Top 5 tips for training through winter

Winter is coming.  No, really, it’s already be here!  Most of us struggle with motivation to train and stay in shape as it is, so once the clocks have gone back we often need a push.  Here are our top 5 tips for training through the winter.

 

  1.  Book an event

Hands down having a looming deadline is a great motivator.  There are a couple of options here.  Entering a spring time event is a sure fire way to get focused and will give you 3-4 months of solid preparation.  Alternatively book one or more events through the winter and commit your training to them for a constant motivation.  It’s never been a better time for events with access online, so get out there pick one and go enjoy the challenge.

2.  Work on your weaknesses

Many people use the winter to develop strength.  It makes sense, there’s less daylight, the gym is more inviting and the strength gains that show months from now will be worth it.  A solid 8-12 weeks of real strength will carry through a long way.

3.  Work now get paid in spring

The work we do this end of the winter will carry through and believe me, come spring your body with thank you for it.  There’s the motivation.  You’re not pounding the miles or the kilos for Christmas, but for when we come out the other side.

4.  Go shopping

Having the right gear for training outside is a game changer.  The technical layers available now will keep you warm and dry in even the worst conditions, so treat yourself, pick up the right gear and get out there.  Clothing made from things like merino wool and gore tex can make you virtually invincible but can also motivate you as your lovely new kit needs to be regularly tested.

5.  Have an indoor option

OK, so sometimes it will be properly grim.  Minus 3 on the thermostat and pouring rain isn’t for most of us, so have a back up plan.  We use Zwift indoor cycling which is a totally immersive indoor  bike experience, it’s amazing.  Trusty gym sessions are always guaranteed, indoor tennis courts can be booked, swimming pools can be used etc…  No excuses.

 

Hopefully there is some motivation here, if you need more some and see us at

www.bourne-fit.co.uk

 

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.

Motivation versus goals

This time of year many people are trying to get back to their fitness or even start a new campaign altogether.  By far the biggest factor to success (in literally anything!) is motivation.  Without motivation it’s a tough process and with motivation almost anything can be achieved.

The problem for most of us….motivation goes up and down.

personal trainer in bournemouth

It happens.  This may be a clean lean diet, starting a new sport, losing weight, whatever.  This is where goal setting comes in.  Goals keep the motivation high, keep us on track and give us somewhere to head for.  It makes sense to set goals, especially for getting fit and losing weight, so here are a couple of tips on setting goals..

  • Short to medium term goals work best.  Think 6-12 weeks.
  • Make your goal specific.  “Getting fitter” is too vague, instead go for “do some exercise 3 times a week for a whole month” or “jog 2k non stop”.
  • Reward yourself.  When you get there (and you will) build in a mini reward.  “If I lose 4 kg I will buy those trainers I want”.
  • Set the difficulty right not too easy and not impossible either.

Need motivation?  We can provide more than you thought possible.  Come and see us at www.bourne-fit.co.uk

Dieting, weight loss and how it all works.

Most of us have tried to lose weight (or more specifically drop body fat) at some point.  In this case we may have tried one of the many diets on the market or simply tried to ‘eat healthily’ to attain good shape.  Let’s have a look at how diets work and shed some light on the subject..

The diet industry is a multi billion pound business, due mainly to the number of people looking for a solution.  In fact, the initial success rate of dieting is actually pretty good.  In most cases we follow a particular diet and lose weight by following its rules and principles.   This success rate drops dramatically when we fast forward months or years later, with most people having regained the weight lost and often added more.  That’s probably the best indicator to how successful they are.

personal training bournemouth, weight loss bournemouth

But let’s go back to how diets work in an attempt to improve weight loss results.  Diets have a number of simple things in common which we maybe have never considered.

  1. Diets essentially get you eating less. 

Ever heard of a 5000 calorie per day diet?  Didn’t think so.  Generally speaking every weight loss plan will get you eating less calories than you burn, that’s obvious.

  2. Diets get you focusing on foods.

All diets work well in the way they get you looking at what you are consuming.  The simple exercise of keeping a food diary or eating healthily is good as far as you are focused on what you are eating.

  3.  Diets get you eating healthier

In most cases, diets try to exclude high processed, high calorie foods which we know are bad for us and encourage natural foods.  Again all diets work in different ways but the end game is much the same.  Until the ‘burger, chips and cola diet’ is released this is likely to stay the same.

 

The bottom line.

In the above ways diets are good and like I mentioned above they are successful in promoting weight loss.  What we need is a long term healthy approached based on some of the above.  The best way forwards is good lifestyle, quality exercise and a balanced healthy diet.

 

Want to come and see us for weight loss?  BourneFit offer bespoke fitness and nutrition programs to get you on track for good.  For more info click 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.

surfer3

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.

water bottles2

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

Thighs getting bigger, but bum staying the same size? Are your squats making the problem worse?

fitnessThe look of the moment for woman seems to be for slender toned legs with a toned well rounded backside.  So it’s become a more common sight seeing woman in the gym performing squats

This is brilliant! Squats promote muscle tone, fitness, and strength and conditioning throughout the whole body.

Though when performed poorly or with bad starting posture, the emphasis is shifted from the glutes, and into the thighs and lower back. This can lead to poor posture, back pain, over developed quads, and under developed glutes.

So here are some pointers  for men and woman to get the most out of squatting!

Flexibility

Make sure your quads, hip flexors and glutes are well stretched. This will allow you to move freely through the movement, and apply power evenly through the glutes, hamstrings and quads. A daily stretching and mobility routine will do the trick….throw in a foam roller to really help.

Form

Start the squat by sitting back as if you we’re going to sit on a chair. Make sure the hips bend before your knees do, and don’t let your knees move ahead of your toes. Keep the shoulder blades pulled together, head up and chest high. Drive up out of the squat, squeeze the glutes and push the hips forward.

Feet

For a standard squat your feet should be shoulder width apart, and pointed very slightly outwards. Most importantly, make sure you can feel the weight pushing through your heels and not the front out your feet, this emphasis the glutes.

Core

A strong core means the upper body is stable, leaving the lower body to get on with the business of squatting!

Depth

We’re not saying your backside has to touch the floor, but thighs parallel to the floor is a good depth to aim for. As you move lower, the glutes and hamstrings are called into action.  Don’t try and force it though, go as deep as feels comfortable. With good form and mobility you’ll be able to move deeper over time.

Warm up

Squatting cold makes you more likely to push excessively with the thighs and also increases your chance of injury. Perform and good warmup, especially focusing on activating you glutes….exercises like bridges and single leg dead lifts are perfect for this!

Recovery

The muscles need to time to repair and grow……squatting  again too soon slows this process down. Allow a couple of days beetween squatting sessions, for a particularly tough session give it even longer.

 

To squat perfectly book a session at the studio by clicking here

 

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