I have to honestly say that a lot of training runs I’ve done with you for the marathon training I would not have dreamed of doing on my own and I think that ( not at the time!) has been a great help. Especially when I’ve run up Snakey Hill for the upteenth time but then realise I can do this without stopping, I can hear the ‘Rocky’ music near the top now!”
Bob R – Hove 01/04/11

“I’ve really really enjoyed training with the group, to be honest I have no idea how I would have made it through the training without the support that it brings. I certainly would have turned back a lot earlier on a good few runs that’s for sure! I suffered from a knee injury from quite early on in the training and everyone was really good to me, being patient when I needed it and also giving me lots of useful advice on how to work through the pain. It’s really useful having the option of sports massages with someone who knows how you run and the aches and pains that you are suffering from. Also being able to email / text is really great.”
Lucy P, Brighton 12/04/11

“I never thought I would ever say the words ” I’ve run a marathon “  but now I can having just completed the Brighton marathon in 5 hours 11 mins!! I really dont think I would have got through the 16 weeks of training without the help of Rob Callow and his Get Jogging Sunday Marathon training & Wednesday evening sessions, both of which meet at FitForAll in Hove. Rob was always happy to help with useful tips on running and fitness. Training with a mixed group of friendly people really worked for me, we were a mix of abilities which enabled me to pair up with somone on the longer runs. I’m not sure what my next challenge is but I know I will continue to attend the Wednesday session. Thanks Rob, keep up the good work ”
Michelle D, Brighton 12/04/11

Want your dream body for your wedding? You can with HAVIT

• Initial consultation and health MOT
• 1 month nutritional plan and food diary analysis
• 2 weekly 1 hour training sessions
• Monthly review to check your on track for the big day
• We find a range of exercises that you will enjoy, either at home, in the gym or outside
• Free Photographic session in a studio to capture your achievement including a 5×7 framed photograph

Package 1

• 12 sessions over 6 weeks only £504 per person or £552 per couple – that’s only 84/92 per week

Package 2

• 24 sessions over 12 weeks only £840 per person or £936 per couple – that’s only £70/78 per week

 1 hour technique session + 6 super intense 30 minute session with a OLF Qualified Boxing Coach

• Sessions focusing on technique, power and intensity                                                                         
• 3 sessions per week for 2 weeks
• Free nutritional advice
• Free set of gloves

 Who does this package suit?

•  Anyone who wants to learn to box
• Anyone who needs to destress and let out their built up aggression

 Benefits

•  Great stress buster
• Good for hand eye coordination
• Fantastic for weight loss and toning

 Package price £200 reduced to £150 saving £50 (May only)

Kettlebell Kicker:

•  1 hour technique session + 6 super intense 30 minute session with a Premier Qualified Kettlebell Coach
• Focusing on technique, power and intensity                                             
• 3 sessions per week for 2 weeks
• FREE nutritional advice
• Discounted kettlebell with the your programme to use at home

 Who does this package suit?

•  Male or female – the results are great for both
• Anyone who to learn something new and take their fitness to a new level

 Benefits

•  Targets the glutes and core to tone and firm fast
• Helps build strength in all parts of the body

 Package price £180 reduced to £120 (for May only)

 Buddy Bonus:10 Session 1 to 2 Training:

• A free 1 hour consultation including a health MOT, postural assessment and fitness test
• Nutritional advice and food diary analysis        

* Similar fitness levels and goals required.

Who does this package suit?

• Couples or friends
• Competitive people who enjoy the motivation of working with someone else

Benefits:

• Training with a friend or partner is great motivation to try harder
• A fun exciting shared experience

£200 per person.

Programme Revamp & Plateau Bluster

• 1 hour fitness assessment & current programme assessment
• New 4 week gym or home exercise programme
• 1 hour exercise & stretching demonstration session

Who does this package suit?

