A Summer Fitness Plan You Can Count On
Whether you’re a beach bum or a summer bride-to-be, Keep Fit Boot Camp’s hot summer deals will help you achieve your dream bikini body without breaking the bank. Sculpt your curves and shed those extra pounds with great summer packages available on all classes.
Sizzling Summer Offers
If the thought of grinding away in the gym fills you with dread, it’s time to put the fun back into fitness with Keep Fit Boot Camp. With our seasonal deals, you’ll get fit for less.
Choose from outdoor and indoor classes, at a range of London locations – ideal for busy professionals who want a fitness plan that gets results.
6 classes for £24
Bust those bumps and achieve killer curves with 6 classes for £24 – that’s £4 per class.
Valid for six weeks, this package is the ideal way to focus your fitness regime and set achievable targets. In six weeks’ time, you could be slipping into that dream dress and turning heads.
10 classes for £40
If you want to train all summer long, then our 8-week package offers you 10 classes for £40. Perfect for September brides looking to tone up and slim down for their big day.
(Hurry offer ends 25th July 2016)
6 Classes for £24 Sign Up Now
10 Classes for £40 Sign Up Now
Boost Your Fitness Plan with Personal Training
Keep Fit Boot Camp’s personal training service means you can benefit from one-on-one training, designed to help you reach the next level. Make every minute count with one of our keep fit professionals guiding you every step of the way.
As part of the training plan your initial session will include a free 30 minute consultation where your trainer will take a range of body stats to help them create a tailor made fitness plan.
For added motivation to keep you focused, book your Keep Fit Boot Camp personal trainer today.
Email email@example.com for further details.
Create a Happier, Healthier Workforce with
Keep Fit Boot Camp works closely with businesses to provide bespoke corporate training programmes. Summer is the perfect time to get everyone out of the office and having some fun with fitness.
Our team of serving and ex-serving military instructors are ready to blow the cobwebs away and reenergise your team. Book one of our outdoor bootcamp classes in a Royal London park or head to the studio for a motivating workout.
Whether you want to relax with yoga and Pilates, empower with self-defence and boxing or encourage with fitness testing and team building activities, Keep Fit Boot Camp has a class for you and your colleagues.
Email: firstname.lastname@example.org for more information.
Target Zone Training
Optimise your workouts with heart rate monitor training sessions from Keep Fit Boot Camp at Great Portland Street. Push yourself to new limits, you never thought possible, with our Target Zone training, giving you a real insight into your fitness and your progress.
These intense and motivating classes allow you to compete against yourself and get the most out of your workouts, using the latest wearable heart rate technology.
A Visual Target
The Target Zone Training classes include a Mio Link Heart Rate Wristband for every participant, giving you accurate heart rate data throughout the session. This data appears on a screen, during the class, helping you track your progress and smash those fitness goals.
Heart rate training has five target zones, from very light, through moderate and hard, to maximum, helping you tailor your workout to meet your needs. Depending on your level and the focus of your training, each zone has different benefits and our Keep Fit Boot Camp trainers will be on hand to help you get make the most of every second of your class.
At the end of your workout, we send you an email summary of your data, with details of calories consumed during the session, as well as a visual chart of time spent in each training zone. This means you can plan your next workout and stay on target.
Target Zone classes from Keep Fit Boot Camp help you:
- Train more efficiently and more effectively
- Keep going by giving you a visual display of what’s happening and how hard you’re working
- Pace your workout to reach your specific goals and match your ability
- Take your advanced training to a new level of intensity
- Train in the optimal fat burning zone or keep it light to recover from injury and illness
Book your Target Zone Training session today
All classes take place at our Great Portland Street location, offering state-of-the art training facilities.
Keepfitbootcamp Target Zone Training sessions will be every Monday, Wednesday and Friday at 7:15-8am – book your first session here.
Target Zone Training classes are included as part of all personal training packages and small group training sessions. Take your training to the next level with Keep Fit Boot Camp’s Target Zone classes by clicking here.
