Balham outdoor fitness boot camps

In the heart of nappy valley a group of women whose aim it is to be slimmer, healthier and fitter have taken on the challenge of Balham PeakXVfitness outdoor fitness boot camp. Over the past few months 100’s of pounds of fat have been melted away on the hard court of Chestnut Grove School by this hardy bunch in the sunshine, wind and rain.

Just imagine how you would feel with 10-14 pound less body fat sat on you, imagine how you would look in that LBD or in that Bikini on holiday. Well, this is the reality for many of the Balham PeakXVfitness outdoor fitness boot camp participants.

Testimonial 1

“In my four months working with Balham PeakXVfitness outdoor fitness boot camp I have lost 12 pounds and several inches from my waist. I was really pleased with my results as I was pretty new to exercise and would highly recommend the Bootcamp to anyone who wants to lose weight and tone up who has struggled in the past.”

Joanna, Balham ReCentre patient

But it takes dedication and hard work to look that good. Ask any of the ladies – they train hard and frequently. But the beauty is that they all workout at their own level of intensity without anyone barking and shouting orders at them. Plus training in a group is great for accountability and motivation. It’s so much easier to train hard when you are being supported through a tough workout by others.


Testimonial 2

“We were both very sceptical about joining a group workout programme but after a couple of weeks we grew to love the atmosphere at the sessions and really thrived on the challenge. Everyone is really friendly and the instructors give everyone bags of encouragement. We’d really encourage anyone in two minds to come down and give it a go – we’re so glad we did!”

Charlotte and Claire, Balham ReCentre patients

The beauty of a private School yard is that there is no need to be self conscious of exercising in public (beyond your fellow campers). Nor do the campers get covered in mud or have to dodge the dog pooh that they might come across on one of the surrounding commons. The workouts are hard but fun. Here is a sample workout that you might do…


A1. Band squat 10-20 reps

A2. Band biceps curl10-20 reps

A3. Band bent over row 10-20 reps

A4. Band lateral raise 10-20 reps

Rest 60-90 seconds between circuits and repeat the circuit for 4-6 times for a good workout.

Beyond the private small group training the ladies also get added value of constant monitoring. Each lady has their body fat analysed and BMI charted. This is a great way to monitor progress and guarantee results. The body fat machine doesn’t lie. And the ladies also get sound nutritional advice designed by an expert nutritionist in the form of a pdf document with a weight loss diet and supplements advice to follow.

Beyond the obvious hard workouts these added extras have proven to be highly valued and have contributed to the success that the Balham PeakXVfitness outdoor fitness boot camp goers have gained. 

Don’t miss out on your own stunning weight loss results, take action today and take advantage of our 1 week free trial. Just think, in a month’s time you could be slightly older and a couple of pounds heavier, or you could be a month in to your new workout regimen, fitter, leaner, healthier and feeling a lot better about yourself.

Visit today.

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The sunshine vitamin – D3

Vitamin D is not a vitamin but a pro-hormone, very similar in action to steroid hormones such as testosterone, DHEA, oestrogen and cortisol. It is produced by the action of sunlight on the skin, which causes cholesterol to be converted into vitamin D3.

D3 then circulates in the blood and it is further activated in the kidney and liver to a compound that is extremely important for bone health, neurological health, weight loss and the immune system. There is good evidence to suggest that vitamin D3 plays an important role in preventing autoimmune conditions such as rheumatoid arthritis, multiple sclerosis, thyroid conditions and cancer.

