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Look In The Mirror!

Posted on by Ricky in goals, Uncategorized Leave a comment

We have some amazing results and week in week out I see the smiles growing as the weight drops off.

But are you smiling?

No?

• Look in the mirror and ask yourself why?
• Are you being honest about your nutrition?
• Are you exercising?
• Are you doing something else when life gets in the way and you can’t make a class or session?
• Are you putting in 100% effort?

I know how hard the journey is and understand what you are going through. It was a 14 month journey for me but all the hard work has been made worthwhile as I have achieved my goals 🙂

If you need some help to get on track and start reaching some of your goals, please email me and we can get you booked in for a free trial session.

I would love 100’s of responses to this post.

I would love to see some of you at Bootcamp.

I would love to be able to post some more amazing success stories about you!

Make me happy 🙂

Julie x

julie@fitterbodybootcamp.com
www.fitterbodybootcamp.com


Shut Up And Take Some Responsibility!

Posted on by Ricky in goals, Uncategorized Leave a comment

As I stood there on the sad step, which I do very rarely, I knew that my nutrition has not been in line with my goals.

Now at this point it’s very easy for me to tell myself, moaning, that:

All the hard I do training wise is not working;

Or that I am eating well 80% of the time;

So what’s the problem?

But I need to take a reality check!

Stop my Moaning

And be honest with myself

And take some responsibility.

It is only me (or you) who can make any changes!

It is only me (or you) who can face the reality of what is happening.

Be honest with yourself

Because it’s only you that your cheating.

Have a fabulous day 🙂

Julie x


What would you attempt to do if you knew you could not fail?

Posted on by Ricky in goals, Uncategorized Leave a comment

In our quest for greatness the road is often rough, but we must overcome our fear of the unknown and have absolute courage. Nothing in life that’s worth having comes easy. #LewisHamilton

We often share amazing stories with you of our Ladies fabulous long term successes. But these long-term goals are made up of many short-term objectives. We focus on these daily with the ladies, whether its lifting a heavier weight, running further, doing more reps or simply achieving a first like completing press-ups on toes – we always celebrate 🙂

This morning we had an epic upper body session where I had the total pleasure of high fiving every single one of the Ladies for achieving a first.

As I said quite a lot during the session, give it a go, what’s the worst that can happen?

So many smiling pink faces left today.

If you want to come to try something new and achieve something that will make you feel amazing, simply drop me an email and we can get you booked in for a trial session.

Have a great day 🙂

Julie x

julie@fitterbodybootcamp.com


Our Success Stories – 60 Second Interview with Lisa Kennedy

Posted on by Ricky in Uncategorized Leave a comment

Hi Lisalisa-kennedy-now

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

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

I used to be an Irish dancer 🙂

You are looking amazing, tell us about your goals and achievements so far:

My initial goal was to lose 7lbs in the 6 week programme to give me a kick start after my second baby. My long term goal then was to get in a pair of size 12 jeans. I’m now on my way to achieving a 2 stone loss and am in the jeans!

lisa-kennedy-graph

What is it that you enjoy most about Bootcamp?

Everything! The variations in workouts, the motivation by other members and the trainers and the friends I’ve made. And of course, the results!!

 

 

How much better do you feel about yourself?lisa-kenndy-before

So much better, fitter and more confident in myself and my abilities

What’s next for you?

To continue my journey, and keep improving my fitness and reducing my body fat levels.

 

I’m sure you will join me in saying what an amazing achievement Lisa.  Keep up the amazing work, you are doing brilliant and I’m confident you will hit that second stone in the next couple of week 🙂

Julie

 


What Are You Drinking?

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Drinking 2-3 litres of water a day is really good for you, both inside and out.

However, that sweet drink may hit the spot but it’s not doing your waistline any favours.

A single can of coca cola contains 140 calories and 39g of sugar.

