FitFarms Nairn’s Oatcake with Halloumi Snack Recipe

Nairn OatcakeHere we have a delicious, light, satisfying and elegant snack. This is a simple snack which can be made in a matter of minutes. It consists of a Nairn’s oatcake, a pan fried slice of Halloumi and topped with a simple Tomato and Basil Salsa.

  • Cut one tomato into a fine dice
  • Finely chop a few leaves of basil and add to the chopped tomatoes, drizzle with olive oil and season
  • Slice 1cm of Halloumi and pan fry on both sides until slightly brown
  • Add to a Nairn Oatcake and dollop the salsa mix on top and ENJOY

This snack is nutritionally well balanced as the simple carbohydrates will digest with the Halloumi (which is a good fat and protein source) to slowly release energy to get you through until lunch/dinner. Nairn oatcakes are a cupboard must have as you can top them with more or less anything you want from peanut butter and apple to cottage cheese and cucumber.

By Matthew Rankmore
Head Chef
FitFarms Limited

Book your Fitness Holiday in 2017 at FitFarms Derbyshire

derbyshire-location-1Derbyshire is a fantastic place to kick start healthy living, thanks to the beautiful country which allows you to explore via hikes, walks, runs and cycle rides. Our FitFarms UK weight loss retreat specialises in nutrition and exercise and how to maintain healthy eating once you have left the retreat. The weight loss retreat in derby doesn’t follow a bootcamp style but instead supports the holistic approach and helps to re-enforce balance and healthy living.

The Derby FitFarms retreat is located in Matlock which is surrounded by woodland and stunning countryside. During the course you will venture out on at least two scenic walks allowing you to see the sites of Derbyshire. The week also features off site activities including Badminton, swimming and cycling. The uk weight loss retreat provides not only off site activities but also a range of aerobic, resistance, hiit and boxing classes but lets not forget about the range of yoga and stretch classes also available to you ( which you will need!)

FitFarms aim to provide and cater for all abilities and levels of fitness, in order to help everyone through every class without fail. If you need extra guidance or support the fitness team is on hand to help 24/7…Our mission is to help you to achieve and to get everything you want and deserve from the course.

In order for us to provide you with the tools to kickstart your healthy eating we deliver two nutritional workshops which will finally answer all those ‘food questions’ you’ve always wondered about. Not only do we provide all of the nutritional information you need to know to help you succeed but we also provide habit change workshops and cookery lessons to help you really understand and achieve in making better choices and knowing how to adapt or change habits.

DerbyshireFitFarms Derbyshire is a popular retreat, the courses offered here includes mixed courses and family courses and allows clients to chose from 2-7 night stays. Many people visit the derby retreat for the 2 day (weekend course) as a kickstart and others book onto the full course allowing them to trial all exercise classes, activites and walks as well as the varied workshops which is exactly what some client need.

If you want push, a new start, a kickstart, a reboot, an education on nutrition and a holistic way into exercise then FitFarms is for you!

Book onto a course for 2017 today!

Locations include:
- Derby
- Dorset
- Devon
- Spain
- Worcester
And finally London

See you soon,

FitFarms Team

FitFarms Spain Fitness Camp Review March 2017 – Part 1

Spain Location 1FitFarms Spain ‎is starting today in Javea which is based in the Costa Blanca region. The region is famous for white sands and a sunny climate so it is always one of the most popular fitness camps with guests and the FitFarms Health Team.

The team this week consists of Georgia the aerobics queen, Jason the physiotherapist and dance specialist, Andy the health manager and master kettlebell coach, Robert the health chef and Stephen who is in charge of logistics!

FitFarms spain 2017This FitFarms Spain course has followed the Dorset weight loss retreat so at 6am this morning everyone jumped out of bed busying themselves. We left at 8am destination Bristol airport! Andy was the leading car and with a few creative turns we arrived on time at the airport for check in.

Ryan air is the airline of choice! We’ve all been weighed, measured, scanned and ‎are now sitting on the plane writing blogs.

The flight consists of the typical Benidorm parties with hats and stag / hen party t shirts. The villa where we run the Spain fitness holiday is a far throw from the commercial night life of Benidorm as we are based in a historic fishing port at the base of a national park mountain range.

When we land it will be all about preparing for the guests arrival flying in the next day to Alicante airport. ‎As like most of the FitFarms Fitness camp programmes guests arrive feeling nervous and apprehensive so the team are there to comfort them and put them at ease so they make the very most of their time at the fitness holiday.

We make it as easy as possible to join us so we have two pick ups from Alicante airport being1pm and 7pm. Then there is around an hour drive to the typical Mediterranean villa in Javea.

