LOTC is proving so popular we’re hoping to run an Epping one too.

alittlefitter

Fit School is looking for willing recruits who want to get in shape. Here’s how it’s going to work:

 

Fit School’s ladies only training camps. We don’t do bootcamps like you know bootcamps!

firstimage.jpg

 

I’ve been getting lots of enquiries about bootcamps, the ‘guaranteed to beast you’ workout that’s taken over the outdoor fitness market. They are fun and can create a great post workout ‘endorphin’ high.

 

For the last 12 years in fitness, Karen and I have focused on results. From our knowledge, the results obtained from the majority of bootcamps aren’t in the same league as the results we have achieved. Especially if you’re only attending them just once a week. Of course there are some fantastic bootcamps out there which do deliver a fun experience and results. The main feature of these great bootcamps is multiple training sessions per week and a nutrition plan. But there…

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Fit School: Ladies only training camps. Are you ready?

Fit School is looking for willing recruits who want to get in shape. Here’s how it’s going to work:

 

Fit School’s ladies only training camps. We don’t do bootcamps like you know bootcamps!

firstimage.jpg

 

I’ve been getting lots of enquiries about bootcamps, the ‘guaranteed to beast you’ workout that’s taken over the outdoor fitness market. They are fun and can create a great post workout ‘endorphin’ high.

 

For the last 12 years in fitness, Karen and I have focused on results. From our knowledge, the results obtained from the majority of bootcamps aren’t in the same league as the results we have achieved. Especially if you’re only attending them just once a week. Of course there are some fantastic bootcamps out there which do deliver a fun experience and results. The main feature of these great bootcamps is multiple training sessions per week and a nutrition plan. But there are also lots of bootcamps which don’t.

 

We like to safeguard our results. That’s why Fit School won’t be offering a weekly bootcamp. Instead, we are starting our ladies only training camps. We are going to guide a group of ladies through a fitness experience which is shaped around what bootcamps were designed for: RESULTS! We can’t take on lots of people and we don’t want to run them every week throughout the year. Instead we will have three camps each year and they will be our premier product.

 

Bootcamps were originally designed for army recruits who were already fit. Therefore they  needed to be intense. However, people are now doing bootcamps who aren’t fit, at an intensity which probably isn’t ideal. Even more worrying is the number of women doing bootcamps to lose their baby weight. No pelvic floor exam and no inury screen. Now I’m not averse to an intense workout and in due time, you will probably experience some of these. However, I’m a big fan of buidling up your body and gradually building the intensity in a way that it can cope with. Think of this like a … School! Just like our name implies, we create a syllabus, not individual fitness sessions. So we want to take a group of ladies from the beginning, right the way up to a ‘bootcamp’ intensity.

 

We’ve already planned out some routes/hikes/treks which we will be taking you on. This isn’t going to be just a weekly exercise session. For this reason, we need to know if you are serious about getting into the best shape you have ever been in. That’s why we are going to run a free trial for six weeks.

 

With a free trial, we won’t have to pay any council fees for using public spaces (we’re a very above board business), so we can pass on this saving to you. If we have to use rooms or halls, there will only be the charge to cover the rooms. The prices we have been quoted are around £27 per hour, so if we need to use them, our volunteers just need to cover this. I hope we don’t need to use them, but it is a backup with all the bad weather we have been having.

 

We do like to support food banks, so all we ask is to make donation of your choice direct to the food bank in Harlow. http://www.mrct.org.uk/foodbank.htm

 

Also in return, all we need are video testimonals and some before and after pictures which we can use on our marketing information.

 

So if after reading all this, you feel that you can commit to two exercise sessions with us and two at home, and make nutritonal changes then send a brief e-mail to us at chrislaingtraining@gmail.com stating your reasons why you want a place.

 

Fit School with Chris

Fit School with Chris

Biscuit SOS – how to beat the mid-afternoon munchies.

Fesh Chocolate Chip Cookies with Rapsberries and Hot Chocolate

Peckish? Is your 3 o’clock appointment with the biscuit barrel ruining your good intentions? If so, you’re not alone. From lack of protein, to sleep deprivation, dehydration or just your body’s own clever chemical hunger warfare sending your brain ‘feed me’ signals, the mid-afternoon munchies are sabotaging svelte waistlines everywhere. It’s time we did something about it. Here’s my how, why and emergency guide to the mid-afternoon munchies.

THE GHRELIN GREMLIN

Think of your body like a finely tuned eco-system. It fights for equilibrium. You get thirsty or feel sleepy, that’s just your clever body looking after itself.

The same goes for hunger. Our tummies produce hormones leptin and ghrelin. Leptin makes us feel full but the ghrelin gremlin is all about hunger. Like most of our hormones, they regulate themselves during our restorative sleep hours. So a lack thereof can wreak havoc with our hunger signals.

Scientists know that sleep deprivation will increase ghrelin levels in the body. The 2008 study, published in the Journal of Sleep Research, found that just one night of sleep deprivation can lower leptin levels and raise ghrelin levels.

