full out again. This really gets the heart arte up and this type of interval training has been shown to raise your metabolism for much longer after you have finished exercising (this basically equals a greater fat burning effect!)

We stretched under a tree to keep out of the rain and Sundays Finsbury Park outdoor fitness class was done, the guys earned a well deserved hot shower!

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The right order of things Part 2

If you are trying to improve your health, lose weight or just look and feel better forget all those fad diets you read about and things like juice diets, liver detoxing etc etc… There are some basic things that you can do to make a massive difference to your life. In part 1 of this article I discussed with you eating real food, removing food intolerances, fixing the gut and ramping up nutrient status. Once you have done these basic steps consider the following:

Balance hormones

Balancing your hormones is a very powerful way to lose weight and improve your health. For example controlling insulin will help you lose weight and decrease that muffin top, improving thyroid health can make your nails, hair and skin healthier and by improving oestrogen detoxification you can improve conditions such as PMS, fibroids or endometriosis.  You can establish your hormone profile through a BioSignature consultation, then you know what you need to work on.

Support energy metabolism

Mitochondria are the energy producing furnaces of the body’s cells. Fats, carbohydrates and proteins can be metabolised to produce the body’s energy molecule called ATP. Mitochondria are also the places where the most free radicals are created especially in cells such the liver and muscle cells. All life processes require ATP, thus looking after your mitochondria is essential for good health and good energy.

Boost mitochondrial health

 

  • It is known that exercise increases mitochondrial density within muscle tissue so simply exercising can increase your energy just by increasing the number of mitochondria you have.
  • Use foods high in antioxidants, vitamins and minerals by using food tables that state the ORAC, phytonutrients index or Yale University’s Overall Nutritional Index – foods such as berries, prunes, broccoli and kale are usually always high on the these lists. Consider using alkalising high antioxidant drinks such as powdered greens and red drinks. Below is a list of high ORAC foods
  • Take multi vitamin and mineral to provide the host of nutrients needed by the mitochondria to produce ATP and consider extra carnitine and CoQ10. Statins block the enzymes that create CoQ10 and can create mitochondropathy thus taking a CoQ10 supplement with statins is advisable.

Enhance detoxification

Now you may need to work with a skilled doctor on this one but Identifying and eliminating heavy metal toxicity, particularly mercury and lead can significantly improve your health. You could start by having your metal fillings removed and by not using spray on deodorants. Taking nutrients that up- regulates the liver’s phase 1 and phase 2 enzymes, such as DIM, choline, B12, B6 and folic acid, glycine and NAC as well as eating foods that boost the liver such as brassicas can significantly enhance detoxification.

Look for hidden infections

If you have implemented all of the proceeding steps and still your health is not where you want it, it’s time to work with a doctor to look for hidden infections. You may need a series of blood and urine tests or simply have the doctor measure your CRP – a measure of inflammation in your body. Once you know what the problem is it can be treated.

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Healthy breakfasts

I make no secret that I think breakfast cereal is junk food (except for a good muesli or gluten free porridge), and I have written extensively about what I think we should eat for breakfast (including what I eat on a daily basis) – meat and nuts.

The high protein breakfast

However I do appreciate that moving from corn flakes to steak and cashews can be too big a step to take for some people. So I’m going to share an except with you from my new book “The little book of nutrition tips” available on amazon.co.uk and give you seven ideas for breakfast that are certainly a lot better than breakfast cereals.

1.    Standard porridge

 

  • 8 to 10 tablespoons of oats
  • 30g of whey protein (optional)
  • 200ml of milk or hot water
  • 1 tablespoon of xylitol
  • ½ teaspoon of cinnamon
  • ½ an apple
  • 1-2 tablespoons of ground seed mix (flax, pumpkin and sunflower)

 

Mix the whey protein with a little cold water and whisk to make a frothy lump free liquid. Add hot water or milk to the oats, xylitol and cinnamon, mix together and bring to the boil. Add the whey protein and simmer for 30 seconds to a minute. Serve with sliced apple and sprinkled ground seeds.

2.    Muesli

 

Search your health food shop for sugar free muesli, especially ones made with quinoa or amaranth. Alternatively try my recipe…

  • 4-8 tablespoons of kallo puffed rice
  • 2-4 tablespoon of quinoa flakes
  • 1-2 tablespoons of raisins
  • 1-2 tablespoons of desiccated coconut
  • 2-3 tablespoons of mixed crushed nuts (almonds, hazelnuts and Brazil nuts
  • 1-2 tablespoon of mixed whole or ground seeds

 

Simply serve this with some whole organic milk if you are not sensitive to dairy. You could try some goat’s or sheep’s milk or some quinoa or almond milk.

