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Join us starting 18th April for the big transform – Spring Shape Up

April 13, 2017 at 11:58
Posted by Rachael Woolston

At the beginning of this month, we celebrated our 8th birthday, welcoming back 42 women, of which 90% have been with us since we started which means we must be doing something right!


It was amazing to see what these women have achieved, many who started with Fitbitch simply wanting to lose some weight after having a baby or to feel fitter. Now, many of them are running 5km or marathons, taking part in triathlons and obstacle races, all things that they never even thought that they wanted to do back on day one, feeling terribly unfit and apprehensive about signing up and what they’d got themselves involved in.

I launched Fitbitch as a way of offering busy women a one-stop course that provides everything you need to get fit, in shape and to have fun. No having to book a yoga session at one place, a running session at another; simply pay your course fee, turn up and every session is covered, meaning that you learn more about your body and what is possible in four weeks, than you ever could with a year of trying to make it to the gym.

Simplicity is key; if the only thing you have to worry about is getting out of bed and to the seafront or the park, then success is guaranteed. There are no ifs and buts and what if it doesn’t work. It works. Two or three times per week, for a month creates guaranteed results. In fact, last month we did a five session, one week course and women lost up to four pounds. For some, it’s about weight-loss, others, getting fit or getting outside. Whatever your goal, you get there. Our courses are a financial commitment but then we aren’t like other gyms or bootcamps. We offer a lot; support, camaraderie, expert coaches, eating plans, goal setting and help with creating a healthy habit that stays with you even if you only ever do one course with us. Plus, there are only 12 women per course so you know you will get personalised support and coaching.

So, why not join us this Tuesday April 18th for the start of our next four week course at Hove Seafront or Queen’s Park? (No sessions on bank holidays). Or Lewes (Monday, Weds, Friday) starting 8th May for three weeks.

Founder of Fitbitch, Rachael will be back to take Hove seafront while Tara will be taking Queen’s Park and Amy will be taking on Lewes early morning course.

Get fit, feel fabulous and get your mojo handed to you in bucketfuls!



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#runloud – and win goodies

July 11, 2014 at 7:00
Posted by Rachael Woolston

We are real fans of colourful, get noticed #runloud tights at Fitbitch and LOVE this new range from Onzie…


Don’t forget to join our #runloud campaign, get noticed, and inspire other women to be proud of what their bodies can achieve in exercise.

Share your pics by tweeting us @fbbootcamps #runloud or on our Facebook page and you could win a goodie bag worth up to £60 to 33% off one of our four week camps.

Take a look at some of our current entries, closing deadline July 31st.





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Cycle Challenge: Fitbitch on a road Bike

July 12, 2013 at 4:59
Posted by Rachael Woolston

The views from the bike…wish I could lie down in them

Last week, I took to a road bike for the first time as part of my training for the Prudential Ride London, a 100mile cycle race which starts in the Olympic Stadium and heads out to the North Downs before returning and ending on Pall Mall on August 4th.

As you may have gathered, that is less than five weeks away and not long to rack up the mileage so I was out straightaway.

Frankly the first two rides were terrifying. If the clip in pedals didn’t put the fear of God into me, the cars whizzing past just inches away did.

I’m used to off road running and mountain biking.  Still, that didn’t panic me, it was more the thought of riding that many miles.

100 miles. How long is that going to take me? Can I do it with four weeks training and not have to be ushered off the route?

That is all that went round in a loop in my mind, faster than my pedals for sure.

My plan was to build up gradually, giving myself time to taper. But with less than five weeks to go and a busy work schedule, not to mention the need to build up my strength for the Beachy Head Marathon in October, I reaslied it was going to be almost impossible.

The solution, if it can be called that, came in the form of a route already mapped by my road bike loaner @Chufty. As a regular club cyclist with Brighton’s Mitres , Chufty was up on his training and had already mapped and ridden a route from Brighton, where I live, to Box Hill, and back.

The downside? It was 80 miles.

So last Friday morning, bright and early I set off.

