Boot Camp Beach Training

Boot Camp body resistance training is a great way to build and tone those beach bodies for the summer. Most people have the misconception that cardiovascular exercise, like running and cycling, is the best form of exercise for burning fat. The truth of the matter is that a good body resistance training session that can be carried out on the beach can burn far more body fat than running.

Beach Boot CampBoot Camp Beach Body resistance exercises are predominantly used to improve strength and are great beach training exercises that any great weight loss boot camp prescribes.

Rest between exercises for strength training should be between one to three minutes, allowing energy stores to replenish.

The body’s response to boot camp strength training is muscle growth. During this process an aching sensation occurs in the muscle group; this is known as `The Two Day Ache`. Its name speaks for itself as this is when the pain is at its worst. During these three to four days the body burns carbohydrates and fat to fuel the muscle growth. To this end body resistance training is one of the highest fat burning boot camp training systems.

Boot Camp Beach Training Exercises

Three great exercises we do plenty of at Reboot fitness boot camp that can be carried out at the beach that combined can train all of the muscle groups in the body. You could even stick them in half way through a run:

Boot Camp Beach Training Exercises 1

Press-ups lie on your stomach with your hands on the floor and your thumbs positioned shoulder width apart. Depending on ability the level will depend on the type of Boot Camp Beach Press-up performed. The harder of the two exercises requires you to lift your chin up to allow the chest to touch the floor then keeping the rest of the body rigid by engaging the core muscles. From that position extend your elbows to full extension and then lower the chest to the floor by flexing the elbows. The easier of the press-ups is to place the knees on the floor instead of the feet therefore reducing the amount of weight above the hands. This exercise when performed correctly trains most muscles throughout the body.

Boot Camp Beach Training Exercises 2

Sit-ups – lie on your back on a mat with your knees slightly bent placing your arms across your chest with your fingers in the depression of your clavicle. A full Boot Camp Beach Training Sit-up will be completed when you sit up until the base of your neck is directly above the base of your spine; lower back down into the start position under control until your shoulder blades are in contact with the floor. Benefits of having strong abdominal muscles include better control of breathing and also an increase in overall strength and power.

Boot Camp Beach Training Exercises 3

Burpees – stand upright with your feet together, by bending at the knees and hip, place your hands on the floor beside your feet. While keeping your feet together jump back into the Boot Camp Beach Training press-up position with your hands and feet on the floor. To complete the exercise return to the standing position the same way you got down and jump into the air bringing your knees to your chest. This is not for the faint hearted and you may not find it easy.

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Top 10 Fitness Boot Camp Tips!

Christmas Fitness Boot CampPeople often ask me what my top boot camp training tips are, so in this I am going to give you my top ten tips on exercise and fitness Training…

10. Remember – One Step At A Time!

I often meet people at boot camp who have decided to get fit. They put together a list of all the things that they are going to change:

. Smoking
. Diet
. Alcohol
. Exercise
. Drugs

They decide to change all these things at the same time in the hope of getting fitter and making a drastic lifestyle change. The problem is that changing so many things at once is hard to maintain. When the inevitable happens and they slip up, by having a cigarette or drinking too much, they feel that they have failed and give up on everything. They then go back to where they started and, in addition, now feel like a failure. By taking things slowly and setting realistic goals there is more chance of success. If you continue living your existing life and introduce exercise then you are in a better position than you were before. Once you have been able to make exercise a habit you can then begin to change other aspects of your life that you feel need to change.

9. Group Training

Group training sessions like a fitness boot camp can be very helpful in giving you some competition and motivation which, in turn, encourages you to push yourself harder than you do when training on your own.

If, however, group training sessions are all that you do then it would be beneficial for you to fit in at least one cardiovascular endurance training session each week for you to do on your own at your pace; this should last 40-60 minutes.

8. Breathing

When we exercise effectively, the muscles in our bodies demand oxygen. It is therefore important to regulate our breathing pattern with the type of exercise we are doing.

When weight training we should exhale on exertion. When taking part in a cardiovascular type exercise like running, swimming or cycling then it is beneficial to breath in rhythm with the particular activity. This can also help to focus the brain and get into the exercise zone.

7. Rest Days

If our aim is to increase fitness levels and strength we should push the body during our training sessions hard enough to warrant the body to require repair. To this end the most important part of our training schedule should be recovery, as this is when we actually get fitter and stronger.

I would suggest that if you train six or even seven days a week you are either continually picking up injuries and illnesses or you are not training hard enough during your sessions. You should have at least two rest days a week or eight rest days each month. Our fitness boot camps run for five days leaving the other two days for rest to allow the body to recover.

6. Annual Training Diary

Have a yearly training cycle in which you train for three specific events throughout the year. These may be triathlons, a 10k run or something smaller such as a 1k run.  After each event you should allow a recovery break where your body recovers from the strict training routine, allowing you to focus on your next training period. The year should be broken down into three training periods. You will then have three training diaries with specific events or tasks to focus on.

5. Press-Ups

It never ceases to amaze me that people who have attended fitness clubs and gyms for years cannot do a complete press up, ie one full range of motion, chest to floor then arms fully extended. This is one of the most simple exercises to learn and can be done at home in your own time. A good tip is to count how many press ups you can complete in a minute and make a record of it. This is an excellent way to monitor your strength progress. Great improvement can be achieved is a short period of time, we generally see a 25% improvement throughout one of our 5 day fitness boot camps.

4. Abdominal Strength and Endurance

There seems to be a current trend to do stomach crunches instead of sit ups. While crunches do have their merits, I believe that the only way to fully train the abdominal muscles is to learn how to complete full sit ups. This then covers the full range of motion that is controlled by the abdominal muscles.

3. Correct Technique

Never compromise the correct technique in order to achieve your required number of repetitions.

Strength training is all about finding the failure point and therefore demanding improvement from our muscles. If during a training session we compromise technique to complete a set we are using other muscle groups to cheat, thereby preventing the muscles from being trained to find failure.

2. Mind Set

To be able to train most effectively our mental and physical self need to be in tune.

During a training session, most people concentrate on how hard the session is getting and how long it will be before they need to stop due to the severity of the activity. We should really focus on how well we are doing and how comfortable we feel, while remembering that your body will recover!

1. Assess – Set Goals – Plan Training – Train – Achieve Goals – Re-Assess

This speaks for itself. If you never assess your current fitness level then you will have no idea how effective your training is. Set your goals, plan your training and then reassess to monitor your progress. Progress gives you the drive to continue and will prove how effective your training is.

So there you go I hope you have found it helpful and remember small changes can make a big difference!

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The Boot Camp Story So Far

Welcome to the new Reboot Blog!

Fitness Boot Camp Head CoachMy name is Mark Hooks and I am an ex-army physical training instructor. I now live and work in Poole and, over the last 10 years, I have been running regular fitness classes and triathlon courses around the south coast and also work in several of the local schools tackling obesity within the family unit.

We all know the benefits of living a healthy lifestyle; the tricky bit is finding the balance between exercise, diet and enjoying life. Some people can become disheartened by following the same recommended training schedules but not making any real progress. I have found that the hardest part of training is getting started. committing to yourself, friends or family that you are serious about getting fit and meaning it.

Two years ago I decided to set up a Residential Fitness & Weight Loss Boot Camp and I think its name explains what I wanted it to achieve perfectly. REBOOT!!!!

The first year was spent developing and implementing everything I had learned working in the fitness industry over the last 15 years. After many hours work over 12 months we were ready to go and Reboot’s first fitness boot camp was launched in April 2010. I put together an amazing team including a mind coach, nutritionist, fitness team, chef and massage therapy team. Our first boot camp was awesome and it started the journey for a very special young man Usman Ulhaq who weighed over 27 stone. He has since been to three more Reboots and now weighs under 20 stone. He plans to return in April 2011 and is working hard so he can kick my ass up the amazing hills Dorset has to offer.

Since April things have continued to improve and we have had nine other successful weight loss boot camps with many similar success stories.

So what is different about Reboot and other fitness boot camps?

Reboot is an education. not just about fitness but also how the mind and body work together and healthy nutrition. Prior to setting up Reboot I prided myself in empowering my clients with enough information for them to become their own personal trainer. I achieved this by meeting them weekly over a three month period and setting a weekly training programme for them to follow and log their results prior to their next session. During their three month personal training programme they were shown how to carry out speed, endurance and strength training sessions. All these sessions were specifically linked to a three month goal – for some this was a mile and a half run and for others a triathlon or Iron Man.

When developing Reboot I condensed the three month personal training course into a five day residential fitness boot camp and included three months personal training after care. When a client leaves Reboot they take with them a weekly training programme to follow when they get home. At the end of the first week home they email me their results and I adjust their programme according to their goal and email the following week’s training programme back. At the end of the three months they are invited back to a weight loss boot camp day in Dorset which acts as a reunion and also a chance to fulfill their goal. This is the main reason why I feel Reboot works!

