FitNS newsletter - September 2010

FitNS September Newsletter

Winner!

Congratulations to the winner of our August facebook competition. A free trial week of personal training was up for grabs.  We’ll be posting all entry questions and the answers on our facebook discussion page during September.  Watch this space for future competitions and events.  

View Q&A - http://www.facebook.com/pages/FitNS-trainers/127749423934660

Our services...

Early bird bootcamp launched

We’ve just launched our new early bird bootcamp on Tuesday mornings at 7.45-8.30am in Tanner Street Park.  It’s a great way to start the day – arrive at work feeling all glowy and smug that you have already had a great workout!  Our fit for a fiver and loyalty card offers are valid for both Tuesday morning and Thursday evening sessions.  Book your place through the website now www.fitns.co.uk.

“Back 2 School” FitNS bootcamp on London’s South Bank

Holidays are over, we’ve all had one margarita too many and are feeling the effects of lazing about in the sunshine! There is only one option – kick start your autumn fitness plan with FitNS bootcamps! We will be running a week long “back 2 school” bootcamp on London’s South Bank at the end of September / beginning of October.  Meeting and finish point will be the Millennium Bridge – we will take a route between parks utilising outdoor equipment as we go to give you a great workout. Sessions will take place each lunchtime during one week and will last 45 minutes.  The five sessions are bookable and payable in advance and will cost just £35 per person for the whole week.  Places are limited to minimum of 4 and maximum of 8 participants.  Please register your interest via the form on our website, or email nikki@fitns.co.uk.

We knew working outdoors was better for the soul… turns out it’s also great for the body

If you needed any further convincing to join us at bootcamp, here’s an extract of an article I liked from a recent copy of the NOTW’s ‘Fabulous’ supplement:

“Swapping the stuffy gym for your local park not only means no more sweaty splashback from that beefy bloke on the cross-trainer, but you'll burn five per cent more calories, too. According to Phil Hayes, an exercise physiologist at Northumbria University, the outdoor combination of wind resistance and uneven ground means your muscles work harder than they do on a treadmill, using up to 300 extra calories during a one-hour run. Definitely worth getting blustered around for”

And if you’re lucky enough to live near a beach (or are on holiday!) running on sand will burn off around thirty per cent more calories than running on pavement. So don’t forget to pack your running shoes next time you go away!

Latest offers

FitNS and Snowsfields Nutritional Therapy

There are whole host of benefits to having a personal trainer – efficient exercise techniques achieve 100% better effects and the additional motivation you receive will keep you going week after week.  FitNS mobile personal training is an ideal solution for those who find it difficult to motivate themselves to exercise, or those who love fitness but are just too busy to get to a gym regularly. FitNS believe in a holistic approach to fitness and have teamed up with Marissa Carrarini, a naturopathic nutritional therapist to offer an exclusive package deal to our customers who take their health and wellbeing seriously. Marissa is based at Snowsfields Wellness in London. She believes in helping clients make achievable yet significant goals that can make a real difference to their lives. Marissa believes that food is a safe and delicious medicine that helps the body to heal itself, find strength, embrace beauty and thrive.

Our pay monthly package includes:

·     1 hour initial nutritional therapy consultation session with Marissa

·     Half an hour follow up session with Marissa

·     1 hour initial consultation session with Nikki

·     5 x 1 hour personal training sessions with Nikki

·     Out of session support as required – your nutritional therapist and trainer will be on hand to answer any questions you have between sessions

For the discounted price of £295, you can make the changes to your lifestyle that will keep you fit and healthy. Invest in your future today.

Contact Nikki 07977 261165 / nikki@fitns.co.uk or Marissa 0207 407 9910 / shop@snowsfields.co.uk for details on how to book this exclusive package.

|   www.fitns.co.uk   |   www.snowsfields.co.uk   |

Tips and tricks

Tip of the month

One of the most common questions I get from clients (and friends!) is ‘what is the best way to lose weight in the least time possible?’ People think there is no quick fix, and there are right, but there is a quicker fix – it’s called high intensity interval training (HIIT). If you have a base level of fitness, you should be building some interval training into your routine, it’s something that I build into most of my personal training sessions and bootcamps simply because it is the most effective way to build higher fitness levels and burn calories.

So what is HIIT?  Quite simply it is what it says on the tin – working through timed (or distance) intervals at different speed or intensity.  It should not be easy, you should be working through the ‘higher’ intervals outside of your comfort zone – e.g. sprinting or performing burpees with active rest intervals in between e.g. a fast jog or body weight squats. 

Now for the science bit… Interval training produces an EPOC effect (excess post-exercise oxygen consumption).  This refers to the elevated state of oxygen consumption after exercise in an effort to bring the body back to its pre-exercise state.  So, not only are you burning far more calories during the high intensity workout (which could be only 10-15 minutes in duration compared to 30-45 steady) you will continue burning calories after the workout, as your metabolism stays stimulated.

Higher metabolism for a longer period of time = increased fat burning power!

The catch?  You have to work hard!

‘Like’ FitNS trainers on Facebook for more regular tips.

Exercise of the month
Tricep dips

Why? Strengthen and tone triceps and stabilise shoulders

Sit on the end of a sturdy chair or bench, with your hands either side of you slightly narrower than hip width, gripping the chair. Slide yourself off the chair, your knees should have a 90 degrees bend and your elbows should be in line with your wrists. Lower yourself up and down, keeping your hands firmly on the chair. To progress this exercise, straighten legs out in front of you. Do 2-3 sets of 12-15 reps.

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 September.

Nikki

Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk