Exercise vs diet

November 13, 2012 at 5:52
Posted by Rachael Woolston

Exercise and diet both matter

Many woman who start exercising, or running, do so with the aim to get in shape. But all too often they fall into the trap of assuming that exercise alone will do the trick.

Of course, exercising at an intensity that challenges your body (walking or gentle cycling is not enough) creates more lean muscle tissue. And as the picture above shows, weight for weight, lean muscle tissue is much more compact that fat tissue.

But it is the changes that you also make to your diet which create weight loss and help you see changes. Otherwise, you could be working out like an Olympian, but hiding all that muscular change under a layer of fat.

So, which is more important? They are both vital and should go hand in hand.

Exercise can help you shrink, while also releasing endorphins which make you feel good, boosting your metabolism and as many other benefits as there are letters in the alphabet.

But you must change what you eat to see life transforming results.

Don’t miss our next two or four week camp, complete with a delicious healthy eating plan that will do both. View our What’s On page for details.

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Are you ready to take on the Ennis Challenge?

September 17, 2012 at 1:58
Posted by Rachael Woolston

Looking ab’solutely fantastic

We all love Jessica Ennis, not because she is a champion but because she is such a modest champion. And then of course, there are those abs!

OK, so yes we should be happy with the fantastic figures we have, but who wouldn’t love a tummy as toned as Jessica’s?

Of course it takes hard work as her coach, Toni Minicheillo admits that the Olympic hepthalon champion does 150 sit ups, in five sets of 30 repetitions every single session to create a strong, core that looks this good.

But of course the real secret is that every type of abdominal work is different. Do the same thing and the body gets used to it, shock the body with an exercise it hasn’t done before and the muscles are forced to work harder.

Well, here at Fitbitch boot camp this month, we are undertaking our own challenge with every single one of our campers doing the Ennis challenge six days a week (four sessions in camp, two sessions with personalised homework). So, you can expect some impressive looking, toned torsos from our graduate campers this month.

Want to be in with a chance to do the same thing? If you live in Brighton don’t miss our next camps booking soon (details on  What’s On).

Live outside Brighton? hen don’t forget to subscribe to our blog to hear information about our YouTube channel coming soon along with the 28 Day Ennis Challenge.

Jess Ennis is wearing the new adidas women’s spring summer collection available at adidas.com from January 2013. She wears Supernova Racer Bra, M10 Short and Techfit Perfect tight

Photograhy: Hamish Wilson



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How to get a tummy like an Olympian

August 7, 2012 at 1:35
Posted by Rachael Woolston

Misty May-Treanor shows how a strong core means power and stabilisation Copyright Getty Pics

Watching the Olympics, whether its the sprinting or beach volleyball, you can’t help admiring the flat, toned tummies of the female athletes.

So, how do you get a tummy like Jessica Ennis or any of the other incredible female athletes? Obviously, it requires a great deal of training and these athletes are not doing it for the purpose of looking great but to ensure they are stronger, faster or more powerful in their javelin throw, sprint, spike or whichever sport they play.

But even behind all of that training, it also comes down to eating well.

‘Diet is key as the surface layer of fat covering the abs needs to thin enough for them to show through,’ explains Jessica Ennis’ coach Toni Minichiello. ‘The first rule of six-packs is less food unfortunately.’

If you get that right, try these three exercises which will  not only help tone your tummy but help prevent injury, backache and make you a better runner (or javelin thrower if you fancy trying it out). These are all intermediate exercises and not recommended for beginners.

The Plank

The queen bee of core exercises, if done correctly this helps to flatten the tummy and protect the back. To do correctly, lie on your tummy, and bring your elbows directly under your shoulders, palms facing up. Come on to your feet so your body creates a straight plank, imagining there is an invisible cord pulling you from the crown of your head through to the tail of your spine.

DON’T: Dip your hips and avoid clasping your hands or legs together which just encourages your leg muscles and upper back to take over. This is an intermediate exercise so do not attempt if you are a beginner.

Tuck Sit ups

Lie down flat, legs out straight in front of you and then sit up quickly, drawing your legs up and in as if you are doing a tuck jump. Repeat as fast as possible for 20.

DON’T: use your hands to pull yourself up, or raise your hips off the ground. If you find yourself doing this stop. Also ensure your shins stay parallel with the ground throughout; bringing your heels to your bum is cheating.

Oblique Sit Ups

These work the muscles in the side of the tummy, which help cinch the waist in, and are great for bringing strength to twist and throwing movements, and also help power sprinters and runners.

Lie on your back, legs bent. Drop your knees to the right hand side and now crunch up in small movements ensuring your elbows stay wide in your peripheral vision. Ensure your knees stay down and that you raise up equally rather than lifting just on one side. Do 20 and switch to the other side.

DON’T clasp your hands behind your neck and cause strain on your neck, or flap your arms to come up. Keep your elbows wide and in line with your ears throughout the movement.



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Are you inspired? Team GB Women

July 30, 2012 at 10:35
Posted by Rachael Woolston

Lizzie Armistead, took siliver in the women's road race

Olympics 2012 is a first for women, as it is the first time that women will be represented in every country.

And in Team GB, women make up 48% of the team which means that us girls may well bring home more medals than the men.

And we are doing pretty well so far, with Rebecca Adlington scooping Bronze in the  400metres freestyle, while Lizzie Armistead scooped Silver in cycling at the weekend.

‘I’m pretty chuffed,’ she said. ‘I feel increadible, really, really happy. Hopefully, I have got the GB ball rolling now.’

But what is even more valuable than the medals is the inspirational effect that watching these women may have on women all around the world.

Think it’s just winning medals that creates happiness? Any exercise gives you a sense of accomplishment and fills you with feel good endrophins. Which is far more valuable than a Jimmy Choo pair of shoes, or Burberry handbag.

To help spread the empowerment of women through sport and exercise, FitBitch Boot Camp and running club will give one free session to a running club Wednesday night training session, or a Tuesday night Boxing Belles session (both at 7.30pm) to every new member whenever a Team GB woman wins a medal.

All you have to do is email us with the subject matter, Go Girls, and we will give you a date in the next available sessions (spaces are limited).

Together with the Women’s Sport and Fitness Foundation (WSFF),  which has launched its Go Girl campaign, to help keep the legagcy of London 2012 going for longer than just the next six weeks, we hope this will help women from all different walks of life realise that they can become an inspiration to others too.


Terms and Conditions apply. All applications for free spaces must be made before the Closing Ceremony on August 12 and is open to women only, when a TEam GB female athlete scoops a medal. One session per person only.


Follow Liz and Rebecca on Twitter. @L_ArmiTstead @beckadlington

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