So here we are almost 12 months on and each month produces more exciting success stories. Since December we have been providing the Rebooters with a DVD highlighting the challenges of their week which allows them to share their experience with family and friends on their return home. It also acts as a great motivational tool when they are at home and do not have the Reboot team there to encourage them. They can simply watch their DVD which evokes similar emotions experienced on their fitness boot camp week.

One of the main things say at the end of Reboot is that it is a life changing experience! If you want to read any of the many glowing testimonials we have received the you can click here.

Well I think that brings us up to date! I have every intention of regularly updating this Blog with stories of other Rebooters as they arise. Over the next fortnight I will get each member of the team to introduce themselves and tell you what they are all about.

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Best Fitness Results Boot Camp

Prior to setting up Reboot Dorset Fitness Boot Camp I have had experience working in many different types of gyms, from within the military through to civilian private health clubs, public health clubs and leisure centres.

Fitness Boot Camp FamilyThere seems to be various areas of importance depending on the type of establishment you attend. I found that the best results were attained within the military gymnasiums. I spent some time at Worthy Down Training Camp in Winchester and the main focus of importance was results, ie specified goals, linked with appropriate assessments and training, with realistic timelines to enable the individual to develop and improve gradually and incrementally. The instructional content was not designed as a ‘feel good’ factor for the clients – it was there to achieve a set outcome.

When I left the Army in 2002 I went straight into the private sector, teaching various group exercise classes and developing training programmes. Time and time again I meet people who want to turn up to sessions and get away with as little as they can but expect to see results. They have the mentality that attending a training session reflects accomplishment, rather than working hard to achieve results. I believe this is down to both instructional expertise and the general gym ethos.

I have also worked as a Gym Manager within several private health clubs and found it was all about sales, ie new memberships, maximising profit, personal training or the new fad health supplement that the club had signed up to. Little, if any focus, was placed on increasing the clients’ physical ability or aiding their clients to achieve goals.

A typical gym with around 20 running machines, swimming pool and say 20-30 weight training stations requires between 4,000-8,000 members, paying regular membership, to cover costs. Yet they only have enough equipment for around 100 clients to use the establishment at any one time.

When you sign up to a gym the gym instructor may take you around the gym, advising you to spend around 10 minutes on two or three various types of cardiovascular equipment like the stepper, x-trainer and rower, then suggests you use half a dozen weight machines before relaxing in the pool or sauna. The first time you leave the gym feeling great then after several visits find the routine quite easy. You weigh yourself several months later with little or no change whatsoever. The lack of results and momentum may mean that you use your gym once a month, if at all, but continue to pay your monthly membership. Obviously this is great for the gym but not so good for the client who has never set or achieved a physical goal and may actually have put weight on.

I have yet to meet an establishment that runs proper physical assessments on their clients, for example a timed run, 1 x repetition maximum, best effort sit-ups or press-ups. This means that clients have no idea of their current fitness levels or how they have improved. This is all covered in greater detail during our 5 day fitness boot camps.

I know it all sounds very negative but there is light at the end of the tunnel. By following a proper training schedule, whether strength, endurance, speed or a combination of all three, you can begin to train efficiently with training sessions that work for you. At one particular council owned gym that I worked for I was informed that clients did not want to get fit, they just wanted to turn up to make themselves feel better. If this is how health clubs and leisure centres are setting their standards then the levels of obesity and health related diseases are only going to continue to rise.

Billions of pounds have been spent on research to find out how we can most efficiently get stronger, faster and all together fitter. This information is used for athletes all around the world yet facilities that the general public use do not adapt these proven methods. To see how you can start to train smarter why not check out one of our fitness boot camps via our home page.

Well that is it from me for now!

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Boot Camp Strength Training Advice

In this Blog we are going to discuss boot camp strength training so we can begin to build and tone our bodies. Most people have the misconception that cardiovascular exercise, like running and cycling, is the best form of exercise for burning fat. The truth of the matter is that a good strength training session can burn far more body fat than running.

Best Gym in the world

Best Gym in the world

Weight training is predominantly used to improve strength. This is achieved by carrying out between one and 25 repetitions in any one set. The amount of sets undertaken depends on time available. Research has shown that over a six week period training five times a week one set can improve strength by 34% and three sets five times a week can improve strength by 36%, only a 2% improvement for three times the amount of work.

The main goal in boot camp strength training is to find failure in any given muscle group, therefore demanding improvement. It is vital to maintain good form and push until it is physically impossible to push anymore. At this point congratulate yourself for achieving your goal rather than beating yourself up for not being able to perform another exercise.

Rest between exercises for strength should be between two to three minutes, allowing energy stores to replenish. This may need to change for sports specific training as you may find out at fitness boot camp.

As a rule of thumb the larger muscle groups should be trained first leaving the smaller muscle groups to the end of your work out.

The body’s response to strength training is muscle growth. During this process an aching sensation occurs in the muscle group; this is known as `The Two Day Ache`. Its name speaks for itself as this is when the pain is at its worst. During these three to four days the body burns carbohydrates and fat to fuel the muscle growth. To this end strength training is one of the highest fat burning training systems.

The body cannot produce carbohydrates, yet it is required to burn the subcutaneous fat stores in the body. Think of your body like a two stroke motorcycle engine; to provide movement the bike requires petrol and oil, in the same way the body requires fat and carbohydrates. Carbohydrates can be found in pasta, bread, potatoes, etc.

You do not need to be a member of a gym to build and tone your muscles as there are lots of exercises you can do in and around your own home. At Reboot fitness boot camp we use TRX straps & power bags.

In our next Blog we will be looking at endurance training.

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Fitness Boot Camp Training

In this Blog we are going to look at ‘fartlek training’; fartlek is a Swedish word meaning speed play. Many of the sessions carried out at our fitness boot camp incorporate this training system.

In this Blog we are going to look at 'fartlek training'; fartlek is a Swedish word meaning speed play. Many of the sessions carried out at our fitness boot camp incorporate this training system.It involves training at a high intensity for short periods of time that require the body to work the muscles in an anaerobic (without oxygen) capacity. When we work at these high intensities, in the gym or at a fitness boot camp, our muscles produce several metabolic by-products, one of these by-products is lactic acid. Years ago believed that lactic acid was detrimental to training as it causes our muscles to fatigue early and our performance to decrease. It is now widely acknowledged that lactic acid plays several important roles within the body.

Firstly, it acts as a safety mechanism that prevents us from pushing our bodies beyond their limits. When our muscles produce lactic acid it causes a burning sensation in the muscles that can become very unpleasant and makes us reduce our training intensity. If we continue to work at these increased intensities the lactic acid can build up so much that it enters the stomach and causes us to vomit. Not that we would encourage this at our fitness boot camp.

Secondly, it plays an important role in developing our bodies training systems and improving our overall performance. Lactic acid in the presence of oxygen will turn into a substance called pyruvic acid which will turn into energy. As energy is the currency the body requires to perform movement and exercises it is paramount to performance that we develop our lactate system.

So how can we carry out a fartlek training session similar to those carried out at a fitness boot camp? Let’s begin by looking at how the professionals develop their training. For this we will look at Paula Radcliffe; as a long distance runner she will carry out sprint sessions on a track that will involve a 400m track. After a warm-up and stretch she will carry out various sprints over differing distances with relevant recoveries in between each sprint.

A typical sprint session on a track would involve 2 x 400m sprints with 400m recoveries, 4 x 200m sprints with 200m recoveries in between and 8 x 100m sprints with 100m recoveries in between. During the sprints her muscles produce lactic acid and when she enters a recovery period her breathing rate and depth increases to feed the muscles with fresh oxygenated blood.

She continues to repeat this process throughout the session enabling her body to become more efficient at dealing with the lactic acid and turning it into energy. Paula Radcliffe is so accustomed to this type of training that when she competes it seems like she is sprinting a marathon. Her body is continually producing lactic acid and rapidly turning it into energy to produce more lactic acid and so on.

I am not suggesting that you all need to go to a running track tomorrow unless you are training for a 5km race or further distance. Most fitness boot camps and classes that you attend at your gym involve this type of training. You just need to make sure that the classes you do attend adjust the type of exercises, intensities and time durations you train for, week in week out. Whether you attend a fitness boot camp, spin, circuit, step, boxing, pump or aerobics class it needs to be varied to avoid the body becoming stale.

Reboot fitness boot camp runs varied fartlek training sessions for all abilities making our boot camp effective, adaptable & fun.

 

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Boot Camp Fitness – Fit For Life!

In this Blog I want to give a few simple tips on how to get a new fitness regime started without having to attend a fitness boot camp.

Early Morning Boot CampTo start with it is important to not consciously link your training with any other lifestyle changes. Let me explain most people tend to give up smoking and alcohol while introducing a diet at the same time as they start exercising. The problem arises when they slip up in one of these areas, like having a drink, cigarette or chocolate bar; the exercise tends to stop as well because they have linked it with other factors. If you have a bad diet but still exercise you are going to be fitter than if you have a bad diet and don’t exercise; the same applies with smoking and drinking.

