KellysFitness

Practice run to the French Alps DONE! BLOG

 

 

 

Practice run to the French Alps DONE!

 

 

Last weekend the whole KFP team travelled to Morzine, France in order to conduct a practice run ahead of our fitness retreat in May 2018. The day started with an early and easy, hand luggage only flight to Switzerland. Followed by a short drive across the border to France, from the border the transfer takes us on a 1hr 10min journey up the mountain. There are two things you need to know about the ascent, the views are absolutely breathtaking and if your not fond of heights, be sure to sit on the drivers side of the vehicle.

 

The road along the mountain is plagued with hair pin turns, a fact confident locals seem to be unaware of. The last turn opens out overlooking the resort of Morzine, the only thing I can liken it too is a Christmas Card. Snow capped mountain tops loom over tall lush green trees which surround the glowing wooden cabins separated by winding winter paths. The air reaches the furthest depths of your lungs. The feeling is so dramatic we felt revitalised from the first breath. What could possibly make this experience better? Our fabulously warm hostess Emma, gifted with culinary skills and accommodation with a familiar homely feeling are great places to start.

 

The purpose of our visit was to help the training team visualise the upcoming weekend and how best we can utilised this outstanding environment. We walked through parts of the forest beside rivers, while discussing the endless possibilities for next year. Topics ranged from morning meditation by the river, running/walking routes, equipment available on site, clean eating recipes to my personal favourite, those who live on the mountain, drink on the mountain.

 

Its been few days since the our visit to morzine and I can tell you in no uncertain terms the whole KFP team are buzzing with excitement for the Spring retreat next year. We will now commence the planning of the weekends activities in detail. Those of you already booked on the trip you have an amazing experience ahead of you. Those of you that want to come but have talked your self out of it with excuses of funds or commitments I must say this….. this is one weekend out of your year that your mind, body, spirit and family will thank you for! You want this, need it and above all deserve it.

 

We do only have one space left in our chalet but our generous host has potentially offered us a second chalet (to be confirmed) but we would need 12 participants to fill it. For more information on how to join us on our Kellys Fitness Practice Retreat follow this link

 

C:\Users\Saman\Documents\morzine poster november edit.pdf

Benefits of group fitness in later years - BLOG

 

Benefits of group fitness in later years

 

The BBC recently published a video about a group of ladies in their 70’s from Ireland, they meet weekly for group fitness by way of staying active and social. I applaud groups like this as they understand the importance of fitness in later years and a need to maintain social interaction. The NHS recommends;
Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility should try to be active daily and should do:
at least 150 minutes of moderate aerobic activity such as cycling or walking every week, and
strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
OR
75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week, and
strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
OR
a mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and
strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Completing this recommendation could potentially keep joints and muscles supple and help participants to stay sharp of mind. Continuing physical fitness in later years will help to keep illness at bay and improve recovery time or at least relieve many symptoms. As well the benefits on the body, becoming part of an exercise group for the mature has many positive implications for the soul. Spending time with like minded people will help those who are are lonely. Having a reason to leave the house and interact with others can improve depression. Achieving fitness goals will improve confidence and restore the feeling of youthfulness.
Here at KFP, we have been running our OC Bootcamp for these exact reasons. This group differs from our mainstream collective as its is just for mature men and women at any fitness level. No matter past or present illness or injury, we have something to offer. In the past this type of programme has been very successful. Whether it be improving someone's day to day life or helping them achieve such goals as Mud Runs and half Marathons! We have seen it all and believe me “we have an exercise for that”. Due to the success we have added another string to our bow in the form of KADD. Kelly's Ageless Daytime Disco (currently held once a month) is a much gentler platform than our OC Bootcamp. For the over 50’s only KADD offers attendees the opportunity to boogie to tunes from their youth and enjoy one another's company. With a low calorie and nutritious buffet included its the whole package when looking for an excuse to get up and out. If you know someone who could do with a boost, believe me any form of exercise is going to help, no matter their age.
For more information on all of our service like us on Facebook, text Kelly on 07976 770598 or email admin Samanthajc85@icloud.com.

 

 

 

A gift for all previous Campers and Comp Winners :)

Good afternoon to all our previous Campers and Competition winners!

We hope you enjoyed your time with us as a Camper. We certainly enjoyed having you!

KFP Bootcamps is the only early morning, outdoor, group personal training programme based in Herne Bay. We pride our selves on giving our clients the tools, opportunity and knowledge of how to live a healthier and happier lifestyle.

We want you back :)
With the weather starting to change, now is the ideal time to get ahead of the Summer rush, all you have to do is book your returning fitness MOT and choose your start date. As an ex Camper this service is free (usually £30) To book your MOT text Kelly on 07976 770598.

