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 Day Body Challenge!…..4 Days In!!!

So why this plan?

photo 1This plan comes down to one thing….regulating insulin! Will try and not go ridiculously in depth and over the top with this. Insulin is a hormone that regulates blood sugar. It causes glucose to be taken up by cells in the liver, muscles and fat tissues, where it is converted to glycogen to be stored. Insulin also lowers the use of fat as an energy source. These are both vital functions for the body, but things go wrong when these insulin levels rise too high or low. Almost everything we eat will cause a increase in glucose and insulin, but things like sugar, simple carbohydrates, fruits and caffeine cause insulin levels to rise higher than normal. This then causes a spike in insulin, which means you are less likely to use stored fat and more likely to store fat cells. On the other hand letting your blood glucose drop to low, will cause you to become tired and lethargic, and increase the production of stress hormones that will also affect how the body burns fat. Everything on this plan is designed to keep blood glucose and insulin at a stable level. It will also elevate those ups and down in energy throughout the day making you feel better!

Day 1

Lunch 24-06-2013It’s here and my cupboards look like they would happily feed the Animals of Farthing Wood. I bypassed the coffee and porridge, and went straight for the Brazil nuts and ice cold water! This was then followed by my shower……..of which the last minute was cold (I can’t exaggerate enough how long a minute feels when the water’s that cold). To my surprise I actually felt pretty good afterwards, well and truly invigorated! Breakfast, 3 eggs whites and 1 whole egg scrambled with smoked salmon (this has now become my breakfast of choice. Late morning……the serious urge for caffeine begins. Normally by now the coffee machine would be on, and I would have the sweet ringing in my ears of caffeine’s fake energy. Instead I was drinking hot lemon water! The 90 second workout helped with the urges……ish!  As the morning turned to lunch time I found myself for the first time in a while looking forward to lunch! Not because I was hungry, but because my healthy lunch wasn’t one of the typical options (pasta, sandwich, soup). Today’s lunch was Chicken breast with whole cloves of garlic, spinach and sesame seeds, and a side of mixed beans in balsamic vinegar…..Not to blow my own trumpet, but it was pretty good! By later afternoon I found myself getting pretty hungry, and I knew why! I had made the portion of beans for my lunch too small. Beans are going to be the biggest form of carbs in your meals, so making sure you have enough to keep you going to dinner is a big deal. I quashed the cravings with more water and a small handful of nuts and seeds. Had training planned today, decided to time it right before dinner. It means you have a nice sized meal right when your body needs the nutrients the most, and it alleviates the need for supplementing things into your diet after training. Training was resistance based, mainly leg stuff today…heavy squats, lunges, glute activation, core and elements of posture correction. Dinner was a chicken and chickpea salad, with lettuce and celery.Finished up work for the night and to my surprise I was still hunger free….result! I did my 90 second workout, pulled the ice pack out of the freezer and popped it on the back of my neck for 30 minutes. I also caught the start of “the man with the 10 stone testicles”, and while I sat there with a freezing cold neck I thought “It definitely could be worse!”.  So that’s day one over, apart from the odd wanting for caffeine it’s been ok! Though I’m feeling like most of the issues based on habit. Eating and drinking because I’m bored or frustrated with something have become second nature, Think a big key is going to be breaking routines

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So why all the cold stuff?

I know the cold showers, ice packs on the neck and drinking ice cold water seem mental……and yeah they are a bit! But there is some logic to this madness. Swimmers, mountain climbers, arctic explorers all have 2 things in common…..massive calorie consumption and cold exposure! All these people consume massive amounts of calories daily, but not all of these calories are used just for movement and activities. A big portion is used for the maintenance of core temperature. Research has shown that cold exposure can increase the production of a hormone called Adiponectin. This hormone increases the oxidation of fatty acids and the uptake of glucose into the muscle. Cold exposure also stimulates brown adipose tissue to burn fat and glucose to produce heat. Now I’m not implying that we all need to start going for cold walks in our pants, but the odd cold shower, ice pack on the neck and drinking ice cold water can have some great effects on fat loss.

