BN2-Blog

Hi Everyone, it has been some time since we posted any updates on the website.

Well it has been a bit crazy! 2 months of traveling around Australia & New Zealand. It’s been crazy, fun, emotion & sad! Now we have settled in Auckland and loving it. We are back on track training hard & eating well and hope you are all doing the same.

Due to lack of good Internet connection the has been limited updates and of course no exercise of the month. Well we promise that we will have an exercise for you in March, and onwards from there!!

We have been hanging out a lot at Les Mills, Auckland – taking part in the filming classes as well as going on lots of runs around NZ!

Other than that the world of fitness is insane in NZ heaps of gyms and people working out at all hours of the day and night

Stay healthy & on track to your goals

G & N

Last Night @ Nuffield Health

On Thursday (22/12/11)  we both arrived at Nuffield in Yeovil for our final classes before we head off on our new adventure!!

It was a fab occasion! We has a fancy dress competition, a decorated studio and some cheesey tunes from years gone by!!

We ”celebrated good times” in the squat track, we ‘raised our glasses” in the bicep track and then we did the YMCA with Barbara Streisand in Combat!!

Thanks so much to everyone for coming along, it was awesome to see you all and to share a drink with you and raise a toast to Christmas.

We have added a few pictures of the classes – There were some great outfits!!

Merry Christmas everybody  and stay in touch..

G & N

So today was my last class at Frome Leisure Centre – I have been teaching 2 extremely enjoyable class at Frome for the past 8 months! A 9am Body Pump class & a 10:15am Body Combat class, they have been well attended week in week out and this morning it was awesome!

The Final class was a Xmas special we all dressed up and had some cheesy/festive music!! the fancy dress adverts where amazing by all – so thank you very much & thanks as well for the cards and pressie! YOU GUYS ROCK!!

My Saturday’s have been well worth getting up at 7am for!!

I have posted a few snaps of the classes this morning for some mild entertainment…….

Take care everyone, stay in touch & have a fab Xmas

G & N

You have seen all her amazing recipes on our website… now go along to Mary Catherines cooking classes.

Join Karen Soper and Mary Catherine Anderson Tuesday November 1 for Food for Fitness. Eat well & learn about fitness and foods that support your goals!

Amazing healthful cooking classes http://thebigcarrot.ca/index.php?id=118

Link to the cooking class flyer
http://thebigcarrot.ca/img/CookingClassFallWinterLowRes.pdf
Sign up and see you there!
Follow me! @mc_cooks
mc@marycatherineanderson.com
New Food For Fitness Classes coming soon! Visit www.marycatherineanderson.com for information and registration.

The question I continually get asked is how do I do it faster?

Get fit, lose fat, get leaner, build muscle – we are unfortunately a very impatient generation always wanting a quick fix to lifestyle changes, fitness or even being rich a successful!!

It is time to start to look at your goals in a differently – 9 times out of 10 they are further away than you think they are and you need to look at the short term goals which lead you too the finish line and final goal.

Look at it like this:

For example; you where a size 10 - 8 years ago. Over the last 10 years your activity levels reduced and as a result your metabolism slower down also a factor of aging. Your eating habits got worse probably eating less, the wrong foods at the wrong time and slowly you size crept up to a 18.

8 years of changes lead to you going up 4 dress sizes and living a poor lifestyle. So then the realisation begins – you look in the mirror one day and think I want to be a size 10 again. When we set these goals it normal goes like this… ”I want to be a size 10 again by Christmas” (for example 6 months away).

How often do we think back over the last 8 years and realise that it took us this long to fall into a pattern of bad habits, slowing down our metabolism and gaining weight? Never!!

If it took you 8 years to fall into this pattern, how realistic is it that you can completely reverse it in one sixteenth of the time??

It take months, maybe even years to change & form new habits. Your body has to re-learn how to move, your hormones are a mess for months when you start a new lifestyle (exercise & nutrition), this will all effect your weight loss. It might take you 6 months just to rewire your body to function properly – before you even start losing weight or changing your body shape!!

When you decide to make a change bare these points in mind, you have to allow for your body to catch up with what your mind wants and remember that when you make changes you have to see these out forever – not just till Christmas

So it’s been a while, it has been very busy in the last month which is strange for July in the fitness industry!! but not complaining.

We have currently got big client schedule - Nicky still has some availability for a few new clients, so get in quick if your looking for training. (take a look at her page on the main home page for further details).

Training has been going well, completed a few months of German volume training and also a 5×5 strength program for a 5 week period. Currently on a general hypertrophy program 4 sets of 8 reps – working on supersets, it involves training Legs & Shoulders on a Monday, Chest & Back on a Thursday and then Arms & Core on a Friday. I will update on the results in the near future.

Other than that group fitness has been going well, Les Mills classes are busy as always, and just started to mix up the releases this week so catch a mega mix of tracks in Body Pump & Body Combat at any of our classes (see the schedules section of the website for further details). Also the is a new spinning area at Nuffield Health in Yeovil, it is great it has been sectioned off and a new sound system – including a laptop & DVD screen. So I am working on a new progr

Hope your training hard and keep in top shape, catch you around the gym soon

G

This week it was time for new playlist and routine for my Indoor Cycling Class. I have been working on this for a few weeks now and put the final touches to it ready for my Tuesday morning class this week. I have listed the whole class structure and mixes of the song for you below.

