Fit 2 Drop Fit Camp Testimonials

Testimonials from camp one!

TESTIMONIALS FROM CAMP ONE

I went into the Fit Camp, not really knowing what to expect. The thought of losing a dress size before Christmas was great, but what I ended up with was far more exciting ! Boot camp….the word says it all….it was hard…it was tough…but it was worth it ! The Fit Camp is not just a change of dress size, it is a lifestyle change ! You make a choice to continue being fit, you make a choice to eat healthy and you make a choice to take control of your life ! Before I used to feel tired and run down all the time and did not have enough energy to play with my children. I had to make a choice whether I wanted to feel like this for the rest of my life, my children are growing up before my eyes and I do not have the energy to enjoy them ! Fit Camp changed all of this, I had to get my head straight about exercise and I had to re-invent my menu. What was great was that YOU had to put the time and effort into the camp. YOU have to commit to come to exercise and give it your all, even though you feel like you cannot move another muscle, YOU have to commit to change the way you eat and explore new ideas and YOU have to stick to it. All this makes YOU COMMITTED ! The result… I FEEL GREAT !! I lost my dress size, but not only that, I have never been so healthy in my life ! My skin glows, my hair glows, I have loads more energy and I enjoy everyday ! I made a COMMITMENT to keep doing my exercises and make my menu interesting and to play with my kids ! I made a lot of new friends and supporters, and I am so proud of each and everyone of them for completing the camp ! Thank you Cori for the motivation and all the effort you have put into each and every one of us ! Don’t just come to the Fit Camp, come to the Lifestyle Camp !
Monique

Thank you, Over the past 4 weeks you have supported and kept us on track, I got the well deserved kick up the behind and will try to maintain the momentum. It will be hard without you and the others but will focus on the end result. To use one of your own phrases you were AWESOME.
Kathy

What can I say about Fit camp?
Cori’s leadership and support has been unbelievable. The motivation you get from your camp Buddies is incredible,
I certainly couldn’t have got through it on my own.
I’m a very large lady who needed to get in shape for surgery and had no idea what to expect.
The ‘clean eating’ plan took a little getting used to, but it all makes sense, especially after years of eating the wrong foods
You understand why other ‘diets’ fail and how the extra weight creeps on.
The weather didn’t stop us enjoying the experience of working out in the open air, and believe me it tried!
Don’t expect it to be an easy ride- you will ache in places you didn’t know you had, but when you see the results it’s worth the effort.
You work to your limit, and then some, but under the safe and controlled guidance from Cori.
It’s your choice – DO IT!! No matter what shape or size you are.
I’m so glad I did!
Barbara

Fitcamp was one of the hardest things I have ever done and at times I didn't think I would make it to the end of the week, but I did and I am so glad. I feel fitter and healthier and so much better about myself. Cori was so supportive and really helped me to achieve my best. I was with a great bunch of girls and really enjoyed their company, learnt loads and although it was really hard work, I had an awesome amount of fun.

Cori, I know I would not be feeling like this if it wasn't for your support, encouragement and how you have pushed me. I did the camp to lose weight and kick start my fitness but that doesn’t matter so much now compared to the confidence I now feel with exercise and training – something I never had before which I now have because of you.

Thank you from the bottom of my heart. I will never forget the last 4 weeks for all good reasons. Finally I have found my inner strength!

I would highly recommend anyone to sign up for a fit camp. Without a doubt this has been one of the best decisions I have ever made.
Jolande

