It's been a while since I posted here, during which time a lot has happened! I've moved to the country! When my husband and I decided to move out to Brentwood for his job, I was a little nervous about moving my business and very sad to leave the lovely loyal customers that I had in London (hi everyone!) I'm glad to say that since we've moved, not only have we been working hard on our new home, we have also aquired a beautiful Labrador puppy named Lennon (now nearly 9 months old) and FitNS in Essex is going really well and I'm pleased to say I have some lovely new clients, all doing really well. I have also added Buggyfit classes to my services, which run at Thriftwood Campsite every Tuesday at 11am. I've been doing a bit of work on my website too, which is www.fitns.co.uk. Thanks to everyone who contributed a review for me, they are all now on the client testimonial page. Lastly, I have joined the Twitter revolution finally, which I'm currently enjoying exploring as a way of marketing (and following celebs - how strange is it when you get a tweet from Victoria Beckham about strawberry picking...) @NikkiFitNS
I am currently taking on new clients, so if you're local to Brentwood and interested in finding out what FitNS can do for you, then please do get in touch. I look forward to hearing from you :-)
Tuesday, 17 July 2012
Monday, 28 March 2011
FitNS Spring Newsletter – a special announcement
Re-launching outdoor fitness sessions at Tanner Street for 2011
Sign up for our new season of cardio-conditioning classes and get in shape in time for Summer
Maybe you’re planning a holiday over Easter and want to lose a few pounds or you are feeling guilty already about all the chocolate you plan to eat! FitNS bootcamps are making a return and have a new look for 2011. Read on to find out more about our fantastic new plans for taking tailored outdoor fitness to the next level.
We will be running a package of 6 sessions at a time for which we will need a minimum of 8 people (maximum of 12 people) signed up for the classes to run, so do forward this onto anyone you think maybe interested and get in early!
Everyone signing up will become part of the group for 3 weeks, no matter your level of fitness everyone will see and feel improvements as we are offering a unique difference - the sessions will be designed and targeted based on the information provided to us by the participants in advance – this might be a particular sport requirement, a body image concern or a specific injury. The sessions are run by qualified personal trainers who are used to designing individual tailored programs and we plan to bring some of this thinking to our groups rather than just roll out a standard class format.
Our first bootcamp course will run twice a week for 3 weeks from 4th-20th April on Monday and Wednesday evenings at 6.15-7.15pm. The cost for all 6 sessions is £45. In addition to the fitness sessions, each participant will also be invited to fill in a food diary for analysis and will have access to personalised nutritional and fitness advice from your trainer for the duration of the bootcamp.
To sign up or for further information, please contact Nikki on nikki@fitns.co.uk or 07977 261165.
Tips and tricks
Web tool of the month
A really handy one to keep in your favourites... you know the feeling when you fancy eating something you know you shouldn’t but think that nothing else will fill that void – take a look in the snack swapper, you pick what you are craving and the snack swapper will suggest some alternatives that might just tantalise your tastebuds in a slightly healthier, less calorific way!
http://www.ivillage.co.uk/tool/snackswapper?nlcid=uh%7C03-23-2011%7C
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – 1 leg raised squat
Put a twist on your regular squat exercise and target the inner thigh, all you need is a bench or step.
Advance the move by adding weight – a barbell rested on your shoulders works well here, or you could try holding a dumbbell or medicine ball to your chest.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
View this and previous newsletters at http://fitns.blogspot.com/
Wishing you a happy and healthy Springtime.
Nikki
Re-launching outdoor fitness sessions at Tanner Street for 2011
Sign up for our new season of cardio-conditioning classes and get in shape in time for Summer
Maybe you’re planning a holiday over Easter and want to lose a few pounds or you are feeling guilty already about all the chocolate you plan to eat! FitNS bootcamps are making a return and have a new look for 2011. Read on to find out more about our fantastic new plans for taking tailored outdoor fitness to the next level.
We will be running a package of 6 sessions at a time for which we will need a minimum of 8 people (maximum of 12 people) signed up for the classes to run, so do forward this onto anyone you think maybe interested and get in early!
Everyone signing up will become part of the group for 3 weeks, no matter your level of fitness everyone will see and feel improvements as we are offering a unique difference - the sessions will be designed and targeted based on the information provided to us by the participants in advance – this might be a particular sport requirement, a body image concern or a specific injury. The sessions are run by qualified personal trainers who are used to designing individual tailored programs and we plan to bring some of this thinking to our groups rather than just roll out a standard class format.
Our first bootcamp course will run twice a week for 3 weeks from 4th-20th April on Monday and Wednesday evenings at 6.15-7.15pm. The cost for all 6 sessions is £45. In addition to the fitness sessions, each participant will also be invited to fill in a food diary for analysis and will have access to personalised nutritional and fitness advice from your trainer for the duration of the bootcamp.
To sign up or for further information, please contact Nikki on nikki@fitns.co.uk or 07977 261165.
Tips and tricks
Web tool of the month
A really handy one to keep in your favourites... you know the feeling when you fancy eating something you know you shouldn’t but think that nothing else will fill that void – take a look in the snack swapper, you pick what you are craving and the snack swapper will suggest some alternatives that might just tantalise your tastebuds in a slightly healthier, less calorific way!
http://www.ivillage.co.uk/tool/snackswapper?nlcid=uh%7C03-23-2011%7C
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – 1 leg raised squat
Put a twist on your regular squat exercise and target the inner thigh, all you need is a bench or step.
- Stand with your right foot in the centre the step and your left foot on the floor about a foot away from the step
- Keeping your back straight and feet pointing forwards, sit down towards the floor keeping your knees positioned behind your toes
- Push down on your heels to slowly raise yourself back to a standing position
- Complete 10-15 reps and then change legs. Do 2-3 sets.
Advance the move by adding weight – a barbell rested on your shoulders works well here, or you could try holding a dumbbell or medicine ball to your chest.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
View this and previous newsletters at http://fitns.blogspot.com/
Wishing you a happy and healthy Springtime.
Nikki
Thursday, 10 February 2011
FitNS February Newsletter
Spread the word
Offer of the month – refer a friend
Let the cat out of the bag and receive a discount on your next purchase...If you have a friend, colleague or family member that you think may be interested in personal training, mention FitNS to them and if they sign up to a 12-session course, you receive a 10% discount on your next booking! Simple.
St Valentines Day
Wishing everyone a happy Valentines day
It’s a great excuse to spend some quality time with your significant other, but following this Valentines day maybe you could make a pact with your partner to take up a hobby together and spend more time together throughout the year. Me and my hubby recently took up climbing... It’s great fun and there are climbing wall centres all over London. It’s also a really great total body workout and is fabulous for your core muscles – I definitely felt it in my arms and tummy after the first couple of sessions!
Working out together also gives you extra motivation and adds an element of (healthy) competition... Plot out a run together, stopping at open spaces to challenge each other on the way round with various body weight exercises – tricep dips, bodyweight rows, push ups are examples of workouts that can be done with equipment you can find outdoors. See who can hold a plank position for longest at the end!
Tips and tricks
Go shopping!
Ok, this might be one for the ladies, but guys you should treat yourself once in a while too. A new workout kit is the perfect way to motivate yourself to get that workout done. Donning your new togs, you’ll feel all nice and confident to perhaps try out a new gym class or to give you an extra boost to add a couple of km onto the end of your usual weekend run. Whatever your aim, a bit of shopping and lovely new clothes will help get the necessary endorphins flowing.
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Recipe of the month
Struggling to keep your sweet tooth in check? I recently ‘invented’ a healthier version of a chocolate orange which really helps kurb those cravings. You can use other fruits according to your taste – try strawberries for a romantic valentines treat.
