Boot Camps Remain Top Fitness Trend

Boot camp-style workouts will remain the top fitness trend in 2009, according to a survey from the American Council on Exercise (ACE), San Diego. Boot camp-style workouts were also the most popular fitness trend in 2008. The annual survey of ACE’s worldwide network of personal trainers, group fitness experts, advanced health and fitness specialists, and lifestyle and weight management consultants also noted that consumers would tighten their wallets when it comes to staying in shape in a struggling economy.

“The overarching theme for fitness in 2009 is getting more bang for the buck,” says ACE’s Chief Science Officer Cedric Bryant. “Consumers will engage in workouts that provide multiple benefits due to time and economic limitations. We will also see continued trends from 2008 including boot-camp style workouts, technology-based workouts, out-of-the-box programming and an increased interest in fitness for those who are over 50 years old.”

Boot camp workouts remain popular because they provide a total-body workout that’s varied, fun and challenging, according to ACE. Participants can burn up to 600 calories during a session. In addition to a cardiovascular workout, participants get a strength workout through high- and low-intensity exercises, such as pushups, squats and lunges.

With today’s economy showing no signs of strengthening, more people will cut costs to stay in shape. Of the ACE-certified professionals surveyed, 48 percent said that gym memberships will decrease in 2009 and 52 percent said less people will hire personal trainers. Look for more people to use the resources around them as their gym and equipment.

While yoga and Pilates will remain strong, dance-based classes will be all the rage next year, the survey found. Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles are growing in popularity thanks to shows such as “Dancing with the Stars” and “So You Think You Can Dance.”

Trainers will get back to the basics in 2009, according to the survey. Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers will continue to focus on basic movements and techniques with their clients again.

Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions, according to ACE. With an increase in popularity of circuit training, many gyms are even setting up their own circuits to allow their members an easy path to fitness.

Kettlebell training is also increasing because it gets back to basic training that requires functional, whole body fitness, the survey found. Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability. Kettlebell workouts engage multiple muscle groups, making it a great way to get a whole body workout in a relatively short period of time.

Individuals who are 50 years old and older have the means, motivation and desire to enhance their quality of life through physical activity—and they are only growing, which is why the Baby Boomer market will become even more important next year, according to the survey. The 50-plus audience continues to redefine expectations about age, vitality and life, and has highlighted the importance of physical activity as we age. Since September 2007, AARP’s fitness initiative for boomers—aimed at providing a wide range of affordable fitness services to its 39 million members—has been going strong.

From iPods to Cardio Cinema to active gaming, the latest in technology will continue to infuse itself in all aspects of fitness, according to the survey. In 2009 more interactive video games will provide fitness benefits, as well as new inventions to make exercising a more engaging experience.

Despite the emergence of new and trendy workouts, sports or recreational activities will remain a popular way to stay in shape. Participating in a friendly game of basketball or volleyball, training for a marathon, or taking a day-long bike ride are just a few ways that people are staying in shape and having fun doing so!

Traditional programming is changing from what we called linear progression to undulating as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on some days, and mixing high-volume, low-intensity weight training with low-volume, high-intensity training on alternate days.

It's getting a bit chilly!.......

OK so it's getting a bit cold. We've had a couple of workouts now around the 0 degree mark. It's feeling distinctly like winter!

If you're anything like me then on cold, dark mornings when the alarm clock goes off the spring in my step is not, shall we say, springy. The truth is, winter workouts are quite challenging. There are however ways to make winter exercise easier and more fun. I would never want something like the weather to control my exercise or yours. Here's a simple guide to healthy winter exercise.

1. Don't overdress. You don't want to be too warm when you leave the house. Aim for a balanced approach to dressing that will leave you warm, but not so hot that you start sweating a lot. Have a layer you can take off after you warm up.
2. Protect those extremities first. Keep your head, hands, ears and nose protected. The extremities are the most exposed to cold and wind.
3. Become a well-dressed runner. In cold weather, the secret is to layer lightweight garments so the clothing works together to keep you dry and warm. High-tech materials like polypropylene and polar fleece are designed to keep body temperature steady, while wicking the moisture away from your skin to the surface layer of clothing. Because these fabrics "wick" rather than absorb moisture, your clothes don't get soggy and heavy as you sweat.
4. Dress flexibly. Put on your hat and zip up your jacket when you're heading into a cold wind. Take the hat off and partially zip down the jacket when the wind is behind you. The difference can be dramatic.
5. Your feet and legs are too busy to get cold. Your legs need much less protection than your torso.
6. Don't take chances. Don't tempt fate by trying to run hard and fast in difficult weather. Sometimes ice coupled with the dark can make for a deadly combination.
7. Find a friend. It's much safer and more fun to train with your friends in the winter. Everyone has trouble leaving a nice warm bed. But, if you know that someone is waiting for you, it's much easier to get motivated. It is also much safer in case someone should get in trouble.

