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Tag Archives: exercise

Boot Camp Timetable 2011 in Leicestershire





Rawlins College, Quorn Indoor 1845-1945hrs All Welcome


Beacon Hill Outdoor 0645-0745hrs

(re-starts Apr 2011)

All Welcome


Foxton Locks Outdoor 0930-1030hrs

(re starts May 2011)

All Welcome


Beacon Hill Outdoor 0645-0745hrs

(re-starts Apr 2011)

All Welcome


Beacon Hill Outdoor 0930-1030hrs All Welcome


Bradgate Park Outdoor 0930-1030hrs

(re-starts June 2011)



All stefantaylorfitness Boot Camps are designed for all, whether you are re-starting after a break or you have been training for a while and are now looking for a fresh challenge.  2010 see’s new sessions being added to the timetable to give you a greater availability and choice of frequency to exercise effectively and gain those results you so desire.  Every session has one thing in common, enjoyment.  Exercise should be something you both feel the benefit from and wish to do again and again.

Rawlins Boot Camp: An indoor Boot Camp that changes its’ emphasis every 4 weeks, so you are constantly being challenged and will see and feel progress as a result.  This session has been designed to guarantee you burn calories, tone up and strengthen.  Suitable for all, this class gives the comfort of being indoors and will ensure you leave feeling invigorated. 

Foxton Locks Boot Camp: Situated between Market Harborough and Kibworth, Foxton Locks provides an excellent environment to challenge all levels of fitness and is a small group session with a personal touch.  A combination of cardiovascular exercise and resistance work will ensure you burn calories, tone up and lose weight and guarantee you improve your fitness levels making for a fitter and healthier you.

Beacon Hill Boot Camp: A fun, rewarding and challenging session that is based in this fabulous park.  This outdoor session is guaranteed to give you the results you desire and leave you looking and feeling energized.  Moving between several locations in the park, each session will work to improve strength, co-ordination, aid weight loss and tone up improving fitness levels and will suit all abilities.

Bookings:  All bookings can be made in advance either via telephone 07811 28 42 92 or via email if you require further information please contact via the same means or visit our website

Enjoy your fitness


A great set of abs, also known as a 6-pack are a sign of being in great shape, but for most people they remain hidden beneath a layer of body fat.

You can do all the sit-ups in the world, but if you’re holding a layer of fat around your stomach, no one’s going to see them.

Fantastic abs aren’t impossible, anyone can get them, it just takes commitment and know-how.

The good news is that you’re going to learn what to do so you too can have the most coveted prize of a great physique – a 6 pack!

Reduce Calories

For your abs to be visible, you have to strip the fat away and this is done by creating a negative energy balance (burn more calories than you consume). Many fitness gurus suggest combining exercise with a calorie reduction of 500kcals below your current intake (try gradually reducing your calories by about 50kcals per day, until you’ve reached the 500kcal target). This should promote a gradual fat loss of around 1-2lbs per week.

TIP: Don’t reduce calories too quickly, or you’ll risk suppressing your metabolism, inhibiting fat loss and crave too much.

Eat More Protein

Many people fail to realise the importance of protein when trying to get lean. Insufficient protein leads to something called a negative nitrogen balance, which leads to loss of muscle mass and a slower metabolic rate. Protein supplements are an easy way to quickly increase protein and provide an instant hit of high quality whey.  Protein can also aid fat loss because it requires more energy to process than fat and carbs.

TIP: Try consuming 2g of protein per Kg of body weight, daily.

Eat Slow Digesting Carbs

To sustain fat loss, stick to small servings of low glycaemic carbs. This will avoid big blood sugar levels spikes and the increase in insulin which is so effective at storing excess carbs as fat. Stick to complex carbs such as oats, low GI fruits and brown rice. Avoid high glycaemic foods (potatoes, cakes, confectionary bars, sugary drinks, white rice, bread and pasta, etc. at all times except post exercise)

TIP: Your body processes carbs better in the morning, so limit your carbs in the afternoon and evening – This should speed up fat loss.

Eat Essential Fats

Fat in itself does not make you over-weight, only excess calories, inactivity and excess bad oils make you fat. However, fat is calorie dense so any fat you eat must be more of the healthy type. Increase your consumption of EFA’s (essential fatty acids), as these can actually increase your metabolic rate. If you concentrate on eating lean proteins (chicken breast, lean red meat, fish, free range eggs) and healthy carbs, you are dramatically reducing unhealthy fats. You should then aim to consume a small serving of healthy fats with your meals, including:

  • Extra Virgin Olive Oil
  • Oily fish
  • Avocadoes
  • Nuts (except cashews)
  • or an EFA supplements

Eat Every 2-3 Hours

Eating 5 or 6 small meals is vital to reducing body fat by reducing cravings and the release of the catabolic stress hormone, cortisol (cortisol inhibits the fat burning process, so don’t skip meals), by controlling cortisol you dramatically reduce muscle breakdown.

