Recent News, Hints and Tips

2010-08-13T01:44:00.000-07:00

Awesome results just keep on coming from www.fit2dropfitcamp.com - be one of them but only if you are quick, September is filling quicker than ever before. To receive regular updates, news and articles please subscribe to my newsletter via my website www.cwfitness.co.uk Don't forget the new bridal bootcamps too at www.fit2commit.co.uk for both brides and grooms! This weeks newsletter asks the question of whether we should be asking our GPs for nutritional advice, arguments both for and against - sign up to make sure you don't miss the controversial topic!

Bobbies's Speech

2010-07-03T12:21:00.000-07:00

Had my first charity Fat Loss Forever Seminar today which was a roaring success. I had asked Bobbie if she would mind saying a few words and introducing me. I refused to help her write it as it was important to me that it came from her! Bobbie has been doing fit camp, losing an astonishing 10 inches in just one week and Zumba and was so nervous when she got up to speak - I am so proud of her. Here is what she had to say:

'I would like to start by showing my appreciation to an inspirational woman who has helped me in many ways that could only be shown if you attended one of her sessions!

I am 20 years old and I work with children, so I meet a lot of new people each day. My job is very fulfilling and enjoyable but the way I felt about myself was not, I was really unconfident and had low self esteem. I was beginning to feel depressed about my weight and didn't want to join in with social activities.
I first heard about Zumba and fit camp through my older sister and because of her amazing achievements I decided to give it a go. I didn't really have high hopes at first because I have tried so many diets and have spoken to so many weight loss instructors. After giving Zumba a try and seeing the energy that Cori has and how crazy she can be doing it, I found I loved it and was determined to complete the 4 weeks of fit camp. I found the diet do-able as there's no limit to how much you can eat as long as you eat the right foods, the exercises are hard work but they are definitely worth the results. I can honestly say it has personally been the best thing I have done for myself.

With the supportive encouragement I received from Cori in the first seven days I lost over 10 inches. In the second week my clothes felt comfortable and were fitting me properly. In the third week I had gone from a size 18 to a size 14, my overall result after the 4 weeks showed a change of over a stone and 25 inches. I was so amazed with the outcome I realised all the hard work and challenging exercises were worth every single inch!

There were days that I felt I couldn't carry on with the diet side of fit camp, as we all know how hard it is to beat a craving! But with the praise, encouragement and inspiration Cori will give you I now know how to fight those cravings, you will be given a handbook and it sort of becomes your bible, there are quotes that Cori has put in there that I found myself repeating on a regular basis, especially on a Saturday night - YOU BOOZE YOU LOSE! Now I lead a more active, happier and healthier life, I have a lot more energy and more confidence to walk around with a smile on my face.
I think fit camp works so well because the passion that Cori has for fitness is so great and the love she shows in helping other people achieve their personal goals shows within each session! She seems to know the areas that you're struggling with and supports you with it, she is so caring and understands what you are going through as she has done it herself. She has become a massive role model to me because every time I've needed help she gave me the best support I could have asked for, even standing here saying a few words about fit camp probably doesn't show how grateful I am for the tools she has given me to change my life for the better!

I think she deserves a huge applause for her hard work, please welcome the woman, who in my opinion, is a weight loss genius.....'

Thank you Bobbie - it still brings a tear to my eye - I am so proud to have been so instrumental in turning your life around for the better. I will be reminding you of this speech when we do Abdominatrix later next week!!!

One of Bobbe's many achievements was the Plank. She was convinced she would never master it - yet yesterday she messaged me to say she had gone from a 45sec hold (a massive achievement in itself) to a whopping 60sec hold, from a woman who struggled to complete session one.

It is achievements like these that make my job so special. I am privileged to watch you change, transform and grow and I love every single second of it!

Water or coke?

2010-05-09T09:42:00.000-07:00

Problems with my email distributor system so thought I would bring it to you the old fashioned way!

The results from April camp have quite literally blown me away. I am still waiting on a lot of results but already I have had one lady losing 17lbs and 16.5 inches - that is just AWESOME! Some of us met up for a meal last night and we had such a giggle, along with some newbies for May camp who I had to make sure were not being terrified by stories about workouts by the others! All in all every single one of them has achieved something momentous, whether that has been a dress size, more self confidence, a new friendship or something else. There is so much to be gained from fit camp. If you are undecided whether it is for you or not, bite the bullet and do it. I can guarantee you will not regret it. I will miss my ladies this week while we wait for 17th May to kick off again. So, only one week left to register, what are you waiting for?

The nutrition workshop in September is proving popular and I am already looking at when the next one will be. I am hoping to do another one before Christmas but this will be in the Southampton, not Winchester area. I am unable to hold spaces for workshops without payment so if you would like to attend please pay £25 to my email address cwfitness@btinternet.com through pay pal. Do contact me if you have any queries or questions. To recap, in the September workshop, I will be covering the fundamentals of nutrition, how the digestive process works, what the essentials for fat loss are, exercise as well as nutrition and strategies for success. There will also be plenty of opportunity for questions at the end and you will be walking away with a wealth of information that is up to date and as current as it can possibly be!

A few facts for you this week regarding water and coke (courtesy of Dax Moy - thank you!)

WATER

1. 75% of the UK population are chronically dehydrated. (likely to apply to half world population)

2. In 37% of all the UK population, the thirst mechanism is so weak it is often mistaken for hunger.

3. Even mild dehydration will slow down your metabolism as much as 3%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of dieters studied in a University of Washington study.

5. Lack of water is the number one trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water per day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short term memory, trouble with basic maths and difficulty focusing on a computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79% and you are 50% less likely to develop bladder cancer. Are you drinking the amount of water you should each day?

COKE

1. In many states (USA) the highway patrol carries two gallons of coke in the trunk to remove blood from the highway after a car accident.

2. You can put a T bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of coca cola into the toilet bowl and let the 'real thing' sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from car bumpers, rub the bumpers with a rumpled up piece of Reynolds Wrap aluminium foil dipped in Coca Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca Cola into the baking tray, wrap the ham in aluminium foil and bake. Thirty minutes before the ham is finished, remove the foil, allow the dripping to mix with the coke for a delicious gravy (!!!)

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, run through a regular cycle. The Coca Cola will help loosen grease stains. It will also clean road haze from your windshield.

FOR YOUR INFORMATION

1. The active ingredient in coke is phosphoric acid. It's pH is 2.8. It will dissolve a nail in about four days. Phosphoric acid also leached calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca Col syrup (the concentrate) the commercial truck must use the hazardous material place cards reserved for highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about twenty years!

Still want a coke?

After reading this I thought I would try it out and put an old bra in a bowl with coke all over it - in the morning all that was left were the wires - why would anyone drink something that does that??????

Have a brilliant week!

Goal setting

2010-04-18T02:18:00.000-07:00

Set that health and fitness goal and write it down everywhere. Every single thing that you do will take you closer of further away from that goal. I know you can do it and so do you so take action today!

Make sure you listen in to Radio Solent on Monday at 1040 to listen to yours truly!

April fit campers are dropping inches so fast it is scary - want to join them? Sign up for May at www.fit2dropfitcamp.com

Last in Body Image Series

2010-04-04T00:50:00.000-07:00

Well here goes for the final saga but an important note first. I will be sending out separate newsletters from next week, the blog will still be updated too but different stuff! You will have received a newsletter confirmation email (check your junk mail if not) - just click on the link to continue to receive the newsletters and ignore if you would rather not - I promise I wont be offended! This will allow me to keep you updated with what is going on and focus on topics that are important to you. If you normally follow this blog or read it on face book or twitter and want to sign up simply go to www.cwfitness.co.uk and sign up for the newsletter. There - done!

Over the last three weeks we have discussed at length some of the issues of body image but this week I wanted to tackle how we solve this massive issue - no mean feat. We simply cannot just bury our heads in the sand and hope that this issue will go away. We have become a nation of extremes. We have those that are starving themselves to look like Posh Beckham and don't care about the chronic health risks associated with it and then at the other end of the scale we have those who are overweight, desperately need to look at their diet and get themselves moving yet they simply don't care. They wear ill fitting clothes and let it simply all hang out. Neither situation can be any good for their mental health never mine their physical health.

Those of you that know me know that I am a firm believer in loving yourself warts and all but if your body shape is compromising your health then surely you HAVE to do something about it. We all have areas of our bodies that we don't like, me included. This is not the issue. Because I don't like a certain part of my body I don't go to drastic lengths to change it. However, body image issues normally start from one small thought like that and it doesn't take long for it to spiral out of control take over your life. So, how do you stop it?

Quite simply, you can't, not yet and not at the moment. All around you are images on the telly, magazines, newspapers, TV adverts promoting perfect figures and washboard stomachs. These figures are for the very few and certainly not the norm and yet we allow the media to purport that this is what we should aspire to and somehow we are not good enough unless we meet that criteria. Doesn't it sound like nonsense when you see it written down like that? When I speak with young people at schools and health fairs it is soul destroying to hear children saying that they want anorexia, they want their ribs to show, having a 6 pack isn't good enough, it has to be an 8 pack. Teaching children to believe in themselves is only a part of it. If the media wont get on a board then I sadly believe we are flogging a dead horse. The media like to say that size 0 is perfect so that is what young girls aspire to. Who gave them the right to damage so many children from such a young age and make them believe they are failures?

What saddens me even more is that this does not only affect children but men and women of all ages. We are tackling the issues with children more positively. Nigel Townsend id the executive director of Y Touring which is Central YMCA's award winning professional touring theatre company and the recently did a project designed to explore the attitudes of young people towards body image. This tour was inspired by Bodies by Susie Orbach(you may recall I mentioned this book in the first part of the series). 'Speak Out on Bodies' was deemed a huge success and is due to be repeated and I applaud this kind of workshop but how much will it help long term if people are still continually bombarded with the message that they are not good enough?

If you are self confident and don't care what others think then great - but you are in the minority. Most of us feel a little down hearted when we take a negative comment on board and these can grow very quickly but remember this works for both the size 0 brigade and the obesity epidemic brigade.

There is an exciting play underfoot that will be based on Susie's book and a young playwright by the name of Rachel Wagstaff is currently under commission to write it. You may be sat there thinking why is the book so relevant so let me try to explain, then go and read it, then go and see the play when it launches; I will certainly be first in the queue!

'Bodies' is a beautifully written, articulate and inspiring book. It touches you both personally and professionally and is such a rallying call to arms, crying out against so much that is wrong with our society. She gives heartbreaking examples of real people and how these issues have affected them as well as delving into the possible reasons for why and how this has happened.

One last though - what is wrong with wanting to look good?
Nothings, nothing whatsoever, at all. The problem arises when it becomes an all consuming preoccupation and every day is laborious calorie counting or making sure that an intense workout is fitted in. There is this horrific growing pressure on needing to look good and we foolishly attach value to being fat or thin. People wanting the 'perfect' picture but not being able to afford to go under the knife and what about the joys of Photo Shop, taking photos of their children in to correct the gap in their teeth or make them look better - how is that healthy?

Body Image Part 3 - Fat or thin?

2010-03-28T00:04:00.000-07:00

FIRST THINGS FIRST! ZUMBA STARTS AT STANMORE COMMUNITY CENTRE ON 16th MARCH 1030 - 1130. Come and enjoy the dance fitness sensation that is Zumba and discover fun fitness that you never thought could exist!!!

This weeks article focuses on our obsession with being fat or thin, there is there never any emphasis on being fit? Fit and healthy no longer seem important, but looking back, were they ever? It is possible to be thin or fat and fit but we associate heavily on the thinner we are the more healthy we will be but this just simply isn't true.

Low levels of physical activity and poor physical fitness can significantly increase the risk of developing certain conditions such as coronary heart disease, type 2 diabetes and some cancers. People will excess body fat are also at increased risk of developing these conditions.

Setting aside the physical implications there are also the huge psychological benefits. We know that physical activity forms an effective element of treatment and rehabilitation for such lifestyle diseases. People starting a programme of exercise report improved mood, increased self confidence and sense of well being. This feel good factor is vital in getting people to continue with their exercise programme and then hopefully increase it!

However, we must make the distinction between being fat or thin and being fit. Being slim, thin, skinny or whatever you wish to call it - or not having the stereotypical body image 'ideal' is not an indicator of good health and/or fitness. In our society today with all our processed foods and take always along with our affluence make it even more difficult to lose weight and then fight to maintain it. The challenge is to increase physical activity and fitness for ALL, regardless of their body size and shape.

I am a huge fan of the Dove Real Women campaign as it shows real womanly body in all their glory, wobbly bits and all! Dove commissioned research before they launched their Real Women campaign and found that two thirds of women wanted advertisers to be honest about air brushing, women felt that beauty advertisers were selling them the unattainable image of perfection and of those women 40% had low body confidence as a result.

In the research over 1000 women were questioned originally in 2004 and then again in 2009. They found that advertising images impacted negatively on self esteem, 42% of women questioned are self conscious about how they look with 28% of those feeling inadequate and 20% being less confidence in their daily lives and this has nothing to do with health and fitness, this is just body image!

Dove changed their advertising to show how diverse our beauty is and we can only hope that other advertisers follow suit although I think this will be sadly lacking. We need to accept ourselves for what we are, warts and all! Love what we have got and then make the effort to improve our fitness level. How many of you will go out for a walk today? Go for a bike ride in the woods? Go swimming? How many of you will take the opportunity to have a lazy day and relax? None of those are right or wrong but you must make a choice and accept that choice, not try to defend or excuse it as you right! Rest and relaxation are as important as exercise and training after all but you need to get the right balance as in everything in life!

Body Image - Part 2

2010-03-21T01:22:00.000-07:00

Let me get the admin stuff out of the way before I start ranting again!
NO PILATES AT UPHAM On 3RD and 10th APRIL 2010 and 24th APRIL 2010 - You are more than welcome to attend Pilates on Tuesday evening 6-7pm at Hedge End.

2 HOUR CHARITY ZUMBATHON - UPHAM VILLAGE HALL - 2-4pm, SEE YOU ALL THERE

Body image - well I have certainly opened a can of worms based on the feedback I have been getting but reassuringly mostly positive. However, most of you are assuming that this is an issue that only affects women - not true! There is growing evidence that the size of the problem among men is growing at an alarming rate.

Since 1974 GI Joe (American equivalent to Action Man) found that their human equivalent chest size has expanded by 6 inches and their biceps by 10 inches, their waists, typically, have shrunk by 3 inches. (Men's Health Forum MHF)

However, it is not only toys that are being misshapen. We are constantly being bombarded with images in the media (as we are with twiglet women - why I do not know - they have no shape, no curves and normally look gaunt!) and the relatively new male beauty products which seem to always focus on a washboard stomach. So men are being routinely exposed to this when the overwhelming majority of men bear no resemblance to the man on the ad!

43% of men say they feel worse about their own bodies after reading men's magazines. (MHF)

The number of men opting for cosmetic surgery is increasing - male breast reductions increased by 44% between 2007 and 2008.

Muscle dysmorphia is on the increase (where there is a belief that the body is not muscular or athletic enough) and anabolic steroid use is known to be increasing among male gym users.

It is no coincidence that male body image issues are rising at the same time that we are in an obesity epidemic. Most of us (especially men) are getting bigger. Only approximately 13% of men will have a healthy BMI in 2025 compared with around 1/4 of women. (Those of you that know me know my thoughts on BMI but this is still a useful statistic!!!)

As a nation I think it is really important that we tackle both female and male body image issues. Both sexes need to understand the need for a healthy weight and the need to eat well, not strive to be something created in a magazine - remember it is CREATED, tweaked and smoothed with all their computer gadgets.

Many of us do need to lose weight, do need to exercise more and do need to improve our diet. However, it is where the motivation comes from to do this that is important. It shouldn't be coming from a need to feel included in society, it shouldn't come from feeling inferior. It should come from wanting to be healthy, yes that dreaded H word! Our health is what is of paramount importance here and that is sadly what seems to get forgotten in amongst our quest to look ten years younger, to banish the cellulite, to lose 2 inches from each thigh - stop it!

You have to change to prevent disease, joint problems, try not to be motivated by a corrosive self hatred that will end up undermining any of your attempts to make positive lifestyle changes. Change for the long term will make you feel amazing, vibrant, full of energy and positive about yourself - not someone constantly striving to be something they are not.

Body Image - a HUGE problem

2010-03-13T23:49:00.000-08:00

Hope you guys are ready for the ZUMBATHON for Sport Relief next Sunday 2-4m at Upham Village Hall. Hoping lots of you can make it so we can raise as much money as possible for this fantastic cause.

I have been reading, speaking and hearing a lot about body image over the last few weeks and have decided to dedicate the next few blogs to this important topic. I have been kindly lent the book 'Bodies' by Susie Orbach (author of Fat is a Feminist Issue) and although I have only just started this book it is utterly fascinating and recommend it if this is a topic that interests and motivates you.

Body Image - do we really understand or even acknowledge what it is? I doubt that or even if we do acknowledge that most of us are hung up in it we certainly don't see it as the big deal it can turn into. Just take a look at these statistics.

90% of people agree that they care too much about what they look like and not enough about how healthy they are. (Com Res)

The number of people undergoing liposuction increased by a whopping 90% between 2004 and 2006. (British Association of Aesthetic Plastic Surgeons)

Steroid abuse can lead to high blood pressure, liver tumours, shrinking of the testicles and extreme irritability. (REP's)

The UK is the largest spender on cosmetic surgery procedures in Europe - with consumers spending half a billion pounds in 2006. (Data monitor)

90% of you agree that the media would use models with a broader range of dress sizes. (Com Res)

88% of you agree that children are under pressure about their physical appearance than they were 20 years ago. (Com Res)

65% of you have witnessed or experienced bullying as a child directly because of their body shape. (Com Res)

From the age of 10 or 11 the most prevalent concern for young girls is 'becoming thinner'. (Girl Guiding UK)

Among 16-21 year olds, one in two would consider surgery to change their appearance. (Girl Guiding UK)

Of those who would consider some sort of procedure, 12% would consider having invasive surgery such as gastric band or cosmetic surgery while 5% would consider Botox.

42% of women are self conscious about how they look. (Research commissioned by the Real Women campaign from Dove)

81% of people agree that pupils in secondary schools should be given an opportunity to discuss body image issues.

77% of people agree that photographs that have been airbrushed should carry a warning saying they have been digitally altered. (Com Res)

Body image and how we feel about our physical bodily shape is NOT a trivial matter. It can take over your life so that you become obsessed with it. Now I could go on and on about this and because of this I will be writing several blogs on this topic as I am deeply passionate about it, we should love ourselves as we are, wanting to better yourself is a good thing but NOT if it takes over your life and everything else in your life goes on hold because of it.

Going from a size 16 to a size 12 is not going to make your life perfect. It is not going to correct everything else that you are not happy with in your life, no matter how many times you tell yourself it will.

You should want to be a healthy weight and fit because that is a healthy place to be. You should want it because you will feel better, your skin, hair and eyes will be brighter, you will have more energy, you will feel better about yourself, you will exude confidence - oh and yes, you might be in better shape, look slimmer and weight less, that is an additional bonus for free!

Workshops this week

2010-03-07T01:31:00.000-08:00

First things first - there is no class at Upham this week due to a wedding booking. There are several dates this year where this is occurring so please check the website!

Sambando night at The Sporting View in Southampton next Saturday from 8pm - this is going to be such a great event. Zumba with live music - what more could you want!

Yesterday I attended the FAST 2 tour with Paul Mort and have come away literally buzzing with ideas. Those that attended are like minded and knowledgeable trainers who want to take their fit camps to the next level and the information I have come away with will certainly do that. The greatest thing for me is that I have also come away with ideas to work with my personal training clients to accelerate their fat loss to the next level. To top it all off I have also come up with new workouts for classes that you are just going to love!

There are not many workshops where you come away with such a wealth of information that can be applied to every area of your business. The workshop was aimed for fit camps but with just a bit of tweaking I have my whole business up on to the next level - awesome! You guys are in for a treat because they will be the most amazing results.

As always I never roll out new workouts or dietary ideas without trialling them on yours truly first. Although we are all experts in our areas at the workshop there wasn't time to go through all the research to back up what was being discussed at the time and despite that I really do believe that what separates a great trainer from a good trainer is the ability and inclination to do your own research. Finding out the fact for yourself so you know that you have the science to demonstrate that what you are saying works - really works!

So, off to order another shedful of books and onto the research sites to find the evidence I am looking for. If I don't find the evidence then I don't roll it out - simple!

As with all the research I trial ALL the workouts and my legs are certainly feeling it this morning as I have already tested out six workouts - now the fun part and come up with the names, is 8 rounds too many?????????????

Tan and tone - whatever next!

2010-02-27T06:58:00.000-08:00

I cannot believe what I have seen today. Popped into Eastleigh to go to the bank and walk past the tanning place , you know, the ones where they are unmanned! What do I see? A huge poster in the window promoting toning up your body whilst you tan - I ask you! Apparently you stand on a vibrating plate and this will tone all your muscles, whilst you just stand there doing nothing - what do they take us for?

Now vibrating plates do have their uses, but to stand there and wobble the fat off is not one of their benefits. It reminds me of those awful machines of the 80's where the band went round your waist and you stood there being shaken all over the place. It didn't work then and it wont work now!

What they can be great for is rehabilitation and for actually exercising on as the additional movement recruits more of your muscles as they try to stabilise your body. I have used them for doing the plank on and squatting and it is definitely more difficult!

As with most exercise equipment they can be useful and effective when used correctly but all too often we want an easy way out and look for a quick fix. Why else would slimming pills and patches that allegedly melt fat have such a large share of the market? We have to admit to our own responsibility. If we are overweight then it is because we have eaten too much of the wrong food and not exercised enough - there is no other reason. 71% of adults aged 45-65 are classified as overweight and/or obese. That is a shocking statistic.

If you want to change then COMMIT. No more excuses for eating the junk, no more 'I've had a bad day and need to treat myself'. Focus on how fantastic you will feel when you can bounce around with the energy you had 10 years ago, when your clothes are looser, you will feel like a million dollars and no extra choccie, pasta or pie will compensate you for that will it?

IMPORTANT CLASS NEWS

Upham Village Hall has a number of events this year that will mean we will be unable to hold our usual Pilate's class. The first few that will affect us are listed below but feel free to join me at Hedge End on Tuesday evenings at 6pm at the Turnpike Pavilion.
13th March 2010
10thApril 2010
22nd May 2010
I will let you know of later dates closer to the time!

Pavilion on the Park, the next few dates that the hall is not available due to the blood donors being in all day are:
5th April 2010
26th April 2010
There are lots of others to choose from though!

Daytime classes are due to start from April with Zumbatomic, Zumba Gold, Aerobics and Conditioning classes! I am just waiting to secure venues and hear back from schools - see you there!

2010-02-21T01:32:00.000-08:00

What a weekend! Two days of Zumba training, meeting up with other instructors and sharing ideas is always brilliant! On the Friday I did Zumbatomic with the amazing Naomi and she had us waddling around imitating penguins, something I would never have thought I would do and the best bit about it was I enjoyed it! Adult classes beware, I made need to practise on you at some point! ZumbaGold was with Caroline on the Saturday and whilst this was not quite what I expected it was still an enjoyable course and I am keen to set up these classes so that the less fit and older population can still enjoy the wonderful essence of Zumba. I am already in discussions with local schools and am looking at doing daytime Gold classes - keep checking the website for further information.

Sambando Night at The Sporting View in Southampton on 13thMarch from
You can contact Dave on 07763 896865 or go on the website for tickets and to reserve your space. www.bat2k.com This is going to be a great night with the opportunity to Zumba with a live band as well as hear all sorts of wonderful music from around the world - you wont want to stop moving!

Don't forget that the Zumbathon for Sport Relief is on the Sport Relief weekend 21st March at Upham Village Hall and starts at 10am. You are required to donate a minimum of £4 per person and if anyone brings anyone that hasn't been before they will still need to fill in a PAR-Q so please come in plenty of time - this will be a blast! I will be including all the sorts of rhythms and music some old and some new!

I have been busy setting up the shop links and while we still have some way to go some are there, so sneak a peak. You can either buy online or email me your order and collect and pay at class - your choice! http://zumbahampshire.com/page5.htm for Zumbawear or http://coriwithell.com/page7.htm for CW Fitness wear. There is more going on this week with a selection of Zumba tops and a wide range of equipment that you can purchase so your home workouts are as effective as possible.

Please remember there is no class this week at Pavilion on the Park as the blood donors are in again - sorry! All other classes are running as normal so I will see you there.

TOP TIP THIS WEEK
As Jack Canfield says - 'take 100% responsibility for your life'

Fit Camp Poetry and Testimonials from the first camp of 2010

2010-02-14T01:40:00.000-08:00

A huge thank you to Lizzie for coming up with these, so witty and lyrical I just had to share them!
Below the poems are a selection of testimonials from the first camp of 2010 with several ladies already booked up for March!

