Fight Camp Glasgow Bootcamps and Personal Training

 

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Fight Camp Glasgow Gym-less Warm Up & Workout 1

Hey Folks, hope your well and enjoying the last of the sunshine.

For a lot of our readers there will always be things that get in the way of training, such as work and family life and time being the biggest culprits.

When this happens the last thing on your mind will be getting to the gym.

To make sure you are always in a position to get some good effective training in regardless of obstacle that crops up in your life, Glasgow Personal Trainers, the Fight Camp Team have released the first two videos in their series of gym-less workouts – their gym-less warm-up and Workout 1.

You can check out the videos below:

Warm Up
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Workout 1
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Don’t forget to check out the disclaimer below prior to attempting any of the exercises in either video.

See your doctor before starting any exercise or nutrition program. If you are taking any medications, you must talk to your doctor before starting any exercise program, including Fight Camp bootcamps and personal training or any of the exercises shown in these videos. If you experience lightheadedness, dizziness or shortness of breath while exercising, stop the movement and consult a doctor.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your doctor or registered dietician. If your doctor recommends you don’t follow any recommendations within this video or within any of the Fight Camp bootcamps or personal training, please follow your doctors wishes.

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Better Than a Fry Up

Smoked Salmon Omelette

Hey Folks, hope your well and enjoying what will be some well deserved time off at the weekend.

Nom Nom Nom.......

Nom Nom Nom…….

Saturday Night is notorious for making us lose our way when it comes to alcohol, and to make matters worse if you are hungover then getting a fry up in the morning is a majority of peoples go to cure.

If you have a few simple ingredients in the fridge then you dont have to add salt to the wound of the previous nights overindulgences and make a breakfast (or brunch depending on how good a night out it was d;-) that satisfys your cravings and helps get some essential vitamins back in your systemIt’s healthy, tastes great and is ready in just a few minutes—what more could you ask for in a breakfast? To make this omelet a complete meal, serve it up with Buckwheat toast and fresh fruit. Yield: 2 Servings

Here’s what you need…

  • 1 cup egg whites 2 whole eggs
  • 1/4 cup nonfat cream cheese, softened
  • 2 oz smoked salmon
  • Garlic salt and pepper to taste
  1. Whisk together the egg whites, whole eggs, cream cheese, garlic salt and pepper. Coat a nonstick pan with cooking spray and place over medium heat. Gently push the egg whites toward the center as they cook.
  2. When the eggs are almost set, place the salmon on top. Cover the pan and cook for 30 additional seconds. Remove the lid and fold omelet in half. Cut in half and serve.

Nutritional Analysis: One serving equals 124 calories, 1.8g fat, 2.5g carbohydrate, and 22.65g protein

Make sure you have eggs in your fridge and if you are going out tonight, give this a try in the morning.

Enjoy

P.s The next block of morning and evening camps starts on the 8th of September. Email in to gurantee your place.

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Power Oatmeal

Are you getting the most  out of your breakfast?

Are you getting the most out of your breakfast?

This oatmeal is packing a powerful ingredient – protein. Mix a scoop of your favorite protein powder into your oatmeal to transform it into a quick and healthy breakfast. Servings: 1 

Here’s what you need…

  • 1/2 cup whole grain oats
  • 1 cup water
  • dash of salt
  • 1 scoop high quality protein
  • 1 tablespoon chopped macadamia nuts
  • 1 tablespoon golden raisins
  1. Mix the oats, water and salt together in a microwave safe bowl. Microwave on high for 2 to 4 minutes.
  2. Stir in protein, top with nuts and raisins.

Nutritional Analysis: One serving equals: 325 calories, 7g fat, 41.7g carbohydrate, 10.2g fiber, and 25.7g protein.

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Fight Camp Monday Evening Muay Thai

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Monday Morning Strength and Conditioning

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The Problem With Your Diet

Recently we have been getting a lot of questions on “does this diet or that diet work”?.

Well we would like to explain why most diets will never work in terms of long-lasting healthy body fat reduction and instead show you how you can achieve the results you want by creating healthy habits.

The problem with your diet

For more than 20 years the media has bombarded us with a perpetual diet craze. An avalanche of fad diets are announced one after another as breaking news while producing zero true results.

Sure, you may lose some weight on the scale on a fad diet…but you’ll gain it all back and then some. How can I be so confident that your results will be short lived? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Are you Exercising Consistently?

Are you Exercising Consistently?

Fad diets saddle you with unreasonable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight-a process that is actually harmful to your health. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits-with one major difference in their body due to the sudden drop in weight. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in bodyfat gained. So what’s a dieter to do? Find a brand new diet to follow-right? Wrong.