The other problem most people tend to make is that they do far too much too soon. When they are unable to maintain their five times a week training programme they give up altogether. It is better to introduce small amounts of exercise once or twice a week, then increase the amount slowly if you feel that way inclined. Throughout the time at our fitness boot camp we continually remind clients that training the way we do at our fitness boot camp is unrealistic for long term maintenance.

Barriers are the main reason most people don’t carry out a planned training session. These barriers can include things such as the cost of gym membership, time, weather, location of training session or anything else that might prevent you training. It is best to identify as many of these barriers prior to engaging in the fitness training programme and find solutions to better suit your existing lifestyle.

The easiest type of exercise is running as there so no need for expensive specialist equipment – you just need a pair of trainers. It is best to plan routes that start and finish at home so you don’t need to travel anywhere before you start. Begin with 10 – 15 minutes and then build it up from there. The other two exercises that I think are effective are sit-ups and press-ups, which, again, do not require any specialist equipment and can be easily incorporated into your existing lifestyle. If you spend five minutes in the morning when you get up, or at night before you go to bed, you will be amazed how much you can fit in and how good you will feel when you have finished.

Another important factor to bear in mind is that when you miss a planned session don’t dwell on it or let it affect your next training session – just get out as soon as possible and not let it end your training regime altogether.

If you assess yourself prior to starting, then set a goal connected to those assessments and reassess in several months time, you will be motivated by the improvements. Another thing people tend to use as a tool for assessing is their weight and if you train properly most of my clients tend to remain the same weight over the first six to eight weeks as the are losing fat mass and increasing muscle size, therefore remaining the same weight. When you have increased the muscle size your body can then burn the fat at a higher rate as there are larger muscles working.

Finally, remember variety is the spice of life! Give yourself different modes of exercise like swimming, cycling, running, weight training or group exercise classes to mention just a few.

So if you can’t find the time to dedicate a week at one of our amazing fitness boot camps then follow our advice above and start you healthier lifestyle today.

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Reboot Boot Camp – Typical Day

Reboot Dorset – Typical Day

Best Value Boot CampYour Reboot week (Monday 1.00pm – Friday 2.00pm) is packed full of a variety of sessions including fitness, nutrition and mind training. Reboot takes you on a journey of education and empowerment as you become the person you want to be. From the moment you sign up to Reboot you will be given advice and support leading up to your Reboot fitness boot camp week and then for 12 weeks after.

Mark will work with you to assess your current abilities and design boot camp weekly training plans leading up to your week away. Your Reboot fitness boot camp week is an educational week, full of information, advice and key skills. You will leave Reboot fully prepared for the 12 weeks ahead, safe in the knowledge that you have Mark’s support and help, leading up to a specific goal that you will have chosen with the Reboot team.

Here is a typical day at Reboot Dorset Fitness Boot Camp:

7.30am – Strength Training (an early morning run to kick-start the system)

8.30am – Breakfast (a high energy, low glycemic, nutritious meal)

9.00am – Boxing

10.00am – Mind Training / Snack

11.00pm – Circuits (a fun packed team event)

12.30pm – Lunch (gluten free and nutritious)

1.00pm – Nutritional Workshop

2.00pm – Casualty Evacuation (a team building fitness event)

3.30pm – Sea Swim/Paddle (optional)

4.30pm – X – Fit

6.00pm – Dinner (gluten free and nutritious)

7.00pm – Stretch & Relax Session

8.00pm – Massage

9.00pm – Nutritional 1-2-1

10.00pm – Bed / Relax

Every day is entirely unique and is designed to suit the clients attending that week. The days are structured to educate and empower you with the knowledge needed to continue your Reboot journey at home.

We only run 5 day camps to allow your body to recover – when we train we don’t get fit, we break our body down. The body’s reaction is to come back fitter and stronger. This happens on rest days and you should include a minimum of 2 rest days each week when training. Your body needs these rest days!

So why not join up TODAY!!!

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Best Fitness Boot Camp Trainer

Best UK Fitness Boot Camp Trainer

This Blog will give you a bit of information about who I am and why I feel Reboot Fitness Boot Camps are simply the best!

My name is Mark Hooks and I have been a fitness coach since 1991. I have always been interested in personal fitness and the enjoyment gained from achieving optimum levels of fitness.  I briefly moved to New Zealand during 1989 where I concentrated on hill running and core strength exercises for endurance runners which assisted me in playing football at a competitive level. Fitness Boot Camp ChallengeOn returning to the UK I spent hours every day training in the gym, road running, boxing training at the local Boxing Club and I was a member of the local Rugby Club.

I soon felt it was time to combine my love for sport and fitness with a career. This led me to join the Parachute Regiment of the British Armed Forces in 1994, which is undoubtedly the hardest physical and mental training in the world.

I spent five years with the Parachute Regiment until I transferred to the Royal Military Police in 1999. During my time in the Armed Forces I gained many qualifications including Physical Training Instructor, Sports Coach and Professional Exercise to Music Instructor, as well as representing my Unit at competitive level in boxing, football, rugby, cross-country running and water polo.

My last 12 months in the Armed Forces were spent at a soldiers training depot in Worthy Down, Winchester, England. I was specifically responsible for compiling monthly training programmes for new soldiers, officers, other instructors and civilian personnel at the depot. Throughout my career in the Armed Forces, I learned more about the human anatomy, diet & nutrition and more varied and complex types of physical training. This enabled me to understand the more scientific aspects of health and fitness.

I also began formulating my own training programmes and classes for civilian personnel at various health and fitness clubs throughout the UK. The success of these classes and the enjoyment of the class members encouraged me to pursue this line of business outside of the Armed Forces. I then started my own business as a Personal Training Instructor, called Airborne Fitness. I ran this for 7 years while also working at various fitness establishments as a gym manager. Unsatisfied with these places I knew the only way forward was to set up my own fitness boot camp, which I started 3 years ago. We have had great success over the last few years with 100% customer satisfaction. Why not check out a few of our boot camp testimonials.

Watch this space for our next Blog which will inform you how Reboot fitness boot camp guarantee life changing results.

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Boot Camp Training – Body & Mind!

In a previous Blog I discussed the specifics of how you can develop and implement effective goals to enhance your training whether at a fitness boot camp or training home alone. Bearing this in mind, I now want to move on to your mind set prior to, during and after boot camp training sessions. A famous phrase I recall being used on many occasions, by fitness instructors and sports coaches alike, when encouraging their athletes is to give 110%. As we all know 110% of one’s effort is not only unrealistic but does not actually exist. The other problem I as a sports coach have with this is that if an individual feels that they are giving 110% there is no more they feel they could possibly give. Reboot fitness boot camp training pushes the body to its limits but there is always so much more in the tank.

Fitness Boot Camp ChefFitness Boot Camp ChefLet me go a little further and explain how I feel an athlete can better prepare their mind for fitness boot camp training. I would suggest that the average gym member that attends several exercise classes each week and a couple of weight training sessions gives approximately 55% – 65% of their maximum potential. Those who compete in various events like 10km or half marathon runs at an amateur level probably give between 65% – 75% of their maximum potential. Then there is the elite athlete that competes for their country or professionally and they give around 80% -90% of their maximum potential.

Now before you start thinking, who does this guy think he is, I give 100% every time I train. The potential of the human body is above and beyond what we could ever perceive. In third world countries like Africa there are people who walk miles upon miles without food or water to help provide for their family or save their own lives. They continue to push their bodies further than we could dream of doing, so far in fact that they push themselves to death. Now I am not suggesting that we all exercise ourselves to death but if we did it would be 100% of our maximum physical potential. There are many things in the western world that weaken our physical and mental capability, such things as supermarkets, remote controls and having everything made easier and easier preventing us to have to work for anything.

As a healthy individual it is near on impossible to exercise to death as there are so many built in safety mechanisms to prevent us from doing so. One of these mechanisms, many of you may have experienced, is muscle cramp (experienced by so many clients at our fitness boot camp) which is when your muscles seize up during excessive amounts of exercise and prevent you from pushing harder or even continuing to exercise. Another of these safety mechanisms is when our body produces higher levels of lactic acid than the muscles can cope with and the lactate then overflows into the stomach and causes us to vomit.

So how can we use this information to get the most of our training session? By understanding our maximum potential and our actual effort output during training sessions we can begin to become conscious of the gap. From there we can begin to push ourselves a little harder giving an extra one or 2% of effort during our training sessions knowing that there is a little more in the tank. It is not an easy task by any means or something that happens overnight but every time we manage to give that extra 1% or 2% the effort output and maximum potential gap is decreased. We see amazing improvements at our fitness boot camps clients pushing those boundaries never seen before.

