Here’s a little reminder of the previous figures…

John’s vital statistics

• Blood pressure 115/80
• Resting heart rate 90bpm
• Height 6 ft
• Weight 14st 7 1/4lbs
• Body fat  27.4%
• Body measurements (in inches)…

Chest 41, bicep L 12.5, bicep R 13, waist 39.5, hips 41.5, thigh L 22, thigh R 22, calf L 15, calf R 15.75

After 14 days detox…

• Blood pressure 106/73
• Resting heart rate 77bpm
• Height 6 ft
• Weight 13st 12 1/2lbs
• Body fat  26%
• Body measurements (in inches)…

Chest 40.5, bicep L 12.5, bicep R 13, waist 36.5, hips 41.5, thigh L 22, thigh R 22, calf L 15, calf R 15.75

Total weight loss: 8 3/4 lbs 

Total inch loss: 3.5 inches

 Steve’s vital statistics

• Blood pressure 136/89
• Resting heart rate 86bpm
• Height 6 ft
• Weight 16st 7 3/4 lbs
• Body fat 32.5%
• Body measurements (in inches)…

Chest 45.5, bicep L 14.75, bicep R 14.75, waist 40, hips 44, thigh L 23, thigh R 23.75, calf L 17, calf R 17.5

After 14 days detox…

• Blood pressure 137/55
• Resting heart rate 65bpm
• Height 6 ft
• Weight 15st 13lbs
• Body fat 31.3%%
• Body measurements (in inches)…

Chest 43.5, bicep L 13.75, bicep R 14, waist 38.5, hips 42, thigh L 22.75, thigh R 23.75, calf L 16.5, calf R 17

Total weight loss: 8 3/4 lbs 

Total inch loss: 8.5 inches

“It’s the last day of the detox and I’m feeling kind of nostalgic. The journey has been a good one but unlike the old me I’m not going to be rushing off to the pub for a heavy drinking session. The results are good, nearly nine pounds lost and the majority of that is from diet rather than exercise. It has given me the incentive now to drive forward and continue down this path and see what further results I can get, although I will certainly be having a celebratory beer on Saturday! So I guess it’s goodbye donuts hello walnuts ” – John

“The final day of the detox and I have mixed emotions. It’s been an amazing journey. I feel such a sense of achievement that it’s hard to explain the feeling in words. I really didn’t think I had the will to see it through. I will list in no chronological order the reasons I feel so good, both physically and psychologically.

To summarise, I would recommend (and am currently recommending) to everyone I know, if there is one thing you could do to make lasting positive change to your life, detox just once a year. It’s two short weeks out of your life, yet will leave lasting positive change. I cannot thank Michelle enough for her patience, expertise and motivation. She treats you as an individual, not like some trainers I’ve used in the past, where it feels like they are just going through the motions. I cannot recommend her highly enough.

One thing I will say, is that if you embark on a detox, do it with a friend. I’d have struggled and did at times without John’s support and although he won’t admit it, I believe vice versa! I will stay in touch with Michelle for my training sessions and maybe send another picture in six months or so, just to show that that even with my ultra busy lifestyle, the changes are permanent and progressive. Thank you, Michelle” – Steve

Here’s the photos from last night’s killer workout…

“Well it’s the penultimate day of the detox challenge and one things for sure I’m eager to find out what results I have achieved. Looking back over the last two weeks the hardest part was the first two to three days. After that it has almost been plain sailing the whole way! Although with tonight’s planned circuit from Michelle I’m sure I’ll be in a bit of pain tomorrow” – John 

“Day 13. I can’t believe how fast time has flown since we first started the detox. I’m really starting to experiment with different foods now. The main changes being fish as the main source of protein instead of meat and plenty of fresh fruit and veg. I used to think that it’s easy for people to preach healthy food choices to other people because they have enough time on their hands to go shopping, prepare fresh food etc but I’ve now realised that even with my busy job in London (I live in Brighton) and hardly any breaks, it is still possible to eat healthy and regularly in the day, it just takes a little planning the previous evening and the supermarket to deliver to your door

I just had a massive steak meal and will shortly be expected to workout. Not feeling over enthusiastic about it. Final day tomorrow!” – Steve

So get yourself down to Performance Foods (opposite Hove Library on Church Road) where you can get it with a 20% discount in celebration of their recent opening.

If you live too far away you can order it online at www.performancefoodsbrighton.com

Boot camp for Brighton – my style

Boot camp-style training exploding within the fitness industry but how many people are willing to be pushed like this to achieve their goal? It isn’t for everyone, for sure. To achieve really dramatic results it takes a bit more than three times a week pounding the treadmill or lifting a few weights at the local gym.  Let’s face it most people are after fast results and if you see those results quickly it often leads to more motivation to stick with an exercise programme.

I’m approaching boot camp with a view to fitness.  I don’t shout.  I won’t ridicule you. But I will push you.

So, what is a fitness boot camp and how can it help towards your goals?

This is what Wikipedia has to say;

A fitness boot camp is a type of physical training program conducted by gyms, personal trainers, and former military personnel. These programs have been increasing in popularity for the past several years. The training often combines running, interval training, and many other exercise using weights and/or body weight to lose body fat, increase cardiovascular efficiency, increase strength, and help people get into a routine of regular exercise. Many programs offer nutrition advice as well’

Normally these programmes are conducted as a group and often in remote locations with meals and accommodation provided. After parting with anything in the region of £1000-£1500, you come back after a week a dress size smaller. Fantastic! What happens when you go back to your normal routine of a stressful job, busy social life, family etc? How easy is this new weight to maintain

In my experience the truth is often that after spending a large wodge of cash on guaranteed weight loss, you’re pretty much guaranteed to put most of it back on, that is unless you can learn an entire new pattern of eating and exercise in one week that you instantly maintain upon return. Nice idea!

I believe that the key to long term healthy weight loss is in the understanding of sound nutrition practices and exercise as part of your daily life.  As humans we are designed to exercise to keep us feeling energetic and vital. Anyone who thinks they can exercise a couple of times a week, the rest of the time maintaining a sedentary job and feel healthy, is in denial!

I’m not talking about putting hours in at the gym every day.  It can be as easy as a simple walk one day, some gardening the next, a jog in the park or some resistance training all counts, just as long as you move every day.

So my fitness boot camp involves the application of all types of exercise, to some degree, depending on the client’s goals:

• Resistance training – develops strength and power and endurance, to a lesser degree. Examples: push ups, pull ups, sit ups, body squats, any exercise using dumbbells, barbells, resistance bands and tubes.
• Cardiovascular training – develops heart and lung efficiency and endurance. Example: running, cycling, swimming, aerobics and any activity done at an elevated heart rate for an extended period of time.
• Agility and speed training – develops fast movement and precision reflexes. Example: sprints, running side ways or backwards, running tires and obstacle courses¸ shuffles, martial arts movements.
• Plyometrics – develops power in movement and resilience. Example: vertical jumps, long jumps, medicine ball exercises, hopping, skipping.
• Stretching – develops flexibility. Examples: Hurdler’s stretch, most yoga poses, toe touches.

Types of exercise will obviously depend on your capabilities and any possible pre existing injuries or limitations and tailored to you as an individual.

Above all the nutrition planning that goes with this is crucial to the success of the programme and having the support to see it through is invaluable when changing your life for the better.

I have quite a few clients on my fitness/ weight loss boot camps at the moment and you can see their testimonials on my website.

Here is an example of a boot camp training plan. My female client is pretty advanced and has a good training history.