• Experienced exercisers who want to reinvigorate their programme
• Home exercisers who want to freshen up their home exercise

Benefits

• Revitalises your training programme with new ideas
• Low cost and quick

Package price £75

1 Month Body Blitz

• A free 1 hour consultation including an health MOT, postural assessment and fitness test
• 12 session package – 3 PT sessions per week for 4 weeks
• 1 month training plan
• HAVIT Nutrition pack – 1 month nutrition plan, food diary analysis, healthy eating & weight loss tips
  (over 20 pages of must know foodie facts)
• Lifestyle Managment advice
• FREE sports or deep tissue  massage (worth £40). First month only
• End consultation to assess results of the package

Who does this package suit?

• Ideal for anyone who wants results FAST. Or for somone looking to get back into exercise after a break.

Benefits:

• Guaranteed fast results or your money back. * Conditions apply.
• Lose weight and tone up
• Intense nutritional & lifestyle coaching for even faster results
• Do so safely and effectively with a specific programme for your body

Package price £425 saving £60 (on personal training sessions)  and free massage worth £40

6 week Continuity Package

• A free 1 hour consultation including an health MOT, postural assessment and fitness test
• 12 session package – 2 PT sessions per week for 6 weeks
• HAVIT Nutrition pack – 6 week nutrition plan, food diary analysis, healthy eating & weight loss tips
  (over 20 pages of must know foodie facts)
• 6 week training plan
• Monthly consultations to check your progress & assess your training programme

Who does this package suit?

• Ideal for anyone who requires motivating.
• For anyone who wants to improve their exercise knowledge and technique.

Benefits:

• A weekly session with your trainer to keep you motivated
• Updated progressive programme every month

Package price £425 saving £60 (on personal training sessions)  

3 Month Body Maintenance & Fine Tuning Plan

• A free 1 hour consultation including an health MOT, postural assessment and fitness test
• 12 session package – 1 PT session per week for 12 weeks
• 3 month training plan
• HAVIT Nutrition pack – 1 month nutrition plan, food diary analysis, healthy eating and
  weight loss tips (over 20 pages of must know food facts)

Who does this package suit?

• The exerciser who has motivation but wants to freshen up their fitnesss programme
• Anyone who wants to additional tips on technique or motivation to get the best out of their fitness programme

Benefits:

• Lose weight and tone up consistently
• Intense nutritional & lifestyle coaching for even faster results
• Do so safely and effectively with a specific programmes for your body

Package price £425 saving £60 (on personal training sessions)  

Training plan (£20), Nutritional Package (£40), 14 Fitness sessions & 14 Long runs – (£84 – reduced to £50) – £110

Gold Packages:

Nutritional Plan (£40), 14 Fitness sessions & 14 Long runs – (£84 – reduced to £50)  £90

Nutritional Plan (£40), 14 Long runs – (£84 – reduced to £25) £70

Silver Packages:

Running sessions only – 14 Fitness sessions & 14 Long runs (£84 normally  – reduced to £50)

Running sessions only  - 14 Long runs – (£84 – reduced to £25) – £70

Bronze Package:

Individual components of the packages £20 Training Plan, Nutritional Plan (£40), £3 per run or fitness session

Pay as you go| Drop in runs:

£3 per run

£5 for Fitness session & Long run

A FREE 5k run on monday evenings at 6p.m. is included in this deal.

Participants are requested to book the bootcamp and to attend a pre-bootcamp meeting by calling 0772 9899625.

Bootcamp start dates are:

21^st May – 17^th June 6 a.m. or 7a.m. Pre- bootcamp meeting  18^th May

18th June – 15th July 6 a.m. or 7a.m. Pre- bootcamp meeting 15th June

16th July – 12th August 6 a.m. or 7a.m. Pre- bootcamp meeting 14^th July

More bootcamps will run later in 2012. Dates to be confirmed.

Location: Hove Park

Small details:

• All 12 sessions in 4 weeks  must be attended. No cancellations, transfers or refunds for missed sessions.
• 4 week offer available for 6a.m. or 7 a.m sessions and at Hove Bootcamp only
• Please bring the LivingSocial voucher and a completed PAR-Q (health questionnaire) to the pre-bootcamp meeting
• A minimum of 8 people must be booked onto a 12 session bootcamp for it to run.