The Fit Camp has been the most fun I have had in the early mornings since having children. ;-) The measuring and weighing part isn't even too bad in the knowledge that each time the numbers are getting smaller. After the initial few days of the world's worst possible headache and lethargy, things have just got better and better. I now have so much more energy, yet sleep soundly every night.
Exercising first thing in the morning is invigorating, and I particularly like the smug feeling getting into the office in the knowledge that I have had a work out.
There is no quick dash to the kitchen to make the ubiquitous coffee, but instead a handful of nuts or berries and a big glass of water. I am even getting a liking for green or fruit teas!!!!
Healthy unprocessed food tastes so much nicer, especially with all the fresh berries. I love not knowing what to expect each morning and the days we get to try new foods again are much appreciated. The daily exercise chores are getting harder, but easier to make time for.
But overall, I have enjoyed my time with the Ladies Who Lunge in the early hours of the morning. On a band stand in the middle of the park. With only the birds for an audience.
I would recommend this Keep fit campaign to anyone who wishes to lose weight or just to get fit. Fun, friendly and fat-reducing. What more could a girl ask for; apart form another piece of chocolate…
Jo

I am a 45-year old lady with two teenage kids and a desk job. Like most people my age I've found that as the number of candles on my birthday cake have increased, so too has my waistline - and dress size. Those strappy size 10 tops of my youth have given way to less skimpy size 12's, then on to distinctly robust size 14's - and when these too started to get tight, there was really only one of two ways I could go. Either I could give up & buy bigger clothes (and become my mother!), or get out there & do something about it. About this time I found out about CW Fitness, and the whirlwind that is Cori Withell.

Cori sent me an Email about her "Fit to Drop" Fit Camp - a combination of a healthy diet plus three training sessions a week, for four weeks. Why "Fit to Drop"? - because she guaranteed that you would drop a dress size in those four weeks, or your money back. It seemed too good to be true, but as it was backed by a money-back guarantee, I really did not have anything to lose. Cori's first Fit Camp was to be held in November 2009 - the fact that it was early morning & outdoors seemed a bit daunting at first - who would do the school run? Wasn't it going to be cold & wet in November? And dark? But I realised that if I just concentrated on the problems & be negative about it, I'd never get anything done - and I'd be consigning myself to buying size 16 clothes in the shops, and feeling like a fat lump. So I signed up, bought some waterproofs, and told the kids to get themselves to school. Problem sorted.

Three days a week we met up at 6:30am to do a 45-minute training session. The exercises themselves were not complex, but all designed to burn the maximum amount of fat - squats, lunges, push-ups etc - the kind of thing we've all done at school. No horrid running, no sit-ups or crunches - hurrah! I'm not saying it wasn't hard work - it was - but training together in a group was good & kept us all going & all motivated. Doing the training first thing in the morning really wakes you up & raises your metabolism, so that you keep on burning fat all day. At work at my desk job, I was SO much more awake & less sluggish than usual. It made me feel so awake that I came to really like the outdoors training - I miss it now! In addition to the outdoor training sessions we also had exercises to do at home in the mornings, to make sure we kept on burning fat all week. It was hard work, but SO worth it. In the first week I personally lost two inches off my waist - I was amazed!

Cori also set up a web forum which we all used to keep in touch, to swap recipes and help each other out when we were feeling low or tempted by cakes or biscuits. This is also where Cori posted details of the diet & the exercises. In addition Cori sent out regular text and email messages to keep us strong & motivated and on track - which was really helpful.

YES it was wet some mornings, YES it was frosty some mornings, YES it was windy some mornings - but as Ray Mears says, there's no such thing as bad weather - only bad clothing. If you arm yourself in advance with waterproofs, a hat & decent gloves, the weather is irrelevant. And although we all started off in waterproofs, as each training session progressed and we warmed up it got too hot in all that gear anyway, so the layers started to come off, often going down to shirtsleeves despite the rain.

Cori also put us on a 'Clean' diet - cutting out many of the foods that some people are intolerant to, like wheat or dairy products. We followed this for two weeks, then gradually began re-introducing items one at a time, to monitor our body's reaction to them. This clean diet was hard to follow at first but having felt what a difference it makes to my well-being & energy levels, I'm now carrying on with it past the end of Fit Camp. Yes it really is THAT good.

I lost inches everywhere, I can get back into clothes I thought I'd grown too big for, I feel so much fitter & more energetic - when I go to dance class now I can dance all night, rather than having to sit out wheezing & out of breath. If you're wondering whether Fit Camp is for you, I'd say stop thinking about negative reasons why you can't do it, & just sign up. You have nothing to lose but inches.

