Free consultations at BourneFit

Thinking of coming in to improve your health, fitness, energy or performance?  We are currently offering the chance to test drive our services with a free consultation.  Come and see what we can do for you.  We are specialists in all of the following..

 

  • personal trainer in bournemouthFitness training
  • Weight loss
  • Exercise rehab
  • Sports performance
  • Diet and nutrition
  • Fitness/health assessments
  • Exercise programming

 

So whatever your goals, get in touch to book in, we can customize your first session and get you started.  personal trainer bournemouth

Get in touch with us here

 

7 top tips for health you may have forgotten

It’s often the same in so many aspects of life.  The simple things done well make the biggest difference.  Here are 7 top tips you may have forgotten about which will all improve your health and fitness.

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1. Chew your food properly

How easy it is to wolf a plate of food in 10 seconds.  Chewing food properly not only helps your digestive system but also allows the stomach to let the brain know you’ve had enough.  Plus you have a better relationship with food by enjoying it more.

 

2. Don’t skimp on footwear

From a pair of running trainers to weekend pumps, don’t buy cheap shoes (wife if you are reading this please ignore).  Our foot health is very important for mechanics further up the body and decent footwear really is worth every penny.

 

3. Eat the proper version

In as many aspects as possible, eat the proper full fat, unadulterated version.  It may be higher in calories or you may think it’s bad for your health but it’s probably better.  Diet drinks are a classic example.  Eat full fat yoghurts, butter, everything in it’s least processed version.

 

4. Drink enough

It’s amazing, still how many people don’t drink enough.  Salt intake, hot weather, caffeine and exercise will all affect water levels, so drink up until your wee is pale or clear.

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5. Goals and rewards

Set goals for yourself, be it weight loss, fitness or health goals.  You are more likely to achieve them this way.  A handy way of succeeding is also to build in rewards.

 

6. Have fun

Frisbee in the park or a grueling gym session.  I know which one I’d rather choose!

 

7. Go long and easy

Long steady exercise sessions have profound effects on fitness.  Think long walks down the beach with an ice cream half way or weekend bike rides in the forest.  This way of getting fit is often overlooked, but is probably the way we are designed to work..

 

Want training advice, weight loss or anything related.  Come in and see us…  www.bourne-fit.co.uk

 

Why Girls Should Be Lifting Weights (Sarah’s Story)

It’s nice to be strong…….

Lets clear one thing up for woman that want to get into lifting…….weight training isn’t going to turn  into a muscle clad monster with veins like electrical wire and arms thicker than your legs! This happens to men because of testosterone. As woman have less of this hormone they get all the benefits of weight training without lots of excess muscle. By benefits we mean, improved muscle tone, boosted metabolism, increased fat loss, better posture, higher lean mass, increased bone density, better immune response, and best of all….STRENGTH!

Enter Sarah…….

Last year Sarah returned from Australia with her husband and young baby and caught the bug for lifting weights. Before moving to Oz, Sarah had been coming into the gym with us for our group sessions. She laid down a good foundation in resistance and cardio training in these sessions , though it wasn’t until after having her baby in Oz Sarah really started enjoying lifting heavy weights! Back in England she was doing bootcamps, but hadn’t got back into the weight training like she wanted. So I gave Sarah a proposition…….

Bench

How’s this sound?…..

I thought it would be great to see what you could be achieved in a short time and no junk training! So could we improve the four biggest compound Strength movements with just one and a half hours of training a week?

Lets see what you’ve got……

We made a record of how much Sarah could lift for one rep in Squats, Deadlifts, Clean and Press, and Bench press. We also took her weight and body fat percentages. Over the next month and a half we had two 45 minute sessions a week. We had a Squat and Clean and Press specific session, and a Dealift and Bench press specific session. These sessions were about quality over quantity! We didn’t waste time with empty reps and constant repetition of the same movements. We chose appropriate exercises with weights to build motor patterns, reinforce movements and help areas of her posture that needed correcting….over the 6 weeks WE DIDN’T TEST STRENGTH, WE BUILT IT!

This is where she started…..

pressAt the start, Sarah’s stats were:

Weight: 57.5kg

Bodyfat: 25%

Squat:  55kg

Deadlifts: 80kg

Clean and Press: 30kg

Bench Press: 40kg

 

In 6 weeks……

DeadBy the end Sarah’s stats looked like this,

Weight: 58.4kg

Bodyfat: 24% = 1% drop….which means a 0.6kg reduction in bodyfat, and a 0.3kg increase in lean mass!

Squat: 70kg = 15kg increase

Deadlift: 90kg = 10kg increase

Clean and Press: 45kg = 15kg increase

Bench: 50kg = 10kg increase

 

squatThe outcome…..

