Below is a post from our Sydney boot camp instructor Emiliano Ballero.

Getting up at 6.00am might not be everyone’s idea of fun but the reward of living a healthy and active life without debilitating disease is more than WORTH IT.

Check out the article here…

You’re lying face down in the grass and someone is screaming at you to push that final press up.

You sweat, the muscles hurt and you may be thinking, “Sod this, why not go back home and crawl into bed?”

There are many answers to that of course. Working out gives you a chance to escape the kids for half an hour, regain the vigor of your loss youth or (and this seems very popular) the chance to “look good naked”.

Then there is your health. Being sick – long-term sick I mean – is an exhausting, unpleasant and miserable experience. That is obvious. It can destroy much of the joy in your life. Just getting about day-to-day when you have on-going heart problems or when you are dealing with cancer – think about what that would be like.

The health benefits of regular exercise (and the word “regular” is important here) have been known for a long time. Here is a list of the major ones:

And while this may be familiar to some of you, it’s also worth pointing out that regular exercise boosts self-confidence and helps prevent depression.

Obviously go and see your doctor if you’re concerned about any aspect of your health. If you have undiagnosed diabetes or serious depression then attempting 10 chin-ups is not going to help you. You need medical care.

But I do think that if a drug company could invent one drug that had all the health benefits listed above – it would have made billions.

Well we are saying there is a “drug” that can do all that. And unlike sticking a fistful of tablets down your throat in the morning, getting out and doing some training is a lot more fun – at least the way we do it!

Here’s a quick video of one of our Sydney boot camp workouts, check it out…

Wishing you the best of health

Emiliano
Sydney Personal Trainer & Boot Camp Instructor
Dangerously Fit Boot Camp

P.S Visit Boot Camp Sydney for more info.

                          

Recently we’ve incorporated boxing workouts into our Sydney boot camps and they’ve been a massive hit with everyone in the program.

Boxing is great for cardio fitness, self-defense, weight loss and will help tone the muscles in your upper body.

Studies show that a boxing workout uses both energy systems with 60% coming from the anaerobic system and 40% from the aerobic system.

So you can see why professional boxers are so fit, but you don’t need to be Muhammad Ali to enjoy the benefits of boxing.

Sure, if you want to take up boxing as a competitive sport I would definitely recommend you see a professional boxing coach for 1-1 training.

But if you just want to get fit, lose weight and blow off some steam then boxing fitness is safe and lots of fun.

Most boxing fitness classes will combine regular boxing drills with bodyweight strength exercises and running to enhance your strength, stamina and overall fitness.

Also, during a boxing fitness workout your heart rate can elevate up to 80-90% of it’s maximum which will raise your metabolism and put your body into fat burning mode.

Boxing training will bring about a huge number of positive results, so if your bored of plodding away on a treadmill and fancy a change, feel free to contact me for a free trial session at… dan@bootcampsydney.com

We currently have boxing classes at Rushcutters Bay, Bondi Beach, Centennial Park (Queens Park) and will soon have classes in the CBD (Domain) and Coogee Beach.

Train Hard!

Dan Clay
Dangerously Fit

                          

Thanks for attending this months boot camps, there were some great improvements made in the fitness test – Gareth, Paul, Laura and Cassie did especially well.

Next month we’ll be putting on an extra session which will focus more on cardio, the other 2 days we’ll be cross training as usual.

We still have a couple of spots available for the next round, if you would like to book your spot or would like more info please visit Boot Camp Fitness Sydney

Ill hopefully see you then!

Train Hard!

Dan Clay
Dangerously Fit

                          

Here’s the workout

Split campers into pairs, 1 person performs the strength exercise, the other person will sprint to a cone 50 meters away and back. 90 seconds per station, 15 seconds rest then move to the next station.

Exercise 1 – Centennial Park Personal Trainer Combo:
1. Kettlebell Swings
2. Medball crunch
3. Push ups
4. Slam ball
5. Squat jumps
6. Kettlebell Swings
7. Medball crunch
8. Push ups
9. Slam ball
10. Squat jumps

Exercise 2 – Strongman sprints
Split camper into pairs, mark out 5 cones 15 meters apart. 1st person squats down and picks up the kettlebell then runs to first cone and puts the kettlebell down then sprints back and tags partner. 2nd person then repeats, continue until you have reached the 5th cone and then start making your way back until your back at the 1st cone.

Enjoy

Dan Clay
Group Personal Training Centennial Park

                          

If you missed part 1 you can view it here… Fat Loss Tips

If you have any questions please feel free to comment below.

