Fight Camp Glasgow Bootcamps and Personal Training

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Warm Up Ideas

Hey Folks whether your carrying out the Peak Challenge or just exercising yourself  in general, it is vital that you start off with a good warm up to get the blood pumping, mobilise the joints and stretch the muscles you will use within your workout so as to avoid injury.

General Mobility Warm Up

 

 

Low Impact Mobility Warm Up

 

 

Standard Squat Based Warm Up

 

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IMG_1314John Valbonesi is a Glasgow Personal Trainer and Co-Director in Fight Camp Ltd.  Over the past 5 years he has made it his mission to help as many people in the Glasgow area reach their Fat loss and Fitness goals.  If you are interested in getting in contact with John or any of the members of the Fight Camp team, just drop them an email at Fight Camp or check out their Glasgow Personal Training Website.

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My Peak Challenge Fitness Test

Welcome to the Peak Challenge Folks.  During the 3 months that the challenge is running we want you to come up with your Challenge or “Peak” as it were and work towards it whilst Sam is working towards his.

Whether its climbing a flight of stairs, running a 10k, pushing yourself in the gym; we want you to strive to better yourself and in the process Raise Awareness and money for Beating Blood Cancer.

The Coaches At Fight Camp would like to help you reach your “Peak” by giving you help and advice swell as workouts to improve your health and fitness, so that whatever your chosen challenge is, You’ll GET THERE!!

First off the Fight Camp Team has a fitness test to see where you are at at the moment.  Please Note this test is not for the faint of heart and if new to exercise please consult your Doctor or physician to double check that starting a new exercise regimen or any of the exercises or demos shown here are ok for you, especially if you have previous conditions or are on any medications that could be exacerbated by vigorous exercise/activity.

If you have any injuries there are some adaptation videos swell.

Also I have Attatched a welcome Pack and Fitness Test Sheet Here:
Peak Challenge Fitness Test Sheet

For you to record your scores and compare them to future attempts.

 

The Test itself will comprise of 3 parts.  Make Sure you Warm Up thoroughly before attempting any of these tests and if you haven’t done so yet double check with your doctor that you are ok to carry them out.

These Tests can be done on separate days or in the one session (not for the feint of heart)

Fitness Test 1

Set a clock or Timer for 10 minutes and complete as many rounds of the following four exercises as possible within the 10 minutes:  Take breaks when you need and wage when you need but ultimately test yourself to see whats achievable for you within the 10 minute time frame.

The Exercises are:

10 Reps of Bodyweight Squat
10 Reps of Push Up
10 Reps of Lunges (20 per leg = 20 total)
10 Two Touch Sit Up

The four exercises above = 1 round, repeat and aim for as many rounds as possible.
Note: – When recording your score, if you completed 4 full rounds and started the 5th when the timer ran out you record that you got 4 rounds.

Record Total Rounds on the Test Sheet above.

Fitness Test 2

Set a Clock or Timer for 5 Minutes and complete as many reps as possible within the five minutes of the Burpee Exercise.

Record Total Reps on the Test Sheet above.

Fitness Test 3

Set a stopwatch and hold the Push Up Plank position for as-long as possible.

– Shoulders should be directly over your hands
– Abs and Glutes should be braced and squeezed tight.
– Don’t let the hips sag
There should be a straight line from shoulders to hips, and hips to feet.

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Alternatives and Adaptations

 

Low Impact Version of Fitness Test 1
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Fitness Test 2 Burpee Adaptations
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______________________________________________________________

IMG_1314John Valbonesi is a Glasgow Personal Trainer and Co-Director in Fight Camp Ltd.  Over the past 5 years he has made it his mission to help as many people in the Glasgow area reach their Fat loss and Fitness goals.  If you are interested in getting in contact with John or any of the members of the Fight Camp team, just drop them an email at Fight Camp or check out their Glasgow Personal Training Website.