Ode to Fit2DropFitCamp

2010 was the year I decided enough was enough
Going up another dress size gave me the huff.
When to my surprise what's this that's landed in my inbox
An email that's bound to cure my ever growing frocks.
'Want to lose a dress size' The email said to me,
'Join Fit2Drop Fit Camp and I will guarantee'
"Not Arf," I thought, there's got to be a catch,
Lots of money they'll be wanting me to dispatch.
But as I read on, it didn't seem half bad.
"OH NO" my husband said, "not another fad".
"If you want me slim like Cheryl Cole" I said
"Put up the money , I'll no longer be widespread"
"Lots of exercise is what my body needs,
I want my waistline and thighs to recede."

Not knowing on the first day what to expect
I soon realised what muscles I've neglect
The next day I thought I nearly died
"I can't move, my legs wont work" I cried
Cori is our instructor so fair and kind
had us 'Arse to grass' Gosh she's so refined!
First weeks fit camp was in my nightmares
especially as I couldn't climb the bleeding stairs.

Second week was getting a bit better,
though I believe for the AM-ers quite a bit wetter.
Just when you thought the exercise was fine
Cori adds on another 'The Swine'

Third week, oh what bliss. We're nearly there.
It's lovely to be in the fresh air.
Squats and lunges are OK. Cori's off on one of her rants.
You can keep the Screamers, they're just pants.

Fourth week, we though we'd never make it
I'm one dress size down and extremely fit.
Exercise now is quite a doddle
Fifth week OH NO! We've got sod all.

Lizzie Mayne 09.02.10

Ode to THE CLEANSE

No wheat, no pasta, no rice,
Was Cori's solemn advice.
No bread, no sugar, no cheese
No more of this in our bodies.
No chocolate we heard her say,
Keep those foods well away.
No coffee, no sugar in our teas
You might get type 2 diabetes.
No fizzies, no beer, no wine
Will only add to your hip line
No marg, no sugar, no dairy
Or you'll break out in acne.
In order to cleanse us from fat,
Processed foods we must combat
Against the excesses in our life
Or nasty diseases will be rife.
One month of healthy living
Will make our poo less minging.
One fruit and veg must pass
For our figures to be hourglass.
Organic yogurts, eggs and meat
If we want bodies of an athlete.
Stick with wholesome natural foods
And watch the calories exudes.
For a figure neat and trim,
I know this diet does sound grim.
But in the end you will agree
You will feel great and not crappy.

Lizzie Mayne 09.02.10

Ode to the Supportive Husband!!!

My husband scoffed "I can do that, it's easy peasy".
It was over in a flash, his head now queasy.
"What's that about?" I hear you all cry,
The laws of gravity he's trying to defy.
One legged dead lift, you see he tried
Left me laughing and holding my side.
"It's no joke, the kitchen's too small
Let's go and try them in the hall."
To my twenty squats he did ten,
"Come on" I said, "Let's do it again."
Now come the lunges fast and furious
The dog is looking a little curious.
While I'm pumping full of beans,
My husband gone and split his jeans.
Body weight up and downs are mean
He squeals now he's ruptured his spleen.
Cross body mountain climbers really kills
He's gone all hot and cold with chills
Now it's time to do the plank
"One whole minute" and I saw him sank
On to the floor and then away did crawl
"Easy peasy, hey!" he heard me bawl
I sniggered and smirked with smugness
As he fancied he was god's gift to fitness
"WE CAN DO IT" my health fit buddies
we have the power to beat those hubbies.

Lizzie Mayne 10.02.10

Ode to the Penultimate Session

"Today's session is going to be fun" Cori announced
With bar and bands on to the tarmac she bounced
A fear of dread when you see her smile shining
"Come on you lot I don't want any whining"
When she says its fun you can be sure and bet
This session is bound to make us moan and fret.
"Oh goody we can use the swings
Now the workmen have taken their things."
The bars were first, blimey they're heavy
With arms above "Come on I want more levy"
Cori shouted, while we moaned and groaned
"These bars will make your upper parts toned".
For you AW-ers these are a joy to behold,
you've got these tomorrow so we're told.
"Swings are next" Cori evilly smirked
"Those forgotten abs will be properly worked."
Cori under the swing the exercise she displayed
So under we got all dutifully laid.
The moans and groans were heard all around
Trying to get our arses off the ground.
Cori taking photos and chortling with glee
Elfy shouts out she'd rather have a baby!
"For fantastic abs, this workout is Pukka"
You can stick the six pack, this exercise 's a F**kka
When all is said and done I'm glad I've subscribed
To Cori's fit camp, I'll come back only if bribed.

Lizzie Mayne 11.02.10

Ode to a Fantastic First Fit Camp

My world is over it's come to an end
How will I adjust, as I've come to depend
On 3 times a week, I've huffed and I've puffed
In a month a brand new me, quite buffed.
Gritted determination made way for a winner
Look at me now much fitter and thinner.
I've moaned and groaned my way through,
With bobble hats messing up my hair do.
Elf, Catherine, Lizzie, Jo and Marlize
Without skin left on elbows and knees.
Some highs and lows, we've had a good laugh
Weight and measurements now on a graph.
Why would anyone be mad to embark on this
I shall miss you all. Mwah mwah a big kiss.
Would I do it again, you betcha, too right
I've gone and signed up on Cori's website

Lizzie Mayne 12.02.10

Thank you, Cori, so much. The whole experience of Fitcamp has been brilliant. Good fun, entertaining, a wonderful eye opener on diet and overall positively life changing. I feel energised, fitter, more flexible, much better skin and overall more confident about life! And with more time on the exercises, CLEAN diet and another Fitcamp, I'll achieve the body shape I want to have again....
Catherine Pollitt - Durley

Well what can I say about Fit Camp............................... IT'S FANTASTIC!!Signing up I felt a bit apprehensive, not quite knowing what to expect. I knew I needed to focus on losing fat, excess weight and generally improve my fitness and I knew Cori was the one to help me achieve my goal.Yes it was hard work, yes we were on a playing field at the crack of dawn in the cold, dark and often in the rain - but it made me feel fab for the rest of the day!! Plus it made us all bond together really well. The support network that you get from Cori and your fellow campers is tremendous and really does make a difference. There is always someone there to give you a boost and help you through the tough times.The CLEANSE diet was not as difficult as I had feared it might be, all the fresh fruit and vegetables, lean meat and lots of water etc really does wonders to how you feel.Now that Camp has ended, I have to say I feel a bit deflated. I have met some amazing women, who I hope will be friends in the future. Cori, as always was wonderful. The workouts she created were killers, but they were strangely enjoyable. She knows how to get the best out of you and make working out fun!!As a woman with many stones to lose (at the beginning) I would thoroughly recommend Fit 2 Drop Fit Camp to anyone who wants to make that change and kick start their new body!! Don't think that you can't do it because you are not fit enough or you are too fat - That is the whole point! You have absolutely nothing to lose, except FAT. I lost 19lbs and 17.5ins in total and I feel great. I wish I could take part in the March Fit Camp, but I am planning to do at least one more fit camp in the Spring. Can't wait!!As always Cori Thank you so much for your continuing Support and for not making me feel uncomfortable about my size. You are worth your weight (and my weight) in Gold!!
Cathie Hodson - Wickham

I joined Cori’s fitcamp after the birth of my second baby in an attempt to regain my pre-baby figure and fitness and unsure how to get started! It was absolutely the start I needed. One month on and I am over halfway to my target inches-wise and back to pre-baby fitness. I have, without doubt, dropped a dress size!
Yes, it was hard work. The CLEANSE diet is strict and to begin with I couldn’t imagine living with it long term. However, within a month my thinking has changed and I’m going live as clean as possible from now on. That’s a big step for a carb-oholic!
The exercise regime is challenging but invigorating! I never thought I would be able to get out of bed at 5.45am to go exercise on a cold, muddy recreation ground but the laughter and camaraderie kept me going and I have to say that it really does set you up for the day. The exercises are simple and don’t need lots of room, so it’s very easy to do them at home in the days between Cori’s sessions (and possibly after fitcamp has finished!). And now that my legs don’t feel permanently tired, I have to admit I am missing it.
Cori is extremely motivating (although there may be times when you feel distinctly hostile towards her! It’s not personal Cori!) and the entire set-up, including the forum, is just what is needed to keep you going when your resolve is waning.
All in all, definitely worth it and I will be signing up again if I find the last few inches don’t want to shift! Thanks Cori!
Sarah Cleary - Waltham Chase

have known for a long time that my diet was too much sugar (Chocoholic) and carb based, but would rarely do anything about it, even though I didn't buy - well, what I thought was processed food. But since enrolling on fitcamp my eyes have been opened and it's the kick start I needed to get my health back on track. Plus I now pay more attention to nutrition (I wish I could have attended the nutrition workshop, hope you are having more).Since starting the cleanse diet (which I started a week or so before fitcamp). I have noticed that I'm not so lethargic, which I feel is a different feeling from being tired after exercise which does wane. I mean the lethargy that hits me all day. My Psoriasis is not so angry and best of all I suffer from a condition called Lichen Sclerosis, this has also reduced. This disease attacks your immune system and invades the Psoriasis, which gives me the most horrendous sore and itching ulcerated skin and in the most delicate of places, LS could potentially turn cancerous, it is 'incurable' and is only treated by steroid cream. I have to go to hospital for 6 monthly check ups to make sure that LS doesn't become any worse. But for the last 3 weeks and especially the last week I've only used my steroid cream once a week as oppose to daily. I call it a small miracle.Also as I'm going through my menopause I have noticed that my hot flushes have reduced considerably. My obsession over chocolate has gone away. I can get petrol without sneaking a bar of something on the bill and I can quite happily go down the confectionary aisle of a supermarket and the sweeties dont even get a sideways glance. My energy levels have increased and I now have a positive mental attitude. (My daughter just thinks Im mental as I have become quite animated about the whole Fitcamp and CLEANSE program). One thing the Fitcampers have noticed is that my creativity has gone ballistic in the way of poetry and poor Cori has been bombarded with Ode after Ode. She may be kind enough to put them up on her website. I have enjoyed it so much. I have come from a complete exercise phobic to someone who looks forward to the torture - I mean a convivial, pleasant and sometimes entertaining battle that I have been committed to through three times a week.There is is no escaping that Fitcamp is hard work, but it is worth it, as my husband Mic says, there's no gain without pain (sorry were not allowed to say the word Pain) a slight discomfort. I have lost 1 stone and loads of centimetres in one month, and I am cock-a-hoop about it.I even been mad enough to sign up for another Fitcamp in March. Thanks Cori for all your patience with my wisecracks, tomfoolery and the stick I have given you over the past month.
Lizzie Mayne - Stockbridge (otherwise known as Poet Laureate to the fitness industry!)

I found the food side more difficult this time, as the motivation and curiosity to discover what , if any , side effects I had to different foods and the how to manage them was missing. strange though as I mainly stayed on track. I have had some good comments from friends and colleagues, so although my results are not as huge as some I have succeeded and am pleased with myself. I think that next time please get the whip out and get me to work harder at the exercises as I am sure I can. (do not believe I am saying that! )
Kathy Brown - Eastleigh (November and January camp and back in March!)

FIT CAMP - finished

2010-02-14T00:43:00.000-08:00

Wow - another amazing results from my loyal fit campers. The results have been awesome with inch loss as well as fat loss and they look SENSATIONAL. As well as these incredible results we also have improved skin conditions and some serious creativity going on! I hope you enjoy the poems written by Lizzie who attended the afternoon camp and lost an incredible stone in just 4 weeks. Check out www.fit2dropfitcamp.com to read them and also her testimonial or as she calls is testi-moan-all!

Fit Camp is tough - there is no question about that but the results speak for themselves. If you can commit then I can guarantee that I will deliver that inch loss. Bookings have started for the March camp and I am already amending it to ensure that the results are bigger and better and I am looking forward to welcoming the regulars back. Despite the cold early mornings and the muddy field, the dreaded 'swings' it is enjoyable, fun and we also have a laugh despite everything. Exercise can and is fun and the post drink meal and drink is thoroughly enjoyable too!

I am off for my Zumba Gold and Zumbatomic training next weekend so please remember that there is no class at Whiteley or Upham but all back to normal the week after. I am looking at putting on daytime classes by the end of March as well as after school clubs for the smaller amongst us! There will also be daytime conditioning classes and Pilate's for those of you that are struggling to make it to the evening classes, keep checking out the website.

The next Nutrition workshops are planned for April/May time in Whiteley and Bursledon - please email me for further information and to register your interest as spaces will be limited. We will be looking at the fundamentals of nutrition as well as what the body actually does with your food. Why we eat when we are not hungry, the reasons behind emotional eating and how to stop with effective strategies that work.

Those of you that know me know that I do not offer advice lightly, only what I know works and that has been thoroughly researched. I am currently looking at the pros and cons of an alkaline diet as there has been a lot of research into this area recently. I will be trialling it on myself over the next two weeks and depending on the results - will roll it out, or modify to the next fit camp. If you have subscribed to CLEANSE you will automatically be sent an update to the nutrition plan to follow. However, what I would stress, is, if your plan is working for you then why change it unless you are wanting even BETTER results!

Zumba at Eastleigh is back on again but then not the following week because of the Blood Donor Service, please check out the previous blogs for the dates of cancelled classes and come join me at Chandlers Ford instead. Remember that all my classes are pay as you go, or you can buy a punch card which can be used against any class and you get the 10th class free!

Have an amazing week and remember that everything you choose to do either gets you closer to your goal or moves you further away - the decision is yours and yours alone.

How to 'coach' yourself fit

2010-02-07T00:45:00.000-08:00

Did you start this year determined that this would be the year that you WOULD achieve those health and fitness goals? The year where you would get your dream job, have that holiday of a lifetime, meet the most wonderful partner or rocket your relationship to the most wonderful level? Has it happened? No? Why?

Well, how many of us took the time to work out why we didn't achieve the above the year before. Were your goals different or were they exactly the same? My guess is they were the same or similar - good for you if they were different and you achieved them though - that is just great. However, for the majority of us we have the same expectations year after year, spend many months feeling guilty, like a failure and come up with 'what's the point' attitude.

STOP NOW!

Sit down and work out why you didn't achieve your goals in 2009. Write them all down, every single thing no matter how minor.

Next, look at that list and work out how NOT to fall into the same trap, how are you going to approach this differently - again, write it all down.

Is there something that would make a huge difference to your motivation to succeed, a support network, a life coach and best friend who holds you accountable and you agree to 'meet' regularly to discuss progress.

Remember that this is so much more than a resolution. In fact BIN that word forever more! This is a LIFE PROMISE to yourself. You are making a contract with yourself - you are worth this and deserve this.

Promise yourself that you will not tolerate things that annoy you - why should you. This allows negativity to creep in and surround you.

Make a specific promise to yourself that reflects the list above, eg: I will not tolerate clutter!

Then make a list that shows you who is going to help you achieve your aim, surrounding yourself with positive people, places that make you feel good, activity that leave you bursting with energy, the list is endless.

Lastly create an intention. Something that motivates and excites you. Put it on notes and put it up around your house. Now, this may sound a bit naff and happy clapper to some of you but there is so much research out there that shows our thoughts have an astonishingly profound effect on our lives, our outlook and our decision. You have to believe that you can do these things, you deserve them and you will enrich your life.

COACHING YOURSELF TO HAVE HAVE THE BEST YEAR YET - answer these!

2009 was the year you did what?
What was your greatest lesson in 2009?
What are you most proud of achieving in 2009?
If you could repeat 2009 what would you do differently?
If you could create a theme for 2010 what would it be? (fun, freedom, bravery....)
In 40 years time how do you want to remember 2010, what did you achieve?
What three things can you do to set yourself up to succeed?
How will you probably sabotage yourself and how will you stop yourself from doing it?
What would you have to believe about yourself and the world to have a wonderful 2010? How are you going to create that belief?
What baby steps can you take to get the year going to a flourish?

2 HOUR ZUMBATHON 21st MARCH 2010 2pm - 4pm UPHAM VILLAGE HALL. You can download a sponsorship form from Sport Relief under CW Fitness. Minimum donation for those attending £4 - come and have a wiggle and a jiggle!

RACE FOR LIFE - me and my fit campers will be taking part on the Race For Life at Winchester on June 13th - you can donate at Race For Life under Fit 2 Drop Fit Camp.

www.fit2dropfitcamp.com Morning and afternoon camp dates for March are now available for booking online.

No class at Upham on 20th February as I am at a Zumba Gold workshop all day!

No class at Pavilion on the Park on 8th February due to the Blood Donors - please check previous dates as there are a series of dates where we are unable to have the hall - hope you manage to join me at a different class.

What a brilliant week!

2010-01-30T07:34:00.000-08:00

This week has been super duper fantabulous! The energy you have all shown in both classes and fit camps has been outstanding and I just wanted to take the opportunity to say thank you. You really are a joy to teach and the energy and enthusiasm is pretty much unrivalled - a fantastic achievement.

Too often we start a new fitness regime or say we are going to make changes and then never manage to make those changes, or we have a little slip up and think, 'what the heck, I might as well give up now - well don't. One chocolate bar or biscuit is not the end of the world. Pick yourself up, accept yourself for who you are and continue - that is it, the end. No need to go on beating yourself up with a big stick, no need to feel guilty and remorseful for days on end. Just accept what you have done and carry on. However, at some stage it may be beneficial to work out why you had done what you had done. By working out what the triggers are you will be able to put successful and effective strategies in place, they may not work straight away or all the time but as you become more aware of your own habits and weaknesses, so, you will be able to make more effective plans to stop yourself from tripping up in the future and then you will be able to have just your 'cheat' meal and make it work. For more information on this please email me and request, CLEANSE.

The Fit 2 Drop Fit Camp results are outstanding once again. Remember these guys are doing exercises that are PROVEN to burn fat and burn it super fast and their weekly results reflect that. The CLEANSE plan is not easy to follow but again, I know it works because I have trialled it! The next morning camp starts on 1st March for 4 weeks, check out http://www.fit2dropfitcamp.com/ for more information.

My Fit2Drop team are doing the Race for Life in Winchester on June 13th - all sponsorship and support welcome. You can sponsor us here http://www.raceforlifesponsorme.org/fit2dropfitcamp Thank you for your support.

My CW Fitness troop (particularly Zumba classes although all are welcome) will be holding a 2 hour Zumbathon in aid of Sport Relief, you can go to http://www.mysportrelief.com/zumbathon?SID=75955 to join up as a member of the team and to pledge sponsorship. Everyone taking part will be required to donate too - minimum £4 please! I am currently trying to get a large enough hall free and will keep you posted. Provisional plans are for Sunday 21st March 2pm ish!!!

The clothing range I spoke of a couple of weeks ago will be ready for launch mid February so keep your eyes peeled and I am busy planning Zumba Gold and Zumbatomic classes as well as daytime aerobics and conditioning classes as this has been an area that I have been repeatedly requested for! I will be covering the same areas that I do now - let me know if this is something that would interest you.

There will also be new nutrition and exercise workshops happening in Southampton and Fareham showing you how you can get the results you want and fast. As soon as I have dates and times confirmed I will let you know!

One last and very important thought for this week.
POSITIVITY BREEDS POSITIVITY - negative breeds negativity
Turn EVERY negative into a positive.
This simple statement can have such a profound effect on your goals and how you achieve them. If something doesn't go your way, don't dwell over if only's - accept that it has happened for a reason and something better will come along. I am more than aware that sometimes this is REALLY hard to believe but if you try all the time then no one can ask anymore - can they?

Normality Reigns Victorious!

2010-01-23T12:52:00.000-08:00

Finally - almost at the end of January and we have had an uninterrupted week of classes, sessions and workshops and what a week! We had a great workshop on Saturday looking at how to implement successful strategies to make your healthy choices successful. The best tip I can give you is to keep your changes small - the smaller they are the more likely you are to succeed, then you don't have the infamous guilt trip and the feeling that you have failed - that is NOT going to do you any favours! If you have a 'blip' then deal with it and carry on, don't beat yourself up about it, it wont help you reach those goals will it?

Going on from that you need to try and remain positive no matter what gets in your way. Negativity breeds yet more negativity. You need to stay positive and very importantly surround yourself with positive people. If your friends and family are not supporting you ask yourself why? Do they want you to fail? Are your goals unrealistic? Do they want you to stay the way you are regardless of what you want? These are all really hard questions and I do appreciate that but you still have to ask them.

This was a poignant point at today's workshop and I mentioned a fantastic documentary I watched last year. It was about a 30 stone man and his battle to try and lose weight. As determined a he was his family were unwittingly working against him. Yes, they loved him but they were the ones bringing him plate after plate of food because he was unable to move by himself - how is that loving and supportive? If losing weight or changing your body shape will make you happy then let your family and friends know so that they can support you in the way you want and need to be supported.

Don't get me wrong - I doubt any family or friend would deliberately try to sabotage your efforts, they are just trying to be nice! YOU are the one that has changed - not them and you have to allow for that. YOU are the one that has to be strong, you have to stay true to your goals and targets and celebrate with those that you care about when you reach each and every one of those targets.

The year has now kicked off well and truly and I have lots more planned to keep you motivated, enthusiastic, focused and on track! I am looking at holding nutrition workshops in Southampton and Whiteley, please let me know if this is something that would be of interest to you. As well as Zumbatomic, I am also launching Zumba Gold in the Summer - these will be daytime classes and I will keep you posted. Zumbatomic is for kids and Zumba Gold is for those of us who love the Latin music but like to take things at a gentler pace!

There are several dates where various halls are not available and I will also be having a holiday in June - you may be wondering why I am mentioning it so early but at least it will be out of the way - I will remind you closer to the event! If you have any queries feel free to get in touch.

ZUMBA - PAVILION ON THE PARK - EASTLEIGH
There will be no classes at the above on the following dates:
8th February 2010
22nd February 2010
April 2010
26th April 2010
7th June 2010
28th June 2010
6th September 2010
18th October 2010
1st November 2010
13th December
Apologies but they have the blood donors in on those days and they don't finish until 8.30pm - you can always join me at Chandlers Ford on Thursday instead!

PILATES - UPHAM VILLAGE HALL
20thFebruary 2010
This is my fantastic Zumba Gold workshop day!

Normal weather - finally!

2010-01-17T02:30:00.001-08:00

It has been lovely to have an almost normal week of teaching classes with the exception of Durley courtesy of Tuesday nights snow! However I am sure this week will be without glitches! Hula got off to a cracking start on Saturday with everybody able to hoop successfully - that has to be a record!

This is the last week in which you can book for the Nutrition Workshop on Saturday. I am so excited about this workshop, we have the latest information and research so you can be sure you walk away with the most up to date information so you can achieve and exceed your fitness aims. You are also sure to be shocked at just how much fat, sugar and salt are in a lot of your run of the mill products!

How many of you have actually been working out over the last few weeks as classes have had to be cancelled? Come on be honest! NOW is a great time to really focus on achieving those aims and I have compiled a list to help you get the most from your workouts.

HAVE A SHORTER WORKOUT
This may seem crazy but if you crank up the intensity then the results you will achieve will be far greater than doing an hour on the treadmill at no gradient and a slow walking pace! The AC SM (American College of Sports Medicine) states that '30 minutes of high intensity exercise is as good as an hour at a workload of 60%'.

BICARBONATE OF SODA ANYONE?
Exercise psychologists at Loughborough University found that a teaspoonful of bicarb in water taken an hour or two before working out can give you an extra boost. Through tests published in International Journal of Sports Medicine they found that swimmers who took the bicarb one hour before swimming 200m were able to increase their times significantly. Of 9 swimmers, 8 recorded their fastest times after taking bicarb. Dr Jonathon Folland of Loughborough University says 'during intense exercise the muscles produce large amounts of waste products, such as lactic acid, that lead to stiffness, soreness and fatigue. Because sodium bicarbonate naturally reduces acids, it acts as a buffer against these performance limiting by products'.

HOW IS YOUR POSTURE?
Poor technique is a major cause of injury during exercise. You may get sick to death of saying 'tummies in, shoulders down, feet flat'! But there is a method! Regardless of the exercise you are doing, continually check your posture. Are you as tall as you could be, have you braced the stomach to aid supporting the spine? Are the joints relaxed or locked? This could be the difference between you injuring yourself or having an amazing workout - it has to be worth it, doesn't it?

MUSIC, TV, READ A BOOK?
I would say almost everyone in most gyms will be listening to music, watching the book screen of even reading a book while pedalling away, yes I have seen it! Now this is slightly controversial! Music CAN aid some people and help them perform better in their workouts, however this is only for a very small group. For the most part it detaches you from your workout. How can you possibly be giving 100% to your fitness if you are singing away to your ipod? The same goes for the telly and that book. Commit to the activity you are doing and get those results better and faster!

We will not be beaten by the snow!!!

2010-01-10T01:26:00.001-08:00

Well, what a week! I had to cancel all classes from Tuesday - sorry guys but there really was no option. So, to keep you going I have filmed a 6 minute video workout for you. It is short but you can do it as many times as you like or extend the repetitions but trust me exercising in a summer house that has ice on the inside and in a snowy garden was FREEZING and 6 minutes was enough!!!!! It is our first attempt and I am sure will get better with practise so bear with me! If you want to view go to http://cwfitness.ning.com/

FINGERS CROSSED there will be no more snow and we will launch our Eastleigh Zumba at Pavilion on the Park at 6.15pm - come down for a good old boogie and shake! Easy, fun, effective and the most amazing music - what more could you ask for.

The Hula course starts next Saturday and I still have a couple of spaces left so contact me if you would like to whittle down that waistline and trim those hips.