Now, if you’re a beginner, beginner, I would not recommend this approach. I may never have ridden a road bike but I am used to endurance training having run three marathons last year.

And as it turned out, the cycling itself was fine. Those clip in pedals though? That was another matter.

They say a road cyclist will experience falling off at least once in their cycle life. That once, I hope, was last Friday.

I went down like a sack of potatoes at a busy road junction. Did it hurt my pride? No, it really hurt my knee and elbow.

But I did it. I cycled 88miles (8miles by mistake, the result of my IPhone battery dying on me).

I spent 24 hours feeling relieved that I could do the mileage and relaxed about the challenge, other than having to work on speed and anaerobic fitness.

Then the anxiety hit again. Yes, I could do the miles but how was I going to learn to ride in a pack in time for the event?

‘Don’t leave more than a bike length between you and the bike in front.’ ‘Don’t sit behind someone all the but move up to the front.’ ‘Make sure you know the hand signals.’

These are just a few of the pieces of advice I’ve been given. So, little wonder that I’m now having nightmares about taking out the entire 20,000 riders due to my poor pack cycling. (Well, OK not the entire 20,000 as that would be saying I’d be in front, but you get my drift).

One the plus side, it’s completely taken my attention away from the fact that I’m doing an adventure race tomorrow involving navigation. Which I’m as good at as pack cycling.

(Check back next week for tips on how to improve cycling anaerobic fitness).


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Performance Half Marathon Training Camp Mon 28th Oct – Thurs 21st Nov (6am & 7am)

June 22, 2013 at 5:20
Posted by Rachael Woolston

Want to know more about this camp? Hover your mouse over the cursor on our Timetable for more information. This camp will run Mon, Tues, Thurs and is open to MEN AND WOMEN. Some sessions will be indoors. Early bird of whcih there are only three deals on this camp end 1st October.

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12 Weeks Beginners to Half Marathon, Weds June 19th – Sun 1st September

June 13, 2013 at 4:07
Posted by Rachael Woolston

Whether you want to take it seriously,  or are looking for a welcoming, fun event to train for, the Bacchus Half Marathon held at Denbies Vineyard in Dorking on 8th September could be just what you’re looking for.

Grab your friends, or just join our running crew in training for this fantastic event where you can expect wine, fancy dress and cream teas afterwards (we might even train you for those race-specific stresses too!)

The full package will entitle you to a Biomechanics workshop on June 19th worth £15 plus a training plan worth £15.

Sundays only will include the training plan. Weds only will include the Biomechanics workshop. Sunday sessions can be transferred to Weds but not vice versa.

Packages are non refundable or transferable


Order Bacchus12WeekHalf

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March 15, 2013 at 8:06
Posted by Rachael Woolston

For advertising or marketing, or to send press releases about travel, race events, gear reviews or more email


Mountain Biking Skills Workshop, Sat Feb 16th 9-1pm

December 8, 2012 at 3:47
Posted by Rachael Woolston

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How to train for an obstacle race

October 28, 2012 at 7:41
Posted by Rachael Woolston



Forget road races or even mud fest challenges, the latest fitness trend is for extreme challenge races,with events like Tough Guy, Grim or Spartan Beast, this last which  incorporates 12 miles of off road running with a reported 50 obstacles.

If you have entered one, or thinking about it , be aware that it requires a different type of training than anything you may have done for a running race.

Here are our essential tips for what to expect and how to train for an extreme challenge race.

1. Running

Depending on the length of the course, you will need to build your endurance to run the distance, but crucially you also need to factor stopping and starting, and having to go up hill and down, usually  through mixed terrain which will include water, mud and sand that will stick to your shoes and clothes  adding additional weight.

How to train: Try a workout that includes one hill sprint followed by 40 wall step ups, followed by a commando crawl of 50 metres. Complete 10 sets. This will get your body used to the feeling of running on jelly legs.

2. Brrr….the chill factor

In the UK, many of these races are scheduled in the winter months, which means the air and water temperature are likely to be bitterly cold. Don’t neglect your cold water training.