There is a way to drop bodyfat and firm your body, but you won’t read about it in the next diet book or hear it on the news. The solution to your fad dieting nightmare is a lifestyle change. 

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways-a lifestyle change redefines who you are. 

I know this is starting to sound like some heavy stuff, but hear us out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle. 

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

  • The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The key word here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
  • The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
  • The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose bodyfat and improve both your appearance and your health.
You can look and feel great.
You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. The next Fight Camp Six Week Program starts the 8th of September, and there is both a morning and evening camp, so no matter what your work schedule is we can change those bad habits and form a new maintainable lifestyle.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination-contact the Fight Camp Team Today.

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Water

Its a hot, sticky, summers day in July. The Griphouse is an inferno of burpee’s, punches and kicks. The amalgamation of body heat, exercise and bad intention is driving the sweaty bodies to boiling point. You feel like screaming, crying out ” Stop this madness, for the love of God…STOP! “, your internal monologue is racing “Why am I here… I should leave…go home… Go to the pub…”. But you focus, get your mind back in the room, back on the job at hand as the sweat is stinging your eyes and pouring down your body. The buzzer goes, your thumping heart knows it’s time for a water break, you’ve earned it. The searching eyes assess the room for that ice cold bottle. You roll your eyes exaggeratedly, doh… as you remember you forgot to bring water, infact you never bring water as you don’t really like the stuff. Besides its only water and you’d much prefer to drink cola, beer or coffee, anything but water.

So what’s so great about water?

WATER is the essence of life. A few days without it and you’ll be picking turnips with a step ladder. We lose water through respiration, sweating, urinary and fecal output. As if this wasn’t bad enough, exercise speeds up this rate of water loss. An intense exercise session like Fight Camp can be quiet stressful on your body especially in the heat. This can lead to cramping, dizziness and in extreme cases death if fluid intake isn’t adequate [though I suspect some of you who participate @fightcamp probably think we are trying to kill you at times] So this makes fluid intake an important priority for both exercisers and non exercises alike.

Water makes up nearly 60% of bodyweight. A 90kg man carries about 55kg of water. A 46kg woman carries about 27kg of water. The amount of water we carry is based on the amount of body fat and muscle mass we carry. The water in our body has many important jobs. It acts as a solvent, as a transporter, as a catalyst, as a lubricant, as a temperature regulator and as a mineral source.

How much water should I aim to drink?
As well as getting water from the beverages we drink, on average, humans get about 1L of water from the food we eat depending on our food selections of course. Fruits and vegetables in their raw form have the highest percentage of water. Foods higher in fat typically have a very low water content. (E.g. nuts, seeds, oils and butter). In addition to food intake a large percentage of our daily fluid intake comes from the beverages we drink. Several factors can affect how much we drink, including climate, physical demands, how much we’ve sweated and overall body size.

We get thirstier when it’s warmer, or when we have been sweating a lot. Although thirst is sometimes a poor indicator of hydration status for those involved with intensive exercise, as it isn’t perceived until 1-2% of body weight is lost. At this stage, exercise decreases will already have occurred and mental focus and clarity may drop off. Additional losses can lead to illness and death. According to most of the literature, a safe general recommendation for daily fluid intake is about 3L of fluid each day with about 1L coming from food.

What happens when we don’t drink enough?
The two most common body water imbalances are dehydration( too little water relative to other salutes) and hyponatremia (too much water relative to sodium concentrations). Some notable examples of hyponatremia are several people who died from drinking too much water after taking the drug ecstasy, which effects thirst, body fluid balance and sodium balance so it’s kinda like drowning except you aren’t submersed in water.

How does the body regulate water intake?
Body water and electrolyte levels are regulated by the balance between water intake and water excretion through the kidneys. Both thirst and kidney excretion are, in turn influenced by pituitary hormones which help signal thirst when body water volume is low and signal urinary excretion when body water volume is high. In addition to this, certain macronutrient and mineral intake can effect fluid balance.

Macronutrient – Carbohydrate storage increases water storage in the body: for every gram of stored water, 3-4 grams of water is also stored. Thus higher carbohydrate diets can lead to increased fluid storage while lower carbohydrate diets can lead to decreased fluid storage. Switching to a high protein, low-carbohydrate diet triggers very rapid water weight loss, in the short term, from decreased stored carbohydrate and increased unrinary urea production.
Electrolytes – minerals such as sodium, potassium, chloride, calcium and magnesium carry an electric charge (positive or negative) when dissolved in water enables fluid to pass through cellular membranes. These minerals can effect fluid balance and are extremely important in the body to maintain proper electrolyte balance which is critical for normal physiological function. Electrolytes can be lost as water is lost in urine or sweat.
What should I drink before exercise?
Many people think of replacing lost water only after they have begun sweating heavily, or after completing their workout. However, it is important to begin the process before water is lost. You should consume about 500ml of fluid about 30 minutes before exercise.