TIP: To keep your body in a fat burning mode (positive nitrogen balance) always include a source of high quality protein (lean meat, fish, eggs) and consume a glass of water with each meal. Never skip breakfast.

Weight Training

Weight training is essential to maintain a high metabolic rate and develop an impressive 6-pack and when you reduce calories, your muscle tissue risks being burnt as fuel. Weight training counteracts this problem by promoting protein synthesis and natural hormone levels, preserving your hard earned muscle tissue.

TIP: Stick to heavy compound lifts such as dead lifts, squats, bench presses and the shoulder press and get your session completed within 45 – 55 minutes. Weight train 2-3 times per week.


Cardio is the traditional ‘fat burning’ exercise, but it’s important to do it correctly to promote fat burning while preserving muscle.


This doesn’t matter whether you are just starting out or are very fit, high intensity interval training (HIIT), such as 10 x 100m sprints separated by 2 minutes of brisk walking. HIIT produces a large excess post-exercise oxygen consumption (EPOC) (the amount of energy required to return your metabolic rate back to pre-exercise levels). If you create a big EPOC, your metabolism will be increased for hours while your body recovers.

TIP: To prevent muscle being burnt as fuel, consume fast digesting protein before cardio sessions. Keep sessions under 60 minutes and perform cardio and weights on different days.

Ab Exercises

Ab exercises build and tone your abdominal muscles, but ab exercises alone will never give you the mid-section you crave. Spot reduction (burning fat from a particular body part using targeted exercises) is a myth, so performing 100 sit-ups a day will not melt away abdominal fat, nor will those electrical stimulant machines! Use ab exercises to sculpt your Core area, then use a strict diet and exercise programme to reveal them.

TIP: Stick to basic crunches, hanging leg raises and oblique crunches. To build rugged 6-pack muscles, you’ll need to add weight (carefully so as to avoid injury) in the 6-12 reps range. For general toning, stick to lighter weights and higher reps (10-20 rep range). Train your abs 2-3 times per week.

Night Time Nutrition

A small protein meal prior to bed is a trick used to prevent muscle loss when sleeping, whilst also promoting fat burning. Protein Supplements provides a boost of easily digested amino acids, ideal for creating a muscle maintenance state before bed.

Follow my advice for the next six weeks and you’ll be amazed at the changes in your ab definition and tone. Remember that your Core muscles won’t appear by magic, so you’ll only get out what you put in.

Enjoy your training


Keep On Track With Your 2011 Fitness Resolutions







It’s about this time of year, if not sooner, that people have all but given up with their New Years Fitness Resolutions but using these simple steps, you’ll find you are more likely to keep on track with achieving them and striding into the Spring and Summer months feeling fit and ready for beach.


Train with Friends :


It’s easy to skip a session when training by yourself but if you have made an arrangement with friend(s) you won’t be missing another Boot Camp session, meaning that stubborn body fat will soon be a thing of the past.  A study has shown that those who trained with friends felt a greater rush of endorphins and were able to sustain higher intensity exercise for longer


Make a Lunch Date: 


Squeezing sessions into times when you usually socialise, such as lunch breaks, after work or weekends, makes your more likely to submit to the temptation of missing them.  By fitting a session into a lunch break or taking your kit to work to go straight to a session after work means it’ll soon become part of your daily routine.  This type of daytime training will also mean you will be happier and feel reduced stress levels.


Keep it Realistic: 


One of the most common reasons for ditching exercise in around this time of year is that your goals have been unrealistic.  Get some expert advice and have a fitness program or nutrition plan designed for you and this will make sure your objectives are SMART: specific, measureable, achievable, realistic and timed.


Don’t do Too Much:


 Aching muscles provide an easy excuse to stay at home but this will be a normal result after challenging exercise, simply give yourself a rest day and most importantly ensure you are getting around 8 hours sleep.  Avoid training the same muscles groups 2 days in a row.  These things are essential for maintaining results and remaining motivated.


Enter a Race:


 You may think this really isn’t for you but it really will help focus your mind for preventing you from skipping sessions. There are a vast number of events out there from 3km fun runs to ultra marathons, so next time you’re checking your emails take 5mins to search something online.

Reward Yourself:

While consistent training is vital for success and achieving those goals, something I strongly advocate is having a little downtime.  So if you have been sticking to your training plan, then eating some foods you really enjoy is a great reward.  Have a cheat day once in a while just as long as you commit to working hard the rest of the time.


Follow these simple steps to success and see the results you are really looking for, we can all talk about what we’d like but not all of us achieve it, be one of those people who achieve.

If you would like further advice on how to start your SMART training plan then contact me and we can design a plan for you.