Now most people are aware that coca cola is this bad, however there are plenty of other drinks on the market which may surprise you. For example

Vitamin Water is 50 calories and 13g of sugar (in water!);

Lemon Iced Tea 200 calories and 46g of sugar;

Minute Maid Orange Juice 16oz bottle contains 220 calories and 48g of sugar.

Fortunately, there are plenty of refreshing sips that you can drink without guilt and they may actually help you lose weight and if you are aiming for a flatter tummy, reduce your bloat as well.

Here are my 5 favourite drinks to quench your thirst without packing on pounds.

Water – flavoured yourself!

Staying hydrated is important when you’re trying to trim down. Research has proven that water helps your body maintain a proper fluid balance, stops water retention (a big cause of bloated bellies), and even increases the feeling of fullness so you eat less overall. My favourite to flavour boring tap water is strawberries, cucumber and mint, or a couple of slices of citrus fruit – I like lemon & lime or orange slices.

Watermelon Smoothie

Smoothies are a guilt-free way to hydrate—and watermelon is a terrific, low-calorie smoothie base. Not only is it a natural hydrator because of its water content, watermelon is also loaded with nutrients, including cancer-fighting lycopene, as well as an amino acid known as arginine. A study in the Journal of Nutrition found that arginine can decrease body fat and increase lean muscle mass.

Iced Peppermint Tea

This minty thirst quencher is super-refreshing, but it’s also a super-effective belly flattener. Peppermint tea helps your stomach process fat, ensuring even high-fat foods like steaks are digested quickly, which helps prevent bloat.

Green Tea

Besides reducing your risk of cancer and heart disease, green tea contains catechins, antioxidants that studies show can help reduce belly fat. That’s right: Green tea can actually help you lose weight. If you sip a little before a workout, these compounds can also increase your fat burn during aerobic exercise.

Protein shake

30g of pure whey isolate protein powder 115 calories and only 1.2g of sugar in 400ml of almond milk which contains 200 calories and no sugar is a really filling post workout drink and I find this helps me avoid any snacking between meals.

Have a great day 🙂

Julie

julie@fitterbodybootcamp.com
www.fitterbodybootcamp.com

 

 

 

 

 

 

 

 


How to make a REAL change this New Year!

Posted on by Ricky in Articles, fat loss, food, goals, health, mindset, Uncategorized Leave a comment
OLYMPUS DIGITAL CAMERA

2016 New Year Resolution

When it comes to New Year’s Resolutions, it is really easy to criticise certain goals made and try and hand out some generic tips. But I don’t want to do that I want to give you guys an understanding of what you need to think about and where you need to be with your mind-set when it comes to setting your New Year’s Resolutions.

There are lots of people out there that set New Year’s Resolutions, but are you doing it for the right reasons?

Are you going about making a REAL CHANGE in the right way?

Are you ready to make a REAL CHANGE in 2016?

 

Change

In this instance, when we talk about change, we mean an alteration of your habits or behaviours which have a given result.

Lots of us want to lose weight/fat, or increase our monthly income. We could even be looking to quit smoking, or alcohol. But this doesn’t just happen by itself, we have to make certain changes to our habits and behaviours in order for these things to happen.

For example, we can’t just lose fat because we want to; all we can do is change our behaviours from those which cause fat gain and retention, to be more along the lines of habits and behaviours which promote fat loss.

This means we need to start making changes like eating better (or just less). We may need to do more exercise, and we may need to assess other areas of our life such as time management.

By making these changes and improving our habits, then we will have changed our behaviour –with fat loss being the result of these changes.

When it boils down to it, the final goal which we want to achieve in the future is the result of a series of actions which we can take NOW, and if you are wanting to make a large change, these are the terms you need to think in.

 

If we want to lose fat or gain muscle, get a handle on our alcohol intake or do ANYTHING which people commonly promise themselves come January 1st, we need to change the behaviours we have which are leading away from this goal – and to do that we need to find a way to make it important.

 

How Do We Make This Change?

Honestly, so many New Year’s Resolutions fall flat. The reason why?  They fall flat because some people don’t really want to change in the first place when they set the goal; many people are not READY to change and therefore it’s unrealistic to expect them to commit to doing so.

Most goals which people set are externally motivated, meaning that it’s not really their goal in the first place.

You hear people all the time say they will give up chocolate every year. But they only do this because everyone else is doing it. This type of external motivation means there is no real personal connection with this goal, it doesn’t mean that much to them to achieve it. Low and behold you often therefore see these people opening their Cadbury’s selection box on New Year’s Day.

Once you know that the pain which you will feel if you do not NOT reach your goal exceeds the pain which you think you are going to feel trying to achieve your goal, then you are ready to change.

If the prospect of not achieving your goal causes you no pain and disappointment, then you’re not going to be willing to go that extra mile and go out of your comfort one to reach it. So we need to find out – what is causing you pain?

Think now, about a goal you are considering for 2016. Really think about it.

We need to focus on the thing which you want rid of RIGHT NOW. The thing which causes you some degree of pain, and must therefore be changed in order for you to be happier.

Making these kinds of changes is not always easy and straightforward, and you may be worried that changing may potentially be difficult. But think about it, if you are unhappy NOW, that will not change unless you do something about it.

Once you have found this pain point, use it. You may need to start to be more active, which means sacrificing free time, relaxation and perhaps money. This may be a bit painful to do, but it pales into insignificance in comparison to the pain that you know you are feeling now. Furthermore, once you have found this pain point and identified the reason, the core belief which has led you to decide you need to change an aspect of your life, you don’t need motivation, because you actually want to do what you set out to.

 

Start Now!!

What we know now is that when you have a goal, it is your goal because on some level you know that any other alternative is causing you to be unhappy – or at least not as happy as you could be.

If someone offered you a ticket to more happiness I am pretty sure you wouldn’t want to wait until a random date before taking it.

So to make a change in 2016, start to alter your habits NOW.

I am not saying you have to try and do it all in one fell swoop because these things take time. Plus, even though we may not want it to, Christmas DOES have an impact on the amount of control you have over the finer aspects of your life.

Money is spent, alcohol is consumed, food is in abundance and sleep is occasionally cast to the wayside. The festive season WILL make it harder, but there is some progress which can still be made:

 

  • Could you drink more water every day, in spite of the festivities leading up to 2016?
  • Could you maybe try to eat an extra serving of vegetables every day?
  • Could you go to bed 30 minutes earlier on days where you aren’t kept away from home due to social occasions?

 

Small steps.

But steps nonetheless.

The combination of a multitude of little habits like these which will take you closer to your ultimate goal.

If you really do have a goal, if you really want to achieve something, then what is the harm in starting NOW. If something is causing you pain on any level, then it doesn’t make any sense to wait before making it stop.

2016 could be an awesome year; it WILL be an awesome year. Hell, it could even be YOUR year – but it’s only got that potential if you start to take the steps to make it so.

2016 isn’t special, it’s not unique, it’s just a period of time like any other.

Making it incredible comes down to you. Start now.


Consistency vs Intensity

Posted on by Ricky in Uncategorized Leave a comment

consistent

“Your progress depends upon your degree of sustained intensity in a given direction. –Roger McDonald, The Message of a Master”

There are some weeks, when it comes to exercise, you can feel on top of the world and find yourself working out really hard all the time. At the time this can feel great, and feel like you are coming into your peak when it comes to fitness and ability to give your all.

This is great!!

However, and I have seen it many times, you can eventually come crashing down. You can find yourself feeling shattered and a bit broken. You then start to take a few days rest, a few days then turns to a week, a week then turns in to two weeks, and so on. All of a sudden you have not exercised for a long while, fitness levels have dropped, feeling nervous about trying to exercise again and consequently your exercise and nutrition habits may have fallen by the wayside.

All of this coming from one or two weeks of super intense exercise.

This is exactly why we emphasise the importance of exercise consistency over intensity, and you should never try and let your intensity affect your consistency.

Consistency is really the key to lasting results with your health in all areas.