Day 2.

lunch 25-06-2013Today is always going to be a pain as I spend all day at work (7:30am-9:00pm). So have to resort to Tupperware boxes, to stop the urge of using any number of Charminster’s eateries. So had prepared 2 boxes of food in advance.  One of prawn and bean salad, the other of tuna steaks, spinach salad and lentils. The morning started the same as the day before! I’m going to try and keep the morning routine…..Wake, ice water, almonds, cold shower, eggs and salmon, 90 second workout! Hopefully that will be set to autopilot in a few days! About 11 o’clock and a headache from behind the eyes hits like a steam train! I’ve been denying this would happen, but this was inevitable……This is the withdrawal from sugar and caffeine! This is because of an increased susceptibility to a neurotransmitter called Adenosine. Adenosine widens the blood vessels in the head, but is normally suppressed by caffeine. When you cut out caffeine in one go, the effects are exaggerated and BANG!…..massive headache! Lots of water and a power nap definitely helped to take the edge off. Training in the afternoon and pushed for time so had to stick for intervals on the spin bike. 5 sets of 5×30 second sprints, with 30 second rest between sprints and 4 minutes rest between sets. This training is normally brutal, and today was definitely no exception!

photo12The change of eating hasn’t seemed to have affected the training, I felt a bit sluggish before, but once I started all was fine (as fine as you can be when your heart rate’s peaking at 190bpm). Finally made it back from work, Tupperware boxes empty, and knackered! Though that annoying stomach gurgling began, late night hunger had kicked in! Now normally in these situations I’d be stirring up a big bowl of milky porridge. Tonight I went for a small bowl of prawns and smoked salmon…..this did the trick! I am amazed at how much my appetite has decreased in just a couple of days! Chewing food and getting rid of the stodgy stuff has got the stomach back to normal! Ice pack on the neck and some New Girl on the tele, then off to bed! Day two survived!

 

Day 3

5Routine as normal this morning, slowly becoming a habit, so can just roll out of bed and get on with it. Had a break early this morning so swapped the 90 second workout for 30 minutes of resistance training. H.I.T. weight training, I highly recommend it! Lunch rolled around a few hours later, mashed Mexican beans stuffed and roasted in peppers, with fajita chicken….seriously hit the spot! Again switched the 90 seconds work out for 15 minutes of posture rebalancing and glute activation work (can find more info in the Power of the Buns blog).Slightly annoying timing for dinner tonight, decided to eat earlier. Its better being full rather than getting hungry later at work…..bad decisions happen if you let yourself get hungry! Chicken, bean, spinach and cashew nut stir fry for dinner, really quick, easy and filling! Made it through the late night at work with no hunger pains….though still could murder a coffee though, but that’s getting better! Home, ice pack on neck, water and an early night…..3 days in and still ok!

Day 4

1Morning off today! Little lie in, but same drill as normal! I knew I was going for a run in the afternoon, so was going to have to time lunch. Lunch today was seared Cajun tuna steaks and peas……lots of peas! Run at 3pm, so lunch at 1pm. This gives enough time for the stomach to empty, but also still to have the slight rise in blood glucose to help with training. I’m not going to lie, training was horrible! 3.5km around the off-road Meyrick lap! If you’ve never done the Meyrick park lap I would recommend it. Hilly, varied terrain and very fast once you get the feel for it. My legs felt like lead from the first minute, but this was to be expected! Every training session has been powered by high energy, fast acting foods and drinks. This diet is designed to make the body more efficient with the stored energy it has, but this does take time (from what I’ve experienced in the past, about a week). Finished the run, and only fractionally slower than normal, but definitely felt harder. Treated myself afterwards to a hand full of nuts, seeds and some berries as a recovery snack. Dinner tonight was a Tupperware box with tuna steak salad. Really looked forward to it after today’s run as I was feeling a little flat. 2Finished work and quickly did some stretching and posture exercises before heading home. Normal evening finish with an ice pack on the neck, and cold water before bed. Definitely starting to see and feel some changes. Reduction in bloating, water retention and weight, all of which are definitely noticeable around the stomach. Also a massive reduction in appetite! Not getting those hankerings for snacks throughout the day. All seems to be heading in the right direction! And not far from the cheat day!!!!!

The 30 Day Body Challenge!

