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Nutbourne Vineyards Run

Sunday 14th May 2017 – 10.45am start – 5km, 10km, 15km or 20km includes medal, free photos, cake and wine! Limited to 50 spaces – for full details and to book please visit http://www.getfitbootcamp.co.uk/event/cross-country-run-walk-may/

Nutbourne Vineyards Race XC, Gay Street, Pulborough, West Sussex, RH20 2HH

Come back for a personal best (PB) / personal record (PR):

Sunday 17th September 2017 – http://www.getfitbootcamp.co.uk/event/cross-country-run-sep-2017/

By |October 4th, 2016|Uncategorized|0 Comments

Love Running? Love Wine? Love Cake? 5km 10km 15km or 20km

Hello,
There are just a few spaces left for the scenic, fun and sociable cross country 5k, 10k, 15k or 20k at Nutbourne Vineyards, Pulborough, West Sussex.
£6 per entrant goes to charity.
£18 per person and includes:
Cake
Medal
Finish Time
Strava Segments
Free HD Photos
Free Parking
Tea, coffee and water
Limit 50 spaces
Excellent for spectators too – just like having your own private vineyards for the day!
Sunday 25th September 10.45am
Please share or book online here if you can make it and we’ll hopefull see you there thanks:
Here is a recent newsletter that was on social media saying how good Nutbourne Vineyards are:
 

Kind regards,

_____________________________________________________

Rob Dale BSc (Hons) | Personal Trainer
T: 07793 036 189 | E: rob@getfitbootcamp.co.uk

121, Group & Corporate PT: www.getfitbootcamp.co.uk

Facebook: https://www.facebook.com/121exerciselimited
Twitter: https://twitter.com/GetFitBC
Linked In: http://www.linkedin.com/in/121exerciselimited
_____________________________________________________

By |August 28th, 2016|Uncategorized|0 Comments

Beauty Therapy Pulborough / West Chiltington

Radiant Beauty Treatments Pulborough

Personal Statement: Claire has been a long haul cabin crew member for over 15 years now and has been very lucky to have travelled most of the world and sampled lots of different massage and beauty treatments which is when her interest in the beauty industry began.

With two young sons Claire has become a part time cabin crew member which has given her more time to focus on her beauty therapy treatments and she can also provide one to one wellness and lifestyle evaluations complimenting her husband Rob’s personal fitness training business.

Claire’s aim is to create a relaxing and peaceful environment with a country theme in her conservatory overlooking her private garden in West Chiltington, West Sussex.

Gift vouchers also available, ample free parking and ground floor location.

About Beauty Therapy: Beauty therapy is the art and science of making people look and feel better. Beauty therapists use a variety of face and body treatments and techniques to make their clients feel good and look their best. Today’s high standards of technology used in the production of beauty products mean that real improvements can be made.

Diploma in Beauty Therapy Level 3 NCFE – S.A.C. Dip (Stonebridge Associated College)
Carlton Institute – Diploma in Body Massage and Facial Treatments
Mobile Beauty Therapist course at Capital Crawley

Qualifications

2010
Passed with DISTINCTION
Level 3 NCFE Diploma Course

Anatomy and physiology for beauty therapy
Understanding the skin and it’s functions
Procedures for consultation and skin analysis
Cleansing the skin – facial analysis
Facial massage
Mask therapy in facial treatments
Professional make-up treatments
Skin care / Hygiene ethics
Manicure and pedicure
Successful business management
Hand, foot and arm massage
Anti-ageing
Weight loss and control
Nutrition
Sienna X Spray Tan
Foundation Waxing
Naillux luxury Manicure and Pedicure
Marvel Lash semi-permanent Eyelash Extensions

20% Discount […]

By |May 10th, 2016|Uncategorized|0 Comments

Fitness Evolution

2016 is Underway!

Are You Trying A New Diet, Detox or Increasing Your Exercise?

No matter what you’ve been up to after returning to work I hope it has been going well for you. I’m personally not drinking alcohol for 6 weeks which will be longest I’ve gone without a drink since I was 18 years old!

Wanted to give my liver a good bit of time off and lose some unwanted body and visceral fat before my sub 40 minutes 10km attempt at Chichester 7th Feb.

I had my last drink 28th Dec as my wife was away working over New Years. Over the past 3 months we have had a lot of expensive car problems and Claire returned from Miami New Years Day and it broke down again on the way home and is currently in the garage as we’re trying to work out what to do with it.

