Blitzbok Fitness

**Check out the new business page, please follow and like us on Facebook and Instagram.* Repost: Prime Fitness congratulates Prince Harry for his frank admission in his interview with the Daily Telegraph that he suffered mental health problems following his mother’s death. He highlights the fact that it was only by admitting he had a problem, and talking about it that he was able to start on his road to recovery. We offer him and anyone else who may be struggling with menta...l health problems our good wishes and support. There is a link between good mental and physical health, and while one does not automatically follow the other, good physical health and exercise regimes are ways of relieving stress which is one cause of mental ill-health. Don’t let other problems get in the way of your exercise regime. If you would like to try boxing and get a better understanding why it helps free the mind and improve your fitness then try a free Blitz Fit session. At Prime Fitness our aim is to treat all our clients as individuals, because everyone is different. Everyone trains for different reasons and we want to help our clients to support their physical and mental health. If you are struggling with mental health issues, or would just like someone to talk to, Heads Together recommends getting in touch with the specialist confidential helplines run by its partners. For more information, visit headstogether.org.uk/support. Mind the mental health charity, can also be contacted on 03001233393 or mind.org.uk
#mentalhealth #support #mind #headtogether #beingopen #talktosomeone #spreadtheword #primefitness #transformationbegins #ledbury #malvern #personaltrainingstudio #boxing #blitzfit #healthbenefits #healthymind #healthybody #freesession
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The Transformation has began, @primefitness_pt and @blitzbokfitness has become one operating from a private studio and working under the name of prime fitness. If you follow this page go check out my new pages Instagram - @primefitness_pt Facebook - primefitness or go into our website for more information www.primefitnesspt.com #pt #transformation #blitzbokfitness #primefitness #goals

Would like to say a massive well done to my clients Tracey, Charlie and Ali all taking part in the weekends wolf run and doing amazing! All the hard work your putting in is really starting to show and you are all doing amazing. Goals after goals are being smashed and achieving them and feeling better is he main thing, Keep up all the hard work! #pt #wolfrun #personaltraining #running #fitness #goals #achieve #beleive #blitzbokfitness #primefitness

On its own, the treadmill is a very effective fat fighting tool. However if like most people you are time restricted, then every minute of your workout counts. Don't waste your time plodding along on the treadmill! By applying high intensity interval training (HIIT) principles to your next treadmill workout, you can increase the amount of fat your burning per session - in for less time. The benefits of short, high intensity training session are all about your post recovery st...ate. If your working harder your going to have a slightly elevated heart and better metabolic rate, meaning your burning more calories over the recovery period as well as when you're actually training.
But how much of a payoff does HIIT really offer over traditional, steady-state cardio? Some studies have shown that HIIT burns up to nine times more fat than traditional cardiovascular exercise and keeps your metabolism evaluated for more than 24hours afterwards. This means you are going to keep burning calories long after you have finished exercising. It's what happened's outside and after the gym that counts so why not try HIIT. Struggling for motivation for this type of exercise but want to shift that unwanted weight? Contact me now to arrange your free initial consultation and start your personal training sessions. #pt #hiit #hiitworkout #blitzbokfitness #goals #achieve #gym #fitness #lettheblitzbegin #hiitcardio #hiittraining
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Mobility, range and flexibility is as important as helping someone lose weight, today we used simple but very effective box squats to help susie get the full depth and get nice range in her squat while also improving her mobility and flexibility, these simple things will help make every day movement and jobs a lot easier. Most trainers out there will mainly focus on a client losing weight and forget the importance of getting the small things right which in the long run will m...ake the biggest difference. Interested in personal training? Then contact me today to arrange your free initial consultation. Let the Blitz begin... #pt #personaltrainer #personaltraining #blitz #mobility #flexibility #rangeofmovement #blitzbokfitness #goals #achieve
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What can I say about these two ay, well In just over six weeks they have lost a combined weight of 3.5kg, dropped 6.5% body fat and feeling so much more confident and fitter. Jane and Ali both came to me for help with technique with exercises where they were getting pains and aches from, we then focused and adjusted these mistakes aswell as helping them loose weight. They are now both squatting, training and moving pain free aswell as setting new squat PB. Jane now squatting... 42.5kg and Ali squatting 52.5kg, this is only the beginning as fitness is a way of life. Keep up the great work ladies. Let he Blitz continue... Interested in starting your fitness journey then contact me today to arrange your free initial consultation. #squats #pb #gym #fitness #motivation #hardwork #dedication #pt #personaltraining #goals #achieve #blitz #blitzbokfitness
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Amazing session once again with Greta. In today's session we used the bosu ball and battle rope to cover a combination of areas where Greta is weaker and needs some focused time on. Some really effective and most importantly fun exercising in her 1:1 boxing session. Interested in trying something new and want to start your Blitz today contact me to arrange your free initial consultation. #blitz #pt #battleropes #personaltraining #fitness #lifestyle #malvern #goals #achieve #blitzbokfitness

