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Summer Camp 2016

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MND 2016 Summer Camp!!!!!!

This is for MND Health Members and MND Fitness members only. Please let me know as soon as possible who’s coming.

June 9th-12th

June 8th: Travel to Brecon, the heart of Brecon Beacons.
I was going to book us into the campsite I have used for 30 years, it’s posh and costs £16 per night, but I have found a new campsite to try for just £7.50 per night, has free Wi-Fi and views over the Beacons! Result…it’s on a farm, might be more ‘rustic’ but has toilets and hot showers, so all is good!

Nice pub for evening meals is just 20 mins walk (4 mins car) away.

June 9th: Hike on Beacons – we may do Pen-y-Fan by ‘Karl’s route’ again, or we can travel over to Fan Foel is the Group want to get away from the crowds. Both are lovely days out. Distance will be between 8 to 12 miles, depending on group ability. We have all day so it’s chilled.

June 10th: Gorge walking! A dun day in a wetsuit jumping around in rivers, getting wet, scrambling on rocks and having a good laugh! Fully guided, and safe, and jumping into deep pools is optional, no one will force you to do anything. Suitable for all, so long as you have basic level of fitness. Consistent customer feedback says it’s a great fun day.

June 11th: Pony trekking on Brecon Beacons. We go out for about 2.5 hours on horses, mostly off-road, up into the hills, guided of course, suitable for all levels, beginners can walk, more experienced riders get a chance to canter off into the yonder…faaarrkkk that sounds so cool!

June 12th: Chilled Sunday. We can make up a picnic, go to the Talybont reservoir and relax. You guys always enjoy getting to know each other and having time to chat, so our last day will give us that time. However, if a few of you want to push on down to Chepstow with me and have a crack at some 200 foot high rock climbs, then we can do that – but please be aware that I only have enough equipment for this to be realistic for tops 3 or 4 people. It’s not like the super-easy, user-friendly beginners rock we did at Summer Camp last year!

Costs:
Camping £7.50 per night, 4 nights = £30 quid
Gorge walking £65 per person – they provide wetsuits and all safety gear, helmets, etc.
Pony trekking: £37.50 per person
Food, fuel, etc.

So if you are up for the lot, then it’s about £135 per person.
All activities optional. This is a MND Members group trip, it’s all just for fun, and maybe to push your comfort zones a little, we just want to have a laugh. Gorge walking not suitable for young kids, and pony trekking does not allow under 11 yr olds.
If you want to come and join in some or all, you are welcome – don’t think it’s some ‘fitness bootcamp’ as it’s not. All activities are optional, and if you fancy coming but not ‘activity X’ then you can go do other stuff, explore the area, Brecon, Abergavenny, the Beacons visitor center, so shopping down in Cardiff, whatever you want to do.

Friends and family of you members are welcome, but remember this is an MND trip, this is for you lot, US lot, to hang out together, it’s a health/nature/outdoors thing, we don’t want to be swamped with 20 non-MND’ers who all want to get drunk, it’s not that sort of trip!

Last year Summer Camp was awesome fun!

I need to pay deposits to confirm our activities, ASAP next week, so please, let’s get booked up fast.

Let me know folks!

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Posted in: Coming Events

Weekly Exercise Routine

UTP - BC 6

Day of the Week Monday Tuesday Wednes Thursday Friday Saturday Sunday
Type of Training Endurance Strength Endurance Muscle Endurance Endurance Strength Cardio
Possible Exercises Running, cycling, swimming, hiking Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc. Running, cycling, swimming, hiking Quicker movement. A lot of core and bodyweight exercises. Larger amounts:- 200-300 of each exercise Running, cycling, swimming, hiking Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc. High energy, short bursts. Sprinting, HIIT training, tabata, 20 seconds hard, 10 second rest.
Week 2
Day of the Week Monday Tuesday Wednes Thursday Friday Saturday Sunday
Type of Training Muscle Endurance Endurance Strength Endurance Muscle Endurance Cardio Strength
Possible exercises Quicker movement. A lot of core and bodyweight exercises. Larger amounts:- 200-300 of each exercise Running, cycling, swimming, hiking Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc. Running, cycling, swimming, hiking Quicker movement. A lot of core and bodyweight exercises. Larger amounts:- 200-300 of each exercise High energy, short bursts. Sprinting, HIIT training, tabata, 20 seconds hard, 10 second rest. Slow controlled movements. Playing with Kettlebells, resistance bands, medicine balls etc.
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Posted in: Workouts

April Newsletter

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Posted in: Monthly Videos

Lasagna ( with courgette)

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Ingredients

  • 2lbs of local grass fed, free range beef (or other meat)
  • tin of chopped tomatoes
  • 1/3 tube of tomato puree
  • red pepper
  • 2 big hand fulls of mushrooms
  • A large onion
  • A bulb of garlic
  • 2 teaspoons of paprika
  • teaspoon of coriander
  • teaspoon of mixed herbs
  • salt and pepper
  • 300ML of Sour cream
  • 4 large courgettes
  • A sprinkling of grated extra strong cheese

Instructions

  • Heat up a large pain with a knob of butter and add the mince. Break it up and keep turning until it’s brown.
  • Drain the mince and leave in a bowl. Return the pain to the heat and add the finely chopped onion, pepper, mushrooms and garlic.
  • After a few minutes add the paprika, coriander, mixed herbs, salt and pepper. Stir few a minute, then add the tin of tomatoes and tomato puree.
  • Give it a couple of minutes and finally add the cooked mince back into the pain.
  • Slice the courgette in long lengths and place until the grill for a few minutes each side, this will help them retain their structure.
  • Now prepare as a normal lasagna in an large oven proof dish. Add half layer of mince, cover with half the courgettes, spread sour cream of the courgettes, add the remaining mince, courgette, then sour cream,
  • Sprinkle with the cheese and maybe a few more herbs and cook for a further 25 minutes at 160.