So the next time you prepare yourselves for a training session, boot camp, fitness boot camp or weight loss boot camp when you are getting your kit ready, prepare your mind at the same time. Think about the last time you carried out a similar training session, how it felt when it got strenuous and how quickly your body recovered after the training session. Then when you start training, instead of concentrating on how hard the session is and focusing on the aches and pains your body is experiencing, focus on the positives! Look at how well you’re doing, how much more you could achieve as well as telling yourself how easy the session is and how you ARE going to be able to complete the task rather than telling yourself you can’t.

I hope this is helpful for future training sessions and by combining these techniques with effective and SMART goals you will be amazed how much more you can achieve. Finally, remember whatever you put into a training session you will take away with you. During progressive exercise training sessions you are simply breaking your body down and the body’s reaction to be broken down is to come back fitter and stronger. You can achieve just as much benefit whether at the gym, a fitness boot camp or training at home it is how close to failure you reach to allow the body to effectively react.

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Best Value Fitness Boot Camp

Best Value Fitness Boot Camp

 I’ve been to a lot of boot camps and fasting retreats in the last 8/9 years. I try and do at least one of each of not both, every year and a re-set….a Reboot if you will!
Best Value Boot CampThere are some things I think you could argue when people try and negotiate the price like I did :-)
After having attended your camp, I believe that Reboot really offers REAL value for money. Many fitness boot camps do not offer such a full program as Reboot.  Many of them finish way before yours.  I went to one recently that finished at 4pm, we had dinner at 5pm and that was it!  They did start at 7am…but that was bonkers.
Reboot days are much longer (as you know of course).  Not only that but they are very complete, well thought out and balanced in terms of work, rest, lectures etc.  This is more value for money in my book.
You guys also offer way more lectures, science, theory and first-hand experience (Neil’s talk was inspirational).  Many boot camps are just exercise and no science behind it.  Also you guys took the time to make sure everyone’s posture was correct, the correct squat positions etc – all very thorough.  A ‘complete’ boot camp experience, rather than just pure exercise.
I also like the fact that you take us to the beach for training and also swimming.  It breaks up the week and adds a welcome change of scenery, as well as a chance to see a bit of your wonderful local area. Plus it shows us that you can do fitness anywhere!  This obviously costs you guys more money, time and effort to organise – again, making it more value for money for us clients!  Again, I would point this out to anyone arguing the cost :-)
I also think you guys should make more of the fact that Mark is there all the time as the boot camp owner / manager / lead trainer.  Many of the fitness boot camps I have been to you never meet the person you booked with or anyone from Management / Ownership, which makes clients feel like just another number, going through ‘The Mill’.
I know you know this, but Mark is AMAZING!   His care, thoughtfulness and energy were inspiring.  Any time we were struggling up a hill or our muscles were aching he was right there encouraging everyone with the right words.  There was no judgement about anyone in the group, their state of fitness, weight or ability, just positive encouragement and also, when needed something a bit more forceful…but always with good grace!  He was even good with the difficult personality we had on our particular course (no, not me…someone else ;-)).  He is an inspiration.
I also really like the fact that the staff sit with us guests at meal times and talk to us; this time is great to get the know the trainers etc.  At other boot camps staff all go off in their group, which can be quite cliquey.
Onto the other staff … they were also AMAZING.  I loved both Bev and Neil.  Both very different but both with such likeable personalities and the same care and attention as Mark.  Bev had such a great and kind demeanour and Neil is such an inspiration – what he has achieved after the adversity he has suffered is the stuff of movies!
I think you should also add that the programme continues after the boot camp, with Mark writing and sending every client boot camp training plans.  This is an amazing service which I have never encountered!  It really shows that he cares about each and every one of his clients.  A rare thing, believe me!
The Thursday dinner is also worth mentioning when people book.  Not everywhere does this and of those that do, yours is the best.  I love the ‘making a gift’ for someone bit, very group enhancing.
Oh and the boot camp film/DVD….I know we pay for this (or we get it free when we buy a hoodie), but it’s great to watch it all together at the end of the week, and reflect on what we’d achieved in those short 5 days!  Another bonus of the week, and one which I’d not ever encountered before.
For the cost of £495 (which is less than £100 per day) for accommodation in a great house, three meals a day, snacks, drinks, workshops, boot camp training sessions and 12 weeks after care, it can’t be beat!
Jess 2016
Posted in Blog

Fitness Boot Camp – Circuit Dose

Circuit Dose Boot Camp Training

Circuit Dose Training Photo

 

In this blog you will find all the information and tuition you require to effectively carry out the ‘Circuit Dose’ session as delivered at Reboot Dorset Fitness Boot Camp. The session is a high intensity circuit type session for those wanted to improve all over body strength. This boot camp style training session only requires an exercise mat. All of the exercises are body resistance and the video describes varying options for all abilities.

Before watch the video please download these 3 documents.

  1. ‘Circuit Dose Assessment’ – You use this sheet to write down the scores achieved on each exercise over 30 secs and the half number of reps… Circuit Dose Assessment.
  2. ‘Circuit Dose Reps x 3’ – You transfer the half number of reps scores from your ‘Circuit Dose Assessment’ sheet to this one… Circuit Dose Reps x 3.
  3. ‘Circuit Dose Results’ – You use this sheet to collate your times and chart your progress… Circuit Dose Results.

Now that you have saved these documents or preferably printed them off you can now start the Reboot Fitness Boot Camp Circuit Dose Video.

 

 

 

Posted in Blog

Boot Camp Advice

My name is Mark Hooks and I am ex-army physical training instructor, I now live and work in Poole. I set up Reboot Dorset Fitness Boot Camp to give advice on fitness and help people get the most out of your training.

We all know the benefits of living a healthy lifestyle; the tricky bit is finding the balance between exercise, diet and enjoying life. Boot Camp AdviceSome people can become disheartened by following the same recommended training schedules but not making any real progress.

The hardest part of training is getting started, committing to yourself, friends or family that you are serious about getting fit and meaning business. This is where Reboot Fitness Boot Camp comes in… today I will give you all the information you require to get started with the long term goal of becoming and staying Fit for Life.

To begin with we need to follow three simple steps:

  1. Assess where you are now; your weight, body measurements, physical abilities and resting heart rate. These results are where you are now and you need to save them onto your computer in a folder labelled Fitness boot camp training and then forget about them.
  2. You then need to come up with a challenging goal that is achievable in three months time. This should not be a dress size or a measurement on your scales; it needs to be a physical goal. For some of you it may be to run 1 km and for others it may be completing a triathlon. Put this goal into your diary.
  3. Decide how many times a week you are going to dedicate to training. You need to be realistic and make sure that you include at least two rest days a week. Once this has been worked out, schedule into your diary when exactly you intend to train and what type of fitness training you are going to do.

Once you have achieved these three simple steps you are ready to put together a boot camp training programme.

You need to understand that when we exercise all our body requires is the delivery of oxygen to the muscles and the extraction of metabolic by-products, like lactic acid and carbon dioxide, away from the muscles. Although this sounds very complicated it simply occurs during normal breathing. We inhale oxygen enriched air and exhale carbon dioxide enriched air.

If it has been a while then it is best to begin with jogging and abdominal exercises.

JOGGING

Many people think they are unable to run, when the truth of the matter is that our bodies are built to run. They were not made to sit around all day at the computer or on the sofa in front of the telly. Most people at some time in their life have decided to go for a run, they get all the gear on and step outside the front door not knowing how far they plan to run, what speed they intend to run at or how long the run is going to take. They start running down the street at the speed of a thousand gazelles to get to the end of the road feeling like they are going to die of a heart attack and quickly return home hoping that no one saw them. This is evidence enough for them that they can not run.

Try this… sit down and plan a route, please make sure it is achievable, know the general area of the halfway point. Work out how long the run might take, if it is your first run for a long time then a short route around the block that lasts about 10 minutes is ample. Walk outside your front door and continue walking for about 100m then break into a gentle jog no faster than your walking pace. When you arrive at the halfway point evaluate the situation, should I slow down to ensure I get home and continue running or could I increase the pace slightly as this is far too easy. When you are about 100m away from your house begin to walk again and continue walking until your breathing returns to normal. Stretch out the major muscles in your legs, drink a large glass of water and write how long it took you in your training diary whilst giving yourself a well deserved pat on the back.

As you find the run gets easier increase the distance by going round the same route twice.

ABDOMINAL EXERCISES

The abdominal muscles are very important during exercise as they control many things like breathing. This simple routine can be carried out once or twice a day and only takes about one minute to complete – I usually do them after my run but you can do them in the morning or at night.

There are several safety points to remember:

  1. Ensure your heels are in contact with the floor at all times with a slight bend in the knee.
  2. Never place hands behind your head as this can cause damage to the neck.
  3. Exhale on exertion, i.e. breath out on the way up.

Begin with a very achievable amount of exercises in each set maybe six or 11. This is actually five or ten but I always add an extra one to each set in case I did not complete one properly. If you find this too difficult then place your feet under the sofa or ask someone to hold onto your feet. As you find the sets get easier then increase the amount of reps by five, ensuring that correct technique is maintained throughout.

