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!!