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Fitness Goals: Having a Specific or Clear Idea of What You Want!

Positive Goal ExerciseHere at FitFarms weight loss and fitness retreat we feel one major reason for all the confusion around what is right and what is wrong with regards to achieving your goals/targets is that we don’t actually know! The conditioned thinking is that there is a one size fits all approach and so we don’t think too much about what “losing weight” or “getting fit” actually means to us. But we have options! Different ways of achieving our goals some more effective and some less but if we don’t consider our options we will never know which way suits us best.

So if you have time sit down and think to yourself “what kind of exercise or activity would I PREFER?” If I had the option? Then take a look at my explanations below to see if you can start to form a concept of what you would actually enjoy doing instead of what you need to do.

 

Exercise vs Activity vs Movement

So first of all exercise is not natural or functional.. whatever equipment or adaption we use. At no point when squatting down to pick up your shopping or an item of the floor do you intend on doing it 8-15 times and then repeating after a pre selected rest time.

Exercise is a way of improving the performance of your physical structure or the neurological management of said structure. It just so happens that the more honed the bodies systems the better it should in theory look and feel.. so we associate exercise with improving aesthetically but it’s not always so.

Activity is more natural, when you think of activity what springs to mind? Sports? Walking? Swimming? Bike riding? It challenges the body’s ability to adapt to unknown external variables like uneven ground, a hill, water resistance or even wind resistance. Exercise relies on restricting the variables so that pure performance can be improved I.e. Typically 1 or 2 planes of movement, fixed positions or machines. We find it easier to run on a treadmill because once we are used to it the pace and incline are preset and we are in control of any changes to that, where as activities typically are not so controlled so our bodies and brains become more adaptive. A rugby player may be more powerful and stronger on the pitch or in circumstances where a movement must be adapted but a weightlifter or power lifter would be stronger/fitter on gym equipment.

And then there is movement. A way of maintaining the bodies and the brains ability to adapt to everyday life. Things like hip mobility, correcting posture, improving freedom of movement through all planes and axis, an understanding of how the body is designed and using movements to help maintain a greater quality of life better neural function it involves less stress on the physical and neural functions of the body but helps to balance and correct issues born of improper function, imbalance and historical overuse. It could be as little as 20 minutes morning stretches and mobilisers to as much as a complex movement challenge using hand to eye coordination and in even load and all three planes of movement but it doesn’t need to be physically stressful.

So before deciding what your routine should look like consider the above explanations and which you like the sound of best?

Image Credit: www.pinterest.com.au/explore/motivational-fitness-quotes/

FitFarms Quick Fire Fitness and Fat Burn Work Out – SECTION 2

Better YouThis is the second part of the FitFarms quick fire fitness and fat burn work out series.

This is a no equipment basic idea to a routine, assume a 10-15 minute warm up has already been completed.

 

 

 

 

Section 2 – Pre Exhaust

Target muscle groups: Chest shoulders triceps core

  • Press ups
  • Plank
  • Press up Low position hold
  • Hindu press up
  • Mountain climbers
  • Wide to close press up
  • Incline press up
  • Decline press up
  • Dips
  • Archer press ups
  • Treadmills

As above pick 3 and circuit them for 20 reps each for 5 minutes without stopping ( or trying not to stop!

 

Image source: www.pinterest.com.au/cjones0168/workout-motivation/

FitFarms Quick Fire Fitness and Fat Burn Work Out – SECTION 1

You got to burn to shineThis is a no equipment basic idea to a routine, assume a 10-15 minute warm up has already been completed and if you need ideas on that check previous blogs and our YouTube channel for a few.

As with most exercise plans for fat burning or fitness specifically the exercises aren’t as important as the affect they have on the individual so next to our exercises we have put a 0-10 scale 10 being the hardest you could manage for that time period or rep range this way you know you can replace the exercise with one more suited to your level of fitness. Higher or lower? Once completed a cool down of 5 minutes minimum would be encouraged and if time is an issue we have written in sections so you can remove or focus on certain sections to cut down on time.

30 minutes progressive overload routine using non equipment exercises (which can be easily swapped for equipment based exercise if you so wish) enjoy!!

Section 1 Pre Exhaust

Target muscle groups: Glutes hamstrings calves

  • Hip lifts (heels to bum)
  • Kneeling hip extensions
  • Good mornings
  • Hip lifts (legs slightly straighter)
  • Kneeling negative leg curls with weight or partner keeping feet on floor
  • Prone alternate straight leg lift and squeeze
  • Standing calf raise with support if necessary
  • Lunge position calf raise on back leg (lean against wall for added resistance)
  • Repeat on opposite leg
  • Heel lifted squats wide or sumo stance.

Pick 3 exercises 20 reps of each in a circuit and continue to repeat for 5 constant minutes (no rest!)

 

Image source: Pinterest.com.au/pin/443604632015780882/

FitFarms Dorset Fitness Course Review Day 1 – November 2017

Blog 1 FitFarms Nov 2017It’s another long drive down to our Dorset site as our FitFarms Fitness Course is going to be starting this afternoon and it usually takes me about 3 hours and 30 mins but, it never does its always longer!

Anyway, I’m using the FitFarms bus at the moment because I’m carless after my car accident a few weeks ago. So, I’m all loaded and ready to get down to lovely Dorset.

I pull up on to the boot camp site with a dead bum and really wanting a coffee as I see Andy hanging out the window waving at me and pointing which cottages we are in.

Coffee pot on as we sit down and plan the course before all the Fitness clients start arriving on site.

We have a quick look around just to make sure that everything is ok in the rooms for the guests so they can arrive on site and have time to rest before the fitness course starts that evening.

After an afternoon of all the boot camp clients arriving and unpacking, it’s time to start my stretch class. Reason I always do a simple stretch class for all the fitness holiday guests is most will be stressed as a lot do travel great distances to do our FitFarms Fitness Courses and it’s a good idea to calm down and get settled into new surroundings for the week. It also gives me a good idea if there are any problems with postures and which areas to work on most.

Class done and all the clients head off for dinner which Steve has been preparing all afternoon then its chill time for us FitFarms Team and Guests before the course starts bright and early Saturday Morning.

Let the Fitness Course begin!

FitFarms Gym Toning Routine

workout

 

 

 

 

 

 

 

 

 

 

 

 

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..

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 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.

Image credit: https://uk.pinterest.com/pin/814377545089366412/

 

FitFarms Kettlebell and Fitball Workout

WorkoutWarm up and mobilise as always prior to workout

  • Fitball roll back and hip lift: Kettlebell American swing (1 minute of each repeat x 2)
  • Fitball roll out: Kettlebell Figure of 8 (1 minute of each repeat x 2)
  • Fitball Russian twist: Kettlebell single arm swings (1 minute of each repeat x 2)
  • Kettlebell snatch and press: Fitball Saxon sidebends (1 minute of each repeat x 2)
  • Kettlebell Assisted sit-up: Fitball deadbug. (1 minute of each repeat x 2)
  • Kettlebell high pull: Fitball front raise and squeeze (1 minute of each repeat x 2)
  • Kettlebell goblet squats: Fitball sit ups (1 minute of each repeat x 2)

And there you have just short of a half hour full body routine for kettlebells and fitballs.

Please check out our Youtube Chanel for more videos and information or try our Facebook page and website.

Image credit: https://uk.pinterest.com/explore/workout-quotes/