FitFarms Spain Classic Mixed Course Review March 2017

FitFarms spain 2017 2The first day of FitFarms Spain fitness camp started today with the health team practising Tai Chi on the beach this was followed up by healthy ‎omelette breakfast.

Once breakfast finished the risk assessment on the first walk started. Javea port walk which is probably the most challenging out of all the hikes is simply magnificent. We enter from the port and go straight into a long steep hill that ends at a spectacular view point. The team take in the views and then set off in a circular walk through the montgo mountain range eventually ending back at the port. The walk is signed off by Georgia the health and safety officer as risk free with stunning scenery!

The time hits 11.30am and it’s time to make the first trip to the airport to meet guests at 1pm. The traffic was free flowing all the way and we hit the airport dead on 1pm to meet the first group of guests. The group look a little nervous but extremely excited and are already making friends with each other.

There’s a few guests arriving in an hour so one person waits in a second car to meet and greet. Here at FitFarms we try to be accommodating as possible so we also do one trip into the centre of Alicante to receive a guest from the train station who has travelled from Barcelona. Thank you goes out to Bryan who sat in the front giving perfect directions getting us there swiftly and on time!

The conversation is free flowing as we drive west towards the FitFarms fitness camp villa and one hour later the FitFarms mentors are showing the guests their rooms.

Ninety minutes later and it’s back down the motorway to meet the second group of guests. There’s a late arrival from London Luton due to a delay so a little bit of waiting this time but once we are all together its back to the car for the last journey.

We enter the FitFarms Villa at 9.30pm greeted by Jason the physiotherapist and dance specialist who with the help of Georgia settles the guests into their rooms. The chef has prepared chicken with roasted Mediterranean Vegetables which was a rainbow of colours with a delightful taste.

FitFarms February Derbyshire Mixed Courses Review

Create Healthy HabitsFitFarms weight loss retreat have hosted a mixed course for families this week in the beautiful Derbyshire countryside. We are a fitness based holiday escape offering a wide variety of activities, including plenty of opportunity to get out into the fresh air and see some of what the surrounding countryside has to offer.

The structure of our courses really allows you to focus all of your attention back onto yourself by removing the stress of organising your daily schedule. All you need to do is show up and give it your all!

Each day starts bright and early with our 7:30 am energising wake up workout, preparing your body with stretch and mobilisation techniques, waking up the muscles and the mind ready for the activities ahead. Breakfast is served daily at 8:30 am making up just one of your 3 healthy and nutritious meals, not forgetting 3 tasty snacks! All of our food is prepared by our amazing on site chef ensuring you are getting the correct nutrients and energy your body needs. The rest of the day is comprised of carefully selected activities and classes are tailored around the ability of both the group as a whole, and as individuals so no matter your level of fitness, you can be confident that every single exercise and movement can be adapted to your own personal level.

This week kicked off with a somewhat chilly start after a thick layering of snow at the weekend, however the group were fantastically positive, got themselves layered up and even braved the cold for a particularly idyllic local walk. The fitness studio housed a huge selection of exercise this week from aerobics, boxing, circuits, mobilisation, kettlebells, interval training and the aptly named “Sweaty Betty” which every single person completed with exceptional determination and effort. All of our classes begin with instructional tutorials at a basic level so you can start with confidence even if you’ve never tried something before. We ventured off site this week with every person completing an impressive 6 mile walk boasting fantastic views of the Chatsworth estate. We took another shorter walk down to the Matlock leisure centre where the group got involved in some team work on the badminton courts before finishing up with a swim before dinner, and everyone embraced and supported one another with the cycle ride along the canal path ending the week with some great humour.

The week is structured with many important components, not just exercise alone, and we understand that there are sometimes far greater obstacles along the fitness journey so hold workshops throughout for habit change, understanding the different types of fitness, designing your own workouts and small group mentor sessions. There is an extensive nutrition workshop, carried on over two days that we guarantee will open your eyes to a completely different mindset surrounding food, accompanied by a cooking demonstration and workshop from the chef ensuring you will return home armed with a greater understanding and recipe pack ready to get back in control!

We have had a fantastically successful week and it has been incredibly rewarding to see people of all fitness levels, abilities and ages come together and support each other on the start of their journeys. It has been amazing to see every single one of them leaving both physically and mentally stronger with an excellent new support network in place and we all wish them the very very best of luck!!


Image Credit: www.livligahome.com

Making Walks More Interesting

walking exerciseThis week at the FitFarms holiday weight loss retreat in Dorset we talked about ways to spice up your walks and keep you motivated.

