Higher Tone

Variety is the spice of life and the fuel for fitness


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Booty Camp Cardiff

Booty Camp has exploded onto the Cardiff fitness scene, attracting over 100 female members all looking to get in shape and have fun at the same time.  The group exercise classes aim to encourage women of all ages and fitness levels to commit to a healthier lifestyle.

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Instructor Abbie Skene (bottom left) and booty campers

Founder of Cardiff’s first female only fitness boot camp and personal trainer, Mark Tregilgas, shares his passion for more inclusive and motivational exercise.

“We wanted to create a place where all women could exercise comfortably in a completely non-intimidating environment. At Booty Camp we want you to be who you want to be and not worry about being judged.”

“Our target group is mainly women in their early 30s, often mothers with a few young children.  The ages range from around 28 to 40 and there is a vast range of fitness levels.”

 

 

Mark is an experienced gym and spin instructor with a diploma in personal training and a level 3 qualification in advanced personal training.  He is an inspirational example of the importance of dedication to fitness as he struggled with his weight as a youngster but is now committed to exercise and healthy nutrition.

 

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Instructors Mark Tregilgas and Abbie Skene

What to expect from a Booty Camp class:

This class couldn’t be further from the traditional Sergeant Major style boot camp hell I’ve experienced in the past.  We were encouraged to take the range of bodyweight exercises and high intensity intervals at our own pace as there was a diverse range of fitness levels within the group.  I decided to start with the beginners class, which combines some tough tabata routines with a mixture of toning exercises.  It was a gentle and relaxed introduction to the Booty Camp classes and I would be keen to try some of the intermediate and advanced sessions.

Date and time: Thursday 630pm – 7.15pm

Venue: Poletwisters, Eastmoors Road Industrial Estate.

Instructor: Abbie Skene

1)   Atmosphere and Fun: 7.5/10

Abbie immediately made the group feel at ease and we were guided and motivated through a mixture of resistance moves, cardio interval training and core exercises.

2)   Sweat and Pain: 7/10

The jumping jacks, side lunge jumps and mountain climbers were alternated with squats, lunges and planks, so there was a mixture of sweaty aerobic exercise and painful toning moves.

3)   Calorie Burn

I’d estimate about 250-300 calories per class, but this completely depends on your weight and fitness level.

4)   Toning Potential: 9/10

This class is a must for anyone looking to tighten and tone.  I really noticed my core working during the planks, side-planks and fully extended sit-ups.

5)   Morning After Muscle Ache: 8.5/10

The extremely high number of squats performed at the beginning on the class meant everyday movements such as walking and climbing stairs were very painful the next day.  Squats, named the “King of all exercises” by Abbie clearly have a dramatic effect.  The technical term for this type of muscle ache is DOMS (delayed onset muscle soreness) and the best prevention is keeping active and not sitting still.

Highlight of the class:

The high intensity interval training (Tabata) was by far the most challenging part, as we alternated 30 seconds of side lunge jumps with a 30 seconds plank.  The combination worked several different muscle groups at once and caused my heart rate to increase significantly.

The ladies attended the class for a number of reasons including impending marriages and recent births and there was a great sense of camaraderie within the group.

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Beginners class at Poletwisters

Here is a list of the Booty Camp classes:

Beginners Classes

Tuesday + Thursday 630pm – 7.15pm at Poletwisters, Eastmoors Road Industrial Estate.

Regular Classes

Monday – Vitality, Red Dragon Centre, Cardiff Bay 7pm – 8pm
Tuesday – Cardiff Athletic Stadium, Lecwith Road. 7.30-8.30pm
Wednesday – Dragon Cross-FIT, Curran Road. 7.30pm – 8.30pm
Thursday – Llandaff Fields, Bottom of Cathedral Road 9.15am – 10.15am
Thursday – Universal Fitness, Ocean Way. 7.30 – 8.30pm
Saturday – Llandaff Fields, Bottom of Cathedral Rd. 10am – 11am

Ninja classes (advanced)

Friday – Dragon Cross-FIT, Curran Road. 6pm – 7pm & 7pm – 8pm

Online Group Detox: Gimme the Skinny

Cardiff Booty Camp’s New Year Cleanse: ‘Gimme the Skinny’ commences on the 14th of January.  This involves 28 days of post festive detoxification, health, fitness and fat loss from Mark and Abbie.