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My Peak Challenge

Peak Challenge

Take one Hollywood actor, add a top Glasgow based personal trainer, throw in some globally loved fitness clothing and sprinkle with a great cause.

Mix in equal parts talent, training and teasing and leave to simmer until 28 December 2014.

 

The result?

 

 

My Peak Challenge

 

What’s the Deal?

Outlander star Sam Heughan has teamed up with Fight Camp Glasgow’s John Valbonesi and Bear Strength Clothing to create My Peak Challenge in aid of Leukaemia & Lymphoma Research.

 

A fully scalable programme that can be tailored to suit all ages and abilities, My Peak Challenge aims to encourage individuals from all walks of life – yes, that includes YOU – to reach peak fitness, achieve personal goals and feel great – while raising money for an incredibly deserving charity.

 

 

What’s More…

By joining us you will receive all the support and motivation you need via the My Peak Challenge online community on Twitter, Facebook, Instagram and YouTube  – and you’ll also be encouraged to share your goals, updates and progress throughout your journey.

 

So Where Did The Idea Come From?

The brainchild of Sam Heughan, the actor explains in his own words:

 

“I had this idea while working in Scotland and came to John for help. I love walking, climbing and being outdoors and I wanted to share that passion with all the friends and fans. “There’ll be even more surprises in the future but for now I challenge you to make the first step with us and sign up today!”

 

 

What To Do Next…

Whether you’re planning to do this alone or gather a group of friends, family or work colleagues, just choose your challenge and set your goal!

 

Whether it is taking a flight of stairs, climbing a hill, cycling around town, a run in the park, a walk on the beach or a group workout – the entire My Peak Challenge team will be offering all the support and motivation you need to achieve those goals in time for the set My Peak Challenge Weekend.

 

When Will My peak Challenge Weekend Take Place?

The official My Peak Challenge weekend will take place on 14 and 15 March 2015. Save the date because this is when you’ll be encouraged to join us in real time and carry out that chosen challenge you’ve been training towards.

 

Don’t forget to share pictures and results of your unique efforts with the rest of the community – and the world – through our social media pages using the hashtag #MyPeakChallenge

 

How Do I Take Part?

You can take part by visiting www.bearstrength.co.uk to purchase the limited edition My Peak Challenge welcome pack!

 

This exciting welcome pack – which costs just £30 and includes a £5 donation from every sale to Sam Heughan’s chosen charity, Leukaemia & Lymphoma Research – will include:

 

Limited edition My Peak Challenge Bear Strength T-Shirt

Sam Heughan My Peak Challenge A5 print

Limited edition My Peak Challenge wristband & sticker
One-off bounce-back voucher (because we’re nice like that!)

Full details & instructions on how to take part.

 

CLICK HERE TO BUY

 

Please direct all charitable support and donations for your chosen challenge directly to the dedicated My Peak Fitness Just Giving page – www.justgiving.com/MyPeakChallenge to allow us to keep a running total of all money you wonderful lot have helped raise by taking part in this event!

 

 

Join My Peak Challenge…

 

www.bearstrength.co.uk/MyPeakChallenge

www.justgiving.com/MyPeakChallenge

Twitter.com/MyPeakChallenge 

Facebook.com/MyPeakChallenge 

Instagram: @MyPeakChallenge

 

Dedicated hashtag: #MyPeakChallenge

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5 Habits That Cause Body Fat

Lets be honest there’s nothing quite as frustrating as that stubborn bodyf fat especially when it sits around your waist, makes your clothes tight and destroys your confidence.

Good Workouts Start with Mobility Drills

Fight Camp Began This Week

If you have belly fat to lose, then chances are that you are harboring one or more of these 5 habits that cause body fat. 

Read the 5 Body Fat Habits below to identify the reason why your stubborn Body Fat fat won’t budge… 

Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks,  energy drinksand  even in some protein bars advertised as health.

