There’s Snow Reason to Not Exercise

HobbyHere’s one of our London Fitness Camp all rounder routine for when you have the time but not through choice..

Warm up.. Neck rolls, shoulder rolls, arm circles, side to side reaches, hip rolls, hip hinge, deep squat, side lunge to runners lunge.. 30-40 seconds each.. or a minute to 1:30 if you fancy a real good warm up..

Fitness Camp Movement practice .. 5-10 minutes of each (not fitness or strength related it is not necessary to be out of breath while doing this) Prone position play In the press up position keeping either your hands or feet in one place try to move in as many different directions as possible make yourself as small as possible or as long.. move 180 degrees around shift forward and back and side to side Kneeling play..

In a kneeling position reach as far forward and behind as possible try to make each point of a clock face. Core strength and conditioning.. (1 minutes per exercise stopping to reset every time your back starts to ache or you feel you have lost the held position) Dead bug Bird man V-sit hold (Stretching into the rotation of the movement, don’t accept your natural finish point try to squeeze through it)

Supine alternating reach Sit back reach behind Treadmills Full body challenge .. 40 seconds work 20 seconds rest x 2 Rolling press ups / Hindu press ups Single leg squat thrusts Squat to centipede Hip lifts/glute bridge Table op glute bridge with dip ext

Weight Loss Boot Camp Resistance band arms and legs (20 reps per exercise 2-3 sets 20-30 seconds rest between)

Good mornings + deadlifts Squats + shoulder press Reverse flyes + over head squats Wood chop + side lunge upright row Cardio to finish.. (30 seconds per exercise start with 1 then take 10 seconds rest then do 2 and take 10 seconds rest then 3 etc until you’ve done all 5 in a row and then do it in reverse by removing one exercise at a time

Do this 2 times through for around 15 minutes work Sprints on the spot Jumping jacks or power jacks Front kicks or squat kicks Floor to ceiling Skaters Cool down as warm up.. (I personally don’t think we need static stretches at the end of a fitness camp workout so my warm ups are generally similar to the cool downs this doesn’t mean you shouldn’t use static stretches during your weekly or monthly plan..

Hope you guys enjoy this and get in touch via our Facebook page or FitFarms website if you have any questions.




Image source: www.pinterest.com.au/ldkelley2

FitFarms for Families at London Fitness Boot Camp

Fitness FamiliesOne of our most popular courses is the FitFarms for Families programme. They run during the school holidays and have become very popular. The next available one is at FitFarms London Fitness Boot Camp which is in easy driving distance from the M25 and is already 50% occupied.

On the latest spring half term course we had 8 children and 9 adults from England and Ireland. These style of fitness camps are important to be experienced by both the child and parent so when they go home to their normal lifestyle they can support each other towards their weight loss and fitness goals.

Kim the FitFarms holistic weight loss boot camp dance instructor was in charge of the majority of children’s sessions. She did some simple dance step classes, agility using cones and some games style exercises using balls.

The children were all fantastic and one day even went walking in the snow. It was absolutely freezing but they dressed up well in hats and gloves and off they went into the snowy distance.

The next FitFarms For Families course is on May 25th and is at our London holistic weight loss boot camp. It’s easy for driving and if you do decide to drive we have plenty of free parking at the weight loss and fitness camp.

FitFarms Curry Fish Recipe

Fish Curry Recipe







Prepare an amazingly delicious Curry Fish Recipe.

This preparation will serve for 2 people.


  • 350g mixed fish
  • 400g cauliflower
  • 1 TSP curry powder or paste
  • 1 tsp fresh ginger
  • 3 TSP chopped coriander
  • 1 tsp cumin
  • 2 cloves of garlic
  • 1/3 fresh chilli
  • 1/2 lime zest and juice
  • 6 TSP coconut milk
  • Salt and pepper to taste


  • Boil the cauliflower and over cook to make pure
  • Drain and add the rest of the ingredients and blend until it’s a paste.
  • Mix with the fish and cook for 5 to 6 minutes.

You can serve with purple broccoli and sugar snaps.

Image example from Barnali’s Kitchen https://youtu.be/KmUzZNHDWdM


Balance in Health and Fitness

Balance and fitnessBalance is what we teach at the FitFarms Weight Loss Retreat

And I don’t mean the kind that allows you to stand on one foot whilst catching a ball!

Balance in life is something that seems to be slipping away in most areas of our lives and society these days. It seems to be our nature to want to be one end or the other but never happily balanced in the middle.

If your thinking of choosing a healthier lifestyle or making some major changes to improve your quality of life, try not to think of the extreme or most direct path in a hope to achieve your goals the quickest. In my experience at the FitFarms weight loss retreat it doesn’t last instead think of the most scenic route the most enjoyable approach the pace and path that allows you to enjoy your efforts and allows you to learn about the world and the people around you rather than brushing it all to the side whilst trying to hit the finish point first.

Obviously, I can’t speak from experience in all walks of life or career choices etc but from a health and well-being point of view I think thanks to the thousands of clients at the weight loss retreat that I’ve had the pleasure to meet through FitFarms and the successes a realistic amount have had it seems to be the most manageable and maintainable approach. If it is a lifestyle change you are wanting to make and not a quick fix then consider balance before anything else.

Image credit: https://www.pinterest.com.au/pin/240450067577959749/

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














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
Elbows to knees
Stiff leg deadlifts
Good mornings
Mountain climbers
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..