You should find that when you wake up the next day your body may begin to feel sore. This is very normal as your body is repairing the muscle tissues and getting stronger. To facilitate this your body requires carbohydrates and fat. The body cannot produce carbohydrates as this needs to be consumed. Fat however is stored all over the body and can very easily be broken down and utilised along with carbohydrates to enable the body to recover. Your body is like an old two stroke motorcycle engine which requires oil and petrol to produce energy. However your body requires carbohydrates (rice, pasta, bread and potatoes) and fat (as stored in the body or in cakes, pies, sweets and chocolate) to produce energy as energy is required for all human functions.

Therefore, by increasing your carbohydrate intake and decreasing your fat intake your body will burn more fat as the muscles repair.

In summary you need to complete your assessment, set your challenging achievable goal and plan your boot camp training diary for the next month. Ensure your training sessions includes your progressive run and abdominal routine. Please join our mailing list via the website and receive your first Fitness Boot Camp Training Plan free.

It really is as easy as that but don’t expect it to happen overnight – it is a lifestyle change that you need to adopt. The first two weeks are the hardest but once you get through them you will begin to feel the benefits of exercise.

Remember your goal and how much you want to achieve it re-assess in three months time, so forget about the scales and enjoy life!

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Quantity Not Quality

Quality Boot Camp Training

When you carry out a boot camp training session it is important to ascertain the required outcome. For many boot camp athletes they believe it is important to maintain correct lifting technique, ensuring full range of movement of the given joint or even staying within their optimum ability. This is all well and good if you want to achieve longevity but, let’s be honest, lifting heavier and completing more reps than our boot camp counter-parts supersedes effective boot camp training.

Fitness Boot CAmp Quantity

Let’s look at the typical boot camp press-up as a perfect example. Why would anyone insist on correct postural position or bending their arms until their chest touches the floor? Surely it is much better to pelvic hump the floor while keeping the arms straight or to lower your forehead to the floor preventing full range of movement. This will mean than more press-ups can be achieved making you the ultimate boot camp athlete, enabling you to boast about your performance results.

It is not only the quantity of boot camp exercises I am referring to but also the amount of weight you lift. Why on earth would anyone lift within their ability ensuring correct boot camp technique is adhered to? Obviously it is more important to be able to boast about your maximum bench press, squat or dead lift weight. To achieve this the athlete is required to bounce the lifted weight off the floor or chest. This enables the floor, or even better their spine, to recoil the free energy back through the bar. To increase the amount of weight you can squat simply shorten the range of movement your hips and knees bend enabling between 30%-40% weight increase.

Now I know what some of you are thinking, what about injury?

Let me tell you this, and you heard it here first… injury is under rated!

You do not need to worry about your knees, elbows or shoulders; think about it, you have two. As for your spine, there are so many animals that exist on this planet that don’t even have a spine. What is more these creatures were existing on this planet long before we did.

So to conclude this boot camp article please remember the following points:

1. More is more.
2. If you are not lifting outside your comfort zone, compromise technique.
3. Spotting is for nerds.
4. Above all else never ever be beaten.

Thanks for reading this blog and please stay tuned for more helpful boot camp training advice that will have you in a wheel chair before you are 60.

* Important – Please do not compromise correct lifting techniques or decrease range of movement to increase reps completed or weight lifted.

Posted in Blog

Racist Fitness Boot Camp

Inspirational Boot Camp

Fitness Boot Camp UK

“This place is not suitable for ethnic minorities. You will get ignored the whole time and the staff will be distant and stand offish. While I was there I was ignored by the staff. I was given the dingiest shabby room with no lights and had to scramble around in the dark to get ready. When I asked for a light bulb they put on a light with such low voltage it hardly came on. They also paired me up with another ethnic minority and we were laughing at how we got paired up together. The exercise programme is from 7am to 7pm so any opportunity to have a nap, I would take it. There was a staff who had amputated leg as he had lost it in the army in Afghanistan. He did a talk on how he lost his leg in Afghanistan. I stayed for the first talk but the next day I went to my room and slept. It was nothing political. When I came down, everybody was giving me dirty looks. I don’t know what the talk has got to do with boot camp anyway. On Thursday there was a dinner held and we played a game, a bit like secret santa where we had to make presents for the name chosen. The staff did not include my name. When I sat down the staff with the beard went to the kitchen, got a egg cup and put it in the box for the person who was not included- which was me. On the last day I was extremely light headed. I went to ask the cook if I can have some sugar and she got annoyed, she huffed and puffed while getting a sugar out of the cupboard. I explained that I am feeling very dizzy. Then when we all sat down to get our plans made up, again the staff did everybody’s plan and ignored me. I approached him and he didn’t seem at all interested. It was a very bad experience and wish I didn’t waste my hard earned money on such experience. I know countrysides are racist and this place definitely is. If you are ethnic minority, get ready to be ignored and alone.” Reena Shiva

This was a review we received from a client attending our Fitness Boot Camp via Google+ page and this is our response…

“Dear Reena – although this is not the name you booked your boot camp with us under – why are you going incognito? To label our company as racist is quite disgusting and you have absolutely no right to do so. Clients are paired off in rooms randomly so the fact that you shared a room with another lady of ethnic minority is purely down to chance and the fact that you had both booked a shared room (triple basic – the cheapest option we offer). The other clients had booked private rooms. I can assure you that we do not distribute varying voltage light bulbs due to sex, colour or religion and I am sorry the bulbs provided were not of a voltage to your satisfaction. The accommodation you stayed in is one of the oldest and most beautiful rectories in England and is a period listed property. The rooms are not dingy or shabby. The exercise programme is not from 7am to 7pm. The boot camp training schedule each day is full and varied, broken up by three meals, two snacks, nutrition workshops and positive mental attitude talks. There is not a scheduled time during the day for clients to have a siesta, sorry. Reboot is an exercise and fitness boot camp, not an opportunity to catch up on missed sleep. The instructor you mentioned in your review, Neil Heritage, had not lost one leg but had both of his legs blown off – it was not in Afghanistan but Iraq. The presentation that Neil delivers was not about him losing his legs but rather an inspiring talk about his life post injury and his cross Atlantic rowing challenge. This is done to encourage motivation and show that anything is possible with the right frame of mind no matter what barriers are put in front of us. If you had stayed for the presentation you would have known this. Neil is an inspirational individual and has helped many clients with his positive and motivational story – I am sorry you feel this was not appropriate. As for your comment “everybody was giving me dirty looks”, I am afraid that we have no control over the facial expressions of our other clients but it was certainly not something that we noticed. I am sorry but I have no idea what you are referring to when you say that the staff did not include your name for the team building, creative session on the Thursday evening. Throughout the week the nutritionist discussed with the group why we do not eat sugar at the boot camp (perhaps you missed this talk when you were having another nap) so when you demanded sugar it took a while for our staff to find some. I can assure you that our chef would not have “huffed and puffed”, as it is not in her nature. and I’m sure that our hundreds of former clients would agree. When it came to writing your training plan you informed me that you wanted to continue attending the classes you were attending prior to boot camp and that you did not have any need for our three month post boot camp training – therefore there was nothing for me to write down in your training plan. This was your decision, not ours. Throughout the boot camp you isolated yourself from the group and missed integral parts of the week by choosing to remove yourself and take regular naps. I find your narrow-mindedness and stereotypical view that everyone from the countryside is a racist ridiculous and abhorrent. Just so that you know, none of our staff actually live in the Old Rectory – we only rent the accommodation for our boot camps. The majority of our staff, and indeed the other clients on your boot camp, all live in large towns or cities. I am sure from the previous 46 positive reviews we have received here on Google+, and the hundreds of positive reviews that we have received from clients of all races, religion and genders, that future clients will see through YOUR racist views and not allow it to affect the decision to book a fitness boot camp with Reboot.”

Reboot Dorset Fitness Boot Camp UK

Response from a previous client…

“To all those reading these comments, I would like to state that “Reena’s” comments do not in any way reflect reality.

The time I spent with Reboot was one of the most challenging (mentally and physically), rewarding, uplifting and fun weeks – oh and it was also “ethnically diverse”, not that any of us noticed as we were, from the off, treated as one big family. To put it into context, out of the eight in our group, four (myself included) were from “non-white” backgrounds and not once did a single one of us (and the whole group is still in touch) feel degraded, unfairly treated or disregarded because of our ethnicity, our religious views, our sexuality etc.

The week is tough, make no mistake, but it is approached with confidence inspiring techniques, motivational talks and a “you can do it” attitude – Mark, Beverley, Neil et al. frankly do not have time in the week to make negative aspersions over someone’s ethnicity and it is obvious from the few moments of meeting them that this is a team high on integrity and equality. Neil’s involvement is testament to Reboot’s stance on “looking beyond the surface” and from our wide ranging topics of conversation at supper time, it was clear that the team were blind to any kind of “…ism” that there is. One’s differences just were not ever an issue. Full stop.

