Weight Loss Boot Camp Obstacle Course

Weight Loss Boot Camp Obstacle Course

FitFarms runs a fun hour session on a Sunday afternoon called the weight loss boot camp session.

It’s an obstacle course and has tyres and buckets plus bear nets. It’s great fun and the group bond together as it’s completed as a team.

Staying in Shape While on a Holiday

Staying in Shape While on a Holiday

Going on a holiday is a great way to unwind away from the hustle and bustle of the city life. With the advent of budget airlines and cheap hotels, more and more people are travelling nowadays. According to a recent survey by Orbitz, 86% of people in the US alone are planning to go on a holiday trip. And admit it or not, this is the season when we indulge in those unhealthy vices such as staying up late and having one too many cocktails and indulging on unhealthy food choices. This is also the time when we put on those extra pounds due to unwholesome health habits. You wouldn’t want to throw away those months of working out prior to the trip, would you? Nobody wants to start again from scratch. To avoid gaining unwanted weight, there are some tips and tricks that you can easily incorporate into your itinerary while still enjoying your voyage.

Prior to the trip. Do a little research about the place that you are going to. With proper planning, incorporating your workout session every day while on the trip should be a breeze. Book the right hotel; you don’t need something fancy. A hotel with a swimming pool can be helpful as taking some laps before you start your day can be a workout in itself. Get to know the restaurants near your hotel. It’s best to know where you can find the best restaurants with a healthy menu, juice bars or perhaps health food stores. If all else fails, toss the right tools such as mini dumbbells or jump rope in your bag. A good jump rope workout works just as good as any other cardio. It burns the most calories while allowing you to exert tiny effort in doing it, according to American Council on Exercise-certified personal trainer Monica Nelson.

While at the airport. Long layovers can be pretty boring so make use of this time to have a good stretch, take a walk around the airport, take the stairs or use the travelator for a good brisk walking. Some airports come with a fitness center that tourists can use. If you’ve got more time in your hands, why not take a trip to the airport’s yoga studio and do some poses. Your body will thank you for stretching out those tensed muscles from the flight.

Who says you can’t have fun while “training”? Since you’re going on a holiday, make use of the activities as a workout session in itself. Fun activities such as snorkelling, exploring the rocks on the beach, mountain climbing, kayaking, sightseeing or simply walking on the beach can be a good workout. You’ll never notice how much time you spent doing all that “cardio” exercises because you are having fun while you’re at it.

Maintaining a fitness regimen while one is on a holiday can be enjoyable with all the exciting activities you can do. Don’t let this time off stop you from keeping your workout routine.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: AutoEurope.com

Best Workout Guidelines for Evening Persons

Best Workout Guidelines for Evening Persons

Admit it; some of us aren’t very productive in the morning. While there are morning persons who don’t have a single problem in waking up before dawn to have that run before getting ready for work, there are evening persons who would be happy to have an extra half an hour in bed and start their days later than some people do. While these people start their day late, they also finish late and opt to have their daily workout sessions in the evening after work. Planning workout routines for evening persons can be different from that of the morning persons’ since our bodies perform and react in a different way in varied times of the day.

Pros of Working Out in the Evening. Some morning persons start their day early due to high demands at work and won’t have the time to hit the gym before going to the office. If you fall into this category then working out at night can be your best bet. Some pros of working out in the evening are that there’s a higher chance that you’ll meet a lot of people since there are more people who work out at night when their daily schedule is all clear up; and since you are done for the day, you can also dedicate more time at the gym as opposed to working out in the morning when you have to rush off to start your day at work. Warming up takes less time in the evening since your body is fully awake from the day full of activities. It also curbs your cravings so there’s a little to zero chance of you reaching for that tub of ice cream for a midnight snack.

Which type of exercise works best? Moderate cardio works best since your body is all pumped up after all the activities in the day but make sure to allot 12 hours of interval before you do cardio exercises again. This will give your body ample time to recover from the set of exercises and repair the muscles affected during the workout. An article published in the European Journal of Applied Physiology claims that the evening is the best time for anaerobic exercises. It also suggests that our bodies are at their best in building muscles in the evening therefore, strength training workouts and power-based exercises such as weight training are best done at night.