Walking is a great way to get increase the amount of movement that you are getting. It ticks all of the boxes; it is low impact so its easy on your joints; it’s low intensity which keeps you in the aerobic heart rate range – ideal for those trying to manage their weight; it’s weight bearing, meaning your tissues are supporting themselves under the force of gravity, which encourages healthy bone density and guards against osteoporosis; it gets you outside in the fresh air which is great for your mood and relaxation.

Unfortunately, many people see walking as boring so they aren’t motivated to do as much of it as they know they should. But it doesn’t have to be that way! Here are some ideas for making walks more interesting.

  • Get a walking buddy – find a friend, family member to go walking with. This will give you some accountability when you make plans and help you stick to your goals. And its a chance to connect with others, which is great for improving your mood. If you don’t have anyone locally you can try and find a buddy through websites like www.findafitnessbuddy.co.uk or use your walks to catch up with long distance friends on the phone.
  • Get into podcasts – podcasts are an amazing free resource. Any topic or genre you are interested in I can bet there is a podcast to match. Dramas, documentary’s, health and nutrition – you can learn an amazing amount, and you’ll find the miles just fly by. All you need is an app for your smartphone Apple Podcast and Stitcher are two popular ones. You use the app to search for, download and play the shows which are completely free!
  • Borrow a dog – A dog is a great excuse to get out and about and strikes a good balance between companionship and getting some headspace for yourself away from others. If you don’t know anyone with a dog, check out www.borrowmydoggy.com
  • Take up photography – going for a walk to improve your health doesn’t have to be all about wearing Lycra and sweat bands! If you have more of an artistic bent, wondering through your neighborhood with a camera gives you a whole new perspective on the place, and some beautiful photographs as a bonus.

Image Credit: www.thehealthsite.com

FitFarms Derbyshire 10th February to 17th February Review

do-not-make-it-your-goal-to-be-fit-make-it-your-goal-to-be-disciplined-and-being-fit-will-followThis Derbyshire weight loss retreat kicked off with not only snow but also a huge amount of energy, drive and motivation! The clients arrived Friday which was followed by another 7 days of clean eating and over 6 hours of exercise per day.

The first two days clients were weighed measured and told their body fat so we can use this information to compare on the final day. These measurements are taken on the first morning followed by breakfast and 2 hours of ‘intro to exercise’ which is a class allowing everyone to work on there fitness level and for the instructors to give alternative exercises to those that need it. In the class we go through all of the basic and beneficial exercises which help weight loss and mobility on an everyday basis.

Monday to Thursday is a challenging few days including boxing, salsa, high intensity interval training, tough walks in the snow, legs bums and tums , yoga and finally resistance training. The daily routine starts from 7:30 AM until 7 PM. Everyday is full of back to back classes/activities three nutritional and tasty meals as well as 3 snacks to keep you going throughout the day. On the course we provide two nutrition workshops which will give you the knowledge and understanding needed to change your eating patterns and habits. When it comes to food it’s all about making the choice and to enjoy eating in a healthier way.

The UK Derby weight loss retreat provides constant support during the week and provides one to one sessions to allow individuals to get as much out of the course as they need and deserve. The retreat focuses on life change and helping people to maintain an active happy and healthy lifestyle. The Derby retreat includes habit change workshops, fitness workshops, program workshops and even cookery workshops. Overall we provide all the essentials for you to make that change and to leave us excited to put into place the lifestyle you’ve always wanted but never quite knew how to achieve or maintain.

2017 has begun and if you want to make a change to your lifestyle or to the whole families way of eating and levels of physical activity then contact us today and book onto a course. Limited spaces available!

See You Soon!

Image Credit: www.picturequotes.com

Improve Flexibility and Muscle Lengthening

i-dont-stop-when-im-tired-i-stop-when-im-done-quoteIf you are trying to improve your flexibility, sometimes it can feel disheartening because the progress seems slow. This blog will explain how muscle lengthens over time and understanding it will hopefully give you some patience with your body.

If we zoom into a muscle we find individual muscle fibres, running along the length of the muscle. If we zoom in even further we can see that the fibre is made up of units, called sarcomeres. Think of sarcomeres as beads on a string. Each sarcomere is made up of overlapping filaments. It is the movement of these filaments over one another than shortens the muscle fibre and contracts the muscle.

When we spend time in a position that shortens our muscles (for example sitting in a chair which shortens our hamstrings) the sarcomeres are bunched up i.e. there is a lot of overlap between the filaments. This is not an advantageous position for the muscle as it cannot generate much force. The body recognises and responds by removing sarcomeres from the muscle fibre. There are now fewer beads along that string and the muscle becomes, quite literally, shorter.