Referring to Reena’s comments around the accommodation, Reboot is set in a lovely old Rectory and a range of rooms are available, based on how much you choose to pay. None of the rooms, even the cheapest ones, are small or dingy and had the room been so bad, Reena could have asked Mark to see if there were any others available and find out what sort of deals he could have offered her. I originally booked a shared room and before I even saw it, I decided on the day I arrived to see if there were any private rooms with en-suites available and Mark sorted me out with a lovely room for a very reasonable additional sum.

It is a shame that Reena felt so put out in her time with Reboot, but from her post it actually seems as though she was expecting a spa break and was affronted when it was not a week full of cuddles and chocolates. In no way would her ethnicity have played any part in how she was treated – that from an outside perspective looks to be a cheap shot from a disgruntled “house-guest”.

Please do not disregard Reboot on the basis of Reena’s post. Instead choose them and go with a positive mental attitude, the expectation that you will be worked hard and challenged to your limits and go with a real purpose. If you do that, you will enjoy your time immensely, make new friends, and have a wholly different outlook on exercise and healthy eating.

I would note, Reboot has not solicited me to make any comments with regard to Reena’s original post and I have not discussed with them that I intend to write and so as you read this for the first time, so will they.

Very best,”

Liam Sheena (Iraqi origin – in case you were wondering)

Posted in Blog

SO WHY DO YOU TRAIN???

Boot Camp Training

Most people that train think that just attending a boot camp training session or boot camp class is all that is required to improve their fitness and in turn their physique. They will read an article in a magazine about exercises to carry out to get rid of bingo wings. It will prescribe a series of exercises, reps and sets for the reader to follow. They then go to the gym or boot camp class and pick up a light weight and throw them around with little effort thinking they are all sorted!!!

So what is required to gain the optimum performance and results?

1. Assess and except your current ability.

2. Test your endurance by running at a slow pace for 60 minutes and measure your distance. This distance then becomes your weekly boot camp endurance run and when you get the time down to 55 minutes you add 1/2 km. You stay in your comfort zone and and let your improved cardiac output get the results.

3. Strength training can be carried out in the gym, at a fitness Boot camp, a circuit class or at home with your body. Strength training is about finding failure between rep sessions between 1-25. If you pick a weight up and carry out 8 exercises with a weight you can achieve 10, all you are doing if maintaining your current ability. If you want to improve your strength you need to lift a weight that you can lift 10 times, 11 times. When you get to the failure point you pull on it hard for 3 seconds ensuring good form is maintained. You are asking your body to achieve something it can’t and when this process is repeated your body gets stronger. It is important to mix up reps to continually shock the body, 1 week you so sets of 8, next week 18, next week 12 and so on.

4. You need to decide why you are training. Hopefully your boot camp training goal is to improve health and increase your longevity.

At Reboot Dorset UK Fitness Boot Camp we encourage clients to protect their body and work towards longterm health and fitness for the future.

Posted in Blog

Fitness BootCamp Training – Endurance

Fitness BootCamp Training

Endurance Training Advice From Reboot Fitness Boot Camp

Endurance Training Advice From Reboot Fitness Boot Camp

 

Endurance Training

So far in this series of fitness boot camp blogs we have looked at why we are training; I have explained that it is to achieve longevity, as well as working out our current ability through physical assessments.

 

I am going to spread the next section over three blogs. We will look at how the body works, types of boot camp training sessions that complement the body and what benefits they have.

 

If you have not already read my ‘Great Big Gym Conspiracy’ blog then please follow this Fitness BootCamp link now. This blog explains why you are not achieving the results you deserve following your current prescribed work-out from your initial gym induction.

 

There are three main energy systems that the body uses as it carries out our normal daily tasks and when we physically challenge ourselves. At Reboot Fitness Boot Camp UK we aim to educate the mind and body using the most effective training methods, giving a better understanding of how to best train these systems and why.

 

Firstly, we will look at the endurance energy system. This is either overused for the majority of individuals that train and don’t use a gym, or underused for those that either weight train or take part in group exercise sessions

 

Endurance Boot Camp training is achieved by maintaining a rhythmic low intensity type exercise that maintains your heart rate between 65% – 75% max (this would be between around 130 – 145 BPM depending on age and gender), for around a 60 minute period. Remember that we are training for longevity and to assist with this goal we will need to continue our regular training over our whole life-time. Now some of you may be thinking “train continuously for 1 hour …. you must be joking!”, while others may think “is that all?”  In my experience, those that train for longer periods, let’s say 3 – 6 hours for marathons or triathlons, tend to not maintain it over much more than a decade and those that do find that it hinders their social life!  Many people who train for a marathon do it once in their lifetime and the experience probably puts them off from running ever again.

 

One of the benefits of Boot Camp training in the aerobic zone is that it helps to preserve life. It is a type of cardiovascular training, therefore it increases your overall cardio output, and, in turn, lowers your resting heart rate (which is a good thing). However there is plenty of research out there now suggesting super endurance events (marathons and longer triathlons) can have a detrimental effect long term on your cardiovascular system.

 

Other benefits of endurance training include increased mitochondria at cellular level and this leads to higher efficiency of energy production. Quite simply this means that at a given heart rate your body can achieve more. This type of training also burns a higher percentage of fat from the overall calories burnt compared to speed training. However the overall amount of calories burnt are usually lower. There are other physical adaptations that occur when sustained endurance training is carried out and they include: weight loss, increase of slow twitch muscle fibres and a widening of the capillaries to make them more susceptible to deliver oxygen to the muscles.

 

Now all this may sound a bit complicated … basically, the best thing about these adaptations is that they occur automatically whether you understand them or not!

 

So now let’s look at the modes of training that can be carried out to achieve the aforementioned physiological adaptations. The three main modes of training include running, swimming and cycling.  If you are a member of a gym then this can also be achieved using a rowing machine.

 

You do not need a heart rate monitor to ensure correct heart rate is maintained.   By a rule of thumb, if you can hold a conversation with the person training next to you then you are probably doing OK. If you are unable to maintain an endurance session for the full hour then you are probably going too fast! It is much better to go slower than you think you should to help build up your confidence for the next session.

 

I have written another blog that can be viewed following this Fitness BootCamp link on how to build up to 1 hour boot camp running.

 

Once you are able to run, bike, swim or row for 1 hour you should measure the distance you achieve and then each time you train you simply time yourself completing that distance. As your body adapts your time will decrease and when you get your time down to 55 minutes you simply increase the distance by an amount that takes you back up to 60 minutes. You then repeat this process until your reach a level of fitness you are happy with.   At this point you enter ‘maintenance mode boot camp training’, which is another blog entirely.

 

Well there you have it!

 

Thanks for reading my blog and I would appreciate it if you shared it with your friends on whatever social media platform you use.

 

In the next fitness boot camp blog we are going to look at speed training, so please watch this space.

 

 

 

 

 

Posted in Blog

Fitness Boot Camp Assessments – Where Are You?

Fitness Boot Camp Assessments

Fitness Boot Camp

Over the last couple of decades I have met many clients who have been a gym member for many years, yet seem to be less fit now than when they joined. This can only be determined by the fact that their weight has increased or they no longer fit into the clothes they once wore. How is it they don’t know for sure? Because they never assessed their level of fitness when they initially started boot camp training.

Whether this is down to the gym induction they received, or another contributing factor, it is neither here nor there. How are you ever going to measure your progress if you don’t know where you started?

When a client arrives at our Fitness Boot Camp the first thing we inform them is that we do not use weighing scales, either before they start or after. I have met so many clients that have built a negative relationship with scales, as they wake up in the morning and weigh themselves, then after having a pee they are back on the scales to see how much weight they have lost. This is a ritual that many carry out year after year after year. Using weight as a sole assessor does not take into account muscle gained, time of the month, hydration levels or body type of that individual.

I recently had a client on a three month personal training boot camp programme; his weight remained the same for the first six weeks of training. Now, if I hadn’t taken measurements from around his body and assessed his strength, endurance or speed, he may have given up after the first six weeks. Luckily we knew that he had lost 4” around his waist, increased his press-up score over a minute by 120%, increased his sit-up score over a minute by 160% and decreased his 1.5 mile run by 2 min 30 secs. The reason he had not lost any weight is that his body’s muscle mass had increased at the same level that his fat stores had decreased. Over the next six weeks his muscle mass plateaued and his weight decreased by 2.5 stones as it got rid of the fat stores his body no longer required.

So what Fitness Boot Camp assessments do we use and how can you carry them out at home?

We take a series of measurements from around the body and you can see where we take them from at the bottom of this blog. Please be very strict with all your Boot Camp assessments otherwise you will not have any faith in the results you gain when you re-assess at a later date.

