FitFarms Derbyshire 10th February to 17th February Review

do-not-make-it-your-goal-to-be-fit-make-it-your-goal-to-be-disciplined-and-being-fit-will-followThis Derbyshire weight loss retreat kicked off with not only snow but also a huge amount of energy, drive and motivation! The clients arrived Friday which was followed by another 7 days of clean eating and over 6 hours of exercise per day.

The first two days clients were weighed measured and told their body fat so we can use this information to compare on the final day. These measurements are taken on the first morning followed by breakfast and 2 hours of ‘intro to exercise’ which is a class allowing everyone to work on there fitness level and for the instructors to give alternative exercises to those that need it. In the class we go through all of the basic and beneficial exercises which help weight loss and mobility on an everyday basis.

Monday to Thursday is a challenging few days including boxing, salsa, high intensity interval training, tough walks in the snow, legs bums and tums , yoga and finally resistance training. The daily routine starts from 7:30 AM until 7 PM. Everyday is full of back to back classes/activities three nutritional and tasty meals as well as 3 snacks to keep you going throughout the day. On the course we provide two nutrition workshops which will give you the knowledge and understanding needed to change your eating patterns and habits. When it comes to food it’s all about making the choice and to enjoy eating in a healthier way.

The UK Derby weight loss retreat provides constant support during the week and provides one to one sessions to allow individuals to get as much out of the course as they need and deserve. The retreat focuses on life change and helping people to maintain an active happy and healthy lifestyle. The Derby retreat includes habit change workshops, fitness workshops, program workshops and even cookery workshops. Overall we provide all the essentials for you to make that change and to leave us excited to put into place the lifestyle you’ve always wanted but never quite knew how to achieve or maintain.

2017 has begun and if you want to make a change to your lifestyle or to the whole families way of eating and levels of physical activity then contact us today and book onto a course. Limited spaces available!

See You Soon!

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Improve Flexibility and Muscle Lengthening

i-dont-stop-when-im-tired-i-stop-when-im-done-quoteIf you are trying to improve your flexibility, sometimes it can feel disheartening because the progress seems slow. This blog will explain how muscle lengthens over time and understanding it will hopefully give you some patience with your body.

If we zoom into a muscle we find individual muscle fibres, running along the length of the muscle. If we zoom in even further we can see that the fibre is made up of units, called sarcomeres. Think of sarcomeres as beads on a string. Each sarcomere is made up of overlapping filaments. It is the movement of these filaments over one another than shortens the muscle fibre and contracts the muscle.

When we spend time in a position that shortens our muscles (for example sitting in a chair which shortens our hamstrings) the sarcomeres are bunched up i.e. there is a lot of overlap between the filaments. This is not an advantageous position for the muscle as it cannot generate much force. The body recognises and responds by removing sarcomeres from the muscle fibre. There are now fewer beads along that string and the muscle becomes, quite literally, shorter.

While it is a good thing that our bodies are able to adapt to our most frequently used positions, it is also problematic when we spend long periods of time in the same positions. Chairs, sofas, car seats, waiting room chairs, seats on the bus, train and planes all put our hamstrings in that same shortened position. Overtime the muscle gets shorter and our mobility suffers as a result.

Lengthening the muscles isn’t just a case of stretching something that is tight, it is a case of re adapting the muscle to a longer length and encouraging additional sarcomeres to be added. We need equal information to lengthen as we give the muscle to shortern . This requires spending plenty of time in positions where the muscle is lengthened. For the hamstrings this means walking, standing, sitting on the floor with legs outstretched. Over time it does make a difference.

We do all of these activities at the FitFarms holiday weight loss retreats in Derbyshire, Dorset and Worcester. Come and join us and improve your flexibility, slowly but surely.

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FitFarms Review: Dorset Weight Loss Retreat Feb 2017

this-is-the-beginning-of-anything-you-want-quoteThis year we have already put our first group though a challenging week full of exercise, healthy eating and forward thinking.

Our Dorset UK weight loss retreat is set in the perfect location allowing you to focus and embrace the countryside. The week is for our guests to push themselves, find themselves and to really get what they want out of the course. We provide the workshops the exercise and the support that you seek, to help you walk away with the mind set and healthy lifestyle you want.

The FitFarms team hold courses ranging from 2 nights to 7 nights, typically you would arrive on the Friday and leave on the following Friday giving you the time to submurse in aerobics, boxing, interval training, kettle-bells, Zumba, yoga, morning mobility classes as well as Salsa and swimming.

Our courses also feature 2-3 hour scenic countryside walks, off-road interval runs and use of the on-site spa. Our Dorset weight loss retreat includes use of a spa pool so in your free time you can make use of the pool and stay active!

We also offer aqua aerobics which is aimed at all ages and abilities as the instructor gives different levels of intensity to ensure everyone is working hard and challenging themselves.

Monday and Tuesday of the course you will be greeted by the nutritionist who will deliver a 2 hour workshop on the Monday as well as a part 2 workshop on the Tuesday based on everything you want and need to know about food and the truth about sugar!

