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FitFarms Weight Loss Retreat Lunge Demonstration

Today we are giving you tips on how to complete a lunge which is demonstrated by Andy Baker who is the Health Manager at FitFarms. Rebecca the FitFarms sports therapist is giving the commentary and technique suggestions so the exercise can be carried out at home. This particular exercise is being completed at the FitFarms fitness holiday which is based near Blandford Forum in Dorset.

The lunge is a lower body exercise which we use alot on the FitFarms fitness holidays because it works not one but many lower body muscles and also has the extra bonus of training your core at the same time.

The main targeted muscles that will be trained are glutes, calf musscles, hamstrings and quadriceps.

When completing a lunge set up as you would do with a squat making sure your feet are shoulder width apart.

Then put one leg back and bend your knee.

You will see that the arms are in front for balance and the front leg will be supporting the movement.

Please make sure your movement is slow and controlled keeping the back straight.

FitFarms Gym Toning Routine

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FitFarms weight Loss Retreat Gym Toning Routine

Day 1: Legs and abs

Warm up: 15 minutes cardio
Sumo squats/lunges
3×10-12 reps
(20-30 seconds rest between super sets)
Cable kickbacks/deadlifts (single leg if you can)
3×8 reps a side
(20-30 seconds rest between supersets)
Side to back barbell lunges/single leg press
3×12 reps per side
(20-30 seconds rest between supersets)
Abs rollouts/cable wood chops (in lunge position)
3×15 reps (20-30 seconds rest)
Window wipers/reverse crunches
3×12 (20-30 seconds rest)

Day2: Shoulders arms and cardio

Arnie press/lateral raises
5×10 reps (20-30 seconds rest between supersets)
Upright row/reverse flyes
5×10 reps (20-30 seconds rest between supersets)
Bench dips/kickbacks
5×10 reps (20-30 seconds rest between supersets)
Incline close grip press ups/over head extensions
5×10 reps (20-30 seconds rest between supersets)
20-30 minutes high intensity cardio of your choice..

Day3: Legs and abs

Lunge and twist with barbell
Side lunge with reverse woodchop
V-sit-ups
Elbows to knees
Windmills
Stiff leg deadlifts
Good mornings
Mountain climbers
Treadmills
3×1 minute 10-20 seconds rest between sets 30-60 seconds between exercises

Day4: Chest and back and cardio

45 minutes cardio x-trainer medium resistance constant pace
Pullovers hips raised
Single arm row a side
Dumbbell flyes with legs raised
5 x 10 reps 30 seconds rest between sets
Cable flys
Straight arm pulldowns
Single arm single leg cable rows
5 x 10 reps 30 seconds rest between sets

As always warm up and cool down properly before and after exercise.

Take a look on our YouTube channel if you need any help or ideas..

Off to Javea Spain for another Amazing Fitness Boot Camp

javea spainSpain Fitness Camp again!! Safe to say I’m looking forward to beach workouts, evening walks, pool time, sunshine, Spanish food, beautiful views and last but not least a whole new set of clients to work with! Oh!! Table tennis!! That to!

But anyway… the weather is set to be fantastic this week and our villa just outside Javea called villa la finca is set perfectly below the Montgue mountain with some amazing blue skies the views all round will be amazing.

Once we land we will have the night in Javea port as we won’t get access to the villa until tomorrow so we will get chance to experience the last night of their local festival the celebration is going to be amazing, I can’t wait!

So I’m off to get some sleep whilst on the plane because I don’t think I’ll get much when I land..

Why FitFarms include Aerobic Classes on the Fitness Course

beginAt FitFarms we try to give all boot camp clients a range of classes and activities that they may have or may not have tried before.

I teach a lot of the Aerobics well, all of the Aerobics from Basic Classes, LBT (Legs, Bums & Tums) to mad high energy classes to give people the chance to try these classes as most people will never step foot in to a Aerobics Class let alone try one!!

There’s a few reasons why we do aerobics on the Fitness Courses:

Weight Loss

Aerobics is well know for helping people lose weight and maintaining the weight as you are always on the move burning calories!

Muscle Toning

You will be toning the muscles of the entire body especially the legs and core. The legs will kick start your metabolism like a fire hence burning calories in he class and afterwards. Also, we do body toning classes that will target the not so toned parts of your body but, still working to burn calories.

Balance and Agility

As you are moving like a mad person during the class, you are constantly working on you balance and agility. You are working on this through the fast change of direction and movements that make your muscles, tendons and joints move and work together.

