Delighted to have a 0930am bootcamper taking the £50 cash for best results this month!

Kim, who has lost nearly 10kg since the start of the year, lost a further 7lb’s and 11 inches of body fat in just 28 days!

Can’t wait to do her testimonial video to find out her secrets! (one of them is 90% attendence at the past three bootcamps!)

Congratulations Kim!

With diets a plenty, and information in excess

Our ancestors must baffle, at our lack of weight loss success

When told the answers we nod, “I know” “I know”

When we look in the mirror we grimace, “To Slow” To Slow”

So what is the truth, With this riddle of flab?

Is it laziness, gentics or are we simply dressing to drab?

No time, too tired, my birthday this week,

Our excuses are clearly, becoming too meek.

That’s right, you heard, “The Meek” are exposed,

Those without the strength, to drop down a size of clothes!

Have the courage to go, where you have not been before,

You CAN go out without drinking, your not breaking the law!

Have the courage to miss, the six o’clock news,

In exchange for a lesson, in making better stews!

The courage to say “No”, to more stuff and more money,

Because you have too much already, and today it’s simply too sunny!

To succeed we must except, that our limitations are within,

Not time, Not Children, Not Work but OUR SIN.

So be bold the exhausted, the confused and the lost,

For help is near, at just a little more cost.

Try replacing boozing with Bootcamp, for simply one month,

And give your body a break, from all that other “STUFF”

You might find that exercise, is something you really quite like,

and it’s nice to try on, trousers not quite so tight.

That’s as much as it takes to open the door,

To a leaner new you, forever and more.

So don’t give up hoping, because the end is in sight,

And if you don’t get there today, tomorrow you might!

Having worked with a number of Personal Trainers in the Fat Loss world I am delighted to have one of the most dynamic and exciting to help us out with a guest post today, Sam Feltham.

The following guest post from Sam certainly gives an incite into just how it FEELS to be out of your comfort zone, something you are going to have to get used to when you are losing weight in the real world!

Over to you Sam!

This is a bit crazy and weird if you’ve never heard of it, but today I decided to have a lie down for 2 minutes in the middle of the millennium bridge in London just for kicks and to push my comfort zones. Watch the video to find out how I got on!

Pretty funny huh?

If you haven’t heard of this exercise before it’s from Tim Ferriss’s “The 4 Hour Work Week”. It was seriously funny when I did it but before doing it I was thinking:

“What happens if someone comes along to move me on?”
“What happens if someone I know sees me?”

And other thoughts like that. But the thing is, nothing happened as a consequence of doing this exercise. No one tried to move me on, I didn’t see any one I know and no one knows who I was.

The only thing that has changed, is that I’ve grown personally from it. I’ve pushed the limits of my capabilities, increased my confidence in my actions and is getting me closer to reach my full potential.

Right now, I want you to get a piece of paper and write down a crazy stunt to do this month. It doesn’t have to be something as crazy as what I’ve done but it should definitely make you feel awkward and of course push you out of your comfort zone. Also, my lawyer has recommended that I tell you that it should not be something illegal.

Please let me know what you’ve written down to do this month and if you can record it, put it up on YouTube then send me the link I can feature it on the blog for you 

Looking forward to hearing your crazy story from this month,

Sam Feltham 

http://www.bootcampeastlondon.com/

]]> http://strongerandwiser.wordpress.com/2011/05/12/guest-post-sam-feltham-east-londons-premier-fat-loss-specialist/feed/ 0 John :-) :-) http://strongerandwiser.wordpress.com/2011/05/11/uv-easter-picnic-rounders/ http://strongerandwiser.wordpress.com/2011/05/11/uv-easter-picnic-rounders/#comments Wed, 11 May 2011 14:16:28 +0000 jlimpus http://johnlimpus.com/?p=1476 Continue reading →]]> Hi Everyone,

Just wanted to say a HUGE thankyou to everyone that attended the VERY FIRST UV Easter Picnic at Chiswick House last Sunday!

As you can see from the photos we had a great turnout and a HUGELY competitive Rounders match between the Boys Team (Batting with the weaker hand might I add) and the Girls Team.

Massive credit goes to our amzing Social Secretary Lou Toosey for masterminding the event and to everyone that brought food!

Stay tuned for the next UV social coming soon!!!

Thanks to Michelle Smith for encouraging her friend Deborah Lane to sign up for this month’s Bootcamp.

Michelle gets £50 for helping Deborah and us out!

If you fell off the wagon over Easter and need a little help getting motivated again, here are my top tips for getting “Back on it”

Step 1 – Don’t kid yourself that this was going to be easy…!

Stop kidding yourself and accept that losing weight and changing your lifestyle is DAMN hard!

Sure, anyone can shift a few pounds to squeeze into that party dress a few weeks before summer but actually STAYING in shape and avoiding the constant fluctuations in your waistline is a real achievement.

Craig Ballantyne, one of the leading fat loss coaches in the world, summed it up perfectly when he said, “Fat Loss is easy once you accept just how difficult it is!”

See the challenge for what it is, a process of learning a whole new set of recipes, exercises, improving your time management, improving your relationship with yourself and finding hobbies and interests that aren’t so detrimental to your waistline. All this isn’t going to happen over night!

STEP 2 – Acknowledge that you are “Off the wagon”

For many of us there is a period of indecison where we are, “giving ourselves a break” or “just having a cheat meal or two”.

Now, there is nothing wrong with this in itself, but if it is masking an attempt to completely sabotage all the good work we have been doing over the last few weeks then we need to acknowledge it!

Simply acknowledging that you have “Fallen off the wagon” is normally a great step to getting back on it!

Step 3 – Start SLOWER than you did last time!

Generally (but not always!) falling off the wagon starts slowly, with a few minor indiscretions before escalating into a complete lack of care! (I should know, I’ve been there!)

