Losing weight and keeping fit on holidays

So I know its like 0720 AM on a Thursday morning, but I just need to get this one out.

I have so many people telling me " I know I let it slip when I was on holiday, just need to get back in to it" or "still trying to lose the fat from holidays"

Right, enough of the excuses people. Holidays are your time to relax, but that does not mean you should treat your body like crap and fill it with garbage. Nor does it mean you can not have a workout on holiday.

I have just come back from my holidays with my 2 girls, and we cycled every day (the girls loved it) and we jumped in the pool too. Even in the pool I got a workout with the girls. 2 of them hanging on my back while I played train and sprinted around the pool. Exercise should be fun, lets not forget that

I also did 1 big workout in a childrens playground after the children were in bed. It consisted of pull-ups (on the swing set), decline push ups (on the slide) and lots of squats and lunges. The finished off with sprints

Just some of the stuff we do at bootcamp

===> DUBLINS BEST BOOTCAMP <===

Foodwise I discovered why I was extremely lean as a young man. I ate fish nearly every day. Something I have started again, and I will give you the links later Guess what, I had ice cream too on my holiday. And beer... Shocking I know.

Now here is the shocking thing: I lost 2 lbs of weight in that week!!!!

A healthy balance of exercise, good food and a feelgood factor makes you maintain or lose body fat. Surprise surprise We have to realise that food is fuel for our body. It is not a bin. If we treat our body like a bin and fill it with rubbish, then it will behave like a bin. It will smell, and it will not have any functions other than a bin..

So, my new goal is to eat more fish now. I live in a big department complex near Phoenix Park, so it's not always easy to get fish.

But a good friend of mine at work got me the name of a guy who does home delivery. Shockingly he lives in the same complex as me. Small world. He brought me the nicest fish I have seen in a long time. All the portions were individually wrapped and the quality was so good. You should try this. His name is Shane, he works for his dad and you can contact him at terrygilesandsons@gmail.com

It will be worth your while.

I got the fish on Tuesday night after the bootcamp, and I actually made a really nice salmon dinner:

Get 2 salmon fillets or salmon steaks. About 150-200 grams each

Put them each in a piece of tin foil (big enough so that it can close up
like a parcel). A bit of rock salt (the rough big chunks), pepper and some
dill (can buy it in any supermarket cheap, comes in a glass jar where all
the herbs are). Add 3 cherry tomatoes cut in half to each parcel. Now
close it up

Put it in the oven at 220 degrees celcius for about 22-24 mins. With 7
mins to go, put on some veg and boil or steam it. Pick any you want. We
had leeks and peas, but cauliflower, carrots and broccoli is all good.

This was an incredible dinner, and so worth the while

I still offer individual meal plans for everyone at bootcamp, so if you are not there already come and join this exciting place


===> DUBLINS BEST BOOTCAMP <=== Keep the faith

Claus

Healthy food is easy and cheap

I am amazed by the amount of people that complain about their shape, and then blame it on not being able to cook.

Well this one is easy. Tonight I had a really healthy omelette. It took me about 10 mins to make, and it is full of good stuff

3 eggs
chilli - chopped
A bit of onion - chopped
Mushroom
Spinach - finely chopped
1 slice of extra thin ham - chopped
A bit of milk
Pepper


All cooked in organic coconut oil, with a small bit of low fat cheese at the end

Now who can't cook that?

Has all the right ingredients in it, and it is very easy to make...

So get cooking.

For the real deal workout with us in the park, come to ===BOOTCAMP===





Keep the faith

Claus

Healthy breakfast and great workout

Firstly I will give you a healthy breakfast. Oatflakes with berry booster, coconut flakes, 1 tsb peanut or cashew butter, strawberries and half a cup of milk over it. Amazing. 5.5 g fat, 235 cals.



The good people that turned up last night were treated to a fantastic workout, we even had music courtesy of some race that was taking place to us last night. Did not stop everybody working their absolute socks off. Here are the details of what we did:

Warm-up (Do twice with 30 seconds break in between)

Prisoner squats X 12

Push ups X 10

Stick Ups X 10

Spiderman Climbs X 6 each leg

Set 1

Push ups X 10

Walking prisoner lunges X 10

Split Squats X 10 (1 leg in front of other – legs static)

(Do Three times in total with 30 seconds break in between each set)

Set 2

Decline push ups on each other X 10 – then swap

Burpees X 12 (fast – with jumps at end)

Reverse lunges X 6 on each leg

(Do Three times in total with 30 seconds break in between each set)

Water break

GAME TIME – Hand walk 1 each

Set 3

Pull – ups X 10

Run on the spot for 30 sec

Wood Chopper X 6 each side

Set 4 *abs section

Mountain climbers X 6 each side

Straight planks – 30 seconds

Side planks – 20 seconds each side

(Do Three times in total with 30 seconds break in between each set)

Finish off with sprints in teams for 50 yards X 10 !!! Cool down after and stretching for 10 mins

I am telling you we had a killer workout, and everybody left feeling fantastic.

