Challenges Catch-up

Have a look through my posts to date to find the first 4 weeks challenges we have done (see May)

If you want to play catch up, here are the weeks 5,6 and 7 to date

Week 5
Monday   - 100 Pike Planks
Tuesday  - 110 Single Leg Drops
Weds      - 120 Back Extentions with a side slide
Thurs      - 130 Pilates 100's
Fri          - 140 Standing Dumbell Rotations

Week 6
Monday   - 100 Decline Push-ups
Tues        - 110 Dumbell Back Row
Weds       - 120 Dumbell Bicep Curl to Shoulder Press
Thursday -  130 Tricep Push-ups
Fri           - 140 Dumbell Peckdec

Week 7 ( this week)
Monday   - 100 Dumbell Knee Lifts
Tues        - 110 Squat and side leg lifts
Weds       - 120 Dumbell Straight leg and front Shoulder Raise
Thurs       - 130 Low Side Shuffle Squats
Fri           - 140 Curtsey Lunges

For photo demonstrations/ explanation of exercises please follow me on Twitter/Facebook

Catch up and Enjoy!!
Witness y Fitness and feel Challenged!

Challenges and the most important tool for Reaching Dreams n Goals

Hi All,

The best day of the week for me is Most Definately Friday's!!

Not that it is the end of the working week because for me it isn't  this would be Saturday!! but because for many of my PT Clients, Bootcampers, and general followers on Facebook and Twitter - Friday's are all round 'Check-in' days with regards to what they have done, reached and acheived during the week whether it be weight loss, measurements, challenges, activities or just something they want to share with me.

Today has been quite an emotional day ( on a GREAT level, not sad!).  So many people have acheive great things this week and I hear of many a weightloss success in particular - it seems to be an extremely productive week for shedding the pounds - must be the moon!!

My Greatest success story though this week is a very special one:

If you look back at previous posts I have been setting daily fitness challenges, an exercise each day with high repetitions to complete either in one shot, large sets or smaller numbers, but just to complete it. ( it's a bit of fun but with the SUPPORT of many a friend and stranger taking part and committing to each day/each week)
This all started from a request from one of my PT clients to do something at home on top of her set training program.  This then grew and grew and now many followers take part worldwide.
This PT Client came to me many months ago with a set GOAL.  She wanted to reach a  specific bodyweight for her wedding day, a weight that she hadn't seen in over ten years, a weight that was Healthy, but most importantly a weight that was ACHEIVABLE! with a structured plan (and one that made allowances for 'off the wagon' moments i.e, Hen parties and birthday celebrations!!)
Her first training session/bodystat analysis began on the 24th January 2011 and TODAY the day before her final dress fitting for her wedding dress - she has reached her goal!!

How fantastic will she be feeling right now????

Now I have many a success story from people I have trained and continue to train but I wanted to share this one with you to stress the importance of the greatest most crucial motivation factor that is essential for goal acheivement. I know I keep harping on about but I cant YELL it loud enough.

 SUPPORT!!!!

This girl not only had the support of  myself and of her 'Husband to be', she has also had 100% support from her Whole Family ( and not just mum, dad, siblings), Her close and distant( as in miles away) friends, and in these last few weeks the 'Calling all Challengers' team of exercise followers.  All these people have helped in so many ways:-
-Enabling her Time to do her training
-Understanding why and what she wants and needs to eat ( no pressure to have that cake/biscuit/drink!)
-Doing the challenges with her
-Having the added 'pressure' to do the challenges on 'tired days' because everyone else is doing them.
-Keeping close contact and talking, keeping the goal alive and fresh in the front of her mind
-Suggesting and encouraging extra training sessions 'Together'  (big thanks to her younger brother here!)
-Listening in times of need
-Praising and giving positive feedback about how she is transforming

ALL of the above is CRUCIAL for success.

I have other  PT's currently going through their journey, some totally life changing, some competitive, some rediscovering themselves,  I push and encourage all of them to have all of the above, because all these factors help to make everystep, milestone, deadline acheivable.
 I'm sure I will be sharing other success stories with you just to show that 'ANY DREAM IS ACHEIVABLE'  if YOU really and truly want it and if you have a STRONG support team around you.

