Barrett's Fitness

Les Mills Evolution

2011-09-20T17:26:00.000+01:00

Wow what a weekend, every three months I get to go to a Les Mills Super Quartely Workshop for a day to check out the new releases. These days are generally a day of pure awesomeness, which put me on a complete high and every time I leave saying ‘I want to do it again tomorrow’. Well, this time, we got to do just that.

On Saturday September 3^rd the Les Mills UK Presenter Team stormed into Wigan to present the new batch of releases. Starting bright and early at 8am with the delightful Phil and Carl who always manage to deliver a seemless performance to kick off the day. First up was RPM with Carl, Delores and Washington. Admittedly I went into the session saying I might hold back a bit in RPM to save my legs for the rest of the day, did I? No. Within minutes of the warm up finishing I was dripping with sweat, panting for breath and gulping down water. This release is intense, the music keeps you going, and with a fun presentation from the team the session was definitely effective! Straight away from the pack ride I knew the music was going to rock in this release!

Session 2 was Body Attack! After a slightly dodgy technical start the hour absolutely flew by with presentation from Vanessa, KC and Tanya. Music was fab, the chore simple, the workout HARDCORE. I came out as I always tend to do after a quartely saying I must book onto the attack module (one day I will follow through) I’m looking forward to perfecting my hair whipping for the aerobic track, and my word I will have the strongest legs in the world after doing track 4 a few times! Now, when I normally take part in Body Attack I don’t tend to really like doing the agility track but this one was great, I liked the skiing theme from it and it really did beast the legs. My favorite part about the running track at quartelies is that this is the time of the day when you see loads of people you know so it’s a very sociable track. I almost lost my teeth in this running track with all the sprint starts and abrupt stops.

Session 3, Body Jam. I haven’t got much to say about this if I’m honest other than I absolutely LOVED it!! All of it, every second! I hadn’t seen the tracklist for this release before attending the quarterly so was delightfully surprised when ‘Party Rock Anthem’ came on and we got to shuffle away, literally every time a new track started I turned to my friend and said ‘man I love this song’ especially when we hit turbulance!!! Such an amazing hour, the Shey, Phil, Em and Linsey were on form! This is the first time I have seen Shey, Linsey and Em teach Jam and I thought they all smashed it…still missed Sarah though :(

Next up was the Body Step class of my life. Vanessa and KC took it above and beyond introducing the new initiative The Athletic Circuit that will push you to your absolute physical limits giving you a very sick feeling (in a good way). My legs by this point were beginning to give up so we got a very welcome break for half an hour.

Straight after lunch (which I ate too much of) Dave, Tanya and Phil rocked in with Body Combat 49! Musically, very strong, physically, quite tough, although the legs don’t get as much of a beasting as in Body Combat 48. Track 2 is a keeper, giving you a chance to give someone a kick in the teeth, I never thought I would like to hear Barbara Streisand again, but I enjoyed track three, it has a different feel to it like in 48 with the step over upper cut and my new friend ‘Bob’. Track 4 is awesome, I can’t wait to play with that one in my classes. Track 5 is the best 5 ever! I probably said that about the last one but this one is even better. Track six feels similar to the one in 45, and track 7 is a happy rocky Muay Thai which is a nice change although I love the intense moody ones. Track 8...they nailed it this time round! This completely wipes the floor with 48’s.

Body Pump showed up next with a wicked release, with a smashing tracklist. Watch out for the back track, but…get those weights up!

Dave, Niamh and Howard definitely delivered, with a cheeky lil surprise halfway through where they popped out into the crowd to finish the bicep track.

And last but definitely not least, Body Balance 54. What a beautiful release, the choreography in the Tha Chi warm up is so uplifting with the birds tail, the sun salutations track is a blast from the past! The music just gets better and better finishing off the hamstrings with a beautiful song by the one and only Leona Lewis.

Every programme has got such a strong release, the team in NZ are really outdoing themselves! This quarter is going to get the whole world trim waists with the sheer amount of side planks! Bring on the SQW in November!

Kia Kaha

Kickboxing Grading Day

2011-08-03T16:36:00.000+01:00

On Saturday I had my first ever kickboxing grading and am now a red belt! I actually quite enjoyed the grading, it only took 25 minutes, I can honestly say that I have never sweated so much in 25 minutes before in my life!

Need a Lift?

2011-07-27T12:04:00.000+01:00

I have been doing lots of resistance training recently, lifting weights and using machines, and am loving it! I have devised two workouts and do both twice a week alongside my running, kickboxing and the classes I teach, it is a tight squeeze but I am managing it. Now where has that rest day of mine gone?

Re-shuffle

2011-07-21T11:16:00.000+01:00

I've been having a re-shuffle on this blog-

The homepage will now show only one tips post, at the bottom of the homepage there are links to all previous tips posts. Hopefully this will make the homepage quicker to load and put a stop to the formatting issues on the page aswell. Check back monthly to see the new tips posts!

Kickboxing

2011-07-21T11:13:00.000+01:00

Since doing my Body Combat Advanced Instructor Module (view post here) I decided to take up kickboxing in order to improve the authenticity of my teaching. I can honestly say that I am absolutely loving it! I enjoy working my body in a different way to what it is used to and kickboxing is such a great workout! The organisation I joined is called Titan Kickboxing. I am going twice a week (work permitting) and am due to do my very first grading on the 30th of July. I started out at the women's only classes and have more recently started a mixed class. It is at times really tough but the instructors Emma and Sam are lovely and are really encouraging, they work us extremely hard but give us all the praise we need to keep us going. I would highly recommend taking up kickboxing for whatever reason, be it weight loss, fitness, self defence, whatever the reason...just do it!

Women's only class (yes the doughnut on the end who doesn't match is me)

Beats To Make You Move Your Feet

2011-07-21T11:12:00.001+01:00

Still Can't get over this song, I love it, I have just added it into my latest Zumba playlist as the warm up (not very latin I know). I have also mastered the dance routine in the video, chuffed to bits!

New release launch

2011-07-21T11:12:00.000+01:00

A few weeks ago we launched the new releases of the Les Mills Programmes at the David Lloyd Club in Eastbourne. The launch lasted for three hours, and was an army themed event, we taught half an hour of each new release and as the weather was so nice we got to do it outside!
The day went like this

9am Body Attack with Kayleigh

9.30am Body Jam with Julie

10am Body Pump with me, Annalee, Kayleigh and Hannah

We ran out of weights so I had to share mine, ran out of steps so I gave mine away, and we ran out of mats too!

My knees after doing tricep kickbacks...ouchies!

10.30am Body Step with me and Annalee

11am Body Combat with me, Emma, Hannah and Kayleigh

11.30am Body Balance with me, Annalee and Kayleigh

We all had such a great day and got some pretty strange tanlines, I can't wait for the next one although it will not be outside...Eastbourne is September doesn't get particularly great weather if I'm honest.

Summer Sport Tanlines

2011-07-21T11:11:00.000+01:00

I love this picture, it really sums up the look of a summer sportsman/ woman. I myself have a lovely sports bra tanline on my back. It looks great with a strapless dress!

I'm Baaack!