Ingredients:
150g of best quality organic dark chocolate
1 orange or 2-3 satsumas
Directions:
Peel the orange(s) and remove as much of the white pith as you can
Separate the orange into individual segments
In a double boiler, melt the chocolate until runny (don’t let it burn as it will go strange and lumpy)
Pop the orange segments into the runny chocolate 2 or 3 at a time and ensure they are coated
Remove the coated orange segments to cool on a sheet of baking parchment
Refrigerate and after 30 minutes they’ll be ready for you to pop a piece or 2 when you need a chocolate hit, they keep for up to a week in an airtight container. Just don’t overindulge, they are still covered in chocolate, after all!
Exercise of the month – V Sit and Twist
Challenge your core muscles – twisting is an important component of core workouts. Your back and abs must be strong in every direction, including forwards and backwards, side-to-side, and twisting to both sides.
Advance the move by leaning back, holding a medicine ball in your hands, or by keeping your heels slightly off the ground.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
View this and previous newsletters at http://fitns.blogspot.com/
Wishing you a happy and healthy month of February.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Offer of the month – refer a friend
Let the cat out of the bag and receive a discount on your next purchase...If you have a friend, colleague or family member that you think may be interested in personal training, mention FitNS to them and if they sign up to a 12-session course, you receive a 10% discount on your next booking! Simple.
St Valentines Day
Wishing everyone a happy Valentines day
It’s a great excuse to spend some quality time with your significant other, but following this Valentines day maybe you could make a pact with your partner to take up a hobby together and spend more time together throughout the year. Me and my hubby recently took up climbing... It’s great fun and there are climbing wall centres all over London. It’s also a really great total body workout and is fabulous for your core muscles – I definitely felt it in my arms and tummy after the first couple of sessions!
Working out together also gives you extra motivation and adds an element of (healthy) competition... Plot out a run together, stopping at open spaces to challenge each other on the way round with various body weight exercises – tricep dips, bodyweight rows, push ups are examples of workouts that can be done with equipment you can find outdoors. See who can hold a plank position for longest at the end!
Tips and tricks
Go shopping!
Ok, this might be one for the ladies, but guys you should treat yourself once in a while too. A new workout kit is the perfect way to motivate yourself to get that workout done. Donning your new togs, you’ll feel all nice and confident to perhaps try out a new gym class or to give you an extra boost to add a couple of km onto the end of your usual weekend run. Whatever your aim, a bit of shopping and lovely new clothes will help get the necessary endorphins flowing.
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Recipe of the month
Struggling to keep your sweet tooth in check? I recently ‘invented’ a healthier version of a chocolate orange which really helps kurb those cravings. You can use other fruits according to your taste – try strawberries for a romantic valentines treat.
Ingredients:
150g of best quality organic dark chocolate
1 orange or 2-3 satsumas
Directions:
Peel the orange(s) and remove as much of the white pith as you can
Separate the orange into individual segments
In a double boiler, melt the chocolate until runny (don’t let it burn as it will go strange and lumpy)
Pop the orange segments into the runny chocolate 2 or 3 at a time and ensure they are coated
Remove the coated orange segments to cool on a sheet of baking parchment
Refrigerate and after 30 minutes they’ll be ready for you to pop a piece or 2 when you need a chocolate hit, they keep for up to a week in an airtight container. Just don’t overindulge, they are still covered in chocolate, after all!
Exercise of the month – V Sit and Twist
Challenge your core muscles – twisting is an important component of core workouts. Your back and abs must be strong in every direction, including forwards and backwards, side-to-side, and twisting to both sides.
- Sit on the floor with your knees bent and your heels on the floor
- Clasp your hands together, extending your arms out in front of you, and recline back so that your body is angled about 45 degrees
- Keeping your lower body still and your abs contracted, twist your body to each side
Advance the move by leaning back, holding a medicine ball in your hands, or by keeping your heels slightly off the ground.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
View this and previous newsletters at http://fitns.blogspot.com/
Wishing you a happy and healthy month of February.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Wednesday, 12 January 2011
FitNS January Newsletter
Happy New Year!
