We’re now a quarter of the way through 2012! We can scarcely believe it! We’ve seen some great attendance from our members so far this year and with the weather improving on a daily basis the parks are once again full of people keen to exercise in the great outdoors. We thought there was no better time to offer our members a reward for their commitment. With our new rewards system you’ll get points for attending classes and spreading the word about FitBox which you can claim back as free training sessions and merchandise.
Sign up for our rewards program with the link below
Our New Rewards Program
Earn points for attending class, workshops, tagging FitBox in a post on facebook and following us on twitter. via www.perkville.com. Many people find Perkville rewards is a great way to get competitive with firends and other members and helps as a great motivator for attendance
sign in on our online system and be checked in by our trainer at the session.
Perkville will send you an email after your first sign in to a class to register on their website and set up your account. (The first class will be counted toward your points.)
Once your account is set up on Perkville, you can view your points, what you can redeem points for, post on facebook and tweet via twitter.
How to tag FitBox on facebook or twitter
Log in to Perkville and use their system to post on facebook or twitter and tag FitBox in the post.
Every time you do this, you get points!
Must be done through Perkville website.
Attending class – 10 Points
Posting on facebook – 25 Points
Following us on twitter – 10 Points
Tag us in a post on twitter – 10 Points
Write us a customer Review – 100 Points
Refer a Friend (to full membership) – 500 Points
Free T-Shirt – 300 Points
One Month Free Training – 1500 Points
When you have enough points to redeem, Give Scott a quick buzz on firstname.lastname@example.org and you’ll either be sent your merchandise or your account will be adjusted so that you are not charged for your next month of training.
Who do the emails come from?
Emails will come directly from Perkville, not FitBox
I haven’t received and email to register but I’ve come to class and signed in. What do I do?
If you haven’t received your email inviting you to register, check with us via email the next time you sign in for a class to make sure we have the correct email address for you.
What if I don’t respond to the first email, can I still sign up?
Yes! You can always go to Perkville.com and register. Your points will be waiting for you! Make sure it is the same email address we have on file for you.
Is FitBox sharing my personal information with Perkville?
No. Perkville is using an api that only allows email addresses and class attendance to be viewed.
Sign up for our rewards program at www.perkville.com
Are You a Time Waster?
Wasting time in the gym can severely hamper your workout progress not to mention be a drag on your personal productivity in general.
This article should help you identify whether you are spending way too much time in the gym and paying the price for it with your results, we’ll also have a look at how you can get that intensity back and start getting some real results.
Are you in the gym too long??
When you think about how many different areas of your life demand your time and attention, you start to realise that it’s essential to make the most of your time. If one area of your life is sucking up your free time unnecessarily, it could have a detrimental effect on any or all of the other areas of your life such as your career, family, social life, a relationship or your ability to contribute to a worthy project or cause.
Take a minute to examine just how much time you spend on your workouts… do they last an hour? An hour and a half perhaps? Longer? Then think about what kind of intensity you’re training at, could it be improved? I’m pretty sure if they answer honestly the majority of readers will confess to not always be training at 110% intensity, that’s natural, you’re not going to hit a home run every time you swing a bat, that said, let’s see if I can help you get a few more dingers under your belt.
I’ll put it bluntly, spending less time in the gym could be the best thing you ever did for your physique! Let’s take a look at why, first we’ll address the physical reasons for shortening your workouts and then we’ll examine the mental element.
Your growth, hormone and testosterone levels will peak after about 30-40 minutes of moderate to intense training, great news – it means your body is geared for performance and is ready to put on new muscle mass, BUT after about an hour your body starts to release your enemy: Cortisol. This is very bad news, essentially Cortisol is a catabolic hormone that means your muscles are literally getting broken down and used to fuel your body – A DISASTER FOR YOUR BODY COMPOSITION.
This can actually create a scenario where you go to the gym, train hard and are effectively getting smaller every time you train! So it’s obvious that it makes a great deal of sense to wrap your workout up at about the 40 minute mark.
The mental benefit of our plan to cut down training time is that you’ll benefit firstly from knowing you’ve trained with optimum intensity, the type of feeling of ‘a job well done’ is essential element of maintaining your motivation to keep training, without it you’ll gradually lose your enthusiasm. An additional benefit of a shorter 40 minute workout is that you’re not going to be so over exposed to the gym environment; you’ll gain some time back to put to good use in the other areas of your life.