The Nutrition Workshop on 23rd January is going to be amazing. I have been updating my research and there is some really powerful stuff out there which will make you look at your relationship with food in a totally different light. If you would like to book your space either contact me or pay £25 through pay pal directly to my email address making a note that it is for the workshop and your space will be reserved!

Now, with the weather being as it has been it is very easy to stay snuggled up on the settee keeping warm, doing little if any exercise and eating all those foods that we really shouldn't be eating. STOP NOW! Don't let a little bit of snow ruin all your achievements to date. If anything now is the best time to be exercising - think of all those extra calories you will be burning by the cold - bring it on!!

Those of you that signed up to fit camp will now be wondering why did I postpone the camp then? Health and Safety is the simple answer. Squatting and press ups in the snow is not a good option but never fear, we will be starting next week and blasting away the tummies and love handles!

So, get yourself outside kitted out with loads of layers and good shoes and go for a good old fashioned stomp. Kick about in the woods, play chase and hide and seek with the kids. It is so much fun, relieves stress and burns calories, sounds like a win win to me. Leave the car at home and walk everywhere - assuming it is safe to do so!!!

So how to stop yourself from gorging on calorie laden cakes, pastries, pasta and potatoes not to mention the bread and the rice. DON'T DO IT! Think about how far you have come and even if you have not started your 'new' regime or not yet signed up to CLEANSE don't put off the start date because of the weather or whatever other excuse you have come up with.

The longer you put it off the more pounds of fat you will have to battle against as you will no doubt gorge on all the foods that you will be excluding or trying to cut down on. Don't do it to yourself, you are worth so much more than that. Take responsibility for you and make the change for life TODAY - you know you can do it and so do I.

Here's to healthier, fitter, leaner and happier bodies! Have an amazing week and I will see you soon.

Google Calendar

2010-01-07T11:17:00.000-08:00

Google Calendar: "Settings"

2010-01-03T00:47:00.000-08:00

Happy New Year one and all!

I hope you all had a wonderful New Year and celebrated the end of the noughties in style!

I have so much to tell you but will try not to make it too long!

Okay FIT CAMPS start on 11thand 12th January 2010 and there are still spaces available so if you want to start the New Year in the best shape of your life you can register for either camp on fit2dropfitcamp.com

My next Hulacise course starts on 16th January 9am. This is a beginners course and we go right from the basics all the way through to a finished routine. It is one of the most effective wait to whip that waistline down and trim those hips, and is great fun too!

The Psychology of Food workshop is on 23rd January 2pm and I am so excited about this workshop. I have done extensive research into the human psyche works in relation to food and how it makes us feel. I will still be covering the basic fundamentals of nutrition and what happens in the body, how the digestive process works and why water is SO important. I will also be showing you how much fat, sugar and salt are in frequently brought goods - when you see it weighed out it is quite shocking! Through the psychology element we will be looking at how and why we use food to make us feel better but then how we are overridden with guilt - why? I will be showing you strategies on how not to do this but also understanding why you do it in the first place - and we all do, me included. I have also researched some of the most commonly used psychological tests so that you can see whether you are actually ready for change and how to go about successful implementing that change according to your personality type. All of these tests are included in a wealth of information that I have compiled for you to take away. If you attended the previous workshop there is lots more to learn from this one.

I am also very excited as I am now ready to launch CLEANSE which stands for Cori's Lean Exercise and Nutritionally Sound Experience. If this is something that would interest you then please email me to register your interest and I will send you the details.

2010 is sure to be a very big year for CW Fitness. I will be bringing in Zumbatomic and Zumba Gold. Zumbatomic is for kids - if this is something that your children would be interested in then please let me know as I am hoping to put on after school classes as well as taking it to schools. With the levels of childhood obesity on the increase this is an effective way to show kids that exercise can be fun, after all, isn't that what it is all about? Zumba Gold is the same music as Zumba but at a slower pace, ideal for those that like to take things a little gentler. The music is as infectious as ever and my energy and enthusiasm will be there as always, just a little calmer!

I have several new websites underway and will keep you posted as they progress. However, CW Fitness and Fit 2 Drop Fit Camp are still the main sites so you won't miss out on anything as long as you get the newsletter!

I am also launching an online shop, this has been a work in progress for several weeks and it still has a few weeks to go but once it is up and running you will be able to purchase exercise equipment such as mats, weights fit balls and more as well as a comprehensive range of Zumba clothing as well as my own CW Fitness and Fit 2 Drop Fit Camp tops. I have made sure that all of the merchandise is of the highest quality and have kept it competitively priced so that you know you are getting the best deal.

Two more important bits! I have been asked to do Zumba demonstrations this year so if this is something that you would like to be a part of please email me and I will compile a list and let you know when and where - dates are all to be confirmed at the moment!

I also need to draw your attention to the fact that I have put up my rates. Classes remain the same but my personal training rates have gone up to £35 per session and nutritional consultations are now £25 per session. These increases reflect the time and money I have spent in ensuring my knowledge is up to date and being current with relevant training so that you get the most benefit from my services.

Okay - now for the really important stuff - YOU - so I hope you are still with me! New Year is a notorious time for resolutions, I want you to make me a promise: only make resolutions that you can actually keep - radical concept!!! Remain positive all the time and turn every negative into a positive. Set goals and targets that are specific and measurable but most importantly achievable. There is no point setting a target to play in the National Philharmonic if you are tone deaf! Make, dozens, hundreds, thousands of changes if you like but only ever three at a time. Only add more changes when you have successfully implemented the current three. That way it forces you to focus on those changes and succeed. Remember to keep those changes small, this helps to keep you positive and reinforces how incredible you are at managing to change yourself. You are amazing - never forget that.

If you are sitting there thinking you need at least one resolution how about the one below - read last week's blog if you need a reminder!

MAKE IT COUNT!

Christmas done - on to NEW YEAR!

2009-12-27T00:52:00.000-08:00

I hope you all have a wonderful and restful Christmas and are coming up with wonderfully imaginative ways to use up all the leftovers!!! Now answer me honestly! How many of you are reading this feeling guilty about your over indulgence? How many of you are thinking of all the foods that you have eaten over the last week that you didn't really need or heaven forbid - even want? How many of you are acknowledging that you have over eaten or not eaten as well as you wished you had and are now thinking, oh well might as well carry on and start the healthy plan once New Year is over?

STOP!

Okay - get rid of the guilt right now - it doesn't do you any favours - it doesn't make up for the over indulgence. All it serves it to make you feel worse than you do already - what a waste of time! So, you had chocolate, brandy butter, sweets or whatever - WHO CARES! It is DONE, deal with it and get on. Wallowing in self doubt and pity will do nothing for you but make you miserable, so please STOP and STOP NOW!

Now, if you fall into the latter group and thinking that you might as well carry on gorging and then worry about it later. The above paragraph completely applies to you even though you might think it doesn't, there is one crucial change. You are delaying the guilt feeling and you will feel a million times worse - this still doesn't fix anything so just stop doing it - please!!!

We are a nation of experts when it comes to making ourselves feel bad and it has to stop. Be proactive and honest with yourself. Admit what you have done and decide to change. Not one enormous blanket change like never ever eating chocolate again - that will simply never work, it is too big a change all in one go!

All I would suggest you do is create a new habit every day that will move you towards your goal. Remember that every action, every decision and every choice that you make or do today will move you towards your goal or further away from it - where do you want to be?

The choice is yours!

I would love to hear what habits you choose and how you get on - feedback via ning, email, face book or twitter!

Have a brilliant week and never forget that you can be anything that you want to be - you are responsible for you.

Shoot for the moon because even if you miss, you'll land among the stars!

The last blog before the big day!

2009-12-20T01:18:00.000-08:00

I cannot believe Christmas is so close - less than a week away! I am optimistically presuming that you are all organised and have everything bought and wrapped and ready - I still have Sam's present to buy - any suggestions? (I am kidding!)

Well, the raffle was drawn last Wednesday after Zumba at Swanmore and the winners are listed below.

1st Prize HAMPER Debra Clayton
2ndPrize FRUIT BASKET Nina Haynes
3rd Prize T SHIRT & WINE Maria Stringer
4th Prize WINE Melissa Newton
5th Prize T SHIRT Liz Sarsons

Well done to all of you and thank you again for helping us raise more money for Wessex Cancer Trust and Naomi House.

I have a NEW class launching on 11th January 2010. Zumba is coming to Eastleigh at Pavilion on the Park 6.15 - 7.15pm. I hope to see lots of you there!

Don't forget that the next Hulacise course starts on 16th January 2010 and I do still have some spaces available.

Places are going on the Psychology of Food Workshop on 23rd January 2010. This will be fantastic interactive workshop where we will really be getting into the nitty gritty of why we eat when we are sad, why we eat when we are not even hungry and why, when comfort eating only processed food will do!

If there are workshop themes that you are interested in then do let me know. If I can help you to achieve your health and fitness goals then I am all for it!.

2010 is going to be a great year for CW Fitness and I am looking forward to sharing it all with you. I enjoyed our Christmas night out so much that I am going with Tina's suggestion of having another bash in the Summer, might omit the straw though (with the bottle of wine!).

There will, of course be another Zumbathon - toying with the idea of making it a little longer - let me know your thoughts.

I will be taking Zumba into schools in the early part of next year and am also hoping to start Zumba Gold - same fantastic music - just a little slower!

Fit Camps start on 11thJanuary and these are going to be bigger and better than the last ones! I have some brilliant new workouts ready and a ton of information to help you get into that dress you keep looking at!

Cheerleading and Hulacise come to Wyvern Technology College so if your child goes there make sure they have picked their options!

Hulacise contiues for staff of Southampton City Council throughout the year so if you or your friends work there contact your Workplace Activities co ordinator to sign up.

Remember to contact me if you have any queries about any of the workshops, camps, classes, training or weight management issues.

Have an absolutely brilliant Christmas and New Year. If you eat too much, don't beat yourself up about it - accept you have done it and resolve to return to your good habits. Just remember my statement:

IT IS JUST ONE DAY!

And lastly, well done to those of you that have achieved your goals and look fantastic and an extra well done to those of you that are in that transformation process - what you have achieved is brilliant and I am so proud to have been a part of it, you are all amazing and brilliant!

Enjoy!

What a night!

2009-12-13T03:46:00.000-08:00

Firstly, a huge thank you to those of you that came out last night and thank you again for making it such a great night. It was great to get all dolled up, have a few too many wines and just relax and have fun - something I am determined to so more often! The photos will be going up on Facebook and ning - if you haven't registered on ning then get yourself over there today!
http://cwfitness.ning.com/ When I launch CLEANSE in the New Year a lot of the information will be going on there so make sure you don't miss out!

Unfortunately I do have some bad news for those of you in Southampton - the Zumba class that I was hoping to launch at the Lordshill Community Centre will not be going ahead as the hall has already been hired out. I am just as gutted as you guys will be but I am not defeated and am looking at alternative venues but you may need to travel a bit more! If you know of any halls then please do let me know.

I am taking registrations for both the early morning and afternoon fit camps and they are both proving popular. For those of you that are coming back I have some fantastic new workouts for you that I am so excited about. CLEANSE will be fully launched by then and is so effective that you simply cannot fail. Remember that you get a 100% money back guarantee that you will lose at least a dress size within the four weeks and the results of the first camp were just awesome! I am one of only a handful of fitness professionals in the country that offer this guarantee!

My other exciting news is that I am in the process of writing my first e book - this will be all about sorting the fact from the fiction. Those of you that know me know how frustrated I get when I hear the rubbish that is perpetuated in the media, the so called miracle cures that do far more harm than good. So, my book will contain the truth whether you like it or not!!!

If you are interested in understanding your relationship with food then you need to get yourself down to my nutrition workshop on 23rd January. I will still be going through the basics of nutrition and what actually happens in the body but there will be much more information on the psychology of food and why we struggle with things such as comfort and emotional eating. I will also be showing you how to discover what kind of eater you are and how to control it.

Maybe you are sat there reading this and thinking 'I'll think about it after Christmas'. If you are then you are setting yourself up to fail. That sound harsh? Well, sorry it is true. We can consume up to a massive 10,000 calories on Christmas Day alone with all the picking, chocolate, I said in last weeks blog - it is just one day. So, stop putting off the inevitable. If you want to turn your life around and make a positive and healthy change for life - then start today, not tomorrow and certainly not New Years Day!

How's it all going in the run up to the big 'c'?

2009-12-05T09:37:00.000-08:00

The most important update I have for you is to go back and read the Fit Camp testimonials again as there is another brilliant one from Jo that only went on today and I have to admit I felt a burst of pride when she first sent it to me.

I have so much to tell you I am just about busting at the seams! This is a manic time of year what with the run up to the New Year and the infamous resolutions. Why not make next year a bot difference. Instead of making generic resolution such as I WILL LOSE WEIGHT or I WILL FIT INTO A SIZE 10 DRESS, how about......................

I WILL EXERCISE THREE TIMES A WEEK

I WILL PUSH MYSELF TO THE MAX EVERY TIME
I WILL INCLUDE 5 VEGETABLES INTO MY DAILY INTAKE

Sound good - if not then maybe you are not ready to make the change. Harsh but true. You HAVE to be in the right mindset to be ready to change your life and if you want to change your body shape then we are most definitely talking lifestyle change whether you like it or not.

If you are in the right mindset but need help to focus then check out http://fit2dropfitcamp.com/
If you also need help in the nutritional section then contact me and I will do everything I can to help you. I am here to make sure not that you just meet your goals but exceed them. I cannot begin to describe how fantastic it has been at the end of my first Fit 2 Drop Fit Camp to hear all my ladies bursting with how wonderful they feel. Weight and inches aside, their hair and skin are glowing, they have loads more energy than they had before and they can look in the mirror and confidently say (and more importantly believe) that they look GREAT! If you want the above then register now. You have nothing to lose other than inches as I offer a money back guarantee.

If nutrition is your biggest bug bear and you really struggle with emotional, boredom, stress cravings or others then January's workshop really is for you. As well as going through the main elements of nutrition I will be busting a lot of myths about so called 'healthy' foods but there is also a strong focus on how our emotions can play havoc with our eating habits.

Are there certain times of the day when you always have chocolate or a cake or biscuits. Are there certain events that trigger bad dietary habits? I will be showing you how to evaluate what type of 'eater' you are and how to put proven, successful strategies in place to make sure that you succeed.

I am getting really excited about January as I (hopefully) have a new class starting in Lords wood (sorry guys still sorting paperwork, logistics etc but will keep you posted!) and I have so many routines buzzing round my head I struggle to think some days!!!! Combat has gone down a storm in Swanmore and more will be coming and entering other classes, the new hula course starts 16th January, please book your space as places are going fast and you MUST book for the Nutrition Course which is on 23rd January. If you have any queries feel free to email me or call me and I will do all that I can to help.

I make sure that all the information I pass on to you you guys is as up to date as possible but more importantly I only pass on information that has been thoroughly researched, if it hasn't then I will make that clear and you can then make your own decisions.

My other 'secret' launch will come out in the first week in January and is one not to be missed!

I am also in progress of creating my first ebook which will give you all the information you need to set yourself on healthier path. Importantly this is not just to do with your figure, this is to do with how you feel inside to! What you look at in the mirror has a huge part to play in how you feel - they really do go hand in hand.

The last bit of REALLY exciting news as I have a few new websites in creation as we speak. I will keep you updated as I progress with the creation. The start of the first one is already off the ground http://www.hampshirefitnessuk.com
There is a blog on the home page that I will update regularly to keep you informed of what is going on and I would really appreciate your thoughts. Tell me what you like as well as what you don't if there is something missing that you would like then tell me and I will see what I can do!!!!

Fit 2 Drop Fit Camp Testimonials

2009-11-29T01:22:00.000-08:00

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?

2009-11-29T00:33:00.000-08:00

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?

2009-11-22T04:00:00.001-08:00

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!

2009-11-15T01:07:00.000-08:00

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!

2009-11-08T00:15:00.000-08:00

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!

2009-11-01T01:58:00.000-07:00

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!

Confession!

2009-10-25T00:59:00.000-07:00

Well what a week! The computer has been fully repaired and restored (allegedly) but when we got it home it would appear we had no internet! Sam (bless his heart!) spent almost two hours on the phone to BT who admitted they couldn't fix it and their approach was to put us through to their technical department which we would have to pay for. I am still in shock that they implied that we should remove the new anti virus software that we had just had installed and given the problems we had suffered the previous week, what a ludicrous suggestion! Needless to say we didn't do that. We took it back to Mike at ISL (fab IT shop by the way, very helpful and very patient!) and ended up having to but a cable as it would seem the wireless hub has stopped being recognised by the computer, BT never fail to astonish me!!!

I do however have a confession this week. Through the two weeks I had from teaching classes I discovered just how easy it is to become complacent and not be bothered about exercise. The less I did the less energy I had and I slept for England. I WAS extremely frustrated at not being able to exercise and could only do upper body stuff which becomes tedious after a few days. I am always being told by people how they haven't got time for exercise, they are not in the mood etc etc and those two weeks showed me just how easy it is to get into that mindset.

The only way you will stop this 'laziness' from infecting your life it to do something every day. It doesn't really matter if it is only for 10 minutes, just do SOMETHING! My first week back at teaching classes hs been shattering because I got so lazy but I felt fantastic. My energy levels returned to normal, I slept better and not as long and I was wanting to do stuff not just sit about! I am now glad I had those forced two weeks off as at least I know where some of you are coming from but also, how easy it is to change - no excuses now!

The Fit 2 Drop Camp starts next Monday (2nd November) and I can't wait. The instructions will be sent out to all those who have registered today and if this is still something that you are thinking about then stop thinking and just do it. Remember, 4 weeks and you WILL be a dress size smaller. I am not hiding anything, there is no magic pill or cure. It is hard work and the clean diet is a challenge but it has got me results time after time after time, I KNOW it works! If you have registered but not signed in to the ning site http://fit2dropfitcamp.ning.com/then you need to do this as this is where all the additional information will be stored, home workouts, recipe ideas and suggestions, tips for when it gets tough and all sorts of other information. If you are umming and ahing because you are not sure you can fit it in then maybe this isn't the right time for you, you need to be 100% committed. I do have people on the camp who know that they cannot make sessions but as long as they stick to the plan then this shouldn't be a problem.

FANTASTIC NEWS!
I have been inundated with requests for Zumba classes in Southampton and even though I put on the class at Bursledon there are any awful lot of you that want classes nearer Totton. Now, I can't put class on at Totton because of the logistics of getting in and out and on to the next class. However, (Deep breath!!!) a new class will be starting in Lordshill from January. I haven't got the final details but spread the word that Zumba is hitting Southampton and we will be sure to have a fantastic hip swinging bum wiggling party! Bring it on!!!

I have also got the date for the next nutrition workshop booked for January. It will be on 23rd January 2009. It will be held at South Winchester Golf Club in the Conference Room 2pm - 5pm. I will be covering all aspects of nutrition, how the body reacts to certain foods and will also be focusing on the psychology of nutrition, why we eat when we are not hungry. Why we crave certain foods at certain times and how certain foods 'make' us feel better. The cost of the workshop is £25 per person and spaces are limited. If you would like to book please email me and I will send you the payment information, please also let me know if you can pay by pay pal. There will be plenty of time at the end of the workshop to ask me as many questions as you like!!! I am hoping to run plenty more of these workshops throughout next year so feel free to email me with any suggestions of topics that you would like to cover. I will definitely be running ones specifically relating to exercise so we can dispel a lot of the myths that surround physical activity!!!

A last thought for this week, if you want to change your weight, your body size and/or body shape - YOU are the only person that can do that. I can and will support, motivate and encourage you as much as I can but I CANNOT do it for you. So, when you are in two minds whether to have that takeaway, cake, pastry or whatever or when you are sat watching TV with a cup of tea wondering whether to do that workout, ask yourself one question.......

How badly do you want to change?
Do you want that food in front of you more than you want that different body?
Would you rather sit and watch TV for half an hour than do that workout that will get you closer to your goal of being able to fit in those skinny jeans?
Is that glass of wine worth it?

The choice is yours and yours alone.

What a week!

2009-10-18T01:12:00.000-07:00

YIPPEE – CLASSES ARE BACK TO NORMAL THIS WEEK!!!
What a nightmare of a week – that really is the only way I can describe it!!! Many if not all of you received a highly suspicious email claiming to be from me saying I was stuck in Africa and needed money – needless to say it was spam and I am safely at home!!! I was originally told that someone had hacked into my email; fortunately it now appears to be a virus (neither great but definitely preferable to a hacker!). The computer is booked in for a ‘clean’ on Monday and for once I am looking forward to being without it for a few days! Thanks to the many of you that contacted me to let me know this email had gone out. If for any reason you receive any more (which you shouldn’t I might add!) Please DO NOT respond to it. Even if you are only replying in a light hearted manner this is exactly what they want and makes it more likely that they will pursue it.

The feedback I have had so far about the classes has all been really positive so thank you. I would just like to remind everyone that you can purchase bulk classes on line to receive discounts although these need to be the same class and taken consecutively. In response to some of the feedback I have also started punch cards. These can be purchased from me in class. The card allows you to take any 10 classes and costs £36 instead of the usual £40 for 10 classes. The ease of this is that all you need to do once you have purchased the card is to bring it with you to each class, I will initial it and then you know when you need to purchase another one. The classes do not have to be the same each week and they do not have to be taken consecutively. If you do not bring the punch card to class then you will need to pay the £4 as normal.
I am really keen to get as many people’s opinions as possible so if you are still thinking about it please do take it, it really does only take a couple of minutes and makes sure that you are getting the best out of the class.

http://www.surveymonkey.com/s.aspx?sm=bNlwXgX4C8AT4S6rVv134g_3d_3d

Having had to take the last two weeks off I am just itching to get back to class! However, I have been anything but idle over this last fortnight! I have been busy recreating routines and making little tweaks here and there to get you working at your maximum and delivering the results that you want! I have been listening to what feels like hundreds and hundreds of cds to bring some fresh tune to class as well.

The fantabulous (is that a word?) ZUMBA launches in Chandlers Ford on Thursday and is all set to be a packed out night and I can’t wait! If you are planning on coming I look forward to seeing you there. If you are new to my classes please try to get there a little earlier as you will need to complete a short questionnaire prior to class. Please be patient as new classes are always busy with loads of people completing forms and I cannot start the class until this has been done! If we start a little late it just means there is more for next week!!!! The music truly is infectious and you will not regret attending.

I am already planning for the New Year and there will be another nutrition workshop but looking more closely at the psychology of food and how to break lifelong habits, emotional eating and snacking out of boredom. Please contact me to register your interest as I need to have some ideas of numbers before booking the venue! I will still go through the fundamentals of digestion as I really feel this helps in making the decision of what you choose to put in your mouth! The date has yet to be confirmed but will be towards the end of the month.

FIT 2 DROP FIT CAMP IS HERE!The camp starts on 2nd November and will be running for 4 weeks. There will be 3 sessions a week. The sessions will run for 45 minutes and start at 6.30am. The sessions will be on Monday, Wednesday and Friday mornings. They are being run outside so think sensibly about clothing! The camp is £97 and that includes EVERYTHING! I will be giving you a ‘clean’ detox diet to follow for two weeks and then we will slowly reintroduce foods into your diet in weeks 3 and 4. This way your digestion will tell you what you and can’t cope with by the reaction of your gut and believe me it has a few wonderful ways of telling you what it thinks of certain foods! I have trialled this diet on myself and did have reservations but I was pleasantly surprised. I am also the ONLY fit camp in Hampshire that offers a money back guarantee that you WILL drop a dress size. I know this because I have and that is in 3 weeks, 2 of those I was limited to what exercise I could do – just imagine what you can achieve. If you follow the rules then you cannot fail. You get your own support network of other campers, I will be in touch every day offering advice and support and there will be workouts for you to do at home. For more information please go to http://www.fit2dropfitcamp.com/

Contact details PLEASE!!!!

2009-10-11T01:07:00.000-07:00

Well, over this last week i have realised just how few contact details I have for many of you. Most of you know that I have had to cancel some of the classes and as I pored over the names it became evident that I could not just send out a mass email! So I started the long and laborious process of calling every single one of you! This process took me two days! Despite doing this there were quite a lot of wrong numbers so I couldn't call you to let you know! Please, please, please can you ensure that I have the correct contact details for you. Despite me wanting to contact you, if you were taken ill during a class or session then I would be unable to contact your family. If you have an email please let me have it, that way I can let you know if anything comes up that interferes with the timetable. Okay - lecture over, thank you now onto the good stuff!

The Fit 2 Drop Fit Camp is completed and ready for launch. It should be up and running in just a day or two so check out http://www.fit2dropfitcamp.com I have also set up a support forum where you canchat to other campers and also where you will be able to post your comments about the camp and where I will be posting workouts for you to do at home http://fit2dropfitcamp.ning.com/ Not to leave the rest of you out there is also a CW Fitness forum site where anyone who attends classes, has personal training, nutrition advice or is just interested can also join, chat to friends and let me know what you think! http://cwfitness.ning.com/ All of these groups are by invitation only and invites will be going out shortly! If you would like to join but don't get an invite then pester me by email and I will be sure to invite you!