Sounds like the perfect time of year to join the GALE FORCE WORKOUT!

Throw the dice.....

Fun and games on Friday!

Everyone has worked really hard this week despite my own lack of participation due to a stomach upset. As a reward I've got a game planned for tomorrow morning!

We're playing "ROLL THE DICE" - who said getting fit couldn't be fun?

Come and join the fun...... Join the GALE FORCE WORKOUT!

How odd.....

Today for the first time since mid-July I wasn't in Ashley Cross park at 6.30am on a Monday morning and it felt very odd!

It has suprised me a bit. I know these things are habit forming but I was suprised just how much I missed it.

Anyway, things are back to normal tomorrow and we've got testing!

Once again I am expecting great rewards for all the hard work put in by participants over the last five weeks!

Brrrrrrr!

Blimey, I think autumn has arrived!

On Wednesday morning we had minus 1.5 degrees. It was definitely time for hat and gloves!

We braved the cold though and had a good session of running, bounding, duck walking etc etc! Want to know what I'm talking about? Come for a free session!

I'm writing this on Saturday, 1st November listening to the wind howling and the rain beating against the window but how lucky have we been? How many times has it been like this at the weekend and then bright and sunny during the week?

The clocks go back......

Just to update my last entry - ALL 3 SIGNED UP! The Boot Camp is slowly but surely growing - COME AND JOIN THE FUN!

The clocks went back on Sunday which means there is no better time to start an early morning exercise programme. Not only does 6.30am actually feel like 7.30 but it is also fairly light!

There is still time to go down a dress size before Christmas - sign up today and enjoy a new you. FULL OF ENERGY..... AND LOOKING GREAT!

New Starters

This week three people came for a trial session of the Gale Force Workout and two signed up on the spot!

Next week I have a further two people coming for a trial session.

I thought I'd share the following comment with you:-

"Fab news about the new starters. lets hope they all come and give it a try - once they do they'll want to join."

It comes from Cassie who has been working out with the Gale Force Workout since July.

hat about you? Come and join in the fun too!

A musical accompaniment!

Again the weather has been suprising us this week - but that's England for you!

This morning we had a beautiful, crisp, autumn sunrise and last night we enjoyed looking up at the stars whilst we stretched! Plus, rather bizarrely, we had the accompaniment of a practicing drummer - maybe he'd been banished from his house?!

Testing Results......

I am still awaiting all of the latest body measurements but below is a summary of the strength and fitness gains made by the group.

These results are a testament to everyone's hard work over the last four weeks. They show just how much it is possible to achieve when working as a group!......

The average losses/gains were as follows:-
Run (2 laps of the park!) minus 7 seconds on the run time. The biggest improvement was minus 14 seconds. The biggest gain here however, was that without exception all boot campers said the run felt easier than a month a go. This has major practical implications – wouldn't it be fab if it was easier to run for the bus or run after your toddler!
Burpees (number completed in a minute) plus 6 per minute.
Push ups (number completed in a minute) plus 8 per minute.
Plank (maximum hold) plus a massive 1 minute 15 seconds! The abdominal muscles are known as the POWER HOUSE and are hugely important in reducing many forms of back ache, neck ache and postural problems. Being able to hold the plank position for a massive 1 minute 34 seconds (the maximum achieved in this testing session) will mean great positive effects for participants both now and into the future!

Have you seen the weather!

This is the sort of Poole weather the Boot Camp was named after!

Gale Force Winds and horizontal rain! I say BRING IT ON! Get it out of the way and lets see some nicer weather next week!

Let the heavens open over the weekend - we don't care! - we can enjoy our lie-ins and evenings infront of the tele (or down the pub!) knowing we've already done our exercise for the week!

Those lovely people at the BBC do assure me it will be better next week.......