Sarah didn’t change her diet, or dramatically change her training, she just added 1.5 hours of very specific, quality strength training. Her body shape has changed for the better, with a massive increase in muscle tone, shape, improved posture and a drop in body fat. The biggest thing to take away from this is Sarah’s increase in strength! She’s feeling more confident because she’s stronger!

 

Where do you start?

Getting started is the hard bit…Don’t know where to start? What you need to be doing? Don’t want to fight your way through all the muscly blokes in the weights section of the gym, or an injury or posture problem holding you back? We can help!

We can take you through the best way to train, show you whats safe and what are the effective ways to exercise with weights. All to getting you on the path to making you a leaner, stronger and better version of yourself

To get started and book in with us at BourneFit for a session just click here

Foolproof fitness, our approach..

A little while ago we posted a short article on ’20 minutes or bust’ helping us to re think the quality of our training (see it here).  New years resolution time and possible even time to start getting in shape for the spring/summer let’s look at quality.   Whatever your goals, big or small, these two points cannot be emphasized enough…

Bournemouth Personal Training

The trick to good training is it’s always specific and therefore we need to get specific in our approach.  What is it we are really after?  For many it’s simply a case of wanting to feel healthier and more ‘in shape’.  Again we need to drill down to exactly what needs to be done to get to that stage.

We really need to drill down to what’s most important…

Let’s start with a quick overview on the elements of fitness and what can be done in minimum time (again).  It’s important to work out your highest priorities..

Fitness – aerobic fitness can be boosted easily with a total workload of say 5 x 1 minute intervals (painful but effective!).

Strength/toning – we don’t need to train like bodybuilders.  Personally I only do 20 minutes of gym work twice a week.

Flexibility – stretching is often best done 3 x 5 minutes a day regularly.

Weight loss – it’s more than half nutrition, make small changes to your diet

Nutrition – basic natural foods still rule!

Along these lines, incidentally we currently run 45 minute Personal Training sessions based on higher quality in less time.

bournemouth gym membership

..then we need to make choices we can stick to

Where do you see your time best spent?  Do you love/hate the gym?  What did you spend time doing as a kid?

We need to work to our strengths and weaknesses here as we should be in all areas of life.  I have heard people say “I should be running to burn calories” or “what’s going to get me fittest?”.  The obvious answer is if you are naturally ok at running and can tough out the weather, go running.  If it hurts like hell, have a history of knee pain and hate the outdoors don’t do it!

The most effective exercises are the ones you will stick to.  Some people need more motivation and maybe choose events to build up to.  Others prefer team sports, individual sports, grunting weights, hitting things or climbing hills.  Often lots of variety will help and remember it’s all very individual and not necessarily forever.  Don’t be afraid to experiment..and definitely come and see us for a session to make a good start on things..

 

At BourneFit we are about quality training that’s right for you and choices that you’ll stick to.  

For more info visit the website or give us a call.  Click here for current offers.

 

 

BourneFit Vouchers available

Stuck for a gift idea?  For the upcoming festive season, a birthday present or simply because you love someone, why not get that friend or family member some Personal Training or Sports Massage. We offer vouchers to any value you like from £20 upwards..

Personal Training voucher

Get in touch and we can arrange collection, email or even postal delivery.. Contact us here

20 minutes or bust!

Over the years, workouts whether in or out of the gym have changed.  One thing that seems be more and more relevant to most people nowadays is shorter more efficient workouts.

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What are your top reasons for training? It may be one of the following:

 

Strength

Flexibility

Cardio fitness

Weight loss

Toning

Core stability

The good news is that any of the above can be achieved in well under the conventional hour workout.  In fact 20 minutes is often enough.

Remember the key rule of exercise.  Do something that makes the body respond, essentially we are trying to overload the body.  Here are a couple of examples of how you can ‘get it done’ in just 20 minutes..

Cardio – much research shows the best gains in fitness are intervals.  Perform a good worm up then aim for 5 x 1 minute intervals at 95% followed by very easy 1 minute recovery.  Cooldown and stretch, job done!

Weight loss – a very effective weight loss specific workout would be a workout before breakfast on an empty stomach. 15 minutes of cycling or running followed by a 5 minute mini circuit for fat burning all day.

For many a huge barrier to exercise is time – well guess what, not any more.  The more of these types of workouts we do, the better we feel and the fitter we get.  This is a massive motivator and a brilliant way of including exercise into a busy schedule.

For more on Personal Training, Weight Loss or anything health and fitness related visit the website www.bourne-fit.co.uk or give us a call!

