Posts Tagged ‘get fit’

How much exercise should you do to see change?

August 27, 2022 at 2:32
Posted by Rachael Woolston

Many of us were sold the idea that just a bit of walking a few times a week would help us get in shape. It is better than nothing but if you really want to lose weight, change body shape and improve your health, it’s not just about consistency but HOW you exercise that makes the difference…

fitbitch1

 

Strength Training

What does strength training even mean? It could be body weight, you could use a kettlebell, dumbbells, anything that is heavy enough to create a challenge to your muscles so that they are forced to adapt and change.

If you’re NOT lifting weight and only running or doing yoga, then you’re missing out a major part of your fitness training that helps to balance your hormones (did you know that lifting weights increases your levels of testosterone which can be beneficial if you are going through a particular hormonal stage of life?), and lowers your risk of type two diabetes, stroke and heart failure.

And for all those women who worry that it will make them look bulky, it is very hard as a woman to bulk up. Strength training helps to generate muscle mass, which is more active than fat tissues, meaning that the more muscles you have, the more calories you burn.

If you are not lifting weight regularly, particularly if you’re in your forties or over, re-think your workout routine. Strength training will radically change how your body looks.

 

Cardiovasular workouts

Trying to lose weight by running?  Cardiovascular exercise (when combined with healthy eating) CAN help you lose weight BUT the crucial factor is that it needs to be of moderate intensity – about 85% of maximum heart rate.

For a very few people, walking briskly will represent 85% of max heart rate but for the majority of us, this or running at a conversational pace will not.

So, if you want your running to help you lower your health risks, and your weight, you need to increase the intensity of your runs a few times per week.

 

Social fitness

Studies show that loneliness, or social isolation can increase your health risks by up to 32 percent. So, not only is exercising with others or being part of an online group easier because you’re motivated and inspired by others, just being with others could help increase your ability to avoid health risks.

 

If you would like to work with me online or in person to lose weight and feel great, email rachael@fitbitchbootcamp.com to find out how I’ve helped hundreds of women transform their body shape, fitness and confidence since 2009.

 



No Comments »

S&S Summer

May 4, 2020 at 6:15
Posted by Rachael Woolston

Introducing our new four week course for summer, strong, supple bodies. SESSIONS ALSO 7AM-7.45AM.

A combination of strength workouts combined with lots of yoga and mobility for improved movement, unsticking tight muscles and poor movement patterns.

Expect to get much stronger and feel freer, as well as feeling and looking fantastic.

Combine with one of our eating plans for £9.99.

PLEASE NOTE THAT THE WEEKS COMMENCING 11TH AND 25TH MAY WILL NOT TAKE PLACE ON MONDAY. SESSIONS WILL RUN TUES, WEDS, THURS ON THESE WEEKS.

EARLY BIRD CODE S&S EXPIRES MIDNIGHT 25TH APRIL



No Comments »

Spring Athletic

March 30, 2020 at 6:15
Posted by Rachael Woolston

**DURING COVID-19 WE WILL CONTINUE TO MONITOR THE SITUATION ON A DAILY BASIS.

AS OF WEDS 18 MARCH, WE PLAN ON RUNNING THIS COURSE. IF WE NEED TO RESCHEDULE – OR YOU BOOK AND BECOME ILL – WE WILL TRANSFER ANY SESSIONS TO A DATE THAT SUITS

 

CHOOSE FROM 6.15AM OR 7AM

No matter what your fitness level or life stage, come and find your inner athlete with Fitbitch Boot Camps.

This four week challenge will help you develop your fitness, strength and mobility with an all over focus on all the fitness systems.

It will draw upon hit methodology, which has been proved to work best for developing strength, boosting metabolism and balancing hormones in women.

And weather dependent, each session will finish with yoga and meditation for an all rounded holistic fitness session. So you can get everything you need in one session, rather than having to go to lots of different fitness studios.

Whether your goal is simply getting in shape and coming out of fitness hibernation, or an event focused goal related to running, triathlon or anything else, Spring Athletic will make you feel like an athlete.

 

PRICING

Four week challenge (11 sessions) including assessments, £110 NO CAMP Easter Monday. Book online.

8 sessions throughout the four weeks £96 (no assessment). Email for booking.

Two week trial for new members, £20 – must start Monday 30th march.



No Comments »

Rise and Shine Live Online

March 24, 2020 at 7:15
Posted by Rachael Woolston

Choose from

 6.30am-7am or 7.15am-7.45am

Monday, Tuesday and Thursday

7.45am-8.15am

Wednesday and Friday

Join us for our live 30 minute morning online boot camp classes.

Stay active, boost your mood and keep your day and week structured.

Great fun, effective – and we can still check up on your technique!

 

£5 per class payable online

Or

Pay, £90 (£3.21 per session) for a full month with access to all classes including Sunset Yoga Online (choose FB Challenge Live Online on the booking page)

 

BOOK NOW



No Comments »

Get fit during COVID-19

March 13, 2020 at 12:34
Posted by Rachael Woolston

 

 

The world has gone crazy but it’s always good to focus on the positives. If your office has shut down and you have more time in the morning without the commute, join us at Fitbitch

Small groups, outdoors in the fresh air, use the time out from London commuting to get fitter and stronger on Hove seafront.

