Is fitMK right for me?
At fitMK we cater for all levels of fitness no matter what your age, size or weight (16 years old is the youngest that can come). All of our sessions are fun and you will meet new people and make new friends, all whilst getting fit. Whether you are training for a marathon, charity event or just looking to lose weight, fitMK will help you to achieve your goals. Important: If you have any existing or previous medical conditions then we would strongly advise you seek the advice of your doctor before you try us out. When you sign up to any of our sessions you will be required to complete a disclaimer so it’s important that you have seen your doctor first if you have any concerns.
It is natural to feel nervous when starting something new and entering the unknown, most of our members felt the exact same way when they first started. But they all found as they got involved in our group training that the nerves disappeared and were replaced with enjoyment. 99% say at the end of their first training session that they can't believe how much they got out of it and that it was so much better than they were expecting.
Be proud that you are embarking on a journey that may be outside of your comfort zone but don’t worry, everyone has their limitations. For some it may be the first time they have done any fitness training for a long while, for others it may be additional training on top of a sport or gym training that they already do. We arrange it so that everyone gets something out of the session. And we encourage all our members to give us the best of what they have - whatever that might be.
To ensure that everybody gets the most out of our boot camp fitness sessions we have devised our coloured bib system. The bibs help you to identify other people at your fitness level to train with and also assist our fitness trainers in tailoring the exercise to your abilities.
The Red Bib is for beginners...
If you find exercise challenging or you haven't trained for a while due to injury or other commitments, then the red bib is for you. It gives you the opportunity to go at a pace you feel comfortable with and if you need to get your breath back that's fine...
Red bibs have fewer repetitions than everyone else and they don't have to run as far.
Don't get the wrong idea, it's still going to be a good workout but it’s all about doing everything at your level. As you get fitter and lose weight you will start to notice that you can do more than you could before, and for longer. Before you know it a couple of months have passed and you can really tell the difference in your ability! ... Then it’s time to take the next step on your fitness goals… the White Bib!
The White Bib is for intermediates..
If you're already training (either as a Red Bib or if your new to fitMK) and you now want a push to get to that next level of fitness, then a White Bib is for you! It's a real challenge, so don't expect it to be easy - but you still get time to rest and get your breath back between exercises.
Typical clients who choose a White Bib may already have an exercise routine – such as going for a jog, to the gym or a spinning class once or twice a week, but are looking for something different and want to push their boundaries!!
The Blue Bib is for hard-core Boot Campers...
If you put on a Blue bib, then be ready for a beasting! You will be putting this bib on as you have a good fitness level and you already train regularly. Whilst the other bibs are having a rest, you'll be doing press-ups, when the White bibs have finished their run, you're off for another lap - When the Red bibs get told to do 5 more- you will get told to do another 20! This is not for the faint hearted!
SSHHH...the final bib does not exist! BLACK BIB!!
The Black Bib is for Elite Boot Campers...
Have you just come out of the Army and want to keep up your fitness training?
Are you in the Police Force or have a job whereby you need to keep that ultimate level of fitness?
Or are you just an absolute fitness fanatic?
Then the black bib MAY be for you, however, you cannot choose to be a black bib you need to earn it! If you are a Blue Bib and the Drill Instructors believe you have what it takes to survive then you will be awarded the Ultimate Black Bib! It's the ultimate Boot Camp challenge...can you handle it?
So what are the sessions and how are they different?
Boot Camp (Duration - 1 hour)
The original training session that started it all. Boot camp is packed full of different types of fitness exercises from, press-ups, sit-ups, burpees, leg raises, squats, lunges, running up and down hills, partner resistance exercises and much, much more. The great thing about boot camp is that you can train within your own limits no matter what fitness level everyone else is. Your level of fitness is evident to the Drill Instructors as this is determined by what colour bib you wear so they will know exactly what training to give you. No two sessions of boot camp are the same!
Boxing Fitness (Duration - 1 hour)
Ever wanted to try boxing but not in a ring? Then our Boxing Fitness session is the one for you. Boxing fitness is glove on pad work with a partner. Here you will learn various combos of boxing punches which include the three basics: Jab, Uppercut and Hook. You will learn about correct footwork along with your defence. As you build on your technique and power you will reap the benefits of this exercise. Boxing gloves and pads are provided.