New Target Zone classes from Keepfitbootcamp
As a way to optimize our one to one coaching, small group personal training sessions and selected group classes, Keepfitbootcamp will be providing heart rate monitors for you to wear during your workout. Heart rate training is proven to help you train more efficiently and effectively, by providing a visual display of what is happening in your body. This helps to insure your workout is targeted at a pace specific to your goals and abilities.
Our heart rate monitor are worn like a watch and they use optical cell senses that measure the volume of blood pumping under the skin. The monitors transmit the data to our studio app which displays a live feed of your heart rate on to a screen.
The Heart rates are displayed as colored zones that represent a percentage of your maximum heart rate. We can use the training zones to tailor our sessions accordingly.
• ONE 1: VERY LIGHT
50% – 60% of your maximum heart rate
Training in this zone encourages the flow of blood, which is optimal for maintaining a healthy heart and recovering after a difficult workout.
• ZONE 2: LIGHT
60% – 70% of your maximum heart rate
Training in Zone 2 enhances endurance and the efficiency with which you use fat and carbohydrates as fuel.
• ZONE 3: MODERATE
70% – 80% of your maximum heart rate
Zone 3 training helps to delay fatigue caused by lactic acid. This kind of training is made up of moderate exercise, which helps to improve aerobic fitness.
• ZONE 4: HARD
80% – 90% of your maximum heart rate
Training in Zone 4 should be done in short bouts. These high-intensity workouts improve maximum performance capacity.
• ZONE 5: MAXIMUM
90% – 100% of your maximum heart rate
Training in this zone is not recommended for inexperienced athletes, and it should only be done for short periods of time. These workouts assist athletes with their top-end speed development and performance.
After to the workout the data is summarized and sent to users by email, with details of calories consumed during the session as well as information on how long was spent in each training zone.
Heart rate training is beneficial for advance athletes looking to monitor recovery time and intensity during their workouts. The casual keepfiter looking to train in their optimal fat burning zone. And can also be of great benefit to those recovering from ill health or injury, wanting to avoid higher intensity training.
Keepfitbootcamp Target Zone training sessions will be every Monday, Wednesday and Friday at 7:15-8am
The service will also be included as part of all personal training packages and small group training sessions
For booking details please email email@example.com
Kettlebell Training, fun, effective and functional movement – Going old school at GPS Keep Fit Boot camp – By Jason Taylor
It can be more than a little overwhelming to enter a new gym or start a new class when there is so much choice of equipment, training systems and different views about how we can begin our fitness journey.
So why do we keep talking about functional movement? It is the route of entry to develop physical health and fitness effectively. Modern day life for most of us has engineered out any type of physical activity and that is why functional fitness training has become so essential. Most traditional gyms have tended to use methods and equipment which focussed on training muscle groups in isolation rather than collectively. This is a very limiting way to train the body.
Today we have a range of very simple training tools that can help us regain control of our bodies and ultimately our lives. Kettlebells, medicine balls, bands and of course my old time favourite bodyweight resistance. I have always believed in first principles and that’s best summed up by four letters, KISS, keep it short and simple. Kettlebells fit right in there.
Kettlebells are old (Girya in Russian) and have been widely used in Russia for centuries, though their roots can be traced back to ancient Greece. An iconic piece of equipment instantly recognised by the cannon ball shape (the bell) with a curved iron handle attached.
Used in Russian farming communities as weights to measure agricultural goods. Their popularity spread as a training tool. The bellwether standard weight was known as ‘one pood’ in today’s terms 35 lbs or a touch under 16 kgs. Knowledge spread slowly but eventually the US got the bug and in the early 2000s, KBs went mainstream after an article published by the Rolling Stones Magazine.
KB training promotes cardiovascular fitness, muscular strength, endurance, flexibility and ultimately body composition. I know what you’re thinking, that’s not bad is it! And those are the big 5 foundation components of physical fitness. Furthermore, they engage motor skills by improving co-ordination and balance.
The design of the bell with the horn shaped handles allows for swinging movements as the centre of gravity is extended beyond the grip. Basic movements such as the deadlift, swing, clean and press were designed to train the body for the tasks ahead and in days gone by that was manual labour, in recent times for sport, lifting, throwing, sprinting, jumping, boxing.
Beyond the basic lifts there are countless variations, around the body, figure of 8, and the side swing I like to incorporate in my sessions.