2011-07-21T11:10:00.000+01:00

So summer is officially upon us, early morning runs and walks along the beach are what its all about. I am lucky enough to live on the coast so have access to the beach all the time and at the end of our walks there is a lovely little beach cafe which sells looovely bacon and brie baguettes!

I find myself struggling to force myself into the gym in the middle of the day when its so lovely, warm and sunny. I spent a 10 days in La Manga with my boyfriend and my parents at the beginning of June, it was wonderful to get away and give my body a well deserved rest, lounging in the sun and drinking Pimm's was pretty much all I got up to. As soon as I got back I was reenergised and ready to get back into a workout routine. I have lots of fitness weekends booked up, I have the next Les Mills Super Quartely Workshop in September followed by Les Mills Unleashed the next day, then at the beginning of October I have the Les Mills AIM2 over a weekend and then Fitness Fiesta in Camber Sands. I can't wait!

I'm going to be busy, busy, busy!

My Zumba Teaching Experience

2011-07-21T11:09:00.000+01:00

I have been teaching Zumba since April now and absolutely love it! Its so much fun to teach, admittedly I don't find it hugely enjoyable to participate in, but hey that's why I teach it I guess!

I actually feel like I get a really good workout from it, and yes my waistline is benefitting from it! My ladies all have their own individual dancing styles and come along to have a great time, their such a beautiful bunch. As neither of my classes are held at peak times there is always plenty of room for you to shake and shimmey your way to fitness, and I have the opportunity to connect with everyone on a personal level. Although we were told not to, I do break down some of the trickier moves as there is nothing more irritating than being unable to follow a move, sometimes the visual cues we are encouraged to use just aren't enough to enable everyone to know what they are doing. I have so much fun with my Zumba Queens, I really hope this isn't just a fad and that it does hang around for a while longer! Not only is Zumba a great workout but it builds peoples confidence up to eventually attend a class at a gym, it has also reawakened fitness in the community which particularly where I am from has been practically non-existant!

FitPro Convention Day One

2011-07-21T11:08:00.000+01:00

(A)

After completing the Body Combat AIM1 I had the pleasure of attending the Fitpro Spring Convention. This is my first convention, I had a look around the trade stands last year but didn't get to attend any sessions so I have been looking forward to this for a veeeeery long time. The convention was quite convenient for me as it was held at Loughborough University where I study so I didn't have to travel far. I kicked off my first convention with 10am Body Balance with the Les Mills Presenter team.

Sarah, Giovanni, Lee and Andrew.

This was the perfect way to start the convention especially considering how much my body was aching from the course the day before! I had every intention of going to Body Jam at 11.30 am which was held at the EHB however, when I read where it was being held I was talking and didnt read it properly...there was no Body Jam in the ECB where I went! So I went to watch the TRX in the sun instead

"The TRX system harnesses your own body weight to create resistance as you train. That's all you need - the TRX and your own body - no additional weights are required to give you a complete workout, anywhere!!" (www.trxfitness.co.uk)

TRX looked really fun, I've seen it before in gyms but I've never seen it in a group exercise format before, they were doing it to music and everything! Definitely something to look into.

(B)

I then went to work looking after the Hebbs building and assisting the presenters with their lecture rooms. One of the lecturers was Douglas Brooks, he really is one of the nicest men I have ever met. Douglas delivered a lecture on varying your strength programme, the feedback I got from his lecture was great, I would have loved to have the opportunity to sit in on it. We also had Ben Pratt in from Premier Training delivering a lecture called Dumbbells Remastered and Fully Functional.

(C)

Over in the other Hebbs room there was PowerPlate and Vipr (yes mixed together) classes running, I had a peak in on the classes and the looked really good, as soon as I get back to Eastbourne for Easter I'm going to try out what I saw, as the club I train in back home has both Vipr's and Powerplates, whereas the club I'm in up at Loughborough has neither.

Check back tomorrow for Day 2 of the Convention!

Body Combat AIM1

2011-07-21T11:07:00.000+01:00

Warning: The Les Mills Advanced Instructor Module (AIM) will make you the best instructor you can be!(fitpro.com)

Last week I took part in the BODYCOMBAT™ AIM1 (Advanced Instructor Module). I am not exaggerating when I say that I had the time of my life! The day started with registration at 8am where we were each allocated a track to present. My track was Track 3 from BODYCOMBAT™47 an uplifting power training track, with lots of opportunities for fitness magic. With 26 of us on the course we got split into 3 presenting groups, mine was with the one and only Phil Harrison. We pretty much presented straight away and got instant feedback for us to think about and work on for our second presentation at the end of the day. The feedback was really helpful and simple, I was commended on my coaching and had to correct my stance as it was a bit too wide, bringing it in a little bit allows more hip rotation and therefore more power in the punches.

We did a workshop in each of the martial art styles used in BODYCOMBAT™; Karate, Tae Kwon Do, Capoeira, Kickboxing, and Muay Thai. It was really helpful doing these workshops as I learnt alot about each martial art which I didn't know before and genuinely do believe will help me in my teaching. My favourite was the kick boxing, I was absolutely annahialated after the pad work we did, there was a point where I completely 'unleashed' myself, went a bit nuts and nearly passed out much to the ammusement of my partner, so what did I do? Give up? Noooooo I had a sip of Powerade and got back on it oooooooushe! (as the training team would say)

The final presentations came round so quickly! As a whole I think everyone in my group performed much better this time round, I had to really concentrate on letting my hips go but I think after practice it will come as naturally as doing it wrong does! The next few months are going to bring lots and lots and lots and lots of practice for me! Mirror work, fitness training, pad work and the newest regime to my training...Kickboxing and Tae Kwon Do! I am so excited to start these and incorporate them into my teaching in order to truely teach in the essense of BODYCOMBAT™

It was a really intense day, lots of hard work but we had such a laugh too. I ached for days after this, my lats, shoulders, legs, shins, core, everything just hurt for about three days. If I could I would do it all over again, and again and again! I am booking myself onto the AIM2 in October so fingers crossed that I will have improved to a high standard and come out as an Elite Instructor (I am crossing everything and will work morning, noon and night to do this!)

Body Combat For Life!

Thankyou Tanya, Dave and Phil! Kia Kaha/ Ooooooushe

Healthy Shopping Tips

2011-07-21T10:56:00.000+01:00

Many people say that they would find it easier to eat healthily if there was less unhealthy food around in the house, so why do they buy this unhealthy food and put in the house in the first place? The most common reason I hear; 'I was just too tempted when I saw it in the supermarket'.

Two simple tips as to avoid this is to firstly

- Eat before you go shopping so you don't get tempted
- Write a list of what your going to buy before you go

Further tips for healthy shopping are;

- Aim to have at least half of your shopping to be fresh produce, T
he fresher the food the more nutritious.

-You may find that there is are more options early morning or late evening, I find in the middle of the day that I can’t always get Pink lady apples, which I love, no other apple will ever compare!

- Go wholegrain! Purchase wholegrain products such as bread, pasta, rice, pitta bread and rolls as a healthier option.

-
Why not try porridge instead of cereal, it will make you full up for longer. To add a bit more flavour to my morning bowl of porridge I add a teaspoon of honey and a chopped banana. (I also use soya milk).