Please find attached a copy of our brand new price list, benefits and info.
Don't forget to like our Facebook Pages :)

Download BC Price List

 

10 Years of KFP Bootcamp! Blog

10 Years of KFP Bootcamp

 

10 years ago I had an idea. I wanted to combine my surroundings with my passion to help combat my own symptoms of depression. I wanted to provide people with the opportunity exercise around other responsibilities. I wanted to give clients an all round health and fitness service, complete with nutritional advice and after care. I wanted a safe, supportive space in which to achieve tailored made goals. I WANTED KFP BOOTCAMP! As it turned out, so did many other people. Among the first few campers were those who had tried a the “Bootcamp” fitness regime before had found it to be impersonal and based on a “keep up” or “stay behind” mentality. That is not us. Our Bootcamp is the ONLY company essentially providing group personal training.

From the beginning of a clients journey we find out about injuries, illnesses, fitness levels and goals. We set short term and long term goals. We provide the information and tools to achieve them. We support you the whole way through. While also providing fresh innovative ways to exercise every single session. No two sessions are identical.

It didn't take long for word to spread and for the results to speak for themselves. If the programme is followed….. the results do to. What I didn't plan for was the connection to Campers that followed. The comradely involved in our group is supportive and inspiring. I am proud and honoured to have built a platform for such special friendships.

So what now? We are evolving all the time. As of April this year we offer Bootcamp programmes based on number of days required. Only our Campers who attend all four sessions a week receive all the KFP benefits. This includes free tailor made recipe packs, reduced rate physio and free fitness assessments. In the future? We hope to build on our “complete support package” ethos by incorporating holistic therapies and life coaching. So much to look forward to. Thank you all fr the last 10 years and here is to the next.

 

 

Your roll as a Personal Trainee - BLOG

 

Your roll as Personal Trainee

Have you ever read the job description of a personal trainer? Its pretty self explanatory really, some PT’s do offer a lot more than others. A good trainer will provide a complete all round supportive approach to ensure clients achieve their goals. My description includes understanding goals, positive impact on physical and mental health, nutritional knowledge, budget, habits, how best to motivate, how to modify to each client needs, anatomical education, belief in others and a dedicated passion for the profession and clients. I bring all this and more to my clients, whether one to one or as part of our Bootcamp programmes, that is what you sign up for with KFP.

My knowledge, experience, understanding, belief, perseverance and passion will not let you down. The goals you set will be achieved in a way that fits you. It may not be easy or enjoyable 100% of the time but the results sure are. When we feel physically and mentally strong we are better equipt to handle day to day struggles and find it easier to have a positive outlook on things. There is only one thing that could fail you if you let it…..YOU.

It is my job to understand, plan, educate and encourage but I can not do it for you! If you have decided to make an effort to live a healthier way it needs to be for you. I will be there, right next to you but you must keep going when alone. Making the right choices is easy with an audience but it takes integrity and focus to stay on track when no one is looking. Your job description (because it takes work) includes only one responsibility. Follow your personal trainers instructions.

To put this into perspective, think of this scenario; you are planning a long journey in your car. Its somewhere you have never been and it seems really far away. You feel apprehensive about the journey but you know you want make it. You realise all you need is a Satellite Navigation System to get you there. So, you buy one, set it up and tell it where you want to go. The journey starts off well, you are heading in the right direction and so far the process has been relatively painless. Your new best friend alerts you to upcoming speed cameras and hazards and will re route you if you get stuck in a jam. Further down the road you begin to become distracted and take a few wrong turns. Before long you realise you are heading in a side ways direction and have no idea how to get back on track. So what do you do? Pull over, curse the sat nav, throw it out of the window and go home? Nope, you remind yourself why you set out in the first place and re set the route planner. Only this time, you trust and follow the instructions completely, staying focused on the road ahead. Eventually you will get there and it will feel amazing.

 

Changes to KFP Boot Camp Programmes

Download Final BC changes 2018

Multimedia Motivation BLOG

Multimedia Motivation – Does it work?

 

Facebook, email, Instagram, twitter, if you use any of these you will have seen motivation messages to and from the fitness industry. Whether its a forum for like minded enthusiasts or before and after pics of a strangers fitness journey, it is everywhere. But, does it actually motivate you? Do you see a glimpse of what you could be doing or does it crush your confidence. In my opinion there are three different categories of so called multimedia motivation for the fitness industry.

The first is the “buy these vitamins from me and drop half your body weight in a month”. Now, I have nothing against people helping others while making money but, how safe is it? The people who sell these juices, supplements, appetite suppressants, magic beans are they qualified? Have they studied pharmaceuticals or nutrition? Do they have enough experience in the fitness industry to promise these results? In my experience these results (if any) are very short lived and that is because it is impossible and detrimental to your long term health. I would never advise ingesting pills and shakes in the place of nutritious food.