Which one are you most likely to stick to, and which do you think is going to be best when it comes to helping you consistently progress your fitness and health?

3-4 times per week, with adequate recovery in between each session.

Or, 6 times per week, with a week off to recover.

Furthermore, which one do you think will allow you to consistently keep up consistent exercise intensity?

Psychologically if you have planned your week of exercise to have days to push it hard, followed by days to take it a bit easier, you will unconsciously allow yourself to really give it your all in your intensity session  because you will know that you don’t have to back it up the next day with another massive effort. Give it a go!

There’s also the cortisol factor as well.. When you train with intensity all the time, you push your cortisol levels up,  (that’s your stress hormone). If you are stressed and cortisol is running around in your system for too long, you’ll hold more belly fat. So those rest days are super important for a flat tummy… Aaah… Nice. So it’s all in the balance.

So next time you are thinking of trying to go hell for leather and exercise every day, just think about what impact this might have on the other elements of your health and fitness routine and your ability to keep up your consistency.


The Ultimate Fat-Burning Exercises

Posted on by Ricky in Uncategorized Leave a comment

bang

When it comes to exercising and fat loss, we all would prefer to get maximum results in the shortest amount of time possible.

So it boggles my mind sometimes when I see people spending loads of time in the gym on single muscle isolation exercises like biceps curls and triceps kickbacks when they could be getting stronger, faster and burn more calories in less time with full body exercises.

While isolation exercises have their place and are great for bodybuilders trying to sculpt and define specific body parts, they’re not the the best choice for the typical exerciser looking to get in the best shape in a limited amount of time.

Not only will full body exercises make you more functionally fit, meaning they’ll help you perform better in everyday activities or athletics, they’ll also work more muscles at one time and burn more calories while doing it.

Here are 10 full body exercises that will get you more bang for your buck:

1. Burpees

If I had to pick an exercise that I love to hate, burpees would be it. Not only do burpees require nothing but your own bodyweight—meaning you have no real excuse not to do them—they’re awesome for full body strengthening and will condition you like no other exercise can.

How to do them: Stand up straight, then get into a squat position with your hands on the floor in front of you. Kick your feet back into a push up position. Jump and return your feet to the squat position as fast as possible. Immediately jump up into the air as high as you can. Add a little clap for some extra flamboyance!

2. Squats

My favourite exercise of all time has to be the squat. Not only will squats give you a strong, powerful lower body, they’ll also work your core, strengthen your back and work shoulders as well.

Plus, you can do squats using just your own body weight for an awesome, do-anywhere exercise, add weight to make them even more challenging.

How to do them: Stand with your feed hip-width apart while pulling your shoulders back and engaging your abs. Push your butt and hips back as if you were sitting in a chair. While keeping your weight on your heels, lower down until your thighs are parallel or lower to the floor. Raise back up to the starting position, squeezing your butt and pushing your knees outward as you straighten.

3. Step ups

Step ups are a fantastic exercise you can do with very little space that will strengthen your legs and core muscles, build endurance, and get your heart rate up all in one move. You can even do them at home on the first step of your flight of stairs, so again no excuses not to do them

To make step ups more challenging, add weight or step onto a higher surface.

How to do them: Stand in front of a box or an elevated surface, pulling your shoulders back and keeping your abs tight. Set your left leg onto the box, then step to top of the box making sure your feet are flat. Step back down with the same leg, then repeat with your right leg.

4. Push ups

Forget any fancy machines you see in the gym, do push ups instead. Push ups work your arms, back, chest, core, butt and even leg muscles. The best thing about push ups? You can do them anywhere.

How to do them: Start in a press-up position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs, then lower yourself down so that your chest nearly touches the floor while keeping your elbows as close to your body as possible. Push yourself back up into the starting position and repeat.

