December 15, 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 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!

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 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 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!


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  

The BEST way to Exercise for Fat Loss


Want to work with us? Find your nearest venue HERE

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