Monthly Archives: June 2018

FitFarms Spain – June 2018 Fitness Camp Review

people running exerciseIt’s Thursday early morning and we’re on our way to the Spain fitness camp and weight loss retreat.

This year we have changed the way we are running the weight loss and fitness retreat as we have lowered the number of guests to 12. The main reason for this is to improve the one to one attention we give the guests at the retreat. However we will be running more retreats so the intake of guests over the year will actually be more just a better standard of course.

One of the best things about the Spain weight loss retreat is the standard of food that can be bought in the supermarkets and local wholesalers. There is a fresh fish and meat market in the local town which is just 10 minutes away from the Villa. I’m cheffing this week and am already looking forward to seeing the variety of food types with all the different Mediterranean colours. There will be some videos coming up in the next couple of days of the food and the markets.

When we arrive in Malaga we will jump in a car and drive to a huge natural lake in Andalucia to do the first walk risk assessment. It’s going to be very hot so I’m not really looking forward to the run. Then we are driving down to the ancient city of Granada for the second risk assessment walk. Finally we will go back to Malaga to meet some food wholesalers and buy some more sports equipment for the FitFarms fitness camp and weight loss week ahead.


Fitness camp review by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here.

 

Image created by Freepik

Home Workout Routine for Fat Burning Muscle Endurance and Mobility

Home exercise

Check out this home workout routine for “fat burning” muscle endurance and mobility.

In full the time for this session would be around 1:30 hours but it could be broken into sections.

WARM UP

  • Spending varying amount of time on each articulation and flow depending on which areas feel they will benefit more.

JOINT ARTICULATION

Working in this order:

  • Neck joint
  • Shoulder joint
  • Spine mobilisation
  • Si joint (lumbar spine/hip)
  • Hip joint
  • Knee joint
  • Ankle joint

FLOW
Total time 20 minutes

  • Shoulder and neck flow
  • Spinal flow
  • Hip flow

FAT BURNER

Pick a continuous exercise. This will be your recovery exercise and can be different every time but needs to be something you can do for a prolonged period i.e. a squat or running on the spot..

Then pick a list of 10 more difficult exercises preferably with a seamless flow between them and the above choice so as to maintain continuity.

Example:  Continuous/recovery exercise … jumping jacks

  • Squats
  • Lunges
  • Burpees
  • Rock climbers
  • Skaters
  • Side to side
  • Floor to ceiling
  • High knees
  • Squat thrusts
  • Heismanns

The aim is to go 20-30 minutes without stopping 1 minute per exercise only using the jumping jacks to finish the minute off if you can’t complete it with the selected exercise I.e. if you are struggling to complete a minute of burpees do as long as you can then finish that minute off with jumping jacks and doing 2-3 circuits without stopping if necessary replacing one of the exercises with a minute of jumping jacks as a recovery but the main point being DONT STOP MOVING!!

Muscle endurance
squat 2:00 1:00 rest X3
Press up 2:00 1:00 rest x3
Floor to ceiling 2:00 1:00 rest x3

As many reps as possible in 2 minutes 1:00-30 seconds rest max in between each set repeat 3 times and compare reps from each set to challenge fatigue and recovery

Check out our YoutTube channel for upcoming videos related to these workouts and get in touch if you have any questions.


Health and Fitness editorial by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here.

Image credit to Freepik

Stop Feeling Intimated in the Gym.

Overcome gym intimadationWhen it comes to exercising different environments can suit different people, some like to exercise at home, some in a gym with equipment, some outdoors, some prefer group exercise and some like to mix it up – no different than exercise itself. Something I’ve heard quite often though is people preferring group exercise for the feeling of social support, I’m not going to go against it I love group exercise and you should feel comfortable and confident in the environment for it to be enjoyable, however it seems a shame when people don’t want to try the gym because they find it daunting.

I read a nice little poster the other day titled ‘stop feeling intimidated in the gym’ which I quite liked so thought I’d share some of its words of wisdom, beginning with ‘make a plan before you come in, then follow it’ – I’m putting this first as it will make a huge difference as to what you do when you’re there and how you feel about being there, I’ve gone without a plan thinking I’ll wing it and subsequently spent longer than I’d care to admit walking around looking lost!

This brings me to the next point ’everyone there is focusing on themselves’ – if this weren’t true I’m sure that for all the time I’ve spent walking around looking lost at least one person would have come up to me to check that I was in the right place, they didn’t so I’m sure they were in fact unaware of me and focusing on themselves.

Next ups a big one ‘literally everyone in the gym gets intimidated’ – yup even those of us qualified to instruct other people using the gym, it’s human nature. ‘Weights are for everyone, not just guys’ – definitely! This is something that needs to change in a lot of gyms and largely ties in with the previous point; I’m never going to deadlift the same weight as the 6’2” brick wall of a bloke in there but I have the right to attempt to lift whatever fairy light weight my 5’1” body will allow -refuse to be intimidated by either the other users or the equipment, (a degree of arrogance may be needed for this one, stand your ground!) if you need or want help ask for it, somewhere in that gym will be a bored looking instructor wishing someone would ask for their help.

Lastly ‘you’re at the gym, why not make the most of it?’ – ‘I figured since I’d made it this far I’d just keep on going’, I think we can all learn a little something from Forrest Gump!


Health and Fitness editorial by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here

Image credit to FitRebelle.com

Fitness Exercise with a Balance Board

Balance Board ExerciseAs a rule if I run in the gym I like to find a treadmill which offers me some sort of view, preferably by a window; unfortunately one particular day I wasn’t so lucky and found myself using the last one available situated in the corner of the room directly behind a stand of swiss and bosu balls. I watched as people took and returned them and found myself feeling sorry for the only item continuously left on the stand – a dusty balance board. Now I appreciate the balance board doesn’t seem like the most exciting piece of equipment and swiss balls have a reputation for being the go to for core exercises, but seriously the balance board can work core and more! Anyone who knows me knows my stance on developing core stability as fundamental for all exercise but in conjunction when performing standing/weight bearing exercise stability at the ankle is also unsurprisingly important. All joints in the body undergo a continual conflict between mobility and stability – to increase one is often to lessen the other.

In part, the purpose of a warm up is to increase mobility in joints, the ankle in particular has need for mobility to allow for movement in several planes, but it also needs adequate stability to prevent injury. The most common injury in sports and physical activity are ankle sprains which are estimated to account for 25% of injuries; most commonly ankle sprains involve the lateral (outer side) ankle ligaments and are associated with the movements plantarflexion and inversion (pointed feet turned inwards). I tend to be of the opinion that prevention is better than cure and where ankles are concerned a balance board is a good first step. They can serve to mobilise the ankle (remember mobility is still needed), more importantly can improve proprioception (the body’s awareness of where it is in space) and in turn improve neuromuscular control and the ability to correct excess movement, as well as helping to begin strengthening muscles around the ankle for stability. Functional movements such as squats can be performed on them, lunges with either the front or back foot in contact; as well as core exercises such as planks with either the feet or hands in contact, and even press ups.

I have to say bosu balls are also great and perfect for progressing ankle exercises (honestly run or hop your way across one) but to take things back to basics the balance board is amazing, so the next time you head up to grab a swiss ball spare a thought for the balance board, do your ankles a favour and brush off a little dust!


Health and Fitness editorial by the FitFarms team. FitFarms specialises in Fitness and Weight Loss Holidays for people of all different fitness levels, shapes and sizes. Check out our next courses here

Image credit to Shape.com