KBs allow movement through all three planes, forward and back, side to side and twisting / turning, or in PT parlance, Tri planar movement. It activates the posterior kinetic chain, (PKC) a bit of a tongue twister but it’s vital to our discussion here. The posterior kinetic chain are the muscles of the rear of the body, hamstrings, spine and bottom (gluteals) and are crucial to develop power for lifting and forward movement. They are to often overlooked for their importance in postural development and assisting correct spinal alignment. Switching on the glutes is a phrase you will certainly hear more of.
Finally before we let you go, two further benefits are core activation to support the trunk, a key aim for most clients and a focus on flexibility as the lifts will test you through a wider range of functional flexibility.
Don’t forget folks! Not only is possible for you to have your goals and dreams it is also necessary. A little knowledge we hope is a small stepping stone for you to reach those ambitions.
Now its time to go old school at GPS Keep fit Boot Camp, see you there!
Jason Taylor 24th April 2015, article for Keep Fit Boot Camp
Bodyweight cardiovascular exercise is often one of the key missing components in many training plans. BW CV can be anything from a stroll, jog to a run, or time out in the hills walking. You can decide the frequency, intensity level, how far to raise your pulse as your fitness progresses.
CV training is essential, not only will you feel better and in more control of your life, it will also help you develop a stronger heart, manage your weight and body composition and lower the risk of coronary heart disease.
Whilst cardiovascular fitness can be developed through cycling, swimming, and rowing these are all forms of non-weight bearing exercise and as such will not facilitate the same development that outdoor running will.
Today, we will discuss 5 forms of running and why they are so important.
Steady state and long slow duration – SS / LSD
Continuous runs are primarily concerned with endurance. Time on your feet is a critical factor rather than speed. These runs can be anything from 45 minutes and upwards in duration and the pace should be moderate, 65 to 70pct of your maximum heart rate (MHR). Or if you prefer at a pace that you could still hold a slow conversation at.
This type of running is probably the most common undertaken, and many focus on this for challenge races such as half or full marathons. Running distance is as much a physical as well as mental challenge. It is during these runs you can work and test your mental and physical endurance.
Remember that longer distance running can result in adaptive shortening of your leg muscles. As they are not moving through a full range of motion over time they will become shorter and tighter. It is essential that you combine the longer runs, with hills and intervals as they will work the muscles through a larger range of motion, and you have a planned programme of flexibility and mobilisation built into your warm up and cool down. Yoga and Pilates are excellent to combine with running.
Off road, cross country, and trail running
Running off road is a superb method for training the body through all planes of motion. On a treadmill you work in a forward plane of motion and avoid developing the other two, side to side and twisting. These three planes of motion used collectively are essential to develop functional fitness with muscle groups, tendons, ligaments and joints of the body working together rather than in isolation.
Hill running is one of the biggies to developing a healthy body and is up there with interval training.
During hill running the muscles in your lower body work in a coordinated fashion while supporting your full body weight. As you climb uphill and gravity starts to take its effect the body has to work harder, this develops a higher knee lift and more power in your legs.
A powerful benefit is increasing aerobic enzymes in the quadriceps, a chemical which allows the muscles to function at higher intensity and for longer durations before becoming tired. Stronger quadriceps will build longer and more powerful strides. It is reported that the fitness benefits from hill running are retained for longer when rest periods or time out is taken.
An ideal hill session would be rolling mixed terrain over 5-7 miles, a series of up and down hills interspersed with flat sections for recovery.
Remember when running downhill, do so in a contolled manner, you are moving with gravity and exerting considerable force on your joints. Downhill is never a sprint.
Interval training is running a planned number of distances at speed with pre-determined rest periods. These rest periods are the intervals and not the sprints themselves.
Interval training increases a runner’s endurance, and ultimately the ability to run faster for longer. Each session is progressive bringing together longer sprints and shorter rests. Muscle strength is also increased, and a greater range of motion deployed ensuring improved flexibility.
This training system is key to developing your race pace for improving times on 5km and 10km runs.
Track running is ideal for speed work and a typical session would include 10minutes of a thorough warm up with mobility, dynamic stretches and running drills. The main theme and a 10 minute cool down.
