Our Success Stories – 60 Second Interview With Kristina Warwick Smith

Posted on by Ricky in fitness, goals Comments Off on Our Success Stories – 60 Second Interview With Kristina Warwick Smith

Hi Kristina

Firstly well done on your achievements so far at Fitterbody Bootcamp:


Tell us something about yourself that our Ladies won’t know:

I’m one of those people who will just give anything a go, and over the past 10 years I’ve had a number of random hobbies – all with varying degrees of success: Rock climbing; Bollywood dancing, Classical singing lessons; Artistic roller dancer; and Tennis lessons – to name a few.



You look fantastic and we have enjoyed watching you change body shape week on week. Tell us about your goals and achievements so far:

I started at Fitter Body Bootcamp at the end of May this year as I just wanted to change my unhealthy lifestyle. I have lost over a stone so far and dropped a dress size which feels amazing but my ultimate goal is to be able to maintain a fit and healthy lifestyle. Before that, I still have a way to go but my biggest achievement is that I’m still working at it! I know I’m not perfect, and I’ve had a few weeks that have been a real struggle, especially with my diet but I’m still heading in the right direction.
It would be silly not to also mention that I recently completed my first 5 hour Bootcamp (thanks to Lavinia in my 6am sessions for the encouragement). I would never have had the motivation or energy to do anything like this before joining Bootcamp. I even managed a two and a half hour Yoga session the next day!

What is it that you enjoy most about Bootcamp?

For me, it’s the fantastic support network available for help with both fitness and diet. Whether it be in person, by email or Facebook, there really is no excuse to sit and suffer in silence, confusion or feel overwhelmed in any way. It’s the personal approach that makes the difference for me.
The other thing I most enjoy about Bootcamp is not only are sessions completely different from each other, but how many times we say on the way out “that was a great session”. I’m pretty sure I’ve said that after each of the 3 sessions I have done so far this week, even this morning when Julie had Anne and I doing chest presses with two 10kg dumbbells!!!

How much better do you feel about yourself?

I have so much more energy than I ever did before and overall I think I enjoy life more. It’s great to know that as well as being able to see the visible results of weight loss I know that the inside is getting a whole lot healthier too! I’m also pretty sure if I look closely enough (maybe squinting) I can see the start of some pretty epic guns in progress thanks to regular Friday arms sessions – did I mention the two 10kg dumbbells from this morning?

What’s next for you?

I’ve signed up till May next year so you’ve got to put up with me for a while yet.
I’m starting a new job in a months’ time, and usually changes to my normal routine would put me back into unhealthy lifestyle habits, however I know I have the confidence and ability to keep on track.
I’m going to continue to build on my success so far both with my diet and my early Bootcamp sessions (yay for the 6am ladies).
I’m hoping there will be another 5 hour Bootcamp soon as I’ll be all over that and maybe I’ll give running a go too. Who knows, either way I’m sure it will be a blast!

Before                                                    Now

kws-before-photo         kws-today-photo









I’m sure you will agree, Kristina’s story is an amazing inspiration 🙂


I Want To Tone Up!

Posted on by Ricky in fitness Comments Off on I Want To Tone Up!

Most Ladies I talk to say, “I want to tone up” at their introduction session or when they start talking about their goals, so I thought it would be a good idea to share what this actually means and what you need to do to ‘get toned’ plus also share a little of my own journey.

Most Ladies when they talk about getting toned mean they actually want to create a firmer, shapelier body and look and feel better about themselves. A simple explanation of how to achieve this is by increasing your muscle mass and reducing your body fat to give you some great definition.

And, most Ladies will set unrealistic expectations about how long this process will take. If you are in great shape right now it might only take several weeks of eating and training right to achieve your goal, but for most who want to ‘Tone Up’ (aiming to lose between 1-2 stone – which is the average for the Ladies joining Fitterbody Bootcamp), it’s going to take several months of dedicated hard work both in the kitchen and at Bootcamp. My journey took 12 months to lose 37lbs and 16% body fat!