Fitness tip # 6 – Calorie deficit. Through proper diet and regular exercise create a calorie deficit. This simply means burning more calories than you’re consuming. Keep a journal and get a calorie counter, you can record your diet for free at www.fitday.com. How are you supposed to know how many calories you’re putting into your body if you’re not keeping track of what you’re eating and drinking? By creating a calorie deficit you’ll be using energy from your energy stores (body fat). The trick is not to create a calorie deficit that’s too high or your body will think its starving and will begin too slow your metabolism down, your focus should be on losing fat, not necessarily weight. A too high calorie deficit can also cause a reduction in lean muscle mass making it harder for you to lose weight.

Fitness tip # 7 – Weight training. Muscle is the only tissue that is metabolically expensive. Therefore increasing muscle mass will elevate your metabolism at rest, you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increase in lean muscle. Perform exercises that will give you the biggest return, compound exercises such as deadlifts, squats, pushing and pulling exercises and use a variety of combination lifts and circuits. Use drop sets and superset’s and keep the rest period in between exercises to a minimum.

Fitness tip # 8 – Consume more protein. Eating protein will keep you fuller for longer, meaning you’ll consume less overall calories in a day. Eating protein also makes your digestive system work twice as hard as eating carbohydrates and fat, so by eating more protein you’ll be burning more calories through digestion (this is known as the thermic effect). One of the biggest mistakes people make when dieting is that they lose muscle as well as fat, which will in turn slow down their metabolism. By eating plenty of protein and following a suitable weights program this will ensure you maintain your muscle tissue. If you have trouble consuming adequate amounts of protein, try supplementing with a ‘whole food based’ protein drink.

Fitness tip # 9 – Interval Training. Interval training is the #1 cardiovascular exercise for weight loss. It includes high intensity exercise (for10-60 seconds) broken up with periods of low intensity exercise. The good thing with interval training is that you burn more calories in a shorter amount of time. So there’s no need to spend hrs pounding away on a treadmill, you can be done in 20-25 mins and that’s including your warm up and cool down! This form of training will keep your metabolism elevated for up to 24 hrs after you’ve finished training, through E.P.O.C (excess post-exercise oxygen consumption), so you’ll be burning calories even while you’re sleeping.

Fitness tip # 10 – Include a cheat day once a week! Keep your body guessing and have a cheat day once a week. This will stop your body from hitting a plateau and stop your metabolism from slowing down. A cheat day is a good time to eat the foods you’ve been craving throughout the week. No-one can eat perfectly 100% of the time without cracking, so hold off any foods that aren’t in your nutrition plan until this day. Having a cheat day will allow you to be good for the other 6 day’s of the week, (just don’t go too mad)!

Be sure to check back in a few days for part 3 of this mini series.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Sydney Personal Training
Sydney Fitness Boot Camps
Sydney Corporate Fitness

                          

Fitness tip # 1 – Eat low GI foods. Eat foods that are low on the GI index. Put Simply, The Glycemic Impact Index (GI) of a food tells you whether the carbohydrate in the food is fast or slow releasing. Eating foods that have a high GI rating causes your insulin levels to rise, it’s a known scientific fact that your body has trouble burning fat when your insulin levels are elevated. Foods that are low GI will give you longer lasting energy whereas high GI foods will give you a short burst of energy, leaving you feeling hungry shortly afterwards. Avoid simple sugars which are found in sweets, soft drinks, cakes, bread, bagels, white pasta/rice and juices. Limit alcohol consumption. Instead get the majority of your carbohydrates from fruits, vegetables, beans and brown rice.

Fitness tip # 2 – Healthy Fats. Not all fats are bad for you, the right kind of fats are essential for optimal health and help reduce the risk cancer, heart disease, Alzheimer’s and a host of other illnesses. Foods that are high in saturated fat, which are found in animal based foods and Trans fats which are in processed foods should be kept to minimum. Totally eliminate fatty meats from your diet (bacon, sausages etc). If you do eat meat, make sure it’s a lean cut. Make sure you eat plenty of seeds, nuts, avocado’s and fish and be sure to take an omega 3 supplement.