More and more items in your daily diet contain sugar that you probably aren’t aware of.  

Exercise Raises the Metabolism

Exercise Raises the Metabolism

All of these sugar calories add up quickly and translate into body fat  gained. 

Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet. 

Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and

Learn The Basics Then Progress As You Are Able

Learn The Basics Then Progress As You Are Able

special occasions. Not anymore and especially after the festive season when cupboards are probably still stocked with sweet things.

These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat. 

Forget eating dessert everyday. Save desserts for cheat days and special occasions, and if you absolutely must have something sweet have some fresh fruit especially if your main meal contained a lean protein in it.

Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the bes

"There's A Good Atmosphere In The Gym"

“There’s A Good Atmosphere In The Gym”

t ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat. 

Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely. 

If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery. 

Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?) 

Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before. 

Belly Fat Habit #5: Lack of Exercise

Train Hard...Train Smart..Willpower Required

Train Hard…Train Smart..Willpower Required


This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.  

Need some help in this area then why not drop us an email to see how we can help you start your body transformation.

Email us at info@fightcamp.org

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Burn Fat This Christmas

Good Things Come to Those Who Wait... Bring on 2015

Good Things Come to Those Who Wait… Bring on 2015

New Gym

Good Things Come to Those Who Wait… Bring on 2015

Hey folks hope your all well and looking forward to the festive season.  

Notoriously this two week period plays havoc with our waistlines what with all the parties and celebrating.

To Combat this no-doubt surge in calories you can do one of two things:

1) Exercise some self control d;-)  This isnt fun but will save your waistline

2) Train. Train. Train. – Just because the gym is shut for a few days does not mean you can’t get some amazing training sessions in.    In fact you can get some amazing workouts in over the next two weeks in your house and you don’t even need any equipment. – Don’t wait till January the 1st for a new years resolution.

Incase you missed them – The Fight Camp Team have got some epic FAT ANNIHILATING home workout videos for you to follow along with to keep those metabolisms stoked.

Check the videos out HERE 

Note they are completely free to view – think of it as an early chritmas present d;-)

And Keep Up The Good Training over Christmas.

P.S. The Photos above are a sneak peak into what 2015 holds in store – Watch this Space.

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Another Year… Another Resolution

“Christmas is coming and the goose is getting fat …real fat… but it looks like it’s not just the bird that is gaining.

In truth, you’re probably worse off now than you where this time last year. What started as a great year has ended in a pool of chocolate cake and Pommes Frites. You’ve spent the last month trawling through books, magazines and cyber space, trying to find the golden ticket, the piece de resistance to shedding those damned extra kilo’s. You say you “got it covered”, “next year will be different” but undoubtedly come early February the January health kick will have died a death.

So whats the problem?

Your approach might be the problem? Did you consider that you might be the one making nutrition hard? Perhaps you’re trying to learn and do too much at once? Granted there is the exception to the rule but it’s this “all or nothing” culture which can and will lead to failure. The media doesn’t help exasperating this issue with its incessant publications of new fitness articles. Everyday they contradict yesterday’s wonder which only adds to the heightened state of confusion that you must already be experiencing. Sound familiar?

So what do you purpose smart ass?

I suggest we keep it simple, forget about the starvation regime or quick fix shake that the Herbalife Guru insists you can’t live without… Let try something different… let’s adopt a principle… a principle so simple that you might not even feel you are doing anything. Let’s commit to a single, but immensely important idea. The principle is called: habit based coaching which basically means that by focusing on less, you achieve more.

Creating the Habit?

The only way you’ll form long-lasting habit is by applying the power of less: focus on one habit at a time, so that you’ll be able to focus all your energy on creating that one habit. Below is a list of proven habits and behaviours that’ll help you lose fat. Read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest to you.

Once you choose, ask yourself the following question:

“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”

If the answer is 9 or 10, you can get started on the habit.

Pick ONE of the following habits, and do it every day for 14 days.