While it is a good thing that our bodies are able to adapt to our most frequently used positions, it is also problematic when we spend long periods of time in the same positions. Chairs, sofas, car seats, waiting room chairs, seats on the bus, train and planes all put our hamstrings in that same shortened position. Overtime the muscle gets shorter and our mobility suffers as a result.

Lengthening the muscles isn’t just a case of stretching something that is tight, it is a case of re adapting the muscle to a longer length and encouraging additional sarcomeres to be added. We need equal information to lengthen as we give the muscle to shortern . This requires spending plenty of time in positions where the muscle is lengthened. For the hamstrings this means walking, standing, sitting on the floor with legs outstretched. Over time it does make a difference.

We do all of these activities at the FitFarms holiday weight loss retreats in Derbyshire, Dorset and Worcester. Come and join us and improve your flexibility, slowly but surely.

Image Credit: www.picturequotes.com

FitFarms Review: Dorset Weight Loss Retreat Feb 2017

this-is-the-beginning-of-anything-you-want-quoteThis year we have already put our first group though a challenging week full of exercise, healthy eating and forward thinking.

Our Dorset UK weight loss retreat is set in the perfect location allowing you to focus and embrace the countryside. The week is for our guests to push themselves, find themselves and to really get what they want out of the course. We provide the workshops the exercise and the support that you seek, to help you walk away with the mind set and healthy lifestyle you want.

The FitFarms team hold courses ranging from 2 nights to 7 nights, typically you would arrive on the Friday and leave on the following Friday giving you the time to submurse in aerobics, boxing, interval training, kettle-bells, Zumba, yoga, morning mobility classes as well as Salsa and swimming.

Our courses also feature 2-3 hour scenic countryside walks, off-road interval runs and use of the on-site spa. Our Dorset weight loss retreat includes use of a spa pool so in your free time you can make use of the pool and stay active!

We also offer aqua aerobics which is aimed at all ages and abilities as the instructor gives different levels of intensity to ensure everyone is working hard and challenging themselves.

Monday and Tuesday of the course you will be greeted by the nutritionist who will deliver a 2 hour workshop on the Monday as well as a part 2 workshop on the Tuesday based on everything you want and need to know about food and the truth about sugar!

Other beneficial workshops included in the 7 day course is the habit change and cookery workshop. An example day at FitFarms would consist of 5-6 hours of exercise as well as 2 hours of educational workshops.

Departure day involves measurements and a final group breakfast, our last course finished on a high with clients losing anything from 2-8 lbs in just a few days! Hard work and consistent eating patterns seemed to work for the whole group.

If you are looking for a healthier 2017 contact Stephen today and book onto a Fitfarms course ASAP limited places available.


Image Credit: www.picturequotes.com

FitFarms Case Study: Meet Jane, Mid 40′s Never Exercised Before

i-am-my-problem-but-also-my-solution-quoteOk so the next series of blogs are going to be ideas for session plans and progressions based on typical situations. So if it seems like it could benefit you feel free to give it a go..

Firstly the exercises we will use will be completely interchangeable so if you can’t do them for what ever reason, replace them.

Let’s start with the basic.

MEET JANE.

Jane is looking to take up exercise to lose weight. Jane is mid 40′s never exercised before but luckily has no complications such as medical conditions or injuries to work around. Jane just needs something she can enjoy, she doesn’t feel like exercise has ever been of interest and she isn’t really looking to join a gym or fitness class at this point in time.

Jane has a social life and doesn’t really want to lose it or lose touch with the friends she has gained through it but is getting to the point where she is willing to cut back so she can focus on her goals, I mentioned she wants to lose weight well Jane feels she was happiest about 2 stone ago and would like to get back to that as quickly as possible. Have I painted the picture enough?

Ok first thing to look at is sustainability and a realistic approach. I want this first stage to be enjoyable and fun. To best establish a routine Jane needs to look forward to her exercise. So I’m looking for exercise she can do socially, relatively easily and regularly. The 1st part is how many times a week Jane could realistically exercise because let’s face it there is no point setting a routine over five days for someone who can only happily manage 3..

Next is what kind of activities and exercises Jane can see herself doing the more enjoyable it is the less likely she is to “leave it tonight I’m not in the mood!” So we can use this approach in the first month to establish a manageable routine and also for someone who is carrying more than their normal weight and has never exercised before regular exercise will reap many more results than full on and inconsistent exercise.

So in the following parts we will look at food and lifestyle changes and then the specifics of an exercise plan as we progress.. just as we would at one of our holistic fitness and weight loss retreats.


Image Credit: Picturequotes.com/motivational-quotes/4