Happy Friday my friends, I am floating today xx

Warwickshire Living Article No2

Just Thought I'd share with you the 2nd Article of mine that was published in both Warwickshire and Worcestershire Living magazines.

 Article 2 Warwickshire Living

As I mentioned in my last article exercising is not just heading to the gym or lacing up your trainers to pound the streets.  Exercise is any activity that elevates the heartrate for a sustained period of time but most importantly is ‘Fun’.   There are such a broad range of activities in and around our local vicinity for you to try from the new craze ‘Zumba’ or for me exercising in the great outdoors.  This where is my passion lies and by this I don’t just mean teaching my fitness camps or cycling around the country roads.  I have a huge Zest for exploring and trying many varied and sometimes extreme experiences and challenges which have ranged from Skydiving to Wingwalking.  My recent events I plan to share with you each month beginning with my new and most recent  – Horse Vaulting.

Horse Vaulting conjures up images of horses running up to a really
high bar with a long pole in their hooves to land on a giant crash mat
the other side, but that's not quite how it works! This kind of
Vaulting is best described as gymnastics on horse back. Think
ballerinas dancing on horses from the circus, I'm not sure my very
first session was quite that graceful but it was what we were aiming
for! I have a flex foot issue going on, must point toes!

 The main aim of vaulting is to use the power and movement from the horse and for this you need to be warm and supple ( I was pretty ok with this!) There is a lot of movement from a horse when riding normally let alone when your sitting backwards, kneeling or standing at speed!

 First of all I had a date with the infamous "Bernard Barrel"  who is a training devise that you learn the basics on such as the correct way to hold the Vaulting roller, how to run with the horse ( yes I know the though of running alongside the horse horrified me initially but hey, I’m always game to try anything!), the rhythm of the vault on, and how to distribute your weight in all the different movements. Bernard is extremely well behaved and doesn't move a muscle unlike my partner for the next stage, he has a lot of muscle, about three quarters of a tone, and it all moves!

The horse is called Ronan from ‘www.jive-pony.co.uk’ he’s the Star at this years Moreton  Show in the Cotswolds, so quite an experienced show piece!  ( no pressure for me then!)

 To get used to his pace we did running in time. Sounds easy but as the horse is on a circle you have to run forwards and sideways at the same time as well as keeping time with him.  Once I could canter alongside him competently the only thing left to do was get on! Ronan is a very wide horse and although I felt very safe, boy was I getting a good inner thigh stretch!

We did many basic exercises that used a lot of coordination and
core strength. Things like "leg over the neck" which is ‘exactly what
it says on the tin’. You move your leg over the horses neck and back.
Sounds easy, and it's not too bad when the horse is walking but when
you move onto canter you have to be in time with the horses rhythm
otherwise your fighting to lift you leg up when the horses momentum is
going down. All the exercises we did were learning to use the timing
and rhythm. Leg over the neck led onto "round the world" which is moving from front, to side riding, to backwards, and then returning to front, all in canter, trying to stay in the centre and remembering to hold on! I quite surprised myself here and it sure did get the heart pumping.

 We also did bench into flare leg. ( see photo) This involved kneeling on all four on the horse and then extending a high straight leg out behind. The combination of being soft on the horse, and controlling and balancing the leg out behind is a good challenge.

Free knees was where my thighs came into there own. This
involved kneeling up on the horse but you have to place the weight
along the whole of the shin, not just in the knees or it's
uncomfortable for the horse so this require a slight leaning back with
your hips forward, and the "free" bit meant no holding on! 

 We finished with the stand, in canter. I had Rebecca my trainer sitting
backwards on the horses neck, I had to get up to bench and it's
quite crowded with two up there, jump through to feet, and then gently
stand up while Rebecca supported me. Standing on a cantering horse
is just something else, an amazing experience!

A more sendenatry activity of mine ( though some would say it’s not quite so!) is my vegetable garden.  This is when I have my ‘thinking’ time and where my two boys aged 9 and 7 have my permission to get down n dirty.   You can clear your mind and get in touch with nature with a good ole digging, weeding and sowing and there is nothing more gratifying than growing, washing and eating your home grown vegetables. April/May is the time to get planting and sowing!!