The first three physical assessments we carry out on Boot Camp include:

• 1.5 mile run
• Press-Ups 1 minute best effort
• Sit-Ups 1 minute best effort

There are many other physical Boot Camp assessments we carry out as the Boot Camp progresses but this is enough to get you started.

This is your starting point and this information is your benchmark. For any Boot Camp Training sessions you carry out in the future, the impact it has on your physical ability can be measured.

Please use the Fitness Boot Camp Assessment sheet we have provided below to log your results.

Thank you for taking the time to read the Reboot Fitness Boot Camp Blog and we hope you have found it helpful. In the next Blog we are going to look at how the body works and see why you are not achieving the results you deserve.

Please remember to share this link on as many social media channels you have and email any friends you think might find this helpful.

Be healthy and enjoy life xxx

Posted in Blog

Free Fitness Boot Camp…

Beach Boot Camp Training

Boot Camp by the BEACH

Boot Camp by the BEACH

Over the next few months I am going to write a weekly boot camp blog detailing how Reboot Dorset Fitness Boot Camp UK has become so successful in helping people make healthy, lasting changes to their lives. I will basically take you right through the whole Boot Camp process; from the moment a client arrives at the Boot Camp week, right through to when they complete their three month goal!

These blogs will include advice on the three main elements we at Reboot Fitness Boot Camp feel are instrumental when embarking on healthy lifestyle changes. This includes the physical, psychological and nutritional aspects of healthy living and, as you will find as the blogs progress, each of these complement each other. You will also receive weekly training plans that you can follow at home, along with healthy recipes to try out yourself.

Now, if you want to get all this information condensed into a week at our Fitness Boot Camp, then it will cost you between £495 – £1195 and here is our website Reboot Fitness Boot Camp.

However, I am going to divulge all our Boot Camp information via this Blog, over the coming months, FOR FREE. In return, all I politely ask is that you share this link on any, or all, of the social media channels you use.

So let’s get the first installment out to you now – I’m going to call it ‘Small Changes Maintained = Lasting Results’.

Everyone wants instantaneous results!!!

Here is the introduction that I give to our Boot Camp clients at Reboot …

This week we are going to do too much … too much healthy eating, too much exercise and far too much positive thinking. Let me explain … if you try to replicate everything we do at our Fitness Boot Camp when you get home, but only manage to last a few days, chances are that you will give up on everything because you find it such a daunting prospect. It’s very hard to spend the rest of your life training five days a week, eating healthily and trying to remain positive about everything.

However, if you don’t eat breakfast prior to attending the Boot Camp, and then commit to kick-starting your day with a healthy breakfast and manage to maintain this habit, it will have a profound impact on your life. Likewise if you leave Boot Camp having not trained for several years and then try to incorporate several training sessions every day, or even five per week, and this only lasts a month or two, you will probably stop again and give up. Everything you did during your Boot Camp week will be a small blip on the radar with no lasting healthy impression on your life. However, if you get home from Reboot Fitness Boot Camp having not trained for several years, then commit to one or two training sessions each week and manage to maintain this for the remaining time you have left on this planet, it will have a profound positive impact on your life overall.

I have yet to meet a human being that, once they begin to experience the benefits of healthier living, do not increase the amount of exercise or decrease the amount of junk they put into their bodies.

Remember this, give yourself a break and don’t try to achieve everything yesterday. Look at the big picture and for me the big picture is not where I am tomorrow, the end of the week or even after my three month goal is complete, but rather how active and healthy am I with my children’s children.

So there you have it, the first installment.

My next Fitness Boot Camp blog will look at Assessments and explain why you haven’t achieved the results you deserve.

Here is a testimonial we received from a previous client who attended one of our Fitness Boot Camps.

“Reboot is for absolutely everyone. It doesn’t matter if you already exercise but feel stuck in a rut or if you just can’t get it together to start exercising in the first place – like me! Stop thinking about it and just do it. This has been a truly wonderful experience. I cannot thank Mark, Neil and Bev enough for all their support and motivation throughout the week. They are all absolutely fabulous, approachable, non-judgemental and supportive.” Caroline Dowse

Click HERE to see more testimonials and please, please, please get sharing.

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Faster at Boot Camp

Speed Boot Camp Training

Before I start it is important to remember that each aspect of training (endurance, strength, flexibility & speed) is as important as the other, as each complements the others. At Boot Camp clients are informed that you need to work on the areas of training that you find more difficult. It is human nature to do the things we are good at; this raises the problem that the body adapts to the repetition of training the same way.

The best way I can explain it is if you regularly attend a Body Pump class you may find that the first time you find it difficult to lift a relatively easy weight and within several sessions the weight on your bar has doubled. Several months or years down the road however you are still lifting the same weights and no longer seem to be improving your performance. Remember … variety is not only the spice of life but also the key to improving performance.

Fitness Boot Camp Hill Sprint session x 12

GOOOOOO

We are going to look at Fitness Boot Camp fartlek training; this is a Swedish word meaning speed play. It involves training at a high intensity for short periods of time that require the body to work the muscles in an anaerobic (without oxygen) capacity. When we work at these high intensities our muscles produce several metabolic by-products, one of these by-products is lactic acid. Years ago it was believed that lactic acid was detrimental to training as it causes our muscles to fatigue early and our performance to decrease. It is now widely acknowledged that lactic acid plays several important roles within the body.

Firstly, it acts as a safety mechanism that prevents us from pushing our bodies beyond their limits. When our muscles produce lactic acid it causes a burning sensation in the muscles that can become very unpleasant and makes us reduce our training intensity. If we continue to work at these increased intensities the lactic acid can build up so much that it enters the stomach and causes us to vomit.

Secondly, it plays an important role in developing our boyd’s Boot Camp training systems and improving our overall performance. Lactic acid in the presence of oxygen will turn into a substance called pyruvic acid which will turn into energy. As energy is the currency the body requires to perform movement and exercises it is paramount to performance that we develop our lactate system.

 

track & field session at fitness bootcamp dorset

Go

So how can we carry out a fartlek training session?  Let’s begin by looking at how the professionals develop their training.  For this we will look at Paula Radcliffe; as a long distance runner she will carry out sprint sessions on a track that will involve a 400m track.  After a fitness boot camp warm-up and stretch she will carry out various sprints over differing distances with relevant recoveries in between each sprint. A typical sprint session on a track would involve 2 x 400m sprints with 400m recoveries, 4 x 200m sprints with 200m recoveries in between and 8 x 100m sprints with 100m recoveries in between. During the sprints her muscles produce lactic acid and when she enters a recovery period her breathing rate and depth increases to feed the muscles with fresh oxygenated blood. She continues to repeat this process throughout the session enabling her body to become more efficient at dealing with the lactic acid and turning it into energy. Paula Radcliffe is so accustomed to this type of training that when she competes it seems like she is sprinting a marathon. Her body is continually producing lactic acid and rapidly turning it into energy to produce more lactic acid and so on.

I am not suggesting that you all need to go to a running track tomorrow unless you are training for a 5km race or further distance. Most classes that you attend at your gym involve this type of training. You just need to make sure that the classes you do attend adjust the type of exercises, intensities and time durations you train for, week in week out. Whether you attend a Fitness Boot Camp, spin, circuit, step, boxing, pump or aerobics class it needs to be varied to avoid the body becoming stale.

Boot camp running

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Fitness Boot Camp Training Advice – Effective Training

Effective Boot Camp training advice!

How do you know if your Boot Camp training is effective?

When did you start training?

How long does it take you to run a mile?

How many press-ups can you achieve?

What weight can you bench press, squat and shoulder press?

How far can you run in an hour?

Fitness Boot Camp Training

Fitness Boot Camp Training

These are the questions you need to be asking yourself at the gym, not ‘how many calories have I burned’, ‘how many inches have I lost’ or ‘what dress size will I be’?

When you assess your ability and set physically challenging goals to achieve them, you start to see real results. During the Reboot Dorset Fitness Bootcamps we educate our clients with the information they need to continue the journey at home.  There are three energy systems the body uses and by understanding how they work you can incorporate suitable challenges.

I am not saying you won’t lose any weight, you will. Its just that focusing on the weight loss does not give direction about what training is required. You simply walk around the gym aimlessly spending 10-20 minutes on several pieces of cardio equipment before lifting random weights around the gym.

Understand how your body works and train to improve your endurance, strength and speed.  Each session should specifically focus on only one energy system as a rule of thumb.

I hope this is helpful and you enjoy more productive Boot Camp training sessions.

For more information about Reboot Dorset Fitness Boot Camp UK check out our website.

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Speed Fitness Boot Camp UK

Boot Camp speed sessions train the body anaerobically (without oxygen) and the optimum time is 40-60 secs at the start, decreasing to 8-12 secs in the latter part of the training session.