- Jane

This is a text that Jo sent me the week after camp had finished.
"OMG just fitted into a pair of jeans I bought on a whim 3 years ago. Not been able to wear them until now!"

Are you ready for the big C?

Are you planned, organised and prepared for Christmas already? If so, well done, you are miles ahead of me! I started the Christmas cards last week but have a long way to go but I do try to get them all done and posted by 1st December - not sure I am going to make that target this year! I have no excuse except lack of planning and that is my really important point. Planning is paramount in everything especially in relation to eating and fitness. Lack of planning leads to poor choices and excuses creep in at every available moment.

How many of you have been aiming to eat well and fit exercise into your life only to say to yourself in the run up to Christmas that as there are lots of parties going on you will start again in the New Year? NOOOOOOOOOOOOOOO! If you have made changes then do not stop those changes because of one day - yes just one day, that is all we are talking about.

You can still go to all the parties and enjoy yourself but remain true to your lifestyle change and make healthy choices. What is the point of doing well for months and months to then blow it all on one day, people consume as much as 7000 calories on Christmas Day - that is a HUGE amount of food. Be sensible, if you want treat then have one but remain as strong as you can. You will feel so proud of yourself in the morning and nothing will beat that feeling!

Okay, lecture over and onto the really important stuff! The fit camp is over and the results are just awesome so I had to share them with you!
They lost a staggering 91 inches between them and yes that figure is correct! That is not even all of them as I am still waiting for some final measurements to come in but couldn't wait to tell you all.
I have to say a massive well done to my fit campers, they all worked extremely hard and did everything that was asked of them and more. They are examples to everyone of what can be achieved when you are focused on the end result.
Even when they were having 'off' days they still attended and went at the exercise with gusto - they shared recipes and have made real friends.
The forum was thoroughly used and I will be sending them some more information to them today to keep them focused and on track.
I know several are returning in January and I look forward to welcoming them back.
If you want to join the next camp it starts on 11th January, just go tohttp://www.fit2dropfitcamp.com and register through the online shop.
Thank you also for the wonderful testimonials you have written, I will be adding these to the website today!

Please note there is no Pilate's class on 5th December as the hall has already been hired out. I will see you back there on the 12th!

If you would like to attend the Hula course starting on the 16th January or the Nutrition Workshop on 23rd Jan you can pay via pay pal and make the payment to my email address. Contact me for other payment options.

You are all more than welcome to join me for Christmas drinks on 12th December at The Queens Head at Fishers Pond from 7pm. I look forward to seeing lots of you there!

One last thing - a polite request from Sam! Please can all of you that attend my classes please make sure that you PRINT your first and last names! We have been having fun and games trying to decipher some of you and there are those that only have their first names!!!!! Many thanks, Sam will be very grateful when updating the computer!

2010 is sure to be an amazing and exciting year for CW Fitness and I look forward to sharing it all with you.

Step versus Zumba - which gets the best results?

Those of you that come to Zumba know that it is great for sculpting the body and toning those muscles, however, those of you that come to step swear by fantastic looking legs, toned arms through the resistance bands and the most amazing abs when we do that amazing gut busting workout!

Well, I was curious to find out what the results would be when we did an actual comparison and some of the results were startling! I did an Internet search and came up with the the following information from the official Zumba forum for Zumba instructors.

Average Step Figures

659 calories burned
131 heart rate
29 minutes in target heart rate

Average Zumba Figures

822 calories burned
146 heart rate
42 minutes in target heart rate

Observations

Zumba is more fun!
Zumba music definitely encourages movement.
Step focuses a mot on a lower body workout. Despite using big arm movements, step leaves out hip movements but definitely works the core in a different way.
Step students all had amazing lower body strength.
Zumba moves incorporate many body parts simultaneously.
Zumba intervals were more distinct.
Zumba class reached their target heart rate quicker and kept it there for longer.
Step students felt like they could go on longer than the Zumba students.
Zumba students were exhausted at the end of the class.