 In my house we even have ‘The Fruit and Vegetable challenge’  how many different fruits and veg can you eat in a day! winner get to choose a family activity for the weekend.  My eldest son is a clear winner with a record of 16, what a great way to get the children trying new nutritious foods, they love a challenge.

Here is my challenge for you:-

For 6 months you as a family have to try ONE new ‘Healthy’ unprocessed food each week so that’s 24 new foods in total.  This could be a fruit, vegetable, meat, fish, grain, nut, seed just something you have never had before.  It’s fun, challenging and exciting for all the family.  Give it a go, and extend your palate.

Ask Nicki Question:-

Dear Nicki, I had a baby 4 months ago and I now go to the gym 2/3 times a week in my quest to shift the ‘baby bulge’ before summer. What exercises can I do to get my flat tummy back?

As we all know you cannot spot reduce fat stores so this means no matter how many abdominal exercises you perform you will not achieve the ‘flat tummy’ if not accompanied by the full puzzle.  Exercise is a key element to losing weight and toning the body, but the main factor is ‘Healthy’ nutrition.  In order to achieve a toned body you also need to feed yourself well and by this I mean  ‘lean and green’ My golden rule is ‘If it grows from the ground, off a plant or tree, if it runs or swims then EAT it.  If it comes out of a box or package then DON’T.  The secret to good abdominal tone is to work ‘Transversely’ by this I mean diagonally and all around the ‘Core’ and not by performing 100’s of crunches.  The Plank is the ‘Goddess’ of all abdominal core strength and tone exercises as it works all around your trunk, pulling everything in tight.

Motivational quote of the month:-

The will to win, the desire to succeed, the urge to reach your full potential are the keys that will unlock the doors to health and happiness – Confucuis

A person grows most tired whilst standing still – Chinese Proverb

Teachers/Trainers open the door but you must walk through it yourself! – Chinese Proverb

Interval Training and Drills

My first week back at work and hitting it hard like I've been a caged Panther!

Who said a good rest wasn't productive!!  Yes whilst I was away I did exercise but the rest of each day was spend either laying on my back or laying on my front and getting myself a good dose of Vitamin D and reading, constantly expanding my fitness knowledge.

Here is something that we did when away without any training equipment and got a great CV workout.
Shuttle runs:- We found a car park with the lines for parking spaces and ran 'suicide drills' - Called so because they become Pure Evil as you progress through.
So you start at line 1, run to line 2 then back, run to line 3 then back to line 1, run to line 4 and back to line 1 and so forth until you have run shuttle drills right to the last line.  In our case there were 20!!  we were 'cream crackered' and cranked out 1/2 mile at a high intensity.
If you are feeling super fit you can also then work down back to your start so run to line 20 and back to line 1, line 19, 18, 17 ....  It's tough!

So on my return many of my clients are in preparation for their holidays so I am hitting them hard with Interval Training.  This is by far the best and most productive way to lose BodyFat. I incorporate so many varieties of interval training in my One-One PT, Bootcamps and Spinning sessions and the results speak for themselves.
 
Interval training can be done in many forms from hard/slow cardio machine work e.g Treadmill, Bike, Rowing, Skipping,  to Tabata drills and Strength Resistance work.

We have done the lot this week and all I have heard is moans and groans!! music to my ears!  this is because it is tough, it's a challenge but it is OH SO effective.

So push hard for a selected time span, recover for half the time, the same length of time or longer if need be, then hit it hard again.  Im talking seconds here not minutes because you really need to push as hard as you can ' Maximum Effort' then go really slow or do nothing in the recovery phaze so that you 'DO Recover'
 Why workout at a steady state for an hour when you can work twice as hard in half the time doing intervals and continue to burn even more energy for many hours that follow your workout.

A good measure to use is ' If you can do more than 3 interval sessions a week without a diminished effort then you are not working hard enough IN those sessions'

Give it a whirl and add some different dimentions to your training and see the weight drop off!  (Obviously supported by the KEY element - A Lean n Green Healthy nutrition plan)

The Power of Music

Well, I returned from my Holiday in Spain invigorated and inspired in more ways than one.

Spending so much Quality time with my True Bestest Friend in the Whole world was such a heart felt pleasure, we Laughed A LOT, we Talked A LOT and we also like old times:- Trained at a high intensity A LOT!!! 
We were training partners many moons ago now, I moved away but we still remained in touch BUT each time we meet which is only once a year we find the need to 'HIT it HARD' just for the fun factor.