The ghrelin gremlin peaks in the afternoon and signals the brain to eat, and to eat high calorie foods. Hence our visits to the vending machine or corner shop.

Scientists have also discovered that ghrelin is not good for waistlines. A study published in 2009, in the International Journal of Obesity, found that ghrelin favours an accumulation of fats around the tummy and also in the fatty tissues around our organs, especially the liver. Specifically those areas that put us at a higher risk of developing type 2 diabetes.

So if the gremlins strike, aim for healthy, happy fats which are much easier for your body to use as fuel and help prevent the unhealthy fat gain around your tummy.

REGULATE

If you are finding yourself hungry in the afternoons it’s also worth analysing your morning food intake. Did you skip breakfast? Did you nip out of the door with little more than a slice of toast and jam? In order to regulate your appetite and blood sugar levels, the best thing you can do is have protein with every meal. A boiled egg, nuts with your yoghurt or a tuna sandwich will all serve your dietary needs better than a teensy rice cake!

You may also be genuinely hungry? Sometimes a craving for high calorie food is just your body’s way of saying ‘EAT’ – so rather than reaching for a cake, eat something more substantial instead.

FIVE RULES TO BEAT THE MID-AFTERNOON MUNCHIES

1. Aim for at least seven hours sleep a night.

2. Eat breakfast – if you skip it then make sure your first meal contains a balance of proteins and good fats.

3. Eat protein with every meal and every snack – that might just be a few nuts (see below).

4. Drink at least two litres of fluid a day – if you feel hungry, try a drink first (you might just be thirsty).

5. Consider an omega oil supplement – it helps in the battle against unhappy fats.

EMERGENCY GHRELIN GREMLIN BUSTERS

If the hunger has already kicked in, here are a few suggestions for damage limitation:

1. Drink a herb or fruit tea, or a fresh vegetable juice – it can take away the sweet craving and quench your thirst.

2. Have a square of dark chocolate with a few nuts.

3. Eat oatcakes with nut butter or avocado.

4. Have an apple with a small piece of cheese.

5. Have some granola yoghurt.

Can coconut water make you more beautiful and cure your hangover?

Elixir of youth. Hangover cure. Labour and birthing aid. Sports drink. Drink of choice for the Hollywood starlet. Coconut water is fast gaining reputation as the ‘super drink’ of choice, with its many benefits now being backed up by scientific studies.

As a coconut water fan, I jumped at the chance to go to an event hosted by Vita Coco on Wednesday to learn more about the science behind it. I also got to sup on various delicious flavours of coconut water (although I have to confess my favourite is still straight up, natural).

1. Yes it could be considered something of a beauty elixir – amongst other Hollywood A-listers Madge, Gwinny, Ri-Ri and Sienna are huge fans. Coconut water is naturally rich in antioxidants, recently backed up by laboratory studies. It contains plant chemicals cytokinins, which have shown anti-aging and anti-carcinogenic effects, vitamins B and C and the minerals potassium, magnesium, calcium, phosporous and sodium.

2. Coconut water is naturally isotonic. To be considered isotonic, a drink needs to contain 5-6% sugars. Coconut water is 5% naturally occurring sugars. An isotonic drink is quickly absorbed by the body making it both thirst quenching and more importantly rehydrating. So at times of need, such as after sports or illness, during labour or in the post natal period (or a big night out), an isotonic drink can be more effective than plain water. A recent study, published in the Journal of the International Society of Sports Nutrition in December 2012, found coconut water to be as effective in rehydrating athletes as conventional sports drinks.

According to www.consciouscoconuts.com, coconut water is a universal donor and is identical to human blood plasma.  It has the same level of electrolytic balance that we have in our blood and apparently, during the Pacific War of 1941-45, coconut water was used to give emergency plasma transfusions to wounded soldiers. Coconut water was also reportedly used as an IV drip in WWII.

3. Coconut water is chemical and sugar free. Unlike conventional sports drinks which contain a cocktail of sugars, sweeteners, artificial flavourings and basically chemicals which can be very acid forming in the body, coconut water contains no nasties. Recent studies have shown runners who suffered with gastric issues from conventional sports drinks reacted much better to coconut water as a rehydration drink with fewer tummy complaints.

4. Coconut water is rich in potassium. Recent WHO guidelines state we should all consume 3500mg potassium, daily. It’s a vital mineral for controlling blood pressure and heart disease. One 350ml of pure coconut water contains 50% more potassium than a banana!

5. One 35oml portion of Vita Coco also contains your entire RDA of vitamin C!

6. Anecdotal mum research fact (on my test subject of one) – coconut water is much easier to get down a poorly baby/toddler than conventional rehydration salts!

You can buy Vita Coco (my favourite brand, since it’s ethically produced and not from concentrate) in Waitrose, larger supermarkets, Holland and Barrett and online via Amazon at www.vitacoco.com/uk.

Sports Nutrition expert Anita Bean

Sports Nutrition expert Anita Bean