So Here I Go!

photo 130 days of eating and living like a saint! (Apart from the cheat days, but we’ll get to that later). What inspired me to do this? Well I’m like most people, I’m brilliant at nailing one aspect of health and fitness at a time. I will be totally on it with training, but will let my nutrition slip with my “oh I’v earned this after today’s training” attitude. Or will have a more relaxed time with exercise, but be eating like a stone aged health guru! So what changed?

After giving clients tips to help with their nutritional plans, I thought “what if I applied everything i’ve ever told my clients, and stuck to it for 30 days?” What’s the potential? What are the limitations? Can it actually be done?…….Well there’s only one way to find out!

 

What’s the plan then?
The goal is to reduce body fat, maintain lean muscle mass, improve fitness, improve recovery from training, and generally feel better. The key thing is to keep it as simple as possible…….A list of rules about nutrition,  some tips to speed the process along, and an exercise plan….easy right? (Famous last words?)

personal training bournemouthSlow Carb eating!

Now you’re all welcome to try this with me, I’ve added a link of what foods are good to start with below. We all know roughly what we should be eating and doing to stay fit and healthy, but I suppose it comes down to one thing “how bad do we want it?”


The rules:

  • Only Slow Carbs – Beans, Legumes, Veggies.
  • No Starchy Foods – Potatoes, Rice, Porridge, Pasta, Bread.
  • No Sugar.
  • No Dairy.
  • Protein in every meal.
  • Don’t drink your calories.
  • Lots of water.
  • Avoid Sauces – Season food with herbs and spices.
  • Breakfast within 30 minutes of waking.
  • No artificial sugar – Diet drinks or sweeteners.
  • Only have fruit after and around training.
  • No Caffeine.
  • Have one cheat day every week.

The tips!

These are a few things that can just help everything along. If you’re already happy with the way you eat, try just using these on their own.

  • Chew everything 20 times before swallowing.
  • 60 seconds of Squats, Push-ups and Bent-over Flys 90 minutes after eating.
  • Ice cold water first thing in the morning.
  • A few nuts 15 minutes before eating main meals.
  • Place an ice pack for 30 minutes on the back of the neck in the evening.
  • Make the last minutes of your shower cold (Sounds horrible I know).
  • Stick something citric in your water.

 

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Training

2-3 x 30 minute sessions a week of resistance based training . Either classic weight training or circuit training.

2-3 Aerobic training sessions a week. Around 30-60 minutes either running or biking, and preferable interval based

15 minutes of stretching and posture exercises everyday

Make sure one of your training days falls on your cheat day.

 

I know this might seem like a lot to take in, but when planned out over a week it should be totally maintainable. There is a lot of science related to all of the above, but I’ll explaining all that over the next few weeks (don’t want to bore you all in one go). So this is what the day will plan out like:

8:00:      Wake
8:02:      5 Almonds with Ice cold water with lemon
8:10:      Shower (last minute cold!)
8:15:      Breakfast
10:00:    90 second workout
12:45:    5 Brazil nuts
13:00:    Lunch
15:00:    90 second workout
17:30:    Training (including posture and stretching)
18:15:    Fruit and nuts
18:30:    Dinner
20:30:    90 second workout
20:35:    30 minutes ice pack on the back of the neck
21:30+   Bed

Now depending on your work commitments and training plans your day may look a bit different. So don’t be afraid to tinker with it, and making it work around your day

Personal Training in Bournemouth

So where to start?

If we don’t have a start point, how will we know how we’ve done after 30 days? There are plenty of things to track progress. Weight, measurements, body fat %, clothing size, visual aesthetics, performance, mood, and generally feel. I’ve chosen weight, circumferences, body fat %, a photo (will post that with an “after” photo at the end. Topless photos on the Internet….what would my mother say?!?) and luckily I have a training log so can see how my training is progressing.
So……
Height: 178.5cm
Weight: 78.2kg
Waist: 86cm
Chest: 108cm
Body fat %: 12.9%

I officially started today, so based on the fact I’m writing this I’ve survived the first day so that’s something! Will be keeping you all updated with a diary and will be explaining some of the science and reason behind the plan.

Feel free to join in and keep us updated with how you’re getting on!