Even taking the children to the playpark involved us working out on the aparatus, I'm not sure who had the most fun.
We did Strength Training each morning, our Exercise Challenge of the day, we were Running, Skipping, Swimming then lots of chillaxing for Body Balance of course, we even had a Massage on the beach!

When I wasn't 'hitting myself hard' with the exercise I was stimulating my mind with 'The Power of Music'.
Music to me is a fundamental element in my training and in my teaching.  When I am formulating new Spin sessions for example it takes time because I am extremely choosy about not only which tracks to play but when and where to place them in the playlist.  This is due to the Rythem, the Beat but often more importantly the Lyrics.  When you listen to Strong music whilst exercising the difference in your perceived energy levels, your ability to continue and push harder can be quite dramatic. 

Words can be a very Powerful Tool when it comes to training, they can Hit a Chord, Pull at a heart String,  a Memory, a Need and serve as a great motivator.

 The Power of the Lyrics are significant to Me because at a very significant point in my life they gave me that push to strive forwards to not only walk again but to become just as, if not more active than I was before I broke my Back. I constantly look for motivations to assist and help me acheive my Dreams and Goals, it is such tools that have got me to where I am today in both my personal and my professional capacity.
Just read these below and see just what I'm trying to say:-

Claire Sweeney - Believe
" When you believe, like I believe, you can turn your life around and live your dreams, what makes you strong, what guides you on, you know your not alone when you believe!"
Michael Jackson - Man in The Mirror
"I'm gonna make a change for once in my life, gonna feel real good, gonna make a difference, gonna make it right......It's gonna feel good..  Gotta lift Yourself....you gotta move... You gotta stand up..... make that change.... You Know it You Know....... CHANGE"

And a new one that was given to me on a playlist from one of my current PT Clients
M-People - Proud
"Im looking in the Rainbows of my Mind, Reflections of the life I've left behind.
I step out of the ordinary, I can feel my soul descending, I'm on my way, can't stop me now, and you can do the same, Yeh, What have you don today to make you feel proud. You could be so many people, if you make that break for freedom.....Change Yeh, Do it Today Yeh, I can feel my spirit rising"
POWERFUL WORDS!!

So on that note "The difference between impossible and possible is Determination, Dedication and Motivation"
What are you gonna do to start making a CHANGE?  you only have one life, why not live it in the way YOU want to!  Start today, go take part in some energising FUN and get the tunes on!

Exercise Challengers of the WEEK ahead!

Continuing from my last post:-
I am away in Spain for the week ahead for a jolly holiday with a very Special friend of mine.  She was my very first training partner from over 18years ago now.  We were such an amazing team for 3 years until I spoilt things by moving away from my home town Sheffield.  We have stayed very close friends and continue to share an energetic lifestyle so I'm sure it will not be a 'Relaxing' holiday, more of a 'Fitfun' one!
SO even though I am away the challenges will continue and I am trusting all you Twitter and Facebook followers to keep up the good work and crack on each day. 
These are basic exercise moves that you should all be familiar with so no photograph demo's will be posted this time.  IF you do struggle you can always google!

Day1 = 100 Squat Jumps ( feet hip width, squat then add in a little jump =1rep.  onto tiptoes if you cant jump)
Day2 = 110 Push-ups ( make sure your nose is beyond your fingertips forming a triangle otherwise YOU ARE CHEATING!!)
Day3 = 120 Elevated Lunges (60 each leg.  put your rear leg on a step so it is 'elevated' then lunge low)
Day4 = 130 Shoulder Press ( using Dumbells, tins of beans, water bottles!!)
Day5 = Tricep Dips ( use a chair or step, hands by your bottom then lower and lift to full arm extention-keep elbow soft and bottom close to chair/step)

Crack on each day, enjoy and PLEASE continue to check in!  I will be on your shoulders talking in your ear and messing with your mind if you miss out!!!  I will be doing these too with Lorraine

Exercise Challenge of the day!