Will it interfere with my sleep? Contrary to the theory that working out at night will interfere with your sleep, a recent study from Arizona State University in Phoenix states that working out at night won’t harm your sleeping patterns. People who work out in the evening are reported to sleeping just as well as people who work out in the morning. Evening workouts might initially seem invigorating but will slowly lead to a state of restfulness.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: Prevention.com

Fitness Walk Exercises at the Somerset Fitness Camp

Fitness Walk Exercises at the Somerset Fitness Camp

This is one of the best walks in Somerset where the FitFarms guest go up to a set of trees called tall trees.

The trees are the tallest in the country and the view at the top is outstanding.

The weight loss retreat guest walk approx 7 miles and are then picked up by a FitFarms mini bus and taken back to the retreat.

Fitness by the numbers: Right exercises for your 20s, 30s and 40s

Fitness by the numbers: Right exercises for your 20s, 30s and 40s

Keeping a healthy outlook and an active fitness regimen shouldn’t start when one has developed a sickness of some sort. The earlier you start maintaining a healthy workout regimen, the better. Our bodies change not only in how they appear physically but how they function as well. This is one of the main reasons why people at certain age don’t lose pounds as faster as they used to when they were in their teens; this is also the very reason why people should maintain a workout plan according to their age groups as our bodies’ reactions to a fitness routine vary depending on our age.

Age is just a number; however we should keep in mind that our bodies go through discreet to noticeable changes. Having said that, we should tailor fit our workout plans in accordance to our age groups.

Fitness for people in their 20s. People in their 20s are just getting started in their career life. They should be aware of their feet, neck and core. Women are most often seen wearing heels, which isn’t good for their health. This is the phase where one sits in an office chair in front of the computer for hours, leaving a strained neck and back. According to fitness trainer and lifestyle expert Jim Karas, exercise should be 75% cardio and 25% strength training. Group workout programs like spinning classes, dance aerobics or Pilates are good cardio workouts as they leave a good amount of muscle preserved. When strength training, keep in mind to focus on areas that require special attention such as arms, legs and abdomen. Pair it with the right diet that avoids alcohol, empty calories such as pizza, and eating out a lot. Instead, opt for water and natural fruit juices instead of alcohol and healthy grilled food options like grilled fish instead of a burger from a fast food joint.

Fitness for people in their 30s. If your 20s is all about finding your place as an adult, your 30s is all about finding and maintaining balance. In this phase, basal metabolism begins to drop, making it a bit harder to lose extra pounds than when you were in your 20s. Areas that should be given extra attention to are shoulders, buttocks and back. Stress is now making its mark on your tight shoulders and back, while butt is starting to lose its shape. It’s all about balance; workout programs should be 50% cardio and 50% strength training. This is the time when you are starting to lose more muscle so the exercises that you were doing in your 20s need to be improved to maintain your body’s shape. Increase the heart rate when doing cardio exercises by adding some intervals. Couple this fitness regimen with a diet that’s 50% fruits and vegetables, 25% whole grains and 25% lean proteins.

Fitness for people in their 40s. While others say that 40 is the new 30, this is the time of transition to middle age, meaning there might be subtle changes in vision and brain function and an increasingly slowing metabolism. Areas of concern are the abdomen, wrists and knees. Fitness regimen should be focused on strength training to increase and preserve muscle mess, endurance exercise to reduce resting heart rate and high blood pressure, and lower impact cardio to reduce the risk of injury. Diet should be rich in lean protein, healthy fats and fiber.

CONTENT SOURCES:

Health and Fitness Advice by FitFarms Editorial Team

Image Credit: AuroraHealthCare.org

The FitFarms Fun Hill

The FitFarms Fun Hill

This photograph is taken at the top of Dunkery Beakkon which is the highest point on Exmoor in Somerset. The mixed group walk 10 miles and this is the peak of the walk. Just before they hit the peak of the walk there is a very famous hill which is named “The FitFarms Fun Hill”. It’s a tough hill and is a measure of the guest fitness level as they come to the end of the fitness holiday.

Kneeling Clean and Press Exercise with Andy and Ian 5 Minute Session

Starting with the kneeling reverse fly. Andy from the fitness camp team does not use a mat but we advise to use a mat for theses exercises.

Like a renegade position make sure hips are parallel to the floor which means you will need to put in maximum effort.

Then the kneeling clean press, driving the hips through and rotating the wrist almost like a half squat.

Then into the kneeling wood chop which is great for the core. Make sure to drive with the hips. Then Andy goes into the tricep overhead

FitFarms Journal 29 October 2014

FitFarms Journal 29 October 2014

This special blog post report is what happened in one of our recent fat camp weeks as reported by one of our instructors.