Everything in moderation

Very wise words indeed, but this phrase seems to creep in more and more in the field of fitness and nutrition.  Let’s look at a few simple examples from both ends of the spectrum.

In training for example, lifting heavy weights to failure or working hard on a sprint training session is a fantastic way to progress.  Following one of these sessions the body needs recovery.  Going out the next day and smashing it all over again, or doing a similar intensity breakthrough workout does not work.

personal trainer bournemouth

The same can be said of any key nutrient (of which there are hundreds).  Most vitamins and minerals have a healthy effect on the body in some way.  But take an excess and often the overdose symptoms can be horrible and if there are no overdose symptom we need to consider that all nutrients work in harmony with each other.  Excess of one will often cause an imbalance in another.

At the other end let’s look at what we’ll all be eating this summer – ice cream.  Now, I’m not saying go out and and pound the ice cream day after day, but the odd bowl or cone won’t hurt.  In fact, if it’s good quality ice cream, there’s decent cream in there which is slow release treat and a little now and again is ok.

personal trainer bournemouth

Finally, stress.  We need a little of this stuff to get us out of bed in the mornings and perform optimally.  Too much will play havoc with hormone levels, stop you recovering from training, stop you losing weight and make you feel rubbish.

So remember…

Really tough workouts are great – but are only suitable a couple of times a week.

Vitamin and mineral intake or even supplementation is good for health – but in balance.

Don’t make trips to the New Forest Ice Cream factory each week for 5 litre tubs!

Avoid too much stress, put your trainers on and go for a hike in the forest.

 

Training: how much is enough?

How much exercise we take is an individual mix.  It depends on what our goals are, types of training involved, results, motivation and lifestyle. Let’s have a look at what typically needs to be done – how much is enough?

BoxingGOALS

Really and truthfully our goals will dictate most of our training.  Take weight training for example.  Someone who is looking at general fitness may need as little as 15-20 minutes 2 times a week as part of another workout.  Someone looking for cover model of a fitness magazine will need to be pounding the gym most days of the week.

The same can be said of cardiovascular exercise.  Someone looking for an increase in fitness could see results at as little as 3 lots of 20 minutes per week.  Distance events like marathons and triathlons would definitely require more hours of commitment due to the nature of the event.

yoga

THE JOYS OF MINIMALISM

The good news for some is the way some research is headed.  Less is more so to speak…

  • Strength training – much can be done in under 30 minutes these days.  3 sets of quality is better than 6 sets of junk!
  • Cardio – fitness benefits from interval training are extremely high.  Most people cannot finish a set of 8 x 1 minute sprints which is more than enough to boost cardiovascular fitness.
  • Flexibility – A few minutes 2-3 times a day is still the optimum amount of time to stretch a muscle group.  Beyond this the effect of stretching reduces.

So..it is worth really drilling down and considering what elements of fitness are most important.  At times it may be a case on maintain one, work on another.  On a busy week it’s extremely easy to let it go altogether – why not maintain instead.

For more info on training or to find out all the above can be applied visit BourneFit – Our Bournemouth Personal Training Studio.  Even a one off session can be a huge step towards efficient workouts!

What We’re Normally Eating

Loads of you are now back on the training and healthy eating for the new year, and have been asking what we are eating a normal day. As we normally try and log most of our training and diet it would be easier to just take a random day and lay it out. So here they are:

Luke’s

Breakfast 1
4 whole eggs scrambled.
3 slices of back bacon.
150 grams of baby button mushrooms.
all cooked in butter)
Protein shake made with water.

Breakfast 2
2 Raw tomatoes
50 grams of green olives
Quarter pot of full fat hummus
2 Espressos
Handful of cashews

Training
2 hour road ride based on HR zones
Zone 1 = 7%
Zone 2 = 10%
Zone 3 = 15%
Zone 4 = 65%
Zone 5 = 8%

Post training food
Protein shake
2 oranges
chocolate recovery drink


Lunch
200 grams of boiled broccoli
175 grams of pork chops cooked in sesame oil and 5 spice
1 yellow bell pepper cooked with the pork
1 Espressos with MCT oil


Dinner
200 grams chicken breast - roasted
100 grams of cherry tomatoes - roasted
1 large red onion roasted
Spinach salad with mozzarella and balsamic vineger

Snack
Full fat cheddar cheese 4 slices
Table spoon of hummus
10 red grapes
10 almonds

Si's

Breakfast
3-4 Scramble eggs with butter
Smoked salmon  
Half a red grapefruit
Linseeds
Multivitamin
Double espresso with coconut oil
Ton of water

Snack
Almonds/Brazils

Lunch
Spicy Chicken
Roasted peppers. courgettes and aubergine
More coffee

Training - (running/cycling)
1-2 hours
Zone 4-5 where necessary
1-2 Flapjacks

Post exercise recovery shake
Turkish Lahmacun if it's been a tough session!