Iv been having a real hoot with this, it all began 3 weeks ago when a couple of PT clients suggested we did and 'Exercise of the day'  challenge - high reps to make it tough, we were then to check in on Facebook or Twitter once we had completed the challenge - kind of Team Motivational support adding in that extra Boom!! to our training regeme.
So we began posting our daily completed challenges, then other friends/followers started asking 'Whats this Challenge thing you are running Nicki?  can I join in?'  
Only three weeks in and we have a group of over 63 challengers joining in each that I am aware of - there could be more because I know family members are also taking part now too.  I have people in Amsterdam, USA and even Australia following - The exercise virus is spreading AND whats even better is that people now feel 'Guilty' if they haven't checked to see what we are doing for the day.
So we start at day 1 =100repetitions of the given exercise, day 2 =110 reps of a different exercise, day 3 = 120 and so on for 5 days.  You do not have to do all the reps in one go, pit stops are allowed as for some it is quite a challenge.  So long as you get all the reps in during the day you have ACHEIVED!!
If you want to play 'catch up' the here are the exercises we have done so far, if you are unclear of what to do either follow me on twitter/Facebook and look back through the posts and see the pictures or google them:-
Week 1 - Abs (only 4 days)
Day 1= 100 Bicycle Crunches
Day 2-=110 Russian Twists
Day 3= 120 Reverse Bicycle crunches
Day 4= 130 Mountain Climbers

Week 2 - Legs
Day1 = 100 Dumbell Squats (hold DB's at your sides as you squat, weight =your choice)
Day2 = 110 Squat Thrusts (both legs in and out)
Day3 = 120 Walking Lunges
Day4 = 130 Step Jumps (jump onto a step and jump off =1rep) (step up run change lead leg at 60 if too tough)
Day5 = 140 Alternate Side Lunges touching your moving foot toes each rep with or without weights

Week 3 - Abs agian by popular demand
Day1 = 100 Abdominal Reverse Curls ( curling knees to chest)
Day2 = 110 Windmills ( legs 90degrees off floor rotate side to side =1 rep keep shoulders on floor)
Day3 = 120 V-Sits ( Hinge balance on your bottom and draw knees in and out, hands by your hips)
Day4 = 130 Supermen (Lay on tummy, lift together right arm with left leg and visaversa)
Day5 = 140 Deadbugs (on your back, knees 90 degrees, lower alternate arm n leg as in Supermen)
              150 Glute Bridges ( added in for good measure!!)

Have a go and Enjoy!! let me know how you get on

Magazine Article -April Warwickshire Living

See below my first Article submission for Warwickshire Living and Worcestershire.  This first one is just an introduction to my background so that readers get to know a little about me before we get stuck into more 'Fitness with a Difference' which is how I plan to write.

Nicki Banks -  Warwickshire’s  Outdoor Fitness Camp and Personal Trainer is an inspirational sporting figure who has been passionate about fitness and well-being ever since childhood. (How many times have we heard this?) Well Nicki’s journey through life so far will undoubtedly inspire the most dedicated ‘couch potato’ to lace up their trainer and get active.

Originally from Sheffield, Nicki was one of three children brought up by her father, a very sporting personality himself.  He found love at the school playground with a lady who had three children; also a single parent.  Eventually all living together ‘like the Walton’s’ life was what you would call ‘busy’ only to be shattered by her Stepmom being taken away in a devastating car accident.  Nicki’s father was left to nurture six children alone.  This became the crux of her energy and motivation for sporting achievement, a common ground between herself and her father.  Nicki’s ultimate goal was to strive for something so great to make her father proud of what he had achieved being such a fantastic parent.  In 1996 Nicki was chosen from amongst 23,000 applicants to be a contender in the ITV Gladiators series.  But Nicki’s hopes of winning the ultimate fitness challenge were shattered when an accident on one of the games left her with a severe spinal injury.  After intensive physiotherapy and spinal surgery, learning to walk again was a huge challenge to overcome.   Nicki was told she would never be able to take part in active sports again though with her inner strength and determination, by channelling goals into weeks, months, and quartiles, it had taken two years of intensive rehabilitation to reach a level of fitness she never dreamed possible.  Her drive then brought a new dimension and focus; to embrace every day, live for the here and now, but most importantly help others with their health and fitness goals.  The years that followed brought thrill and  adventure on a personal level taking part in many long distance cycle rides for charities, Skydiving, Wing walking, Triathlon’s, and many breath taking fitness challenges.  Nicki trained as a Studio Instructor, Personal Trainer and Adventure Bootcamp proprietor working with Gladiator’s Zodiac aka Kate Staples and Olympic champion Daley Thompson and began to really make a difference to other people’s lives.

