Health and Fitness

Bootcamp

dave@calon-pt.co.uk (Dave Lewis) — Tue, 21 Sep 2010 10:53:00 +0000

The Early Bird Bootcamp has been a success with 16 people signed up for September so I will be running another one soon. Probable start date will be 1st November and it will run 3 days a week (Monday, Wednesday and Friday) at 6:30am. I will confirm as soon as possible.

Keep Healthy!

Dave

Early Bird Bootcamp!

dave@calon-pt.co.uk (Dave Lewis) — Thu, 19 Aug 2010 09:26:00 +0000

Give your training that extra kick by attending the Early Bird Bootcamp in Victoria Park, Totterdown.

Starting Monday 6th September at 6:30AM (nice and early!) we meet 3 times a week so thats a Monday, Wednesday and Friday morning and train hard for 45 minutes.

Great formats, superb exercises and of course fantastic results...all for £60!

Get in touch to book your place.

Cheers

Dave

Absolute Beginners Running Course

dave@calon-pt.co.uk (Dave Lewis) — Thu, 19 Aug 2010 09:25:00 +0000

A date has been set for teh next course...

Monday 13th September 6:45pm. Get in touch if you're interested.

Its a great way to get your running off to the perfect start. a six week course for just £35!

Hope to hear from you soon!

St Anne's Park Fitness Class

dave@calon-pt.co.uk (Dave Lewis) — Fri, 06 Aug 2010 15:15:00 +0000

I've added an extra class to my current list, so every Saturday morning 10-11am there's an outdoor fitness class in St Anne's Park Brislington. We're only 2 weeks in and its very popular all ready must have something to do with all those flyers I've been putting through people's letter boxes!

On a more serious note, St Anne's park has been earmarked by Bristol City Council for re development where some of the green space will have houses built on it. This is a great shame if it gets accepted as these parks are vital for the local community. Less spaces for children to play for a start.

So good luck to the Action Group that has been set up to oppose this. I really hope that your voices are heard.

Dave

Fitness Update

dave@calon-pt.co.uk (Dave Lewis) — Sat, 26 Jun 2010 11:21:00 +0000

Isn't the weather fantastic at the moment, its makes people feel so good. A great turn out this week at the fitness classes, people gave 100% even though it was hot but at least there was plenty of shaded areas.

Well done to Stuart who turned up to the Bleep Test on Monday, then came to every one of my classes the rest of the week, Wednesday, Thursday, Friday and BOTH classes this morning.

Stuart's running 10 x 10K in 10 days later this year for charity. I'll blog more about that later this year. I guess he's getting his training in nice and early!

Speak soon and keep healthy!

Dave

Running, classes etc etc

dave@calon-pt.co.uk (Dave Lewis) — Thu, 17 Jun 2010 10:38:00 +0000

Been a busy few days, yesterday I made my first tentative steps into wine making...Eldflower Champagne no less! Its currently up in my bedroom fermenting away, or whatever its meant to do!

Went for a lovely run early this morning, it was bright and sunny but just enough of a chill to take away any heat.

Another great Bootcamp session today in Greville Smyth park, where I;ve just started running a twice weekly morning class aimed for mums who can drop off their kids at school and come and get fit. 9:15-10:15am every monday and thursday term time only.

I'm runnning a class tonight at Greville Smythe at 7pm which is next door to Ashton Gate, home of Bristol City football club and for one night only boyband Westlife! So it'll be an exercise to music class tonight I think!

Keep healthy!

Dave

Bleep Test

dave@calon-pt.co.uk (Dave Lewis) — Tue, 15 Jun 2010 07:29:00 +0000

How aerobically fit are you? Well the Bleep Test is a great way to find out. From Monday 21st June come and join us at Victoria Park, Totterdown for the test. It'll cost £4 and its a great way of measuring your fitness.

Hope to see you there!

Keeping Busy!

dave@calon-pt.co.uk (Dave Lewis) — Wed, 19 May 2010 06:12:00 +0000

Having expanded the outdoor fitness classes its great to see so many people wanting to come outside and get fit! People are having fun and finding that they are getting stronger, fitter and leaner in the process. Well done everybody!

