June 25, 2017

The 4 Things you need for Weight Loss Success

As we approach our 8th Birthday of Body Fix Boot Camp on Thursday I often get asked how we have “survived’ so long. When I first started up I was the only Boot Camp around. Since then several have popped up and disappeared whilst we not only survive but thrive.Weight Loss inch loss

I put the success down to our clients, after all we only supply the tools they do the hard work.

When it comes to getting results I believe that there are 4 key reasons for our success with weight loss clients.

1. Correct Nutrition
I get really frustrated as I scroll through my facebook news feed at the number of crazy fad diets, so many pyramid sales diet shakes on the market now and other extreme diets. I don’t believe in fad diets and have met so many people that have suffered the yo-yo effect after doing them. They have lost a decent amount of weight, mainly water and glycogen weight and gained it back plus more because of the damage the fad diet has caused to their metabolism – soul destroying.
Our 4 week Transformation plan isn’t based on fads. Clients can lose 14 lbs in 4 weeks with sustainable healthy eating and eating plenty of food, no starving the body with us!

2. Effective Workouts
Another popular facebook badge of honour seems to be that of the cardio queen who has just completed back to back classes for 3 hours at the local gym.

The key to workouts for fat loss is to work smart and not long. Overwork and over exercise leads to burnout and injury. You must do the right workout that’s suited to you and your goals, but also not some of the crazy over the top high intensity stuff that whilst it gets you sweaty and feeling like you’ve worked out actually places strain or stress your body so it “shuts down” and does not help you gain the results you want.
Body Fix workouts are designed to burn fat without sending your body’s systems into panic mode, the aim is to get the most “bang for your buck” in other words the best results in the shortest time.


3. The best support network
The biggest factor for creating positive change is surrounding yourself with the right people. This is the step most often overlooked. Without the proper motivation and accountability it’s easy to slip.
When you work in a group setting with like-minded, supportive people like in our 4 week challenge you feel motivated to not only let yourself down but also not let your fellow challengers down.

4. Lifestyle change = Maintain results
You are not changing just for the short term. The goal is to change your life to make a positive transformation and change your attitude and approach to food and exercise. In our 4 week Transformation Challenge we help our clients lose 14 lbs and then in our continuation program help them continue to make progress and maintain their results for life.

We have lots of new improvements coming to the plan in 2016 keep up to date with them at www.bodyfixbootcamp.co.uk Our Next 4 Week Challenge starts on 4th January 2016 – If you drop 14lbs on it you get a new body and we reward you with a Spa day! Double win!

If you think you can or think you can’t you’re probably right!

I like to think that mentally I’m quite “fit”, by that I mean that I have spent most of my life using some element of discipline around sport.

Training sessions that have been tough, games when you have 10 minutes left but think you have given everything but you have to keep going.

You get the voices in your head, the ones telling you to quit, the ones telling you to keep going…… generally its whichever voice shouts loudest that wins. 12112304_10154336149919778_5739688263793821762_n

I have a Diploma in Sports Psychology and I often think that helps me when it comes to preparing clients for events but its funny how I don’t always apply it to myself.

Most people that know me will have heard me say “I’m not a runner” , I genuinely think I’m not and because I’ve said it so many times internally and externally I have started to really believe it.

Doing the Major Series North on Sunday, a 12km Obstacle Run was to be honest quite daunting for me and my preparation hadn’t exactly gone to plan.

That said on Sunday morning in a chilly field at Bramham Park I stood there, trainers carpet taped on to my feet ready to go with my usual hill walking buddies. I was up for it, I wanted to put in a decent performance, my internal dialogue was on overdrive whilst externally I was trying to look relaxed.

Without boring you with a blow by blow account of the event I can summarise it in one short sentence……. I LOVED IT! 10539123_10154336150004778_5704595475842108300_n

I found running on the soft ground fairly easy, enjoyed wading chest deep through the stench trenches, summersaulting over the scramble net, crawling under barbed wire, nets and the epic slide towards the end.

After checking my final time of 1 hour 49 minutes a fairly respectable time given that we stuck together as a team it turns out that whilst I may not be Mo Farrah, I can actually run a bit.

Moral of the story….. If you think you CAN or think you CAN’T you are probably right.

Im injured…. what can I do?

Fairly regularly in sessions I hear “I’ve hurt my [insert body part here], What can I do?” At Body Fix we are lucky that our trainers are all Sports massage or Sports Therapists so have a much better handle on adapting your sessions to accommodate injury or niggles. 374029_10151484000689778_729989630_n

 

In this post I want to outline how we need to handle niggles and injury to keep you training – or advise you to rest depending on the situation.