Why? Not only does entering cold water knock your breath away, it will increase your breathing rate making you feel out of breath. Moreover, it can lower your muscles ability to produce force by up to 25%, leaving you feeling like a rag doll when you come out of the water.

How to train: Just as your body gets stronger as it adapts to using heavier weights, so your body can adapt to the stresses of cold water training. If you live by the sea, run through the water up to knee height for 10 x 100metres, with 10 push ups, and 10 squats after each sprint.

Also, go into the water up to chest height so you get used to how your body will feel, followed by some sprints.

No sea nearby? Try bath submersion. Sounds mad we know, but you may be glad of it.

3. Strength and conditioning

Many people approach these races as just another running race. They aren’t.

Climbing, crawling, swinging and perhaps even swimming all require you to use all the body’s muscles so don’t just work on your legs.

Train your upper body just as much, particularly if you are a woman who can often neglect upper body training.

How to train: Kettlebell swings, along with pull ups are some of the best all over upper body workouts. Try to combine them with something else, so again you are recreating the kind of conditions you may experience in the race.

To build up your pull up strength, try 5 strict pull ups on the start of every minute for ten minutes. If you can not pull up your own body weight, use a Power Band, and loop it under your foot or knee to assist (consult a professional personal trainer for tuition).


The Fear Factor

Ever found yourself unable to move, or not in control of your body just through fear? It could be simply trying to balance on something, or climbing but whatever it is, you will probably face your fears in an obstacle race.

How to train: Try and do all the things that you know might give you the fear before the race. If you’re scared of heights, try climbing something. Worried about water? Get in the water. But remember, being in a race atmsophere with everyone cheering you on will help carry you through many of your fears.


No matter what, you will finish a race like this feeling fantastic. Pushing outside your comfort zone often creates the biggest physical changes (the fear motivates you to train hard for a start) but also the greatest sense of accomplishment.


N.B Please note that this training is for conditioned athletes used to exericise. If you are a beginner, please contact Fitbitch for a training plan or consult a local personal trainer in your area.

Fitbitch is currently training a team for the Spartan Beast and will be conducting Performance Camps in 2013. Please get in touch if you are interested in obstacle event training for yourself or a corporate team.

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New Season Shoes – Brooks Autumn Winter 2012

September 14, 2012 at 4:23
Posted by Rachael Woolston


While Grazia, Stylist, Marie Claire, Elle and The Observer magazine are full of this season’s new heels and winter boots, we are just as excited about the Autumn running shoe collection.

Back in July we were invited the view the Brooks Pure Collection range, which boasts three different shoes to suit runners from neutral to over pronation – the Pure Connect, Pure Flow (both £95), Pure Cadence, £100, and their trail shoe version, Pure Grit, £95.

These are cushioned shoes and so are not barefoot but are Brooks version of an entry level to minimalist running. They include  a toe flex which allows the big toe to function independently for a a more efficient toe-off propulsion and are much lighter than other traditional running shoes on the market.

For runners used to supportive shoes, these will feel  noticeably lighter and more natural and would be good for experienced runners who want to try something less supportive. For those used to a more minimalist shoe though they may feel too restrictive.

I have run in the Pure Cadence shoe for over a year, and while I liked them at first, I now find them too structued and they make my feet and ankles feel restricted. But the Cadence is their most structured shoe in the line so  the other types might feel different.

Plus, Brooks are due to launch Pure Drift in Spring 2013, for a more natural feel.

Our other top picks are the Pure Grit, which has been developed with the help of one of the world’s greatest ultra runners, Scott Jurek of Born to Run fame. TheMen’s Running Editor was also raving about this shoe at the launch and we are currently reviewing these, along with the  Racer St 5, £75

This latter shoe could be the answer for those training for a marathon as they are super light shoe, but feature cushioning that kicks in when you are tired.

As you run long distance, your muscles fatigue which can dramatically change your stride, gait and bio mechanics causing many runners to over -pronate. This is when the support of the Racer St 75, would kick in providing support.

Midway through my training for the Lake Garda Marathon in October, I will be reporting back.

All that tech stuff but what about how they look? We are loving the colour ranges, particularly those with our brand colour purple.