The main theme could be 5-7km of intervals broken down as following. Distance 800m, 8 intervals run at slightly quicker than race pace, 5 seconds per km. 60 seconds rest in between.
Tempo or Speed running
Tempo running is race pace speed. It is a development on from intervals by chaining the links together. It is extremely challenging. If you run a 5km at 22 minutes or 10km at 44 minutes it means selecting a distance and then maintaining that fast pace for the entire duration.
Running and bodyweight circuits has always formed the backbone of my training regime. It has ensured that I was fully fit for some of the most testing challenges. Wether preparing for the all arms commando course or on operational deployments.
So what are you waiting for?
Go outside and start running your life!
Bodyweight Session Plan for Keep Fit Boot Camp
45 minute indoor class, Prepared by Jason Taylor
>> Aim, demonstrate effectiveness of bodyweight exercises and introduce a circuit plan that can be conducted outside with no equipment.
Two exercises are offered, swap round on 2nd circuit. Short intervals can be introduced between each station, 15-25m jog or sprint. Increase to 3 circuits over time.
Core on the floor is programmed at the end to focus on quality abdominal, lower back, exercises moving into the cool down.
>> Warm up – 6 minutes
Squat with arm raise, twist over knee, lunge back step, with hands in the air, shoulder rotation, knees to elbows, to kicks, high knees, heel flicks, toe flicks, 50pct, into boxing lunges.
10 station circuit, 2 times, duration 25 minutes
(60 seconds per station with 15 seconds transition)
- CV Battle Ropes, Skipping, Rowing Machine
- BW Bicycle Crunches, Crunches with Punches
- BW Wall Sit, Spiderman
- BW Side Plank, Plank w Shoulder tap
- CV High Knees, Spottie Dogs, Star Jumps
6 BW Press Up, Press Up with RotationBW Jumping Lunge, Double Lunge
- BW Push Up Plank, Plank Extension
- BW Squat and Calf Raise, Jumping Squat 10 BW Burpees, Mountain Climbers
Water break between circuits – 1 minute
>> Core on the Floor – duration – 7 minutes
Russian Twist, Scissors, Heel taps, Hip Extension, Single leg Romanian Deadlift, Dead Bugs, Leg Extensions
Cool Down and Stretch – 6 minutes
Over the past few years, there has been a shift away from the traditional goal setting and a definite move towards a more natural, gentle and intrinsic approach to achievement. As someone who (although part of the fitness industry), often struggled with achieving my fitness goals I have find this approach much more authentic and helpful.
Of course working towards goals can help us to progress and move forward, but plucking goals out of thin air and creating goals that are not right for you, can definitely do more damage than good. There is not a one size fits all and fitness goals should be well considered to make sure they fit with your values and lifestyle.
So here are my top tips on setting goals that are right for you and that you can actually achieve!!
So grab a pen, and make some notes. It might surprise you…
- Choose the right goals
So before we go plucking fitness goals out of thin air, you need to ask yourself what is important to you on your health and fitness journey. Think long term (6 months+), short term (in the coming weeks) and also any changes that you want to see day in day out.
A simple example might be: “I want to move more and get outdoors every day”. This might lead to making a commitment to getting up earlier every morning to go for a walk.
Think of your lifestyle and how your goals are going to fit into daily life. If you want something enough, you can make it work. And if you’re not sure what you want, see point 2.
- Ask Yourself: What do you want to GAIN?
In my experience, it is always more helpful to focus on what you are gaining from a goal (rather than the more negative focus of what you are trying to get rid of). “Weight loss” is a common generic health and fitness goal but the very idea of losing weight is pretty negative, and the problem is that negative motivation often doesn’t last the distance. What is WAY more helpful, is to think about what you want to gain… or have more of.
Increased muscle tone, increased energy levels, increased confidence…these are all gains that are actually very compelling and will give your motivation an extra boost.
- Ask Yourself: How do you want to FEEL?
People set goals because they want to create a FEELING. What does the goal mean to you? How do you want to FEEL when you achieve it? Confident… strong….joyful… sexy??
Ask yourself how you want to feel and now consider this: it is your thoughts that create your feelings.