Push ups modifications for beginners:

  • Incline push ups: Find a bench, a table, or a similar sturdy raised surface and assume a press-up position with your feet on the floor and your hands on the elevated surface. Do a push up from this position. As you get stronger, find lower surfaces to do them on.
  • Push ups from your knees: Start in a push up position with your knees on the floor. Tighten your abs, glutes and thighs, then lower yourself down so that your chest nearly touches the floor while keeping your elbows as close to your body as possible. Push yourself back up into the starting position and repeat.
5. Dips

Want to work your chest, triceps, shoulders and abs all at once? Start making dips your go-to exercise.

How to do them: Stand in between a set of parallel bars. Grab the bars, straighten your arms, and hoist yourself up off the ground while slightly crossing your legs. While pulling your shoulders back and keeping your chest up, lower yourself down so that your elbows are parallel to the floor. Raise yourself back up to the starting position so that your arms are straight.

Dips modifications for beginners:

  • Elevate your feet: Assume the same position between a set of parallel bars as described above, but put your feet on an elevated surface to make it easier.
  • Use a bench: Sit on a bench or sturdy surface with your feet on the floor and your hands behind you, elbows bent behind you. Raise yourself up off the bench so that your arms are straight and feet still on the ground. While keeping your shoulders back and abs tight, lower yourself to the floor, so that your elbows form a 90 degree angle. Raise yourself back up and repeat.
6. Jump lunges

Jump lunges are a crazy leg burner. But they also get your heart rate up quickly as well and challenge your balancing skills—making them a fantastic full body conditioning exercise.

How to do them: Start in a lunge position with your knees touching or almost touching the floor. Jump up explosively and switch legs so that your rear leg is in the front and front leg is in the rear, then repeat as fast as you can.

7. Kettlebell swings

Everyone from bodybuilders to the most casual exerciser love kettlebell swings for a reason: they rock. Not only are kettlebell swings great for fat loss, they’ll build increased power, cause greater muscular endurance, increase your anaerobic and aerobic capacity, and more.

How to do them: Stand with your legs hip-width apart, holding a kettlebell between them. Allow the kettlebell to swing slightly behind your legs, then snap your hips forward, bringing the kettlebell straight over your head. Keep your eyes on the kettlebell and point it straight up or slightly forward. Pull the kettlebell down from the sky and repeat.

8. Box jumps

Great for building lower body strength, conditioning, and preparing you for any sports where jumping is involved, box jumps also burn major calories and will get your heart rate up in a hurry.

Plus, jumping up on something high looks pretty awesome, and who doesn’t want to do that?

How to do them: Stand in front of a box or sturdy raised surface. Jump up onto the box, landing with both of your feet on top then straighten your legs. Jump back down from the box, then immediately jump back up and do it all over again.

Box Jump modifications for beginners:

  • Step Up, Jump Down: Stand in front of a box or sturdy raised surface. Step your left foot on to the box. Then pressing to bring the right foot up and ending with both feet flat on the box. From here jump backwards off the box, softly landing with both feet on the floor. Repeat.

 

Now go work hard, get sweaty, and have fun!


Top Tips For Super Strong Willpower

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willpower

It is often that just when you need it, your willpower disappears. For example, in the face of some chocolate cravings or a really tough workout, it can be that nothing is there to lift you on and persevere. This is then where you can lose sight of those important weight loss or fitness goals you are aiming for. But if you have a few tricks up your sleeve when motivation starts to dissipate, then this can offer up a huge lift in self-assurance and willpower.

Tip 1. Dessert is Calling

Imagine you have just gone out for dinner, you have been really good and managed to sidestep the bread basket and ordered some meat and veggies. However, the dessert menu comes round and that determination starts to wane.
The best thing to do is order a very healthy starter, as it is then unlikely that you will want to eat much more after your main course. Those levels of fullness should help to indicate to you that no more food is needed and so will make it much easier for you to turn down the desserts.

Tip 2. Just One More Rep

The workout is tough and you are finding everything very heavy today, how do we then keep up the intensity and not give up. A good thing to do are drop-sets. This means you just go as far as you can with your usual weight and then once you can’t go any further, drop the weight and go again with a lighter weight. This will help to keep up intensity and can really help to produce significant results in the gym and with your body.