The Absolute Beginners Running Courses are also being run on a regular basis, every 6 weeks or so, the next one starts on Saturday 5th June!

Dave

Book Launch!

dave@calon-pt.co.uk (Dave Lewis) — Fri, 20 Nov 2009 07:53:00 +0000

...no its not my book, but I attended a book launch in the week. A friend of mine has written a book for the Call Centre industry and I'd contributed a page, imparting my advice on how to keep staff fit and healthy whilst being stuck in their office all day.

A fit and healthy workforce will improve a business's profits as it makes them (the staff) more productive as they have more energy and less days off sick.

It was a great evening and well done Stuart from PRG Solutions for giving me the opportunity to contribute!

Whatever the weather!

dave@calon-pt.co.uk (Dave Lewis) — Tue, 17 Nov 2009 08:36:00 +0000

The last few days have been a big reminder that its is November after all, with high winds and some very wet showers!! However its been great to see people still turning up to my outdoor fitness classes.

As someone said to me "well skin is waterproof!", what a great attitude to have. So if you any of you want to come to the all weather classes then come along and give it a go!

Long time no speak!

dave@calon-pt.co.uk (Dave Lewis) — Tue, 20 Oct 2009 08:37:00 +0000

Hi all

Its been a while since I've blogged so apologies for this. I've been busy expanding my outdoor fitness classes, running courses and personal training business. So I'm making a promised to myself and you to keep updating this blog as frequently as possible.

I've spent much of the last few days placing flyers through letterboxes in South Bristol so if you have one of my flyers then get in touch to discuss what I can do for you. Walking around with a bag load of flyers is a pulse raising job at the best of times but chuck in dogs snarling at you from behind doors and it all adds to the fun!

The Outdoor Fitness classes will be running throughout the winter months, whatever the weather unless I deem it to be too dangerous e.g. ice, snow drifts (!) but if its rains then we carry on regardless, just make sure you wear they appropriate clothing and bring a towel.

Right I'm off to train a client.

Speak soon!

Dave

Absolute Beginners Running Course

dave@calon-pt.co.uk (Dave Lewis) — Thu, 28 May 2009 07:27:00 +0000

Well done to everybody who turned up last night. A great turn out and a good start the course. The weather was...awful! Felt let a winter's day but you got through it.

Well done again and keep training!

Dave

Absolute Beginners Running Course

dave@calon-pt.co.uk (Dave Lewis) — Tue, 26 May 2009 13:47:00 +0000

only 3 spaces left....starts tomorrow!!

Exercise is bad for you!

dave@calon-pt.co.uk (Dave Lewis) — Fri, 22 May 2009 06:17:00 +0000

...not really but I thought it would grab your attention!

In fact exercise is very good for you. You can lose weight, get fit, improve strength and muscle tone. You'll have more energy and self confidence.

However there is one drawback to exercise. It increase the production of unstable molecules called 'free radicals' that will whizz around your body causing potential harm to healthy cells.

But help is at hand...antioxidant rich foods which render the free radicals harmless. Here are some examples.

Strawberries / Blueberries
Oranges
Broccoli
Tomatoes
Spinach
Carrots
Dried Apricots

Happy eating!

Dave

Music is the answer!

dave@calon-pt.co.uk (Dave Lewis) — Thu, 21 May 2009 09:33:00 +0000

Music stimulates the senses. It can lift your mood and get you motivated for a night on the town or help you get through that training session.

I use my MP3 player mainly when I run long distances as it can get quite lonely plodding the streets and fields with nobody but the occasional passer by or farm animal to keep me company!

I often use music get me through the monotonous chore of housework!

Whether you're music tastes are The Chemical Brothers to Oasis, or the Beatles to Bach, get those senses activated with your favourite tunes to raise your spirits and get exercising.

Stay healthy

Dave

We're all dooomed!

dave@calon-pt.co.uk (Dave Lewis) — Wed, 20 May 2009 08:02:00 +0000

...well not really but that's the impression we have been getting over the last few months thanks to the frenzy of media coverage covering the state of the economy.