My New Year’s resolution is to join the gym...
January is a notoriously busy month for gyms, gaining masses of new members all signing up for 12 month contracts, determined to get fit in the new year. I’m not saying don’t join a gym (that would be kind of hypocritical of me!), just that despite best intentions, for many people joining a gym just isn’t enough and many of the January army will have dropped off by February and hardly use their membership for the rest of the year. What a waste of money!
The reasons that people don’t use the gym after January vary, but common ones are boredom, lack of results, lost motivation or unhappiness with the gym environment.
Why not stand out from the crowd and make your new year fitness resolution something a little different, here are some ideas to keep you going into February and beyond...
Latest offers
Work out during the day for less
Treat yourself this New Year with a course of off-peak personal training sessions, we have reduced our regular prices by up to 10% if you take your session during working hours, so if you can take a lunch hour or you work shifts or are part time, then this option may be perfect for you! Remember that with a personal trainer ensuring your technique is correct, you will achieve 100% better effects from your workout and the additional motivation you receive will keep you going week after week.
You will find full details on the ‘packages’ page of our website, which now contains a downloadable price list with all of our current offers on.
In the press
January blues?
There IS such a thing and this article helps you understand the chemical reasons behind those blues... Learn the evils of white bread, why sleep is important for combating depression and learn how to feel better and more energised simply through the food you eat... http://www.womensfitness.co.uk/membersonly/viewfeature.aspx?featid=10457
Tips and tricks
Keep a diary!
Keeping a log of the activity you have done and what you eat and drink can really help focus your mind on what you need to do to achieve your goals. It also will spur you on if perhaps you have a little slip over the weekend. As one of my clients said to me recently - I not only fell off the wagon over Christmas, I ate the wagon too! It happens to the best of us – it’s how you get up and carry on afterwards that really counts. Granted, it takes time getting used to writing everything down, but I guarantee it will open your eyes to bad habits and help you counter them!
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – elevated lunge
Tone your legs and bottom with this slightly more advanced version of one of our favourites – the elevated lunge.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of January.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
My New Year’s resolution is to join the gym...
January is a notoriously busy month for gyms, gaining masses of new members all signing up for 12 month contracts, determined to get fit in the new year. I’m not saying don’t join a gym (that would be kind of hypocritical of me!), just that despite best intentions, for many people joining a gym just isn’t enough and many of the January army will have dropped off by February and hardly use their membership for the rest of the year. What a waste of money!
The reasons that people don’t use the gym after January vary, but common ones are boredom, lack of results, lost motivation or unhappiness with the gym environment.
Why not stand out from the crowd and make your new year fitness resolution something a little different, here are some ideas to keep you going into February and beyond...
- Find a class that will allow you to book just a couple of sessions at a time (bootcamps at Tanner Street are back in March guys!)
- Find a gym that is pay as you go – it could seem more expensive, but if you work out per session use for that 12 month membership you had last year you’ll probably see it’s worth it!
- Join a running club, you should be able to find one locally to you, many are free or very low cost and cater for all levels
- Make fitness part of your life. I’m always on at my clients about functional fitness outside of our sessions – i.e. building it into your daily routine. Cycling or jogging to and from work is a good one.
- Last but not least (and obviously I had to put this one in here) get a personal trainer! It may seem like a luxury, but for many they find this is the only way they will stick to an exercise program... In addition, you will not get bored as your programme should progress as you do, your results are consistently monitored and you get great advice at every session – you literally cannot help but achieve your fitness goals!
Latest offers
Work out during the day for less
Treat yourself this New Year with a course of off-peak personal training sessions, we have reduced our regular prices by up to 10% if you take your session during working hours, so if you can take a lunch hour or you work shifts or are part time, then this option may be perfect for you! Remember that with a personal trainer ensuring your technique is correct, you will achieve 100% better effects from your workout and the additional motivation you receive will keep you going week after week.