During exercise?
Fluid and electrolyte replacement is the goal during exercise. This prevents excessive dehydration and electrolyte changes that might decrease performance. You should aim to consume approximately 250ml every 15 minutes during exercise (depending on body size, ambient temperature, workout intensity). Research suggest that a diluted carbohydrate drink that also contains electrolytes is an ideal form of fluid replacement.

After exercise?
Fluid intake is required to assist in recovery. If you don’t sufficiently replace fluid, the sodium and carbohydrate losses that occur during exercise will prevent you from returned to a hydrated state which will in turn delay recovery. most commercial sports drinks contain electrolytes as well as carbohydrates but sometimes this isn’t the case so an additional 1/2 -1 tsp of sodium can be added to ensure adequate replacement.

 

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Sante Fe Grilled Salmon and Recovery Workout

Allright Fight Campers quick recipe for you all to try out tonight or this weekend.  Hope you are absolutely killing it in the gym aswell.

Now remember eating healthy does not need to be boring. Grilled salmon, crisp green leaves, tender corn and peppers, a sprinkle of cheese(optional) and a few slices of avocado make this healthy salad something worth repeating. The flavors in this dish are so delicious there is no need for dressing. If its directly postworkout lets add this with some sweet potatoe to create an epic recovery meal.

Servings: 2 

Here’s what you need…

  • 2 (3.5 oz) – (The bigger the better) salmon fillets
  • Santa Fe seasoning blend (2 teaspoons cumin, 1 teaspoon coriander, 1 teaspoon chili powder, 1 teaspoon dried oregano, 1 teaspoon thyme, 1/8 teaspoon clove, 1/8 teaspoon allspice, 1/8 teaspoon ground cinnamon)
  • 4 cups romaine lettuce, chopped
  • 1/2 cup tomato, chopped
  • 1/4 cup corn 
  • 1/8 cup low fat cheese, grated
  • 1/8 cup canned red peppers, finely chopped
  • 1/2 avocado, sliced
  1. Coat the salmon fillets with Santa Fe seasoning. On a pre-heated grill, cook for 8-10 minutes on each side, until flaky and cook all the way through. Remove from heat.
  2. On 2 plates arrange a bed of lettuce, topped with half of the tomato, corn, cheese, peppers and avocado. Place the fillet on top.

Nutritional Analysis: One serving equals: 252 calories, 12 fat, 225mg sodium, 12g carbohydrate, 7g fiber, and 24g protein. 

Recovery Workout

60 Minute Row Sweaty Mess.

60 Minute Row Sweaty Mess.

Ok folks if you’ve been training hard all week but want to stay active this weekend, get down to the ARC or your local gym and get the following done:

Row/Run/Skip/Cycle 60 mins at an easy pace – you can pick one or a combination of all of them but make sure your moving and breathing for 60 mins, the increased bloodflow will help ease sore muscles and keep you on target for your week ahead next week.

I did 60 mins row on the rower at an easy pace and managed 13,400m, would love to hear what you guys got, or did.

Coach V

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Grill Your Way Lean

Grilling on the BBQ is the most popular pastime of summer.

While outdoor cooking is a great opportunity to relax and visit with friends and family, did you know that the average barbecue meal exceeds 1500 calories? That’s almost an entire day’s worth of calories in one meal.

That type of eating will do some serious damage to your waist over the course of the summer. The good news is that barbecue season doesn’t have to be fattening. In fact, with a few small changes to your barbecue menu, you can turn summer into the perfect opportunity for fat loss.

So before you slather on the sunscreen and fire up your grill, read the following tips to grill your way lean this summer.