To find out more and sign up, visit the facebook page: http://www.facebook.com/bootycampcardiff?fref=ts

The weigh in for the detox will be on Sunday the 13th of January at the Holiday Inn situated in Cardiff City Centre.

“Trust in the programme”- Mark Tregilgasgimmie the skinny

Nutrition is the key factor to sustaining a successful fitness regime.  There are hundreds of fad diets, but unfortunately there is no quick fix.  In order to change your body shape and really notice a difference, you must commit to a balanced diet and an active exercise regime.

“You can’t out train poor nutrition” Mark Tregilgas

10 rules for optimum energy and fat loss

These are the key rules which helped Mark to change his shape:

1) Keep hydrated with bottled or filtered water

2) Bin the sugary cereal

This will give you an instant sugar high and the excess sugar will be stored as fat.

3) Do not fear fat

Avocados, nuts, coconut oil and olive oil are great sources of good fat and essential for energy and healthy living.

4) Eat plenty of protein

5) Let vegetables become your best friend

6) Eliminate stress and get your sleep

7) Eat within an hour of your workout

Immediately after your workout your body is at it’s most receptive to absorb vital nutrients in order to start the repair process.

8) Do not calorie count

Concentrate on eating more protein rather than a smaller amount of sugary foods.

9) Understand that booze

Alcohol is simply sugar and it de-hydrates you.

10) In a nutshell eat as much fish, meat, eggs, nuts, seeds, vegetables, fruit as you like. Cook in coconut oil, drizzle your veg/salads in olive oil, wash it down with bottled water and you will begin to feel and look great.


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12 Days of Christmas Workout

Christmas, traditionally a time of gluttony, overindulgence and excess can often result in festive fun turning into festive fat.

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You can enjoy a guilt-free holiday with a sneaky but intense 5 minute workout, repeated just once a day for the 12 days of Christmas.  This high-intensity program will improve cardiovascular fitness, endurance and even initiate calorie after-burn (when you continue to burn fat even after you’ve stopped exercising, ideal).  This means you can indulge and feast on mince pies and egg-nog to your heart’s content.

So here is my Christmas present to you, the 12 Days of Christmas Workout.  Be warned, it’s a killer.

Everyone probably already knows this song, but if not, the program works in a cumulative way.  This means you do exercise 1 once, then 1 and 2 (with 2 repeated twice), then 1,2 and 3 (with 3 repeated 3 times), continuing until exercise 12.  When you have completed all the exercises, repeat the whole workout in full once more.

1) Burpee x1

2) Side plank and reach under (one on each side-hold for 5 seconds)

3) Sit-ups x3

4) Lunges x4 alternating legs

5) Press-up x5

6) Leg Raises x6 alternating legs

7) Squats x7

8) Reverse Lunges x8

9) Star jumps/ jumping jacks x9

10) High speed high knees x10

11) Leg extensions (either alternate legs or both together for advanced) x11

12) Bicycle crunches x12

Burpee

  1. Drop into a squat position with your hands on the ground
  2. Extend your feet back in one quick motion to assume the front plank position.
  3. Return to the squat position in one quick motion
  4. Return to standing position. 

How to video:

Side Plank and reach under

How to video:

You can either have your arm straight (as shown in the video) or bent with the lower arm resting on the floor.  This exercise will really strengthen and tone your core muscles.

Sit-up

If you want a flat and toned tummy, this is the exercise for you, as the move will strengthen both your hip flexors and abdominal muscles.

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Bicycle Crunches

This is a tough exercise, but it is the best to target your rectus abdominis and give you rock hard abs.