It was great to have Toria back today joining her dad in a social boxing session, both gave it everything and worked hard. Now Toria just needs to work on the combos for when she's next back 😀Well done and keep it up! #blitzbokfitness #blitz #boxing #goals #socialtraining #fitness

It must be PB week with BlitzBok Fitness. Greta hit a new squat PB of 85kg. When Greta first started training with me she could barely do 1 push up and now she is smashing out 25 full press ups, also feeling fitter faster and stronger. Keep up all the hard work! #personaltrainer #personaltraining #blitzbokfitness #goals #pb #squats #squatpb #achieve #believe

Great work from Rich today. 5x3 minute round Boxing followed by some explosive strength work to help improve his power. Keep up all the hard work mate. #pt #boxing #blitz #fitness #goals #determination #blitzbokfitness #personaltraining #personaltrainer

Birthday PB for Charlie and another PB for Tracey both smashing a 80kg squat. Just shows what social training can achieve, pushing each other along the way. Team Blitz are smashing there way through 2017. Well done both keep up the good work. #squats #squatpb #blitz #blitzbokfitness #personaltraining #socialtraining #goals #achieve #dedication #fitness

Great work today susie absolutely smashed her session and burnt off all her champagne from her birthday yesterday. Great session and you've earned yourself some pancakes 👍🏽 #boxing #blitzbokfitness #blitz #pt #personaltrainer #personaltraining