Reverseing it should be done the same way.

If the change was too fast for you last time here are some slower steps to get you going again!

100 rep challenge (Full Challenge = 30 days)

8 glasses of water a day (iphone apps available)

The vegetable 1-2-3 (Part of the 30 day No Nonsense Nutrition Plan)

Choose just ONE of these steps and achieve it for 3 days.

Having done this, your can add something else.

Start small and let it grow again. Before you know it you will be back on track!

Step 4 – CHANGE don’t STOP

One of the first things you learn as a PT is that if people are starting to lose motivation you need to CHANGE things.

Change your exercise, dig out that recipe book and change your meal planner (You do have one don’t you?)

Whatever you do, don’t STOP again!

A Change really is as good as a rest.

Step 5 – Celebrate more often!

If you are coming off the wagon because you need a break from the demands of changing your lifestyle, then why not PLAN the breaks and reward yourself for them!

Short weekends, new clothes, Home Made treats, IT Gadgets (For the Guys) can all be the benchmarks that show PROGRESS on your way to a healthier you!

It sure as hell beats the “boom and bust” approach you have probably been trying up to now!!!

In Conclusion

It has taken me two years to work towards a completely grain free, dairy free, sugar free, diet, where I can exercise everyday WITH ENERGY.

You CAN do it in a few months but this appraoch is for a select few and is not suitable for everyone. This is why we interview our SPOTLIGHT PT clients rigorously before taking them on.

What is more likely is that you will get to where you want to get to (assuming you stay focused enough) but that it will mean going off track a few times as you meet new people, learn what you REALLY want and have a bit of fun along the way.

Yes it’s slower, but since when has LIFE (AND LIVING) been all about losing weight anyway?

Try this approach the next time you fall of the wagon and let me know how it goes!

Apologies for being a little late uploading this vid!

Whilst our Complete Bootcamp is a great way to get fit and tone up quickly (Even if I do say so myself!) it can be a pretty exhausting month for some!

In fact, come SHOK week, (Week 4), many bootcampers are approaching Bootcamp burnout wondering if one bootcamp is all they have in them!

Now that’s no good is it! (After all most of our subscribers have been Bootcamp for over 2 years!)

So how do we avoid Bootcamp Burnout and stay fit and lean for the long haul rather than just a few weeks?

Here are my top 3 tips…

Tip Number 1 – Get More Sleep

“There is only one thing that people like that is good for them; a good nights sleep!” Edgar Watson Howe

 A recent study in America found that nearly 55% of people were in fact suffering from sleep deprevation of some kind.

Of all the sexy food and exercise tips you can adopt, nearly all of them are redundant if you are simply NOT GETTING ENOUGH SLEEP. After all, BED TIME is when your body does the majority of it’s physical repair and recovery.

Cut back on your Sleep time and your chances of fatigue, injury and illness are going to go up considerably.

If you are feeling tired fatigued and a little woozy simply get to bed earlier. If your lifstyle permits it (work from home or stay home mum) then a mid afternoon nap can work wonders for many, just type Polyphasic sleep into google and look at the research!

For more tips on better sleep type “Sleep” into he search engine on this blog.

POST Exercise Nutrition

Carbohydrates and protein help your body recover faster and provide the energy you need for your next workout.  Carbohydrates in particular are converted into glycogen (Stored energy in muscles) as opposed to fat, nearly 150% quicker in the 90 minutes after you have exercised.

The trouble is, that often after a tough workout we miss this opportunity to effectively replenish the body’s reserves and rush straight to the office, or over indulge on poor quality refined  carbohydrates and sugar.

In the 60 minutes after your exercise session you need to make the following three things your priority in order to avoid Bootcamp burnout.

Adequate Rehydration

Failure to rehydrate after a workout can leave you feeling listless and can slow down your recovery speed significantly. For every 1lb (1/2 kg) of weight lost during your workou, you should be execting to drink around 750ml of water. This is why drinking DURING a session is so important. (Otherwise you are likely to under drink after the session leaving you dehydrated for the rest of the day)

Replenish Carbohydrate stores

Quality is more importantly than quantity for Bootcamp style exercise. Whole foods and such as fruit and complex carbohydrates are more preferable to SPORTS DRINKS but make sure you get them in within 30 minutes of the workout itself.

If you have no appetite after an intense session then a smoothie or juice are a good alternative, ideally taken with a few nuts and water.

Good quality Protein

Animal based foods such as dairy and meats will have your most complete sources of protein, although good vegetarian sources are nuts and quinoa and some combinations of grains and pulses.

Some good examples of after training snacks are Yoghurts, egg / meat sandwiches / high quality protein shakes

IMPORTANT NOTE

Many people have little appetite in the 30-60 mins after an intense exercise session. For these reasons a liquid protein shake is a

Say Yes To Less – Create the TIME for recovery.

If the extra burden of exercise has made your life EVEN busier than it already was then you need to say YES to LESS.

Saying NO to the less important things in your life is what seperates those WITH TIME from those WITHOUT!

After all, as the great motivational Speaker Zig Ziglar once said, “You can have ANYTHING you want, You just can’t have EVERYTHING!”

After all, we all have exactly 168 hours to play with every week, yet some people don’t have the time for exercise. What they really mean is that they value OTHER things higher than their own health and vitality.

Here are a few of the things I have said started to say NO to in order to create the time for more exercise and fun in my life.

• Daily To Do Lists longer than 5 items (There are NEVER more than 5 things that simply MUST be done TODAY)
• Answering emails before I have written at least two.
• Answering email more than twice a day
• Watching conventional TV (Watch the iplayer of Sky plus instead – less time wasted on poor TV)
• Traveling to a gym (Home workouts or a trip to your local park are quicker and more effective)