GOOD LUCK!!!!

Check out the rest of out articles for more advice on weight loss, fitness and health!

http://www.bourne-fit.co.uk/

http://www.bourne-fit.co.uk/news/what-to-eat-on-the-30-day-body-challenge/

http://www.bourne-fit.co.uk/news/

 

Why Crash Diets Don’t Work!

The New Year is looming, and it’s easy to resort to crash diets or a detox to shift that Christmas weight! Crash diets just aren’t the answer though, and you’re more than likely to be setting yourself up for disappointment!

 onscales

What is  a crash diet? 

Crash dieting pays no attention to healthy living or a good balance of foods. It just focuses on the drastic reduction of calories! (below 1500 kcal). They will also focus on a very narrow range of foods, seriously restricting what and when you can eat. Some crash diets completely remove foods all together and replace them with shakes and supplements. Though people show some short term results with crash diets, most gain more weight not long after stopping. These short term results don’t come without their costs though. Most crash dieters find they suffer with hunger pains, lack of energy, poor sleep patterns, mood swings, poor skin and hair, bad breath and lack of concentration……….and all this to lose some weight that you will put straight back on!

Why crash diets don’t work?

Drastically reducing calories causes the body to lower its metabolism. Your metabolism can be summed up as the calories your body uses to maintain all it’s functions throughout the day. A slow metabolism means the body will require less calories throughout the day. This means losing weight through calorie restraint becomes even harder. It also means that when the diet is over or you have a “bad day” the body is unable to deal with the extra calories and is more likely to store them as fat! This is made worse by the fact that when feeling starved, the brain makes the urge for calorific foods higher….making those leftover Xmas crisps, biscuits and chocolate almost impossible to say no to! Crash diets also don’t change people’s behavior towards food or their lifestyle. So when the diet is over, it’s very easy to go straight back to poor eating habits and start putting the weight back on!

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How much weight should you be losing dieting properly?

A healthy and maintainable rate of weight loss is 2 lbs a week! When hearing claims of people losing 10 lbs a week, this is almost certainly done with massive calorie restrictions, and wont be long till all the weight comes back! Just remember 2 lbs a week is 7 stone 6 lbs over a year…….sounds pretty good for weight that will stay off!

What’s the right way to do it?

A good diet should consist of a healthy balance of foods, a healthy reduction in calories, and an increase in activity. A healthy reduction in calories will be between 300-500 calories a day. This will allow the body to adapt without feeling starved, and will begin to burn fat as a source of fuel. It is also good to eat smaller portions more often throughout the day. This keeps the metabolism high, and also evens out the body’s blood sugar. A steady blood glucose level will stop problems like lack of energy, mood swings, and will make you more likely to burn fat.  It’s also essential to avoid quick releasing calorific foods! These are things like sugar, chocolate, white bread, white pasta, crisps, fizzy drinks and highly processed foods. These cause a large rise in blood glucose and stop your body burning fat. A good diet should consist of fresh fruits and vegetables, a mix of proteins, seeds, nuts and slow releasing carbohydrates, and plenty of water. When combined with a productive exercise plan and weight loss should come easily and not become something that is difficult.

For a nutritional assessment why not book in for a session at the BourneFit Studio by clicking here

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Right back to basics

Getting fit can be a real challenge, but it’s on your agenda come new year, so it’s time to get off the sofa. The importance of getting the real basics right cannot be over emphasized.  Here we look 5 very simple but important factors in succeeding with regular exercise.

The fundamentals of our training are like the foundation of a building, they need to be there for everything else to work right.  It is worth revisiting these points at a later time.

 

Find the exercise to suit you

You are more likely to enjoy exercise and hence continue exercising if you find the activity to suit you.  If you prefer to be outside then find an outdoor sport that you enjoy. If you hate the gym, hours sat on the rowing machine will not prove too successful.

 

Set goals

Setting targets is a positive way to really achieve your goals. By simply saying “I want to get fit” you are being too broad, so be more specific by having a measurable goal in a certain time frame.  A better approach would be  “I want to be able to run 5k by May”  – measurable and time specific.

 

Find a training buddy

After a tough day at work you really just want to have some comfort food and flake out in front of the TV.  Not the case if that means letting your friend down at the last minute.  Having a training buddy gives you more motivation and makes you more accountable.