The structure of this class format is 2 hill climb peaks: one mid-class which is 6 minutes long and the final two tracks which make up a 10 minutes climb.

• 1) Mr Saxobeat (Hi Def Mix) 6:53 Alexandra Stan: Warm Up / Pulse Raiser
• 2) Sweat 3:16 Snoop Dogg & David Guetta: Seated Climb
• 3) Poison - 4:11 - Groove Coverage: Flat Road / Racing (interval based)
• 4) The Anthem - 2:54 - Good Charlotte: Interval – Jumps
• 5) Party Rock Anthem – 6:01 - LMFAO (Audiobot Remix): Standing Climb
• 6) Cry for You - 2:48 - September: Flat Road / Recovery
• 7) G-Get Up and Dance! - 3:08 - Faber Drive: Intervals / Jumps
• Smells Like Teen Spirit - 2:52 - Warp Brothers: Seated Climb
• 9) The Night Train – 6:45 Kadoc: Standing Climb
• 10) Girls & Boys - 3:02 - Good Charlotte: Active Recovery
• 11) Deepest Blue (Jon Hopkins Mix) - 3:33 - Deepest Blue: Off Bike Stretch

I am going to start a new training program……..

The german voulme training was a great success – so i decided to now work on building a little strength as well as working on the size of my arms a little. I decided to us a 5 sets of 5 reps - 4 exercisess for the main compound moves and then changing it up for smaller muscles / isolation exercises with 3 sets x 8-10 reps – 3 exercises. For the 5 x 5 exercises I will take roughly 60 – 90 seconds rest and for the 3 x 10 = 60 seconds rest.

I will be looking to follow this program for around 6 weeks, the details of the program are below.

Monday: Chest & Biceps

Chest 5 x 5 = Incliene Bench Press | Flat Dumbbell Bench Press | Press Up (weight & feet elevated) | Cable flyes

Biceps 3 x 8-10 = Standing Cable Curls | Seated Dumbbell Curls | Bicep Row (on incliene bench)

Thursday: Legs & Shoulders

Legs 5 x 5 = Deadlift | Full Depth Squats | Stiff Leg Deadlifts | Smith Front Squats

Shoulders 3 x 8-10 = Cable Lateral/Side Raises | D.B Rear Delt Raises (on incliene bench) | Barbell Upright Row

Friday: Back & Triceps

Back 5 x 5 = Wide Pull Ups | Wide Supine Rows (on smith) | Narrow Cable Pull Downs | Narrow Bent Over Row

Triceps 3 x 8-10 = Rope/Cable Push Downs | Dips | Rev Grip – Single Arm Push Downs 

Tuesday’s and Saturday’s I will be contiuing to teach Body Combat & Pump and take my rest day on Wednesday’s. On a Sunday I will do a strecth session and some stability work for my shoulder girdle.

I will report back with some updates over the next few weeks and then update with some results after 6 weeks.

Let us know what you think and why not give it a try??

Gareth

So over the last few months I have been following a GVT (German volume training) program. I have posted a few times about it and the details of the program, you can find out a bit more about it on the link below.

http://www.bn2fitness.com/2011/05/training-program-volume-training-phase-2/

So I have now finished the program after 10 weeks of hard work!! I am having a rest week (well just body pump and combat classes as an ”active recovery” )

I did a body composition test on Tuesday this week, after 10 weeks of the training program and also eating the proper nutritional intake to assist in the results. Below is the full results, i measured on week 1,5 & 10.

Week 1 : Weight = 12st 10.2lbs | Body Fat % = 9.9 | Lean Mass = 11st 6.6lbs

Week 5: Weight = 12st 11.1lbs | Body Fat % = 9.7 | Lean Mass = 11st 7.6lbs 

Week 10: Weight = 13st 2lbs | Body Fat % = 10.3 | Lean Mass = 11st 10.2lbs

As you can see the was some really good gains in lean tissue – just under 4 lbs and I also managed to keep my diet clean – which is difficult when you are trying to increase calories to help the muscle growth. That factor resulted in my body fat staying with in 0.4% of my starting body fat, although I feel leaner and have a little more abdominal definition.

So after reading this I hope you will consider give this type of training ago!! and then let us know how you get on and the results you get

For a full recap on the details take a look at the link below:

http://www.bn2fitness.com/2011/04/new-training-program/

Gareth

Happy Sunday everybody!!

Its been a busy few weeks, been away and also working hard to catch up on work since we have been back.

Classes are going well, all Pilates course are busy and my New-ish Body Pump & Body Combat classes on a Saturday morning are kicking off nicely!! They are at Frome leisure centre in Wiltshire. Come and check them out if you live near by.

Personal Training has also been busy with reassessments and renewals, as well as new clients coming on board with myself and Nicky.

Next weekend we are off to the Les Mills super quarterly workshop (tribe) in Crawley – we will be seeing the new choreography for body pump 78 & body combat 48. We have signed up for the whole day to do 7 workshops, taking part in body jam and body vive!!

As for training, I have now completed 8 weeks of German Volume Training – and still feeling good, a bit bigger and fuller in the big muscle groups body fat has gone up a touch due to the higher calorie intake to build muscle.

I have 2 weeks left and then I will be starting a new program which I have been working on. It will consist of 5 sets of 5 reps on the big muscle groups / compound moves and then 3 x 10 on the small muscle groups. I will post up the full details of this program in the next 2 weeks before I begin along with the results of GVT 10 x 10 workout.

That’s all for now folks

Gareth