Fitness tip # 3 – Drink plenty of water. Two thirds of the human body consists of water, which makes it our most vital nutrient. Water is necessary for the transportation of essential vitamins and minerals as well as carbohydrates. If your water intake is low you lose the ability to transport nutrients through your body and substances such as urea, uric acid, ammonia and other nasty matter begin to accumulate, leaving you feeling lethargic. If you don’t drink enough water your body will actually store more water because it’s not sure how long it will have to wait for you to drink again. So by drinking more water it’s actually possible to lose 1-2 kg of bodyweight of stored fluid. Drinking a glass of water before your meal can also help control your appetite and stop you from overeating.

Fitness tip # 4 – Eat 5-6 meals times a day. Eating at regular intervals will keep your metabolism burning strong throughout the day. You’re also less likely to binge eat, will have stable energy levels and will burn more calories through increased meal consumption (digestion burns calories). If you have trouble eating 5-6 meals a day, try adding a meal replacement to your diet, make sure its ‘whole food based’ so it has genuine nutritional value.

Fitness tip # 5 – Eat more fiber. A diet that is high in fiber will aid in fat loss whether you’re eating less calories or not. Fiber assists weight loss by releasing sugar into the bloodstream slowly. High levels of sugar in the bloodstream cause an insulin spike which will slow fat burning. Good sources of fiber are found in whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables. Avoid refined and overcooked foods.

Be sure to check back in a few days for part 2.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Sydney Personal Trainers
Sydney Boot Camps
Sydney Corporate Personal Training

                          

Camp split into pairs, depending on size of group set out a 6-10 station circuit. Spend 60 seconds on each station, 15 seconds rest between exercises.

Exercise 1:
1. Push ups
2. Crunches
3. Squats
4. Skipping
5. Inverted Row
6. Reverse lunges
7. Plank
8. T shuffle

Exercise 2:
Set out 4 cones 10 meters apart. Split camp into pairs.

1st person sprints back and forth to 1st cone twice, then rests and partner repeats.

1st person sprints back and forth to 2nd cone twice, then rests and partner repeats.

1st person sprints back and forth to 3rd cone twice, then rests and partner repeats.

1st person sprints back and forth to 4th cone twice, then rests and partner repeats.

Rest for 90 seconds – then repeat.

Enjoy

Dan clay
Dangerously Fit Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

                          

This workout was especially tough as it was 35 degrees with very high humidity, every set was a battle and by the end of the workout I felt like I’d gone 10 rounds with Lennox Lewis.

Nevertheless it was a fun workout, I enjoy the Saturday training session more than any other because I love training outdoors and I get to play with many of the training tools I use with my boot camp clients.

The training session was a total body workout working all the major movement patterns using the following tools;

Tornado ball
Olympic rings
Kettlebells

Movement patterns…

1.Vertical pull – Chin ups
2.Core rotation – Tornado ball Russian twist
3.Horizontal pull – Kettlebell high pulls
4.Quad dominant – Squat jumps
5.Core stabilization – Olympic ring planche
6.Hip dominant – Kettlebell alternating swings
7.Vertical push – Hand stand push ups
8.Horizontal push – Olympic ring fly’s

2 sets of each exercise – 10 to 12 reps per exercise with a 45 second rest between sets.

Some of these exercises are advanced and not for beginners so exercise with caution.

Let me know how you go.

Enjoy!

Dan Clay
Outdoor Personal Training
Personal Trainers Sydney
Boot Camp Sydney
Corporate Personal Training Sydney

                          

People performing set after set of one exercise before moving onto the next exercise, it just takes forever!

I know, I used to be the same meathead who’d take 15 minutes to do 3 sets of 10 on the bench press…

What a waste of time!

Such diminished results!

And so…boring!

What’s the answer?

Fitness Boot Camps

Check out the video below to see some of the circuits we use (for advanced campers).

For a FREE 1 week trial to one of our Sydney Boot Camps and a FREE Quick start Fat Loss Kit, please visit www.bootcampsydney.com.au

Train hard!

Dan

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

                          

5 min dynamic warm up

Exercise 1
Sprint 400 meters
a) Push ups x 10
b) Mountain climbers x 10
c) Crunches x 10

Complete 3 sets

Sprint 400 meters
a) Dips x 10
b) Lunges x 10
c) Step up with reverse depth jump

Complete 3 sets

Sprint 400 meters

Exercise 2
Everyone in pairs, 6 cones set out 10 meters apart. 1st partner sprints to 1st cone and back while partner performs an exercise, change and repeat until all 6 cones are complete.

Tuck jumps
Squat thrusts
Lateral hops (in push up position)
Squat jumps
Plank
Burpees

Exercise 3
Hill Sprints 7 mins

5 min cool down and stretch

Train hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney