Lower Back Pain Exercise at FitFarms Camp

Lower back pain…

One of the leading causes of illness related time off work.. a massive cost to the nation in it’s billions in fact.. it can be extremely debilitating over long or short periods, it can stay with you forever never knowing when it can flare up or maybe even never being fully recovered from it.

It is something we come across on our holistic weight loss retreats regularly so here at Fitfarms we like to think our non-boot camp approach (not suggesting a boot camp is a bad thing by the way) is able to help people manage this condition and in some cases even aid with recovery.

In the case of non pathological back pain i.e. not from known illness disease or injury, it is recommended that a swift return to normal activity after the initial or acute recovery phase be adopted. This means as soon as possible basic and non strenuous mobility/activity should begin in order to aid recovery and limit the chance of further limitations or weaknesses occurring.

lower back painAs you can imagine if you remain inactive for long periods, certain physiological changes and postural imbalances will develop. In order to make the transition from injured and in active; back to normal routines and movement patterns successfully, you need to be self-aware and confident. You need to be able to use the back as much as possible without aggravating the injury and setting the recovery process backward. Your physical awareness and confidence grows with you the more you challenge and test yourself, this is one of the reasons athletes can recover quicker from small injuries than the average person.

So at any of our sites up and down the country, our main focus is setting individual challenges and targets, working to improve a persons awareness of what is right and safe for them as individuals so that they not only choose the best direction for achieving their goals but the one that suits them as an individual best.

Our next course will be at our Derbyshire fitness retreat, we are fully booked and looking forward to a great second group of 2017, they have a high standard to live up to after our first course of the year went so well down in Dorset so let’s see what happens.

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FitFarms Dorset Weight Loss Retreat Holiday Review – 1 Feb 2017

weight loss - 6 months from nowWell the weather is pretty wet this week at our FitFarms holistic weight loss camp in Dorset. It’s not getting us down thou, the clients are a fantastic group of women a total mix of ages and abilities, some couples, some families, some here with friends, and some by themselves.

The group has bonded so well and really quickly so this week has already been a success. There is something special about these weeks and how clients come together, support each other and achieve so much. There always appears to be a theme as well, each new week each new group of clients associate with each other and the stories they share and this develops into a theme either the questions that get asked or the classes, activities or workshops that are enjoyed the most, some groups like the more intensive sessions some the team games and workouts, for some it’s the nutrition (most actually) others the habit change but there always seems to be a theme or dynamic individual to every group of clients that comes together at one of our weight loss retreats.

I love that about this job, how every week is different, either the site, like our next course is the Derbyshire fitness retreat in Matlock and in a few months time it will be Javier in Spain, then there’s camping in Worcester to. Every course is a different mix of stories, strengths, weaknesses, characters and personalities.

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Function for life, not exercise

Exercise TodayWe hear it a lot these days, it is one of the new things that personal trainers and instructors like to say they use and clients like to hear it’s what they are doing. I think we need to be clear on what function is especially where exercise for gains and exercise for lifestyle are concerned. Function for life is a healthy and mobile body, a well balanced approach aimed at maintaining and sustaining a good quality of life, not exercising to excess or dieting on and off for the rest of our lives. When we exercise for development be it sport, work or aesthetic we aim to improve on what we are, in order to do this we need to grow to push past and out of our own comfort zones this requires more effort, focus and specific exercises, it requires time and effort that for some would be difficult to manage around daily life and other priorities.

At all of our weight loss retreats, Derbyshire, Worcestershire, Dorset, Spain and all the sites we plan to open this year, this is a focal point. Not everyone is looking for the kind of exercise regime or intensity that is delivered in most gyms, studios, boot camps or weight loss retreats but some are and in order to deliver long term results it is important to make the long term changes based on what suits you and your lifestyle, to make it manageable and sustainable and to better understand what you need vs what you want, this is what we will focus on at our first course of 2017, our Dorset weight loss retreat will be a variety of everything from intensive exercise to mindful movement. It will be holistic and it will be results orientated because even in the group environment it will be an individual experience.

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High and Low Intensity Exercise – Derbyshire Fitness Holiday Review

weight loss resolutionThe recent camp in Derbyshire, FitFarms weight loss retreat have put guests through 7 days of constant fitness. Our weight loss retreat entails 6 hours of high and low intensity exercise daily including beautiful countryside walks, runs, aerobic based classes, mobility classes as well as resistance workout routines.

Our guests are served dinner at half 5PM and then put through either yoga, salsa or stretch and relaxation classes before heading for an early night.

The Derby retreat includes a range of workshops to help our clients understand why exercise is so important and how we can fit exercise into our lifestyle without drastic changes having to be made. We also provide two nutritional workshops which are presented over two days lasting upto two hours long allowing you to get all your questions answered. Nutrition is key and this workshop gives our clients the tools and skills to make that positive change in there lives and MAINTAIN IT!