3.    Pancakes

 

  • 1 whole egg
  • 30g whey protein powder or
  • 300ml water or whole milk
  • 1 tablespoon of xylitol
  • 2 tablespoons of ground flax seeds
  • 50-100g gluten free pancake mix (buckwheat or rice flour)
  • ½ teaspoon cinnamon and nutmeg

 

Use milk or mix the whey protein with a little cold water and whisk to make a frothy lump free liquid. Add the gluten free pancake mix and xylitol and whisk together. Beat in an egg and add the cinnamon and nutmeg. Heat a frying pan and add a little butter. Add a ladle full of the pancake mix to the pan and cook for a couple of minutes on each side. Serve with almond nut butter, lemon juice or desiccated coconut.

4.    Plain organic yoghurt

Serve a few table spoons of plain organic yoghurt such as Rachel’s organic or Yeo Valley over half a sliced apple or a handful of blueberries or strawberries. Top with a ground mix of flax seeds, cinnamon and xylitol.

5.    Avocado on toast

Get your self some whole grain organic gluten free bread and toast it. Mash up half an avocado and serve it on the toast with some sliced tomatoes.

6.    Grill up

There is nothing wrong with a good quality grill up once a week or once a fortnight. Seek out good quality organic sausages that are preferably 100% meat (you can buy these  in whole foods in Kensington or my favourite – Chadwick’s in Balham) or at least only have rice bran as a filler, cook and serve with organic bacon, steamed mushrooms, grilled tomatoes and poached eggs.

7.    Omelette

 

Eggs are a great source protein and fats, B vitamins and other nutrients such as vitamin A and vitamin D.  Simply make a 2 egg omelette with a little bit of olive oil and put some spinach, mushrooms and tomatoes in the middle for a delicious breakfast.

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Balham Bootcamp

Balham bootcamp

Balham bootcamps

I had the pleasure of putting 20 Balham ladies through their paces last night as Balham’s regular coach Rebecca Whitehead had a well deserved night off (she has been delivering Balham bootcamps 3 times a week for the past 3 months). After a thorough warm up I put the ladies through the following 10 station workout.

  1. Bxoing jabs
  2. Plank
  3. Medicine ball squat push press
  4. Band lateral raise
  5. Bench step up
  6. Bench push up
  7. Skipping
  8. Walking lunges
  9. Bench triceps dips
  10.   Kettle hip thrusters

 

The ladies spent 30 seconds at each station and did as many reps as possible in that time before moving on to the next station. I gave the ladies a minutes rest and then we did a further 2 rounds at each station.

The last 10 minutes of the evening were spent doing interval sprints. I put the ladies in pairs and asked one of them to sprint for 20 seconds then swap. We did this for 5 minutes. Sounds easy right? No way, everyone was totally wiped out at the end! We spent 8 minutes stretching to warm down and that was Tuesday night Balham bootcamp done and dusted. Well done to all who attended as that was a tough workout.

Expected results from Balham bootcamps

I was chatting to Theresa, one of our regular Balham bootcampers and she was really please that she had lost about 4kg in the last 2 or 3 months from bootcamping. Well done Theresa!

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What should I eat? Video blog

Nutritionist for weight loss Steve Hines shares his thoughts and insights on what we should be eating for a healthier longer life. Steve discusses the findings of pioneers in the field of health and weight loss such as Weston A Price, Dr Pottenger and Dan Buettner. Simple eat food, not too much mostly plants as Michael Pollen puts it and avoid processed foods if you want to be healthier and lose weight.

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Bootcamps Fulham

Operating out of South Park Fulham PeakXVfitness Fulham bootcamps offer a lovely scenic location amongst the tennis players, cricket pitches and Aussie rules players in Fulham. Our Bootcamp in Fulham is run by Nic Blyth – a strength and conditioning undergrad and by Lulu Pecritia – a personal trainer from Portugal. These guys offer great workouts every time.

Fulham bootcamp content

Each workout consists of a dynamic flexibility warm up, drills designed by experts who have worked at the highest levels in professional sports. These drills are designed to get your body temperature up, get your muscle warm and your blood pumping. They are also designed to minimise the chances of you tweaking a muscle or spraining a ligament during the workout – disastrous to your weight loss efforts.

Fulham bootcamp workouts

Once you have warmed up Nic or Lulu will put you through your paces with fat loss circuits using medicine balls and kettle bells for instance, and interval training running drills designed to maximise fat loss. Neither of these guys will shout and scream at you, just encourage you through these demanding but fun workouts. Once you have finished the workout there is a 5-10 minute cool down designed to bring your heart rate down and stretch those muscle you have just blasted.

Come along for a free week’s trial with Nic or Lulu at our PeakXVfitness Fulham bootcamp in South Park (Woolneigh Street entrance) to see if we can help you get in shape, Tuesday and Thursday 7-8pm and Sunday 10-11am.

PeakXVfitness Fulham Bootcamp attendees prepare for their High Intensity Interval Training in Fulham South Park.
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Peak XV Fitness located at Reading , Berkshire, UK . Reviewed by 59 customers rated: 4.6 / 5