Co – ordination

This is one of the main reasons that people and especially men don’t do Aerobics is because of the Coordination part of the fitness class. But, if the class starts slowly, you can get the moves correct before moving on and the Instructor will go through the combinations slowly at first before moving on. This is why on a FitFarms course we always do Intro to all the different classes including Aerobics.

Brain Stimulant

Might sound funny and this part does kind of go together with the last two points above but, the class will also help your brain to react to fast change of pace form moving arms to moving the entire body up and down etc. So, a aerobics class doesn’t just workout your body, but it also works your brain too. Hopefully not to hard!

So, those are a few points why at FitFarms we always put Aerobics in to our Fitness Boot Camp Courses for everyone to try and enjoy with all of the above benefits.

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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

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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

 

FitFarms Fitness Camp at Knockerdown Cottages

stop wishing stop doingSo this week due to unforeseen circumstances and something that has never happened before we had to use a different site in Derbyshire for our course, it was short notice and Knockerdown cottages did an excellent job of accommodating us along with their other bookings.

Their venue is beautiful! And well positioned just across the road from Carsington reservoir one of our usual weekly walks. It has a pool on site as well as plenty of well kept area outside for our activity sessions and a suitable hall area for exercise indoors to. So it was really the perfect solution to our situation. So aside from some teething issues in the first few days that the course itself was unaffected by we had a fantastic week! The group themselves were so focused and hard positive they were a pleasure to work with and by the end of the course we had all bonded very well. There were some big moments during the week, people were noticing increased flexibility and ease of movement (even with the muscle soreness!) as well as feeling revitalised and energised from the workshops and food. Getting the balance right on our courses is something that changes with every week.

Our focus is always to build the confidence of our clients by boosting their understanding helping them to decide what is right or best for them. This week got the balance right! And the clients all went away feeling better for the experience, no one needed another week to recover no one went away too stiff or tired to think about exercising for the rest of the weekend. Everyone went eager to put into action the ideas they had during the week!

FitFarms fitness and weight loss retreat at Knockerdown cottages was a success for us and we were very happy with the outcome! Now we are looking forward to 2 weeks of camping near the Malvern hills!

Maybe we will see you there.


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FitFarms Guide to Cooking and Cutting a Roast Chicken

Here’s a perfect guide to cook and cut a sumptuous roast chicken. Ready to eat!

  • Preheat oven to 200 degrees
  • Roughly chop 1 onion, 1carrot and 1 celery head
  • Rub the chicken with lard/dripping and plenty of seasoning
  • Stuff the chicken with 1 lemon, 1 bulb of garlic and 3 Rosemary twigs
  • Lay the veg in a deep roasting tray
  • Place Chicken on top of veg
  • Roast for 45 minutes basting every 15
  • After 45 minutes turn down oven to 180 degrees
  • Roast for a further 30 minutes basting half way
  • Turn off oven and remove chicken
  • Allow to rest for 30 minutes on a cooling rack

Preparation

  • Position knife in middle of breast (Figure 1)
  • Firmly cut right through the breast bone
  • Now remove the spine (Figure 2)
  • Place the 1/2 chicken breast down
  • Cut between the leg and breast (Figure 3)
  • Viola breast and leg ready to eat (Figure 4)

 

Figure 1

Figure 1

Figure 2

Figure 2

Figure 3

Figure 3

Figure 4

Figure 4

We are All Humans No Matter What

I will not give upWell, we are at another fitness boot camp in our Matlock site and I can honestly say, the entire guests are fantastic.

Most of out clients that come on to our fitness courses either have physical or mental problems that they need sorting out and our fitness camps help this as they can get away from their normal life can concentrate on themselves and no one else.

As the fitness course Instructors etc we are there to give all out guests the tools, knowledge and skills to do this and they follow and look up to us.

But……

We are only Human just like our fitness boot camp clients.

I got talking to a lovely lady on the second day as the group was doing one of the local fitness walks.

I wont lie, the conversation got very deep and very emotional for us both. We found out that we both have had the same devastating life experience’s that have broke us and we’re recovering.I’m getting quiet emotional writing this blog so I won’t go into depth.

I also got talking to another young lady that’s had eating problems and with my fitness and dance background, I know what all that is like as I defiantly have been there and suffered the awful health and mental health problems that never truly go away even after all these years etc.

So, even us Instructors that are there all happy and loads of energy, are still human that’s had the problems that some of our boot camp clients have, and sometimes are worse than theirs but, that what makes us, me included, connect much better with our guest as we have been there. That’s what makes the FitFarms Health Team much better than someone who hasn’t but still preaches to people without actually experiencing it all in real life.

Remember, we are all human with emotions, no matter what you do.

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