- Choose w
hite skinless meat rather than red meat. I don’t actually like meat as I don’t enjoy the texture but I do eat chicken, I often find chicken breast hard to swallow so I get chicken breast steaks as their thinner, which I can randomly only find in Sainsbury's.

-
Fish is great for essential oils such as omega 3, but avoid fish with high mercury content. If like me you don't like fish either, you can take omega 3 supplements available from most pharmacy's.

-
Go for a low-fat salad dressing, you know when you go out for dinner and someone says ‘oh I’ll have a chicken ceasar as I’m cutting out fat’ uuuum you may aswell have a pizza! In other words, salad=good ceasar dressing=bad!

-
Choose a salsa dip rather than a creamy one, as seen in 'Party Tips below'.

Finally,
Save the planet, take your own bags :)

Weight Training Tips

2011-07-21T10:51:00.001+01:00

Now that we are more than likely out of the new years resolution period of loosing weight, the gyms will begin to get a bit quieter leaving the regulars more space and free equipment allowing your programmes to be a success. If building strength and tone is a priority for you then read my following tips on weight training.

1. Safe weight training: First and foremost it is vital that you train safely. Use weights that are realistic to you and your training, don’t use weights that are too heavy as you will risk your own safety. If training on your own without a spotter ensure that you use a weight selection which you can lift and set down safely after performing your set.

2. Rest: Ensure that you get enough rest and sleep in order to guarantee muscle repair allowing you to train again sooner, and therefore achieving optimal results.

3. Train Effectively: Train each of your muscle groups 2-3 times a week to gain effective results. Training each one just once a week will leave them too much time to recover.

4. Correct Technique: Train with a partner and make sure that you are both using correct technique to avoid injury and increase success. If team training isn’t for you then ask a member of staff in the gym to check your technique which they should be more than happy to do, remember they are there for your safety.

5. Diet: Correct diet is vital for all your training goals. You need protein to promote muscle recovery, where you get this protein from is up to you. You may prefer to have it in a protein shake, or to get it from foods such as meat, eggs and nuts.

For more info check out one of my previous posts HERE

Fight the dreaded lergie

2011-07-21T10:49:00.000+01:00

Bug after bug after bug seems to be going around at the moment, everyone appears to be falling ill with something or other, I myself have recently been subjected to a wannabe cold which my body is fighting very well, apart from a cough I'm not going too bad. If you are one of the lucky few who have managed to avoid catching anything and would like to continue with your run of success, or you have been poorly and cannot face it happening again any time soon then follow my top tips for avoiding the dreaded cold/flu virus!

1. Make sure that you are drinking plenty of water. This will help to flush out any toxins in your in your body and keep you well hydrated.

2. Regularly wash your hands to get rid of any germs that could be on them. It is also handy for you to keep some anti-bactrial hand sanitiser with you, I myself have one in every bag I use, I'm not lieing when I say I am obsessed!

3. Try to avoid frequently touching your eyes and nose risking spreading any germs that may be on your hands if you haven't used your hand sanitiser!

4. Ensure you get plenty of rest allowing your body to repair itself, aim for 7.5-8hours per night.

5. Take a Vitamin C tablet everyday in order to keep your immune in check.

6. Finally, and most importantly, exercise regularly! Keep everything in working order, to make sure that if you do catch a bug then your body is able to fight against it and hopefully you will only end up with mild symptoms.

Finding The Right Gym For You

2011-07-21T10:47:00.002+01:00

These days gyms are no longer just a place to work out. It is more of a social environment than it once was, with people making friends at the gym and a massive increase in group exercise, you are bound to meet gym buddies there. When looking to join a gym don't just join the first one that you come across, find THE one that suits you. Here I have compiled a few points for you to check off of your list before signing on the dotted line.

1. Location: You need to ensure that the gym is in an accessible location for you, be it close to work, or close to your home. Not only does this make it easy for you to get to the gym but will ensure consistency in your workouts, as if you don't have to go too far out of your way to get to the gym then you are more likely to go. Also, when considering the location, think about when you are most likely to go. If you don't work weekends and are more likely to use the gym over the weekend, then don't join a gym close to your work.

2. Opening Hours: Do they fit in with your plans? If you are a commuter who wants to work out early in the morning, before you begin your journey to work then a club that opens at 10am is of no use to you. Likewise if you prefer working out late at night, a club closing at 8pm doesn't help you.

3. Equipment: Have a look around, check out the equipment, does it look worn and dated? Or is it up to date and kept in good condition? Also how much equipment does if have? If your favourite piece of equipment is the treadmill and there are only two of them in the gym then it is more than likely that especially in busy periods, you won't get a chance to go on them.

4. Membership Fees: Are they appropriate to what you think the membership is worth? If you join a gym with modern facilities, a pool, a few studios maybe even tennis, badminton and squash courts then you are looking at around £60-80 per month on a single membership, however take away the racquet facilities and it drops to around £30-40 and even more so with out a pool. Make sure you do read through your contract before signing, and ONLY sign for an annual membership if it is with a respectable company or you could find that you pay for the year upfront...and then they close down.

5. Members: As you are looking around the facility, take in what type of members you can see there. Many a female will not feel comfortable in a 'meat head' gym. Ie; a male dominated facility where everyone appears to be on steroids, lifting massive weights, etc. (not that there is anything wrong with lifting heavy weights!)

6. Staff: Finally, check out the staff. Ideally there should be a board up in the gym with the gym staffs pictures, qualifications and a mini bio on it. Personal Trainers should all hold a Level 3 Qualification, and Health and Fitness Coaches/ Gym Instructors a Level 2 Qualification. There should always be a member of staff on the gym floor available to give you help and advise when you need it. That is what they are there for so do not be afraid to ask for help, it doesn't cost a thing!

Party Tips

2011-07-21T10:45:00.002+01:00

New Years Eve is nearly upon us. The night out to end a year of nights out, the last of the Gregorian year, the night where many seem to drink themselves into oblivion. I'm sure most of you will be attending some form of party, no matter if it is a dinner party or a rave there is bound to be fireworks, party food and copious amounts of alcohol on the go.

I myself am planning a quiet New Years Eve which doesn't involve any of the above as I need to focus on my training, I can't handle a hangover, and I am teaching my crazy Body Pump and Combat bunch on New Years Day at 9.30 am! So getting in the state I was in on Last New Years day morning is not an option! To help you through this party period I have compiled 6 top tips for you

1. Dance the night away! What better way to burn of those drinking calories that with a good old boogie! Not forgetting that on New Years eve you are all the best dancer in the room! An hour of hitting the dance floor could burn up to 350 calories!

2. Do not arrive hungry! Make sure you eat some dinner before you go (unless its a dinner party) so you won't be tempted to gorge on the party food, also we all know that drinking on an empty stomach is NOT a good idea!

3. Go easy on the alcohol (chuckling to myself as I write this one, as if thats going to happen) But seriously, too much alcohol can harm your fitness, have some water after every alcoholic beverage.
Remember: beverage+water=good night beverage+beverage+beverage=terrible hangover and no recollection of the night before.

4. If your at a dinner party, you do not need to finish whats on your plate. If your full then stop eating. I struggle with this one, I like to eat until the plate is empty. I read this saying on another site a while ago, I forget which one;
'would you rather the extra food go to waste or go on your waist?'