Dinner
A stack of Chilli con carne (no rice)
Fresh fruit
Glass of red wine

As you can see it’s nothing too dramatic. We’re not too concerned about calories, but mainly the quality of food we eat when we’re hungry. The main thing to take from this is we avoid refined sugar, wheat and make up our calories with good quality fats. If you’re trying to make a start on eating healthier and losing some weight just start by cutting out sugar for a week, then start getting rid of the wheat the week after that, you’l be amazed at how quickly start feeling better and losing weight. Or even better and go back and take a look at our old blogs on Ketogenic Eating, and the 30 Day Slow Carb Challenge. Or even better book in for a session where we can take you through it


 

The Beast – How We Dragged Ourselves Around 12.5 Miles of the Purbeck Coastline!

So as some of you might know we decided to take part in this years Purbeck Beast…..and it did exactly what the name implies. We had heard lots of stories about the hills, steps and treacherous terrain, but we thought to ourselves “How bad can it be?”…………

So a couple of Sundays ago on the 1st of September we made our way to Corfe and parked up in a field. It was pretty nice weather for running, still cool and no sight of wind or rain, but the ominous feeling set it when we saw who we would be racing against. Everyone else was is team colours for their running clubs, and then there was us….stood in Barefoot shoes and old cotton t-shirts…..we definitely didn’t look the part. This was made even more obvious as runners studied the map intently, making comparisons from the year before and the slight changes to the course. We on the other hand looked at the map, looked at each other, looked back at the map, shrugged and headed to the start line……true professionals!

runWe took the 5 minute walk to the start line, and it was packed, 425 runners bouncing on the stop, talking strategy and comparing anti-chaffing creams. Quick briefing from the marshals then BANG, the race began, months of training now had to pay off! The first priority was to get away from the congested pack at the start, so we shot hell for leather down the outside avoiding the ditches. After a very short and quick section of downhill on road, we then turned off and began the first uphill. This helped spread the pack out, and took us back around to the first bunch of spectators……this would be that last time they saw us looking fresh and happy.

The course then undulated for the next few miles, then we hit the first long uphill. A rocky broken path that continued up for about 15 minutes, it then flatten off and on to grass, then back to another 10 minutes of climbing……Brilliant! We then had a pretty technical and very rocky long section of downhill, this was the one downside of the barefoot shoes. Our feet took a battering for the next couple of miles until it leveled. The general pattern of climbing followed by descent continued until we hit the coast. There were some short steep climbs on the coast followed by some long windy flats, this was a relief on the legs, and the views were incredible.Footpath_ascending_Houns-tout_-_geograph.org.uk_-_1633014 (1) After hammering along the coastal paths for a few miles we reached Chapman’s Pool, a few hundred steps down, followed by a few hundred steps up…..This was brutal! Negotiating the steps down was treacherous enough and pretty draining, the way up was hideous. All ready very tired legs walking up a few hundred very steep steps, and to make life worse, at the top of the steps there was still a couple of steep climbs…..We will never moan about a flight of stairs ever again!

We then started heading away from the coast, the paths seemed to flatten out a bit more and the climbs became less sharp. We began a gentle climb into Kingston, sadly this gentle climb seemed to last for about 30 minutes, and really finished off the legs. We then made it into Kingston, and awaiting us with some encouragement was Bex, Michelle and Charlie. We pulled our shorts up to look like “proper runners” and shot past until we were out of sight…then we got back to breathing out of our arses again! We then had our last drinks station, necked a gel and saw Corfe Castle on the horizon, a huge relief! The last couple of miles stayed fairly flat, couple of steepish climbs and loads of stiles to climb over. We started recognizing things from the start of the race so knew it wasn’t too far. We turned a blind corner, around an old wall and there it was…the finish line!

run2

We crossed the finish line in an official time 1:50:41, putting us 108th out of 425 runners. We had beaten our target of going in under 2 hours and surviving! The Garmin at the end read 12.47 miles with 2017 feet of climbing in total. We then made out way to the nearest pub for some well deserved lunch…..the journey was slightly interrupted by a spot of cramp in the car which required some road side massage, but we don’t really wanna talk about that! The rest of the day was a blur, and naps were both had on the sofa in front of the tele. The legs remained trashed for the next couple of days, but as they recovered we slowly began to forget about the pain of all those hills and started talking about what we would do differently next year…………………….

run3

So that’s next year sorted then!

Kind Regards,

Luke and Si