 

You are what you eat

What we put into our bodies is essential to good energy levels, vitality and health.  When you feel good you have more energy to exercise, recover better and see results immediately.  A proven technique is eating well 6 days a week and reward yourself by having the things you enjoy on day 7 – just make sure you go back to eating well again the following week!

 

You have to really want it!

This is the bottom line if you really want to get results.  Remember the last time you really wanted something and got it – work, family, anything.  That desire is unstoppable, so remind yourself every day what you want to achieve and you will see results.

Sport Massage

Sports massage isn’t just reserved for elite athletes. It’s now widely used by people participating in all levels of sport, and even those with just aches and pains. So how can it help you…….

Sports massage is designed to relieve muscular tension and restore balance to the musculo-skeletal system. Tension and muscular imbalances can be caused by sports, but can also be caused by daily activity, like sitting at a desk or driving. Improving these issues with massage is achieved with techniques designed to manipulate the muscle and it’s components.  The physiological and psychological benefits of sports massage can be immense. Teamed with good training and nutrition, it can lead to significant improvements in health, performance and well being.

The Benefits

  • Increased flexibility
  • Improved performance
  • Reduced muscular tension
  • Reduced risk of injury
  • Improved circulation
  • Increased recovery time
  • Realignment of scar tissue
  • Enhanced muscular awareness
  • Increased the permeability of the muscle tissue
  • Improved posture

 

In and around sport

Massage can be used before, after and even during sports. Used effectively it can improve performance and allow quicker recovery after!

Pre-workout

This is normal done in and around the warm up. It is used to help increase circulation to the muscle and make them more supple. It is also helpful on the more problematic areas affecting performance, i.e tight muscles and areas of previous injury. It can also help psychologically, giving the muscle increased sensitivity and help mentally prepare for the activity.

Post-workout

Sports massage directly after exercise is used to improve recovery. It helps remove waste chemicals from the muscle, and realign muscle fibers. The quicker the body can return itself to a recovered state, the sooner you can get back to training! The sooner you can get back to training, the fitter you will become!

Between training session

Sports massage between training session is used to work on problems areas. Participating in any sport will cause certain muscle to have increase tension. These muscles vary depending on the sport, your posture and your flexibility. These sessions tend to be a lot deeper, but yield some of the best results. They can be help with current injuries, or help identify and treat areas susceptible to injury. This treatment will aid performance and help reduce your chance of injuries in the future……meaning you can train better and more consistently throughout the year.

Sports massage massage isn’t just for when aches and pains spring up. Used properly it can be done all year round to maintain health and well being in and out of sport.  For more information or to book a session check out www.bourne-fit.co.uk

How to get your Beach Body Abs!

Summer’s back in town and everyone wants the same thing………….that flat toned stomach so we can wear our swimwear with pride. Keep reading and you find out how it all works, and what to do to get your own washboard stomach!

 The abs are broken up into 4 main groups. They all have slightly different functions, but making sure you train each one will give you much better looking results!

Rectus abdominus – These make up the “Six Pack” running down the middle.  Their job is to bring the ribs closer to the hips, so simple sit ups and crunches work this area best!

Transverse abdominus – This is the deepest ab muscle, its job is to suck in the belly button! The best way to work this is with “vacuum exercises”, simply pulling the belly button inwards! These can be be done on their own or during other ab exercises. Working the Transverse abdominus will help flatten the stomach and help your posture!

Internal & External obliques – These muscle are located diagonally around the sides of the abs, and work to twist and bend the body side to side. These can be worked with side bends and by adding a twist to your crunches

Quality, Not Quantity!

Many people seem to feel more is better when it comes to abs. “I did 200 situps this morning” is something we hear alot, but it doesn’t mean it’s the best thing for you! When it comes to really working the stomach, slow your movements down and really think about “squeezing the abs”. This will stimulate more abdominal muscle and stop the larger hip flexors taking over! 3-5 sets of 20 reps when done properly will be more than enough to get your abs going!

The three S’s…..Suck, Squeeze and Stability!