We are offering two week trials to new members whose work has been affected by the virus, for £20 starting either 16th March or March 30th.

The same rules apply as elsewhere; if you’re experiencing any symptoms that may put yourself or others at risk, don’t attend. But if you’ve just been forced to work from home, come and make the most of it!



No Comments »

Fire Up

January 6, 2020 at 6:15
Posted by Rachael Woolston

Blow away the festive cobwebs and get rid of your bauble belly with this four week post festive flab intensive, designed to fire up your metabolism and feel you with feel good, positive energy to help you start the year on a high.

Order the Plant Powered Up eating plan at checkout to gain the full benefits of this post festive season health kick.

If you sign up to this before December 1st, you can enjoy your Xmas, knowing that by mid January you’ll be feeling strong, fit and toned after night a fortnight.

Available at two times, 6.15am or 7am, each session last 45 minutes.

Early bird discount code allows 5% off the full price. Expires December 1st. Enter bellybauble, at checkout.



No Comments »

Get the Glow

November 4, 2019 at 6:15
Posted by Rachael Woolston

 

EARLY BIRD CODE GTG4 expires 11th October for 5% saving.

Experience the beauty of autumn mornings and fill up with feel-good endorphins with this fitness boosting, strong and lean six week challenge.

  • Including a pre and post assessment to help define your goals
  • An eating plan
  • Personalised goal setting
  • Feedback every session to help you stay accountable

Whether it’s getting in shape, or starting your base training for a Spring marathon, this is the perfect course for you, led by founder Rachael Woolston, with over a decade of experience in transforming women’s fitness, and performance.

Donn’t just expect results, but spectacular sunrises and crispy mornings that will leave you flooded with good vibes and an amazing community of women to work out with.

LIMITED TO JUST 12 SPACES PER CAMP.

Available at 6.15am and 7am.



No Comments »

Body Athletic @ Preston Park

November 7, 2018 at 9:30
Posted by Rachael Woolston

Join us at this women’s strength class that combines athletic conditioning exercises that are fun and super effective and will help you find your inner athlete, no matter how unfit you might feel.

you can book a free trial session via this link HERE  (new members only)

Block of 6 7th October – 12th December  £60

It is £12 per drop in session or you can book as follows



No Comments »

Body Athletic @ Preston Park

September 5, 2018 at 9:30
Posted by Rachael Woolston

 

Join us at this women’s strength class that combines athletic conditioning exercises that are fun and super effective and will help you find your inner athlete, no matter how unfit you might feel.

you can book a free trial session via this link HERE  (new members only)

Block of 6 5th Sept – 10 October  £60

It is £12 per drop in session or you can book as follows

 

 



No Comments »

Fit Summer Bodies

July 23, 2018 at 6:15
Posted by Rachael Woolston

Feel good and look even better with our four fitness course designed to build your core and your confidence. Courses available 6.15-7am or 7-7.45am. Visit our booking page 

GET 10% DISCOUNT OFF THE COURSE BY BOOKING BEFORE JULY 1ST 2016 INPUTTING THE CODE*FSB

This course is all about helping you to build your strength, mobility and fitness from the ground up – or if you’re foundation is already there, to help you reach the next level with your fitness.

Every session is different, working on different muscle groups and different fitness systems, – plus it comes with a complimentary eating plan for those who want to overhaul more than just their fitness.

You’ll also get a one to one appointment before and after the camp to check posture, biomechanics and body statistics as well as discuss your goals. Small groups, focused attention, maximum transformation.

Expect the unexpected – and a lot of fun!

PLUS, with this course you can also choose to accompany it with a 10 day (no weekends) vegan food delivery service with the amazing, Gem’s Wholesome Kitchen running from 23 July – 16 August, so all your nutritional needs are met, helping you to stick to a full two week health kick. (For more details and booking on the Summer Fit Bodies Plan click here).

PLEASE NOTE WEEK ONE WILL RUN TUESDAY, THURSDAY, FRIDAY. THEREAFTER MON, TUES, THURSDAY.

10 discount is not included on Gem’s Wholesome Kitchen Plan*

 

FOUR WEEK FULL PRICE £145, EARLY BIRD £130.50

TWO WEEK FULL PIRCE, £72 NO EARLY BIRD OPTION – either from 23 july – 2 August, or 6 August-16 August

 

 

 

 



No Comments »

Transform in 45 starts June 25th

June 25, 2018 at 6:15
Posted by Rachael Woolston

Get your fitness and shape back on track with Transform in 45 class.

 

Have fun while building your body

What happens in that 45 minutes? Well, that’s a secret but you can expect a mixture of exercises to help you build lean  muscle, essential to help you rebalance your hormones and metabolism, as well as transforming your shape, fun aerobic work, boxing and more. Every Monday will be different so you’ll never know quite what to expect.

It doesn’t matter if you’ve never exercised before or you’re used to exercising regularly, this 45 minute class will be adjusted accordingly to give you the challenge that you need to push outside of your comfort zone which is where real transformation happens.