Other beneficial workshops included in the 7 day course is the habit change and cookery workshop. An example day at FitFarms would consist of 5-6 hours of exercise as well as 2 hours of educational workshops.

Departure day involves measurements and a final group breakfast, our last course finished on a high with clients losing anything from 2-8 lbs in just a few days! Hard work and consistent eating patterns seemed to work for the whole group.

If you are looking for a healthier 2017 contact Stephen today and book onto a Fitfarms course ASAP limited places available.


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FitFarms Case Study: Meet Jane, Mid 40′s Never Exercised Before

i-am-my-problem-but-also-my-solution-quoteOk so the next series of blogs are going to be ideas for session plans and progressions based on typical situations. So if it seems like it could benefit you feel free to give it a go..

Firstly the exercises we will use will be completely interchangeable so if you can’t do them for what ever reason, replace them.

Let’s start with the basic.

MEET JANE.

Jane is looking to take up exercise to lose weight. Jane is mid 40′s never exercised before but luckily has no complications such as medical conditions or injuries to work around. Jane just needs something she can enjoy, she doesn’t feel like exercise has ever been of interest and she isn’t really looking to join a gym or fitness class at this point in time.

Jane has a social life and doesn’t really want to lose it or lose touch with the friends she has gained through it but is getting to the point where she is willing to cut back so she can focus on her goals, I mentioned she wants to lose weight well Jane feels she was happiest about 2 stone ago and would like to get back to that as quickly as possible. Have I painted the picture enough?

Ok first thing to look at is sustainability and a realistic approach. I want this first stage to be enjoyable and fun. To best establish a routine Jane needs to look forward to her exercise. So I’m looking for exercise she can do socially, relatively easily and regularly. The 1st part is how many times a week Jane could realistically exercise because let’s face it there is no point setting a routine over five days for someone who can only happily manage 3..

Next is what kind of activities and exercises Jane can see herself doing the more enjoyable it is the less likely she is to “leave it tonight I’m not in the mood!” So we can use this approach in the first month to establish a manageable routine and also for someone who is carrying more than their normal weight and has never exercised before regular exercise will reap many more results than full on and inconsistent exercise.

So in the following parts we will look at food and lifestyle changes and then the specifics of an exercise plan as we progress.. just as we would at one of our holistic fitness and weight loss retreats.


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Home Workout Routine Ideas at FitFarms Camp

discipline and workoutDepending on the majority of clients we have on any week at one of our fitness or weight loss retreats we may change our routines or majority of exercise sessions to suit the group. Most of the groups benefit from one class in particular thou, home workouts! They can be as intense, developmental, structured, simple, complicated, thought out or spur of the moment as we like.. You cannot go wrong! It’s your home! It’s your workout!

So at our holistic retreats in Matlock Derbyshire, Malvern Worcestershire, Woolland Dorset or Javea Spain we do a lot of classes using minimal or no equipment and focus on shorter routines and simple concepts to make them completely adaptable for anyone who needs some useful ideas for their own home routines. They are a great way to ensure consistency, you can always have time, space, the usual equipment all you need is the motivation and interest.

You could do anything from mobility work, stretching and flexibility you could do strength or fitness exercises, you could even have some fun with co-ordination and it would in some way benefit your overall goals. You don’t need a gym or a class or even one 2 one instruction (and that’s coming from a personal trainer!) all you need is a little knowledge.

At our next course in Matlock Derbyshire, our holistic fitness and weight loss retreat will once again encourage a group of people to take matters into their own hands and discover what works best for them.


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Lower Back Pain Exercise at FitFarms Camp

Lower back pain…

One of the leading causes of illness related time off work.. a massive cost to the nation in it’s billions in fact.. it can be extremely debilitating over long or short periods, it can stay with you forever never knowing when it can flare up or maybe even never being fully recovered from it.

It is something we come across on our holistic weight loss retreats regularly so here at Fitfarms we like to think our non-boot camp approach (not suggesting a boot camp is a bad thing by the way) is able to help people manage this condition and in some cases even aid with recovery.

In the case of non pathological back pain i.e. not from known illness disease or injury, it is recommended that a swift return to normal activity after the initial or acute recovery phase be adopted. This means as soon as possible basic and non strenuous mobility/activity should begin in order to aid recovery and limit the chance of further limitations or weaknesses occurring.

lower back painAs you can imagine if you remain inactive for long periods, certain physiological changes and postural imbalances will develop. In order to make the transition from injured and in active; back to normal routines and movement patterns successfully, you need to be self-aware and confident. You need to be able to use the back as much as possible without aggravating the injury and setting the recovery process backward. Your physical awareness and confidence grows with you the more you challenge and test yourself, this is one of the reasons athletes can recover quicker from small injuries than the average person.

So at any of our sites up and down the country, our main focus is setting individual challenges and targets, working to improve a persons awareness of what is right and safe for them as individuals so that they not only choose the best direction for achieving their goals but the one that suits them as an individual best.

Our next course will be at our Derbyshire fitness retreat, we are fully booked and looking forward to a great second group of 2017, they have a high standard to live up to after our first course of the year went so well down in Dorset so let’s see what happens.