It’s would normally be the perfect excuse to have a few drinks but we’re both being good and disciplined and only a few more weeks to go now – good luck if you’re doing a similar thing – I already feel better and lighter from it.

FITNESS EVOLUTION

Every year around Christmas time I watch the final heats and main final of The Worlds Strongest Man which really impresses me as not only can they lift huge weights but there cardio and speed is pretty good too especially seeing that they all weigh between 20-28 stones!

This year they were doing Dead Lifts 370 kg as many reps as possible and the good ones did 5-7.

They said to the camera that 10 years ago 1 x 370 kg was a world record and now they’re doing that weight x 7 so it just goes to […]

By |January 7th, 2016|Uncategorized|0 Comments

Injured? Water, Protein, Movement – Wine 5km, 10km, 15km Race Pulborough Sussex

Injured?

Then Still Try To Train Your Other Body Parts

2015-09-21

Cardiovascular (CV) exercise is most beneficial for your heart and lungs and can help you to live longer and lessen your chances of developing cardio respiratory diseases. If you run, swim or cycle fast enough to make it challenging it can also help burn calories and tone you up.

When you lift weights / do resistance training or circuit training etc you create tiny little micro tears in your muscles.

Once they have rested they and over a period of training time they come back stronger, more toned and the more muscles you have the greater your metabolism which helps tone you up.

Your active muscles need plenty of water and protein.

Water hydrates all your body cells and also aids digestion getting rid of unwanted body fat and protein is the building blocks for your muscles.

Most guys in the gym only train their upper body – they get big upper bodies but wear trousers so they don’t show of their small skinny odd legs!

If they knew anything about training then they would train their legs a lot more.

The legs are the biggest muscles in the body – the more tears you put in your muscles the more your body creates protease which is an enzyme that coverts protein.

So if those guys wanted to get even bigger they should train their legs too as the extra protease would benefit their upper body to as it circulates all round your body.

That’s why when you’re injured you should still try to train as much as possible your other body groups as they will increase your recovery time.

By |September 25th, 2015|Uncategorized|0 Comments

What / when / if… should you eat before exercise

burger

Thank you to Patricia N-A for suggesting I write this blog, especially for some of the new people just starting out a new lifelong long term life changing exercise routine it will take a bit of time to get your exercise diet perfected (any other suggestions on topics you would like to read about please let me know know).

Early morning exercise e.g. 6.30am:
When you wake up and move / exercise your body needs roughly at least 60 calories of energy straight away. If you don’t eat anything those sixty calories will come from the glycogen store in your brain! That’s why sometimes people feel rough, giddy, tired when they exercise on an empty stomach first thing. Your muscles / body needs energy but your brain does too so it’s not a good idea to lose the stored energy in your brain!

Instead try eating something even if it’s very small 15-25 minutes before a a very early morning work out like:

Orange juice
Yoghurt
Banana
1 piece of brown toast

Just something easy to digest roughly 80-150 calories then you should feel a lot better and also when you feel better and have more energy then you can train harder which burns more calories rather than an easier session on an empty stomach.

Mid morning workout e.g. 9.30am:
You might have been up […]

By |May 11th, 2015|Uncategorized|0 Comments

30 minutes exercise a day for these 6 benefits:

6 benefits of just 30 minutes running from ‘THE RUNNING BUG’

It’s frustrating when you’re pushed for time but you really want to get a decent run / circuit training in. We know all too well.

Well, it’s time to grab that 30 minute window and get out there and run / circuit train. Why? Because just 30 minutes is all you need.

 

Here are the Running Bug’s 6 benefits of just 30 minutes running / boot camp circuit training:

1. Continuous fat burn

Running for just 15-30 minutes will kick start your metabolism. It’s so much better to think ‘I have 30 mins therefore I’m going to get a quick run in’ than ‘ah, I only have half an hour so I won’t bother’ which is SO easily done. Not only do you burn fat and use calories when you run but your body continues to burn fat after exercise.

Why?

After you run, your body goes into EPOC (excess post-exercise oxygen consumption) and the energy from carbohydrates and fats is recruited to heal damaged tissues and restore your body to its pre-exercise state. This can last for 15 minutes and up to 48 hours meaning your body is STILL burning fat.