At our fitness bootcamp there are several sessions throughout the week that utilise this energy system but for this blog we are going to look at extreme rowing.

extreme rowing at Reboot fitness boootcamp on sheep shit hill

Easy

We begin by warming the boot camp group up by carrying the row machines to the top of Colmers Hill (AKA Sheep Shit Hill). Once at the top we get each client to work at a high intensity 80%+ within the aforementioned times scales, 40-60 seconds.  This usually equates to between 300-500 metres on the Concept 2 rower depending on fitness ability. At our fitness boot camp the client then recovers while the next Rebooter takes their turn and repeats this process 8-12 times.

Extreme rowing at Reboot fitness bootcamp

P-Diddy Extreme Rowing

Lactic acid is produced by overload of a muscle group and prevents the athlete from pushing too far. In the presence of oxygen lactic acid becomes pyruvic acid, which is a substance produced in the latter stages of the Krebs Cycle. The Krebbs Cycle is how the body turns glucose into energy (ATP).

With this in mind if our bodies produce lactic acid and introduce oxygen by lowering the levels of intensity, with training the body can use this lactic acid to produce energy, this energy can produce more lactic acid and so on.

So I know you won’t have the beautiful Reboot fitness boot camp UK views we have at our fitness boot camp but you will definitely be able to replicate this in the gym.

I hope this has been helpful … happy training!

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The Great Big Gym Conspiracy!

Fitness BootCamp UK

Boot Camp Fitness Conspiracy

Fitness Boot Camp Conspiracy

I have had experience working in many different types of gyms, from within the military through to civilian private health clubs, public health clubs, leisure centres and fitness boot camps.

There seems to be various areas of importance depending on the type of establishment you attend. I found that the best results were attained within the military gymnasiums. I spent some time at Worthy Down Training Camp in Winchester and the main focus of importance was results, ie specified goals, linked with appropriate assessments and training, with realistic timelines to enable the individual to develop and improve gradually and incrementally. The instructional content was not designed as a feel good factor for the clients – it was there to achieve a set outcome.

When I left the Army in 2002 I went straight into the private sector, teaching various boot camp group exercise classes and developing training programmes. Time and time again I meet people who want to turn up to sessions and get away with as little as they can but expect to see results. They have the mentality that attending a training session reflects accomplishment, rather than working hard to achieve results. I believe this is down to both instructional expertise and the general gym ethos.

I have also worked as a Gym Manager within several private health clubs and found it was all about sales, ie new memberships, maximising profit, personal training or the new fad health supplement that the club had signed up to. Little, if any focus, was placed on increasing the clients’ physical ability or aiding their clients to achieve goals.

A typical gym with around 20 running machines, swimming pool and say 20-30 weight training stations requires between 4,000-8,000 members, paying regular membership, to cover costs. Yet they only have enough equipment for around 100 clients to use the establishment at any one time.

When you sign up to a gym the instructor may take you around the gym, advising you to spend around 10 minutes on two or three various types of cardiovascular equipment like the stepper, x-trainer and rower, then suggests you use half a dozen weight machines before relaxing in the pool or sauna. The first time you leave the gym feeling great then after several visits find the routine quite easy.

You weigh yourself several months later with little or no change whatsoever. The lack of results and momentum may mean that you use your gym once a month, if at all, but continue to pay your monthly membership. Obviously this is great for the gym but not so good for the client who has never set or achieved a physical goal and may actually have put weight on.

I have yet to meet an establishment that runs proper physical assessments on their clients, for example a timed run, 1 x repetition maximum, best effort Boot Camp sit-ups or Boot Camp press-ups. This means that clients have no idea of their current fitness levels or how they have improved

I know it all sounds very negative but there is light at the end of the tunnel. By following a proper training schedule, whether strength, endurance, speed or a combination of all three, you can begin to train efficiently with training sessions that work for you. At one particular council owned gym that I worked for I was informed that clients did not want to get fit, they just wanted to turn up to make themselves feel better. If this is how health clubs and leisure centres are setting their standards then the levels of obesity and health related diseases are only going to continue to rise.

I now run my own residential fitness boot camp company that focuses on educating individuals in how to adopt the same training techniques used by athletes around the world!

Check out my previous Boot Camp Blogs to see how you can train more effectively!

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The Beginner’s Boot Camp Program For 8 Weeks

Boot Camp Training

boot camp training

In this article you will read about a boot camp training plan that will lead you to a point where you are able to run 2 miles (which is about 30 minutes) at a slow and relaxed speed. It is a very simple program which can be adopted by anyone.  This training program can be at a day fitness boot camp or a residential boot camp.

Once you have achieved the goal of running 2 miles then it is up to you to select your next goal. You can either continue your running of 2 miles and decrease the time it takes, or you can increase your running distance. According to research, a regular non-stop run of 2 miles helps to reduce or maintain your weight and help your heart.  It also keeps the level of cholesterol, insulin response and blood pressure to within a normal range.

If you are above 40 years of age or you are 20 pounds overweight then you should consult your physician before undertaking a training programme. Most of the times, doctors encourage people to have a training program but sometimes people have a health risk which may prevent them from starting it. So it is always advised to consult with physician before starting a fitness program.

Prepare a fitness boot camp timetable for yourself in which you have enough time for the training.  You need to dedicate a proper fixed time for the workout. Prepare a solid timetable and stick to it. Once you have started following it, try not to change it so that it becomes part of your routine.

Don’t rush onto the next level. Your objective for this boot camp training is to start running for 30 minutes and not to set any world records. So stay focused to that task at hand.

Don’t feel bad about the bad days. Everyone experiences them but this doesn’t mean that they will last forever. Bad days come quickly and they also leave quickly. So stay focused on the target and don’t get distracted by the performance of an individual day. Once the bad days are over, you will see improved performance.  This happens with people all the time so don’t worry.

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Effective Long Run Training

Fitness Boot Camp Run Training

Boot camp running

It doesn’t matter whether you are new to running or you have considerable experience in boot camp running, you will probably agree that learning how to run properly is the key to any successful running training program.  You may have questions like when should I schedule the long runs, how to pursue those long runs and what is the best way for recovering from training.

I’ve included below some tips from runners which may help you in your quest to be a long distance runner:

Tip number 1

According to Patrick MacCrann don’t think about the long run itself: focus instead on simply getting ready for a run and the rest will follow.

Tip number 2

Ed Eyestone recommends that you slow down your long boot camp runs.  If you are looking for a faster long run then you will probably last 1 hour.  Marathoners must have the stamina to run for around three hours. Any run longer than three hours may have negative effects on your health.   According to Ed Eyestone the stamina, for runs longer than three hours, should be saved for race day. When you are training for marathon you should train for up to  two and half hours and it should not exceed time limit of three hours.

Tip number 3

Jenny Hadfield said ‘sugar is not your friend’.  All sports drinks and other products which can be used for fuelling your energy (such as gels, Clif Shot Bloks and beans) were invented with the sole purpose of replenishing the energy lost during the boot camp run.

Our body can take energy in the form of sugar and when the amount of sugar goes over a certain level, it causes nausea and stomach upsets. The main idea behind all these energy boosting drinks is not to increase the energy but to replenish the energy which is lost by boot camp running.

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Increase Fitness With Running

Fitness Boot Camp Running

boot camp excercise

Running is one of the most effective training regimes among the various available options for increasing fitness. An effective running program can help shed more weight than any other workout schedules. It helps increase the strength, adaptability, immunity levels of the body and makes you look a lot younger. Though it is one of the most effective fitness regimes, it is not the safest one and is prone to a lot of discomforts and injuries. Most of the fitness programs suggest following clear precautions before getting on to the running regime for an injury free training. One can get the advantage of learning the right techniques of running through the fitness boot camps organised during the weekends and holidays.

The boot camps organised by the professional athletes help in understanding the right things needed to be done for a long term running regime without injuries. These programs help you choose the right shoes that are perfect and suitable for your foot size and body structure. They will also be training you on the right start up or warm up exercises before going on intense running schedule. This helps in warming up the muscles and enables you to gain pace while running. The warm up program might consist of couple of minutes of jogging, light stretching exercises and deep breaths.

While on a running track, deciding the pace at which you would run is the key to long term action. It is very essential to pick up the pace gradually, rather than sprinting at one go and getting exhausted with increasing chances of injuries. One can choose to run at a conversational pace and gradually build on it for your muscles to gain strength and adaptability. People who would have trained at the weekend boot camp or the fitness boot camp would have learned the right art of gradually building on the pace. Athletes looking to participate in marathons should look at adding larger miles to the race and build on it stay fitter for loner races and also injury free.

One needs to be patient enough and give the training process the required time. Most often runners get exposed to injuries, because they are not patient enough to build on the pace gradually or do not provide adequate rest to the body muscles. If an individual comes across any injuries while running, then it is very important to space the training program and reschedule the same after the much required rest and recovery process.

Consulting the coach at the boot camp can help understand the actual need for the recovery process and work on alternative general strength and mobility regime to get back on track. There are many weekend boot camps conducted in and around London that one can take great advantage of and learn the perfect match of boot camp diet and workouts.

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