The second is the “look at me/them now”. You know this one, the before and after pictures post. Its no secret I would rather clients feel success at improved health and fitness than a reduction in scale weight. To monitor improvements photos of progression are very helpful. I am not saying these images shouldn’t be shared, if you’ve worked hard and achieved your goals, great! However, if you really want to help motivate others using your own success, include the hard work. Post the training sessions, the nutritious meals and the late nights/early mornings. It did not happen by magic, lets not pretend it was easy or happened over night. People at the beginning of their journey would view these two pictures a huge blow to their self esteem. Most will respond by thinking “how lucky they are to look like that now”. For others it may serve as swift kick to the behind to get started but, who continues on a long and difficult journey with a negative mindset? You need confidence and self belief to commit to a healthy balanced life. We are all worth more than our before and after pictures.

The third is my favourite, mainly because its the way we motivate our Bootcamp clients here at Kellys Fitness Practice. We get straight to you. Our members of BC have their alarms set for quite early in the morning, all seasons and all weathers. Most of us sit down in the evening and contemplate the upcoming challenges tomorrow will bring. We may even think of ways to avoid certain aspect of the day. That is when we provide motivation direct to your mobile. Every evening before a BC session, each camper is sent a text message aiming to remind them of why we set our alarms so early, why we don’t use the snooze button and why we turn down that second helping of dessert. It is because we are on our journey every minute of everyday. Our BC is just 45mins of that day. This is what we signed up for because in a moment of clarity (or madness) we realised a healthy nutritious diet and early morning outdoor exercise by the sea makes us HAPPY. Perhaps not every single second of every single session but by the time breakfast arrives? Absolutely! The only thing to improve on this feeling is in time, the addition of goals being reached, fat being lost and fitness barriers smashed. How better to motivate clients then to remind them of their own personal power.

 

Blog - Online, the future of Fitness?

Online Fitness – does it work?

We live in a time when most forms of entertainment are always on our terms. It stands to reason the fitness industry would climb aboard the “on demand” gravy train. Get what you want, when you want and from the comfort of your own home or away. Is this the future of fitness? At Kellys Fitness Practice our ethos is, there is no one size to fit all. No person has the same medical history, fitness level or goals, therefore every client requires a tailored regime. Surely this cannot be replaced by a pause able internet stream? In this weeks blog we will look at the pros and cons of online fitness regimes.

Pros
24hr access to your workouts
train alone or with others
take the time to learn techniques – pause and rewind
limits your excuses
choose your favourites
train in your pj’s
more economical than gym membership?
Privacy

Cons
you are your own motivation
no real time support
isolation
poor technique – lower result rates
less effective for those with depression (getting up and out with others is a key tool for recovery)
risk losing money by not using to full potential
no tracking of goals or results

 

Have your say! What is your opinion of online fitness? Have you used it in the past or plan to in the future?
Let us know

 

Changes coming to KFP Bootcamps 1st April 2018

Download BC Changes Doc - Email

 

 

 

One this weeks KFP Recipes for you FOR FREE ;)

Download Muffins 2

 

Calories Blog - an education and a balance

Calories – an education and a balance

The BBC recently reported that a third of the British population underestimates their daily calorie intake. On average, the recommended daily calorie allowance is 2500 for men and 2000 for women. According to an analysis of over 4,000 people by the Office of National Statistics, an extra 500 calories is being consumed everyday by both sexes. It would seem the 4,000 people claim to have accrued these extra calories by accident. Either forgetting exactly what they have ingested or by presuming to know the calorie content of certain foods so have underestimated their total.

A single calorie is a unit of energy, the food we eat contains them and our bodies need them to function. Its a simple put in what you need to use situation, what you don’t use is stored as FAT. Unfortunately, food and/or eating has steadily become a massive source of entertainment rather than just fuel. If we eat out we are unlikely to be able to find out the exact number of calories we are eating or in fact the size of our portion. Counting calories is hard work. The consequences of not making health conscious food choices is even harder.

On the flip side, obsessing over every calorie consumed and used does not sound like much fun and could become as unhealthy as wreck-less eating over time. Living this way for a prolonged period could damage your mental health and lead to an obsessive disorder giving you a severely unhealthy relationship with food.

So…...what do we do?? The answer is education and balance. Find out how many calories you need to consume based on your level of activity and future goals. Re- train your self to choose fuel over food, learn the nutritional value and correct portion sizes of the foods you eat. After a time, this will become your norm. The food manufacture industry is not going to make this easy for you. They do not want you know what is really in their products…... because you wouldn't buy them if you did. Real food doesn't need packaging or a list of ingredients!

Its all about balance, be mindful of what you eat 95% of the time and give yourself a little more freedom for the remaining time. Yes we all want to be healthy, look and feel our best but we also still want a slice of birthday cake, a huge Christmas dinner and a glass or two of the good stuff! Eating this way is far more sustainable than being overly strict or completely slack with your diet.

Education and balance.