The Fit 2 Drop Fit Camp will start on 2nd November. There will be 3 45 minutes sessions per week for 4 weeks. I am the ONLY camp in Hampshire that guarantees that if you don't lose a dress size in 4 weeks then you get your money back so what have you got to lose other than inches!? Don't forget that you are getting 12 hours with me for a bargain price!

BIG NEWS - ZUMBA COMES TO CHANDLERS FORD!!!
Been a little while but I have finally secured a hall on Thursday's 1800 - 1900 so we can shake and shimmy to our hearts content. The classes will be held at The Hilt, Hiltingbury Road, Chandlers Ford starting from 22nd October, if you are unsure where this is there is a map on the website (cwfitness.co.uk), just click on exercise classes, go the Zumba Chandlers Ford and the directions are there for you! I hope to see lots of you there!

I spoke last week about the 'clean' diet and I have to say I am really happy with it. I have been loving the meals I have come up with and don't think I have ever experimented with as many herbs and spices. Not one to boast; some have been utter disasters but other have been gorgeous - I just wish I had written down what I had done and in what amounts. However, it is all about enjoying your food and playing around with it. I really thought that I would miss potatoes but surprisingly I didn't which was really strange for me as I normally eat potatoes most days! When introducing cheat days I was on for a shock! My body certainly doesn't like chocolate - I am devastated!!! I will be making some small modifications and tweaking it a little to try and make is as achievable for you as possible. Make no mistake - it will be a challenge - but if you want the results then it will be worth it and you will succeed.

You may recall that last year I asked all my class participants to fill in a feedback questionnaire. This helps me to make sure that the classes are pitched at the right level, you enjoy the music and the routines and it also helps me to plan for the coming year. You will find a link at the end of you email that will take you directly to the questionnaire and I would really appreciate as many of you as possible completing it. Please be honest - your responses shape how the classes change.

I have received around half the amount that attended the nutrition workshop so if you still haven't completed it please do, it honestly only takes a couple of minutes. From the responses I had overall the workshop was a great success and I look forward to running another one in January. If there are any topics that you would really like covered, such as sports nutrition,allergies and intolerance's, bloating and digestive problems then do let me know and I will be sure to include them.

FIT CAMPS ARE HERE TO STAY

2009-10-04T00:55:00.000-07:00

I had an absolute blast on Paul Mort's workshop last weekend and most of you have experienced a boot camp style conditioning in the classes. This style of training works you in a totally different way and it is hard! The emphasis is on intensity not length so you push your body as hard as you can but for a shorter period of time.

We all thought that Zumba was the new fitness revolution and whilst it is certainly extremely popular and unlike any other class I teach it seems boot camps, or my preferred term, fit camps are popping up all over the place. However, what exactly does it entail?

Camps are where intense training takes place and normally a strict diet is adhered to. Those of you that know me will know that I am not a fan of ‘diets’ in any way shape or form. However, I am open minded and decided to trial a clean diet and a period of intense exercise to see what results I could expect. My 'trial' starts from Monday and I will keep you posted on how I get on. Rest assured that if I struggle with the diet or end up feeling tired and moody then I will amend to something that works and is reasonable!!!

I will follow what is normally termed a ‘clean’ diet for a period of two weeks. This kind of diet is normally followed for a minimum of four weeks but I do not think this is a realistic expectation! The principles of a clean diet are to only eat food that comes from an animal or food that comes from the ground but there are added exceptions to this, once I know the detailed aspects of the diet it will be rolled out to all those of you who attend fit camp and want fantastic results in 4 weeks! By following this plan for 14 days you are coming up with a realistic length of time in which to follow it but it will be HARD!

Fit camps are normally two or three weekly classes. There is no EASY in this at all and overall you need to 100% dedicated to commit to this style of training so it wont suit everyone. BUT, if you want results then this is a very effective way forward. You are basically getting the skills of a personal trainer but in a group setting so that you can support each other and at the fraction of the cost of a one to one session!

Every training programme I have devised I made as intense as possible and instead of having a set number of repetitions I based it on time. That way you can do them at your own pace but still make it as hard as you want! Doing the training, the clean diet and then ensuring you have a balanced diet from will enable you to decrease fat loss, increase muscle mass and have loads of energy! If you are someone who enjoys working hard but with the support of others but don’t enjoy traditional classes then this may well be the way forward for you.

There are so many different sorts of fit camps and boot camps to choose from so you can be sure to find one that suits you! There are bridal camps to get you fit for your big day, bikini boot camps, commando and forces fit camps which I have no doubt will work you harder than you have ever worked in your life! I have a friend who runs Tactical Fitness in Salisbury and just reading what he puts his recruits through makes me tired!

Fir2Drop Fit Camps will be starting soon so do email me if you are interested as spaces will be limited! Yes the fit camp will work you hard, following the clean diet will be challenging but remember it is only for 14 days and then we start to reintroduce foods into the diet but at the end of the day if you want results and you want them fast then this is the way forward. You will also get unrivalled support with you own online support community where you can 'chat' with fellow fit campers and supportive texts and emails from me daily!

Are you fit to drop that dress size - guaranteed?

A little bit early!

2009-09-26T07:19:00.000-07:00

This week the blog is coming out a day early as I am on Paul Mort's workshop tomorrow and I have to say I can't wait. Paul runs highly successful boot camps getting amazing results and I am looking forward to learning from him. However, I am not convinced on all his theories and approaches and am equally looking forward to asking him some challenging questions of which I will fully report back next week!

First things first - I must offer a HUGE thank you (and a creeping apology for forgetting to put it in last week's blog) to Melissa. We all duly turned up to Upham for our Hulacise session last week only to find that the hall had been hired out for a wedding! Well, we did toy with the idea of holding the hula class in the car park but health and safety told me we really couldn't with cars going in and out! Sandra pipes up that we can use Melissa's garden - it needs to be pointed out that at this point Melissa had only just turned into the car park! Poor Melissa got a shock when she got out of her car but the picture of calm that she always is, called home and off we trooped together to do a lovely Hula class in Melissa's gorgeous garden in the morning Saturday sunshine which was just lovely. I am not sure what the neighbours must have thought of 'Boogie Nights' playing and this piece cannot end without me mentioning Melissa's rabbit. Now, I am a lover of animals but this rabbit just kept staring at me with my hoop going round and round and it has now been affectionately named 'psycho rabbit' meant in the nicest possible way. So thank you to Melissa and Sandra for thinking of it. Unfortunately Pilate's had to be postponed but not before Melissa very generously offered to let me use her garden again!

More things are changing yet again with the long awaited ZUMBA class finally coming to Chandlers Ford from 22ndOctober. I am still finalising details but so far so good and this class should be great as I have had so many requests for this area. The classes will be held at The Hilt on Hiltingbury Road, make sure you sign up for the newsletter through the website to ensure that you don't miss out on any important news. Don't forget that if you want to look the part, you can purchase Zumba tops from me as well as choice of Cd's - housework never seems so dull when you are listening to Fuego or Come Dance with Me!

The feedback from the nutrition workshop continues to be positive so thank you! I will be holding another workshop in January so if you are interested in something in particular then please let me know and I will make sure I include it. Again - if you have family, friends and/or colleagues who are interested then make sure to keep the informed or ask them to sign up to the newsletter. If you are interested in sports nutrition than I am also looking at holding a workshop specifically dedicated to this. The one thing I learnt from last weekend was that it was very hard to try and fit it all in without baffling everyone with TOO much information!

I am really looking forward to the run up to Christmas and will be holding a 4 week circuit fat blaster to replace some sections in classes to really boost the metabolism and get some serious fat burning going on prior to the big binge season - BUT - remember it doesn't have to be that way. You have a choice and ultimately YOU are responsible for YOU!

Have a brilliant week!

First nutrition workshop - how did it go?

2009-09-20T01:42:00.000-07:00

What a week!!! Things are as hectic as ever and classes are as strong as ever! I am still waiting on the last sponsorship monies to come in but have sent off the first cheques today. £760 split equally between Wessex Cancer Trust and Naomi House. I will send off the rest as I receive it!

I held my first full Nutrition Workshop at South Winchester Golf Club yesterday afternoon. We had glorious weather and I am sure most of wish we had been outside so thank you for all coming! I went through all the main food groups, digestion and how it works and how to implement successful changes as well as good exercises to help with fat burning! It was lovely to have a group of interested and interactive women as there were plenty of questions at the end! I thoroughly enjoyed seeing the looks on your faces of when I showed you exactly how amount of fat and sugar were in some common and favourite foods and the chocolate hob nobs and banana comparison has to be one of my favourites! If you didn't manage to make this workshop but would be interested in the next one then please let me know as I am planning to hold another one in January.

Helen Spenser did a wonderful makeover on Tina. I learnt some valuable tips and shrunk back in my seat as she spoke about how foundation should only be put on the areas that need it and not all over and the comment about eye liner being put on the inner rim of the eyelid - oops!

I think the hardest thing when looking at your own eating and exercise tips is being honest with yourself and I will keep reinforcing this point over and over and over. So many of you make comments to me along the lines of, with all the exercise I do it must be so easy for me but this is so far from the truth! The more exercise you do the fitter you get - so yes I am very fit. However, if I still want to improve my shape or lower body fat then I HAVE to work differently and harder than I do normally! So, look at your own exercise regime - are you doing the same things month after month, after month? If so, get out there and change it. If you come to my classes you will notice that I change things every few weeks and that isn't only to avoid us all getting bored! It is to ensure that you are keeping your body on it's toes so to speak to avoid reaching that plateau.

If you are a gym goer or workout at home it is easier than you think to change your workout. If you really enjoy the exercises that you do then you don't have to change them, just mix them up a bit and change the order in which you do them. If you work out to DVDs, go and treat yourself and buy a new one - it can still be the same instructor. Why not try salsacise, boot camp or circuits. All are a great way to get and stay fit.

To successfully lose weight and reshape your body you need to get your metabolism working at it's most effective. The best time to exercise is first thing in the morning, however, this is not to say that exercising last thing at night is waste of time! Try getting up 15 minutes earlier and fit in some lunges, squats and press ups. Work HARD and I mean my version of hard and not yours! You need to be working at 90% of your maximum when you are trying to burn body fat. Think about it, how many of you spend hours at the gym talking to your friends while pedalling away on the bike - has that given you the results you want? You need to working and concentrating solely on the exercise in hand, you shouldn't have the energy to talk, read or sing!!! If you manage to get this exercise in as early in the day as possible then you will be boosting your metabolism and this will then stay elevated throughout the day so you will be ultimately burning more calories throughout the day when you are sat at your desk or relaxing in the evening - how cool is that?

The other thing to think about is how you are going to refuel the body after you have exercised. High carbohydrate foods are ideal to eat after you have done an intense exercise routine as you are replenishing your used energy - not fat! One of the best food combinations post exercise is a white bread tuna sandwich with a banana to finish! That way, if you are trying to control your carbohydrate intake you can still have the bread but get it to work for you rather than against you! So get exercising and get true body fat burning.

Have a brilliant week!

2009-09-13T01:05:00.000-07:00

The money is still rolling in from last Saturday's Zumbathon so hopefully I will have final figures for you next week. If you have still to collect sponsorship please can you get it to me as soon as possible as I would like to send the cheques off to the charities this week. Alternatively you can use the Just Giving pages - just do whatever is easiest for you!

This week saw the launch of new classes at Bursledon and Whiteley which were a great success. I think everyone who came to Zumba was totally surprised at the class. It just wasn't what they were expecting but the smiles throughout the class and the lovely comments afterwards told me how successful it was - hoping to see all of you and more again next week! We will have those hips, shoulders and booties shaking like you wouldn't believe!!!

This Saturday is the half day nutrition workshop which is guaranteed to be both informative and eye opening. I have been to many seminars that go on all day with little or no breaks and sooner or later the brain switches off. This is the one thing that I have not done. I have deliberately kept the workshop to half a day with a makeover, quizzes and question and answer sessions. I hope that by breaking it up and making you think it keeps it interesting and lively. The more questions you guys have the better, I love interactive workshops - I may not have all the answers and if I don't I guarantee I will come back to you within a week with the answer! It is not about me telling you how to eat, it is all about me explaining food so that you go away with the information you need to be to implement healthy eating in your own unique way. We all know deep down that diets just don't work so I refuse to give you a diet. I will however be giving you some sample recipes so that you can see how to put healthy meals together. If you are hungry for more information then feel free to talk to me after the workshop and we can either arrange further sessions or I can point you in the right direction to get the information that you want.

Heading into the last quarter of the year and my schedule seems to be getting more and more hectic! I am lots of workshops over the coming months including the F.A.S.T tour which I will report back to you in a couple of weeks! Two kettlebell workshops that I just cannot wait to attend, more freestyle and functional conditioning workshops - I love these styles of workshops as they are so relaxed but you come back with loads of ideas and more importantly the ability to create more and more options - brilliant!

I love learning and would go on a workshop every week if I could. They motivate and inspire but also it is great to be surrounded by like minded individuals, we come up with some amazing ideas as we bounce ideas off each other. In the fitness industry it is so important to be forward thinking and keeping up to date with all relevant research. Being able to ignore tempting claims but when you delve further, discover that the research has only been done on a limited number of people over a short period of time - in other words, not valid in my opinion. I like all research that I use to be over a long period of time (depending on the topic) and with a substantial amount of people.

How many of you read the fitness magazines or articles in papers and believe every word you just read? Do your own research and research that article. Where the claims based on firm foundations? I would suspect that most of them aren't. Of course there are occasions when tow fitness professionals may be arguing to sides to the coin but this is just opinion, not fact. It is really important to establish the difference. Those of you that know me know how frustrated I get when I hear these ludicrous claims of fat loss and I could go on about them until I am blue in the face, instead think of this:

If it sounds to good to be true then it probably is.

The only successful long term way to succeed in weight or more importantly fat loss, is to eat more of the right food and do more resistance exercise - FACT.

From today (yes that's right, now not Monday!) I am also changing my own fitness regime. So, if you are thinking about it then do it and we can do it together. We all know that when you work crazy hours diet gets left by the wayside, so I am off to Asda to get in the right foods. It will take time to prepare but work out what you will eat every day for the next week. I have also written myself a 15 minute workout every day based on weighted exercises to boost the metabolism. I will be exercising first thing in the morning. To plan it in at any other time is unrealistic for me - but work out what will work for you.

Good luck and let me know how you get on!

2009-09-06T02:28:00.000-07:00

Wow, wow and wow! The Zumbathon yesterday was a roaring success and I just want to say the biggest thank you possible to all of you who made it. We were absolutely shattered by the end and I can safely say that I can definitely feel my bum and thighs this morning! Those last few track with the squats had all our faces screwing up as our muscles fought against the fatigue but it was definitely worth it! A special thank you to Clovis for allowing us to use her house and garden! I had hoped to raise around £400-£500 from our 2 hour dancing but when I totted up the figures I was bowled over, we have managed to raise and enormous

£1140.00

I never imagined we would make that much and the charities certainly deserve it. Once it is all in I will split the money with half going the the Wessex Cancer Trust and half going to Naomi House. As soon as you get the money in please can you pass to me or donate straight on the Just Giving pages giving equal amounts to both chairites. Collecting the money afterwards is always the hard bit but hopefully it wont be too long! Make sure you stretch, stretch and stretch! I am sat here wondering how the Burseldon launch classes will go tomorrow if my muscles still feel like this in the morning!!!

This week sees the launch of 5 new classes! Pilates and Burseldon tomorrow, Cheerleading on Wednesday and Thursday and Zumba on Friday at Whiteley. I am still ploughing away and trying to get a class off the ground for Chandlers Ford but the hall isn't even finished yet! It is scheduled to be finished for October but we will have to wait and see.

I am considering putting a Zumba class on a Saturday late or early morning around the Upham area. If this is something that would interest you then please let me know. If the interest is there then what the heck - the more Zumba the better as far as I am concerned and I know those regulars out there feel the same!

It may seem early to mention it but Christmas is only 3 months away, lots of parties and social gatherings to get to but will you be able to fit into that dress? With that in mind I have put together a list of fitness facts for you to help. Remember that to change body shape, weight and size you have to look at nutrition and exercise together and don't forget the alcohol. With the party season approaching there is sure to be a lot of that around!

Always eat a varitey of food - don't stick to the same thing each day.
Ensure that every day you eat: Protein for cell repair, eyes and hormones.
Carbohydrates for energy.
Fruit and vegetables - you can never eat enough!
Healthy fats as you do need them, just don't add them to food.
2 litres of water minimum, more if you are exercising.
Try to eat something every three hours to keep burning fat.
Frozen vegetables are a good standby, they are NOT second best.
Tinned fruit is still good for you.
Never ever shop when you are hungry - this is fatal.
Don't always shop at the same supermarket, by changing, it may encourage you to eat different foods.
Look at food labels and remember that the highest ingredient is listed first.
When buying sauces or packaged food try to ensure there is less than 4g of fat per 100g of product.
Remember all foods consumed in excess will be stored as fat - no alternative!
You have to eat to lose weight.
Exercise and increased daily activity is the ONLY way to reduce weght permanently.
Exercise increases the rate at which your body burns fat.
Any long term weight loss means changing your lifestyle forever.
The fitter you are, the more efficient your body is at burning fat.
To burn 1lb of fat you have to expend 3500 calories.
The occasional treat is not the end of the world!
Drink loads of water - it is great for your skin, hair, cellulite and bowels!
HAPPINESS AND HEALTH COME FROM WITHIN - NOT WHAT DRESS SIZE YOU ARE!

Have a fantastic week and I hope to see you in the new classes!

2009-08-29T09:58:00.000-07:00

I had a fantastic holiday and was overwhelmed at the enthusiasm this week in every class, so thank you. Sam and I had one week catching up with business and then an extremely hot week in Rhodes where it was in the 40's most days, and as ever Sam and I walked everywhere regardless of the temperature and most days we averaged 5 hours walking although this was done in stages and never in the middle of the day!!!!

I have come back revived and refreshed and raring to go. There will be various new bits added in each week from September to give each class a new twist. Combat will be added to Tuesday's Swanmore class and it is so much fun, just focus on something or someone who has been annoying you and take it out in the combat section, brilliant for toning and unbeatable for stress busting.

Bands and weights will be an optional extra for those of you that do Pilates. The added resistance will make you work that little bit harder and I will be gradually introducing some standing sections to some classes. I will also be trialling some moves put into a routine so you will do a sequence of moves before stretching - again to work you a little harder. However there is always the option to work at the level that suits you best so you get to choose the intensity that is best for you - after all - you are the best judge of your own ability.

I am soooooooo excited about all the things that are happening from September. I have the new classes on a Monday at Bursledon; Pilates and Zumba, Cheerleading at Wyvern College and yet another Zumba at Whiteley on a Friday. I have had several requests for a Zumba class at Chandlers Ford and Winchester. I am waiting for the hall at The Hilt to be completed which should be around October so will bring you more news then but am having trouble sourcing a hall at Winchester so if you know of anywhere and have the contact details feel free to email me and I will do some investigating.

Hulacise starts at Upham next Saturday from 9am and is a 6 week course. I have had a couple of cancellations so now have 2 extra spaces so do contact me if this is something that you would like to do and I hope to offer more courses later in the year. If you would like to see the return of Step 'n' Tone after the Hulacise course then please email me as I am happy to put it back on but it will be a pre pay course like the Hula.

The charity Zumbathon is all set to go ahead next Saturday at 2pm with nibbles and drinks later on in the evening if you fancy it and lets face it you will definitely deserve it after two hours of zumbaing! There will be a mix of new and old tracks but keep your fingers crossed for good weather as we will be outside but there is a canopy should the heavens decide to open. If you are at class this week then I will let you have the address details then or if I have your email then I will ping the details across to do via cyberspace! It is sure to be a blast, if any of your friends fancy it then feel free to bring them along - the more the merrier!

The nutrition workshop is all set for 19th September and I am really looking forward to some weird and wonderful questions. I cannot guarantee I will know all the answers straight away but I will promise to contact you with the answer if I can't answer it on the spot. I have been making the final tweaks to the workshop and am really looking forward to the visuals I have planned for you. All those that have booked, I need you to bring in a healthy snack with you on the day but it has to be something that you would eat. If you do not normally snack on what you consider to be healthy food then bring in anything that is in your normal diet; you may be pleasantly surprised!

From next week I will be looking at parts of the body and discussing how they work and why they sometimes cause us problems and ways around it. If there is any area that you currently suffer with feel free to contact me and I will make sure I include it. Those of you that know me are sure to realise the first ones will be the spine and those shoulders!!!

2009-08-09T01:58:00.000-07:00

Yeah I am officially on holiday but thought I had better do one last blog to keep you going!!! SO how are you going to manage the next two weeks without me!! (only kidding!) Just because the classes have stopped doesn't mean that you have to! Get out walking, cycling, jogging. Got Wii sports - get into a good boxing match to work up a sweat, try the tennis just make sure you do it standing and not from the comfort of your arm chair!

Boredom can be a real problem area for snacking so how about these tips to help curb that snack attack!

KEEP BUSY - do anything that takes your mind off eating and if that is exercise then fab - double whammy!

DRINK WATER - brain signals for food and water are very similar and water can help to temporarily fill you up so keep that glass full and next to you at all times.

VITAMINS AND MINERALS - is your diet varied enough to be receiving the recommended amounts of all vitamins and minerals. Stock up on fresh fruit and vegetables.

NEGATIVE CALORIE SNACKS - snacking on negative calorie foods is great as you expend more calories eating and digesting them than what the actually contain. Try celery, broccoli (fantastic veggie all round!), apples. If you are craving something sweet then dive into to berries but make sure you add a handful of nuts to the mix to try and tone down that blood sugar spike.

WAIT A MINIMUM OF 10 MINUTES - this is hard, there is no denying that but if you can manage to wait 10 minutes from when you first felt hungry then you may find that the desire to eat disappears. If it is still there then choose a healthy snack, try to include protein.

EAT PROTEIN - following on from the previous tip. Protein fills us up more than any other food group so try to include it in what you eat most or all of the time. You are less likely to snack after eating a protein rich meal.

CLEAN YOUR TEETH - I am not sure how this actually works but having tried it for myself I can confidently say it does! When you get that 'I want food now!' feeling, go and brush your teeth. I think it is the combination of the freshness in your mouth and the fact that you are doing something else that curbs that desire to eat - try it for yourselves.

EAT LITTLE AND OFTEN - try eating something small every three hours. This way you know exactly how long you have to wait for your next instalment of food and it may help to stick to a schedule.

I hope those help and let me know how you get on. I only have a few spaces left on the hulacise course starting at Upham Village Hall on 5th September at 9am. If you would like to book please contact me to arrange payment. It is a 6 week course and prepayment of £24 is required.

The nutrition workshop on 19th September is filling fast. This is guaranteed to be a brilliant workshop covering all different angles of nutrition so that you can confidently walk away knowing what to do and how to do it! Contact me to book your place.

Have a fab 2 weeks in what will hopefully be a sunny August. All classes are back to normal from 24th August with the new September timetable rolling out from 5th September.

Have a great fortnight!

2009-08-02T01:24:00.000-07:00

Sunshine at last!!!! Doubtful it will last long though if you listen to the weathermen, mind you two weeks ago they said we were in for a heatwave throughout August and now they are saying the weather will continue to be changeable. Makes you wonder who to believe, doesn't it. The same applies to fitness and healthy eating. Anyone can say anything on the Internet without it being challenged and I hear so often 'but I read it on the Internet'. Just because you read it on the Internet, saw it on a chat show or in a magazine does not mean that it is true. If you are doubtful or just want clarification then ask them on what foundations they base their opinions. I personally only truly validate research that has been done over a lot of people (not 29!) and over a long period of time. How else do you know the true outcome? On the other side of the coin I do know that there is some powerful information out there that if it does come to light will be fantastic but there needs to be some powerful research first. If there isn't then you need to take it at it's face value and fully accept that the current findings may well be inaccurate.

DO NOT FORGET I AM ON HOLIDAY FOR TWO WEEKS FROM 10th AUGUST. ALL CLASSES, SESSIONS AND CONSULTATIONS RESUME FROM 24th AUGUST.

Last Sunday saw me at a 3D Functional Training Workshop in Portsmouth with Marvin Burton and I was totally blown away. He has a huge wealth of knowledge and is surprisingly young (in the nicest possible way!) but even with all his knowledge and list of qualifications an arm long, is so refreshingly down to earth and approachable. He enabled to think completely outside the box. As trainers we are taught a certain way to train and which exercises are best. Whilst this information does regularly change due to further research and studies, all of Marvin's exercises were FUNCTIONAL. This will be the new buzz word and the variations of exercises are endless. I came away from that workshop with thousands more exercises but more importantly I came away with the knowledge necessary to apply those changes to any exercise I choose - brilliant! The press up and squat warm up was brilliant as I am sure my body sculptors from Monday night will testify!

All classes at Swanmore now have the luxury of air conditioning and I cannot stress the huge difference that this has made. The studio used to be very warm and stuffy with only four fans that did little but circulate warm air but we all bravely battled on (thank you for your loyalty!). When the college asked for community feedback I asked you all to comment and people power really does work as a few weeks later we have fully functioning air conditioning with two fans still in place to circulate the now cool air! If you haven't been to classes for a while, come back and enjoy the much improved studio!