Enjoy your Training



One of the most important factors in injury prevention is warming up and cooling down, and should not be neglected.
Warming up refers to a preparatory phase at the beginning of an exercise session. Warming up generally involves a period of low-impact exercise regimes which prepare the body for the more strenuous aspects of the sporting activity. Warming up is an important aspect of exercise in
reducing the risk of injury that would possibly happen if over stretching occurred, without being physically warmed up and prepared for exercise.
Cooling down refers to a short period at the end of an exercise session. The cooling down phase, again, tends to involve a short period of low-impact exercise which gradually returns the body to its ‘resting state’. The cooling down phase is believed to reduce the risk of muscular soreness which may occur the day after an exercise session, and reduce the risk of fainting or collapse after such a session.

The Warming Up Session

An exercise session should always commence with a period of warm up. In some cases it may take the form of a series of specially designed preparatory exercise, whilst in other sessions it will simply involve performing the activity at a low density before increasing the intensity to the desired level. The warming up period is important for the following reasons:

• It gets the body ready for the physical exertion that follows. This optimises the physical condition, enabling the body to cope more easily with the activity. It also enables the athlete to get the most benefit from the session.

• If the warm-up session has specific movements relating to the sporting activity the muscles can be re-educated in preparation for the coming activities.

• It reduces the risk of injury (cold muscles do not stretch very easily) and it reduces the risk of premature fatigue which can occur if the cardiovascular system is unprepared for
strenuous activity.

• It prepares cardiac function for increased activity and reduces the risk of stress being placed on the heart.
A typical warm-up may involve some ‘loosening exercises’ followed by a few minutes of low impact aerobic activity and then a series of stretching exercises. This may last for approximately five to fifteen minutes depending upon the intensity of the session which follows. Loosening
exercises at the start of the warm up may include activities such as ‘mobility movements’ and ‘jogging on the spot’. These are gentle activities which begin to prepare the body for exercise and are especially important if you have been inactive for a while.
The aerobic exercise may involve activities such as cycling on an exercise cycle. This has the effect of increasing the heart rate, diverting blood to the exercising muscles and raising the overall temperature of the muscles.

Dynamic Stretching exercises provide the final phase of warm up and ensure that the muscles and tendons are prepared for the exercise. An important reason for doing dynamic stretching exercises is to prevent the muscles and tendons from being overstretched during the session.
Such a warm up will also prepare the joints for physical activity.

The Effects of Warm Up on the Body are:

• Cold muscle, tendons and connective tissue do not stretch very easily. Stretching without a warm-up is therefore unlikely to produce the best effects. Warming up also relaxes the body and muscle which further allows them to be stretched effectively. It is also believed that cold muscles and tendons are more prone to damage since they are more likely to tear when cold.

• A warm-up increases the heart rate gradually, and aerobic exercise prepares the heart and cardiovascular system, together with the muscles, gradually, for exercise.

• Exercising, without warming up, may cause the muscles to work without an adequate oxygen supply. As a consequence, lactic acid accumulates and the muscles may become prematurely fatigued.
A warm-up increases the temperature of the body. This increase in temperature facilitates and speeds up many of the processes associated with exercise metabolism. It increases the rate of nerve impulse transmission, the rate of oxygen delivery to the muscles.

Cooling Down

A cool-down involves a short period at the end of an exercise session during which the physical activity of the body is gradually reduced to almost its resting level. A cool-down therefore often involves a period of low-impact aerobic exercise which is gradually reduced, followed by a few gentle stretching exercises. This has a number of effects.
The gentle aerobic activity helps to get rid of any metabolic waste products which may have accumulated during the exercise session. The benefits of an active recovery are believed to be related to the muscles continuing to receive a more extensive supply of oxygenated blood, which
will also assist with the removal of metabolic waste products.
During exercise the blood is being pumped around the body by the action of the heart. However, the blood is assisted in its return to the heart via the venous system and muscular contraction. If you stop exercising suddenly, the heart continues to beat fast, sending blood around the body,
but, because the exercise has ceased, the blood is no longer assisted in its return to the heart. It is suggested that this is one of the reasons why people sometimes feel faint after exercise. During a cool-down, the heart rate is gradually lowered to its resting level and the venous return
continues to be assisted by the actively contracting muscles, thereby preventing this problem.
After exercising, and following the cool-down period, your heart will still need a period of time to settle back down to its full resting rate but should be within 30 beats of what it was before the exercise session started. This will, of course, be influenced by your overall physical condition. It
may also be influenced by the content of the session, with more demanding sessions requiring a more extensive cool-down. The cooling down period also provides an opportunity for the inclusion of additional stretching exercises, which may be desirable especially if they were not included as part of the main session. The inclusion of stretching exercises within the cool-down period not only helps to gradually lower the activity level of the body at the end of the session, but it may also prevent stiffness the following day. The cool-down period is also likely to take place when the body is warm, making the muscles more receptive to stretching. The most effective stretching can therefore be performed at this

Enjoy your Training