 

Get Specific

 

I have a couple questions I immediately ask when presented with an injury. First, “What were you doing when you hurt it?” and second, “Can you show me specifically which movements cause pain?” You can ask yourself these questions, too. As a Trainer we cannot make an educated decision on what to do, if you do not know where you currently are.

 

Be Honest

 

With injury you need to be honest with yourself. If you tell me your shoulder hurts so badly you cannot lift it and you just hurt it yesterday then theres a fair chance we will tell you to rest. We understand you are keen and ready to go, but we need to think beyond today. We are not professional athletes and tomorrow is not the Olympics. When you are injured, your priority is dealing with your injury, or at the very least, not worsening it. If you are questioning whether or not you should be at Boot Camp then we need to discuss it – if you can’t gain don’t train.

 

Recovery

 

Recovery does not mean sitting still. It could mean using a foam roller and a trigger point ball to work out muscle spasms or adhesions. It could mean visiting us for a full assessment and some treatment or some stretching advice. It could mean visiting your doctor and having diagnostic tests run. It does mean, without a doubt, listening to your body but doing NOTHING and just complaining about it won’t speed things up. Without an assessment we are just guessing at what the problem is.

 

Be Sensible

 

In many cases you can still come to Boot Camp and work around your injury, make sure your trainer is aware of the situation. We see a lot of people and we don’t know how you are feeling on that particular day. Do not do things that only “hurt a little.” If it hurts, stop doing it unless you’ve had a diagnosis. If you are hurting it, you are not healing it. Yes, it might feel better once you get going into the workout, but that has more to do with endorphins and adrenalin than it does with whether or not you are causing damage and preventing healing. This does not mean you cannot move around at all, but do not do things that cause significant pain.

 

 

No Quick Fixes

 

As with most things in life these days, we are in a hurry to get to the next step and injury recovery is no different. Beware of painkillers in general. If you want to take something, double or triple your fish oil and deal with the inflammation aspect of your injury. Pain is not a voice we should ignore.

 

If It Hurts, Stop

 

Your mission in the Bootcamp is long term to get stronger, fitter, more mobile and healthier. Training through significant pain and not resting and recovering will not get you to that place. You can do it in the short-term, but it will come back to haunt you in the form of continued injuries, chronic pain and more, I’m a walking talking example of this after years of Rugby.

 

I’ve played more games than I care to remember injured and the photos shows my retirement game where I played 60 minutes with a fractured eye socket!

 

So in summary:-

 

Many injuries won’t stop you doing Boot camp

Modifications are available for most niggles

If we are not assessing we are just guessing

Doing nothing about an injury is the worst thing you can do, they rarely just go away.

 

What is “core” training?

In a recent feedback survey for our Boot Campers the number one thing that people wanted to do more of was “core work”. It was my fault as I listed it as one of the options without really ever explaining what “core” was. DH before and after website

So in the wider world Core gets used to describe the abdominal area , people think of sit ups , six packs and flat stomachs.

This is where things get confusing…… to start with you could do sit ups all day long every day but unless you have a low enough body fat % you wont see the toned abdominals below. In fact we NEVER do sit ups in Boot Camp. Why? With me being a sports therapist as well as a PT I have studied Stuart McGills work and he has proven to me beyond reasonable doubt that Sit ups , crunches…. whatever you want to call them put you at an extremely high risk of injury. The pressure that goes through the disc when doing them can often exceed 2000 psi , that coupled with the fact that people seem obsessed with doing 100s at a time means that you are creating repeated stress in your lower back in a classic injury movement.

Does everyone that includes sit ups get injured? No, of course not but I work on a risk and reward basis and there is no benefit to your average person training for health doing sit ups yet their is a significant increase in risk. Sure if I was training a thai boxer or athlete that required abdominal flexion for their sport we would probably chuck some in but not for your average recreational exerciser.

So what is core training and what do I program in Boot Camp?

1. Stability

As it would suggest you hold a static position for a challenging amount of time, Plank, Hip Bridges and Bird Dog are the ones that immediately spring to mind.

2. Dynamic Stability

In these exercises you will hold a stable position whilst moving your arms or legs . Examples are mountain climbers, renegade row, leg walk outs, elbow to knees, spidermans, dead bugs.