2nd day in and the newbies feet are well and truly wet, whilst the busy bees feet are so wet they have started to wrinkle! I think knowing what to expect is worse for those still lacking a little confidence than marching on into the dark. Our 2 week champions are tired and they know what to expect for the next two days was tough enough the first time around. I think this is having an affect on the newbies as they haven’t all relaxed quite as quickly as other groups but that might yet turn out to be a good thing! You see less relaxed means more tentative more aware but it also means more stressed, so we usually like to relax a group as quickly as possible because of end of week results, this way around though more maybe remembered and a deeper understanding achieved, I guess only time will tell on that one.

Anyway into the 2nd day, it’s another great start with Zu’s wake up workout guaranteed to loosen off and wake up those aching muscles ready for the rest of the day, breakfast is a buzz of as the clients are returning from their workout feeling awake and refreshed and ready for the rest of the day, from this point on they may lose a little of this enthusiasm as tiredness sets in but it’s guaranteed that for the majority when it comes to going swimming at 3:30pm that feeling will return.

After dinner this evening it is resistance again, this time with that handsome young stud! (Me!) :-D but by this time the girls are too exhausted to even get enthusiastic about that! But then you can’t blame them, by this point on the second day they will have completed nearly 8 hours of exercise per day, 16 hours in total of everything from boxing, walking, resistance, aerobics, yoga, tai chi, stretching, kettlebells, hula hoops, swimming and fitball work and this is just the end of day 2. Our aim as always is to prove to people they can do it and it can be fun, so if your considering something like this but are put off by the amount of exercise? Don’t be it’s all part of the experience and the sense of achievement you’ll get from doing it will be so worth it! If you still aren’t sure take a look at our website, or YouTube channel and the testimonies we have on there from other fitfarmers. They all.. Or mostly started the week off uncertain as to whether it was the right decision.. If we do have anyone out there looking to take the leap as it were, if you would like a little reassurance feel free to get in touch on our Facebook site and one of the very people who will be looking after you on the course can get in touch and answer any questions you may have. :-)

5 Minute Fitness Exercise Starting with the Hip Lift (Video)

The hip lift performed from the neutral spine position with the weights resting on the hips. You can also do this without weights to build up your strength and condition. Brings in hamstring and glutes and is another great core exercise.

Followed by the assisted sit up using the weights as a counter balance. Then the dorso rage which is a great back strengthener.

Finally the renegade row a real favourite at the fitness camp.

FitFarms Journal 26 October 2014

FitFarms Journal 26 October 2014

This special blog post report is what happened in one of our recent fat camp weeks as reported by one of our instructors.

So into the 2nd week we go, with such a large group of 2 weekers it has created a strange dynamic for the group as we have fewer new comers than we do those on their 2nd week so it is like having 2 separate groups running at the same time, the girls all get on fine, the newbies as Zu has affectionately named them are eager to get started and find out what FitFarms is all about and the “busy bees” Zu’s name for our group of 2 weekers whilst a little apprehensive about doing it all over again are at least more comfortable in their surroundings and relying on the support from the group and ourselves to get them through these first 2 really tough days.

As we now run so many different length courses alongside each other we have to be extra careful to give everyone the experience they deserve as well as the attention necessary to help them take this first step, for some; and one of many for others towards a healthier lifestyle. To do this we have mentor groups, so each one of us has a core group of people to pay more attention to and to spend a little extra time with, just as a way of completing the experience.

Over these 2 weeks I have been working with our busy bees as their mentor whilst Zu has handled the 7 day clients from each course and Ian has worked with the weekenders and the mid weekers. One to one sessions work! They allow the clients to open up and discuss whatever they feel is pertinent to making the necessary changes and making the kind of connection with them that allows them to trust us and talk to us. In some cases the clients quite simply need a kickstart, a bit of motivation, they have no hang ups, no underlying health issues, they just want to get into this fitness bug they have either been hearing about from others or have experienced for themselves in the past, most of all they want to feel good! So the one to one sessions with them are more about getting to know what they like/dislike what we can do during the week to help them and if we can recommend or suggest anything that would suit them and their needs.

By the end of today we have seen some shy and uncertain faces become more relaxed and confident ( and that’s just us instructors!) and we have seen some weary and apprehensive faces become more determined, and then there are a few characters whose faces haven’t changed at all since they joined us over a week ago and I still can’t decide if it’s happiness or pain that we see :-) but I’m almost sure it must be happiness! I mean who wouldn’t be happy here :-D