This research was done in America and the step students had obviously never been to a class like mine as my participants are sure to agree!

I think ANY exercise is better than none and just because one is 'deemed' better than another may not necessarily be true for everyone. We are individuals after all. There is certainly no reason to be saying that you are not doing a class because it is no deemed as effective as something else only to then do nothing!!!

Another important note this week. I have been noticing how people go from extremes of motivation and whilst I am puzzled you HAVE to remember one thing - YOU ARE RESPONSIBLE FOR YOU AND ONLY YOU.

I LOVE fitness and in that respect I am very lucky. I passionately hope that you will learn to love exercise and activity and enjoy it and want to do it but I cannot create that feeling in you, that has to come from within and wont happen to everyone. For those that it doesn't happen to, you have to stay focused and committed and keep that end result in mind. I am here for you to support, motivate and encourage but I cannot do it for you -- if only it were that easy!

Okay, lecture over! I have been in Hereford this weekend and after breakfast this morning we all went out, sister, brother in law and three kids and went for a lovely walk despite the wind and rain. You can only get wet once right? It was refreshing, exhilarating and I feel great now sat here typing this. You may not see it as conventional exercise but it all counts - don't put yourself down. Be PROUD of what you have achieved. See everything in life in a positive frame of mind, negativity drags you down - stay away from it and stay focused and there is nothing that you cannot achieve.

Have a great week!

Another great week of results!

Well we are half way through Fit Camp and another week of fantastic results. So, if you want to drop a dress size in 4 weeks then you need to sign up to the next camp in January - have your plan of attack ready to get your body back in shape after Christmas and what a way to start the New Year!

The Hulacise course is booking fast so if you want to whip that waistline into shape and lose extra inches off the hips and thighs then you need to get booked onto this course pronto! It starts on 16th January for 6 weeks and is running at Upham Village Hall 9-10am. You can either contact me to book or go through to pay pal and make a payment of £24 to cwiftness@btinternet.com and make a note in the box that it is for the Hula course. Spaces are limited and it tends to get booked quickly!

Don't forget the all new Psychology of Nutrition Workshop on 23rd January 2010. Get the year off to the right start by understanding nutrition and understanding what your own individual battles with food actually are! Again you can pay through pay pal or contact me. The cost is £25 per person and all elements of nutrition will be covered as well as a series of psychological tests to show what kind of thinker you are and in turn address your own issues with food - this stays confidential, don't panic!!!

Exercise - is this a dreaded word? Is it really that difficult to incorporate the dreaded word into your lifestyle - I don't think so but I know there are hundreds and thousands of you that disagree with me! Time is THE number one excuse for not exercising but it doesn't have to feel like exercise! You don't have to slog away for hours at the gym. In fact, going for hours and hours on the treadmill is a waste of time if fat burning and toning is your aim. Now before you all shout at me I am not saying don't do any cardio. You need cardio to exercise the heart and lungs, however, what I am saying is it is not the most effective exercise in terms of changing your body shape.

Losing weight from certain areas is just not possible through exercise, diet maybe but not exercise. You will lose weight from all over. Squats, lunges and press ups are great fat busting exercises. You need to work INTENSELY and this is really important. Doing a half hearted squat where the body doesn't even come level with the bend of the knee is pretty much pointless. You need to feel it and not only in the legs, you should be feeling it in the bum too! Lunges are pretty much the same thing! Get that knee to the floor - really work those muscles for maximum effect. Press ups are notoriously difficult for us women, however, don't drop straight down to your knees, try it on your toes and make sure your arms actually bend! As my mate Paul would say, don't let them go to their knees unless they look like they are having sex with the floor! Interesting image.............!!!!!!!!!!!!!!!!!!!!!!!!!

People seem to think that only cardio gets you sweaty. I can guarantee my fit campers get very sweaty with NO cardio! Do 15 intense squats, lunges and press ups and I can assure you, you will most definitely be sweaty! Get up 10 minutes early and get them out of the way and burn more calories that day! Do them instead of sitting down with a cup of tea. You CAN find time to fit in a little bit of exercise each day if you WANT to.

If body shaping isn't your goal but you just want to improve fitness then take up an active sport. Why not try horse riding, rock climbing, water sports. There is so much to try out there and you will feel so much better for it. You energy levels will improve, your hair , skin and nails will be clearer and brighter, especially if exercising outside. Why wouldn't you do something that is going to make you look and feel fantastic?

First week of fit camp - DONE!

The first thing I have to say this week is a huge WELL DONE to my Fit 2 Drop Fit Camp ladies. They have worked their socks off this week and I am sat here itching to receive the first weeks measurements. I am sure there are going to be some fantastic results - I will tell all next week!

If you are interested in the nutrition workshop or Hulacise course please contact me to arrange payment as bookings have already started! If you are thinking ahead and want to get rid of the post Christmas bulge then go to http://www.fit2dropfitcamp.co.uk and go to the registration page/online shop to book your place!

With a lot of my focus on achieving results this week with the fit camp I decided to start with run down on how to approach weight loss. A lot of the reasons that we fail is due to lack of preparation or giving up at the slightest hurdle or when we have a 'blip'. You have to remember that weight loss is not quick and easy, it takes time, determination and a bucket load of will power. BUT when you stand in front of that mirror and like what you say, well, that is the best feeling in the world!

• One of the Golden rules of fat loss is focusing on what you want to achieve.
• Get into the right mindset and not going on another 'diet'.
• Get negative people away from you or ignore them, friends telling you that you do not need to lose weight are not helping you!
• Work out why you have overeaten and gained weight in the first place - this is crucial.
• Don't give up when it gets hard and don't give yourself weekends off being healthy!
• Remember that even the smallest weight loss is a step closer to your goal

Are you aware of things that may be getting in the way of losing weight?

• Don't give yourself a guilt trip if you are not successfully losing weight each week, you normally lose more weight in the first week because you are losing water and glycogen which the body uses to store carbohydrate. After that it is burning fat which is a slower process!
• Concentrate on eating protein and not refined carbohydrates! Protein fills you up quicker and keeps you feeling fuller for longer. Salmon and eggs for breakfast anyone?
• Exercise or train? Train every time. You have to remember to keep improving your training. If you stick with the same regime, yes you will lose weight in the beginning but as you get fitter the training will no longer get you the results so you need to crank it up a gear.
• Never skip training. No matter how tired, busy or whatever other excuse you have tucked away you can ALWAYS fit in exercise somewhere. Get up 10 minutes early, don't have that extra cup of tea, stop excusing and get a result!
• Make sure you get enough sleep. If you don't the hormone ghrelin is going to try and thwart your efforts! A study at Bristol University over over 1000 people found that those who had slept for just 5 hours had 15% more ghrelin than those who had 8 hours sleep. To make matters worse they also had 15% less leptin, the hormone that suppresses your appetite, no wonder they were tired and starving!
• NEVER EVER starve yourself. I do not know how many times I have to say this but it will NEVER get you the result you are after.
• Adapt a healthy approach to life. There is little point in eating well and exercising every day to then spoil it by drinking alcohol every night!
• Stop counting calories. I have never been a fan of calorie counting anyway and although it can sometimes be helpful, for the most part it just makes you feel negative and guilty. Why not take an alternative approach and use the 'crunch' factor. If it takes longer to chew then it may be better for you that something that is eaten in a few mouthfuls. Eg: blueberry muffins have less calories than flapjacks but they can end up being more fattening as it is easier to digest!
• Quit the sit ups! I have been slowly taking sit ups out of my classes over several months as they are such an ineffective exercise for the most part and stress the back needlessly. Unless you have an unbelievably lean stomach sit ups are never going to give you the washboard stomach you are after! You need to be big muscle loading exercises like press ups, squats and lunges, you will get far better results that way!