Tip 3. Where’s The Wine?

Friday night, been a long day and all your mates or work colleagues are off to the pub. You are very tempted, but know in the back of your mind that one glass of vino could then lead to five, then a next-day hangover binge fest.
A good thing to do is to keep your schedule busy. Sign-up to an evening fitness class, or schedule a date with your partner /friend. This will help cut the temptation of hitting the pub for a few drinks. If you do fall off the no-alcohol wagon, don’t beat yourself up about it. This is not failure, but make sure to learn some lessons from it and move forwards, reconnecting with your goal.
These are all great tips to help you stay strong with your willpower in various situations. Give them a go and you will definitely feel the benefits of how they work on your ability to stay in control.


How To Find That Big Mistake You Are Making

Posted on by Ricky in carbs, fat loss, food, health, Uncategorized Leave a comment

I have had it plenty of times that clients have approached me saying they have not lost any weight despite eating healthily and exercising regularly. There is one simple and easy way to find out the answer to the solution to this issue…….daily nutrition logs.

Without making notes like a daily nutrition log it would make it very hard for me or anyone to discover where there may be certain mistakes, of which you can then make constructive changes to your nutrition. How could I recommend any certain changes, if I don’t know what I am changing?

Nutrition logs are extremely effective at showing what has been eaten or drunk across each day. It can also help to identify certain trends in nutrition or possible nutrient deficiencies. Additionally, it may help to identify which foods may be leading to any sluggishness or tiredness felt at points in the day. Finding out this information can then help us to make certain corrections and alterations to your nutrition of which can help you to feel much healthier, energetic and help achieve your goals.

Daily nutrition logs also help to provide some accountability and provide you with some awareness of the foods you are actually eating each day and when. Having greater food awareness and knowing how certain foods affect us each day can help to find better alternatives to try and maintain our energy levels, productivity and positivity each day. For example, each day you start to feel sluggish at the same time each day and feel that something you are eating is not having a positive effect, but don’t know what food is causing the problem. This is where nutrition logs come in to their own by helping show what you have eaten and when. Thus helping identify the food source causing the problems, from which you can then tinker and make some adjustments to avoid that sluggish feeling each day.

How Can I Record Accurately?

A good way to start is by logging everything as you go, this way you will not have to risk trying to remember what you have eaten earlier in the day and possibly getting it wrong. A really easy way is through the myfitnesspal app which logs everything and calculates food nutrient content, which saves you having to scroll through endless food labels looking for carbs, fat, protein and calories.

Record what you eat — if you feel some foods don’t agree with you or the variety of your food choices may be lacking, you can call on your records to see how many times you have consumed certain foods each week.

How much — record the uncooked weight of your food items, as some foods can change in size, structure and weight when cooked. I would suggest using pre-cooked weights where possible.

Time – It is important to record what time you eat each meal and how much you ate. Because if you start to feel tired after lunch, it may be the food and/or amount of that certain food you ate which may be causing such problems and may need to be removed/reduced.

How you felt — did you feel good after you ate, did it energise you and provide you with lots of energy, or did you feel tired and rubbish? These are important questions to ask yourself each time you eat, as this will help to identify which foods may make you feel tired or on the other hand more energised.

From recording this information you will be able to discover some interesting habits and trends that you may not have noticed without noting your daily nutrition log. For example, you may find that you have certain food habits that you struggle to break and lack variety in your diet. Making notes will also confirm to you exactly what you eat, from which you can then identify whether you are lacking certain macronutrients in your diet, such as whether you are eating too many carbs, or too many fats each day. Making certain changes to your nutrition from this information can then help to optimise your nutrition to help achieve the best results possible.

However, making a daily nutrition log can be time-consuming and boring, especially if you start to note very specific details. So, for those of you who feel you would struggle I recommend you start by just trying to note the basics like food eaten, when and how much. This will help to get you into the habit and then you can gradually increase the level of detail noted each day, which will help you even further with your diet and results.