Click here to return to Hove Bootcamp site

Click here to return to Shoreham Bootcamp site

These sessions are designed to be dropped into in the evenings. Maximum Bootcampers are requested to complete a health questionnaire before participating.

A FREE 5k run on monday evenings at 6p.m. is included in this deal.

Hove Bootcamp times: Tuesday and Thursday at 6p.m. and saturday 11.30a.m.

Location: Hove Park

Shoreham Bootcamp Times: Monday, Tuesday, Thursday at 7.15p.m.

Location: Adur Recreation Ground

Small details:

• First come first serve when booking places on the bootcamp. Sorry folkes but existing HAVIT Fitness customers have priority booking
• All 6 sessions must be booked in advance via the on-line booking system and used within a 4 week period. When booking each session you must enter your voucher code and email address
• You can attend the Hove or Shoreham bootcamp locations as part of your 6 sessions
• Please bring the Livingsocial voucher and a completed PAR-Q (health questionnaire) to your 1st session.

Click here to return to Hove Bootcamp site

Click here to return to Shoreham Bootcamp site

So what is BMI? It stands for Body Mass Index. It is a quick way to measure human body fat based on an individual’s weight and height. BMI does not actually measure the percentage of body fat. It was devised between 1830 and 1850 by the Belgian polymath Adolphe Quetelet. Body mass index is defined as the individual’s body weight divided by the square of his or her height. The formulae universally used in medicine produce a unit of measure of kg/m². BMI can also be determined using a BMI chart, which displays BMI as a function of weight (horizontal axis) and height (vertical axis) using contour lines for different values of BMI or colors for different BMI categories. (source WIKIpedia).

The NHS use BMI as a quick indicator for your weight. It is called the Healthy weight indicator.  Visit the web page below, having found out your height in cm and your weight in kg or stones and llbs:

http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx

Depending on your weight and height your results will be placed in the underweight, healthy weight, overweight or obese categories.

There are several problems with the BMI as a reliable indicator for health. If someone is de-conditioned and unfit then the scale will work as the larger your weight is to your height then the return is overweight or obese. However, if you are tall, heavy and well muscled, the BMI return will also be that you are overweight or obese.  Similarly, if you are short, heavy and well muscled, the BMI return will also be that you are overweight or obese.

Is there a better option than BMI? Yes. It’s to measure an individual’s body fat percentage. This calculation or measurement shows how much fat is in a person’s body which is a far more accurate reflection of health. See below:

In the free consultation with a HAVIT trainer, you receive not only a Body fat Percentage reading but the following useful health measures – Muscle %, Visceral fat (amount of fat around your organs), Blood pressure, Resting heart rate, circumferential measurements and flexibility tests. If you’d like to have these tests completed for free and to find out how a HAVIT trainer can help you click the free consultation button at the side of the page now!

As in many aspects of life, your mental attitude towards a subject or task directs affects your performance and therefore often the outcome. In sport particularly, you are seeing an increasing use of sports specific psychologists and mental performance coaches. When very fine margins are at a stake the continuing belief you can achieve a goal or win can make the difference between finishing 1^st and 2^nd or scoring that penalty or holing that putt. Additionally, learning coping mechanisms to handle pressure situations often help the sportsman successfully complete their task under the utmost pressure.  For more sports specific information click here

So how can a positive mental attitude help the “normal” exerciser?  In short, it can help in lots of ways. If you have decided to dedicate an hour of your time going to the gym or running then you may as well get the most out of it. I will give the example of a gym workout to demonstrate the benefits of a clear plan and a positive mental attitude has on exercise.