Doing standard crunches is just going to work the rectus abdominus! Sucking in the belly button and squeezing the abs will stimulate the transverse abdominus. This will not just tone the stomach, but flatten the belly! Introducing a Bosu or a Swiss ball into your ab workouts will  help you build your core stability. This not only helps posture and your other exercises, but it also means you will hit more areas of the abdominal muscles! Exercise like the Plank are also brilliant to hit all the deep ab muscles, and a great way of improving posture that will help your beach body look!

Balance.

Posture is so important to a good physique! Working the lower back and hip muscles as well as the abs is vital. This will help maintain a healthy posture and emphasize your abs! Nobody’s belly looks good if they’re hunched over!

Showing off what you’ve got!

The best was to to emphasize your abdominal  muscles is by maintaining a low body fat. This is done with a healthy diet and regular exercise! Don’t just focus on your abs, make sure you’re getting all round, good quality exercise! Make sure you vary your abs exercises! Don’t keep doing the same old things. Change things up to make sure your hitting every part of the abs!

Try this on for size!

Here’s a basic circuit to give you an idea of how to train all the parts of your abs quickly and efficiently!

1) Bicycle crunches – 12 reps – These are like standard crunches with a twist! Perform a normal crunch, by bringing your left elbow to your right knee, then vice versa! Again really focus on squeezing the abs!

2) Side Plank – 20 seconds, both sides – This is performed by facing sideways and placing your elbow on the ground. Your feet are planted sideways on the floor, then raise your hips up. Try and make the body as much of a straight line as possible, then after 20 seconds repeat facing the other way.

3) Leg raises – 12 reps – These can be performed differently depending on your level. Leg raises involve bringing the legs and hips closer to the ribs. These are great at working the bottom on the abs! For beginners start by performing these on the floor. Lay flat on your back and raise the legs upward and towards the torso. For those feeling more advanced they can be performed hanging from a chin bar, leg raise station, or simply off the end of a bed.

4) Plank – 30 seconds – The exercise our clients hate the most, but we don’t know why, we love it!  Facing down, elbows on the floor, raise the hips off the ground and hold a nice flat body position. Its really important to relax the back and shoulders, and really suck the belly button in.

5) Swiss ball crunches – 12 reps – Sit on a swiss ball with your hands over your head. Slowly begin to lie back until your body is flat with your thighs. Then slowly begin to raise back up without hunching the back. Really focus on squeezing the abs and try to keep the ball as still as possible.

Repeat as many times as you needed.

For more advice book in for a free trail session at www.bourne-fit.co.uk

Burning Calories Away From the Gym!

The gym is a fantastic way to stay in shape and get fit, but there are loads of things you can do throughout the day to help increase your calorie consumption and speed up your weight loss!

Very few of your daily calories are burnt in the gym, most are used throughout the day, during normal activities. So a great way of burning calories is to increase your daily activities! Below is a list of 10 simple activities and the calories they burn. This won’t make them any more fun, but when you know how many calories you’ll be burning it might give you more of an incentive to do them!

  • Wax on Wax Off – 30 minutes of polishing your table tops and shelves can burn up to 80 calories, this will burn off the same as 2 and half chocolate fingers!
  • Changing rooms – Give your house and your body a revamp by painting a room. 3 hours of painting can use up to 1030 calories, this is the same as 2 sandwich packs from the supermarket!
  • Fold your clothes to lose your folds – 30 minutes of folding after your ironing can burn 70 calories, this will burn the equivalent of 2 hand a half digestive biscuits!
  • Supermarket Sweat! – 1 hour of pushing your trolley around the supermarket can burn 250 calories! This is the same amount of calories as  nearly 3 crumpets!
  • Longer waits equals less weight! – We all hate it, but standing in line at the bank or the post office can burn 100 calories and hour! This is the sames as a slice of white toast and jam!