If you too want to be part of this incredible group of people, sign up for the bootcamp

===>CLICK ME FOR BOOTCAMP<===

The next bootcamp is on Saturday 04th July @ 11.30

Until next time, keep the faith.

Insane workout and competition winners for great bodies

Where do I start this week?

It has been a real crazy week, from helping my good friend in Leeds out with getting him a programme and a meal plan to watching Jon Le Tocq doing his Goliath challenge on http://worldstoughestworkouts.com/

I have attached the video of Jon doing this, so if you have about 8 mins watch the video below, and go and have a look at Jon's other great workouts. He really is the real deal, and a nice bloke to go with it.

I also asked for feedback from our bootcamps, and the winner would get a free session. I got some really good ones, but 2 of them stood out so I gave away 2 free lessons

Here is what Mathilde had to say :
Didn't think initially that it would have such an impact on me but it really did. I
notice I lost a bit of weight (don't weigh myself so no idea how much), I look more
toned, and best of all I feel that I have a better posture which is probably due to
a stronger core body. And last but not least I changed my eating habits. I eat more
varied (thanks for the food tips, they were great!) and I'm much better in leaving
the crips and chocolates alone...while writing this there are 3 bars of 'communal
office' chocolate bars eyeing me on the corner of my desk!

The exercises both in the camp and the ones to do at home are great. I'm glad
there's a bit of variety in them as well each week which makes it more fun. And even
though most of the time I feel silly doing the games I do really enjoy them as it
provides a bit of a break from the exercises.

If you too want to have that great feeling, here is where to sign up :

===> BOOTCAMP <===

There really is nothing else like it in Dublin at the moment.

Here is that video of Jon I promised

Top five foods for weight loss, and some tips for saving money

I am listing my top fives in 3 categories, fruits nuts and vegetables.

What are yours?

These are the foods you should always include in your meals one way or another. I am coming on to meats etc in my next blog

Fruits

1) Pink Grapefruit
2) Apples
3) Blueberries
4) Kiwi's
5) Oranges

Vegetables
1) Spinach
2) Red Peppers
3) Broccoli
4) Onions
5) Asparagus

Nuts
1) Walnuts
2) Almonds
3) Pecan Nuts
4) Cashews
5) Pine nuts

All of the above are my diet every week, and they help me maintain a healthy balance of protein and carbs

Furthermore, if you eat all of the above and do your shopping at say Lidl or Aldi (they have organic sections now) you can save yourself quite a bit (I am in no way associated with either but have seen my shopping bills being cut in half) I also do some of my shopping here www.organicsupermarket.ie

Again, I have no ties with these but I ordered my first lot last week, and it arrived the next day. Very cool.

Also you can still sign up for the bootcamp and get that sexy body in time for the August holidays. Remember we are here for you for your health

www.phoenixpbootcamp.com

In the meantime, stay healthy and keep the faith

Please comment on here with your top 5 foods that you think should make it...

Never give up on sexy abs

One thing we must never do, is give up.

On ourselves or others.

This is what we dont do at our bootcamps. Give up. Never. Even when we are in pain, which is the easiest thing to do.

But we also learn a lot about ourselvse




So if you are one of those people that never give up, join us at the bootcamp

======> Phoenix Park Boot Camp

Love and peace, and like I always say: Keep the faith people

HOT HOT HOT - body and food. Sexy abs and bums

Wow, what a week-end. I played soccer on Saturday. Then full round of golf yesterday and then 45 mins kettlebells in the park. I must have drank about 5 litres of water yesterday due to the hot weather. Please all make sure you drink plenty of water today!!

Tonight Adam will be running the bootcamp on his own, so you may find it a little bit easier...

I have made up a healthy summer soup recipe for you all to enjoy. This is about 8 servings and is on the website for the boot camps

So check out =>Click me for the summer soup recipe<=

I have also once again had inspiration from Craig Ballantyne.

If you are interested in doing this at home, for less than 10 USD you can try out his revolutionary fitness regime. The man is a god in terms of fitness and health. And he can guarantee your money back if you ar not happy..

Check it out =>CLICK ME<=

Until next time, keep the faith