Then!!  Along came another obstacle (And not one that she sets up on the sports grounds with ladders, cones and hurdles!)  

October 2010 Nicki began to experience pain at the sight of injury, only to find a nasty infection in and amongst the metal cage in her spine.  Back in hospital for spinal surgery to remove the metal work that had supported the fracture for fourteen years wasn’t so straight forward and has left Nicki with loss of sensation and numbness down the left side of her body (which should return once nerves have found a new route).  Has this prevented her from doing what she loves and lives for?  certainly not.  The courage and focus has returned even stronger than before and Nicki is back teaching and striving towards her personal goals alongside the people she trains.  Nicki say’s “The greatest motivational concept is social support.  Witnessing me gain strength and stamina and reaching my fitness goals alongside themselves has really driven them to strive to achieve their goals.”

Nicki’s Positivity and Zest for life is so infectious that she ensures that everyone manages to have great fun whilst they exercise, encouraging and supporting each and every person whether it be in her Studio classes, one to one clients or Outdoor Fitness camp sessions.

 By definition General fitness training means working towards broad goals of overall health and well-being, rather than more specific goals of sport competition.

  The most important thing is that you take part in an activity that you enjoy.  If you don’t enjoy it you simply will not continue for a sustainable time  whether it be the new ‘Zumba’ craze that has hit the nation to, Pilates or Nicki’s passion for exercising in the great outdoors.  A regular moderate workout regime and a healthy diet can significantly improve the general appearance of muscle tone, healthy skin, hair and nails, while preventing and reducing age or lifestyle-related health problems from inactivity and poor diet.

Each month Nicki will be sharing with us her events and experiences, her expertise and thoughts about different exercise regimes and giving helpful hints and tips to help readers with any specific health and fitness goals.

 Motivational quote of the Month:-

 ‘You gain strength, courage and confidence by every life experience.  Say to yourself ‘I lived through this tough time; I can take the next thing that comes along’.  You must do the things you think you cannot do.  Eleanor Roosevelt

My Absence - Apology

Just a quick note to apologise for my absence I have no excuses other than I have been so busy with Work, Family, new Magazine Column and Enduring more Wild n Wacky adrenaline challenges that I have let my blog go a little by the wayside :0(

I plan to post more frequently about all the commings and goings on in my world and keep you entertained, focussed, and inspired.
Watch this space .....

Eating, Drinking and Training

What you eat and drink during training and during the day/week can dramatically affect how your body responds to the stresses impacted upon your body.
Here are some tips to help you maximise your training efforts.

1- Dont wait to hydrate.
If you are thirsty then you are already dehydrated.  Everyone should aim to drink 8 glasses of water fluids each day, when you exercise you need to drink more than this.
Tip - Fill 2 litre bottles full of water and aim to drink both by the end of each day.  The American College of Sports Medicine recommends drinking 5 - 12 fl oz every 15-20 mins during exercise over an hour.  Just as we can train our body to exercise, you can teach your body to absorb fluids by gradually increasing consumption.
Tip - weigh yourself before exercise and then straight after, any weightloss here is fluids lost through sweating which needs to be replaced ( each 1lb of weightloss = about 16oz of liquid)

2 - Start the day with a wholesome breakfast.
Porridge or no added sugar Meusli with berries is a perfect start to the day.  If you dont like cereal then try a slice toast with peanut butter, or poached egg on bagel

3- Eat small meals (x6) throughout the day to stabalise your sugar levels to prevent craving and snacking on sugary treats.

4 - Eat one of your meals within 2hours after your training session for maximum nutrient absorbtion.

5 - ALWAYS have a REST day each week, you don't want to risk overtraining and incurring injuries by not allowing your muscles chance to recover and repair.

6- The key to maximum weightloss is to 'Cross - Train'  mixing Resistance Training with Cardio for greater energy expenditure.

Keep watching for more handy hints to improve your performance and goal acheivement.
Happy training and stick at it - you can do it!!