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FitFarms Dorset Weight Loss Retreat Holiday Review – 1 Feb 2017

weight loss - 6 months from nowWell the weather is pretty wet this week at our FitFarms holistic weight loss camp in Dorset. It’s not getting us down thou, the clients are a fantastic group of women a total mix of ages and abilities, some couples, some families, some here with friends, and some by themselves.

The group has bonded so well and really quickly so this week has already been a success. There is something special about these weeks and how clients come together, support each other and achieve so much. There always appears to be a theme as well, each new week each new group of clients associate with each other and the stories they share and this develops into a theme either the questions that get asked or the classes, activities or workshops that are enjoyed the most, some groups like the more intensive sessions some the team games and workouts, for some it’s the nutrition (most actually) others the habit change but there always seems to be a theme or dynamic individual to every group of clients that comes together at one of our weight loss retreats.

I love that about this job, how every week is different, either the site, like our next course is the Derbyshire fitness retreat in Matlock and in a few months time it will be Javier in Spain, then there’s camping in Worcester to. Every course is a different mix of stories, strengths, weaknesses, characters and personalities.


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Function for life, not exercise

Exercise TodayWe hear it a lot these days, it is one of the new things that personal trainers and instructors like to say they use and clients like to hear it’s what they are doing. I think we need to be clear on what function is especially where exercise for gains and exercise for lifestyle are concerned. Function for life is a healthy and mobile body, a well balanced approach aimed at maintaining and sustaining a good quality of life, not exercising to excess or dieting on and off for the rest of our lives. When we exercise for development be it sport, work or aesthetic we aim to improve on what we are, in order to do this we need to grow to push past and out of our own comfort zones this requires more effort, focus and specific exercises, it requires time and effort that for some would be difficult to manage around daily life and other priorities.

At all of our weight loss retreats, Derbyshire, Worcestershire, Dorset, Spain and all the sites we plan to open this year, this is a focal point. Not everyone is looking for the kind of exercise regime or intensity that is delivered in most gyms, studios, boot camps or weight loss retreats but some are and in order to deliver long term results it is important to make the long term changes based on what suits you and your lifestyle, to make it manageable and sustainable and to better understand what you need vs what you want, this is what we will focus on at our first course of 2017, our Dorset weight loss retreat will be a variety of everything from intensive exercise to mindful movement. It will be holistic and it will be results orientated because even in the group environment it will be an individual experience.


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High and Low Intensity Exercise – Derbyshire Fitness Holiday Review

weight loss resolutionThe recent camp in Derbyshire, FitFarms weight loss retreat have put guests through 7 days of constant fitness. Our weight loss retreat entails 6 hours of high and low intensity exercise daily including beautiful countryside walks, runs, aerobic based classes, mobility classes as well as resistance workout routines.

Our guests are served dinner at half 5PM and then put through either yoga, salsa or stretch and relaxation classes before heading for an early night.

The Derby retreat includes a range of workshops to help our clients understand why exercise is so important and how we can fit exercise into our lifestyle without drastic changes having to be made. We also provide two nutritional workshops which are presented over two days lasting upto two hours long allowing you to get all your questions answered. Nutrition is key and this workshop gives our clients the tools and skills to make that positive change in there lives and MAINTAIN IT!

Our courses are for all abilities and our aim is to help everyone successfully complete the course. If 7 days of exercise seems a bit to much of a jump for you right now that’s perfectly ok. We understand this and because of this we offer anything from 2-7night courses. This is because we understand our clients and we aim to help meet your needs! We are here for you and we will go out of our way to make your time with us everything you need to get back on track.

FitFarms retreat are running over 20 courses in 2017 featuring:

And more…

Call today to find out more information and to reserve your place!


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Kick Off Your New Year’s Resolutions

New Year Weight LossNew year is upon us and its time to kick off your resolutions!

Our FitFarms weight loss camp in Derbyshire is the perfect retreat to get you started. We cater for all goals and current lifestyles and our course truly is suitable for all. The team here at Matlock, are always on hand to guide, support, educate and motivate you to get the most out of your week with us and provide you with the tools you need to continue implementing these lifestyle changes once you leave us.

With extensive presentations on nutrition and habit change, along side an extremely wide variety of exercise classes and activities your confidence and knowledge will improve dramatically and leave you feeling empowered to make the positive steps you’re striving for! We understand that achieving your optimum state of health and fitness can be a daunting challenge which is why the pathway we take you down is both educational and realistic.

We gradually introduce new knowledge throughout the week, often reinforcing these with paper copies and handouts so you’re not left bewildered and saturated with too much info and the team are always eager to discuss your learnings with you, both during and after your course has finished.

All of the exercise we encourage you to participate in can easily be scheduled into your weekly routines and the classes we take from yoga to salsa can always be found in your local area. We encourage you to get outside and enjoy the fresh air and will lead you on a number of walks throughout the week. We will coach you through ways to incorporate intervals to make the intensity correct for you, and team sports such as badminton are always great fun and a fantastic way to stay active and socialise.

So why wait? Take that first step and stop putting your health goals on the back burner, join the FitFarms family and let us help you on your journey to the new you!


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