5. At the party food table go for the salsa dips rather than the creamy ones. The creamy ones tend to carry more fat, so save a few calories with salsa.

6. Have a fantastic night! See in the new year in style!

Interval Training

2011-07-21T10:43:00.002+01:00

Pushed for time to fit a workout into this festive period or are you just looking for something to mix up your work out to loose the monotony? Try out interval training to help you to reach your goals. Interval training alternates exercise stints with recovery.

The chosen exercise and intensity depends on the individual’s fitness levels and goals, which will also determine the duration of exercise and recovery periods, intensity and number of interval cycles. Interval training is beneficial to all from beginners to elite athletes. Generally progressive overload must be applied in order for changes or improvements to take place. For beginners it is recommended to carry out interval training for a minimum of 20 minutes at 55-85% maximum heart rate (220 minus your age) at a ratio of 3:2 (3mins work and 2 mins rest) (O’Driscoll)

There are many benefits of interval training, including:
.                 ‘Increased aerobic endurance and VO2 max capacity
.                 Increased ability to work at higher percentages of VO2 max
.                 Increased steady state threshold
.                 Increased lactate clearance and tolerance
.                 Increased total calorie utilization per exercise session
.                 Increased total fat utilization
.                 Increased exercise compliance
.                 Maximization of time (more total work accomplished in shorter time)’ (Stevens 1997)

If you want to give interval training a go then try brisk walking for a 2 minutes, followed by 1 minute of easy walking and repeat 5 times. After carrying out this programme a few times if you feel ready, increase the intensity of the work to a job and eventually decrease the work and rest time.

O’Driscoll, E. American Fitness 2001, Vol. 19 Issue 5, p33
Stevens, K. American Fitness, 1997, vol 15. Issue 4. P22

Beat the Christmas Bulge

2011-07-21T10:41:00.002+01:00

Beat the Christmas Bulge!

I hope everyone has had as good a Christmas Day as I have, and got everything that you wished for. We are now all entering the week between Christmas and New Year where exercise has already taken a backseat, there is no real routine, chocolate and left over Christmas Dinner hanging around at home, and limited gym opening times, but the worst of all...it is the last week of the year, the week before the new years resolutions kick in, so lets be honest we are all pretty lenient with ourselves regarding our training and diets. To help you all out I have compiled some tips for you to help you beat the festive bulge!

1. If you have over indulged, don't worry about it, Christmas is a time to treat yourself, don't waste time feeling guilty, pick yourself up and get back into your fitness regime.

2. If your spending alot of time with the family then spend it outside, go for a walk to keep you active.

3. Having friends over? Share your chocolates with them, that way they can take some of the extra calories for you ;)

4. (I cannot believe I am about to say this) If a Wii is one of the presents this year in your household, play on it! Not only is it a good way for you to spend time with the kids and family, but it gives you a way to do so and incorporate movement and healthy competition.

5. Drink plenty of water, keep yourself hydrated to flush out the nasty toxins you have welcomed into your body over the Christmas period.

6. Hitting the boxing day sales? Don't park right outside the shopping centre, park a small distance away and take a short walk there and back. When your in the shopping centre bypass the lift, take the stairs.

7. If your spending alot of time socialising in this period and are worried about your training suffering due to lack of time, cut your workouts from one hour to 30mins and increase the intensity.

8. Take Vitamin C. There are loads of virus' going around at this time of year, don't let them get in the way of your training programme and partying, make sure you take a daily dose of Vitamin C to boost your immune system (Also works wonders with hangovers).

9. Ensure you get enough sleep.

10. Enjoy the festive season! After all 'tis the season to be jolly!

Workout 1b

2011-06-01T15:13:00.000+01:00

I have left Loughborough for the Summer and am now back at home in Eastbourne. As my other half has recently left his job as personal trainer at my local David Lloyd club, I no longer get my free gym membership :( I was a member there when I was a lil'un then rejoined at 17, started working there when I was 18, and have been a member ever since. I thought I would be a bit lost without it but I have welcomed the change with open arms and joined another gym. The gym I have joined is the Brighton University gym at the Eastbourne campus which has just had a biiig makeover. As I am a mid morning gymer it is always dead when I go in, to the extent that yesterday there was no-one but me in there, it was lovely! So new, routine, new gym, new workout!

Warmup

Rower 800m

Low row 15kg 3 sets 12 reps

Set 1

Single arm row R+L 10kg DB 12 reps

Bicep Curls BB 12.5kg 12 reps

Bicycle (abs) R+L 12 reps
x3

Set 2

Dead row 25kg BB 12reps

Shoulder side raise 4kg DB 12 reps

Plank 30secs hands on BB

Set 3

Wood chops from ground up (is that still a wood chop?) Cables 6.5kg 10reps R+L

Rotator cuff: Horizontal Abduction Cable, no weight 10reps R+L

Set 4

Lat Pull down 20kg 3sets 12 reps

Set 5

Swiss Ball Cobra 12 Reps

Swiss Ball Crunch 12 Reps
x3

Gym Closure

2011-05-28T15:42:00.001+01:00

I can't believe the Fitness First club in Eastbourne is shutting down! It has come as a massive shock as no one seemed to have a clue, the gym is always busy classes are packed yet the company has still decided to let it go. This morning is when the members found out, members who not only use the gym and classes to keep fit but have a massive social life in there too. I teach Saturday morning Body Pump and Body Combat there and am so so sad to see it go, not just because I am loosing out on money but because I am going to really miss my class participants. I have never taught people who bring so much energy to the room, they absolutely love it! and I love them! I hate this silly recession.

FitPro Convention Day Two

2011-04-17T21:22:00.000+01:00

Today I was still aching like never before from AIM1, maybe even more? I had to be at the convention for 7.30am so I took my ever so painful (but in a good way) body off to campus. I worked until 1pm and went straight to the demos! First off we had Outbox

Outbox teaches you boxing and coaching techniques to improve your own coaching skills, ideal for PT's who regularly use padwork in their sessions.

Body Pump™, the original barbell work out that strengthens your entire body!

BODYCOMBAT™ is the empowering cardio workout where you are totally unleashed. With Dave (did my AIM1) Steve (did my moduule training) Giovanni and Lee.

BODYATTACK™ is the sports-inspired cardio workout for building strength and stamina.

BODYJAM™ is the cardio workout where you are free to enjoy the sensation of dance with Em, Sarah and Shey. Beauts.

Cheerobics® is the unique fitness programme that combines aerobics and cheerleading, with the fun of pompoms!

To finish the day I went to THE most amazing Body Pump class

EVER!

Of course I was front-centre as usual :D See below the ladys showing their girl power in the tricep track.

Have you ever seen so many instructors on stage before?! Wowzers!

How very appetising

2011-04-04T16:35:00.000+01:00

Don't you hate it when you go food shopping, try to stock up on fruit and veg but have to first rifle through the rotten rubbish? This is exactly what happened to me this morning! These clementines don't exactly scream 'eat me'

It took me aaages to find just four pink lady apples that weren't bruised!

Who's been eating this one?!?!

Les Mills Supernova

2011-03-21T23:20:00.000Z

It has been just over a week since the massive Les Mills Supernova Super Quartely. My friend and I set off on Friday night for the travelodge in Harlow. We rose bright and early and popped to Sainsburys for a nutritious breakfast of...blueberry muffins mmmmm.

The opening ceremony was slightly different than what we experienced at Ignition, Phil Harrison shook shook shook the room!

My favourite part is at 0.58 seconds. This was brilliant! (Excuse the sound quality)

8.30am brought Body Combat 47 presented by the Tanya Walker, Justin Riley and Phil Harrison. This was the best way to start the day for sure! Straight away the warm up started and I LOVED it!!!

There is an interesting Kung Fu style kata in this release which is I think is going to be a hit with the members, along with new moves in tracks four and seven and an absolutely killer core track!

Yet another fantastic release from Dan and Rach :) (except I got track 5 stuck in my head when I was trying to sleep a few nights ago and couldn't sleep. Very annoying.)

9.45am and its Body Step 83 time with Vanessa Labort, Kc Van-Roose, Grant Peach and Em Day, the team, as always, delivered a remarkable Body Step class.

There are some good combos in this release, for some reason my legs wouldn't cooperate with the 'over the top, hill dig combo' for aaaaages, eventually I got it, I also liked the mambo combos, forwards and back, woo!

11am and the Body Pump presenter team rocked up on stage in their stylish Body Pump tops ready to smash us with the worlds biggest weight based group fitness programme.

(I'm in this piccy, right at the front of the stage)

At the start I made it to second row, by track four I was front centre baby!! Wow is all I have to say about Body Pump 77. Currently this is my favourite release since I trained to teach Body Pump on release 69.

The music is fantastic, the squat track is one of my favourite songs, I never liked Enrique's 'I like it' untill now, the bicep track is tough, and I am delighted to have finally, after lots of hard work, got my bicep weights up! The back track is a massive cardio peak in the release the power clean combo containing the clean and not one, not two but THREE presses! Wowsers. Welcome back the rotator press in the shoulder track, and the hand and foot taps in the core track, once you got it, its time to take it around the world whilst speaking no americano.

12.15 and its Body Jams turn! I really enjoyed this release, again a strong release musicwise, unfortunately I couldn't see their feet onstage as I was so far back so it took me a veeeeery long time to realise they were simply tapping their heels, got it eventually :) I can only imagine that I was very amusing to watch up until this point.

O.M.G N'Sync is genious, massive fan, love the song, love the routine, loved the boy band on stage at Supernova! Sarah Norman <3

It was then time for a well earned rest, lunch at quartelies always mean Ginsters Chicken and Mushroom Slice mmmmm and haribo cherries, it's tradition.

Straight into Body Attack which I'm sure nearly killed me, I lost track of how many tracks we had done and sighed in relief when I thought we had finished as my legs were beginning to slow....Kc then jogs up front as the next track kicks in, my mind was yelling 'noooooooo I can't possibly do it' stupid mind, I did it, and cheered practically the whole way through, I must had just been having a mind malfunction, after all 'when your body screams, tell it to SHUT UP!'

And last but definitely not least...Body Balance 52.

This is my second Body Balance release and I cannot wait to learn it and begin teaching it! Like with Body Combat 47 I love the first two tracks, I like them all if I'm honest, but it was those two that really stuck out for me. This was the perfect way to finish such a manic day I want Balance to be at the end of every quartely. I haven't had the chance to have another look at it yet but there is some bonkers goings on in the core tracks, bonkers= fun. R kelly brings back some memories!

I cannot wait for the next quartely, Saturday June 4th at the K2, I've already checked :D

A massive thankyou to Fitpo, The Presenters, all at Les Mills and all who were involved in Supernova, I had a fantastic day as always and left feeling exhausted but very inspired, can't wait to do the Body Combat AIM1 next month with Tanya!

Beats to Make You Move Your Feet

2011-03-09T12:49:00.000Z

Yesterday when I was doing Workout 1a I was listening to Mcfly's greatest hits album. I love the sound of Mcfly, the music did the trick, it kept me going whilst keeping me entertained.

Pancake day

2011-03-08T12:13:00.000Z

Hello Pancake Day 2011!

Is anyone giving up anything for lent? Me, for no reason in particular, I am going to give up chocolate.

Some people may think that it will be easy. I. Beg. To. Differ. I eat chocolate practically every day and have a massive sweet tooth, therefore I know I am going to find this extremely tough. The next 40 days will be hard but I do love a challenge

I reakon I can do it though :) Bring it on!!

My Week in Exercise

2011-03-07T14:10:00.000Z

I preach to clients day in day out about the importance of rest days from exercise but never seem to find a space to fit one into my week. This week my lack of never resting really caught up with me which severely affected my training regime, everything I did was lethargic and half-hearted, resulting in me doing nothing all day on Thursday AND Friday and feeling sorry for myself indeed. I have now looked closely at my schedule and found myself a rest day! From this day onwards, unless it is a million per cent essential, I am no longer going to do any form of training on a Thursday (lets see how long this lasts).
Note to self: Rest.
This week went as follows:

Monday:
Run 4.65 miles
Workout 1a
Body Attack
Body Balance

Tuesday:
By this point all I wanted to do was sleep.
Body Pump 74
Run 3.59 miles

Wednesday:
2x Body Balance 51

By this point all I wanted to do was lie down...forever

Thursday:
Nothing

Friday:
Nada

Saturday:
Body Pump (mix)
Body Combat (44)
Vipr Circuit
Body Balance (51)

Sunday:
Spin
Family Cycle
Vipr Circuit
Body Combat (44)

By this point I felt great again!

Beats To Make You Move Your Feet

2011-03-03T11:06:00.000Z

Yesterday whilst I was working out I listened to Avril Lavignes album. I love her sound, she definitely keeps me going! Looking forward to her bringing out her new album.

Week in Exercise

2011-03-01T10:42:00.000Z

I had a relatively chilled out week in exercise this week, I had a deadline for a uni assignment on Friday so naturally had to spend alot of time on it this week therefore allowing my training to suffer.
Note to self; 'must stop leaving work untill the last minute!'

Monday
Run 50 mins
Body Pump 69
Workout 2
Body Attack 71
Body Balance 51
So Monday went well, quite busy. I'm a bit backwards in that I love Mondays. I however HATE getting multiple stitches in Body Attack, 2 weeks in a row that the stitches have tried to kill me!

Tuesday
Run 46mins, same route as Monday, knocked 4 mins off the time.
Workout one
Body Balance 51

Wednesday
Body Balance 51
Workout 2
Did uni work aaaaall day after that, then got distracted by my flat mates doing drinking games in the kitchen involving an assault course, I had to join in...minus the drinking.

Thursday
A whole day spent on Uni work, took a short break to teach WaterWorks, which was ever so very hot, see WaterWorks Page for a brief summary. I was then up untill 2am, subitted my work at 1.30 am 14.5 hours early, yesssssss.

Friday
Quite a quiet day, I travel home on Fridays so have the pleasure of spending 3 and a half hours on a train before teaching Body Combat, I taught a random mix today.
Track 1: 43
Track 2: 36
Track 3: 35
Track 4: 35
Track 5: 35
Track 6: 35
Track 7: 44
Track 8: 44
Track 9: 44
Track 10: 44

Saturday
Body Pump 74
Body Combat Mix
Body Balance 51

Sunday
Body Balance 51
Spin
Family Cycle
Body Pump 74
Body Combat Mix

Reading back over this post I see that maybe it wasn't as chilled out week as I originally thought. I must fit a rest day in.