2. Happiness

You’ll release all those wonderful endorpins and feel different again for that run out. Even if you only manage 10 minutes. Often, a quick blast is much more beneficial than a long run as you avoid the post run tiredness and it makes you feel alive and revitalised. You will also feel much more accomplished for making the effort to go […]

By |April 29th, 2015|Uncategorized|0 Comments

How often do you weigh yourself?

size chart people

What No. On Above Are You?

What number would you like to be?

Numbers 1-3 are too thin / skinny / malnutrition
Numbers 7-10 are too heavy / large / overweight / obese

Some times people are naturally a bit thinner or stockier than others so depending on YOURSELF numbers 4, 5 or 6 are good to work towards / maintain!

How often do you jump on your scales?

Everyday! That’s probably too much and can become obsessive and you won’t see much movement day to day which can bring you down mentally.

Never, I don’t own any scales! Even people who look like they’re in good shape can sometimes be too heavy or too light and specially on good fat / hydration scales sometimes people who look in good shape can be dehydrated or have high levels of dangerous fat. If you’re in this category try to buy some decent body fat scales and weigh yourself at least once a month!

Once a week! Weekly isn’t too bad, sometimes people do it at the same time every week e.g. first thing Saturday or Sunday morning and can help people to know if they’re slipping of the wagon or if they’re getting really close to achieving their goals.

Once a fortnight! Isn’t too bad either – again especially with some informative body fat scales sometimes people might have generic reasons or if you change your diet without noticing your body might be changing for the worse (or good).

It’s always a good idea to weigh yourself at least a month / fortnightly or weekly is good too. Everyday is good sometimes for a few days only if you’ve just radically changed your diet / eating habits or started exercising […]

By |April 17th, 2015|Uncategorized|0 Comments

Can you walk 6.2 km? Can you walk 3.1 km to earn a medal?

Walk… Jog… Run…

My race is great for walkers too = all ages and abilities!

Some people like to go out for a Sunday walk. My walk event comes with support, friendly marshals, water, protein bars, free HD photos and a chance to earn a medal… so it’s not like you’re ordinary walk.

If you have teenage children they can walk with you but they can’t officially take part so only pay for yourself please as all participants have to be 18+.

On the same date (Sunday 8th February) which has scuppered me a bit there’s a famous Chichester 10 km and Wokingham half marathon + Punchbowl Marathon!

That doesn’t bother me though as that’s for serious hard core runners and my event is mainly for my friends, family, clients, boot camp members and your friends and family = it’s going to be a really sociable affair.

Don’t get me wrong I know some of you are great competitive runners (and sociable too) and that’s awesome as well and you can try to beat my 15.5 km time of 1 hour 19 minutes / try to cover as much distance as you can in 1.5 hours and the further you do the tougher it will be!

All ages and abilities and I would like to see all of you come along and walk at least 3.1 km but in theory you could all easily walk 6.2 km in less than 1.5 hours so you can treat it as one of my best social SCENIC fitness events ever!

If you could copy, paste and share and JOIN this Facebook Event Link that would be great thanks: https://www.facebook.com/events/309288252589680/

Full details and to book: http://www.getfitbootcamp.co.uk/event/cross-country-run/

By |January 20th, 2015|Uncategorized|0 Comments

What would you eat first?

What would you eat first?!

Chocolate… or a piece of fruit?!

Happy New Year and good luck with your New Year’s Resolutions / Detox. We had a great Christmas, drank and ate too much new years eve but I went out for a little jog and some chin ups new years day afternoon to burn some of it off! I felt much better afterwards, sweating is a good way to detox 🙂

If you went out for a picnic or took some lunch to work. If you packed the following items (favourite chocolate / chocolate bar, apple, banana, nuts, apricots, dates, low GI biscuits etc) what would you eat first or what would you be strongly drawn to eat first?

I know what I would eat first… the chocolate. I would probably eat it for no reason and way before I was actually hungry and deserved it. It’s just psychological temptation in the picnic bag.

Same thing for me at home if I know I have some wine gums in the cupboard, Hagaan Das Ice cream in the freezer, beers in the fridge they’re always calling me.

Like the magical ring in Lord of The Rings (you can’t start calling me Smeagle or Gollum hehe!).

Best thing to do is not buy it, not pack it, don’t think about it.

If you don’t buy stodge then you can’t eat stodge.

Donate or seriously hide all your unhealthy treats and alchohol if you’re serious about losing some weight / body fat in January.

Then introduce it back slowly and make sure it’s a treat = 2 times a week not eevry single day. GOOD LUCK.

By |January 20th, 2015|Uncategorized|0 Comments