OB Bootcamps

The Change!!!

11/01/2011 11:05:00

Well hello and welcome guys to the new 'OB' Bootcamps website, formarly know as SWMilFit (South Wales Military Fitness).

As to any new establishment i'm still chasing a few snag's with regards to the web address ect but don't worry will be all fixed shortly!

Keep up to date guys and join us on Facebook to get the latest offers for all services including personal training, Herbalife and of course the Bootcamps themselves.

See you all soon and remember,

Cat's always land on their feet!

Daryl

The 10 Rules of Fitness

06/20/2011 16:35:00

1)It’s HARD

Make no mistake, you will be tested

Getting fit- and staying there- requires hard work, dedication and commitment. It becomes an all-consuming lifestyle which few are capable of, and even fewer can accept after years of lethargy. It is a long, hard journey full of failure and frustration.

If this was easy, everyone would be fit.

2) Patience Is a Virtue

This will not be easy. It will not be over quickly.

The body does not like change, and it adapts slowly. It will fight you every step of the way, and it will only give progress grudgingly. It may take weeks, even months before you notice change. Others will notice results before you do.

This will take time- Do not falter.

3) You Are What You Eat

Feed the machine. Feed it well.

You cannot eat crap and get results. The body creates and heals from the fuel you feed it. Feed it well, and the body will return in kind.

There is no more important factor to progress than the fuel you stoke the fire with.

Choose Wisely

4) The Body Is a System, and Works As Such

Train the movement, not the muscle.

Your body is a miracle of evolutionary design; systems of systems working together to form the most elegant and complex biological creation in existence. Everything we do in life requires more than one part of our body, and several systems working together.

Why would you isolate your muscles when you train, when everything you do in life requires the body to act as a unit?

5) Rest Is Your Friend, Not a Sign of Weakness

In importance, rest ranks right up there with diet. Seriously!

You improve when you rest. You get stronger when you rest. First you tear away at the muscle, then you let it heal, which makes the muscle stronger; it is how the body works. Sleep is your friend; get at least eight hours of it per night in the summer, and more in the winter.

Listen to your body.

Do not be afraid of rest.

6) Don’t Use Machines: Become One

Workout machines have a purpose; Fitness is not it.

Those large “exercise” apparatus clogging up much needed and useful space in your gym are not designed to make you fit, although they do make excellent rehabilitation tools if you’ve been injured.

Avoid in favour of something useful.

7) You Cannot Get Fit By Running on a Glorified Hamster Wheel

If it is boring enough that you can do it while watching television, it is not fitness.

Getting fit requires effort, and effort requires exertion. If you have enough left over that you can follow the news or your favourite talk show, you’re not pushing hard enough.

Get outside and move- preferably off the beaten path.

8) Bodybuilding Is Not Fitness

Bodybuilding is aesthetic body modification, and an unhealthy one at that.

Think about living this way: Lift big for two hours a day, and live for “the pump” you get after each exercise. Walk on a treadmill for another 30-60 minutes. Eat 5000-6000 calories per day of whatever you can put in front of you. Preferably meat and whole wheat bread products. Take incredible amounts of suspect supplements, dosed liberally with cycles of steroids. You are “off-contest” and are, on average, 30-60lbs overweight, 20-30lbs if you are a woman.

Now, for a period of 8-12 weeks, you cut your carbs to almost zero, take every fat burning supplement you can get your hands on, and “cut” yourself down to “contest” weight. You have only enough energy for a workout and to sit on the couch. At the same time, you begin to dehydrate yourself, so that your body “dries out” and your skin is thinner to give the muscles more definition.

You stay that way for 8 weeks or so, long enough for you to paint yourself orange with spray tan and compete in the contests, and then begin to eat at an enormous rate once again. Repeat cycle.

What in there is healthy? Where in there is “fitness”?

9) You’re Going to Hear/Read/See a LOT of Bullshit

90% is bullshit; 9% is the basics, and the rest is cutting-edge. Choose wisely.