Workout 1a

2011-02-23T14:39:00.000Z

Time for a new workout!

Workout 1a.

Running Intervals

1 min walk 7.0

1 min Run 16.5 x3

1. Chest Fly 8kg dumbells 12 reps

Tricep pullover 12.5kg barbell 12 reps x3

Running Intervals x3

2. Shoulder Press 6kg dumbells 12 reps

Front raises 3kg dumbells 10reps x3

Running Intervals x3

3. Cable wood chop 5kg handle attachment 10 reps

Tricep pushdowns 6.25kg rope attachment 12 reps x3

4. V-sit, twist On Bosu ball with 5kg med ball 10 reps

V-sit leg extension On Bosu 10 reps

Plank 60 secs x3

When I Grow Up

2011-02-17T12:05:00.000Z

This is my second week back at uni now since my extremely long two month Christmas break. My timetable is quite pressing so I'm struggling to fit my training in (I wish you could hear the sarcasm in my voice). I have five hours of contact time per week...spread over 3 days?!?! I would love to know where my tuition fees are going. If they put all of the five hours into one day I could commute up to uni and work full time back home home! Not that I don't like Loughborough but here I am paying £82 a week rent, paying for bills, and living off a student loan, when I could just be paying £40 for a return train ticket once a week, gah.
I sometimes think to myself; why am I doing this? Then I remember; 'one day Sophie, your knees are going to pack in then what will you do?' Also I do actually find the degree very interesting (in the short space of time when I am in learning stuff).

So what do I want to do with my life? At the top of my long list; I want to go into Fitness Presenting. Actually, I am quite desperate to do that, so fingers crossed!!
-I also want to teach other instructors for module training in programmes such as Les Mills programmes, WaterWorks, ETM maybe even Gym Instructor courses.
-I would like to run Fitness Bootcamps (watch this space, and watch out Daddy I may need some -money, haha joking, I'm already saving).
-Health and Fitness writing, I enjoy writing, I wrote my autobiography when I was 8, I have started writing a fiction book, details of which will only ever come out if I finish it. I would love to freelance for health and fitness magazines though, writing about your passion, yes please!
-Maybe try out the police force, I wanted to be a PTI in the army at one point, but then someone told me I would have to serve in the army first...no thankyou (if anyone knows anything about this please let me know!)
-Soooo, what else do I want to do, open the gym of all gyms with atleast 4 studios :) with the widest range of group exercise classes and instructors ever! That would be awesome!
-Teach Secondary school PE.
-Be a vet and work in Africa! (Definitely doing the wrong degree than)

Most of all I want to change people's lives. I want to teach the best possible classes that I can, I want to inspire people to try their hardest, to 'be the best that they can be'. The best feeling in the world is when someone speaks to you at the end of a class and tells you how good you have made them feel.
There is one occasion in particular that sticks out in my mind when there was a lady who I noticed was a bit puffy eyed at the beginning of Body Combat, she didn't look happy at all, putting in zero effort, just didn't look like she wanted to be there. I kept my eye on her and little bit worried to be honest, but by the end of the warm up she was shouting with everyone else, her effort level had soared and she was looking a hec of alot happier. At the end she hung around until everyone had left, I had spoken to her before but she said she would catch me in a minute.
She came to me when it was just the two of us left and told me she found out the night before that her husband had been cheating so she chucked him (then came to Combat the next day! Superwoman I know). She had just wanted to get out of the house so she would stop sitting around crying and feeling sorry for herself, she said the class made her feel amazing, and that she felt a massive weight lift off her shoulders, experienced a massive stress release and could see she was better off without him, she didn't need him, then she thanked me. In my head I was thinking 'eh? what did I do?' Whilst trying to figure this out, she have me a hug (now, not many people are very willing to touch me after a class and I am absolutely soaked.) This is when I realised I really am in the right job, to make people feel good makes me feel good. They can only put in as much effort as I put in, so the day I pull back and take it easy in class is the day I know I need to hang up my mic belt.
I love my job
I love my participants
I want to help change the world one class at a time.

Beats To Make You Move Your Feet

2011-02-05T15:13:00.000Z

New feature to Barrett's Fitness is 'Beats To Make You Move Your Feet'

Each week I am going to share with you music that will get your mind and body through any workout!

This track called 'Spotlight' by Mutemath and in my opinion is awesome! It's great for interval training and makes a kick-ass spin track.

Let me know what you think.

Weight Training Tips

2011-01-31T14:53:00.000Z

As soon as I am 100% back to normal after having my wisdom teeth removed and am allowed to exercise again I will be getting right back into weight training.

For a few tips visit the home page. Click here to view.

Wisdom Teeth Removal

2011-01-29T11:38:00.000Z

So as anyone who follows me on Twitter or Facebook knows, I had to have my wisdom teeth taken out on Wednesday. I was told last April that I needed them out but I was a chicken and didn't do it using Uni as an excuse, but when I went to the dentist last week he said I had to get them out asap as my botttom left one was growing horizontally under the gum and was decaying (bleaugh) risking infection. All in all the experience wasn't bad atall, all of the hospital staff were really friendly. The worst part of it was that I wasn't allowed to eat after 7am or drink after 11am which left me extremely hungry and thirsty whilst waiting for my 15.30pm appointment!

I was asked loads of questions before hand, had my blood pressure and pulse taken, which was quite low at 54 (chuffed). After that I dressed myself in my trendy hospital gown and had to take all of my bracelets off :(

After about an hour I was taken to a room with a bed in it to be anesthetised, the nurse who took me round does my Body Combat classes! Small world! All the people in that room were really chatty and lovely while they put me under, the next thing I remember was being in another room with horrible tasting tampon type things in my mouth with one nurse saying my name to bring me round.

My parents were waiting for me back in the room where we started where I just had to lay down, drink water, and chill out, I had my blood pressure and pulse taken another few times, then I was presented with a Strawberry yoghurt and asked to go pee, then I was homeward bound!

I am now still resting, just lazing around reading my book, sleeping, occasionally eating, waiting for the attractive swelling to go down in my jaw and for the day I don't need to take these painkillers anymore as they make me very sleeeeeepy, I slept on and off yesterday untill four pm!

My parents have been looking after me very well, getting me things when I need them, my lovely boyfriend bought me flowers and soup and says he still loves me even though I look like a hamster (isn't he nice) and my sister bought me some Ben & Jerries! Yummy!

I would like to say a massive thankyou to everyone at Eastbourne DGH involved in my lil op for being so kind and comforting :)

Workout 2

2011-01-22T13:16:00.000Z

So, you have seen my Workout one pushing programme, which you can view here, take a look at my workout two, pulling programme.

Warm Up: 1km Crosstrainer level 6 (x-training properly, not using the momentum of the machine)

Cardio: Rower 2000m original aim in 8 mins...not gonna happen! Now aiming for under 10 mins.