The key to shaving time off of your workouts and multiplying your training intensity and, of course, results can be broken down into two main areas these are PLANNING and LOGISTICS
Before I start, let me give power lifters and people training specifically for strength a pass on this section, a lot of what I’m saying isn’t going to apply to your situation as you undoubtedly need your rest breaks, there may still be a couple of points to consider though so keep reading.
When I mention planning I simply mean ALWAYS know what you are going to do and why you are doing it before you enter the gym, without this knowledge your workouts are going to drain time and lack intensity.
Have a workout regime
A proper workout regime is essential, you need to know what you’ll do for every workout, no more questioning what muscle groups to work and which exercises to perform, this style of training is haphazard at best, it’ll cost you time and gains, and if you’re there for too long, possibly some of that hard earned muscle.
Examine your routine for redundant exercises
How many times have you seen a guy training his chest by starting on a flat bench, then flat db bench then over to a hammer strength machine? Hammering the same muscle, in the same way over and over again to no real avail. Every exercise in your routine should have a unique and definite purpose, without one it’s simply costing you time.
Stop the Chit Chat
Training with intensity means you are performing at a high level, with only enough rest for adequate recovery, wasting time chatting with other gym users, or your training partner, doesn’t do your workout any good at all, save this for your social time – try to live by the classic mantra “TRAIN HARD OR GO HOME”.
Incorporate super sets and drop sets
Incorporating these training methods into your workout can significantly increase your intensity and save you a lot of time, exhausting your muscles long before you would with convention set/rest training.
Use training Splits
When training specifically for size, I’ve always been a great fan of isolating as small a muscle group as possible on each workout for maximum exhaustion.Twelve intense sets on a specific muscle, training to failure should take about 30 minutes, that’s how you get a perfect workout in the bag.
Now for the subject of Logistics
What I mean by logistics is simply stacking the odds in your favour regarding your training habits, a few simple tweaks to the way you organise your training could save you a hell of a lot of time in the long run.
Be an early bird or a night owl
Training at off peak times is a great way to keep your training times to a minimum, there will be no waiting around for equipment and less chance of having to make intensity sapping conversation. A nice little trick is to wear headphones in the gym when you train, gym conversations are rarely a matter of life and death, most people won’t want to interrupt you with headphones on.
Chose you Training Partner wisely
Whilst it’s great to have a motivated training partner, you have to be very careful how you select one. If they have a habit of turning up late or talking too much between sets it may be time to have a word.
There’s nothing more frustrating than timing your nutrition perfectly to train and then have your training partner turn up late, leaving you lacking energy for your workout. If you feel your training partner or anyone else at the gym is holding you back, look to solve the problem as quickly as you can, it’s costing you progress!
Lose the gym
Often you can save time by finding alternative places to train, for example local parks can provide a myriad of training options, from sprints to bodyweight exercise on benches and climbing frames, you’ll often save travel time and you almost certainly won’t be disturbed.
By implementing these small changes into your training habits you could save yourself hours of idle gym time a week, drive your training intensity through the roof and see massive gains in your physique, what will you do with all the time you’ll gain? Be sure to make it count, after all we’re never getting any of it back!
Welcome to Fitbox.biz, as you can see we’ve changed from our previous incarnation of Fit Box Boot Camp to allow us to focus more on our core values of delivering personal training quality service in a group setting.
We felt by being associated with the name ‘boot camp’ we were being pigeon holed under the wrong description and perception wasn’t reflecting our true virtues.
Along with the change you can see on our website we now have some great new videos for you to get a feel for our services before you attend.
The main change is that we have revised our delivery from a 4 week course to be a more comprehensive service which will include various workshops throughout the year to bring an array of new fitness experiences and skills to you.
You’ll now be able to attend FitBox as often as you like in any location for half the price it used to be! We aim to offer a legitimate alternative to a gym membership by providing high quality service and variety to our members in London.
Once again welcome to Fitxbox.biz!!
How to stick to a new years Resolution
Let’s face it: most of us fail when it comes to sticking to resolutions — so much so that many people swear never to make resolutions again.
And yet the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, that we’re not going to be stuck in the same old rut again this year.
Well your right, you don’t have to be!
I’m here to tell you that you can do it. It’s possible. I’ll show you how.
New Year’s Resolutions usually fail because of a combination of some of these reasons:
We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to try to create too many habits at once habits at once
We only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.
We try to do really tough habits right away, which means it’s too difficult and we become overwhelmed or intimidated by the difficulty and quit.
We try to be “disciplined” and crate unpleasant habits, but our nature won’t allow that to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.
Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.
