Fight Camp Glasgow Bootcamps and Personal Training

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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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Glasgow Personal Trainer – Gymless Workout 2

Hey Folks, We hope you enjoyed our Gymless Workout 1 and warm-up videos.  A week has passed so its time for workout 2 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 last week before starting Workout 2

 

 

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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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
———–

 

Workout 1
————-

 

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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