Get ready for combat coming at you in classes this week, just short bursts to introduce you but the focus last week was most definitely the legs so lets attack the upper body this week!

How many of you can honestly say that you do not eat for the sake of eating? Do you understand what I mean? What about when you are sat watching telly because there is nothing else to do and you think ‘I know I’ll get those biscuits out of the cupboard’ and once you’ve eaten them you are onto the next item of food. I reckon we are all guilty of it at one time or another.

There are two main types of emotional eating –
1) comfort eating
2) boredom eating

Both are fatal for fat loss. When you eat under those two headings it is extremely unlikely that you will pick something healthy and lean. No, you will go for the sweetest thing you can find. Why? Because that will comfort you and make you feel better or so you are willing to believe. Why then after we’ve eaten it are we overridden by guilt and how we have failed? If this wonder food is so fabulous at making us feel great why we are so miserable and guilt ridden after eating it???

Crazy isn’t it? However, it isn’t as simple as just not eating them. You and only you have to make a choice. Do you want to reshape your body, reduce body fat or whatever your goal may be or do you want that chocolate bar? Make the choice but make an informed choice. Instead of just reaching for the food and scoffing it in one sitting, ask yourself that very same question and take the time to think about the answer. If this is an area you are struggling with then the next nutrition workshop will be right up your alley! 23rd September 1400 – 1730 at South Winchester Golf Club. I will be going through all the main elements of nutrition but there will be a strong focus on the psychology of food and why it can be so hard to keep weight management so hard but it doesn’t have to be that way. Remember, it isn’t just a choice of having food or not having food, you HAVE to eat, you have not choice or you die of starvation. We will be looking at how to change your thought processes towards foods and what kind of decision maker you are. Guaranteed to be packed full of information, a pack to take with you with all the elements covered in the workshop and more. Feedback from the last workshop was great so be sure not to miss this one.

I have been receiving more and more feedback on classes each week and have taken those comments on board. I will be spending more time for newer moves and routines so expect a few changes in the coming weeks. I am also working on some brilliant new conditioning moves – fantastic for those of you that really want those results! I will also be introducing more weight training elements into certain classes (not heavy weights so don’t start panicking!) and I am off to do an fantastic TKO combat workshop next weekend so we can finally add that wonderful combat element into Tri Sculpt and Power Hour – hope you are ready for it, unbeatable workout and great if you have had a bad day! I had an awesome conditioning workshop in Guildford yesterday that just has me buzzing with ideas!!!

I have already been asked for the next Hulacise course dates so the next course will start on 16th January. The course is 6 weeks and is beginners, if you came to the last one you are more than welcome to attend again as we will be learning a different routine. There will be plenty of time to master the hoop and the routine will be basic steps so what are you waiting for!

The post Christmas Fit 2 Drop Fit Camp starts on 12th January. Go to http://www.fit2dropfitcamp.com to read all about it and then go to the online shop to book.

The really great news is that Zumbatomic (Zumba for kids) will be coming to a school or hall near you from around March time and I cannot wait. Kids love this music as much as the adults, great way for them to exercise and get rid of some of that excess energy. I am also hoping to start Zumba Gold (for the less fit and deconditioned and those that prefer a gentler pace) and will keep you posted with news.

It would seem that not all of you know that PUNCH cards are now available. You have always been able to block book sessions but these had to be taken consecutively. I now offer a punch card for 10 sessions for just £36 – that is one class completely FREE! You need to buy it from me in class and then bring it with you every time to get it signed off. You can use them for whichever classes you like! If you know of someone who attends class and may not get this newsletter please tell them but better still get them to sign up on the newsletter and then they don’t miss the discounts as well as all the news!

Do not forget it is National Obesity Week (NOW for short) next week so if you are undecided whether to actively try and promote a healthier lifestyle then now would be a good time to start and you don’t have to be obese to improve your health and fitness!