The fitness industry isn’t a paramedical industry (although it should be). It’s a SALES industry, and people will tell you ANYTHING to get a sale. Spot reduction, squats are bad for your knees, this supplement makes you bigger, fat burning “zones”, “toning” shoes, and why running for 6 hours a day makes you fit. Buy this to burn off that, buy these to get better at this. Buy my book/seminar/DVD/T-Shirt to be faster/stronger/better than them.

It’s all Bullshit.

The people who actually care will show in their passion, and will never try to sell you anything but their time and knowledge. Very often, they’ll even give that away for free.

10) Education Is the Best Tool In Your Toolbox

Knowledgeable people can make better decisions.

At the end of the day, how you approach bettering yourself is up to you. Whether it’s physically, mentally or emotionally, improving oneself is, at the heart of it, about the ability to do what needs to be done, to push yourself through to the end and see it done, regardless of the toll or effort. In that pursuit, there is no greater ally than knowledge. It can help you see through the fog, distinguish friend from foe, and right from wrong.

Never Stop Learning!

STAY MOTIVATED!

Need More Motivation?

05/29/2011 14:27:00

I'm stuck in work on another bank holiday weekend and struggling with motivation. Being bored and with little else to do for the next 20 minutes, out came You Tube with this peach of a motivation video.

Watch this everyday and keep working on those goals!!

You need Flash Player in order to view this.

Don't stop believing!

STAY MOTIVATED!

THE NO BULLSHIT - NO MAGIC PLAN!

04/05/2011 09:12:00

I was sitting in work yesterday reading one of those free magazines that get sent out to us all the time. I'm not going to name it but the article which got me laughing went something like this,

'Bikini Ready in 10 Days'

'12 Days to a fitter and leaner you'

Drop a dress size in 20 minutes

I think you get the message! God why am I writing this when I should be spending all my hard earned money on the guys selling this fantastic, wonderful amazing new fitness solution..............................................I will tell you why....................................

IT'S FULL OF BULLSHIT!

Time and time again, magazines bombard us with quick-fixes and fitness solutions that promise to give you the ultimate body then let you down just after your money back guarantee has expired!

I appreciate that these articles sound appealing but the truth is, it's not realistic!

Transforming your body takes time and effort. Firstly, if you haven't been exercising for a while, it is likely you will need to work on your basic fitness levels and strength. Secondly, if you have gained some weight, think about how long it took you to gain that weight. I can guarantee you it was not 20mins rapid dress size gain!

Getting rid of excess weight and toning your body takes time. The amount of effort that you put in will speed up results however, these articles are filled with false hopes and there are no long lasting results achieved from the ******* ***** magazine article!

I don't want to come across as being negative, I just want you to know the truth and achieve the realistic results that you deserve. If you want someone to feed you BULLSHIT and tell you how easy it is then keep watching those advertising channels and buying

'the latest fitness accessory to revolutionise your workout'

SWMF's NO-BULLSHIT, NO MAGIC PLAN!

Set Goals

Set yourself a goal. Without a destination to reach, how do you plan on reaching it?

Be Patient

Goals aren't reached overnight. You need to stay motivated to reach that goal. By breaking your goal up into smaller tasks, you increase your chances of seeing some real results. Achieving results no matter how small is a great way to keep you motivated and aiming for the next goal.

Focus on NutritionandExercise

This is the number 1 for seeing body/shape change. Your nutrition has got you to where you are today. If you do not address this fact then I will give you a guarantee. In six months time you will see very little results and have lost motivation. Get this sorted now and start to see some amazing changes in the up and coming months.

Education

This is all about the healthy food options. Don't diet! If you feel overly restricted in the way you eat, or you can't see yourself continuing to eat that way in the long term, then you are dieting. You need to eat in a way that you would be happy to continue for the rest of your life. Eat healthy, whole foods - real foods that are as close to their natural state as possible. Today's convenience foods are loaded with salt and sugar. Eating too much processed foods will hold you back from achieving realistic and lasting results.