Gym workouts – two of the biggest complaints about gyms and their effectiveness for the exerciser is lack of results and boredom. This in itself is a little unfair as often it’s the exerciser should hold some of the responsibility. However the way to crack your results and motivation is to head to the gym with a positive mental attitude and an exact plan on what you will undertake. Here are some tips to get the maximum out of your workout:

• Take a notepad with your workout written down. With weights workout – Write down the set, reps and weight completed whilst timing your rest between sets. With cardio workouts (running, rowing, cycling, cross training)

• Leave your phone in the changing room to avoid distractions. Take a generic music player with upbeat music that helps you focus on the workout. If you are running, the difference a good track soundtrack can make is up to 10%

• Know what you did last time on the exercise or cv. If you completed the sets (with good technique), reps without struggling then you might look to put the weight up by a small amount and try to complete the rep range. If you are rowing for 1000m try to beat the time you recorded previously. Have mini goals during the workout helps you focus and feel like you are progressing. You may not beat your previous time every time but attempting to do so will provide you with a good focus.

• When the going gets tough either when you are struggling on a weights exercise focus on pushing through that painful barrier and getting one more rep out. Often when you think there’s nothing left there is but it’s your mental determination to recruit those last few muscle fibres. This is where a personal trainer will help you consistently achieve more than you would by yourself. Equally if, for example, you are running and really want to stop, set yourself a mini goal of running another 100 yards to the next lamp post. By that time often the feeling in your body has changed and you can continue. Distracting yourself from the fact that exercise hurts helps you do more. Try it and see! As a  personal trainer and runner I have to get into this mindset and use these techniques so that I get the most out of my workouts.

The benefit of approaching exercise with a can do, determined attitude cannot be underestimated. If you go to the gym or park with the thought that it’s just another workout your likely to get limited benefit. But if you go with thought that I will do better than last time (cos you know what you did)  then you are likely to succeed. Equally learning ways to cope with the difficult part of exercise which is to manage the painful part, then your route to good results and satisfaction in exercising is set.

What is the definition of fitness or “being fit”? The answer often depends on who you ask! And people approach fitness for different reasons; some want to look good only whether losing weight or putting muscle on; some want to train for an event or sport; and some just want to train to keep healthy. In all of these motivations, people use a mixture of strength and conditioning training (weights and cardio vascular training (running, cycling, rowing) to achieve their goals. However, the one area that often gets neglected in pursuit of these goals is stretching. Certain disciplines like yoga and pilates concentrate on postural awareness, core strength, stretching and breathing but many other fitness regimes acknowledge stretching as important but do not make it a priority.

Personally, I really enjoy stretching as it makes me feel better especially after running. However, if you are inflexible it can be not so enjoyable and it takes time and patience to learn to do so effectively. Here are a few tips on how to mentally and physically approach stretching:

• Relax and breathe slowly. Tight muscles respond when the whole body and mind start to relax. Strenuous activity (which exercise often is) makes the muscles and mind tense. Breathing slowly will massively help the effectiveness of the stretch.

• Be patient. Effective stretching takes time. A minimum of 30 seconds per stretch is recommended. As a runner, I can run up to a maximum of 4 hours (only occasionally when running a marathon) but it can still be over  2 hours in the weeks leading up to the marathon. In this case I can spend up to 2minutes a stretch, sometimes longer if I feel its’ necessary.

• Mentally connect with the muscle you’re a stretching. Too often I see people stretch without thinking what they are doing or which muscle they are stretching. This leads to bad technique and ineffective stretching. To get the most out of stretching (and indeed out of exercise in general) it really makes a difference if you concentrate on it.

• Learn good technique. Coupled with point 3 about concentration, good technique is essential with stretching. A matter of millimetres can make the difference between a good stretch and an ineffectual one.

• Learn to love stretching. It’s an aspect of fitness that is underrated. Often because the benefits are not immediate or visible. However, if you want to exercise for longer and more likely to be injury free, then get involved with stretching. It will allow you to maintain better posture and continue to exercise, play sports and general move more freely and confidently as you get older.

I finished the Brighton half marathon today, stretching for 15 minutes at the end. Later tonight I intend to use a foam roller and SMR (self-myofacial release) to ward off any aches and pains for tomorrow. So next time you think about skipping stretching, pause and think maybe a few minutes won’t hurt! It will probably help you feel much better the next day!