3. Strength

It always annoys me if I train in a big gym and I hear a PT tell a client that they are about to do core stability work and then bust out the ab cradle for some sit ups. (never EVER use an ab cradle) Sit ups are core strength not stability.  Strength exercise would be things like the McGill curl up, Turkish get ups.

Of course I have only looked here at what would be considered core specific exercises, look at a squat your core muscles work hard to maintain a straight posture, add a weight to that same squat and the core muscles work double time. Y Lunges would be the same and of course the clean and press.

To summarise, training your core muscles is important, not for a flat stomach but for injury prevention and because its an important link in the chain of how your body works.

BUT

If its a flat stomach you desire then a focus on good nutrition and big muscle group exercises for maximum calorie expenditure is much more important.

Hope this helps.

Mark

P.S. Check out Daves 8 week PT before and after pictures and have a guess how much and what core work we did in that 8 weeks of 2 x 45 minute sessions per week!

What is a Boot Camp?

When starting Body Fix Boot Camp back in 2007 I agonised over what to call it.

I knew that I wanted to create a group program that could rival the results and support that Personal Training offers, I wanted it to be more than a faceless fitness class where people turn up with the instructor not knowing their names or what their goals were.testimonial web page 3

Boot Camp seemed to be a buzz word at the time and despite my concerns about people expecting some sort of army fatigue wearing drill sergeant thats what we went with.

So what exactly does it involve?

If you look up the definition of Boot Camp you will probably see something along the lines of:

a short, intensive, and rigorous course of training.

What we actually deliver is:-

A structured 4 Week program, with each session built on core skills, techniques and exercises from the previous one.

A supportive network around you

Simple Nutritional programming with sample meal plans, recipe books and strategies for emotional eating.

I genuinely believe after 8 years of running the program that our results exceed those of most 1 to 1 Personal trainers.

When you put that in to context – if you had 3 Personal Training sessions per week with a good PT you would be paying upwards of £360 for a 4 week block.

With us collecting together a group of people with similar goals we can deliver a program with individual tweaks for each person at a price thats nearly £300 cheaper per 4 weeks AND gets results that are just as good if not better. In fact our per session price is actually cheaper than most “turn up if you feel like it” fitness classes!

PLUS

Some people work harder and get BETTER results in the group setting, its social and you meet new friends that can support you with your goals.

So in summary…….

Don’t be put off by the title “bootcamp” you won’t get screamed at, you won’t be asked to do anything you are not able to.

You will be pushed to achieve the best that you can, you will be encouraged to work at your own pace and improve week on week, you will be expected to enjoy it ,have fun, join in the group banter and look forward to attending.

We hope to see you at a session soon and you can view our start dates at www.bodyfixbootcamp.com  

The BEST way to Exercise for Fat Loss

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Cardio or Resistance – What works best for Fat Loss?

When it comes to fat loss, most people plan to start on a program of cardio and dieting. Resistance training is just an afterthought – often mentioned as a way to “tone”after the fat is lost. Resistance training, however, can burn just as much, if not more, fat than cardio.

Don’t get me wrong Cardio can shrink you down size wise but it does just that: it reduces both your fat and muscle. You end up smaller but soft. Most people however, want to increase muscle tone while burning off fat.

While cardio burns calories and fat when you’re performing it, high rep resistance training has what is known as high EPOC or “Excess Post-Exercise Oxygen Consumption.” This is another way of saying how long your metabolism is elevated after exercise has finished.

Studies show that a well-designed resistance program can elevate your EPOC/ metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after training stops. Whereas once you stop cardio, the calorie burning stops virtually immediately.

Resistance training coupled with diet and cardio burns fat far more than cardio and diet alone. And guess what its those exact principles that we design our Boot Camp programs on.

Our next Camp starts on 1st June for Mornings and 2nd June for evenings and you can see all the info on session times here http://bodyfixbootcamp.com/find-your-nearest-camp/riccall-boot-camp/

Yorkshire 3 Peaks Challenge

On the 17th May several of our Clifton Moor and Riccall Boot Campers took on the Yorkshire 3 Peaks Challenge.

For any of you not familiar with it involves a 24.5 mile hike around Yorkshires highest Peaks, Pen Y Ghent, Whernside and Ingleborough.

The changeable Yorkshire Dales weather was kind and despite high winds it stayed dry for most of the groups with the last couple copping for a bit of a soaking.

All our Campers made it back within the 12 hour time limit with the first back in an impressive 8 hours 22 minutes!

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