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Protein Supplements: Diet do or don’t?

August 13, 2012 at 10:24
Posted by Rachael Woolston

Last weekend, Fitbitch attended a workshop on cooking with protein powder that was put together by Anna Sward, a PHD graduate with a passion for strength and conditioning exercising, who has turned her hand to cooking with protein powders and blogging about it,

For many men and women, the throught of protein supplements, conjures up muscley men drinking shakes. While this image is still true in many respects, protein is important for both men and women, particularly those looking to get in shape and lose weight.


1. Exercise causes microscopic tears in the muscle fibres. Protein,  whether from food sources such as eggs and chicken or protein supplements, helps repair these fibres helping the body to create more lean muscle tissue. (Supplments DOS NOT as many people imagine, create muscle fibres by itself).

2. Beacuase protein is harder to digest, it keeps you feeling fuller for longer.

3. Eating excess carboydrate, which can be in the form of the obvious, such as cakes and chocolate, or in the not so obvious, fruits, alcohol, bread or pasta, and juices causes the excess energy to be stored as fat.

I decided to take Anna’s workshop because I have always steered away from using protein supplements, thinking they are unnecessary and no substitue for ‘real’ protein in for the form of eggs, meat, fish, pulses and nuts. I wanted to find out if I was missing a trick and whether protein powders have a place.

Over the course of five  hours, we made a mixture of protein balls, muffins, cakes, brownines, pizza bases and tortilla wraps, alll  without the use of traditional carbohydrate flours such as wheat.

From the start, I learned that protein comes in many varied  forms from whey to casein, pea protein to vegetable proteins, goat whey to hemp. (You can buy many of these from

All have a distinctive taste, although casein and whey proteins taste fake. Often flavoured with vanilla or chocolate flavourd because they are largely used in shakes, they tend to taste fake and no matter you add, it is impossible to get rid of that taste.

Hemp was a reveleation though. It may look and smell like the henna powder I used to dye my hair pillar box red as a student, but when  combined in food, it lends it an earthy taste, not dissimilar to the purity of a thick dark chocolate.

As for the recipes we tried, none of them have exact ingredients. We were encouraged to mix, and add until we  had the right consistency. It is an approach I favour because it is only when you don’t fear food, and are open to experimentation that you can let it stop controlling you.

But what of the actual outcomes?

Pizza bases? Not  pleasant and that was not just the  one I made, which came out the thikness of a brick.

If you are trying to lose weight, I don’t see why you would want to eat pizza anyway. And if you do, I’ve always used Lebanease lavash bread, as thin as fila so you get hardly any carbs but the taste of  pizza.

The cakes? Protein powders just add a strange, plastic type sheen to cakes and they just don’t taste nice. And I say this, not because I am a sugar addict accustomed to sweet, fatty cakes. For me the plainer and ‘purer’ the better.  If was to have a cake, I’d  use ground almonds, as my protein souce and just eat less of it rather than prtotein powder.

That said, Anna came up witth a neat trick of combinning whey protein with Greek  no fat yoghurt to make frosting. Now, that is worth trying.

For me, the take home recipe I’ll do again were the protein balls and the tortilla wraps.

For the protein balls, I combined whey protiein, ground almonds, coconut flour, nuts and seeds, dates and dessicated coconut in a bowl until it was thick enough to roll into balls. Some, I coated in 90% dark chocolate, others I left au naturel before ‘setting’ in the fridge.  They were delicious and very filling.

Really, you can only eat about two until it you feel like you have eaten a box of chocolates. Perfect if you have a sweet tooth and want your fix without ruining your diet.

My other must-try were Anna’s tortilla wraps. She combined pysllium husk, which  you can get from any health food stores, with egg whites to form a gloopy mixture and fried in a pan like a panckae with coconut fat. It makes a fantastic, completely carb free wrap and if you add spices and herbs it is really nice.

So, have I come round to protein supplements?

Lovely as Anna is, (and I urge you to have a go anyway) No. Natural food sources do the same job, they are cheaper, don’t contain additives, and taste nicer.