You will find full details on the ‘packages’ page of our website, which now contains a downloadable price list with all of our current offers on.
In the press
January blues?
There IS such a thing and this article helps you understand the chemical reasons behind those blues... Learn the evils of white bread, why sleep is important for combating depression and learn how to feel better and more energised simply through the food you eat... http://www.womensfitness.co.uk/membersonly/viewfeature.aspx?featid=10457
Tips and tricks
Keep a diary!
Keeping a log of the activity you have done and what you eat and drink can really help focus your mind on what you need to do to achieve your goals. It also will spur you on if perhaps you have a little slip over the weekend. As one of my clients said to me recently - I not only fell off the wagon over Christmas, I ate the wagon too! It happens to the best of us – it’s how you get up and carry on afterwards that really counts. Granted, it takes time getting used to writing everything down, but I guarantee it will open your eyes to bad habits and help you counter them!
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – elevated lunge
Tone your legs and bottom with this slightly more advanced version of one of our favourites – the elevated lunge.
- Stand two feet in front of a chair, bench or step, facing away from it with your feet hip width apart.
- Lift your left foot and place on the chair behind you.
- Lower into the lunge ensuring the right knee does not reach over the right toes and dipping the left knee towards the floor.
- Straighten right leg to come back to standing, repeat around 15 times and then swap legs.
- Hold onto some dumbbells (as shown) if you want a tougher workout.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of January.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Thursday, 9 December 2010
FitNS December Newsletter
FitNS December Newsletter
Our services...
Pre and post natal tips
Following our presentation at Snowsfields Wellness recently, we have now added some documents to the website which contain some great tips for pre and post natal fitness and wellness. Check them out at www.fitns.co.uk.
You will also find on the ‘packages’ page, a new downloadable price list with all of our current offers on.
Latest offers
Gift vouchers
Stuck for what to buy your friend or relative this festive season? Are they looking to get in shape in the New Year? Do they have a big sporting event to train for in 2011? Give them a unique gift for Christmas – a FitNS Personal Training gift voucher! What’s more, if you buy a gift voucher worth £100 or more, we’ll add another £20 in free vouchers for you to give away or just keep for yourself – our gift to you!
Tips and tricks
Ice skating – fun and a great workout!
With plenty of outdoor ice rinks to choose from all over London there’s no excuse – get your skates on and burn some calories, winter sports style. Great for toning the legs (that might be obvious) but also great for the core muscles – feel them working to hold you steady and on your feet as you take your first couple of wobbly laps. Wrap up warm, grab some mates and head down to your local rink, most stay open until mid-end of January.
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – push ups
Not just for advanced exercisers, this great move for working the chest and triceps can be done by all levels by adjusting your ‘lever length’. Work up to a full push up by progressing through each of the levels. There’s no better body weight do-at-home exercise for increasing total upper body strength.
You can advance the full push up even further by elevating your legs, taking one leg off of the floor or even taking one arm off of the floor to complete a ‘one arm’ pushup.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of December. Have a great Christmas break and I look forward to working with you all in the New Year!
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Our services...
Pre and post natal tips
Following our presentation at Snowsfields Wellness recently, we have now added some documents to the website which contain some great tips for pre and post natal fitness and wellness. Check them out at www.fitns.co.uk.
You will also find on the ‘packages’ page, a new downloadable price list with all of our current offers on.
Latest offers
Gift vouchers
Stuck for what to buy your friend or relative this festive season? Are they looking to get in shape in the New Year? Do they have a big sporting event to train for in 2011? Give them a unique gift for Christmas – a FitNS Personal Training gift voucher! What’s more, if you buy a gift voucher worth £100 or more, we’ll add another £20 in free vouchers for you to give away or just keep for yourself – our gift to you!
Tips and tricks
Ice skating – fun and a great workout!
With plenty of outdoor ice rinks to choose from all over London there’s no excuse – get your skates on and burn some calories, winter sports style. Great for toning the legs (that might be obvious) but also great for the core muscles – feel them working to hold you steady and on your feet as you take your first couple of wobbly laps. Wrap up warm, grab some mates and head down to your local rink, most stay open until mid-end of January.
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – push ups
Not just for advanced exercisers, this great move for working the chest and triceps can be done by all levels by adjusting your ‘lever length’. Work up to a full push up by progressing through each of the levels. There’s no better body weight do-at-home exercise for increasing total upper body strength.
- Lie chest-down with your hands at shoulder level, palms flat on the floor underneath your shoulders.
- Now for the alternatives:
- For beginners, you can do the ‘box’ push up, so place your knees on the floor directly below your hips.
- For intermediate exercisers, you can do the ‘three quarter’ push up, so lie out straight but keep your knees on the floor and your legs uncrossed.
- For advanced, you can do a ‘full’ push up – you lie out straight and keep only your toes on the floor during the exercise.
- Whichever position you have chosen, straighten your arms as you exhale and push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up and pause at the top of the movement.
- Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and lower until your chest reaches the floor.
- Repeat 10-15 times and try to do 2-3 sets during each workout.
You can advance the full push up even further by elevating your legs, taking one leg off of the floor or even taking one arm off of the floor to complete a ‘one arm’ pushup.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of December. Have a great Christmas break and I look forward to working with you all in the New Year!
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Wednesday, 10 November 2010
FitNS November Newsletter
Our services...
Bootcamps
Bootcamps in Tanner Street Park are taking a break for the winter, we’ll be back late Feb / early March 2011 – look out for dates. If you are interested in group fitness sessions in the meantime, and would like to get a group of friends or colleagues together, please contact Nikki on nikki@fitns.co.uk or 07977 261165 to see how we can help.
Pre and post natal free fitness talk “Keeping fit and being well during and after your pregnancy” – Thursday 18th November
FitNS are hosting a free talk at Snowsfield Wellness Centre (London, SE1) for women who thinking about becoming or are pregnant, or have had a baby recently. Topics will include -
- Learn what exercises are safe to do during and after pregnancy and when to do them
- Understand the postural concerns that go hand in hand with having a baby and get some tips on how to correct these
- The advantages of keeping fit and being well during and after your pregnancy
- Have your own personal questions and concerns answered during and after the session
Latest offers
One Small Change Package
Our one small change introductory package has been really popular – and well done to everyone that has seen success on the programme! The very special offer is coming to an end on Friday 12th November, so get signed up in the next couple of days if you want to take advantage.
Off Peak Sale – limited time only
You read it here first – get money off your personal training sessions by booking during the hours of 9-5.30pm Monday to Friday – yes this includes lunch hours too! Depending on the course of sessions booked, you can get up to 10% off of our regular session prices. Contact us via the personal training enquiry form on the website, or email for more details.
Competition
Good work Charlotte!
You may remember a couple of months back that we ran a competition to win a week of personal training, the prize was 3 sessions of personal training to be taken over the course of a week. Our winner was bride to be Charlotte from Hackney who recently completed her free week and did really well – here’s what she said:
“Thank you so much for my trial sessions of personal training. When I heard that I had won them I was filled with fear and was not keen to partake. I have always avoided exercise, especially with other people and it did not sound much like fun to me.
I am pleased to say that you changed my views, I really enjoyed the sessions I had with you and learnt alot about what to do and what not to do. I found the lifestyle assessment extremely useful and enlightening - it is powerful seeing what I had eaten and drunk over a week written down and seeing how little sleep I was getting!
The thought of having a trainer with me for a session was terrifying but my fears went away after a few minutes and I found the 45 minutes in the gym flew by, I even jogged for a couple of minutes which I had vowed not to do beforehand. Having someone meeting me at a specific time and telling me what to do really helped motivate me to go, had I been by myself I definately would have slacked and not completed the tasks recommended!
I would recommend having a session with a personal trainer, it has opened my eyes to what I can do and has encouraged me to make achievable changes to my lifestyle that will benefit my health and wellbeing.
Thank you once again, and I will be recommending you to anyone I know who is thinking about personal training!”
Well done Charlotte and good luck with the wedding planning!
Tips and tricks
Article of the month – can regular exercise improve brain health and memory? Get Nan and Grandad out for a walk...
Elderly people who get about by walking are less likely to suffer mental decline or even dementia, a study says. Brain scans revealed that older people walking between six and nine miles a week appeared to have more brain tissue in key areas. The Pittsburgh University study of 299 people suggested they had less "brain shrinkage", which is linked to memory problems. The research was reported in the journal Neurology.
The volunteers, who had an average age of 78, were checked for signs of "cognitive impairment" or even dementia. The Pittsburgh team also had access to brain scan results from four years previously which measured the amount of "grey matter" in their brains, this is found at various parts of the brain and is known to diminish in many people as they get older. Each of them had been quizzed in their 60s about the number of city blocks they walked each week as part of their normal routine. The results showed that those who walked at least 72 blocks - six to nine miles - a week had a greater volume of grey matter. Four years after the scans, 40% of the group had measurable cognitive impairment or even dementia. Those who walked the most were half as likely to have these problems compared with those who walked the least.
Dr Kirk Erickson, who led the study, said: "If regular exercise in midlife could improve brain health and improve thinking and memory in later life, it would be one more reason to make regular exercise in people of all ages a public health imperative."
Susanne Sorensen, from the Alzheimer's Society, said that the study was further evidence that a healthy heart could lead to a healthy brain. She added: "One of the benefits of this research is that it eliminates the impact other socio-economic factors may play and focuses specifically on walking rather than exercise more generally. Although a link has been found between lack of exercise and brain shrinkage, we need more research to find out why physical activity may affect the brain.”
"The best way to reduce your risk is to take regular exercise, eat healthily, don't smoke and get your blood pressure and cholesterol checked."
Source: BBC News
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month – Gym cardio circuit
Try this cardio circuit as a great way to burn off some calories before the Christmas season kicks in – it’s also great for breaking up your gym routine, using different muscle groups and working hard! Remember to always warm up and cool down after your session.
10 minutes cross trainer (medium resistance, keep speed over 14km/ph)
5 minutes rower (medium resistance, keep 500m split time under 2:20)
10 minutes bike (medium resistance, keep speed over 90rpm)
5 minutes - repeat row
10 minutes treadmill (speed 10 km/ph)
5 minutes – repeat row
Advance the workout by increasing resistance or speed – or both! And let us know how you get on.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of November.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Monday, 11 October 2010
FitNS October Newsletter
Our services...
Thursday night bootcamps
As of 1st November, our regular bootcamps at Tanner Street Park will run on a Monday night instead of a Thursday night – at the same time of 6.30-7.30pm. Make sure you book a place by emailing nikki@fitns.co.uk or use the form on the bootcamps page on the website.
Corporate fitness
Another Monday afternoon donut run at the office? Boss making you work late so that you can’t get to the gym? In October, FitNS are doing a health awareness day at a well known City based Investment Bank, if you think your company or department could do with getting a little more health and fitness aware too, then have a chat with us to see what we can do for you! From talks and practical fitness sessions to organising a running club for you and your colleagues, to away day events... FitNS will get even the most reluctant desk hermit up and about in no time.
As a bonus, if you book us for a corporate away day or team building session, the event booker receives a complimentary personal training session.
Latest offers
Bootcamps loyalty card
Work out for less with a loyalty card. With our lovely loyalty card, you get 10 sessions for the price of 8... which works out at just £8 per session.
Event – we’ve got your wedding body wrapped up
Getting married or know someone that is?
FitNS did their second wedding show of the year on Sunday 11th October at The Dickens Inn, St Katherine’s Dock. We met lots of great people and are looking forward to working with those who booked up!
Personal training is a great present for a bride to be or a great activity for husband and wife to do together to get into shape for the big day. FitNS gift vouchers could be the perfect engagement present for that special couple.
FitNS can also offer to design, organise and host hen party activities for all group sizes. Activities range from sports days to obstacle courses to retro eighties workouts. These events are a lot of fun and can be a great way to bring all your hens together whilst burning off a few calories before the big night out.
Tips and tricks
Article of the month
When meeting people for their first personal training consultation, we talk to them about lots of different aspects of their health and lifestyle. Many people are surprised that sleep is such an important part of diet and fitness – both for energy levels and weight loss success, the following article talks about this in more detail.
http://uk.news.yahoo.com/21/20101005/thl-sleeping-well-helps-weight-loss-d831572.html
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month - Mountain climbers
This one is a favourite for our bootcampers! Great for endurance, raising the heart rate and getting a great work out in a short amount of time, these little toughies are great for use in high intensity interval training sessions and for building fitness levels.
- Begin in a pushup position on the hands and toes, ensuring you have a straight line down your back and legs.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of October.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
Thursday night bootcamps
As of 1st November, our regular bootcamps at Tanner Street Park will run on a Monday night instead of a Thursday night – at the same time of 6.30-7.30pm. Make sure you book a place by emailing nikki@fitns.co.uk or use the form on the bootcamps page on the website.
Corporate fitness
Another Monday afternoon donut run at the office? Boss making you work late so that you can’t get to the gym? In October, FitNS are doing a health awareness day at a well known City based Investment Bank, if you think your company or department could do with getting a little more health and fitness aware too, then have a chat with us to see what we can do for you! From talks and practical fitness sessions to organising a running club for you and your colleagues, to away day events... FitNS will get even the most reluctant desk hermit up and about in no time.
As a bonus, if you book us for a corporate away day or team building session, the event booker receives a complimentary personal training session.
Latest offers
Bootcamps loyalty card
Work out for less with a loyalty card. With our lovely loyalty card, you get 10 sessions for the price of 8... which works out at just £8 per session.
Event – we’ve got your wedding body wrapped up
Getting married or know someone that is?
FitNS did their second wedding show of the year on Sunday 11th October at The Dickens Inn, St Katherine’s Dock. We met lots of great people and are looking forward to working with those who booked up!
Personal training is a great present for a bride to be or a great activity for husband and wife to do together to get into shape for the big day. FitNS gift vouchers could be the perfect engagement present for that special couple.
FitNS can also offer to design, organise and host hen party activities for all group sizes. Activities range from sports days to obstacle courses to retro eighties workouts. These events are a lot of fun and can be a great way to bring all your hens together whilst burning off a few calories before the big night out.
Tips and tricks
Article of the month
When meeting people for their first personal training consultation, we talk to them about lots of different aspects of their health and lifestyle. Many people are surprised that sleep is such an important part of diet and fitness – both for energy levels and weight loss success, the following article talks about this in more detail.
http://uk.news.yahoo.com/21/20101005/thl-sleeping-well-helps-weight-loss-d831572.html
‘Like’ FitNS trainers on Facebook for more regular tips and stories.
Exercise of the month - Mountain climbers
This one is a favourite for our bootcampers! Great for endurance, raising the heart rate and getting a great work out in a short amount of time, these little toughies are great for use in high intensity interval training sessions and for building fitness levels.
- Begin in a pushup position on the hands and toes, ensuring you have a straight line down your back and legs.
- Bring the right knee in towards the chest, resting the foot on the floor.
- Jump up and switch feet in the air, bringing the left foot in and the right foot back.
- Continue alternating the feet as fast as you safely can for 30-60 seconds.
This move is advanced, so for beginners, elevate your hands on a step or eliminate the ‘jump’ part of the movement and walk each leg in and out, alternating legs as you go. To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of October.
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
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