What with job losses, petrol prices, MP's expenses we all seemed to be getting stressed and frankly cheesed off with it all.

The best thing in my opinion is to get exercising. This will help to release those feel good hormones called endorphins and help you to forget about any troubles you have.

I seem to get my best ideas when I am exercising, the adrenalin seems to help me make choices in my life and business.

So next time you have a bad day at work or you're faced with a crisis then go and do some exercise. I bet you'll feel better for it!

Take care and keep healthy!

Dave

Stretch!

dave@calon-pt.co.uk (Dave Lewis) — Tue, 19 May 2009 09:08:00 +0000

Hi all

Stretching is an essential part of an exercise program, so make sure you include them at the end of your training sessions. This will help to reduce that post muscle soreness as well as improving your flexibility in the long term.

Keep healthy!

Dave

dave@calon-pt.co.uk (Dave Lewis) — Mon, 18 May 2009 13:20:00 +0000

Hi all

How was the weekend? Did you treat yourself to a few drinks and maybe that slice of cheesecake that you dont allow yourself in the week? This is what I tend to do. I eat the right stuff during the week, no desserts, no 'rubbish' and no alcohol but when it comes to the weekend I'll allow myself tke luxury of a couple of a drinks and maybe small bag of chocolates.

This way I have rewarded myself for exercising and having the right nutrition during the week.

Why not try it? You cant go through life not treating yourself.

Keep healthy!

Dave

Do you wish you could run?

dave@calon-pt.co.uk (Dave Lewis) — Thu, 14 May 2009 06:45:00 +0000

Do you wish you could run?

Have you attended running clubs but found that even the ‘Beginners’ class is too intimidating or challenging? Maybe you’ve tried to run on your own but haven’t the motivation or guidance to get you through it.If you can you relate the above statements then our ‘Absolute Beginners Running Classes’ are for you.

The Absolute Beginners Running Class is an 8 week course that aims to raise you from ‘Absolute Beginner’ to a ‘Beginner’ standard, giving you the confidence in future to train on your own or with others such as a Beginners class at your local running club.

Get in touch for further details!

Outdoor Fitness Classes

dave@calon-pt.co.uk (Dave Lewis) — Tue, 12 May 2009 07:57:00 +0000

Has it been over 5 months since I last updated my blog! Time flies.

I've been busy expanding my Outdoor Fitness Classes in Bristol, see my website for further details. Its really is a great cost effective way of getting fit and meeting new people.

I ran the Bristol 10K last Sunday with a friend whose never run one before and he completed it in 50 minutes 37 seconds so well done Neil!

Congratulations to everybody who did it and hope you raised lots of money for charity.

Must sign off now I have some victims...sorry I mean clients to train!

Speak soon

Dave

Boot Camps & Fitness Classes

dave@calon-pt.co.uk (Dave Lewis) — Wed, 12 Nov 2008 08:55:00 +0000

Its been a while since I've updated the Blog but I've been a busy boy what with training my clients and setting up my BodyTone Boot Camp project. See www.bodytonebootcamp.co.uk for further information.

I've also added an extra outdoor fitness session on a Saturday at Greville Smyth park in Ashton so hope to see you there!

Alcohol - Know your limits

dave@calon-pt.co.uk (Dave Lewis) — Mon, 20 Oct 2008 07:10:00 +0000

A recent report has shown that many people are unsure of the amount of alcohol is deemed to be a 'safe' amount.

Men should drink no more that 21 units a week whilst women have a limit of 14 units. However this should not be consumed in one session as this referred to as 'binge drinking'

The NHS gives daily recommended limits to make it clear that you cant store up your weekly limit for one big session a week. So their guidelines recommends that Men should drink no more than 3 to 4 units of alcohol per day and women no more than 2 to 3.

What's in a Unit?

As a guide a 330ml of lager with 5% volume of alcohol is 1.7 units, a large measure of spirits for example vodka (35ml) is 1.4 units and a large glass of red wine with a 10% volume of alcohol is 2.5 units.