Our courses are for all abilities and our aim is to help everyone successfully complete the course. If 7 days of exercise seems a bit to much of a jump for you right now that’s perfectly ok. We understand this and because of this we offer anything from 2-7night courses. This is because we understand our clients and we aim to help meet your needs! We are here for you and we will go out of our way to make your time with us everything you need to get back on track.

FitFarms retreat are running over 20 courses in 2017 featuring:

And more…

Call today to find out more information and to reserve your place!

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Kick Off Your New Year’s Resolutions

New Year Weight LossNew year is upon us and its time to kick off your resolutions!

Our FitFarms weight loss camp in Derbyshire is the perfect retreat to get you started. We cater for all goals and current lifestyles and our course truly is suitable for all. The team here at Matlock, are always on hand to guide, support, educate and motivate you to get the most out of your week with us and provide you with the tools you need to continue implementing these lifestyle changes once you leave us.

With extensive presentations on nutrition and habit change, along side an extremely wide variety of exercise classes and activities your confidence and knowledge will improve dramatically and leave you feeling empowered to make the positive steps you’re striving for! We understand that achieving your optimum state of health and fitness can be a daunting challenge which is why the pathway we take you down is both educational and realistic.

We gradually introduce new knowledge throughout the week, often reinforcing these with paper copies and handouts so you’re not left bewildered and saturated with too much info and the team are always eager to discuss your learnings with you, both during and after your course has finished.

All of the exercise we encourage you to participate in can easily be scheduled into your weekly routines and the classes we take from yoga to salsa can always be found in your local area. We encourage you to get outside and enjoy the fresh air and will lead you on a number of walks throughout the week. We will coach you through ways to incorporate intervals to make the intensity correct for you, and team sports such as badminton are always great fun and a fantastic way to stay active and socialise.

So why wait? Take that first step and stop putting your health goals on the back burner, join the FitFarms family and let us help you on your journey to the new you!

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Fitness Holiday in Derbyshire on Festive Season

run harderThis the last week of the year! And our fitness holiday in Derbyshire is cold and wet!

But we won’t let it dampen our spirits! All of our staff here at Matlock, myself, Georgia, Jodie and Jake are looking forward to bringing you the truly holistic approach and the sensible approach to making long term lifestyle health and wellbeing changes that FitFarms has become so well known for. This week we are going to work WITH you, side by side, to help you work out what is right for you and what small changes you need to make to start you off in the direction you will follow for the rest of your lives… Or as long as you feel it is the right direction for you.

Or maybe your already on that path and you just want a bit of a boost or a little nudge, or maybe you need to take it to the next level and step your efforts up? For that you will love our nutrition and habit change workshops, focusing more on the specifics and deeper understanding of these subjects and how they affect or apply to you these workshops are amazing and so good for looking at how to break down hurdles or make sense of the changes you face and full of information for you to arm yourself with.

So let our final week of the year commence, face our challenges head on and smash through our targets! Welcome to FitFarms weight loss retreat Derbyshire lets go and have some fun!

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FitFarms Dorset Weight Loss Retreat Holiday Review – November 2016

3 months from nowFitFarms UK retreat recently held a women’s only course in the heart of Dorset. This weight loss retreat holiday included not only beautiful walks allowing you to see the fantastic views which Dorset has to offer but also the course featured a day trip to Bournemouth allowing clients to venture around Bournemouth, enjoy the Bournemouth sea front and get off resort for some sea side fresh air! During the course our schedules start from 7AM with our morning wake up workout consisting of heart raising aerobic exercise followed by stretching to prepare your body for the day ahead. Your day would then begin starting with breakfast. During the week you’ll indulge in 3 main meals as well as 3 snacks! You’ll learn more than ever before when it comes to nutrition, you’ll be dying to go home and experiment with healthy cooking by the end of the week. After breakfast you’ll typically be getting involved in group exercise until lunch then you’ll be venturing off to explore Dorset…. getting back just in time for aqua aerobics! Once dinner is served you’ll then be taking part in yoga or Pilates allowing you to stretch the body before you head to your bed….with a tasty snack of course! Our fitness retreats give people the chance to get away from the busy lives we lead and allows you to focus on you! Many people come on these courses for many reasons more than just weight loss alone. These retreats are designed in a way to cater for everyone and to allow all abilities to complete the week. 6 hours of exercise a day does seem a little intense however our team is here to help you and to prove to you that you can do it and that you can complete the week! A key feature which our Dorest fitness retreat offers is the fitness spa. This means in your spare time or if you feel a class isn’t to your fancy then you have the option to walk/swim for an hour instead meaning you can keep active and feel motivated knowing you haven’t stopped or given up but just chosen a different type of exercise for an hour. Our FitFarms team always encourages is to keep going and to keep moving even if it does mean swimming instead or taking lower intensities/levels during the week. This week our clients were put through a wide range of classes including mindful movement classes as well as stretching, HIIT training, boxing and kettlebells and aerobic/dance based classes. Our clients also had the chance to participate in yoga, Pilates and salsa during the evening. Every course is different however all clients soon realise that they can do everything they are faced with during the course with a little help which sometimes means adaptions and alternatives are given to them. This is what makes FitFarms the perfect retreat for you! We don’t just teach you how to exercise and to eat in a more nutritional way but we also give you the knowledge and skills to enable you to take away everything you’ve learnt meaning you are able to maintain your weight loss and continue with a more active lifestyle! Once you leave your week with us Maintaining healthy living is the most important thing. We aim to chance lives for the long term not just for the week you’re with us. We Believe in you and by the end of the week you will to!