Exercise for 30 minutes.
Take fish oil and a multivitamin at breakfast.
Drink at least 8 cups of water.
Eat at least 4 one-cup servings of vegetables.
sleep at least 8 hours (including naps and night time sleep)
During each meal, stop eating when 80% full.
Twice during the work day, get up and do 5 minutes of muscle stretching.
Eat 4-5 meals
Eat lean protein with each meal.
Replace grains with greens during each meal.

These 10 habits should give you a great start on the fat loss process in the new year. Don’t try and pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. You can’t do it all at once, every day. But the good news is you don’t have to!

Instead, pick one proven behavior to start with. The same way you would learn any skill, you’re going to learn to get fit and healthy.

 

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9 New Rules of Lean Eating

Grip 1

Eating Clean To Fuel Exercise and Recovery


Hey Folks, hope this email finds you well and as always training hard and eating right.  

If the latter has fallen by the side of the road with the dark nights and the inevitable winter waistline bulge looming… Don’t fret – Today’s email is all about making sure you stay lean this festive period. 

9 New Rules of Lean Eating

Grip 2

Eating Clean will Energise your Workouts

You’d like your eating plan to work for you – to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating…it just means eating smart. 

Read on for the NEW rules of lean eating that will make fat loss second nature. And don’t worry, lean eating can still be very delicious. In fact, you’ll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats. 

1. Eat the RIGHT Type of Carbs
There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fatten you up. The success of your eating plan rests squarely on which of these carbs you regularly include in your diet.

  1. IMG_3236

    Eating the “Right Carbs” will help you hit your workout harder and maximise your time and results whilst training.

    Green Vegetables

  2. Non-Green Vegetables
  3. Fruit
    ————————– 
  4. Whole Grains and Starches
     
  5. Refined Grains
  6. Foods with Added Sugar

The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from…in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion include a limited amount of Whole Grains and Starches. 

2. Track What You Eat
The only way to improve upon your diet is to actually know what you’re currently eating. Keep a food journal, or download a free food tracker app, and input all of the calories that you consume over the course of a week. This will give you a broad look at where your low quality calories are coming from (high sugar, empty calories). 

Your first step will be to eliminate these fattening calories and to start replacing empty calories with nutrient-filled whole foods. 

3. Space Meals Apart
Much has been said over the past decades about the importance of eating small frequent meals throughout the day. This is old, outdated science. New research has proven that there’s more harm than good to eating more frequently than every 4 hours. 

Stick with 3 meals each day, and fill in a protein-based snack if your meals are going to be more than 4 hours apart. 

4. Never Restrict Calories to the Extreme
There’s a certain allure in the idea of temporarily restricting calories to the extreme. The idea that one can drop a down a size or two in just as many weeks is quite tempting. I hate to be the one to burst your overambitious bubble, but extreme calorie restriction NEVER WORKS. It’s terrible for your body and it is not something that is sustainable (namely because you’d starve to death) so the pendulum inevitably swings in the other direction, resulting in binges. (Put the nutella down!!!!)

The key to being lean for life is to eat in a way that you can sustain forever. Eat whole foods. Eat a moderate amount of the RIGHT calories. Every day, ongoing, forever. 

5. Eat Veggies First
This may go against all of your instincts, but hear this one out. When you sit down to a meal first eat all of the veggies and salad, before moving on to the main dish. This simple strategy helps to fill you up with lower calorie foods first, before moving on to the higher calorie items. 

By making this a habit you’ll naturally and effortlessly consume fewer calories at each meal, which will add up in a big way. 

6. Include Protein at Every Meal
Each of your meals should be built around a healthy serving of protein. This protein could be meat (chicken breast, fish fillet, roasted turkey, braised beef etc) eggs, vegetable protein or protein powder. 

Having protein as the focal point of your meal is important for two reasons: 1) You’re fueling up in a way that builds muscles rather than stores fat and 2) By default, you’re avoiding high calorie main dishes, which are what really cause most weight gain. 