Unless you get a lot of exposure to sunlight or eat lots of oily fish chances are you are vitamin D deficient. The best way to find out your vitamin D levels is to get a 25(OH)D blood test. Most labs will state the <25 ng/mL is deficient, 26-50 ng/mL is insufficient and greater than 50 ng/mL is sufficient. However, prominent vitamin D researcher Dr Hollick suggests that we should get our levels up to at least 80 ng/mL. If you live north of 40-degree latitude (i.e. anywhere in the UK) the suns ultraviolet light is not strong enough to synthesise vitamin D in the skin during the winter. Even during the summer when the sun is strong enough you need to get at least 15 minutes a day of sun exposure during the height of the day to at least 25% of your body. Unfortunately most people cover themselves with sunscreen the minute they go outside so they get minimal unprotected sun exposure. Factor 8 reduces vitamin D synthesis by 97% and factor 15 reduces vitamin D synthesis by 99.9%. What might be a better idea is to get a bit of unprotected sun exposure – but don’t burn yourself – then cover up with sunscreen. The easiest way to get vitamin D will be as a supplement, thankfully vitamin D is pretty cheap – however it must be vitamin D3. The WHO recommend just 400IU a day, however that is far from enough to get your blood levels up to that magic 80 ng/mL mark. The National Health and Nutrition Examination Survey suggested a dose of 3800IU for those above a 25(OH)D threshold of 55 nmols/L and a dose of 5000 IU for those below that threshold. You can see the stark contrast between 400IU recommended by the WHO and the 4000-5000IU recommended by this research group. I would tend to go with the higher supplement recommendation. Dr Hollick suggests that to get blood levels of vitamin D3 up to the 80 ng/mL mark that you take 100,000IU – yes 100,000 IU per week for a 6-8 week period. Now instead of taking 15,000IU per day he recommends that you take a bolus dose twice a week. On a Monday you would take 50,000IU – 25,000IU in the morning and 25,000IU in the evening and repeat this again on Thursday. For some reason this bolus dose twice a week seems to boost blood levels quicker than taking a smaller dose more often. Now of course you wouldn’t start this mega dose of vitamin D3 without first getting your blood levels assessed and monitored during the 6-8 weeks.

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Lose a stone in 2 weeks

Lose a stone in 2 weeks

I believe that losing weight is down to 2 simple elements.

  1. Eating well
  2. Moving more


Bob Rakowski sums up obesity as being due to stress, toxins, malnutrition and physical laziness. I agree with this to an extent. But if you are stress and toxic (this is probably 99% of the worlds population to some degree) you can still lose weight with eating well (malnutrition) and moving more (physical laziness).

There really is no magic cure, no diet pill or potion, no crazy diet plan or no faddy exercise routine that will overcome poor self discipline. Self discipline to eat well and move more. And it really doesn’t matter what type of healthy eating plan or exercise routine you do if you have a lot of weight to shift. However if you are trying to lose those few extra pounds then try my low carb high protein diet for 2 weeks.

Low carb “boot camp” diet

This diet has helped people shift up to a stone in 2 weeks!

There is also loads more information on healthy eating in my book on sale for the month of August at £6.99.

The little book of nutrition tips sale

 The little book of nutrition tips

Combine that with resistance training circuits that I posted last time and you are on to a winner. You see doing resistance training builds more muscle tissue, which raises your resting metabolic rate, it makes you more insulin sensitive and also research is showing that the amount of muscle mass you have in later life is a predictor of longevity and health (the more muscle mass you retain the longer and healthier you will live).

Here is the video again.

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Balham outdoor fitness boot camps workout

Balham outdoor fitness boot camps


We recently ran a 21 day rapid fat loss plan in Balham and the ladies in the group lost anywhere from 3-6kg in just 21 days. All ladies also lost body fat, dropped their BMI and reduced circumference measurements – incredible!

Check out what kind of stuff we do in Balham outdoor fitness boot camps. As well as the workouts we also provided a 21 day food plan which was instrumental in the success of the Balham outdoor fitness boot camps attendees. We also provided homework workouts and gave supplement tips to maximise results.

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London nutritionist food myth part 11 – vegetarian diets

London nutritionist Steve Hines shares his thoughts on vegetarian diets.

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Sale, only 40 copies left!

The Little Book of Nutrition Tips

Only 40 copies of my new book The Little Book of Nutrition Tips are left on sale for £6.99, hurry to claim your copy as this offer ends on August 31st or when all sale copies have been sold.

The little book of nutrition tips

Go to to get your copy

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Sale! Get my new book for only £6.99

The Little Book of Nutrition Tips

50 copies of my new book The Little Book of Nutrition Tips are only sale for £6.99, but hurry as this offer ends on August 31st or when all 50 have been sold.

The little book of nutrition tips


Go to to get your copy

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London nutritionist food myth part 10 alcohol

London nutritionist Steve Hines explains why alcohol in moderation is a good thing…

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