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Amazing Fitness Retreat and Holiday in FitFarms Dorset

stop wishing, start doingThe Dorset FitFarms UK weight loss retreat is located in the heart of Blandford forum giving you beautiful views over Dorset from Bulbarrow Hills.

The fitness retreat offers great accommodation as well as use of spa facilities featuring a heated pool, sauna and jetted hot tubs.

Our courses offer varied exercise classes suitable for all abilities, nutritional workshops and deep massage therapy advice as well as the chance to have a free massage during your week with us to help with any aches, pains or just to help you feel fresh and revived again!

FitFarms fitness holidays range from 3-7 days allowing you to chose whichever course suits your diary! Even if it’s just for a weekend away full of good nutritious food, advice and fitness!

Fitness holidays in Dorset include beautiful hill walks, countryside walks and town walks. These are all challenging walks in different ways and allows you to see and discover the location of Dorset and it’s landscape over the week.

FitFarms offers much more than just exercise and healthy food alone. In fact we aim to focus on helping people to discover what’s holding them back currently and continuously achieve in changing people’s outlook and mindset on exercise and eating healthily. So much so that our guests leave us with the knowledge and skills to maintain weight loss and healthy living due to this chance in mindset, meaning once they leave us they chose to make the different choices in life.

Dorset is a scenic fitness camp and provides something for everyone no matter what fitness level you are. If you fancy a kick start back in to healthy living or are in need of a fitness holiday …

Then join FitFarms and let the team help you to achieve your goals and get you back on track!

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Walking Exercise, Forest Bathing and Weight Loss Retreat at FitFarms

WalkingThis week at the FitFarms fitness and weight loss holiday retreat in Dorset we took a number of walks and were able to appreciate the lovely autumn colours on the trees. It has been a really nice autumn for the leaves this year and they have been looking especially vibrant around the lanes and villages where we have been walking this week.

Having lovely colours and scenery is one of the most overlooked benefits of walking outdoors but there is a good scientific evidence base to support the health benefits of spending time in nature. In Japan there is a practice called ‘forest bathing’ where people spend time in forests to help recover from stress and illness. It is so effective that it is offered on some insurance plans!

The weeks at FitFarms usually include several walks of between three and six miles. For those of you who are hoping to be pushed in terms of exercise there is always the option to run all or part of the route. For those of you who feel daunted by walking long distances, there are also options for shorter walks, and everyone is free to go at there own pace and we make sure that no one gets left behind.

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Tips for Making Batch Cooking Enjoyable and Healthy

At the FitFarms holiday retreat in Dorset this week we talked during our mentoring groups sessions about batch cooking. Batch cooking can be a really good way to use your time efficiently and still eat healthy meals throughout the week.

Many of our clients have busy lives with work and family commitments taking up much of their time. It can seem daunting to some people to have to find extra time to prepare healthy meals from scratch. Not everyone enjoys cooking, so cooking meals every day can seem like a chore. This is not what you want when you are trying to put more of an emphasis on healthy eating.

One solution might be batch cooking. Batch cooking is when you make several portions of a meal or meals in one go. It is more efficient because you do all of the shopping, prep work, cooking and cleaning all at once. The meals can then be stored in the fridge or the freezer and when you come to eat them there is much less work to do.

How often you do a batch cook is completely up to you. Some people get into a regular routine of preparing all of their meals for the week in one session, perhaps on the weekend. For others it works to do it a few times a week. Not all of your meals have to be prepared this way, so you could just do a batch cook once or twice a month to stock up your freezer so that you always have plenty of home-cooked easy options for when life gets really hectic.

Here are some easy tips for making batch cooking enjoyable and helping you with your goals.

  • Make sure the meals are balanced. After a week at FitFarms and the workshops with Lesley our nutritionist you should have a really good idea of how to put together a balanced plate. You also get a recipe pack with lots of ideas.
  • Make the cooking experience enjoyable. Put on some music, an audio book or a DVD box set while you cook. Cook with your partner, your kids or invite some friends around who also want to batch cook.
  • Portion the food out straight away and put it in the fridge or freezer as soon as it’s cooled. That way you wont be tempted to eat more of it than you would want to at the first sitting.