That is not to say protein supplementation does  not have it’s place for some people.

I have interviewed professional rugby players and triathletes who HAVE to supplement because the amount of protein they have to eat in order to ensure recovery is so great, they would be practially eating eggs and chicken all day if they didn’t supplement.

Other than that, I would rather stick with natural food.

For further information about Anna’s workshops and recipies visit


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Bike for a better butt

June 1, 2012 at 1:44
Posted by Rachael Woolston

Olympic cyclist, Victoria Pendleton

Olympic cyclist, Victoria Pendleton

Want to improve your running? Get on your bike.

Whether you are bored with your training, or you’ve overdone the running and are now injured and feeling frustrated,  cross training could be the solution.

This helps minismise the risk of injury through overuse patterns, or helps to keep your training going if you are injured, and cycling is one of the best compliments to running.

‘Many women who are new to running over do their mileage and end up with shin splits or achilles injuries,’ explains physiotherapist, Anna Cox, ( ‘Adding cycling encourages active recovery, and allows you to still work the muscles with less impact on the joints.’

Alhthough cycling is not only useful for new runners but could also help dramatically boost your performance if you are a seasoned pro.

‘Cycling recruits the gluteal muscle,s which are major stabilisers in running,’  explains running coach Rachael Woolston ‘ All too often, these are weak in runners and cycling really helps to strengthen them helping to improve your efficiency and strength as a runner.’

And, it also helps shape your bottom, which is great for a bikini too!

Try entering a cycling event to give your cycle training focus. The women’s only Cycletta series organise rides for beginners to seasoned pros. Choose from 40km, up to an 80km race starting from £42 for entry.

For more information visit

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Boxing Belles, starts Tues 26th June, 7.30pm

May 31, 2012 at 5:58
Posted by Rachael Woolston

Lloyd doing his best impression of Raging Bull


Love boxing and know how valuable kettlebells are in shaping your body? Then you will LOVE our brand new evening camps.

Just twice a week, Tuesday and Thursday at 7.30pm, this camp is all about boxing and the bells.

We are excited to announce we have the fantastic, professional boxer, Lloyd Ellet on board to take our boxing sessions (he will also be dropping in our morning camps).

Lloyd is both brain and brawn, having done a Msc in Sport Science and Exercise Physiology and currently competes in the ring. If that isn’t enough he also teaches at a school for kids with challenging behaviours.

He has coached FitBitch founder, Rachael Woolston, who has been taken classes with former WBA Heavy weight, David Haye and she rates Lloyd highly for is approachable, fun way of coaching and his expertise.

At FitBitch, we only employ the very best. And in line with our morning camps, we will only be allowing 14 women in each boxing belles session in order to ensure each woman receives personalised, expert instruction.

This helps create the greatest change and is better for you and your understanding of exercise.

The only difference between this and our morning camps is that there will be no personalised homework at weekends, nor pre and post assessments. It will be just our usual dose of unadulterated, endorphin rocket fuel.

Start on day one, and the camp will build and progress throughout the four weeks, developing your boxing and conditioning.

Can’t commit to twice a week? Drop ins are available for graduates and for those new to FitBitch but you must take  a 90 minute master class which will go through the boxing moves and kettlebell movements first.

We require you to do this master class first (only if you are dropping in, if doing the full camp you don’t need to do this), to ensure you can do the exercises correctly without injury, and to make sure the rest of the class is not held up while exercises are taught to new people.

Fitbitch creates physical change. But it is much more than this. It makes you feel great and fundamentally changes your view of what you can achieve.

Come and find out for yourself. Click the link below to book. If you are interested in drop in (£12) and the master classes (£20) email with the subject title Boxing Belles.

Our four week camp dates for Boxing Belles will run as follows, costing £80 for the four weeks. And for the next two weeks only, we are offering two camps for £130 – you must tell us the months you are doing when you book. Get this while you can as these camps will sell out.**

26th June – 19th July

27th July – 16th August

21st August – 13th September

17th September – 11th October

** No refunds are given on camps once booked,  nor can sessions be transferred or carried over.

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