 

  • Trim down your lawn to trim down your tummy! – Now summers on the way take the mower out of the garage. 30 minutes of lawn mowing can use a whopping  200 calories! This is the same amount as 2 chocolate mini rolls!
  • Take the Stairs! – We know the lift looks so appealing, but choosing to the stairs can burn 100 calories in 20 minutes. This would burn the same amount of calories as a fruit scone!
  • Skipping’s not just for kids – Relive your childhood and start skipping again. 30 minutes of skipping in the garden is fun and can burn a huge 350 calories, this is the same as 1 and a half jam donuts!
  • Suck up dust to suck in the stomach! – 30 minutes of vacuuming  does’t just give you a clean carpet it can also burn 100 calories! This is the equivalent of 1 large glass of red wine!
  • Healthy dog healthy you! – Taking the dog for a walk for and hour can burn 200 calories! This is the same amount of calories as in 2 bowls of corn flakes! If you haven’t got a dog, a walk on your own is just as good!

Combining a healthy diet, some good quality exercise a few times a week and keeping active throughout the day will speed up your weight loss goals! To kick start your weight loss and improve your fitness by booking in for a free taster personal training session at http://www.bourne-fit.co.uk/

Circuit Training at Home

We are always advising our clients about exercising at home between personal training session. Even performing some low intensity body weight exercises in the morning will be enough to jump start the metabolism for the day and allow you to burn more fat. A great way of upping the intensity of these workouts at home and stop them becoming too repetitive is to create your own circuit training routine.

What is circuit training?

Circuit training is a form of body conditioning that combines resistance training with high intensity aerobics. It is designed to increase strength, muscle tone, improve muscular and cardiovascular endurance and burn fat. The exercises are performed at a high intensity with very short rest periods between stations. These factors then increase stress on the body, and yield better all round results than just performing exercises in a conventional fashion.

How to build your circuit?


A circuit can have anything from 4 to 12 stations, and can have a variety of different exercises. You choose the exercise based on what your goals are. F
or fat loss and all round toning, circuits made up of full body movements will be best. For those trying to work on specific areas you can build your circuit for just the upper body, legs or core. The best way to build your circuit is to write down the exercises you want to include, and order them in a way that gives each muscle group a rest between stations. So if you are doing squats on one station, it’s best the next station doesn’t directly work the same muscle. Once you have your stations laid out, chose how many times you want to repeat the circuit, then it’s time get started!!!

How to perform your circuit?

Your main consideration is do you want to perform your circuit based on repetitions or time? This means do you want to set a time limit on each station or have a set amount of reps to perform? Personally we would chose to do time. Having a time limit on each station means you will be able to push as hard as you can for every exercise, and not cheat yourself if the reps are set too low. A good starting time would be 30 seconds on each station, this can then be changed as you improve. Start your watch and begin the first station, perform the exercise with good form for the entire 30 seconds. When the time is up, move as quick as you can to the next exercise. Its important to take little to no rest between each station to maintain the intensity. Perform each exercise until you reach the end, then take your rest. Your rest depends on how long the circuit took. A good rule of thumb is about a third of the time it took to do the entire circuit. Once your rest is over repeat the circuit again. You can repeat the circuit anywhere up to 5 times, starting with 3 laps is normally a good starting point.

How to change your circuit over time?

After performing your circuit for a couple of weeks, you will begin to adapt. Its good to make a note of roughly how many reps you perform in the time limt, this will show you how well your progressing. Below is a list of things to change to maintain the intensity of your circuit.

  • Add stations
  • Increase station time
  • Decrease rest time
  • Perform reps quicker (maintaining good form)
  • Add weight to certain exercises
  • Increase the amount of laps
Things to consider
Make sure your perform each station with good safe form, when under a time limit its easy to start cheating, so don’t break into bad habits. Its also important to maintain the intensity, so if you ever feel the circuit is becoming easy, make some changes and keep the body guessing! You don’t have to be limited to the house, you can take your circuit to the gym, the beach or the park. This will help you throw in some new stations, like some hill runs, or jogging on the sand or taking on some stairs. The main thing is to enjoy it and set yourself some goals, this will give you more of a boost to keep going when it gets tough. Below we have provided an example beginners circuit, take a look and give it a go!
30 seconds per station – 1 minute rest – 3 laps
 
1. Squats
2. Push ups
3. Walking lunges
4. Dips on a chair
5. Burpees with a jump
 
Try it out and feel free to tinker with it so it suits you! For more exercise ideas check out the rest of our blog or book in for a free Personal training taster session at http://www.bourne-fit.co.uk/