“Working out in the morning is great, it gives me more energy during the day and I can go home from work knowing I've done my exercise for the day.” Cassie

This week we have had sunshine on Monday, Thursday and Friday. Not bad for September.... especially this year.

Do you plan to go to the gym on your way home but end up running out of time? Get your exercise done in the morning at the Gale Force Workout and see the results within 2 weeks.

The results are in.....

Measurements were taken on 29/7/08 and on 2/9/08. Here are the average losses for the group....

Chest 2.4cm (maximum lost by one person 5.8cm)
Waist 4cm (maximum lost by one person 10cm)
Abdomen (level with belly button) 7.3cm (maximum lost by one person 13cm)
Hips 9.1cm (maximum lost by one person 11.3cm)

All this in just 6 weeks!

This could be you - sign up now at http://www.seabreezefitness.co.uk/boot

The end of summer?

It may be the end of August but traditionally now is the time for a couple of weeks great weather - just as the schools go back!

Get up early and salute the sun at the Gale Force Workout!

Changing Times..... Changing Prices....

It is all change at the Gale Force Workout and I am in the process of updating times and prices!

All of this should be on the website by the end of the weekend but in the mean time here is your sneak preview.....

Morning Workout times:
Monday 06:30-07:15
Tuesday 07:00-07:45
Wednesday 06:30-07:15
Friday 07:00-07:45

Also from 2nd September I am going to hold 2 evening sessions each week:-
Tuesday 18:30-19:15
Thursday 18:30-19:15

Every one in the group seems to know people who like the idea of the boot camp but don't like the early start. If I get enough interest I will look at finding an inside venue to take us through the dark months. So please tell everyone you know!

I have also taken on board your comments about four sessions a week being too much. I have therefore revised the session prices as follows:-
2 sessions per week for 4 weeks £40
3 sessions per week for 4 weeks £54
4 sessions per week for 4 weeks £64

You can pick and choose between morning or evening sessions and it gives you the chance to catch up any missed sessions (within the four week period).

Great news!

Friends and family have started noticing the difference!

Several participants have commented that they have had some very complimentary comments from friends and family about their changing shape.

Monday and Tuesday Boot Camp

We've had a couple of beautiful mornings but it's been a bit drippy under the trees in Ashley Cross Park!

20 minutes of interval training plus exercises to tone the legs and bum were the order of the day on Monday. Working by yourself it would've been difficult to keep going for the 20 minutes, especially at 6.30in the morning!, but as a team the time passed quickly. Everyone left feeling energised for the day ahead.

On Tuesday we worked the upper body - backs, chests and arms - we all love toned arms and the back exercises will help relieve many forms of back pain.

This workout really does target and tone the whole body!

Friday Boot Camp

End of the week and everyone is beginning to feel the effects of their new training regime. On the plus side that means that clothes are fitting better, legs and arms etc are feeling more toned.

On the down side it means everyone is feeling a little bit drained. Many aren't used to the additional calorie requirements needed for the exercise (yes, whilst still losing inches!) and some may not be drinking enough (water I mean!).

We had a light(ish) session at the park today with 4 obstacle course races.

It's great exercising in the outdoors in August! Since camp began we've had just one drizzly day, mainly it's been sunny and warm with a light, refreshing breeze!

Monday Bootcamp

Another sunny morning on the Green in Ashley Cross!

This morning's workout included jump roping, assisted (or should that be resisted?) running both backwards and forwards and plenty to slim down the waist and bum. Some participants commented that they hadn't done skipping since they were 12 - but that just meant they were using muscles that hadn't seen much action in years!

As always participants left bursting with energy and raring to go.

What is the Gale Force Workout?

The Gale Force Workout gives you a 45 minute workout 2, 3 or 4 days a week. Workouts are designed to work every muscle of your body and your cardiovascular system to get you the results you want regarding fat loss and muscle tone. They will boost your energy levels and leave you feeling smug as you go to work - know you've already done your exercise for the day!

The Gale Force Workout uses a wide variety of exercises and every session will be different ensuring you never get bored with the same old routine.

We train as a team. We succeed as a team. We will become healthier, faster, happier, and fitter. In 6 short weeks, we will strive to accomplish what most people will never do in their whole life, AND we will have fun doing it!

The Gale Force Workout is about having fun, and meeting people with like minded goals; together you will drive each other to go further than you imagined possible. You’ll have the benefits of a personal trainer, but in a group setting!