Try this easy and effective protein pancake recipe to ensure your pancake day is a healthy one. Ingredients: 25g whey Protein 50g raw porridge oats 100 ml milk... 1 tsp cinnamon 1 large egg 1/4 tsp baking powder light cooking spray Method: 1. Add the oats to a blender and blitz until it resembles a fine flour. Add the protein powder, baking powder, egg, milk and cinnamon to the blender too and blitz everything until you have a texture like pancake batter. 2. Heat a lightly oiled frying pan over medium high heat. Pour the mixture onto the pan, using approximately ¼ of the total mixture for each protein pancake. 3. Tilt the pan in a circular motion so that the batter coats the surface evenly. 4. Cook the pancake for about 50 seconds until the bottom is light brown. Loosen with a flexible spatula or fish-slice, flip over and cook the other side. Serve hot with your filling of choice.
Interested in more healthy recipes contact me today to start your nutrition Blitz... #nutrition #nutritionblitz #blitz #blitzbokfitness #proteinpancakes #pancakeday #protein #mealplans
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Strength training as a form of exercise gets hardly any attention compared to cardiovascular training. Most people know that walking or riding their bike is an essential part of maintaining good health; strength training is often acknowledged as a beneficial thing to do for optimal health, but not essential enough to regularly incorporate into their exercise routine. Strength training, by definition, is to use resistance or weights to work a muscle group. Many people falsely ...believe that being active, such as standing and moving during a shift at work, or doing house work, is enough effort to keep muscles healthy and strong. That is just what your body is used to. So being active is beneficial to the body, but it takes a focused effort to work muscles by either using weights, or your own body weight, to get the benefits of strength training and push it beyond that regular activity. Progression and change is important. The benefits of strength training are much too important when committing to a healthy lifestyle, and many of these benefits cannot be accomplished with cardiovascular training alone. A well designed strength training program can provide the following benefits:
Increases muscle mass, and muscle burns more calories than fat. Even at rest, your body will burn more calories if you strength train regularly. As muscle mass increases, metabolism increases, making it easier to maintain a healthy body weight. Helps to slow down muscle loss that accompanies aging. Which means you feel less energetic and generally weaker. Maintains or increases joint flexibility. Helps to manage or reduce pain from ailments such as arthritis and old injuries. Improve fitness variables such as glucose metabolism, blood pressure, muscle strength endurance, body composition and even insulin sensitivity. Improves your mood. Improves brain function. Coordination required to strength train keeps your brain active. Enhances appearance. Improves balance and decreases your risk for injury. Interested in personal training then contact me now to arrange your free initial consultation. Let the Blitz begin... #pt #strengthtraining #blitz #goals #personaltraining
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A fine and toned body with the perfect curves, edges or muscles is everyone’s dream. We want to achieve it for so many reasons; be it satisfying self-consciousness, impressing someone or just to feel fitter and healthier .
Our body and its shape is a very important factor in our appearance but most of the times we are least concerned about how our shape is going totally out of league or the little devils called calories are making us look like a potato with every passing day.... Yes, we want to look good and feel better but we do not put the hard work in for it. And by hard work for it, literally means that way, our daily workout habits. How many of us wake up in the morning and follow our fitness programmes strictly? Not more than 20% of us. We do feel bad about it but soon after our clock strikes the end of the day and another whole day without exercise is gone, so get up and stick to that programme and routine. That goal is only round the corner, HARD WORK PAYS OFF. Motivation for Fitness is one very serious point to ponder; we all know ourselves and the things that keep us motivated. So apply those interests into your workout habits and voila! You’ve decided, you’re half way through! Be it putting your money on stake or self-made punishments or a constant mobile/friend reminder, just do it! Because your looks matter and all that wealth is going to come with your health and health comes with fitness!
#pt #goals #healthiswealth #fitness #gym #personaltraining #personaltrainer
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Well done to Matt today he hit a massive 105kg 1RM squat. Just over the 7 weeks training with BlitzBok Fitness he has dropped 3% body fat and increased his lean muscle by 7%. He has also increased his overall flexibility and mobility feeling more mobile to be able to lift things pain free. Finally a meme we of the 100kg club, great work mate keep it up. Time to hit that next goal! #healthiswealth #blitzbokfitness #blitz #personaltrainer #personaltraining #pt #goals #squatpb #achieve #believe

Massive well done to both Tracey and Charlie today hitting a 2RM squat PB of 70kg. Team Blitz is getting closer to that 100kg club, by improving there technique and getting there breathing right we are now able to load the bar. Bring on the Blitz.
Over the next few weeks with Tracey and Charlie it's all about getting them physically and mentally prepared for rat race as that's the best way to approach a race that hard. Well done to the both of you keep up the hard work. ... #pt #squatpb #goals #personaltraining #personaltrainer #blitz #blitzbokfitness #healthiswealth
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Arvanced training techniques-
Here are some very effected advanced training techniques to throw into your next workout and give a go.
Super set- They are one of the most popular techniques, at its most basic definition, a superset is when you do two exercise back to back with little to no rest between ... Them, the two exercises normally would work two different muscle groups and movement patterns. There are many different types of supersets but this way is the most popular way to target different parts of the body at a higher intensity. So next time you in the gym maybe try (squats-bench press 10:10x3)
Tri set- They are three different exercises performed one after another, with minimal rest between them. Normally they would be different exercises targeting different areas of the body which can be a total body workout in itself, this will save time and raise your metabolism. Sometimes you can target one main muscle group if your wanting to increase your muscular endurance, I.e focusing on your legs, shoulder, arms, chest or back are different areas you can target using the Triset format.
Giant set- A giant set is normally 4 or more exercises completed one after another with no more then 10-15 seconds rest between them, when doing giant sets each exercise should be between 10-12 Reps and by doing this type of training will help boost your metabolism, burn fat and build muscle. This is one of the most effective types are training if you haven't got much are training if you haven't got much time. #pt #personaltraining #personaltrainer #blitz #blitzbokfitness #superset #triset #giantset #goals #achieve #healthiswealth
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