This is a really interesting point and one that often gets missed. When you understand that your feelings come from inside of you (rather than from a goal), you can see that the feelings you are seeking are available to you RIGHT NOW!
Understanding this will give you the power to move mountains!!
- Don’t get attached to the end result
Any goal worth achieving is going to take a certain amount of time and effort. That’s a given. We live in a culture of instant gratification where people expect instant results. It is all too common for people to want results to be IMMEDIATE and then invariably when that doesn’t happen there can be a tendency to feel despondent and even give up.
This is a symptom of being too attached to the idea of the end result. Don’t do it!
Instead: Focus on the PROCESS
Start to love and embrace the changes you are making. Really find the fun and pleasure. Notice where your thoughts are at and practice bringing them back to the present… focusing on enjoying the changes you are making.
- Less is more
In my opinion, having too many fitness goals is worse than having none. If you find it hard to follow through with your health and fitness goals, just pick one thing that you want to improve or change.
Make it a game…
In my experience, it pays to be a bit thoughtful about what you really want to achieve from your goals before laying them down. Asking yourself the right questions before setting them will really help you set goals that are right for you AND get your head in the right place to go the distance. I think most of us have bombed at achieving a goal at one time or another and if this does happen to you: be kind to yourself. Give yourself a break and then re-read this article. Let’s not take it too seriously. Life is a game…and actually isn’t that just what a goal should be? Have fun with it!
Bootcamps have grown in popularity in recent years, providing a great solution for those looking to get in shape in a quick and effective way. However, a lot of people shy away from bootcamp believing it to be an activity for those who are already fit. Today, we’re going to prove you wrong. Bootcamp is suitable for people at all fitness levels, so let us bust some common bootcamp myths to show you a little more of what it’s really all about.
Bootcamp Isn’t About Being Beasted and Yelled At
Whilst yes, the instructors can be tough, a bootcamp class is nothing like the army training of your nightmares. At the end of the day, your instructor is there to help you get fit and to push you in ways that they know you are capable of doing and will always be there to talk you through each exercise and give you pointers to get them right. Bootcamps are actually a fun way to get in shape, and you’ll be surprised by just how nice your instructors are! They are there to help and motivate you, not to judge and will be there every step of the way to help you with your goals.
Bootcamp Isn’t ‘Too Hard’
The beauty of bootcamp is that it is there to develop your fitness level, and even as you get fitter and more comfortable with the exercises, you will continue to be pushed to keep your body working harder. Your instructor will help you to work at a pace and level which suits you, helping you to get fitter quicker without worrying that you can’t do it. It may feel hard at times and you’ll be exercising through gritted teeth, but the satisfaction and results from completing a class will be worth it.
All Shapes and Sizes Join In Bootcamp
Take a look at any bootcamp class and you’ll notice that the class is mixed in terms of weight, height and ability. It’s a great way for people to come together and can work for everyone, no matter your shape or your level of fitness. The classes are fun and very sociable and therefore are a great way to exercise and meet people, with a great supportive element to help you get through it.
About KeepFit Bootcamp Classes
At KeepFit Bootcamp we welcome people of all abilities to join in, no matter what your fitness level. Our instructors will give you the time and help to master techniques, allowing you to progress at your own pace. The way the classes are designed ensures that people of any fitness level can thrive and enjoy a good workout, developing the intensity as they progress. Supportive and not in the least way intimidating, our instructors will provide the best help and support possible to help you improve your fitness.
If you’re interested in joining a KeepFit Bootcamp class and finding out what it’s all about, you can find out more by Contacting Us or calling 0203 601 6161. With indoor and outdoor classes held at different times of day, a KeepFit Bootcamp class is an effective and fun way to get fit quickly and exercise in a supportive and motivating environment. Are you fit enough to join in bootcamp class? Of course you are, and we can’t wait to welcome you aboard!
What is a corporate fitness program? It basically describes the programs, activities or other health and sports related options an employer offers to his employees. The purpose of these programs is to raise awareness considering health related problems, and to ensure an increase in fit and healthy employees.