Nice with a leafy salad or some homemade sweet potato wedges if your hungry.

Job Done.

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Posted in: Recipes

A light lunch

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Awesome salad which was made for our guests at the Lutterworth Health Seminar.

 

Eggs, avocados, tomatoes, green peppers, red peppers, red chilies, cucumber, spring onions and radishes, on top of a bed of spinach. Covered with extra virgin olive oil and a variety of seeds.

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Posted in: Recipes

Emily L. Testimonial

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Name:- Emily L.

Age band:- 30-50

When did you join:- Beginning of Jan 16

How did you hear about us:- Post on Facebook Selling site

What have you gained from being a part of the MND community:- Fitness, friends and fun while reducing stress

What is your favourite type of class:- All of them! I was a little apprehensive to start as I didn’t know what to expect in my first class, now it is one of the things I love about the classes – you walk in and have no idea what is going to happen for the next hour. Every one of the 20+ classes I’ve been to so far has been different. I do love using the slam balls, kettlebells and pads.

How would you best describe the instructors and the support they give:- Both instructors are welcoming, friendly, encouraging and just the right amount of mad! They make sure you’re doing the moves correctly, give you personalised modifications if needed and push you to get the most out the class.

Is there anything else you would like to add:- The classes are very friendly with a great mix of people of all ages, ability and gender. I’m really glad I took the chance of responding to the ad, something which I wouldn’t normally do, as I now really look forward to my Sunday, Tuesday and Thursday classes.

Would you recommend MND Fitness:- Definitely.

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Posted in: Testimonials

Alison Haywood Testimonial

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Name – Alison Haywood
Age Category– 50+ but only just !
When did you join – joined in November 2015
How did you hear about MND Fitness – chatted to MND in clock towers
What have you gained the most from MND Fitness – gained a real drive to exercise and love the ‘good’ feeling I get after a class , even if I’m right grumpy before I go
What is your favourite type of class – favourite class ? Well I’m not sure I can answer , they are all so varied and I enjoy them all
What can you say about the instructors and the support they provide – instructors ? Hmmm ! Really supportive and encouraging even if sometimes you feel they are enjoying the pain we feel
Is there anything else you would like to add – I now have some muscles never had muscles that show on my arms !
Would you recommend MND Fitness to family and friends – most definitely!

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Posted in: Testimonials

Lorna’s testimonial

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Name: Lorna & Steve
Age band: (Over 40 but under 50)
When did you join: Joined November 2015
How did you hear about MND Fitness: Heard about them from our daughter
What is your favorite type of class: Our aim was to be fit enough to ski, aim accomplished! Just back from my first ski holiday and legs were strong! Fav class was when I was leap frogging over steve (never laughed so much) – Steves fav is pyramid classes.
What can you say about the instructors and the support they provide: Only met other fella once but very nice – Stuart your an absolute inspiration, your passionate about your work and it’s not just the friendliness of the class but also the moral and motivational support that you give that entices us to keep coming back, despite our extremely busy lifestyles. Next ski holiday booked so your stuck with us x
Would you recommend MND Fitness to family and friends: Yes highly recommend
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Posted in: Testimonials

Amy’s testimonial

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Name:  Amy Pollard
Age band: 16-30
When did you join: November
How did you hear about MND Fitness: From my parents who found out about MND from the stand in the clock towers
What have you gained from being part of the MND Fitness community: Healthy eating tips, fun enjoyable fitness classes, like minded people, release from everyday stressed
What is your favorite type of class: NOT CARDIO!!!
How would you best describe the instructors and the support they give: friendly, approachable, motivating, push you out of your comfort zone, positive
Is there anything else you would like to add: it’s just a lot of fun whilst also helping to get fitter and healthier
Would you recommend MND Fitness to family and Friends: YES!!

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Posted in: Testimonials

Sprints

sprintProgramming

Sprints are an anaerobic exercise, in other words, it uses type 1 muscle fibers which do not need a supply of oxygen to perform. These are your fight or flight muscles, they are very explosive but can only perform for a short period of time (seconds). Sprints are essential when building strength speed and power.

Sprinting is the best of all anaerobic exercises for your cardiovascular system. In one study it has been shown that few 30 second sprints are equal to an hour of aerobic training such as jogging.

Some of the benefits of sprinting:-

 

  • fast muscle gain & fast fat burning supplements and speeds up metabolism
  • Increases human growth hormone that rejuvenates your entire body and makes you look younger and more appealing
  • Improves heart function in way that aerobic exercise can’t
  • Strengthens bones and improves joint function
  • Improves your physical health and mental well being
  • Improves your immune system even better than aerobic training
  • Increases your lactic acid threshold and endurance
  • Removes toxins through perspiration and exercise induced lymph drainage
  • Increase of fast twitch muscle fibers as well as increase in strength, speed and power

What to do.

Find a local football pitch.

Jog 3-4 laps around the pitch to warm up. Stretch and loosen up your thighs, hamstrings, calves and buttocks.

Then

Sprint along the goal line from one corner flag to the other then walk along the side line from one end of the pitch to the other to recover.

Back straight, chin up, breath from your diaphragm, long strides, high knees.

10 sprints, the first two at 80% of your maximum effort to make sure you warm and ready, then the 8 more flat out as fast as you can all the way to the line.

As you improve you could sprint the side line and walk the goal line.

Sprints only need to be done every 7-10 days.

Get outside and push it guys. :-)

 

 

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Posted in: Workouts