7. Ban Liquid Calories
Liquid calories have no place in a lean eating plan. No place at all. Anytime that you are drinking calories, it’s safe to assume that you’re adding inches to your waistline. Put down the beer, just say no to the blended coffee drink, and forget about fully loaded irn bru or coke. 

Filtered water and unsweetened tea/coffee are both wonderful alternatives to calorie-laden beverages. 

8. Avoid Prepackaged Foods
Prepackaged foods and snacks have no place in a lean eating plan. These processed foods contain numerous fattening ingredients such as refined sugar, sodium, grains, fillers and other artificial ingredients. 

If you are currently eating packaged foods on a daily basis, then cutting these items out will quickly translate into fatloss. 

9. Swim Upstream
As a society we are overweight. We are riddled with obesity related ailments. We are uncomfortable in our own skin. We are craving weight loss. 

So…it’s safe to say that whatever you see the masses around you do, when it comes to food and exercise, you should aim to do the opposite. 

See a queue wrapped around that Mcdonald’s drive thru? Do not enter. Instead, eat a simple meal made with vegetables and lean protein. 

See all 5 people ahead of you in line at the coffee shop order a sweet drink? Do not follow suit. Instead, order an unsweetened drink. 

See the cinema car park full to the brim, and the gym car park empty? Skip the movie and hit the gym. 

Swim upstream, be different than the masses by living in a desirable, healthy, lean body. 

If your ready to take the first step towards improving your health and fitness, then we would love to help you.  Email info@fightcamp.org

Can’t Get rid of your sweet tooth?

These apple ring pancakes are gluten free and higher in fiber than traditional pancakes. It’s pretty awesome to be able to enjoy a pancake and still see results! Just exercise portion control and skip the syrup. Servings: 6 

Here’s what you need…

  • 1/3 cup coconut flour

  • 1/4 cup flax meal

  • 2 dates, pitted

  • 2 teaspoons baking powder

  • 1 teaspoon ground cinnamon

  • 1/4 teaspoon ground nutmeg

  • 1/4 teaspoon sea salt

  • 1/2 banana

  • 1 cup coconut milk

  • 2 eggs

  • 1 teaspoon vanilla extract

  • 2 teaspoons lemon juice and zest

  • 3 green apples, washed, cored, and cut into six slices

  1. Preheat a pancake pan and lightly grease with coconut oil.

  2. Combine all the ingredients, except the apple slices, in a food processor and mix until fully combined. Pour the batter into a shallow bowl.

  3. Dip each sliced apple ring into the batter, and rub to fully cover it. Transfer to the preheated pan and cook as you would a regular pancake. Repeat with all of the apple slices. Serve with a little sprinkle of cinnamon. Enjoy!

Nutritional Analysis: One serving equals: 258 calories, 12g fat, 90mg sodium, 32g carbohydrate, 9g fiber, and 6g protein. 

Boom!

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Glasgow Personal Trainer – Gymless Workout 4

Hey Folks, We hope you enjoyed our Gymless Workout 1,2,3  and warm-up videos.  We thought it was time for workout 4 to really boost that metabolism and up your fat burning.

As always make sure you read the disclaimer below prior to starting this or any physical activity program and make sure you do the warmup from previous weeks before starting Workout 4

 

 

Disclaimer
_______

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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Glasgow Personal Trainer – Gym less Workout 3

Hey Folks, We hope you enjoyed our Gymless Workout 1 + 2 and warm-up videos.  We thought it was time for workout 3 to really boost that metabolism and up your fat burning.

As always make sure you read the disclaimer below prior to starting this or any physical activity program and make sure you do the warmup from previous weeks before starting Workout 3

 

 

Disclaimer
_______

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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Personal Trainer Glasgow – Fight Camp Week 3

 

 

Here is a look back on what we did in week 3.

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