Resolutions are often vague — for example: I’m going to exercise! — But don’t contain a concrete action plan and don’t use proven habit creation techniques. That’s a recipe for failure.
Here is a method by which,
We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.
We implement the habit changes gradually, so we don’t run out of steam.
We start out really, really easily, so it isn’t intimidating.
We focus on enjoyable activities, so we don’t need “discipline”.
We have two months to do the habit change, so if something comes up; it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.
We have a very specific plan with actions built in, using proven habit change techniques.
Pick 6 habits for 2012
Pick 1 of the 6 habits to start with.
Commit as publicly as possible to creating this new habit in 2 months.
Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.
Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.
Do the 1st, really easy baby step for one week, right after the trigger. Declare you intention publicly.
Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. Repeat this process for each of you steps. Remember you are building a new habit.// Repeat this process until you’ve done 8 weeks.
You have now created a new habit which will form part of your every day routine. Congratulations! Now, repeat for resolution no.2!
One of our Head trainers, Scott Laidler has recently arrived in Los Angeles California to provide some specialist fitness and nutritional services to the stars.
Scott is working one to one with several Actors and Musicians in Hollywood as well as providing small FitBox style group training sessions to production companies and offices in Beverley Hills
We wish Scott the best of luck on his trip and trust that he will return with much that he can impart onto the team at FitBox to further enrich the experience of our customers.
Here are our top ten reasons you will love FitBox:
1. The Social Scene – Once you get a feel for your chosen location and begin attending on a regular basis, you’ll quickly make some new friends and love the banter in the sessions!
2. How You Look In Your Clothes – You’ll love the way you look in the clothes you thought you could no longer fit into, we’ve found that it often motivates our customers to go on a shopping spree to see how they look in some new clothes too!
3. Your Increased Fitness levels – Once you’ve attended FitBox for a little while you will notice some major improvements in your fitness levels, you’ll probably notice your increased endurance when you least expect to, something like running to catch a bus or walking up an escalator – but trust us, it’ll come!
4. Increased Energy Levels – Our customers typically report a massive increase in their energy levels after just a few weeks of training. enabling them to get more out of their days and enjoy life little adventures all the more.
5. Monthly Membership – Our monthly membership is priced at just £49.95 which makes us a less costly option than traditional methods of staying fit such as a typical gym membership
6. Our Service – After just a short while training with us, our trainers will make a great effort to learn your name and your exact goals, knowing that your trainer understands what you expect to achieve from your time with us is a great reassurance and really makes you feel as though your training goals are in good hands.
7. The Anti Diet Program – Our 6 week comprehensive eating plan has been designed to provide a a step by step, meal by meal program to finally achieve sustainable weight loss and a healthy lean physique, you can download the program from our site here and its totally free!
8. Our Referral Scheme - If you love FitBox and would like to spread the word, you will be entitled to one months free training with us for every person you recommend.
9. Our Trainers – Our trainers are all professional personal trainers selected not only because of thier fitness know how, but also because of thier motivational and genuine personality traits, all of our trainers have been trained to the highest industry standard and have also gone through our own rigorous training program here at FitBox.
10. The FitBox Blog – Our blog is kept up to date with a wealth of dietary and fitness tips to keep you motivated and informed on all things fitness.
Everyone has their own reasons for making a decision to improve their life through a fitness program. And while most people are concerned with losing weight and looking better, here is a list of many of the other important potential benefits that your fitness program can provide:
Loss of body fat
Do you know that when you attempt to lose weight by dieting alone, you end up losing some fat, but also much lean muscle and water? Also, calorie restriction causes your body to slow down your metabolism, so as soon as you increase calorie intake again, the fat comes back on faster than ever. A strategy built around sound nutrition and exercise can help you maximize fat loss while maintaining or gaining valuable lean muscle.
Unlike diets, a sound nutrition and exercise strategy can lead to a lifetime of stable weight, getting you off of the weight loss – weight gain roller coaster that comes with diets. A fad diet may get you back into those 32″ pants again for a month, but a well thought out fitness lifestyle can keep you in them forever.
Contrary to popular perception, a fast or slow metabolism is not a gift or curse you are given at birth. It is easy to blame your metabolism for weight gain, but in reality, we are not the victims of our metabolism, rather we are thecreators of our metabolism. While calorie restricted diets literally destroy your metabolism, a properly designed exercise and nutrition plan can dramatically fire up your metabolism so you burn more calories all day, every day.
