February 2018 Newsletter

Impressive stats from our first 6 week Body Challenge programme of 2018 just from one client alone………

6.7kg weight loss
5cm lost from waist
9 seconds quicker on the HF gate run (approx. 400m)
2 full wide grip pull ups, previous 0
26 full press ups, previous 20

We have 5 new clients starting our February programme and we can’t wait to see their achievements just in time for the spring/summer season.

With summer just around the corner it really is the time to start thinking about summer goals and summer bodies and start taking action.

It may just be implementing the basics like walking daily and starting to make dietary adaptations to become healthier. Maybe it’s making yourself accountable to us and increasing your attendance at HF to really make the most of our balanced programme. Alternatively make the commitment now and book onto our next Body Challenge programme and allow us to help guide you with your nutrition, health and fitness.

Whatever stage you are at we are here to help so please let us know. Remember summer bodies are built in the winter and now is the time to take action!

Dates For the diary

PROGRAMME DATES

26th Feb – 7th April
16th April – 26th May

TIMES

Mon 0600, 0930, 1815 and 1915
Weds 0600, 0930, 1815, and 1915
Thurs 0600, 0930, 1815 and 1915
Sat 0830

UPCOMING DIARY DATES

Saturday 24th February 2018 :
0830 FREE workout

Monday 26th February – Saturday 7th April 
Start of 2018 six week programme
Start of six week Body Challenge

HF date changes due to Bank holiday:
Monday 2nd April moved to Tuesday 3rd April for all time slots

Star HF Member of the Month

Congratulations to Naomi Harding who is this months HF Star Member. We all know Naomi from her friendly, fun-loving, out-going personality, she makes every session a pleasure to be at. Naomi has stepped up her training attending regularly 3 times a week and the difference is noticeable.

Well done Naomi, thank you for all your hard work, determination and for keeping us all smiling!

“What an honour this is! My life is now complete!

When I told my children (four almost teenagers) about this they said ‘haven’t you been going for years?? You took your time mum…’. Ah, and this is why I love coming to bootcamp. For me, it is all about the mental health.

I work with autistic children (mainly teenagers) and then single parent four teenagers of my own and so coming to exercise outside with you happy lot is just so good for me. Having been a loyal attendee of the 6.15pm crew for a while, work and children commitments has meant that sometimes I have had to come along at 6am. In both groups it is your friendship and your banter that I just love. Even at -4 degrees in the dark at 6am the crowd support and laugh and work hard (to keep our fingers and toes working). It is always such a happy group.

I think exercising outside has far more benefits than in some sweaty gym. Being in the fresh air  whilst working hard has kept me truly mindful for the duration of the session.  Having said that, my favorite sessions are the partner workouts so I can catch up with my booty buddies Ellie and Julie; I still struggle to breathe even after the years of attending but full respect goes to Ellie who can talk and exercise!

Thank you to Katie, Mark and Don who spend the time working out our workout so we don’t have to; so that we are exercising different parts of our bodies so we can keep going for longer, and for welcoming us like old friends every time we rock up ready to go in our PE Kits (with layers and layers on top). Thank you for pushing / encouraging us that little bit more each week so we work harder.  Thank you for keeping an eye out on us; for caring, and not just about our exercise technique but I think you’re very aware of what’s going on for a lot of us a lot of the time!

In all honesty, having never been an ‘exercise person’ until I joined HF I never knew how much I would love it and see the benefits physically / mentally / emotionally – even spiritually if you count watching the dawn come whilst continuing to attempt double unders.”

The loaded carry, weighted walks, why we do them

You can’t get more functional than loaded carries, you literally pick things up and walk with them; something we do multiple times each day

Loaded carries create an enormous amount of tension on your muscles, improving strength, stability, and conditioning all at once.

Creates healthier shoulders and improves posture

When you carry something it allows the shoulder blades to sit back in a natural position and activate the muscles surrounding it. This helps improve posture and stability.

Improved grip

Loaded carries improve grip strength and the stronger your grip the more weight you can lift as grip is often the limiting factor in a lot of exercises.

Strong core

In order to maintain proper posture when performing loaded carries the abs, obliques, quadratus lumborum, and hips all must work together to create a stable trunk. Bracing and creating tension in these muscles is necessary to maintain an upright posture.

Performing loaded carried unilaterally (weight on one side only), you add in the anti-rotation and flexion aspect as well. The muscles of the trunk must work against the weight to prevent the core from rotating and flexing to that side, thus building unilateral strength.

A strong core is the foundation for creating tension and producing power. Strengthening these muscles will help you increase your all round strength.

SNACK AWAY!

We all LOVE a snack, but with so much temptation in the supermarkets it can be hard to pick something nutritional and guilt free. With this in mind, here’s a list of some of our favourite snacks that keep us sustained for longer and keep us from reaching for something naughty.

  • Rice cakes with cream cheese and cucumber
  • Carrot sticks with hummus
  • Celery sticks with natural peanut butter
  • Greek yoghurt with berries and seeds
  • Lettuce boats topped with cottage cheese and pineapple
  • Boiled eggs
  • Sliced chicken breast

What are your favourite snacks on the go?

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