A really useful table can be found on NHS website with lots more information.

http://www.units.nhs.uk/howMany.html

Reduce those Pounds

dave@calon-pt.co.uk (Dave Lewis) — Fri, 17 Oct 2008 13:08:00 +0000

Did you know that if you took a home made packed lunch to work instead of buying shop sandwiches you could on average save up to £160 a year.

Many shop sandwiches are not as healthy as you might think, so making your own sandwiches will also be a healthier option as well as cutting down the costs. It only takes a few minutes so make the time and be good to your health and bank balance.

Keeping Hydrated

dave@calon-pt.co.uk (Dave Lewis) — Wed, 15 Oct 2008 10:27:00 +0000

Your body is a mass of living cells suspended in water. In order for these cells to function optimally a stable environment is required. This is created by staying hydrated and has been scientifically linked to better energy, health and wellbeing.

Here are a few simple tips on how to keep hydrated during the day.

Thirst begins when the concentration of blood, an indicator of our state of hydration rises by less than 2%. don not ignore thirst, its your cue to rehydrate. Don't forget that feelings of thirst can be mis-interpreted as feelings of hunger.

Watch your urine colour. The darker the urine the more likely it is you are dehydrating.

Dont let hydration become accidental. Be concious of the how much you drink and how often you feel thirsty.

Why diets dont work

dave@calon-pt.co.uk (Dave Lewis) — Tue, 14 Oct 2008 13:15:00 +0000

When you want to lose weight do you turn to the latest fad diet or maybe one that has 'worked' for you in the past? Often a quick few pounds will come off but when your old eating habits return you may eventually find yourself back to your original weight. So why don't diets work?

Make it a lifestyle change and not a 'quick fix'

On many diets you are not eating the way that you will eat for the rest of your life. You may be eating foods that you don't like and don't find satisfying. This will lead to the end of the diet and a return to your eating habits that may have caused. So you need to find a nutrition plan that fits within your lifestyle and provides you with the correct number of quality calories.

Negative Images

Even the word 'diet' is depressing to many of us. Images of carrot and celery sticks for breakfast maybe with a glass of water to wash it down. We may even stop socialising if food and drink is a big part of how we interact with family and friends. Eventually we give up and embrace the bad nutritional habits that originally caused us to go on a diet.

Yo-Yo Diets Cycle

The yo-yo diet cycle of losing weight, gaining it back plus a little more, losing, and gaining again is stressful on the body systems. We think each time that this time we won't gain it back, but the statistics show that most of us will.

Control Issues

At first a diet can give you a sense of control. You are taking charge of your eating patterns. You may see success as the scale drops. But soon you are fighting cravings for forbidden foods, as well as hunger pangs and a lack of energy from the lower calorie level. Eventually you rebel against the diet and start "cheating." If your cheats are small you can still be losing weight, although more slowly. But soon you may go into full rebellion and return to your old eating habits.

Diets Slow Your Metabolism

Your body reacts to fewer calories by slowing down your metabolism -- burning fewer calories each day just to maintain your body functions. If you don't add exercise along with the diet, you will lose lean muscle mass as well as fat and water weight. When you lose muscle, your metabolism is slowed even further and you would have to eat even fewer calories per day to continue to lose weight. It takes a conscious effort to increase exercise when on a diet.
If you don't exercise and then you fall off of the diet, the weight will come back on even faster, as your body is burning fewer calories per day. Even worse, the weight will come back on as fat rather than as the muscle you lost. Your body will look even less lean and healthy.

The Solution

Reducing your calorie intake by 500 per day will create a 3500 calorie deficit a week. On average, this will lead to a loss of 1 pound of body fat.

Alternatively you could increase your daily activity levels to burn off calories. For example a 30 minute brisk walk a day on average will burn off 200-250 calories.

So if every day you burn off 250 calories and you reduce your calorie intake by 250 calories (equivalent to 2 biscuits) you have taken off 500 calories a day which is a far more sensible way of losing weight and getting fit at the same time.

Good luck!

Dave

PS another good way of burning calories is to ripping up your diet books!