Increased muscular strength and endurance
Whether you participate in competitive sports, or just participate in activities of daily living such as carrying your child up and down the stairs or lifting the groceries out of the car trunk, increased strength will allow you to perform better. And for women, you do not need to worry about developing big, bulky muscles in order to see improvements in muscular strength and endurance.
Increased cardio respiratory efficiency and endurance
Do you get winded just going up a flight of stairs? In less time than you think, a properly designed exercise regimen can deliver marked improvement in your endurance. Research has repeatedly shown that a regular exercise routine can improve the performance of the cardio respiratory system. Do you realize that if you were able to reduce your resting heart rate by only 5 beats per minute, that translates into 7200 fewer times per day your heart needs to beat? That is more than 50,000 fewer beats per week! That is a lot less work that your heart will need to do.
Increased bone, ligament, and tendon strength
Resistance training and weight bearing exercise not only strengthen the muscles, but strengthen the skeletal system and connective tissues as well. This can greatly reduce your risk of injury.
Increased muscle mass
Along with an improved physical appearance, increased muscle mass causes you to burn more calories throughout the day. Muscle is metabolically active tissue and is the furnace in your body where fat is actually used for energy. More muscle means faster metabolism
Reduction in resting blood pressure
Did you know that high blood pressure increases the risk for coronary heart disease, and can cause heart attacks or strokes? According to the American Heart Association, one in four adult Americans has high blood pressure, and nearly a third of them do not realize it. Of the 50 million sufferers, nearly half are women. While medications are often warranted, lifestyle changes including improvements in nutrition and regular exercise are key elements in the control of blood pressure.
Improvements in cholesterol levels
Cholesterol, a fatty substance found in cells and blood, is necessary for many normal bodily functions. Unfortunately many people have cholesterol readings that are too high – 200 and above – putting them at increased risk of developing cardiovascular disease. If you are overweight, losing body fat can reduce your LDL (bad) cholesterol and raise your HDL (good) cholesterol, and as little as thirty minutes of exercise on most days can help improve overall cholesterol levels.
Decreased risk of diabetes
Type 1 Diabetes, where the body makes little or no insulin, is usually diagnosed in childhood. Currently there is no known way to prevent Type 1 Diabetes. Type 2 Diabetes, where the pancreas does not make enough insulin to keep blood glucose at normal levels, usually occurs in adulthood and is far more common, making up 90% of all cases of the disease. Maintaining an ideal body weight and an active lifestyle are two of the main factors in preventing the onset of Type 2 Diabetes.
Decreased risk of osteoporosis
Osteoporosis is a disease characterized by low bone mass and bone fragility, which leads to increased risk of fractures. Men as well as women may suffer from it. Studies have shown that resistance training and weight-bearing exercises are effective in increasing bone mineral density.
Reduced risk of injury
As noted above, stronger muscles, bones, and connective tissue all contribute to reducing injuries. But regular exercise can also bring on improvements in balance and muscle control that can help prevent slips and falls that could otherwise cause injuries.
There is truth in the saying “When you look good, you feel good.” The positive changes brought on by a structured exercise and supportive nutrition program are not only physical. Increased confidence, energy, and vitality are all benefits of a fitness lifestyle.
Whether it is behind a desk at work, behind the wheel of a car, or on the couch watching TV, we all spend a lot more time than we should on our butts. These positions can lead to lower back problems, weak and rounded shoulders, tight chest muscles, and a hunched over posture. A properly designed exercise program can address these issues, and help undo the damage we unintentionally do to our bodies all day long.
Studies have shown that exercise can cause the brain to release endorphins and other neurotransmitters that actually help to improve your mood and leave you relaxed.
Overall improved health
The health benefits of exercise have been known for thousands of years, as evidenced by this quote:
“Speaking generally, all parts of the body which have a function, if used in moderation and exercised in labors to which each is accustomed, become healthy and well developed and age slowly. But, if unused and left idle, they come liable to disease, defective in growth and age quickly.”- Hippocrates 370
Recently one Head Fit Box Trainer Victor Analuwa’s personal training clients approached him about the possibility of bringing a FitBox style 4 week ‘boot camp’ to whip her collegaues into shape.
Victor’s client Liv had made some great progress in her training sessions and her results hadn’t gone unnoticed, they would often say things like “i should get in shape too” Liv didnt hang around! she contacted Victor and about a week later Victor and Scott delivered group sessions to the ladies of the fertility clinic in the evenings over in Battersea Park.
The Lister Fertility clinic is part of the Royal Chelsea hospital so Battersea Park was an ideal training location, even if it was getting dark early we found refuge under some street lamp and got some great results.
Well done ladies!