1. Assisted Chin ups 35kg 12 reps
Pulley 15kg 12 reps

Rower 500m

2. Bicep Curls 12.5kg barbell 12 reps
Single arm rows 8kg dumbell 12 reps

Rower 500m

3. Power Clean 20kg Olympic Bar 8 reps

WaterWorks Certificate

2011-01-21T13:48:00.000Z

Yesterday I received my WaterWorks Instructor Certificate :D

Yay!

Running in the countryside

2011-01-20T18:26:00.000Z

I went for a wonderful run this morning, once again around Friston and East Dean. Running through the countryside provides a much more varied terrain than running around Loughborough and down on the Seafront. It's great to find myself running up and down hills, dodging horse poop and jumping in and out of tracktor tracks, which are very deep! Here are a few photos I took on my phone dure in the run

When running through Friston it is pretty much inevitable that you will come across a twitten, I myself traveled through three today. I say travelled as I would be lieing if I said I ran through them and I most definitely would not advise running through this one!

It is steep and extremely slippery! I have slid down it a fair few times!

Workout 1

2011-01-17T12:11:00.000Z

I am currently going to the gym 4 times a week (among other things; running, classes etc). I have two different programmes both which I carry out twice in the week. I'll run these programmes for four weeks before changing them up again. It has been quite a while since I have used a gym consistently, other than going through Body Pump chore in it, as I enjoy running and am a class freak not much of a gym bunny anymore, but I am getting back into it and am actually really enjoying it. I'm still on my Christmas holidays from Uni so I have the pleasure of using the latest LifeFitness gym equipment in the Eastbourne David Lloyd Club.

Workout 1 is a 'pushing' programme where the resistance exercises focus on pushing. Workout 2 focuses on 'pulling'.

Workout 1. Pushing

Running Intervals

1 min walk 7.0

1 min Run 14.0 x3

1. Chest Press 12kg dumbells 12 reps

Tricep Extension 12.5kg barbell 12 reps x3

Running Intervals x3

2. Shoulder Press 15kg barbell 12 reps

Side raises 3kg dumbells 12 reps x3

Running Intervals x3

3. Cable wood chop 5kg bar attachment 12 reps

Tricep Dips on box 10kg vipr on lap 12 reps x3

4. Jack Knives exercise ball 10 reps

Overhead and leg extension 6kg dumbell 10 reps

Single arm plank hold 30 secs each side (helps with Body Pump 76) x3

Nike Running Socks

2011-01-14T21:38:00.000Z

Just incase I forget which foot is which!

2011-01-13T22:59:00.000Z

My Tuesday started bright and early(ish) teaching 9.30am Body Pump 76 followed by Body Combat 46, I then went home, consumed far to many biscuits (took me soooo long to get that spelling right, ~~buiscuits~~, ~~buscuits~~, ~~biscits~~). I enjoyed these classes thoroughly and am proud to be keeping my squat weight up at 32.5kg, for anyone who hasn't taken part in a Body Pump class and is currently thinking, 'is that it?' then I invite you to please squat this weight at for 5mins and 12seconds at various tempos, whilst coaching technique, encouraging others, and singing along with Lady Gaga's 'telephone'. The lower back isn't loving it so much is it? The Combaters tried to have a quiet class but I was having absolutely none of it, of course. I'm still working on my LA Fitness lot who are quiet as mouses.

After the obscene amount of biscuits which I decided to chomp my way through to help out my family who may be trying to avoid the snacks in the new year (that's my excuse and I'm sticking to it!), I went out for a 40min run through Friston, Jevington, and East Dean. A run which was plagued by stitches, I blame the biscuits!

Later on in the day I took myself down to the gym to do my Workout I. Unfortunately I was short on time and wasn't in a very good frame of mind so I skipped on abs and the third lot of exercises. Naughty, I know.

My day finished with teaching a 45minute Spin class at Fitness First, a great bunch who always work hard.

Bed Time.

Wednesday wasn't quite so intense I had a morning Conditioning class, and an evening Body Balance Class. Unfortunately I once again slightly messed up the Thai Chi track and managed to finish the hip opener track 8 counts early, nothing too drastic! I got really good feedback though which I was really pleased with as it was only the second time I have ever taught Balance.

Today the weather wasn't appealing enough to encourage me out of bed until 10.30 am so I had a relaxing lie in, the popped to the gym for Workout II, the ab workout I skipped on Tuesday and the leg workout I always do Thursdays, the day before no run day, however, I missed my run both today and yesterday so I will most certainly be out running tomorrow, whatever the weather!

Caught The Lergie

2011-01-10T21:43:00.000Z

It was inevitable, after prancing around mega chuffed that I haven't caught the lergie whilst everyone else in the country seems to have got it...I now have it. Brilliant. Luckily I haven't come down with it too bad (fingers crossed it stays that way) I have only got an irritating cough which sounds like the bark of a German Shepard. It was inevitable that I would get it really working with such a large amount of different people and also as my boyfriend came down with it pretty badly. If I don't get better within the next few days I will start taking my favourite cough medicine, Pholcodine Linctus from Boots, it tastes lovely!

However, in true Sophie Style, it hasn't stopped me from doing anything I had planned, I still taught Body Pump and Body Combat on Saturday morning followed by my gym workoutII, with my voice only failing slightly in the lunge track in Pump (good job it is a good song!) On Sunday I taught my new Spin class followed by Family Cycle and Body Combat, the latter being microphoneless. Fab. I took it easy today as I am really keen to shake this off so I took a 55 minute run through Hampden Park and Willingdon with Jason cycling by my side. As a reward I got grilled bacon, poached eggs toast and beans on my return from the run :) I love baked beans more than you could ever imagine!

Training

2011-01-07T14:02:00.000Z

I have been a busy bee this week, back into teaching on a regular time table and training alot! I taught my first Body Balance class ever on Wednesday! I was so excited, it went really well and I enjoyed it so much. I messed up the choreography in the Thai Chi track a little bit, but I don't think anyone actually noticed. I really surprised myself teaching the relaxation and meditation section of the class as I really didn't think that I was going to be able to pull it off but I managed it, I surprised myself alot!

Other than teaching I have been doing lots of running, around Eastbourne and also on Wednesday I ran from Brighton Marina into Hove and back again. How I am going to be able to run this marathon I do not know, but if I cross the finish line I will be the happiest girl in the world!

I also have a new gym programme. Personal Trainer Jason Day and I put it together. I have two separate programmes for the upper-body and core, both including cardio. Workout One is a 'pushing' programme and Workout Two is a 'pulling' programme, with a separate programme for legs which I will do the day before my no run day.

Happy training to everyone!

Resting (Weds 29/12/10)

2011-01-03T17:49:00.000Z

My legs were in absolute agony all yesterday evening and this morning, walking downstairs was not on my list of things to do, not more kettlebell lunges for me please! I decided to take it easy today, I did Body Balance first thing, followed by teaching WaterWorks, which actually isn't a physically easy thing to do, any other aqua instructor will understand. I then got myself in the pool for a swim, which was cut short at 300m when I saw a bloke blow his nose into his hand then wash it off in the pool, it made me feel physically sick. There should be a swimming pool etiquette sign up at the side of the pool which has to be read before using the pool. Today is the first time I have been swimming since I came back to Eastbourne for my Christmas holidays. It made me miss LA Fitness in Loughborough alot as if there are other people in the pool there when I am, they are only about 2 others maximum, I normally have the pool to myself! I need my own pool. End of.