Building a good team that works for a company is not an easy thing to do these days. Companies keep re-inventing wheels to ensure that their employees are happy where they work. This not only leads to smiles on faces, but also to a decrease in sickness related problems.
One of these teambuilding strategies is fitness, because everyone wants healthy employees. Corporate companies seem to take their employees more serious as it comes to any illnesses or diseases. They have figured out that sick employees cost a lot more than it cost to help them to stay fit, healthy and happy.
It is not sufficient anymore to just hang some fitness related posters on the walls of the offices, or put up signs that say that it’s healthier to take the stairs instead of the elevator, or even to have a gym somewhere in the office building. Corporate businesses need to pull a little bit harder now.
Let’s start with why it is good for the corporate employers. The costs of healthcare have increased in the past decade. So much, that it is one of the biggest financial issues in any business. Sick employees, that have to stay home, cost money. They are not working, not earning money for the company. Of course, any business would rather like to spend a little on work floor health than on insurance payments.
And why is it good for the employees to join a fitness program? Well, obviously a healthy body can take you a lot further in life. The whole world has finally figured out that doing any sports related activities is always better than not doing anything at all. Besides, it costs less money for the employees too. Discounts on gym memberships or a free bike to commute from home to work, are only some of the perks.
A higher level of awareness can be the first step in the path to healthier, happier employees. Posters or office emails about the various company’s health and sports related options is a way to ensure that everyone knows that the company they work for offers such things. Organizing an office seminar could also work. Employees become aware of the risks they might be at and how to prevent these in a healthy way.
Chronic diseases such as heart related illnesses, strokes, several forms of cancer and obesity, can be prevented by exercising on a regular basis. Of course, there are more factors involved, but exercising and a solid healthy lifestyle are certainly not making anything worse!
According to a research article, found on the employeebenefits.co.uk page (March 2015), 40% of the UK employers saw a decrease in illness related absences from work. A better work place and the health and fitness related opportunities were responsible for more than 80% of this outcome.
The Daily Telegraph mentions (2015) that absenteeism costs about £15 billion for the UK companies. This year, the Britain’s Healthiest Company competition is in its third year again. This organization “provides you with an effective approach to measure and manage the health risks within your organisation”. More information can be found on their website.
Looking for more ‘proof’ or information about corporate wellness and fitness programs? Go online and google! There are many different sources that all say the same: It is worth paying for corporate fitness programs in the office. To name one, the UK Department for Work and Pensions has a whole report published online about the advantages of wellness implemented programs at work. As the say the rapport ”… considers the business and economic case for employers to invest in staff wellness programs.” And of course, “Workplace Wellness” even has its own Wikipedia page.
What are the options for a business? What should they do? Besides the already mentioned options, there’s an array of other activities or plans that can be implemented in practically and corporation.
How about the following:
- Weekly walking sessions. Let’s go outside and take a walk in the park. Or organize ‘walking meetings’, instead of meeting in the boardroom again.
- Invest in a couple of treadmills, or cross-trainers. During lunch, or right after work, many employees will be grateful.
- Employees that sit behind a desk all day, all week, all year, will benefit from a weekly exercise training. Employees can learn how to stretch the cramped up muscles, prevent carpal tunnel syndrome and sit in their chairs the proper way.
- Organizing corporation tournaments. A baseball game between departments, or locations can work miracles for team spirit and it would be a great fun day out.
- Online, a lot of different health related applications for the use in offices can be found. For instance, there are timers that count the amount of hits on the keyboards that shut down the use after a certain number of hits within a certain time. There are apps that show a pop up screen every 15 or 30 minutes to remind the employee to take a short break. These apps will automatically also shut down the computer if the reminders are ignored.
- Group training sessions either onsite, a gym or outside in the office garden. There are fitness organization that specialize in corporate fitness. They know exactly what kinds of exercises the employees need.
More information on the last point, the group training sessions at work, can be found here on the website. Keepfitbootcamp offers companies the opportunity for teambuilding, fitness training sessions and even yoga and boxing.
Just to sum it all up: Fitness programs, incentives and other health related activities are a very good way for any employer to gain a more supporting, trusting and fun relationship between co-workers. It also decreases the risks of sickness related financial corporate problems.
Get on it!