On the Grill: Believe it or not, grilling is actually a very healthy way to cook meat. Of course the type of meat that you choose will make all of the difference. Burgers and hot dogs are traditional barbecue meats, but they aren’t the healthiest. Try the following:

  • Choose lean cuts of beef, pork or poultry
  • Marinade with low fat dressing
  • Make hamburgers with extra-lean ground beef
  • Take the skin off chicken before grilling
  • Replace beef burgers with ground turkey burgers
  • Grill up salmon or cod
  • Forego the meat and grill veggie burgers

Side Dishes: This is where most people run into trouble. Barbecue side dishes are typically filled with loads of fat. Creamy coleslaw and potato salads can hold as much as 15 grams of bad fats per serving. Try the following instead:

  • Make veggie kababs and grill them
  • Grill bok choy (see recipe below)
  • Replace the mayo in your salads with low-fat mayo if neccessary or forgo it all together.
  • Serve fresh salad with light vinaigrette
  • Grill up corn on the cob
  • Put out a veggie tray

Drinks:Most people don’t realize that beverages play a big role in summer weight gain. Margaritas, beer, soda pop and punch all contain lots of empty calories. Try the following:

  • Drink water, it is always your healthiest option
  • Stick with light beer
  • If you have to have a fizzy drink stick with diet
  • Brew unsweetened ice tea and serve with lemon

Dessert: Yes, there are ways to satisfy your sweet tooth while getting lean. Think outside of the box instead of turning to the typical fattening options like ice cream,  cake or cookies. Try the following:

  • Grill mango, banana and pineapple on kababs
  • Stick with sorbet instead of ice cream
  • Replace peach pie with grilled peach halves
  • Choose light ice cream over regular

Remember, it’s ok to splurge every once in a while. Enjoy yourself. Just keep in mind that by taking a few of the above suggestions you can enjoy great food while getting back into great shape. Want to shape up even more this summer? Call or email today to get started on a fitness program specifically designed to get you into your best shape ever.

Grilled Bok Choy

Ready to grill? Throw some bok choy on the BBQ! Bok choy is packed with vitamins A, C and K, as well as beta carotene. This grilled bok choy has tender stems and crispy leaf edges.

Servings: 6 

Here’s what you need…

  • 900g bok choy
  • 1 Tablespoons olive oil
  • 1/4 teaspoon garlic salt
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper
  • 1 teaspoon seasoned salt
  1. Preheat grill and lightly oil the grate.
  2. In a small bowl combine the oil and seasonings. Mix well.
  3. Slice the bottom off the head of bok choy, and wash each stem.
  4. Lay bok choy on prepared grill. Brush with the seasoned oil mixture. Cover grill and cook until stems show grill marks, about 4 minutes. Turn the bok choy, brush with more seasoned oil mixture and grill the other side.
  5. Transfer to platter and serve.

Nutritional Analysis: One serving equals: 36.5 calories, 2.6g fat, 3g carbohydrate, 1g fiber, and 2g protein.

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Teriyaki Rib Eye and Chicken Wrapped Asparagus

This recipe for Teriyaki Rib Eye and Chicken Wrapped Asparagus is savory and delicious. It’s a wonderful way to get your protein and veggies all at once! Fight the urge to serve this meal with traditional rice, and instead shred a head of cauliflower in a food processor and sauté into low-carb, guilt-free rice. Enjoy!

Yield: 5 servings 

Here’s what you need:

For the Sesame Blanched Asparagus

  • Sea salt
  • 2 bunches fresh, organic asparagus
  • 1 Tablespoon sesame seed oil
  • 1 teaspoon lemon zest
  • 1 Tablespoon fresh lemon juice
  • Fresh, black pepper
  1. Bring 2 inches of water to boil in a large pan. Add a sprinkle of sea salt.
  2. Wash and trim the ends from 2 bunches of asparagus. Add to the boiling water and blanch for about 10 minutes, until tender and vibrantly green.
  3. Remove from heat, drain and place in a bowl. Toss with the sesame oil, lemon juice and lemon zest. Season with salt and pepper. Set aside.

For the Rib Eye and/or Chicken

  • 1/2 cup sake
  • 1/2 cup mirin
  • 2 Tablespoons freshly grated ginger
  • 2 Tablespoons minced garlic
  • 1/2 cup coconut aminos
  • 2 Tablespoons pure maple syrup
  • 2 Tablespoons olive oil
  • 1 lb thinly sliced Rib Eye and/or Chicken
  1. Combine the sake, mirin, ginger, garlic, coconut aminos and maple syrup in a bowl. Pour over the meat in a shallow container. Place in the fridge and chill for an hour.
  2. Heat the olive oil in a grill pan. Remove the meat from the fridge. Wrap pieces of meat around stalks of asparagus. Place in the preheated pan and cook until browned, about 5 minutes per side make sure that meat is thoruoughly cooked. Remove from heat and serve immediately.
  3. Don’t forget to high five yourself for being awesome d;-)

Nutritional Analysis: One serving equals: 120 calories, 8g fat, 59mg sodium, 6g carbohydrate, 1g fiber, and 14g protein.

Enjoy

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