To look more ‘toned’ you need to reduce your body fat to a point where your muscles are visible, having definition when you are wearing your normal day to day clothes. Reducing your body fat in this way really comes down to your nutrition and often the scales will not tell you the whole story.

This is not about trying to get really ‘skinny’, this is about eating well and training hard to get your body into great shape and achieve an overall ‘fit’ look…..but most importantly it’s about feeling great within yourself and being healthy!

The second area you will want to look at to achieve the ‘toned look’ is muscle development. Lots of women fear building muscle as they believe they will end up looking manly but the reality is that women don’t produce enough testosterone for this to occur and you will notice that incredible things will start to happen to your body.

Many Ladies have been members at gyms and other cardio based classes, which is important in your mix, but hours spent running on a treadmill will burn calories and body fat but it won’t get you the shape you want. What you actually need to do to get the bum or the shape you want is to incorporate weight training.

The third area and the most important is what you eat and drink. The largest single impact on your body shape will be by changing what you put in your mouth each day. To keep it really simple, start eating small portioned sized meals regularly throughout the day and focus on whole natural foods that actually offer nutritional value rather than processed foods that come in a packet.


So getting toned is really about achieving the body shape you want that will make you feel fantastic inside and out. Focus on fuelling your body with the right foods which will make you feel better and reduce your body fat, then make sure you are weight training regularly each week as part of your training programme.

It normally takes just a couple of weeks to start seeing results – once you see them that is all the motivation you will need to keep going and embrace these new healthy habits for good.


Have a great day 🙂

Kind regards


Top 5: 10 Minute Workouts

Posted on by Ricky in Articles, fat loss, fitness, goals, health Comments Off on Top 5: 10 Minute Workouts

When you really come to think of it, I am sure most of us could spare 10 minutes in the morning or the evening to up our fitness game.

What can be difficult is knowing what exercises to do to maximise the time and still get a good workout in 10 minutes.

SO for those of you with that spare 10 minutes, here are my top 10 minute workouts.




A circuit of push-ups, body weight squats, bear crawls and shuttle runs (or mountain climbers if space is limited). With these moves you will be targeting major muscle groups across all areas of the body, meaning your body is working harder and doing more.



Do each of the exercises for 1 minute with no rest. Have a minute break between circuits.



The whole body – Upper, Lower and Core. It’s also great for aerobic fitness.

Perfect for when you only have a limited amount of time!




An explosive full body circuit including jumping squats and push-ups, burpees and dynamic planks. The key to the fat burning HIIT circuit is to make the movements as compound as possible, this means as big as you can, using as many muscle groups as possible.



Depending on your goals combine 30-60 seconds on each exercise with minimal rest. Complete as many rounds as you can in the 10 minutes.




Burpees, Squat Jumps, Jumping Jacks, Rest, High Knees, Sprint on the spot and Skaters. These plyometric moves will strengthen glutes, quads, hamstrings, pecs and core – everything basically!!




30 seconds of each with a 30 seconds rest, then repeat until the 10 minutes is up.



HIIT is a fantastic tool for burning body fat whilst maintaining muscle mass and improves athletic performance.

Unlike most other techniques, with HIIT it is beneficial to keep the workouts short. They must be below 30 minutes long and actually if you’re clever about it 10 minutes is ideal.




Bear Crawls, Pushups  and Squats.



Aim for as many reps as you can squeeze in a minute of each exercise, repeated 3 times, with 20 seconds rest after each set. The bear crawls are a dynamic movement that focus on your core, stability and injury prevention. Push-ups target the core, chest, triceps and shoulders. Meanwhile squats work your glutes, legs and you guessed it – core.



These are all multi joint movements using full body tension to perform each repetition. The more joints used in an exercise, the more calories burnt and better results for any goal.




Spiderman pushups, Plank (elbows), Tricep dips



Do these moves for 45 seconds each (15 sec rest in-between). Repeat until your 10 minute is over.



Once again, the benefit of repeated interval training is getting the heart rate up and working the body as hard as you can in a short space of time.