Happy New Year Everyone

2011-01-01T12:38:00.000Z

Beachy Head Run

2010-12-30T11:09:00.000Z

Yesterday Jason and I went running over the hills at Beachy Head. It.was.so.hard! A 46 minute run which had me aching so so much at the end! (I was aching before we did it too if I'm honest)

Boy was Eastbourne foggy yesterday! Whilst running over Beachy Head we couldn't even see the cliff edge!

Here I am fighting my way up this horrid hill

Jason egging me on, I really did need it as that hill sure was defeating me!

You can also see Jason clutching my Powerade Zero drink in his pouch

Running again

2010-12-29T16:21:00.000Z

Went for a belated run down on Eastbourne seafront yesterday morning, my first fun in a few weeks so I wasn't expecting much from it, but I really need to get training for this marathon or I have absolutely no chance of crossing the finish line alive! 5.36 miles (8.62km) in 1hour 2 min not good! Better luck next time!

The afternoon brought me a personal training session with Jason Day, running intervals on the treadmill, followed straight away by 20 reps of 25kg deadlifts, dynamic lunges across the gym (its a big gym) with an 8 kg kettlebell in each hand, phoar they were deadly! Back on the treadmill for more intervals, followed by vipr curl and presses for one minute, straight into tricep dips with vipr bar on my lap for one minute, followed by pushups. Back to the treadmill one last time, where I had to cut the session short as I forgot some books that I had to give to someone by 4! oops! After all of this I had a practice of Body Balance and a stretch afterwards then called it a night.

My flexibility is already improving, when I went on the balance course I could only sit in straddle with my hands on the floor, now...I can get my elbows on the floor in front!!
Soon this will be me :)

Body Balance™

2010-12-27T23:15:00.000Z

The latest course I have been on is the Body Balance™ module.

'BODYBALANCE™ is the Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance. Like all the LES MILLS™ programs, a new BODYBALANCE™ class is released every three months with new music and choreography' (lesmills.com)

It was probably my favourite (out of the five I have done) Les Mills module! I really did have a fab weekend, I'm really looking forward to teaching Body Balance™ and finally being flexible again. The module leader Lee Hopkins gave us an insight to Tai Chi, Yoga and Pilates and taught us 'proper' breathing. I learnt so much and came away from the module truly inspired to be an inspirational role model for all my participants. There are many benefits of taking part in a Body Balance™ class such as:

Improve your joint flexibility and range of movement
Increase your core strength
Improve your cardio-vascular function
Burn calories
Reduce your stress levels
Provide a lasting sense of well-being and calm
Focus your mind and raise your level of consciousness (lesmills.com)

If you do alot of training be it strength and conditioning, or cardio (or both hopefully) then Body Balance™ will be of massive benefit to you and your training. Stretching you out, strengthening your core and teaching you to correctly breath when exercising so as to ensure you execute all moves effectively. If you lead a hectic lifestyle then Body Balance™

will help you to unwind and re-centre your thoughts and feelings, and with a class that ends with 10 minutes of relaxation, how can you complain?

Merry Christmas

2010-12-24T17:31:00.000Z

Wishing you all a fantastic Christmas!

My snow affected week in Exercise

2010-12-06T15:00:00.000Z

Monday
Spin, abs, Swim 500m
Spin 1 hour, spin 1/2 hour

Tuesday
No run due to a ridiculous amount of snow! Taught Dancercise

Wednesday
On my way to work this morning I slipped and fell on the ice, in doing so I hurt my ankle, no exercise for me today :(

Thursday
Still got a sore ankle, yet another training free day

Friday
I was unable to make it back to Eastbourne to teach my classes this weekend so I had to stay in Loughborough. I did Body Combat in the evening

Saturday
Body Pump, Body Attack, Swim 520m, Body Balance

Sunday
Body Combat

This week was in my eyes, a rubbish week in exercise!

WaterWorks Diary of an Instructor

2010-12-01T09:35:00.000Z

My mixed gender WaterWorks class is still going strong, with the numbers continually growing! Only had one space left today! I'm really happy to be teaching this group, I get on great with them, their always smiling, always engaging with myself and one another, and always coming back for more! They really like knowing the routines, (and trying to pre-cue me, which seems to be an ongoing joke with them now, really need to launch WaterWorks2!) I'm just waiting to get the funds so that I can get the annual membership for WaterWorks in order to get the new release.

The WaterWorks community is definitely growing and is now growing from a 'wave of change' to a tidal wave!

Barrett's Fitness

Les Mills Evolution

Kickboxing Grading Day

Need a Lift?

Re-shuffle

Kickboxing

Beats To Make You Move Your Feet

New release launch

Summer Sport Tanlines

I'm Baaack!

My Zumba Teaching Experience

FitPro Convention Day One

Body Combat AIM1

Healthy Shopping Tips

he fresher the food the more nutritious.

Fish is great for essential oils such as omega 3, but avoid fish with high mercury content. If like me you don't like fish either, you can take omega 3 supplements available from most pharmacy's.

- Go for a low-fat salad dressing, you know when you go out for dinner and someone says ‘oh I’ll have a chicken ceasar as I’m cutting out fat’ uuuum you may aswell have a pizza! In other words, salad=good ceasar dressing=bad!

Go for a low-fat salad dressing, you know when you go out for dinner and someone says ‘oh I’ll have a chicken ceasar as I’m cutting out fat’ uuuum you may aswell have a pizza! In other words, salad=good ceasar dressing=bad!

Go for a low-fat salad dressing, you know when you go out for dinner and someone says ‘oh I’ll have a chicken ceasar as I’m cutting out fat’ uuuum you may aswell have a pizza! In other words, salad=good ceasar dressing=bad!

- Choose a salsa dip rather than a creamy one, as seen in 'Party Tips below'.

Choose a salsa dip rather than a creamy one, as seen in 'Party Tips below'.

Choose a salsa dip rather than a creamy one, as seen in 'Party Tips below'.

Finally,

Save the planet, take your own bags :)

Weight Training Tips

Fight the dreaded lergie

Finding The Right Gym For You

Party Tips

Interval Training

Beat the Christmas Bulge

Workout 1b

Gym Closure

FitPro Convention Day Two

How very appetising

Les Mills Supernova

Beats to Make You Move Your Feet

Pancake day

My Week in Exercise

Beats To Make You Move Your Feet

Week in Exercise

Workout 1a

When I Grow Up

Beats To Make You Move Your Feet

Weight Training Tips

Wisdom Teeth Removal

Workout 2

WaterWorks Certificate

Running in the countryside

Workout 1

Nike Running Socks

Caught The Lergie

Training

Resting (Weds 29/12/10)

Happy New Year Everyone

Beachy Head Run

Running again

Body Balance™

Merry Christmas

My snow affected week in Exercise

WaterWorks Diary of an Instructor

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Go for a low-fat salad dressing, you know when you go out for dinner and someone says ‘oh I’ll have a chicken ceasar as I’m cutting out fat’ uuuum you may aswell have a pizza! In other words, salad=good ceasar dressing=bad!

-
Choose a salsa dip rather than a creamy one, as seen in 'Party Tips below'.