5 reasons to hire a Personal Trainer

Of course we are biased, but having a Personal Trainer has a long list of benefits.  Here are the top 5 reasons to hire a Personal Trainer not based on what we think, but on what our clients have fed back to us.

  1.  It helps you actually turn up.  How many times we hear “I could have stayed on the sofa”, then guess what, it’s one more session in the bag and one step closer to your goals.  Simply being accountable to someone else massively increases the chances of actually turning up at all.
  2. You try new things.  It’s easy to get stuck into the same old routine or have a ‘fixed’ way of thinking.  We regularly get people thinking outside the norm whether it’s just a new exercise or a whole new approach to training.
  3. Consistency.  Most people come and see us on a regular basis and tend to exercise and eat better in between.  It comes down to that accountability again.
  4. Knowledge.  Knowledge is power, right?  When you are educated to what your are doing the results and the meaning improve.
  5. Results.  The very basics with training for results are all the points above.  Getting the intensity and the balance right is key to results, which let’s be honest is the main thing that drives us.

Visit our website at www.bourne-fit.co.uk  for more info, including any special offers we have at the moment..

 

25% off Personal Training in March

personal trainer bournemouthIt can be tough getting started, so as a spring incentive we are offering 25% off your initial purchase of Personal Training sessions this month.  Sessions are entirely tailor made to your goals and ability in our exclusive Bournemouth Personal Training studio.  There is simply no easier way.

Within the first 5 weeks we can offer assessments, training program, nutrition plan and full support.    Perfect to get you going this spring.

See the website for all the info.

Get fit for skiing

Folks, it’s that time of year for planning winter sports trips away, something that has always been popular.  The best saying we tend to repeat to people is “get fit to play sport, don’t play sport to get fit”.  And with skiing and snowboarding it differs slightly to other sports as for most people it’s a one off well invested annual ski trip.  Unless you are in great shape you will no doubt get tired, sore or at worst injured, resulting in missed action or disappointment.

So let’s break it down, this can be done for any sport or activity…ski-1434043

Elements involved:  Cardio fitness, leg strength, core strength, general conditioning & balance work

 

The training plan.

Monday – 45 mins Cardio (running, hiking & cycling are great)

Tuesday – Strength program (legs/core and circuits)

Wednesday – off

Thursday – 45 mins Cardio

Friday –  Strength program (legs/core and circuits)

Saturday/Sunday – Down the dry ski slope for some lessons it is then!  Alternatively if you have a weak link, this can be given extra focus on the weekend session.

 

This is a pretty solid guide.  Most importantly this needs to be done for 6-8 weeks minimum before departure (hence this article released in November).

 

Want to do all this properly?  Visit the website at  www.bourne-fit.co.uk  and get in touch.  

 

 

 

The perfect start to your fitness campaign

Thinking about getting fit can be a real effort.  Like most things in life the thought of doing something is often worse than actually doing it.  In fact there is a popular quote / formula along the lines of “the size of the task grows in relation to the amount of time we spend thinking about it!”.  How true, how true.

When it comes to your health and fitness we are of course here to help.

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We currently offer Personal Training sessions as a one off, but more popularly in 5 week blocks.  This is the perfect platform on which to build, arming you with all the fitness, nutrition and training knowledge to carry on forward.

Of course at this point you can simply carry on seeing us (of course you will, chances are you’ll be flying by then!), it’s entirely up to you.  Clients old and new at Bournefit would agree it certainly is time well spent…

For more info or an obligation FREE consultation see the website at http://www.bourne-fit.co.uk/ 

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

 

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

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

The 30 Body Challenge – THE RESULTS!!!!

photo 1So the 30 days are over!!!! I’m not gonna say its been clean sailing the whole way through, but it’s been a pretty good experience. Once I got through the difficult first week of caffeine and sugar withdrawals it all leveled out into a maintainable lifestyle…..and that’s the key word “Lifestyle”. This actually isn’t a faddy diet or something we drop in and out of  it should just be what we do all the time, eat clean and cut out the processed junk. So I suppose we better get down to the nitty gritty of the results!

Start to Finish!

Day 1

Weight = 78.2 kg

Chest = 108 cm

Waist = 86 cm

Body Fat = 12.9%

Day 30

Weight = 73.6 kg

Chest = 106.5 cm

Waist = 81.5 cm

Body Fat = 10.1%

Totals

Weight = 4.6 kg loss

Chest = 1.5 cm loss

Waist = 4.5 cm loss

Body Fat = 2.8% loss

What the Numbers Mean

So everything has gone the way that was expected, weight and body fat have dropped at a slow and steady rate, and I haven’t sacrificed muscle in the process. The best was to work this out is taking body fat percentages based on weight at the start and finish. So my total weight in fat on Day 1 was 10.1kg, my total fat on day 30 was 7.4kg. This means a total fat loss of 2.7 kg, so that’s a 26% loss in total body fat…..which in 30 days is a massive result. And taking into consideration of reduction of weight in water retention, the total  loss means only tiny percentage will be lean muscle tissue. The other numbers to look at are waist and chest measurements. Most people carry fat around their midsection, and for men large amounts of muscle is carried around the circumference of the upper torso. For men seeing a larger reduction in waist compared to the chest means the body hasn’t began to massively break down muscle tissue for energy and is burning fat. This can be a huge factor in peoples weight loss when crash dieting, as the body will break down muscle tissue, this looks great on the scales, but not good for the body. For woman, measurement of muscle mass is less significant, but still use waist measurements to track fat loss. The other thing to take into consideration is bloating and water weight. When the body has higher amounts of stored body fat and sugars in the system, the level of water retention can be very high. This can add as much as 2-4 kilos of extra weight. So as promised on Day 1 a before and after photo (just to let you know, the sun tan helps a bit)

Before - After

So what can be taken from the last 30 days?

The biggest thing to take from this is the way I have felt over the last 30 days. I’ve had more energy, slept better, been more alert, recovered quicker from training (taking the adaptation phase at the start into consideration), been less bloated, mood has been less erratic, appetite has been more stable, less mucus in my nose and throat and generally feeling amazing. I mean these are huge responses, and show that my body is now less occupied with all the things that I shouldn’t have ingested in the first place and is now just getting on with all its normal tasks. The other thing to take into account is that fat loss is just a byproduct of the whole experience. At not point did a calorie count, or read grams of fat and carbs on packets. I ate fresh, clean food and actually had massive portions, and the times I did want to snack, I made sure it was healthy and not full of sugar and junk! I may have had the odd cravings, but at no point was I physically hungry. Like I said before this isn’t a fad diet, it’s a lifestyle, and when you incorporate it, weight loss is actually the easy part. As for the cold showers, mini workouts, and ice cold drinks, this definitely helped. And that comes down to one thing…….keeping the metabolism boosted. When the body is kept active either through rigorous exercise, quick workouts, long walks or being cold, the body will do more with the food you put into it. Both go hand in hand, undoubtedly what is in your diet has massive part to play, but training, and boosting metabolism will speed the process of fat loss along. I think for most people this seems like a massive transformation as we are so used to having quick energy through food whenever we want it, and our brains know this! This is why the first week is so hard, but once you’re over that initially hump, you feel better and you can see the results it becomes very maintainable and comfortable.

hm.gifI’m gonna keep this going for another 3o days. During the next 30 days i’m going to tinker with a few aspects of it, see where somethings work and somethings don’t. I will also use it to find out what the best ways to achieve weight loss, how to maintain weight, and the best ways to recover after training and maintain mass and body fat. For more information check out some of the older blogs, Like us or follow us on Facebook and Twitter, or book in for a session at BourneFit Personal Training Sudios.

Speak to you in 30 days

Luke