Monthly Archives: September 2017

If I can do it, you can too!

Do what you loveReason I want to share one of my experiences with you all is because you all were on the course to change something, prove people you can make a change or prove to people you can do something no matter what.

As you all know I was a Dancer for many years and a very successful one too with the biggest and most well know Company what every Dancer wants to be in which was the English Ballet.

Also, I’ve been a UK Fitness Presenter for FitPro, Telstar, Multitrax and Nike Uk where again i travelled the world presenting all the new styles of Aerobics and Group Fitness Classes at all of the Major Fitness Conventions were Fitness Instructors from all over the world would attend to learn and see the new styles of Group Fitness before any are released to any Health Club etc.

BUT……. I wasn’t always just a Dancer and Presenter!

I was a very very successful Martial Artist too.

I have won titles from British to Word Champion and been a member of the Official Karate England Fighting/Kata Team traveling the world etc. I’ve taught the Police, Army and dare I say it Door Men fighting moves as with my size people can’t believe it until I get them on their backsides he he…..

The reason for this post is that I started my very own, well family but I was the main Instructor at the age of 14!!!!

I got slated by the English Karate Governing Body, The World Karate Federation & Sports England that I was way way way to young to be even thinking about it let alone open and run one.

I proved them wrong…..

Broadway’s Martial Arts Club became one on the most successful Karate Clubs that came out of England and The Broadway’s (Me my Brother and later on the little Sister) we well know all over the world within the Martial Arts Community. I produced many Champions from National to World Level again just like me, my Brother and Sister have all won those titles many times over.

I proved everyone wrong!!

Moral of the story is that no matter what people say, what people think, if your heart is in it and you want something so badly you CAN get it with hard work and pure determination.

So use your time and experience from our FitFarms Course you did with us to change and prove people wrong.

If a little Down to Earth Dancing Back Country Lad can do it, you definitely can.

Image credit: 123rf.com

FitFarms Fitness Retreat Wake Up Workouts

exercise-to-be-fitnot-skinny-eat-to-nourish-your-body-and-always-ignore-health-quoteBegin with Mobility

Movement is so important to our health and well-being and should be always in the back of your mind where exercise activity and quality of life are concerned. So start your day off right with some flowing movements allowing for improved range of pain free movement less restriction in movement and an improved level of energy. I find mobilisers more effective than stretches for me but the purpose is to loosen the muscles and joints off… so what ever works for you.. I like to combine movements into flows so that it helps with the overall effect, take a look at some of our mobility videos if you need some ideas. 20-30 minutes should be optimal for this kind of routine but if you don’t have that sort of time don’t worry; even a ten minute routine would be sufficient to “start your day the right way!

Next is aerobic!

Aerobic exercise gets the heart pumping and the oxygen flowing around the body, increasing energy and metabolic rate, it has a very positive effect on your self confidence your focus and your ability to manage stress throughout the day. Think about it this way; what ever your long term goal and/or short term goal it takes small steps to get there and if you can start each day the right way you are much more likely to achieve your goals. Again purely for the purpose of giving yourself the right start to a day 20-30 minutes will have the desired mental benefits and be enough to wake your body up and boost your energy levels but to get some real health and fitness benefits this would be an absolute minimal amount.

Another very beneficial technique to use in your wake up routine is a breathing routine.. again it will help with oxygen flow, mood and energy levels, concentration and focus and managing your stress throughout the day. As little as 10 minutes could be enough to have benefit in your day to day life. Try breathing in for 4 seconds holding for 7 seconds and breathing out for 8 seconds, its best done in a relaxed position like lying down and try to make full use of your diaphragm and core muscles.

Try to make use of 1, 2 or all of the above ideas on a daily basis to improve your start to the day

Image credit: http://quotespictures.com/

FitFarms Weight Loss Retreat Outdoor Training Routine

Fall In Love WithWARM UP

10 minute jog, walk and jog.

MAIN WORKOUT

Back exercise

  • (Facing the tree with the Resistance band wrapped around tree at head height)
  • Straight arm shoulder mobilisers (make circular movements through the shoulders in both directions)
  • Straight arm pulldowns (lean slightly forward and pull the band down with straight arms) 3-4 x 30 seconds each 30 seconds rest after completing a set of each exercise

Chest exercise

  • (Place one resistance band around the tree attach the wrist straps to your wrists and the resistance band wrapped around the tree)
  • With just one arm connected to the resistance band position yourself in a press up pose side ways on to the tree so the resistance is only on one side, be a good distance away so there is reasonable tension on the band complete a press up then lift the arm (with the resistance) up and in across the chest is in a chest fly movement… 4 x 6 reps (2 sets a side with the resistance band) 20 seconds rest in between sets and build sets up to 4 a side..
  • Pull ups or pulldowns (using resistance bands)
  • 5×5 reps slow and steady

Press ups

  • As above but this time, facing the tree and after each press up lift the arm out of press up position and move it as thou holding a snooker cue (it’s called a renegade kickback and focuses on the tricep) with the band attached to your wrist
  • 4×6 reps build up to 4×6 a side
  • Single arm split stance row (with resistance band wrapped around tree)
  • 5 x 5-10 reps each side slow and steady squeeze

And finally…

  • Tabata routine for sprints
  • Sprint for full 20 seconds 10 seconds rest x 8 rounds

The above routine is great for outdoor exercise with minimal equipment, it covers cardio vascular fitness and muscular endurance mainly but will also help with some strength, mobility and will hopefully give you a great sense of achievement.

Image credit: Pinterest Fitness Motivation