Be Positive

If you think 'I can't do this' then the likelihood is you can't. You need to visualise yourself achieving the results you want. No negative talk and the old favourite 'I'll start Monday' Whats wrong with right here. right now?

Be Consistent

Commit to the changes that you need to make to change your life for the better. Plan your meals and when you can fit in time for your workouts. Once this routine has been set up you will feel the difference and start to see the results.

JOB DONE!

Transforming you body is all about the above points. You have to alter you lifestyle. Lets face it, that is what has got you into the position you are in now! Follow these basic points and you will start to feel healthier and be on the right road to your goal.

I wish you all the luck in the world and remember

STAY MOTIVATED!

S.M.A.R.T GOALS!

03/02/2011 21:04:00

I just wanted to let you all in on a little secret to achieving real results. Firstly, you need to set yourself a goal. Easy I know but the amount of people who don't set themselves S.M.A.R.T goals is staggering so,

What are S.M.A.R.T Goals?

S.M.A.R.T. is an acronym that describes the various attributes a goal should have to ensure maximum probability of success.

S - Specific
M - Measurable
A - Achievable
R - Realistic
T - Timed

How Can I Set S.M.A.R.T. Goals For Fitness And Weight-Management?

Whether your goal is to lose weight, gain muscle or just be fit, setting S.M.A.R.T. Goals will give you an edge by keeping you focussed and motivated throughout your endeavour. See how being S.M.A.R.T. pays off:

1. Be Specific About Your Fitness Goal

Most of you might begin with a reasonable goal like “I want to lose weight”, but if you really stop to think about it, that goal is not quite specific enough. What amount of weight do you want to lose? When do you want to lose this by? The answers to this and other so-called “W-questions” make our goals more Specific.

Typically you try to answer the 6-W questions,

Who: Who is involved? That’s easy! “I …”

What: What do I want to accomplish? Again, be specific here: “… want to lose 5 lbs … ”

When: Establish a time frame. “… in two months …”

Which: Identify requirements and constraints. Which way are you going to do this? “… by exercising and eating right …”

Where: Identify a location. The more details you fill in to form a complete picture, the more likely you will be to execute the plan. “… with SWMILFIT sessions …”

Why: Give specific reasons, purposes or benefits of accomplishing the goal. “… so I can be healthy, fit and energetic.”

Drum Roll Please........................................!

“I … want to lose 5 lbs … in two months … by eating right and exercising …with SWMILFIT sessions … so I can be healthy, fit and energetic.”

Seems specific enough!

2. Make Your Goal Measurable

OK so you have set a specific goal and have started making positive changes in your life toward achieving it. But how do you know how well you are doing?

Measuring your progress at frequent intervals is as important as setting the goal in the first place.

This serves a two-fold purpose:

firstly you know pretty quickly whether what you are doing is working or not and you can take corrective action to keep yourself on track.
secondly, the bigger advantage is the motivation that initial success will give you. Nothing will boost your confidence and morale than seeing your body change for the better in the mirror every day.

3. Set Achievable Goals

What if instead of setting a “5 lbs in two months” goal, you decided instead to shed “30 pounds in one month”? Not only is this unrealistic and virtually unachievable, but you are already setting yourself up for failure from the very beginning. Creating reasonable and achievable goals for yourself will propel you to success and keep that motivation factor alive as well. Think small, achievable targets and you’ll be alright because it’s the achieving of small goals that boosts your morale and helps you aim higher.

4. Be Realistic

This is a little different from setting achievable goals. For example you might set yourself the achievable goal of a 32 inch waist in 3 months. That is certainly achievable if you are only a few inches away from your target. But when it comes to the methods you plan to use to achieve this goal, you might start to become unrealistic. “I will run everyday for two hours”, “I will not eat any sweets, cakes or pastries for the next 3 months” and “I will avoid all fried foods” are all examples of unrealistic methods that you have a slim chance of sticking to.

Be realistic and ask yourself what the chances are that you will stick to any drastic change in behaviour.

Do you have two hours to spare for running? Every single day?

You won’t eat cake? On your/kid’s/best-friend’s birthday?

No fried foods? Even on a weekend once a month?

While some of these may be possible with extreme dedication, you are the ultimate judge about whether they are realistic – and sustainable.

5. Stick To Timely Goals

Finally, no goal makes much sense unless you attach a time frame to it. This is the “… in two months …” part of the goal statement. By limiting the time you have to accomplish a goal you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track.

In my opinion this is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time-limit by which to accomplish your goal.

By using the S.M.A.R.T. technique of goal setting to your fitness plan, you will see slow but steady incremental benefits that are bound to raise your morale which will, in turn enable you to to raise your own expectations even higher.

Go ahead – set a S.M.A.R.T. fitness goal right away and work toward it!

Stay motivated!

40 Minutes of cardio - DON'T do it!

02/27/2011 16:21:00

Hi all,

Hope you are all having a good weekend, I've just sat down to watch the Scotland v Ireland match and wanted to write a quick post.

Weight Loss and Cardio!

I have seen a few people running on the treadmill in excess of 40 minutes recently. Don't get me wrong, if you are training for endurance thats fine (even though outdoor running would be better) however, doing in excess of 40 minutes is far too much to do in one go. I have proof of this, just check this out below.

Bless him!

I would aim for the magic 20 minutes. I wont bore you with the reasons, you'll have to trust me. 20 minutes of Cardio will burn plenty of calories and get you one step closer to that goal. Doing 2 separate 20 minute cardio sessions is even better ( I know, gosh this is really in depth stuff).

Research proves that two 20-minute workouts will burn more fat and calories than one 40 minute workout. Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day. This will give you even more body fat burning potential.

So, here is how I would do a normal session.

20 minutes steady state running, then into the resistance/core session and finish off with a 20 minute interval session consisting of,

Run as fast as possible, 1 minute
Walking/light jog, 1.5 minutes
Do this rotation for 20 minutes

JOB DONE!

Let me know how this works for you

Stay motivated!

Are You Getting Results

02/26/2011 10:15:00

Hi all,

I have moved our blog to help us keep track of it better. I have been through this once before but the penny still hasn't dropped for some.

I want to talk about.........................

INTENSITY LEVELS.

Picture this scene, I enter the gym and run into a guy who says to me, "I have been training now for a month and I have not seen any difference in my weight or my shape".

Oh dear I think!

I then have a 20 minute conversation with this guy discussing his goals and what he is actually doing when in the gym. He leaves with a more motivated and enthusiastic attitude. I feel good because I have helped this guy to get the results he wants.

Fast Forward 2 Days

I enter the gym again and I immediately see this same guy on a C.V machine and to my horror, this is what I saw.

I could not believe my eyes. This guy said he trained 2/3 times a week with a mixture of C.V training and some weight training.

YOU ARE READING NOT TRAINING!

O.M.G!

How on earth did he expect to see any sort of improvement in overall fitness and tone when he is clearly just going through the motions and not taking his goals seriously.

"I had an awesome training session today, I burned 750 calories"

Nice one - one thing though, it took you the best part of 3 HOURS to do this. I would of been bored out of my mind.

Take some responsibility!

You have to put the effort in when training........fact! You need to put the body under moderate stress to get the damn thing to adapt to what you are doing. I appreciate that not everyone can train at the same intensity levels but honestly, do you think you would achieve results by putting in a half hearted effort?

Rant over......well almost. One more question before I'm off to the gym to release some of that stress I just built up.

Is that gym you joined in the New Year starting to deliver the results that the "lovely" sales person promised you just before you signed that 12 month contract? (Have you got your free vouchers they promised you on signing up - gosh they must be worth at least £3)

I hope so, gyms that don't deliver give us guys a bad name. I wish you well and crank up the intensity levels to see dramatic changes in the next couple of weeks

I can guarantee that if you train at the right level of intensity following a well designed routine, you will get those results.

Stay motivated!