No single session drop ins. Purchase in four week blocks, £44 although you can extend one session into the next block only with written prior agreement. This allows for holidays/appointments but does NOT cover missing class due to inclement weather . No BANK HOLIDAY CLASS.

Available 6.15am to 7am 



No Comments »

Dispatches from the caffeine-free front line

June 5, 2018 at 12:54
Posted by Rachael Woolston

I confess. I’m a coffee addict and I love all coffee, espresso, Americano, even cappuccino although my favourite is a short Cortado or a freshly brewed espresso pot in the morning. Yet, despite all that, I gave it up in April. 

Why? Because I asked my clients to go caffeine-free for our Transform Six week Challenge and so I thought, if I was asking them to do it, I should too in support (the fact that I was the ONLY one to do so however, will be something I’ll raise with them all!).

There were a few more reasons too, the fact that I always needed to run to the toilet as soon as I had a coffee (perhaps lactose and caffeine related) and because I had this general idea that I was perhaps drinking a bit too much.

What is too much though? Well, I’d always have one first thing in the morning before I was coaching at 5am, although in truth this would usually only be a few mouthfuls, then one when I got home, and perhaps another couple in meetings or to keep me awake. Doesn’t sound much, right?

Yet, on the first week of giving up, my headaches were just AWFUL! And the desire to drink coffee was like a terrible itch that wouldn’t go away.

It’s funny because, over ten years ago I went to Portugal to write about a juice retreat for The Metro newspaper, where I had to give up not just coffee but food too (lots of juices and broths). But I didn’t get any headaches then and I was drinking similar amounts. And I think that’s because the world of coffee has changed hugely since then.

Back then, you’d get a bit of a weak coffee from Pret and that was about it. For Londoners in the know, Flat White, the Kiwi coffee shop on Brewer Street was the first of it’s kind. Now, there are coffee shops selling fantastic coffee on every street corner (sometimes three within a few shops of each other) and it’s MUCH stronger than it used to be. Everything from how it’s roasted, the blend, the type of coffee bean ALL effect the amounts of caffeine.So whereas a Pret coffee might give you a light buzz, nowadays most coffee will have you gabbling and firing through emails as if you’ve had a shot of something far more illicit than coffee.

Indeed, The Food Standards Agency guidelines released in 2008 recommends 400mg for the average person, about EIGHT cups of coffee. I’d be a gibbering wreck on eight cups!

And another reason why coffee is so hard to give up is because coffee shops have come of age, they’re cool, nice places to hang out so they’ve become a social occasion, somewhere to meet friends instead of going to the pub, a place to go for meetings, hell, even a place to sit and work, where means buying coffee. Which all means that my first three weeks were hell.

While alcohol-free drinks have finally started to move on (Erdinger is my favourite) alternatives to coffee in cafes have not. Decaf coffee, I hear you cry. Well, yes, but I’ve definitely had a buzz of some decafs too which I shouldn’t have done. And if I’d kept the ritual of coffee drinking, I think it was only so long before I’d slip back.

So, what have I drunk instead? I started off having fresh cinnamon sticks in hot water which is really nice, then lemon and hot water and lots of pepper mint tea. I’d have almond milk chai lattes in coffee shops and nip to a juice bars for nut milk based drinks. Delicious, but both are expensive and often full of sugary items.

But gradually, day by day, I found peppermint herbal tea was enough.

It was my intention to return to drinking coffee at the end of our last six week course but then something weird happened. On the last week, when I taught four mornings which required me to get up at 5.15am, and then work all day (often writing features for national magazines) before coaching until 8pm at night, I realised I felt more alert, awake and free of that horrible feeling of being wired WITHOUT coffee.

So, now eight weeks on, I’m still largely caffeine free except for the occasional sip that I steal from my partner’s cup in the morning (I’m not THAT virtuous). The hardest thing now about not drinking it now the craving has gone is the social side; having a coffee after a bike ride, meeting a friend, going for a hot drink and a croissant (shhh!) after an open water swim. I’m not sure the solution to that yet but I’m going to try and fine one.



No Comments »

Transform in 45 @ Queen’s Park (starts May 21)

May 10, 2018 at 6:15
Posted by Rachael Woolston

Get your fitness and shape back on track with Transform in 45 class.

 

Have fun while building your body

What happens in that 45 minutes? Well, that’s a secret but you can expect a mixture of exercises to help you build lean  muscle, essential to help you rebalance your hormones and metabolism, as well as transforming your shape, fun aerobic work, boxing and more. Every Monday will be different so you’ll never know quite what to expect.

It doesn’t matter if you’ve never exercised before or you’re used to exercising regularly, this 45 minute class will be adjusted accordingly to give you the challenge that you need to push outside of your comfort zone which is where real transformation happens.

No single session drop ins. Purchase in four week blocks, £44 although you can extend one session into the next block only with written prior agreement. This allows for holidays/appointments but does NOT cover missing class due to inclement weather . No BANK HOLIDAY CLASS.

Available 6.15am to 7am 



No Comments »