Half of the spaces on the Hulacise course have already been booked so if you would like to be part of this amazing waist whittling course then please contact me asap. Also, if any of you would like to do a Fit ball Freestyle six week course at 9am Saturday's to follow on from Hulacise then please contact me to register your interest. Depending on the response I may also run this. Hulacise will whittle down the waist and hips whilst fit ball works the very core muscles to tighten, tone and sculpt.

Nutrition spaces are also going quickly so I would recommend booking sooner rather than later to avoid this half day workshop. I have to admit that I am now beginning to worry how I am going to fit in everything I would like to cover and the packs that I initially had made up may well be growing. I want you to be able to walk away with a wealth of knowledge and information. The packs will also serve as a useful reference tool. You will have the knowledge to be able to work out your own calorie requirements and the ability to work out how many calories you are expending each day - as long as you are honest with yourself! I am always on hand to help you if you get stuck anyway!

Don't forget the new ZUMBA class starts at Whitely Community Centre on Friday 11th September 2009 at 6pm. They have a large, airy studio with windows and doors to let the fresh air in - this will be a fantastic class, I can't wait. There is the possibility of a class in Chandlers Ford from October, that is when the new sports hall with sprung floor will be open and I will also be going to an open day at the new Lordshill Community Centre, although I have never seen this so as yet have no idea whether it will be suitable. You should know by now though, if I can put it on, I will!

I want to finish on a lasting quote that I hope will get you thinking.

'If you do what's hard then your life will be easy. If you do what's easy then your life will be hard.'

This is for those of you who WANT to slim, fit and healthy but can't fit in the time to exercise or struggle with changing eating habits. Fitting in exercise most days if you work full time with a family and partner (or whatever your particular lifestyle is!) is HARD. Changing eating habits that you have had nearly all of your life is HARD. However, if you can focus and DO the hard stuff then the rest really is easy.

Have an amazing week! One more blog next week before my hols - which I am off to book now - yippee!

Roll on September!

2009-07-26T02:10:00.000-07:00

Finally! After lots of phone calls, meetings and viewings I have the extra classes in place for September! There will be Pilates and Zumba at Pilands Community Centre on a Monday evening. 20-20-20 at Swanmore changes to Tri Sculpt, whilst 20-20-20 at Bishopstoke becomes Power Hour - the name gives a good clue as to what this class will be about! Thursday's Step n Tone has a modified change to Step n Sculpt where there will be more emphasis on creating that lean and toned look that so many of you are after.

However, it is not just classes that are having a change, I am offering a 6 week hula course on Saturday's at 9am at Upham and the first course starts on 5th September. Contact me now if you would like to book because I cannot take many on this course due to the amount of space we all need!

I start two cheerleading courses at Wyvern College from Septemeber with a taster on the 9th so you can just come along and try it! Cheerleading is great fun with up to date, modern music. The courses run for 11 weeks and we will be learning loads of routines as well as having the opportunity to create your own! You will need to contact Community Reception at Wyvern to book.

The biggest and best news of all is that due to good old fashioned people power we now have air conditioning at Swanmore and this makes the world of difference, especially at Zumba which we all know to be the sweat fest! We still have a couple of the fans to ensure that the cool air gets circulated around everyone!

This week sees a group of us doing our very first Zumba demonstration. We have been invited by Tony Smith of the Swanmore Sequence Dancers to perform a couple of tracks on Tuesday evening. So, after 20-20-20 I will be doing a quick change and then rushing off to Swanmore Village Hall to do m Zumba bit. A big thank you to those of you that volunteered and I know we are all looking forward to the glass of wine afterwards!

Not forgetting the fantastic Nutrition Workshop being held on 19th September and the zumbalicious 2 hour charity Zumbathon on 5th September. Contact me to book your place!

Lastly, I am off to a 3 D Functional Body Conditioning Workshop with Marvin Burton later and I am so excited. Functional training seems to be the buzz word of 2009 and you can certainly understand why. I will no doubt be introducing what I learn today into next weeks classes so we can be sure of having a blast!

Short and sweet this week but I have now got to work out how to get to the workshop!!! Have a great week and keep eating breakfast!

Breakfast - why bother?

2009-07-18T11:26:00.000-07:00

Wow, what an amazing week it has been! I have been working tirelessly on the final touches to the nutrition workshop on 19th September and just have to trust myself to leave it alone now! I have to honest that when I first started to write it I was more than a little daunted. I mean how was I going to decide what to include and what to leave out? Nutrition is such a minefield and the deeper you delve the worse it gets!! However, I decided that there was only one way to go and that was to get stuck in and get on with it, so I did. Boy, have I had fun! I have loved writing it and am already planning future workshops. I made myself a promise that I would only write when I wanted to write and that made such a huge difference. This workshop is from the heart. I have covered the main areas that I know so many of you struggle with but I have made it a mission not to lecture you, to inject humour wherever possible and to show you how to make the changes. Those of you that know me know how I feel about slimming clubs, if they work for you fine, and I am pleased if you are getting the results that you want. However, there are so many of you out there that they don't work for. So many of you that spend all your money to have nothing to show for it. I was determined to make my workshop different. I have no intention of giving you miracle cures as there aren't any. I give you the information and the strategies to take you forward and look forward to hearing the success stories!

Following on the nutrition theme my thoughts on breakfast!

If I had a pound for every time somebody said to me I don't eat breakfast I would be driving a porshe !! As a lot of you know one of my biggest moans is that people skip meals and the main one they skip is breakfast. However it is not just about eating breakfast its also about choosing the right things to eat. This is the most important meal of the day, and you can stimulate the ideal metabolic rate for the day, as long as you choose your food carefully and use your common sense. Remember skipping breakfast is likely to set the scene for subsequent highs and lows in energy during the day.
A breakfast of cereal, black coffee and orange juice contains no protein and very little fibre. All of these foods encourages an increase in blood glucose levels and thus triggers insulin production. The combination of these means you will feel hungry sooner than you need to. Cereals and convenience breakfast foods have a pleasant misinterpretation about them they are sugar refined and have a relatively high GI value. If you like to eat a cereal simply chose a sugar free cereal or even better porridge, then add some fruit and protein in the form of nuts or seeds. This reduces the simple carbohydrate element and changes the cereal into one that contains protein.
Smoothies are great but if possible chose fruits with a low GI score such as plums, strawberries, blackberries and pears. Add some milk to create the right consistency, or add some tofu or seeds to the blender to increase the protein content.
Crunchy yoghurt (serves two);
300ml live natural yoghurt, 2 table spoons jumbo oats toasted (toast a job lot and store in a tub), 4 tablespoons mixed seeds (pumpkin, sesame, sunflower and poppy),2 tablespoons soft fruits (blueberries, raspberries or blackberries). Divide all of the ingredients between two bowls, put the yoghurt in first and the soft fruits last so that they top the other ingredients. To toast oats spread them thinly on a baking tray, bake at 180/gas 4 for about 8 minutes until brown.
Red and green scramble(serves two)
1 tablespoon olive oil, 2 tomatoes, roughly chopped, 4 eggs, lightly beaten, 2 tablespoons fresh parsley, Ground pepper,2 slices rye bread toasted and thinly buttered. Heat the oil, add the tomatoes and cook for 2 mins until soft, remove from pan and set aside. Pour the eggs into the empty pan and stir gently into a scramble, fold in the tomatoes, parsley and black pepper. Serve over the toast.
Mushroom and tomato frittata(serves two)
1 tablespoon olive oil, 75g brown mushrooms sliced, 4 eggs, 2 tablespoons live natural yoghurt, Black pepper, Parsley chopped 2 medium tomatoes chopped. Heat the oil in a pan, add the mushrooms and soften over a gentle heat. Break the eggs into a bowl and beat them lightly, add the yoghurt, pepper and parsley. Mix well, and add the chopped tomatoes. Pour the mixture over the mushrooms in the pan, spread the filling evenly over the base. Cook over a gentle heat until the bottom of the mix is firm. To cook the top you can stick it under the grill for a couple of minutes (in the pan) or slide the frittata onto a plate, invert it and put it back into the pan to finish.
So there you have it—no excuses now.

No matter what you think, breakfast really is the most important meal of the day. I am also a firm believer in starting as you mean to go on. If you start the day with a healthy breakfast and hopefully a little exercise (I had to get that one in there didn't I!) you are far more likely to remain healthy for the rest of the day.

The nutrition workshop really will be an amazing afternoon with the opportunity for you to fire as many questions as you like at me!!! Don't forget that one of you will also be getting a fantastic makeover by local make up artist, Helen Spenser - I only wish that I could win it!

Plateau's and what to do about them

2009-07-12T00:38:00.000-07:00

It seems so unfair doesn't it when you have been working really hard and your weight has been coming off nice and steadily when suddenly you stop losing weight, you think back, you haven't changed anything so why has it suddenly stopped? You have reached the dreaded plateau.

Like everything to do with changing your lifestyle. you have to be brutally honest with yourself. Have you really been eating what you say you have, exercising as much as you have with as much intensity? To be able to break plateaus there are things you need to do and honesty is the first one.

Monitor your food intake.
Go back to writing a comprehensive food diary and this includes everything that passes your lips - no exceptions!

Renew your support
Think back to who you asked for support at the very beginning and go back to them - let them know that you are struggling and get them to help you and encourage you not to give in to temptation.

Revisit your goals.
If you are struggling to reach your goals, make them more achievable. So instead of saying I want to lose a stone, say you want to lose 2lbs over the next seven days. This makes it specific and measurable, two very important points in goal setting. That way, once you have achieved it you can renew that goal for another amount and another time frame.

Eating to stay slim.
Respond to your natural appetite cues.
Select mainly foods that are low calories density (see previous blogs for more info on this) and limit the portion sizes of high calorie density foods.
Include foods with high satiety ratings.
Take responsibility for your eating habits, it is no one else's responsibility but your own.
Believe in yourself and work on your self esteem.
Develop a positive mindset in relation to food and activity but remember that this doesn't happen overnight!
Don't deny yourself forbidden foods, allow yourself to eat what you want but decide beforehand how much you are going to have.
Never feel guilty about food.
Reward yourself when you reach a goal.
Monitor your progress so you can see how far you have come.
Be organised, always have healthy food around.
Always enjoy your food.

Exercising to stay slim.
Repeat part or all of your activity plan. If you want faster results then you need to gradually increase the amount of time you exercise, the frequency of your workouts or the intensity or a combination of all three!
Perform cardiovascular interval workouts to challenge yourself further.
Vary your workouts to keep your motivation high - don't allow yourself to get bored, change them before boredom kicks in.
Try asking a personal trainer to devise an exercise programme suited to your goals either on a regular or occasional basis.
Keep an activity diary, this helps in being realistic and keeping you honest about how much exercise to do on a day to day basis.
Remember that activity is not only for fat burning, it will help keep your heart healthy, strengthen and tone the body and reduce stress, so don't stop!
Include the three types of exercise, cardio, resistance and stretching, they each have different benefits and are all important for overall fitness and good health.

How to keep the weight off!

2009-07-05T01:05:00.000-07:00

What happens when you have achieved your goal? What happens when you have reached your goal weight - where do you go from here? Hopefully you will feel fitter and more energetic. You should now be feeling more in control of your eating habits. There are things you can do to help you remain in control.

List your achievements.
Write down everything you have achieved since you started to lead a healthier life. Include the amount of weight you have lost, your new body measurements, the difference in clothes sizes. Don't forget to write all those other achievements ike having more energy, clearer skin, feeling more confident. By listing these all down will give you more motivation to stick with it.

Renew your goals.
Just because you made goals doesn't mean that you can't amend or revise them. They may no longer be valid. Revise them so that they apply to you today. Make yourself a contract to list what it is you now want to achieve. Sign it and place it somewhere you will see it everyday.

Keep monitoring
Keep the food diary going and if you have been doing a mood and activity diary keep those going too. They are really effective tools at keeping you on track and if you stop you are more likely to give in to temptation because it wont be written down reminding you.

Evaluate
Decide how often you are going to evaluate your progress. Then look back on what is working well for you and what isn't. Ditch the things that aren't working and try other methods and strategies. You may be doing things because they feel comfortable and reassurng as opposed to being effective. Be string and ditch them! If you are struggling with a regime or strategy then stop struggling and change it so that it fits more easily into your lifestyle. This is not failure, this is recognising something that wont work and amending it so that it will.

Motivate
Reward yourself regularly - but not through food!!! This is really important. If you coud only manage 30 minutes of exercise at the beginning but can now do 45 minutes then reward yourself for that. Set up little goals that you will reward yourself in advance so that you are more motivated to reach those goals. Swimming an extra 10 lengths, running another mile, running up the stairs, the list is endless, just make sure that they are achievable in a realistic time frame. If they are too hard or will take too ling to chieve then you may end up demotivating yourself so remain realistic.

Be vigilant
Just because you have reached your goal weight doesn't mean that you can stop thinking about it and stop being vigilant. Don't stop planning your meals and booking your exercise plans into appointments in the diary. You may be able to relax any restrictions you put in place but never relax your vigilance as this is one of the main reasons people slip back into old habits.

Enjoy being slim
Enjoy your new way of eating and all the new clothes that you can wear! Remember this is not a permanent diet it is a lifestyle change. LIFE style! It is what you do for the most of the time that counts and it can take a while for new eating and exercise regimes to become habits but once they do you will reap all the benefits two fold.

LAPSES
Distract yourself
Remember that a one time slip does not undo all your hard work. When you get the urge to eat something unhealthy wait five minutes to see if the craving dissipates. Move yourself away from the situation if you can. Cravings are often associated to certain places so take yourself away.

Check your hunger
Are you physically or emotionally hungry? Physical hunger will normally create a gnawing feeling in your stomach. Emotional hunger normally targets a specific food group, usually fat and calorie laden and is triggered by boredom, stress and anger. Make sure you only eat when you are actually physically hungry.

Plan ahead
If you are going to a party or out for dinner, planning ahead will make it a lot easier. Having a small snack before hand will prevent you from overeating later. You can still have high calorie foods just take SMALL portions. If you do over indulge, acknowledge and then balance it out but cutting back the next day and taking more exercise.

Avoid negative self talk
This is really important. Negative self talk is one of the worst things you can do after a lapse. These thoughts are driven by guilt and inevitably lead to further unhealthy eating if you let them. What you do and eat for 80% of the time is what counts. If you have a lapse, accept it and move on.

Work out what went wrong
Use the lapse as a learning opportunity. Instead of feeling guilty work out why you lapsed and what you can do in future to avoid it happening again. Give yourself a list of alternative things you could do next time to avoid repeating it.

Damage limitation
You can indulge one day and then get your balance back by cutting back the next day. This is not advisable to use all the time but rather for the rare times when you do overindulge. It certainly isn't half starving yourself! Instead make an extra effort to eat more healthily and then do 30 minutes more exercise than you would do normally. This is an excellent strategy for if you are going out for a meal and you don;t want to offend the host by not eating their food!

How to go about starting an exercise programme

2009-06-28T00:23:00.000-07:00

Over the last few weeks I have discussed, nutrition and exercise and ways to change your lifestyle habits. No quick fixes or magic pills! The bottom line is that fat loss (remember it is always fat loss and not weight loss) is HARD, that fact is never going to change and you have to want it badly enough to succeed at it. There is no point making careful choices throughout the week and exercising four times if you are going to blow it all at the weekend!

Don't forget I am doing a half day Nutrition Workshop on 19th September 2009 starting at 2pm. I will be covering the basics of nutrition, what actually happens in the body, looking at strategies to help you reach your goal and answering as many questions as I can fit in! There will also be prize draw where one lucky person will win a makeover there and then by make up artist, Helen Spenser. Look great from the inside out. Invitations will go out late July but you are welcome to book your place now, the workshop is £10 per person and booking is essential as spaces are limited.

Okay, you have made your decision to change and have made moderate changes to your food intake. Next you need to look at exercise but how do you go about deciding what to do. How do you know what is right for you? Remember that what works for one may not necessarily work for another. We are all individual.

Consistency is key to fat burning. Choose activities that you enjoy, if you don't it wont last. If you join a gym make sure it is close to home or work - you will not want to travel too far and it will be far too easy to think ' I can't be bothered, I'll go tomorrow' and then tomorrow will never come.

You need to look at exercise from three standpoints.
Cardiovascular, to begin with start with walking, cycling and swimming. Once you are a little fitter you could progress on to exercise class, running, tennis, circuit training.
Strength exercise, start with swimming front crawl, hill walking and beginner Pilates classes. Once you are fitter and stronger progress onto weight training, resistance band exercises, body pump style and conditioning classes.
Flexibility, start with stretch and relax classes or beginner yoga, then move onto more intermediate yoga classes, tai chi and intermediate Pilates.
The above are only suggestions and there are a whole host of other exercises that you could be doing. Do what works for you and always ensure that you work at the intensity that is right for you.
Once you have been exercising consistently for three months you should notice a real difference in how you feel and look. Now is the ideal time to try higher intensity exercise and interval training.

Early morning exercise is the best time to exercise is fat loss is your goal. Insulin is at it's lowest and glycogen is at it's highest (read previous blogs for more information on this). This encourages more fat to leave your fat cells and travel to your muscles where the fat is burned. It is important to note that you may not necessarily burn more calories but more of the calories that you do burn will come from fat. Over time this may lead to speedier fat loss.

So, how do you know if you are working at the right intensity? There are several things you can do to help you with this.
Talk test - if you can hold a leisurely conversation as you exercise then you are probably not working hard enough! If you can barely speak then slow down!
RPE Scale - this is the rate of perceived exertion and one I use a lot with clients. It ranges from 1 where you feel you could keep going forever, to 10 where you can do no more. I would say to aim around 7 unless you really want to push yourself. This works very well when working with a heart rate monitor.

CHARITY ZUMBATHON
5th September 2009
1400 - 1600
This is going to be one HUGE party - don't miss it. If you need a sponsorship form let me know and I will email it to you. Minimum donation to take part will be £4 but why not get friends and family to sponsor you so we can really get the ball rolling. Donations will be equally split between Wessex Cancer Trust and Naomi House. We will all be meeting up later, after a much needed shower I would imagine, to chill out and relax with a glass or two! Please email me if you wish to take part as I need to know numbers in advance. I will then email you all the relevant details.

Last but not least my skydive is scheduled for TUESDAY 30th JUNE 2009. Having checked the weather it should be okay but please all keep your fingers crossed as I would hate for it to be postponed again! You can donate by following this link http://www.justgiving.com/coriwithell/
If you have completed a sponsorship form please can you let me have the money as soon as possible or donate online and then I will mark it off the sheet. Many thanks for all your support.

Activity - what to do, how much and when?

2009-06-21T05:55:00.000-07:00

Last week I went over some frequent exercise myths that I hear more times than I care to remember, so this week I thought I would tackle how to fit exercise into your lifestyle without it being a battle!

The number one excuse throughout the world for not exercising is lack of time - what a load of rubbish - MAKE time. If you need a new outfit do you ever not have the time to go shopping? Of course not so why for exercise? You are wanting an excuse and until you accept that nothing will change until you MOVE there is little point in saying you want to lose weight or whatever your goal is. The same goes for weight loss and moaning that you are not losing weight when you don't change your dietary habits!

Staying motivated is key to achieving your goals whatever they may be, so how do you stay motivated to exercise?
Schedule your exercise as if it were an appointment and treat it like one. Write it in your diary and never cancel it.
Keep a record of what you did in each workout so you can keep track of your achievements.
Exercise with someone else, this helps in both commitment and motivation.
Exercise in clothes that are comfortable and make you feel good about yourself.
Be active to music that you love!
Vary your activity to prevent boredom

Cardiovascular exercise is exercise that increases the body's demand for oxygen and makes the heart and lungs work harder than usual. This makes circulation more efficient and helps to develop your stamina. This type of exercise not only burns calories but also increases your body's ability to burn fat.

There are two ways to work from a cardiovascular point of view. You can work at a constant pace or work in intervals. I would personally recommend interval training as it will help you to achieve your goals more quickly. However, if you are training to maintain a certain weight or shape that you have already achieved then constant pace training may be more appropriate. Interval training is alternating short burst of intense training which are followed by lower intensity periods in which you recover. The length of the exercise periods will be dependant on your fitness level.

Strength exercises are crucial! This doesn't have to be with heavy weights, you can use your own body weight with squats, press ups and lunges for example. Strength exercises tone your muscles and help prevent age related muscle loss. The increased muscle mass that you gain will make your body burn more calories every day whether exercising or sleeping! For every 1lb of muscle that you add through exercise increases your metabolic rate by 30-40 calories per day. That is equivalent to 1200 extra calories a month, or to put it another way, 1lb of fat loss in three months! Get squatting!

In every workout, there must be an element devoted to flexibility and stretching. It will help to improve your posture, make your muscles look slimmer and longer. Most importantly it will help to prevent muscle soreness, muscle strain and joint injuries. Good flexibility can make a huge difference to your posture, appearance and well being. Other fitness activities will feel easier and if you spend time stretching after exercising you are less likely to feel sore the next day.

Have an amazing and ACTIVE week!

Exercise, fact or fiction?

2009-06-15T01:42:00.000-07:00

I have lost count of the number of times someone has told me about something they have read or been told and just assume it to be true so let me take some time to dispel a few of these myths.

Myth
Exercise at a low rather than high intensity promotes greater fat loss.
Fact
It is true that the body uses a greater proportion of fats than carbohydrates when exercising at a low intensity but this doesn't mean that such exercise is better for fat loss than high intensity exercise. Remember that the most important fact is the number of calories that you burn. now if you know me you may be sitting there thinking what a hypocrite I am because I am not a fan of counting calories when eating but when burning fat I am afraid I switch sides!!! During low intensity exercise the number of fat calories will be less than you burn during high intensity exercise. You lose weight and body fat when you burn more calories than you consume.

Myth
The more you sweat the more fat you lose.
Fact
Sweat is water, when you exercise you will definitely sweat and lose weight. However, this weight is not fat it is water that you will replace when you next eat and drink. Sweating is not a good indicator of how many calories you are burning and more importantly fat calories. It merely tells you how much excess heat you are producing and will be affected by the the temperature, humidity and the ratio of your weight to surface area, genetic factors come into play too: some people just sweat more.

Myth
You can burn fat from specific regions of your body by exercising those areas.
Fact
You cannot spot reduce fat - FACT! When you exercise you use energy by burning fat from all the regions of the body not from the specific muscles involved in the exercise. Doing hundreds of sit ups (not the best exercise anyway in my opinion!) will strengthen your abdominals but it will not trim fat off that area alone.

Myth
Strength exercises make women bulk up.
Fact
This one actually makes me laugh I hear it that often, or the panic stricken faces I look at in class when I suggest press ups! Lifting weights will not make you bulky. Weight bearing exercise are one of the easiest ways for women to look leaner, more sculpted and tones. A pound of muscle takes up a great deal less volume than a pound of fat. Testosterone is a major player in muscle bulkage and women have low levels so it would be really hard for us to build large muscles as that hormone influences muscle growth.

Myth
Muscle turns to fat when you stop exercising.
Fact
It is IMPOSSIBLE for muscle to turn to fat as it is a completely different type of body tissue. They simply do not have the capacity to turn from one type to another. However, with muscles, it is very much a case of use it or lose it! If you don't use a muscle then it will lose it's strength, tone and size. If you then eat more calories than you burn the excess will be stored as fat.

Myth
Aerobic exercise stops the loss of lean mass during dieting.
Fact
Aerobic exercise does little to maintain lean mass (muscle) during dieting. The less lean mass you have the lower your metabolic rate will be. The best way to prevent muscle loss is by combining strength exercise (at least twice per week) with regular aerobic activities.

Have a fab week and do post your comments, I love to know what you think!

Exercise - why bother?

2009-06-07T01:17:00.000-07:00

There are hundreds of theories out there in relation to what exercise you should be doing to burn the most fat or to get the leanest legs or 'ripped' abs! I have one very simple philosophy, you have to do what works for you, what you enjoy and what gives you the best results. This might not be having the gorgeous body you dream of but exercise that makes you feel good inside. There have been some programmes on TV of late that have implied you don't need to exercise, this makes me MAD!!! Of course you do and the benefits are numerous.

How many of us look at the benefits of getting active other that losing weight or toning up? Well, here are a few important facts for you that most of us look over.
Regular activity halves your risk of getting heart disease.
Regular activity reduces your risk of having a stroke.
Regular activity lowers your blood pressure.
Regular activity reduces your chance of developing diabetes.

A study at Harvard university on 17,000 people found that those people who walked 5-10 miles a week had a 25% lower risk of heart disease compared to inactive people,

Cancer Research UK estimate excess weight causes up to 12,000 cases of cancer each year.

Strength and toning exercises performed three times per week helps to prevent age related loss of muscle that occurs after the age of 30. Most people lose between 2.3kg and 3.2kg of their muscle every decade and this means a drop in your metabolic rate and daily calorie burn.

Activity strengthens your heart muscle which allows it to pump blood more efficiently around your body with each heartbeat.

Activity increases your lung capacity so you can breathe in more oxygen with each breath.

Activity helps to keep your blood vessels clog free which helps to keep blood cholesterol and blood pressure in check.

Keeping active helps you to live longer. In 2003/2004 287,206 people died from diseases associated with a lack of exercise, 35,000 were directly attributable to physical inactivity.

Stretching exercises relieve stiffness, improve your range of movement and increase your flexibility.

Weight bearing exercises such as walking, running and dancing (to name a few) slows down bone loss that can lead to osteoporosis.

Regular activity is fantastic for reducing stress, anxiety and depression. Exercise helps you to relax more easily and feel better about yourself. Exercise releases endorphins that uplift your mood. The Mental Health Foundation advises that regular moderate exercise can treat mild to moderate depression as effectively as drugs.

All activities improve your posture, balance, strength, suppleness and mobility. Exercise makes you aware of body movement .

Regular activity makes you feel more energetic. You will be able to cope better with your daily routine and have energy to spare.

ENERGY - THE MORE YOU SPEND - THE MORE YOU HAVE!

Skydive disappointment!

2009-05-31T10:13:00.000-07:00

For those of you that don't know already, the skydive was cancelled because of the weather. They let me know on the Tuesday afternoon and I was soooooooooooo disappointed!! I must be one of very few who is disappointed and not falling from a plane at 14,000 feet and freefalling at 120mph - but there you go, that's me! The good news is that it has been rescheduled for 30th June, so not too long to wait. If you would like to sponsor me then you can donate directly at justgiving.com/coriwithell
Thank you for your support.

Another week has whizzed by and I have been looking back at traditional wholesome recipes when obesity was not such an issue and we were, by and large, a much healthier nation. I bought a book called Nourishing Traditions that challenges politically correct nutrition and I was in for a bit of a shock! The first page was brain omelette. Now, while I am all in favour of trying new foods and experimenting with food I am not sure even I will be brave enough to give that one a go! However, I will be trying out some of the less eccentric recipes!

I have also been researching into the Metabolic Typing diet and I am going to test this one out on myself and report the results back to you guys. Although it calls itself a diet this is indeed a lifestyle change if it works for you. You have to answer a series of questions as honestly as possible and these are not all related to food but incorporate stress and health as well. Based on your answers you are given a 'style' of eating to follow. This may mean more of a certain food group and less of another but there is too much science behind this to just dismiss it without researching it further so I will keep you posted on how it goes.

I have had the most amazing day today (Sunday). While most of you were probably outside enjoying the glorious weather, I have been in a sweaty studio with a whole load of other instructors and the fabulous Jo Parry exploring choreography ideas and it was FAB! I have come away absolutely buzzing with ideas and my hands wont move fast enough to write down the choreography I am coming up with in my head - even on the train I was working my creative little head! Look out for new moves and a fantastic new conditioning routine coming up over the next few weeks.

I am already working on the next new mix of songs and dances for Zumba but have had so many requests for songs that I have decided to make it a 'Favourites' mix! Basically, all the songs will have been done before so you get to perfect them all over again. If you have a favourite track that you would like me to include then let me know and I will do my best to fit them all, just remember that we do only have an hour! I know some of you have already told me but do write it down or email - otherwise there is no promise it will be included.

I am still deciding on the date in September for the Zumbathon but will now (hopefully) be team teaching it with my fellow instructor Helen, from the Isle of Wight - I only mentioned it today so I still have a little while to convince her but it will be a blast!

Rollers and half rollers will be making their first appearance in Pilates over the next few weeks while fit balls will start to be used in Body Sculpt to really work those abdominal muscles. I have been slowly introducing the mini balls into more and more classes as these are such a diverse piece of equipment. I will be getting my hubby, Sam, to film more classes so I can put the clips on photobucket and then you can see what it is all about for yourselves.

I am looking to put my classes on from September and am also looking at new venues for the New Year. If you know of anywhere that you think might be suitable please do let me know. Also, if you would like a class in an area that I am not covering then put it forward, if I can, I will! Zumba will be branching out to new areas as well as the old favourite, Legs, Bums and Tums.

Equipment, mats and clothing is available to purchase and a full list is on the website on the hints and tips page! Have a brilliant week and long may the sunshine last!!!

2009-05-24T00:29:00.001-07:00

Finally the photo's of Malu are here and they really are astonishing. These trousers are what she was wearing a year ago. Malu started coming to my Zumba and Body Sculpt classes and really has re shaped her body. She looks amazing so a HUGE well done!

She looks totally different and her skin has a 'glow' about it. You can put as much cream on your skin but what is far more important is what you feed the body so that it can look after itself from the inside out and Malu is testament to that. Just remember that any of you can achieve this as long as you have the right mindset and that really is the most important thing.

I only have 3 days to go before my charity skydive and the nerves are certainly kicking in. I will be throwing myself out of a plane at 13000 feet, freefalling at 120mph for around 45 seconds, so they tell me! Then gently descending down for around 5 minutes - I suspect this is going to be the longest 6 minutes of my life!!!! I am having it filmed and Sam and Jane (my good friend from the gym) will be there to take loads and loads of photos which will of course be put up on photobucket, just click the link from the hints and tips page. I am raising much needed funds fr Wessex Cancer Trust who help those who have been affected by cancer throughout Hampshire. http://www.justgiving.com/coriwithell

Any and all donations are appreciated and don't forget that I am still planning on teaching Wednesday evening although they could be interesting classes!

Lots of new and exciting things are afoot at the moment. I am planning (with the help of Clovis who attends my Zumba classes) a 2 hour charity Zumbathon. It will be held in September, will be outside and there will be plenty to eat and drink afterwards. We will be raising funds for Wessex Cancer Trust and Naomi House to help them build Jack's Place. It will probably be hold on a Saturday afternoon so if you are wanting an afternoon of fun and frolics then this is one not to be missed.

Fitness Cheerleading is slowly but surely being introduced with fabulous feedback so far which is great news. As with Zumba, you are not aware of how much you are exercising because the fun element is so huge!! With this theory in mind I am also looking to put on a 6 week Hula course through the summer. Payment will be in advance and will include your own hoop so contact me for details.

Sticking with the Hula scheme, I am now working with Hampshire Fire and Rescue to provide fitness classes for their staff. They have very generously agreed to allow any Hampshire County Council staff to attend. These classes will be run as courses, payment will be required in advance to me and the classes will be held at the Headquarters. More details will follow but please contact me if you would be interested.

I will also be offering classes through Southampton City Council, Southampton Primary Care Trust and Southampton University. They have secured funding through Sport England which is fantastic news and are investing it in the health and welfare of their employees. There are a number of instructors on board so a wide range of classes will be available to over 19000 employees at different times to fit into your working day.

As you can see, this year is full of lots of new and exciting challenges and I cannot wait and look forward to experiencing them all with you. I am also looking at introducing classes for parents at their child's creche so they have the opportunity to exercise whilst having childcare already in place. If this is something that would interest you then please contact me and feel free to pass my details onto your creche.

Have a fantastic week and don't forget that there is no Zumba at Durley due to my skydive!

Fantastic success stories

2009-05-17T00:23:00.000-07:00

You may remember a few weeks ago I wrote about Hannah with her before and after photos to show and motivate you all on what you can achieve. Well this week I was blown away by how many of you came up to me to tell me what you have achieved so far so I had to share it with you!
Firstly Jane who travels down from Romsey to come to Zumba at Swanmore every Wednesday evening, has noticed how much trimmer her waistline is and how her clothes feel looser!
Annie who comes to 20-20-20 on Tuesday's and Step 'n' Tone on Thursday's, both at Swanmore very proudly told me how she had lost 'one' of her tummies and will be working extra hard so that she can confidently wear her bikini on her summer holiday.
Malu was the biggest revelation this week and I will be putting on the photos of her and the trousers she used to wear when she sends them to me! Malu has transformed her body over the last year. She comes to Body Sculpt on a Monday at Bishopstoke and Zumba on a Wednesday at Swanmore. She has addressed her eating habits and does additional resistance band exercises through the week. her dedication is brilliant, when Monday's class is cancelled due to a bank holiday she does 20-20-20 at Bishopstoke on a Wednesday and then does Zumba straight after - go girl!
Last week she brought with her a pair of trousers (and a bra!!!) that she was wearing a year ago and you would never believe it looking at her now - she looks fantastic! The trousers are enormous compared to her slim, trim body now and it just shows what you can achieve when you make the decision to change.
Mindset is EVERYTHING when it comes to weight loss and body shaping. You cannot do it through diet or exercise alone - it has to be a combination of the two - no exceptions.
The examples above demonstrate what can be achieved and I would like to take the opportunity to say a massive WELL DONE to all of them and the dozens of others who are on their way to achieving their goals - I am really proud of you.

I am also looking at my own body, targets and goals and am currently targeting my own body fat so I will keep you posted on that.
For me there is no better motivation than keeping a daily record. That means keeping a daily food diary and logging all your exercises so that you can monitor it and make sure you are improving. Don't forget to also note down your ADL's - activities of daily living so things like walking to the shops, running for the bus, weeding the garden! All of these things count towards your daily calorie expenditure!

So how can we kick start the body in terms of fat loss?
We need to give the body a little shock and the easiest way of doing this is by working really hard for a short amount of time. That way you don't push yourself for too long and risk putting yourself off all your good intentions! BUT - you have to work HARD! You can add your own variations and exercises but remember the golden rule! You want to use exercises that work the BIG muscles, this is the most effective way to boost the metabolism and if you can exercise as early in the morning as possible then you will be boosting your metabolism for the whole day and will therefore burn more calories for the whole day! You only need to be working for around 10 minutes to get this effect so if lack of time is your excuse then all you have to do is get up 10 minutes earlier! GO ON AND DO IT!!!
Here are some good exercises to try but make sure you can perform them safely and effectively - get an instructor to show you if you are not sure.
Press ups
Press ups with arm variations
Squats
Lunges
Reverse lunges
Clock lunges
Step ups
Bench jumps
Mountain climbers

I am also looking at potentially putting on some extra classes later on this year so make sure you keep checking out the website but I will keep you posted too!
Have a fantastic week and if you have your own weight/fat loss or body shape story then please let me know about it - I love to hear from you!

Healthy eating - putting into practise

2009-05-10T01:57:00.000-07:00

Over the last few weeks I have talked about how to change your dietary habits, how emotions affect what you eat and calorie density foods. That is all well and good but there is one crucial thing missing - how do you go about actually doing it? Well, read on!

If you are at a total loss on what you should be eating at meal times then the following ideas should help you.

Breakfast ideas
Whole porridge oats with sliced bananas (instant porridge is less satisfying than the real stuff!)
Bran with fresh fruit, skimmed milk and/or yoghurt
Wholemeal toast with honey and fuit such as oranges/satsumas

Lunch ideas
Large bowl of vegetable/lentil soup with a wholemeal roll and yoghurt
Open wholemeal sandwich with tuna and grilled vegetables with side salad and grapes
Baked potato with hummus or ratatouilles with salad and an apple

Supper ideas
Grilled chicken breast with brown rice, broccoli and cauliflower
Fish with spicy chickpeas
Lentil and vegetable curry with brown rice
Bean and vegetable hotpot with boiled or baked potato
Wholemeal pasta with courgetes, peppers and peas served in a tomato sauce
Chilli con carne with brown rice, madde with lean mince and no extra oil!

Snack ideas
Fresh fruit
Plain popcorn
Yoghurt
Wholemeal toast
Vegetable crudites

If you can start to implement small changes then it really wont be long before you start to see real changes and the difference this will make to your whole being will make it all worthwhile. If it makes you feel any better I am also refocusing on my diet at the moment to make sure that I practise what I preach!!! I always feel better when I eat well and I am well aware that while most of it is my body's physical response I am also well aware that I feel good about myself when I eat well. I am not letting myself down so instantly feel great -what chocolate bar does that for you!!

If you come up with any good recipes yourselves please feedback so that we can all share them, have a fantastic week and use the sunshine as an opportunity to get outside and do some serious walking. Walking along the beach barefoot is a great leg workout!

Have a brilliant week.

Eat more for less

2009-05-03T00:16:00.001-07:00

Forgive me for stating the obvious but you have to expend more energy than you are taking in to successfully lose weight. Ever heard the term, calorie density? Well, it tells you how many calories are in each gram of a particular food. To work out calorie density you need to divide the number of calories per portion by teh amount of grams per portion but how does this actually help you!?

High calorie density foods provide a lot of calories per grom whereas low calories density foods provide relatively few calories for the same weight of food. So the secret in cutting the number of calories lies in cutting the calories density of your diet, see the tables below.

However, those that know me know that I am not a fan of calories counting and never will be. You do of course need to look at the actual types of food that you are eating, reduce fat content and the like.

Low calorie density foods
Coffee/tea Broccoli
Cucumber Spinach
Lettuce Cauliflower
Melon Milk (skimmed)
Cabbage Peppers
Tomatoes Onion
Carrots Pears
Green beans Milk (semi skimmed)
Apples Pasta
Yoghurt (fat free) Bananas
Vegetable soup White fish (grilled, baked or poached)
Grapes Sorbet
Plain yoghurt Prawns
Whole milk Tuna (canned in brine)
Rice pudding (low fat) Lentil soup
Potatoes (boiled) Cottage cheese
Lentils Vegetable lasagne
Potatoes (baked) Sweetcorn
Chickpeas Rice
Fruit yoghurt (low fat)
Baked beans
Porridge (made with milk and water)

Medium calorie density foods
Egga (boiled or poached) Bread (white)
Turkey (grilled) Mozzarella
Potatoes (roast) Pizza jam
Salmon (tinned) Bagels
Ice cream Raisins
Chicken tikka masala Honey
Oven chips Bacon (grilled)
Dried apricots French fries
Chicken (grilled) Brie
Eggs (fried) Bran flakes
Steak (grilled) Bacon (fried)
Lasagne Muesli
Avocado Jaffa cakes
Chapatis (without fat) Sweets
Bread (wholemeal) Cornflakes
Chips Low fat spread

High calorie density foods
Sugar Tortilla chips
Crackers Biscuits
Oatcakes French dressing
Cheese (cheddar) Cereal bar
Cheesecake Chocolate cake
Crisps (low fat) Sponge cake
Chocolate biscuits Peanuts
Flapjacks Almonds
Shortbread Mayonnaise
Chocolate Butter
Crisps Margarine
Reduced fat spread Olive oil
Peanut butter

As an easy summary, most fruits, salad vegetables, starchy vegetables and grains are low calorie density.
Meat, poultry, eggs, pizza, chips and bread come under medium calorie density whilst crackers, chocolate, nuts, butter and biscuits are high calories density.

So, try and maximise the amount of low calories density foods in your diet. Load up with vegetables and salad and that way you wont feel like you are eating less but will be eating far fewer calories!

As well as all of the above you MUST take note of how much fat you are consuming in your diet. Fat provides masses of calories for a very small amount of weight.
1g fat = 9 calories
That is twice as many as for protein and carbohydrate!
Do, however, be wary of low fat foods as these tend to have a lot of sugar in them which again is a high calorie density food.
So you need to look at the amount of sugar in you diet too but there is more on this next week!!!

Have a fantastic week and let me know your thoughts and how your weight loss goals are going.
See you soon!

How to satisfy your appetite

2009-04-25T11:12:00.000-07:00

You may have read last week's blog and thought, well that is all well and good but how do we actually manage it? Well, I did say I would be covering it in stages!!! If you are new to this blog then you really need to read the last couple of weeks for this one to make sense.

You need to focus on the foods that satisfy your appetite for longest time yet provide the least amount of calories. Scientists have discovered that certain foods keep you feeling fuller for longer but without the burden of execessive calories.

Satiety or the fullness feeling is a complicated issue and not one that I am going to try and explain here! Email me if you would like more information. Briefly, Dr Susanne Holt and associates carried out research at the University of Sydney to assess how filling foods were. These results were first published in the Eurpoean Journal of Clinical Nutrition in 1995. She had a group of volunteers who were fed 'hidden' foods to minimise any emotional feelings and told the scientists what their hunger level was at that point. They were then taken to a buffet and allowed to eat whatever they wanted. This was of course all noted.

Each food was rated according to how much other food was eaten later. As they go with GI, white bread was used as the base marker. They ranked 38 different foods. with a score over 100 meaning satsifying and less than 100 meaning less satisfying. In general, the more filling a foodstuff was the greater 'nibbling' detterant it was!

The experiment showed that foods with a high fat content almost instantly produced cravings for more of the same kind of food, croissants being a classic example! They found the most filling food to be potatoes! Now, if you know me at all you will probably know what I am going to say next!! NOTHING is black and white in relation to nutrition so just bear with me!

As with all studies, there were results that were not particularly wanted! Bananas and muesli, considered to be healthy foods, actually proved to be no more filling than white bread!. Fatty foods such as chocolate and jelly beans were not as filling as first though, although this is actually a good thing!! Amazingly, jelly beans beat muesli and yoghurt and came out almost the same as white pasta in terms of a satiety index!!! See what I mean about confusing!!!

Lets cut out the blurb and just give you the information that you want to know, how to lose weight. Go for foods with a satiety index greater than 100, examples include eggs, wholemeal bread, potatoes, white fish and apples. If you need further info then feel free to email me.

It is all well and good knowing all this information but you actually have to choose the more filling foods. Recent research shows that whole grains can help you to lose weight. An Autralian study carried out in 2007 showed that people who ate a diet rich in whole grains were more likely to have a lower body weight and smaller wasit circumference than those who ate fewer whole grain foods.

Research shows that people tend to eat the same amoutn regardless of the foodstuff. So, go for food that will stretch the receptors in your stomach and quell your appetite. Fibre rich fruit ad vegetables, beans, fish and whole grains do a fantastic job of filling you and don't even think that they are bland!! There are some amazing recipes out there and I will be adding some of my own in future blogs and those of chefs who I love!!!

Fill up with fibre!
Fibre rich foods are generally bulky. They digest quite slowly and so keep you feeling fuller for longer. It expands in the gut and acts like a sponge. Fibre holds onto water as it passes through your body so this helps to explain why fruit and vegetables fill you up so quickly when compared to crisps and cheese! So, try to include lentils, beans pasta, porridge and all manner of fruit and veg!

A study of over 3000 adults in America showed that people eating the msot fibre gained the least amount of weight over a 10 year period.

Fruit will fill you far more than fruit juice. Eating lots of apples will keep you feeling full for a long time without taking in that many calories. They make your stomach feel full because they take up so much space! A glass of apple juice may provide you with the same calories or even less but would not fill you up. A glass of apple juice provides approximatly 120 calories, you would have to eat 2.5 apples for that amount of calories, starting to make sense???

If you are trying to change your diet then remember to do it gradually. Try changing one or maybe two SMALL things per week and stick with them until they become part of your lifestyle. So introduce fibre by adding a handful of beans or pulses to your stews, think about the amount of fat you use and try to use an alternative away from saturated fats!

High fat foods are twice as calorie dense when compared to protein and carbohydrate so they make you feel full but not for a while afterwards and normally you will already have overeaten by then! Think about it! We rely on the stretch receptors in our stomachs to tell us when we are full. It is easy to eat a lot of doughnuts because they are much less filling than bread and only one third as filling as oranges!

Protein rich foods are more filling than carbohydrate or fat. Protein slows the digestion process down and increases your feeling of fullness. It also helps to turn off the appetite signals, think of last weeks blog or go and have a re read!.

I go into this in more depth in the monthly newsletter, if you have not yet subsribed then just click on the link on the home page on the website and you will have the newsletter delivered to you. If you have any queries, feedback or opinion then please feel free to email me.

Have a fantastic week, enjoy the bank holiday and remember there are no classes at Upham on 02-05-09 due to wedding. Hope to see you soon!!

Successfully Lose Weight

2009-04-19T03:49:00.000-07:00

You need to establish the difference between appetite and hunger. Sometimes it is hard to know the difference. Hunger is that unpleasant feeling caused by the physical need for food whereas appetite is yuor desire for food, a pleasant sensation felt in the anticipation of eating. Recognising these two massive differences can make the difference between you controlling your eating or your eating controlling you.

Your urge to eat, whether you are truly hungry or not, is a complicated mix of your psychology, biology, and surroundings controlled by the hypothalamus on your brain. As simply as possible, your brain receives hunger signals from your gut and your bloodstream (which tell your brain to eat), satiety signals from your gut and fat cells (which tell your brain that you are full or need to stop eating) and 'emotional' messages from the cortex region of the brain, these can override true hunger messages so even if your body is telling you it is full your emotions will signal to the brain that it is time to eat! This whole process involves more than 20 different hormones and/or chemical messages.

The part of your brain that deals with fullness or satiety receives short term signals from the gut and long term signals from your fat cells. Within minutes of eating, stretch and chemical receptors in your stomach lining tell the brain that you have eaten something and then chemical receptors/messengers are released as you carry on eating. You can think of these chemical receptors like appetite suppressants that will tell the brain to stop eating when you have had enough. However, there is a small problem. It takes approximately 20 minutes after beginning a meal for this message to get through. So if you don't take your time then it is almost certain that you will have overeaten by the time the messages get through.

A study by Florida University found that people who rush at mealtimes ate 15% more calories. So, slow down, chew your food properly and enjoy it. If you can eat at a table and not in front of the telly because at least then you are focusing on eating and not eating absent mindedly whilst watching the telly! So if you slow down then you will be letting those brain chemicals work their magic!

A rise in blood sugar levels also signals your brain to stop eating. This triggers a release of insulin which in turn increases levels of the brain messenger serotonin. Serotonin makes you feel sated after a meal and switches off hunger signals.

The above are all short term signals, what about the long term signals? Your fat cells produce a chemical signal called leptin that acts as a fat thermostat to keep your body fat leevls at a constant and healthy level. If you gain weight, or more specifically, gain body fat then more leptin is produced. This signals to the brain to reduce your appetite and increase your calorie output by increasing your metabolic rate. If your fat levels dip too low, low leptin drive your appetite to increase and reduce your metabolic rate and signal your brain to eat.

Now, you may be reading this and thinking well if that is the case then why do we even have an obesity problem, read on..................

Unfortunately, in practise this leptin system doesn't always work perfectly (isn't that always the way in nutrition!). It is better at stopping people losing weight than gaining at and scientists believed that it evolved during an ag of food shortage. It would warn of low body weight and thus ensure that the body is fit to carry out essential functions such as growth and reproduction. When thinking of this in practical terms, if the body's fat stores dip too low then puberty will be delayed and fertility reduced. Unfortunately the same system does not seem to work as well with fat loss.

When your stomach is empty is produces ghrelin which is a hunger stimulating hormone. Ghrelin makes you want to eat more. As you get hungry, it's levels rise telling your hypothalamus that you need to eat. Similarly, as you eat, ghrelin levels fall telling your hyopthalamus that you are full and this in turn triggers feelings of satiety.

If you try to ignore these hunger pangs, ghrelin levels continue to rise sending even more signals to eat which eventuallly overrides your will power adn you eat for something quick and easy to eat which will more than likely not be the healthiest choice! This vicious chemical cycle only stops when you eat.. When your stomach is full very little ghrelin is produced which in turn reduces your appetite.

In a perfect system levels of ghrelin and leptin would balance each other. You would eat teh food that you needed and stop when you have had enough. In theory you should stay at the same weight. In reality the system does not work quite so well! Most people gain half a pound to a pound per year of their adult lives. This equates to an excess of 10 calories which is equivalent to half a teaspoon of sugar!

Despite all the biology I would say that the key to understanding your appetite is to be sensitive to your body's signals.

2009-04-12T01:45:00.000-07:00

The first thing I have to say is a huge thank you to Hannah for agreeing to let me share this with you. Hannah has been attending my classes for over a year and sent me a before and after photo of hersefl along with a very nice email that made me very proud and I am glad to say she is happy for me to share it with you along with the hope that it will motivate others to battle their demons and make the healthy option a change for life.

'hi cori, just wanted to let you know how much you've helped me change my life and the way I look :) i did a before and after picture thingy the other day and the photo speaks for itself, but it wouldn't have been possible unless I'd started your classes, and the fact that they are soooo much fun that i kept coming back and i still love them now!:)'

When I contacted Hannah asking her permission to publish this, here was here response.

'yeah of course you can use it:) anything to help people achieve what I have and more !! - my treat on Easter is the Easter roast not the eggs ;) !! so I'll be sure to be gooooood.'

This is what I LOVE about fitness. It isn't just about body shape, fat and inch loss it is also about the change in you as a person and Hannah is proof of this. When she first started attending my classes she came to a couple and then disappeared for a few weeks only to return a few months later and this time she stayed. She started off with just one class and week and this slowly grew to two and for a few weeks even managed three.

Nowadays she is a once or twice a week girl but the thing is she has stayed focused, even when she had blips she didn't focus on failure or guilt she just picked herself up again and re focused and carried on and I have to say I am very proud of her. She shows that if you have got the focus right then it is all there for the taking and I will gladly support you to help you achieve your goals.

On that note I am going to continue my theme from last weeks blog and will be continuing this over the next few weeks to try and help you to get in the right frame of mind for changing lifelong habits, be they aimed at food, exercise or both. These principles really can be applied to any area of your life where you want change.

Allow enough time for change. How many of us jump on the scales after a week of 'dieting' only to be disappointed by an insignificant or no weight loss? I never weight people more than once a month and usually only weigh people once every six weeks. This way they are more likely to see a positive result and having a positive outlook as opposed to a disappointed and negative one and this really does make a massive difference. Never underestimate how long it took you to get overweight. If the comment 'I don't know how it happened' rises in you head then the likelihood is that it took several years, allow the time to lose it.

Keep the negative thoughts out of your head. If you see weight loss as you depriving yourself of something you will NEVER succeed. Remember to focus on the positive and not the negative. Think of yourself as slim not as overweight. See yourself as fit and healthy, this really is key.

Get strategies in place. I used to be a heavy smoker but once I made the decision to quit I focused on that 100%. I saw myself as a non smoker and I put all my energy into developing strategies to stay off the cigarettes. I wasn't naive. I knew that I would crave a cigarette and I worked out where my danger areas were. Like going out for a drink and in the morning with my coffee. So, I developed these strategies to help me cope, I cut out coffee and drank green tea so the association was no longer there and I chose my quitting date to tie in with the smoking in public places ban. Weight loss is not about will power, it is about being honest with yourself and putting the right strategies in place.

Write down everything you eat. Seeing it in black and white can and will make all the difference. Be 100% accurate and honest, this is key. Write down portion sizes and everything that you eat along with sauces and drinks. Even a handful of crisps, two minstrels, whatever it is write it down. Keep a notebook with you so that you can note it as you go, trying to recall at the end of the day is unlikely to be as accurate. From the people I have worked with, those that kept continual food diaries were more successful at weight loss and kept it off than those that didn't.

Don't keep 'problem' foods in the house. Identify the things that trigger you to eat these foods and while I never advocate banning foods if there are foods that you know that you binge on then don't have them around you because you are just making it that much harder for yourself.

Eat regularly. I am always given the excuses that it was a busy day, didn't have time to prepare, went out with friends so had no choice what to eat. RUBBISH, you ALWAYS have a choice. Eating regularly does not necessarily mean a full meal. It could just be a snack to keep you going. If you know you are going to a friends for dinner and this is unlikely to be a healthy meal, eat something prior so you don't eat too much or let them know that you are trying to lose weight so not to put too much on your plate. This is neither rude nor offensive and they are more likely to try and support you.

Never, ever, ever under eat! The second you do this is the second you have a big blip! Your body will crave sugar and you are far more likely to reach for an unhealthy processed food choice. Always have a healthy snack choice with you wherever you are. maybe a bigger handbag is in order!

80 / 20

When trying to lose weight it is important to focus on what you do most of the time - 80%, not what you so some of the time - 20%.

DIETS DO NOT WORK LONG TERM!

In 2007, the University of California reviewed 31 studies and found that during the first 6 months of a diet people typically lost between 5-10% of their body weight but within 5 years 2/3 of those people had put more weight on than they had lost. Most would have been better off not going on the diet at all!

Have a brilliant week and if you have any thoughts or comments please feel free to post them!

2009-04-05T00:21:00.000-07:00

Are the miracle secrets to weight loss? Not exactly but there are things that you can do that can REALLY help. Slimmin tablets and patches will never, ever work long term so stop using them now. Being overweight is because of one simple fact. Your calorie intake is greater than your calorie output. No excuses and nothing fancy. That is it pure and simple. You need to make a decision to change for good.

Make a list of your personal barriers, work out what it has been that has stopped you from being successful in the past.
Then work out the solutions for those barriers so that you can put successful strategies in place.
From those solutions pick one to try and develop a specific action plan to put your solution into practice.
Remember you CAN do this.

You may be sat there reading this and thinking well that's ok for others but it wont work for me and you are right, it wont. It wont because your mindset is all wrong.
Small changes in the way that you think will trigger big changes in behaviour and in turn successful and long term weight loss.

Take responsibility for yourself. Slim people are responsible for what they eat and how they live. You WILL become slim when you take responsibility for your decisions which in turn will give you greater control over your food intake.

These are BIG things to think about and it may be hard and make you feel umcomfortable but these are the things that will make the most difference.

Stop making excuses. Things will never change whilst you are coming up with a reason for being overweight other than you being the one that is responsible for it. Let go of old attitudes.

Accept yourself as you are. This is not a reason to be complacent about your weight it is simply accepting who you are and accepting that you are going to change.

Learn to like yourself. I come across a lot of overweight people who dislike themselves intensely. They hate the fact that they are overweight, eat more food to try and make themselves feel better and then feel guilty about overeating, then think they are fat anyway so carry on eating - STOP! Once you learn to like yourself you will automatically want to eat healthy food.

Be honest with yourself. Write down what you eat and write down everything. So that 'little something' you had may have been half a packet of digestives.

Learn from your mistakes. If you do eat too many biscuits don't beat yourself up about it. Be positive and work out what you can do next time to make sure it doesn't happen again.

Focus. Successful people are totally focused - FACT. If you want to lose weight, tone up or whatever, focus on that 100% without fail. Don't focus on being overweight, focus on being slim.

Take control. Does your weight control you or do you control your weight? Remember you have to take sole responsibilty for you weight, no one else will. You have the power to control your weight not the other way round.

Believe in yourself. If you believe that you can't lose weight then you wont. Believe that you control your weight, believe you can be healthy, active and slim.

Change your mindset. Once you start thinking like a slim person your relationship with food will change. You will automatically make healthier food choices.

Self esteem. If your self image is poor then it is more than likely that food will be controlling you and not the other way around. Losing weight will not boost your self esteem. To be able to lose weight you need to start liking yourself. By taking control you will boost your self esteem and be able to address your weight problem.

Don't seek approval from others. You are doing this for you and no one else. Teach yourself to not worry what others think of you.

Assert yourself. Don't eat because you think you ought to. Learn to say 'no' when other people push you to eat or when you are full.

All of the above will help, it is hard and it will take time but YOU WILL SUCCEED.

2009-03-28T09:02:00.000-07:00

This week was an AMAZING week. Everybody who attended my classes really threw their heart and soul into it and it was wonderful to see. Each week I am reminded how much I absolutely love this job becasue you guys out there never cease to amaze me! I see you come to class or attend your sessions week in week out and I watch that body transform. Vanity aside I also see your characters change and I wonder whether you guys are even aware of that. When you first attend classes some of you are nervous quiet and try to hide at the back and who can blame you! But slowly and surely you emerge as a confident and happy individudal, no longer avoiding looking in the mirrors but proudly standing tall and giving all the choreography every bit of energy you can muster. No matter what exercises I throw at you, you go at them with gusto, maybe with a little grimacing at me thrown in but the end results speak for themselves.

However, this phenomenon is not exclusive to classes. This week one couple I have only been training for a matter of weeks have lost an astonishing 9 inches between them and I am over the moon. They have worked incredibly hard and have done everything I have asked of them and more. They may look back and recall how hard some of those sessions were but aren't they worth it when you lose a massive 9 INCHES!!!! I didn't even weigh them becasue to be honest, who cares? Their clothes fit better, they feel better and they are wearing the largest smiles ever. Maybe now you have a little insight into why I love this job and my one and only regret is that I didn't come into it sooner.

I have told you the above to let you realise that potential that is within you. If you are reading this thinking that is okay for them but is so much harder for me I have one word for you, RUBBISH.

If you are unhappy with your weight, body shape or whatever then make the decision today, NOW to do something about it. No waiting for Monday, that is just an excuse to binge all weekend and make yourself feel even worse!

Being an ex smoker I know how hard it is to give something up but I also know how easy it can be when you REALLY want it. I had smoked for the best part of 16 years but had made the decision that fitness was the way forward for me. I had always enjoyed exercise but struggled courtesy of the fags! I got myself a nictoine nasal inhalator for when the cravings got really bad but hardly ever used it. To this day I still have a spare one in the cupboard just in case!! A little out of date by now I would have thought! I did have cravings but I clung on to the fact that I wanted to set up my own fitness business enterprise and cigarettes were not included!

This can all be applied to changing our eating and exercise habits. When you are wanting that snack, cake, biscuit, chocolate, pastry (whatever!) ask yourself the following questions.

Are you actually hungry? Try drinking a glass of water and waiting 20 minutes first.
Why do you want that food?
How are you going to feel after you have eaten it/not exercised?
Is there a healthier alternative you could have?
Why are you trying to eat healthily/exercise in the first place?
Is you eating that food/not exercising more important than reaching your goal?

This may seem a little daft yet for the dozens of people I have worked with it has helped. When you start to achieve your goal little by little it is the best feeling in the world. Maybe you are reading this and thinking that is all well and good for you to say but you are thin. Not always and the rules are exactly the same for me. I have to watch what I eat and exercise in a way that forces my body to sit up and pay attention!!

Let me know your stories and don't give up on yourself. You CAN achieve your goals and I will be with you every step of the way. See you soon and have a great week.

What if you don't want to lose weight?

2009-03-22T02:17:00.000-07:00

A lot of my posts have been focused on losing weight and more specifically about losing body fat. I know that there are lots of you out there who don't want or need to lose body weight but are also honest enough to admit to yourselves that your diet is poor and you want ot eat more healhily whilst maintaining or even gaining body weight. There is a very big difference between a maintenance eating plan and a dietary regime that is designed to improve bulk.

I need to be really clear here, just because someone is as skinny as a rake and has clear skin and long shiny hair does not make them necessarily healthy. They may have high blood pressure and high cholesterol to mention just a couple and someones outside appearance does not tell you this. As a nation I think we all need to look closely at our diets, myself included.

We all know the government guidelines for 5 fruit and vegetable portions a day but how many of us actually do it? How many of us actually know what a portion equates to? Do you always think in terms of good or bad foods and does this carry forward to your meals so you actually end up having a good or bad day food wise?

Making the choice to eat healhily is a great choice to make but you need to recognise that if your diet has been poor for some time then it may well be a struggle to begin with. If you eat a lot of processed foods and chocolate, cakes and crisps then your body will have become accustomed to those flavours, the added sugars, salts and numerous e numbers. If you then decide that you are going to cut all those out you WILL miss them and this is only natural and to be expected.

Your taste buds will change and adapt and it will take around 6 weeks for this change to occur. This will not completely stop the cravings as a lot of our cravings are psychological so if you see other people eating chocolate you may well feel left out in some way. You need to remind yourself why you are choosing not to eat that food. Now, in this case it isn't because you want to lose weight, you want to improve your health - what better reason is there than that?

Maing the choice to eat healthily is one of the best things that you can do for your body, closely followed by introducing exercise, as if you didn't know! However, these are not easy choices and you must recognise that if your diet has been poor for most of your life then it may well seem like an uphill battle to begin with but if you persevere the results will speak for themselves.

When you want something sweet make sure you always have some berries in the fridge, they are easy to eat and give you that satisfying extra sugar lift but as an additional free bonus they are packed full of antioxidants that the body just loves! If you love savoury snacks and pastries then have breadsticks or flavoured rye cripsbreads in your cupboards to snack on. I personally LOVE the tomato and basil ryvita, spread a little red pepper huumus and sliced red pepper on top - yum!

Maybe you are sat there reading this and thinking 'yeah well that is fine for her to say, she is a trainer but what about us?'. Well, I am no different to you. I know what I should be eating but that doesn't mean that I always do it and lately but diet has been seriously off kilter for one reason and another. The only advantage that I have on you guys is that I have nutritional qualifications that help me to understand about food and the effect it has on my body. However, if this is something that interests you I am more than happy to do consulatations for individuals or small groups or perhaps you just want to a little of your own research, there are hundreds of execellent nutrition books out there, just do a little research before buying to make sure that is it right for you. Some are very much geared towards the nutrition student and can get very technical!

Have a fantastic week and stay healthy and fit!

How important is stretching and relaxation?

2009-03-15T02:35:00.000-07:00

You all now what a huge advocate I am of fitness and exercise and the huge benefits it comes with but how many of you are as passionate about stretching and relaxation as you are about working out, losing weight, being lean and having a toned and sculpted body - not many I'll bet!

How many of you don't even bother stretching after exercise or if you do it is such a half hearted effort you may as well have not bothered? My guess is more than half of you. My reason for this guestimate? Well, when I teach classes I can tell those that are REALLY stretching those muscles and those that are just going through the motions. I am there to instruct and advise you but I cannot and would not force you to do them. Personal training is different so we need to establish that first!

Are you aware of what the stretch is there for? Maybe you wonder why we stretch before and after exercise. Well this has caused controversy in the fitness industry over recent years and has still not been resolves. Pre stretches are there to loosen the muscle off prior to exercise and are only held for a relatively short period of time, maybe 8-10 seconds. Post stretches after exercise are there to get the muscle back to the original length it was before you started exercising. Taking into account what you are trying to achieve by this stretch helps to explain why you need to hold these stretches for longer, 15-20 seconds. There are varying mays to stretch that I will cover in another blog.

Keep the above thought, when you exercise you are contracted the muscle and therefore shortening it. If you choose not to stretch then you are allowing the muscle to remain shortened even after exercise has finished. This is the scenario when you will wake up in the morning to tight sore muscles and I have no doubt that you will try stretching then! Bit late though! You can also end up suffering from DOMS - delayed onset muscle soreness. I am hoping that by explaining perhaps you will start to stretch a little more seriously - it is for YOUR benefit! And the more attention to detail and technique you apply the more benefits you will reap!

The same applies to relaxation, how many of you are constantly tight in the neck and shoulders? This could be because you are in an office based job and your seating arrangements have not been placed with ergonmics in mind. How you sit, your posture your chin position and eye line are crucial of you are going to be spending 8 hours a day 5 days a week there. Spend a little time this week rearranging your desk. Your eyeline should be tilted slightly down towards your computer. Your keyboard and mouse should be close to you so that you do not have to lean forward over your desk. Ensure that your head, neck and spine are in line and that your chin is not jutting forward. Lastly and most importantly make sure that you chair properly supports you. The back should be adjustable so that it supports your lumbar spine properly.

Maybe you work outside and on your feet most of that day. Well posture is just as important. Make sure that you always stand tall imagining a string going from the top of your head and pulling you upward. Imagine a plumb line running through your body to keep you in alignment. Think about keeping a small contraction in your abdominals to help support the spine but be sure not to pull them in too tight! If you are bending and/or lifing always bend the knees and keep the load close to you.

You probably know all this but how many of you actually apply it. We, as human beings, also hold a lot of tension in our neck and shoulders when we are stressed and worried. The stretches below should help. Have a fantastic week!

Sitting Neck Flexion Stretch
While sitting on a chair cross your arms over and hang onto the chair between your legs.
Let you head fall forward and then lean backward.
Avoid forcing your head forwards, some people are more flexible in the neck and upper back than others. Try relaxing your head and let it's weight do the stretching for you.

Cross Over Shoulder Stretch
Stand with your knees bent.
Cross your arms over and grab the back of your knees.
Start to rise upwards until you feel the tension in your upper back and shoulders.
Keep your shoulders level to the ground and avoid twisting or turning to one side.

The above stretches have been taken from 'The Anatomy of Stretching' by Brad Walker, this book is available on Amazon.
Don't forget to check out Photo Bucket for recent photos and video clips. There is a link on the hints and tips page.

Class Photos and Videos

2009-03-14T13:17:00.001-07:00

Class Photos

2009-03-14T13:16:00.001-07:00

Wow, what a week!

2009-03-08T00:28:00.000-08:00

This week has been amazing! I have been rushing around like a lunatic trying to get so much done and I made a list of all the things I want to get done and a timeframe, something I am now wondering if this was a wise choice! So, what have I been up to. I am hoping to be working in schools from September and really can't wait. Looking at taking cheerleading, latin dance and hula hooping to the masses and really can't wait. I am so very passionate about this industry as many of you know and I just want to be able to show as many people as possible from all ranges that exercise does not have to be boring, arduous and hard work. It can and should be FUN, FUN, FUN! Ultimately that is what it is all about. If you do something that you don't enjoy or don't get good results from then you will not stick at it, fact! You can't make yourself love going to the gym, so if you don't enjoy it then don't do it. Now, by saying don't do it I am not saying don't do anything! Just play around and have some fun with all and any form of exercise until you find something that you genuinely enjoy. This could be walking, golf, skipping or boxing even. Just experiment.

Maybe you are sat there wondering what consitiutes exercise. There are some people out there who say that you have to sweat and be out of breath for it to be real exercise but I am not convinced of this. If you are doing something in addition to what you would normally do then this all counts. You don't have to go for a 10 mile walk to be able to call it exercise. If you normally drive to walk but choose to cycle then that counts. Taking the stairs instead of the lift, playing footie with the kids, going swimming, these all count and should not be dismissed. What about going out on a Friday night and dance the night away - just watch the alcohol though! If you want to monitor your exercise then get yourself a pedometer that shows aerobic steps and calories burnt. This can be a huge motivator. We all know that we should be walking a minimum of 10,000 steps a day but how many of us achieve this or even know if we achieve this? If you have a fairly sedentary job and are not particularly active then I will pretty much guarantee that you are not meeting this target. Try taking a dance class like Zumba and watch those steps and calories soar! As an experiment I wore my pedometer on Wednesday when I teach two Zumba classes, by the end of the day I have walked over 25,000 steps covering over 13km - I was completely staggered and really pleased!

When looking to purchase a pedometer you do need to pay a little more and get a decent one. I use an Omron one and they have proved to be reliable and accurate. They are around £30 from Amazon. http://www.amazon.co.uk/exec/obidos/ASIN/B0002JZOBY/km-21/ref=nosim?gclid=CJC-1875kpkCFQpNQwodvzwkaA Having just looked at Amazon they are selling them chep so go get one know for the better price!!! If you choose to use a cheaper version these are unlikely to tell you how many calories you are burning or how many aerobic steps you are taking out of your total steps which the omron also does! Also, with the cheaper models it is temping to shake them in your hand to increase your step total!

The one thing that I will guarantee to you 100% is that once you find a form of exercise that you truly enjoy you will LOVE it and you wont see it as a chore, you will WANT to do it and the results will speak for themselves - go out there and enjoy it and reap the rewards!
Have a fantastic week!

What's new?

2009-03-01T01:29:00.000-08:00

Well, this week I have been in a very creative mode! I have been plotting and planning new classes and choreography and I am looking at putting on a 6 week pre summer conditioning course that will be tough but will help you to achieve that lean and sculpted look. There is now so much evidence out there that to get good results and fast we need to be working at much higher intensities. I mean, how many of you barely break a sweat in a gym session? What is the point of going if you are not going to challenge your body and more specifically your muscles!

You get more effect from working a muscle that is already fatigued. So to put that in a gym situation do enough repetitions with a heavy enough weight is far better for you that doing 1000 repetitions with a very light weight. There is a place for that kind of training but not for fat loss and not for achieveing that wonderful lean, sleek shape!

However, no matter how much exercise you do your eating plan has GOT to complement it. That is non negotiable. If you are after guidance and help in this area then get in touch today. I offer an eight week weight management course that is not about faddy diets or points. I explain how digestion works and why you should be changing the way you eat and what you eat. I give you tips on how to avoid giving up. There is loads of information out there but how much of it is actually true. be careful with what you take to be true. If you go on the FSA website then you can be sure that the information you are being given is true and government backed.

The Change 4 Life programme, you may have seen it on telly, is a new initiative to try and encourage the nation to adopt healthier lifestyles and they have loads of tips and information on their website. Just remember to never give up, there are no failures just little 'blips'!

If you are intersested in the new classes and courses that I am planning feel free to get in touch today and I can reserve you a space!

Have a fantastic week.

Classes - why do you stop and start?

2009-02-22T01:04:00.000-08:00

Carrying on from last weeks theme of classes I thought I would bring up the topic of attendance as this is something that I really struggle to understand. You decide to make the commitment to improve your health and join a class but then after a few weeks you drop out - why? If something about the class has changed that you don't like then tell the instructor - speak to them - they are not monsters, well not most of them anyway! Instructors need feedback, constructive mind!

Sometimes class formats change to adapt to the needs of the class but there will be something out there that is suitable for you. Maybe the class has advanced faster than your fitness. That is not a reason to stop coming. All classes should be able to cater for all levels, if they can't then they should specify what level of fitness you require before attending. Why make all the effort of attending if you have no intention of keeping it up?

If you have never attended classes before, it may take a few different classes before you decide which one is for you. Certain things are REALLY important. You need to be able to connect with the instructor. You will never stick at a class where you don't like the instructor. Make sure you enjoy it. This sounds obvious but I have seen countless people put themselves through classes as if it were an endurance test not liking any of it - why bother, you will only give up in the end.

As with all exercise, it needs to be fun and enjoyable for you to maintain it in the long term. I will never understand why people who have been coming for months and even years suddenly stop never to be seen again. Periodically I will contact them to see how they are but get repeatedly disheartened when I hear nothing back. I have lost count of the number of times I have racked my brains going over and over classes to work out what I had done wrong or what I could do differently. As instructors we quite often give ourselves a hard time when attendance is down.

I am human and I do appreciate that other things get in the way but don't forget that TIME is the number one excuse of all time for not exercising. Make time - that is the bottom line. If you used to go to classes and enjoy them then remember that and commit to a day this week when you will return. If you didn't enjoy the classes you went to then don't not go - find a different one to try. There are so many choices out there that there will be something that suits you.

I hope to see lots of you in classes this week - enojy the sunshine, spring is finally here fingers crossed!

Body Sculpting - Fact or Fiction

2009-02-15T01:20:00.000-08:00

There are thousands of exercise classes out there with all sorts of weird and wonderful names but what do those names mean and what do the classes achieve. Do they actually deliver what they say they will deliver. Well, there lies our first bone of contention. Ultimately your body shape is down to you and only you. YOU have to be committed and YOU have to be prepread to change if that is what it will take to achieve what you want to achieve. To be able to look in the mirror and smile at the reflection. How many of is can actaully say that we are able to do that. We live in such an image obsessed society and whilst I am all for being healthy and adopting an active lifestyle, your body image should not shape your life and if it does then make sure you seek the help that you need.

So, back to class descriptions, if the subject line does not tell you what you want to know then ASK. This is so basic but how many of you turn up for a class without knowing what you are letting yourself in for. If you are deconditioned are you really going to be able to last an hours class called Power Hour? If you are wanting a resistance based workout is Cardio Kick really the best option?

Talk to the instructors, after all it is their class so surely they are the best person to speak to. If attending classes are leisure centres some use the star grade system so the more stars the class has the harder it is going to be. If this is something that you think would help you decide which class to attend then let me know and I will set up a grading system on the website.

In relation to my classes, I try hard not to exclude anyone. I have a light and easy afternoon class on Monday's. This is an ideal class if you are new to exercise, slighlty older or are not sure if the other classes will suit. Try and avoid looking at this is a negative light. You are taking a positive step in improving your fitness and if it is too easy then just choose a different class the following week.

ALL of my classes are ALWAYS mixed ability. I strive to discourage 'competing' within classes so you can all work at your own individual levels. If you want to take it easy then keep it all low impact or you mix and match with some jumps, some low and even some in between 'bouncing' steps!

Ultimately the classes I offer all have comprehensive descriptions on the website. They haev a good mix of cardio and resistance exercises. I am looking to put on a 6 week body sculpting course and this will be a focused body conditioning class that will use balls, bands and gliders. If you want to see the difference that a 6 week intensive course can have on your body shape and watch the inches fall away then this is the course for you. Email or phone if you are interested.

Have a brilliant, healthy and happy week!

Fat Burning, Fat Busting, Fat Melting Exercise!

2009-02-08T00:32:00.000-08:00

Is there such a thing? Well, there are certainly exercises out there that definitely boost the metabolism and that in turn will help you to burn fat so YES these exercises do exist. But which ones are the best ones to go for. Well, any exercise that uses large muscles is going to have the greates effect.

Press ups - brilliant, utilising major groups of muscles and pushes them to their max! Remember there are loads of modifications to this exercise. If your upper body strength is not too good then start with your knees on the floor under your hips, as you get stronger take the knees further back. Then move up on to your toes to the traditional press up position. Then when you can comfortably do plenty of those you can put your toes on a bench and hands on the floor and for the absolute fat blaster place your feet on a fitball and then your abdominals get a fantastic workout too!

Squats - again utilising the large leg muscles, make sure you keep that core strong and engaged. Make sure your knees stay in line with your ankles and steadily lower so that your legs are at a 90 degree bend. As you get stronger add weights in each arm, then progress to one heavier weight out in front of you with straight arms - you will really feel this one! You can also use the fitball to do the squat. With the fitball against the wall, lean against it so that the ball is against your lower back and then do the above. You will need to make sure that you feet are slightly further forward to ensure that your knees stay in line with your ankles.

Lunges - there are several ways to do these. You can do them in a static position so that you assume the lunge position and then do however many reps you are doing. You can start from a standing position and take one foot forward, you do walking lunges across your living room! For that matter you could do walking squats for a bit of variety! Again, as alwasy, technique is very important. Both feet must be pointing straight forward, lift the heel of your back foot so you are just standing on your toe but your front foot is still flat on the floor! Without allowing your front foot to travel over your toe, lower your back knee. You will feel the quadriceps really working as well as the hip flexors.

These are just three fantastic fat melting exercises that you can do but there are many more. The earlier you do these in the day the better. Think about it logically, why would you do fat melting metabolism boosting exercises last thing at night before you crash out for the evening? You want your metabolism to be working as efficiently as possible throughout the whole day so that you can burn up those extra calories while you are actually doing something. If you do these exercises in the morning, preferably first thing you will be burning more calories doing the same things every day! Stick an additional workout in that day and the results will speak for themselves.

I will pledge to you that this week I will complete 3 sets of 15 squats, lunges and press ups (knees on floor I might add - I am no superwoman!). I might vary it and do the plank, side and back leg lifts but I will ALWAYS do SOMETHING!

Have a fantastic week and let me know how you get on, I certainly will in next week's blog!
Remember if you are not sure how to do an exercise then seek the advice of a professional.

ZUMBA - NEW MOVES, RHYTHMS AND STYLES

2009-02-01T02:06:00.000-08:00

You guys are going to love this. While some of you may have been enjoying a lozy Saturday chillin out I was up at 5.30am getting ready for my Zumba II course in London. I ahve to admit when the alarm went off I did wonder what I was doing but then I thought of my friend Helen on the Isle of Wight who had to get up at 4.30am to attend the same course!!

For those of you who have never attended one of my Zumba classes they are the most fantatsic form of exercise that genuinely doesn't feel like an exercise class. The music is loud, LOud, LOUD! It naturally motivates to move and you can't help but smile. The Music is Latin based but mixed with international rhythms to create exposive and dynamic songs that we then create dances to. As with any of my classes you can do as much or as little as you want. If you want to stand there are sashay your hips then that is fine with me.

Zumba's phrase is 'ditch the workout, join the party' and it so so true. So, following on from that I say if you can move your arms, wigggle your hips and smile then you can Zumba.

So what was yesterday's workshop all about? We learnt new moves, listened and tried to understand different rhythms, if you are into your music then we were learning the different ways of phrasing and bridges etc - not essential for you guys to know!! It is always brilliant ot meet up with fellow instructors as you gain so much from them. I learnt a whole host of new moves that I know you will love.

Remember for you to incorporate exercise into your lifestyle it has to be something you enjoy so if you haven't already tried Zumba then give it a go, if nothing else it will feel like a great night out! If you stick with it the changes you will see in your body will astonish you. The inches will drop off and a shapelier you will emerge. When you are dancing you are enjoying yourself so much that you forget about how hard your body is working. Some of my current group lost a dress size by December and we only started in September - how is that for results!

Zumba is EASY, DIFFERENT and EFFECTIVE - I look forward to seeing you there.
Wednesday - 9.30-10.30 -Durley Memorial Hall
Wednesday - 20.15-21.15 - Swanmore Community College

Diets and Slimming Groups

2009-01-25T00:27:00.000-08:00

For those of you that know me you already know my views on diest, miracle cures and slimming groups. Now with reference to the latter, if they work for you then great and you can stick to them long term without any problems then I will be one of the first to congratulate you but I KNOW that you guys are few and far between.

What I recently discovered about slimming groups has really made me cross. So, you join up and may or may not have to pay a joining fee. Then you loyally attend every week and get subjected to being weighed and being given a pat on the back or a 'oh that's dissappointing, try harder next week'. Then after working at it really hard you reach your goal weight. Fantastic, you feel elated, over the moon and you get your certificate and at some groups you can then attend the meetings for free. Then the following week you are very pleased when you have lost an additional pound only for the 'leader' to remind you that if you lose too much more you will have to start paying again - what an insult. Whilst I agree that it is careful that you don't lose too much weight this is unbelieveable!

Remember that slimming groups are a business like any other and all they are interested in is whether you pay each week and help to increase their profit margin. So, looking at it from that angle surely it makes more business sense if you continue to fail in your weight loss goals and keep paying your weekly fee.

I don't know how many times I have to keep saying this but miracle cure, pills and potions will not make you lose weight. Rememer that you are trying to lose fat and you need to burn 3500 calories to lose 1lb of fat. Any pill or potion that you have taken and have lost weight on is because you are losing fluid and the tablet is a laxative. Forget the weight loss for a moment, this is not safe or healthy. Forcing your body to get rid of food stuffs that it is trying to digest is inetrfering in an intricate digestion system that when looked after and fuelled properly will work perfectly well on it's own! Your body is a fantastic machine that will operate smoothly and without hitches if you look after it.

While you continue to buy these slimming aids you are only encourgaing the industry and they will continue to feed your obsession while making billions as well. As I have said many times before weight loss is hard and I wish I had the miracle answer but I don't.

When you are trying to lose weight you are trying to change your relationship with food. A relationship that you have been building up from birth, that is a long time. If you were always told you had to finish everything on your plate then it is going to be challenging for you to then learn that it is okay to leave food. You probably don't even know when you are full because you haev spent years ignoring your stomach telling your brain that is has had enough.

If you have made the decision to lose weight or eat more healthily then help yourself and make small, achieveable changes each week. If you don't normally drink water through the day then start off by having a glass a day and then build up from there. You will feel great that you have done it instead of feeling like you have failed because you set your target too high.

Weight loss is hard but not impossible. Make a commitment today and be positive. Healthy eating does not mean that you can't have the foods that you enjoy - it just means you choose not to have them all the time and that way it is even more of a treat - you win both ways!

Have a fantastic week!

5 ways to speed up your metabolism

2009-01-18T03:11:00.000-08:00

Ever wondered why your best friend can go through a McDonalds Happy meal, chocolate bars plus take cream with coffee without gaining a pound while just one spoonful goes straight to your hips ? The answer lies in your metabolism, that little engine in your body that burns calories all day, everyday. Because of genetics some of us burn fat faster than others. But age, weight, diet and exercise habits also play a role. As we age our metabolisms slow down, mainly because they are losing an average of six pounds of muscle each decade starting in the mid-20’s, which basically translates to you burning 100 fewer calories a day at 35 than at 25. Don’t despair there are easy thing you can do to stoke your fat-burning potential. There is no reason you can’t have the same metabolism in your 30s and 40s that you had in your 20s.
Here are just 5 ways to speed up your metabolism
· DON’T OVERDO CALORIE CUTTING. Putting yourself on a very low calorie diet is a surefire way not to lose. Your body is programmed to defend your usual weight, so if you suddenly drop 1,000 calories from your diet, your resting metabolic rate will automatically slow down, because your body thinks you are starving.
· EAT BREAKFAST Believe it or not it may be the most important meal of the day as far as metabolism is concerned. According to studies your metabolism slows while your sleep, and it doesn’t rev back up until you eat again
· EAT GOOD CARBOHYDRATES. Refined carbohydrates, such as white bread and potatoes, create a surge in insulin that in turn promotes storage of fat. Try high fibre carbs instead—focus on vegetables, fruits and wholegrain.
· SKIP ALCOHOL. ( sorry folks) Several studies have shown that the body burns off alcohols first this means that if you a drinking with a meal the body will burn off the alcohol first and the calories in the rest of the meal are more likely to be stored as fat.
· PUMP IRON. Experts say weight or resistance training is one of the best ways to crank up the resting metabolic rate. A pound of muscle burns up to nine times the calories a pound of fat does. Weight training also gives your metabolism a short-term boost and research has shown that if we weight/resistance train the metabolism remains in overdrive for up to two hours after. ( an example of weight/resistance training is any of mu classes as I always include some reisitance work be that with your own bodyweight, bands, hoops or weights.) If you want a rapid calorie burn then try Zumba where you can burn up to 1000 calories in an hour - check out my pedometer if you don't believe me!!!

At the end of the day, your metabolism is responsible for what you burn calorie wise, your diet and exercise determine whether this is fat or muscle that is loss. For weight loss or more accurately fat loss you need to burn the fat and keep the muscle. Lean muscle keeps your metabolism higher and therefore working more effciently. The older you get the more your metabolism slows so you need to boost it by eating the right foods, exercising more and leading a less sedentary lifestyle.

Together we can do this - have a fantatsic week and I look forward to seeing you in class or one on one sessions.

Claire Sweeny - BIG FAT DIET

2009-01-11T00:14:00.000-08:00

Did you see the Claire Sweeney Big Fat Diet when it was on last week? If you didn't you missed a treat! IT was such a down to earth documentary that demonstrated just how easy it is to put weight on without even really trying. Claire has always had to watch what she ate so for the documentary she didn't bonge eat or eat loads of chocolates or sweets, all she did was eat what she wanted when she fancied it and the results were startling. Over a six week period she managed to put on a whopping 2 stone - this is a HUGE weight gain. Her personal trainer also monitored her BMI and body fat levels which as you would expect, increased dramatically. Herv entire body shape changed and the difference in her face shape and sking tone was a lot more marked than I first thought it would be. I really hope that for those of you that saw it, that it struck a chord. If you have made the decision to make 2009 the year that makes a difference to your body shape, weight and fitness then keep thinking of Claire Sweeney as an excellent motivator when you want to reach for that burger!

I am by no means a saint when it come to food and I know a lot of you that come to my classes reckon it must be great for me because I can effectively eat what I like and not put on weight. To a point you are right, however, if I actually did eat what I wanted all the time I would not be doing my heart any favours. I would no longer have the same amount of energy so the classes would not be as effective. My skin would suffer and I would end up with sallow looking skin amongst a whole host of other issues. So, eating what you want is not only a weight issue. Since I made a concerted effort to eat a whole lot more fresh fruit and vegetables, my skin looks more vibrant, my eyes are definitely clearer and I feel great. When I eat a load of processed junk my energy levels definitely dip so this is clearly a no no for me. Once you can recognise the benefits as tangible gains then it does become easier to make the healthier food choices.

If you are struggling then make some small goals and write them on post it notes. Put these notes up everywhere so that everywhere you look you are reminding yourself of what you want to achieve. Give yourself a time frame to achieve this goal and cross the days off on a large calender. These first intial goals don't have to be huge. They could be, walk to work, go to a new exercise class, do a home exercise dvd, swap one chocolate bar for a piece of fruit. You know what your limits are so don't push yourself too hard to begin with but at the same time give yourself a target that will challenge you and make you feel so proud of yourself when you have achieved it. If you make the goals too big and you don't manage to achieve them, it isn't the end of the world, just set a more realistic goal so you avoid setting yourself up for failure.

I am adding more fantastic conditioning choreography to my classes this week, so if you want to work out those muscles that normally get neglected get down to one of the classes, all of them are listed under the exercise classes tab and if you have any queries then don't hesitate to get in touch.

Have a great week!

Kick Start the New Year with Fat Loss

2009-01-04T02:56:00.000-08:00

Hi all, well as of tomorrow (Mon) I am back up and running with a full class schedule and I am really looking forward to it. I have fab new music and a whole range of new routines with new equipment that is going to ensure you get an amazing workout. If you are struggling to lose weight or have been doing okay but seem to have reached a plateau then these new workouts are ideal. The body gets used to doing something regularly relatively quickly and although you only have to make minor changes too many of us don't.

If you regualrly come to my classes you may have noticed that I will add in new moves or mix the routines around every so often. As well as stopping you from getting bored (!) it is also to fool your body that you are doing something completely different so that it still works as hard. Remember that if the body can find an easier way of doing something then it will unless your make it do otherwise!

If you come to step then your arms are going to get a big shock as we introduce hand weights that you hold throughout the step workout. These can be as light as 0.5kg to 1.5kg and then you choose how much you use your arms!!! Remember that we still have the band work afterwards. In all my classes I will gradually be introducing gliding as this is an amazing lower body and core workout.

Okay, enough about my classes. The number one New Year Resolution that I hear is I WANT TO LOSE WEIGHT. How badly do you want it? If you really want to then you will be prepared to make the necessary changes to your lifestyle to enable this change. The following may help.

That means at this time of year you’ve probably had numerous requests off friends about how they can lose weight. When you ask them about their eating habits they probably say everything’s ok and they eat perfectly. One of the biggest questions I hear is ‘what is the best fat burning supplement’, when the answer is ‘exercise’ they switch off. Unfortunately the media doesn’t help our cause. Most magazines portray fat as the enemy and carbs as the devil and you definitely must not eat after 6pm as this will just be stored as fat!

1 – Eat breakfast every day. You’ve heard this before, nothing new. Either a bowl of porridge or omelette and fresh fruit juice. This takes no time at all, get up 15 minutes earlier if need be. Breakfast will also reduce cortisol production, which has been shown to increase fat storage.

2 – Eat every 2-3 hours. Again nothing new, you should eat not because your hungry, but to prevent hunger. By skipping meals to save calories your more likely to over eat later. Having a bag of mixed nuts with you often works as a little snack, cottage cheese, vegetable etc

3 – Try to eat some lean protein with every meal. The body will burn more calories digesting protein than other nutrients. It will also supply the body with the amino acids necessary to build lean tissue. As protein takes longer to digest, you will also feel fuller for longer.

4 – Reduce high calorie drinks. Try to limit any drinks that contain calories, alcohol, coke, cherryade etc, all contain high calories. By replacing these with water you can substantially reduce the calorie intake for the day.

5 – Try to eat fruit or vegetables every time you eat. These will provide you with essential vitamins/ minerals and antioxidants.

6 – Eat Fat. You need to be eating a range of good fats each day. These should be from nuts and seeds, olive oil, flax seeds/oil, fish and peanut oils. To lose fat you must be eating some!

8 – Cheat – You are allowed to eat what you want every now and then. Weekends are the usual time you eat what you want. Don’t let it worry you, just get back to normal Monday morning. On the whole do not get hung up on %’s and food weights, the main thing is you enjoy your food……… and exercise!

Good luck and I look forward to seeing lots of you next week. Have a great week and next week I will show you how easy it can be to incorporate exercsie into your lifestyle.

CHRISTMAS IS OVER - BRING ON THE NEW YEAR!!!

2008-12-28T09:31:00.000-08:00

You can all sit down and breathe a sigh of relief. The day is over, the turkey is (hopefully) finshed, family and friends have probably left and you should be resembling normality! For some of you though it may not be that simply. You may be feeling empty, low and/or despondent. You may even be feeling guilty if you have over indulged and I don't just mean chocolates and the like. You may have overspent, you may have given too much emotionally and now be sitting there feeling totally wiped out. If that is the case then don't panic - all of these feelings are totally natural and ones that you need to acknowledge. The time to do something about it all is now. Take the time between Christmas and New Year to take positive steps towards change to ensure that the New Year is a time for a New You!

Change doesn't have to be huge and scary. It can be a number of tiny changes that you introduce gradually and that way you have more chance of sticking to those changes. Remember that New Year resolutions are only successful if you can stick to them and only you know the answer to that one. Whilst I am all for making postive changes towards a healthier and fitter life it HAS to fit into your lifestyle or you are only setting yourself up for failure and what good is that for anyone?

Some small nutrition changes you could make could be to introduce more water into your diet. If you normally drink no water then how about starting with two small glasses a day, one in the morning and one in the afternoon. Once this becomes a way of life gradually introduce more. You can use the same approach with fruit and vegetables. If snacking is a downfall then how about sapping just one, yes ONE snack for a healthy alternative. For example, if you normally eat 2/3 chocolate bars and packets of crisps each day you can still have 2 but the other one could be carrot sticks, muesli or fruit for example.

What about introducing more activity into your life. If you do virtually no exercise and have a sedentary job then you need to look at increasing your ADL's (activities of daily living). Small changes can include increasing the rate at which you walk up and down the stairs. Taking public transport instead of driving. Use the stairs at work instead of the lift. You will be surprised at how these small changes stack up and you WILL feel the difference.

If you have been improving your fitness but feel that you have reached a plateau then move things around. If you use a gym then get the instructors to write you a new programme. Get them to show you new things, equipment that you haven't used before. How many times do you see somone doing something and wonder why and what it does - GO AND ASK, it is what the instructors are there for! If you have been attending the same class for years, stop going and go to soemthing that you would never normally go to. If you don't enjoy it then choose something else, if you do GREAT!

The NHS Quit Smoking team commissoned some research that showed that people who chose to quit in January were more likely to succeed than those people who chose different times of the year to quit - who says this doesn't apply to health and fitness.

I look forward to seeing you all in January.

HAPPY NEW YEAR - HAVE A GOOD ONE!!!

2008-12-21T01:49:00.000-08:00

CHRISTMAS - love it or hate it?
If you are battling with weight and or body image issues then Christmas can seem like a total and utter minefield. Now, there will be those of you that just think to hell with it and really enjoy the festive season thinking you will deal with the after effects in the New Year. Why do you do this? Is there something in our brains that tells us to just switch off thinking about healthy eating and exercise because it's Christmas?

Despite the many myths and the so called miracle cures available to purchase, healthy eating does not have to bland, exercise doesn't have to be boring. It is all about finding the right balance. There is no rule book that says you can't have roast potatoes just think about how you are going to roast them and the types of fats available to you to use. Who says that pigs in blankets are a big no no if trying to lose weight? One cocktail sausage and a strip of bacon is not the be all and end all. If you are thinking like this then eating and drinking over the festive season is going to be very hard for you.

Don't do this to yourself - allow yourself to relax and enjoy it. What is fun about watching your family and friends eating and drinking freely while you are depriving yourself and hae yourself for it! Eat, drink and be merry. Just try not to over indulge and do a bit of forward thinking about what and how you are going to cook - this will make the biggest difference and friends and family will have no idea that you have only used a tiny amount of spray oil instead of inches of goose fat!

You may have already thought about your New Year's resolutions and if one of those is to get fitter then I look forward to welcoming you to CW Fitness in the New Year. I believe in fitness for all and more importantly feel good fitness. Regular readers will know that I would never prescribe an exercise that you would not enjoy - what is the point? You wont stick with it, get bored, not get the results you want and blame me! Hardly a good start.

So, you can choose from a wide variety of exercsie classes, sessions at the gym or home and personal training to get those results fast with me supporting, motivating and encouraging you throughout. There is loads os new stuff happening in 2009. My first bootcamp starts on 6th January, I will be introducing gliding, weights and mini balls across lots of classes to really kick start that metabolism!

If you need any more information please get in touch and I will do my best to answer all your questions and don't forget to sign up for the monthly newsletter for loads of fitness tips and advice to help you reach your goals.

MERRY CHRISTMAS AND A HAPPY NEW YEAR TO YOU ALL - HAVE A WONDERUL TIME AND ENJOY!

BOOTCAMP DRAWS EVER CLOSER!!!

2008-12-14T00:19:00.000-08:00

First things first.........................RAFFLE WINNERS. The raffle tickets were drawn at my Step 'n' Tone class at Upham yesterday (13th) and the winners are:

Rachel O'Dell 107
Patricia White 451
Becky & Trish (!) what about surnames!!! 80

You all win a mini hamper that contains lots of healthy and not so healthy goodies as well as the promised bottle of red wine (full of antioxidants as is the dark chocolate by the way!) There are also loads of health and beauty and make up samples to try.

KICK START FAT LOSS BOOTCAMP

NEW YEAR............NEW YOU!

Have you tried everything to lose weight?

Then look no further as I have devised an effective Fat Loss Bootcamp where you WILL lose stubborn body fat with cutting edge exercises and no nonsense dietary advice and guidelines.

Picture this:

you feel fantastic

you jump out of bed with tremendous energy

your friends are all commenting in how amazing you look

your tummy is tighter and firmer than it has been in years

Are you more like this:

tried every diet going only to end up looking the same

sick and tired of feeling lethargic and fat

regularly visit the gym with no real results to speak of

frustrated and down right fed up with dieting

fed up with spending your hard earned money on promises of weight loss

wish your body was how it used to be

IT DOESN'T HAVE TO BE LIKE THIS

The Bootcamp works you in a way like never before and teh results will speak for themselves.

My Bootcamp is a fun, exciting and motivational way to lose weight, tone up and feel great. You are provided with all the expertise and benefits of 1 to 1 personal training but with the camaraderie and motivations of working in a group with others just like you!

Your workouts will be done and dusted in just 45 minutes.

Every exercise is specifically designed to effectively burn fat from your body.

I DON'T take you jogging!

The routines are fast paced and utilise every single one of the 600 muscles in your body.

I only do exercises that have a HUGE impact on your metabolism to keep you burning fat all day every day.

SOME INTERESTING FACTS

Long, low intensity workouts are not effective against fat loss.

Research shows that low intensity workouts done daily for 12 weeks showed NO effect on body composition (body fat) compared to dieting alone!

Research shows that short intense workouts are 9 times more effective at melting fat than longer ones.

My Bootcamp follows a strict plan of short, sharp and HUGELY EFFECTIVE exercises that utilise the whole of your body to maximise your fat burning.

WHAT I ASK OF YOU...........

You need to be 100% committed to this - if you aren't then it will be a waste of time. This is a regime to KICK START FAT LOSS and if you are 100% committed to this then the results will astonish you.

You need bags and bags and bags of enthusiasm!

You must be willing to participate in everything.

You need to adopt a 'never say never' approach.

You must be willing to keep going when things get tough.

Never 'shy' away from a workout.

The ability to smile and laugh no matter what!

THERE ARE LIMITED SPACES SO PLEASE CONTACT ME TO BOOK YOUR PLACE. THE WORKOUTS WILL TAKE PLACE OUTSIDE NO MATTER WHAT THE WEATHER!!

THE BOOTCAMP STARTS ON 6TH JANUARY 2009 FOR 4 WEEKS FOR THE BARGAIN PROCE OF £87. THAT PRICE INCLUDES ALL THE WORKOUTS, NUTRITION ADVICE, WELCOME PACK, EXERCISE CARDS AND RECIPE IDEAS. YOU WILL ALSO RECEIVE DAILY MOTIVATIONAL EMAILS AND TEXTS FROM ME.

GO FOR IT AND MAKE 2009 THE YEAR YOU CHANGE FOR GOOD!!!

2008-12-07T23:14:00.000-08:00

Morning all, firstly apologies for updating my blog a day late but have had internet issues all weekend!

Okay let's put some failry well know fitness myths to bed once and for all. How many of you out there are commited to losing weight but are not winning the war?! Let me ask you a question - how much cardio are you doing?

To lose weight, or more accurately to burn fat you need resistance work. Cardio is a fantastic form of exercise so don't get me wrong and think that I am condemning it - I'm not. However I do just want to clarify that spending hours on the treadmill or cross trainer is not going to get you the body shape or weight loss you are after if that is your goal.

I know that lots of you think you need to be pouring with sweat to lose weight and maybe there is some truth in that. I can promise you that if you did 3 sets of 15 weighted squats you would most definitely be sweating! There are countless exercises that you can do that will boost your metabolism.

Your metabolism is the one crucial element that needs to be elevated for sustained fat loss. Which is why the earlier you exercise in the day the better. As you gte older your metabolism naturally slows down so if that is coupled with lack of exercise and a poor diet then you really have your work cut out for you.

Sort it out now! Make yourself a promise that first thing in the morning you will do some form of exercise. Depending on the time you have available this could be a 90 gym workout, a home dvd a run or maybe just a few squats a lunges using your own body weight as resistance. You can mix and match cardio and resistance, just make sure you do what works for you and make it something you enjoy. There is nothing worse that training doing ana activity you see as a chore. Research shows (and common sense too!) that if you don't enjoy what you are doing then you will lose interest and give up within 8 weeks if you last that long!

Remember that weight loss is actaully FAT LOSS - you don't want to be losing fluid and muscle mass and one of the most effective ways to do this is through resistance work. You don't need to cut out cardio completely, your heart and lungs are very grateful for that workout, just remember what is most effective and match it to you.

Trying to lose weight is hard and the last thing you need is to working out really hard 5 times a week only to see now improvement. Those of you that attend my classes know that I mix a healthy dose of cardio with lots of resistance using your own body weight, bands, hoops, gliders - you name it and we try it! The reason - IT WORKS. You get the most effective workout that is fun, enjoyable and gives you the results you are after! If you are struggling with motivation then have a think about personal training as this may be the way forward for you and if you need to kick start your fat loss then I have just the bootcamp for you starting on 6th January. Contact me for more details and I will do a special blog all about it and what it can do for you next week.

Have a fantastic week.

BOOTCAMPS

2008-11-30T06:19:00.001-08:00

The 'B' word has made it to CW Fitness and the first one is due to kick off in January. There will be two 45 minutes classes a week as well as nutritional advice, handouts, daily emails and text messages to keep you motivated.

If you are fed up of diets and miracle cures that never deliver then bootcamps are the way forward. For four weeks your body will work in a way that it never as before. No tedious jogging, no endless stomach crunches, no shakes or sachets. Just exercises THAT WORK, honest feedback and scrummy recipes to tantalise the taste buds without loading on the calories.

There is a price to pay in more than one sense! I will only accept people who are 100% committed. One class is 0700 on Tuesday mornings and the other on Thursday's 1800. Look on the website for more information or email me. Places are limited and are sure to go quickly so don't delay.

Maybe you are sat there wondering whether this is for you - well, let's look at the facts.

Bootcamps have taken off all over the world over the last few months. There is only one reason for that - THEY WORK.

Bootcamps work unlike any other regime. They shock the body - put it through it's paces so it has no option but to respond - and the results speak for themselves. You can do as many sit ups as you like - you won't get the results like you do from a bootcamp.

At the end of the day, the more you put in the more you will get out. They are hard work but they are totally worth it! Just imagine, waking up full of energy, pleased with what you see in the mirror - if that appeals then book today!

Next week I look at functional training - a very important element of the exercises that I choose for the bootcamps. Have a great week and remember that I love to receive your feedback so let me know your thoughts, things that work or don't work for you! I can always take a section of them for a future blog!