Ultimate Circuits (Duration - 1 hour)
This session is the ultimate in circuit based training and packed with a variety of circuits and drills that you will just never see in a gym. There will be lots of equipment from kettlebells, mini hurdles, sandbags lift, medicine ball exercises, tractor tyres, sprints and lots more.
Kettlebell Classes (Duration - 1 hour)
Kettlebell training is different from conventional weight training because it works the whole body as a unit and not just a singular muscle group, in just one training session you will use over 600 muscles, therefore you burn more fat, even after the training session. Kettlebell training is also a great benefit to your posture and core strength
However, if you have no previous experience with kettlebells then it is important that you complete a kettlebell workshop or get experience that cover the exercises mentioned below first for your own safety.
The workshop will teach you the correct technique and posture whilst training with the kettlebells. The Instructor will demonstrate why a correct posture and technique is important throughout the use of training with kettlebells. You will also learn about the different exercises such as the Swing, Cleans, Jerks and Snatches. You will also learn moves like the Turkish Get Up, and the Windmill. At the end of the training session you will receive your own instruction manual and receive a one day discount on purchasing the kettlebells.
Bookings are non-refundable but are transferable onto the next available workshop.
ME (Duration 45 Mins)
The Metabolic Effect (ME) classes are the next generation in the group fitness world. The workouts merge the science of hormonal metabolism with movement drawing from the new fitness genre called metabolic conditioning. The ME workout focuses on the full integration of high intensity interval exercise, total body weight training, and plyometric movement. In these classes you exercise at your own level working until you require rest and then restarting the workout whenever you’re ready. This technique, known as “Rest-Based Training (RBT), is a proprietary system developed by Metabolic Effect to generate a workout intensity perfectly suited to the individual. In this way, each participant is able to reach the correct intensity necessary to trigger the fat-calorie after-burn that can last up to 2 days after the workout has ended.
On this workshop we will help you to understand how food works within your body and therefore how best to make it work for you!
No matter if your goal is weight loss, fitness development or lean mass gain the information that you will learn from this workshop will help build your knowledge and understanding of nutrition .. this in turn will help you make decsions in your food buying and eating process that will get your results.
As with any fitness and exercise programme you need the right balance of exercise and nutrition - we will now help you to understand this.
Bookings are non-refundable but are transferable onto the next available workshop.
Run Coach – 1st Step (Duration 30 mins)
These sessions are aimed at developing a novice runner from walk up to a jog. This will focus on correct walking gait and then progressing to a walk/run with a view to progress to the Next Step session. Best results are achieved by those who attend on a consistent basis for 8-12 weeks.
Run Coach – 2nd Step (Duration 50 - 60 mins)
Attendees of the First Step sessions will be advised by the instructor when they should start to attend this 2nd step session. This is for those who can or have progressed to being able to run comfortably for 30 minutes non-stop and then want to further progress their running and improve their endurance. Attention will still be given to developing better technique and movement efficiency, so some sessions will include hill training or interval sets to enhance the training benefit.
Run Boot Camp - (Duration 60 mins)
The main emphasis of this bootcamp class is towards running, but with active recovery periods comprising of Bootcamp and Run Conditioning style exercises. This class carries a "No Burpee Guarantee!!"
Run Conditioning – All Levels (Duration 60 mins)
Every runner will benefit from this session. The session has the sole aim of conditioning the feet and legs for the demands of running. The focus will therefore be on developing mobility and strength in the feet, leg and thigh muscles as well as utilising the natural elastic recoil of the tendons and ligaments. Attention will be given to engaging correct posture and eliminating unnecessary muscle action.
Sports Pilates/Advance Core Stability (Duration 60 mins)
Total body movements focusing on Core Strength and Spinal Stability for injury prevention and improved performance. A class focusing on recruting the right muscles and executing the movements at a slow and controlled pace with correct form. It is aimed at people who compete or train in any sport or for those that lead a fit and active lifestyle and want to challenge themselves, or for those that have been injured and want to return to sport. Your power is derived from the trunk region and a properly conditioned core helps to control that power, allowing for smoother, more efficient and better coordinated movements in the limbs. A well conditioned core helps to reduce the risk of injury resulting from bad posture. The ability to maintain good posture through movement helps to protect the spine and skeletal structure from extreme ranges of movement and from the excessive or abnormal forces acting on the body.
Relaxational Pilates/Total Body Stretching (combined in the above)
Pilates is designed to elongate, strengthen and restore the body to balance. These classes will focus on specific areas individually whilst using exercises that integrate the whole body to re-educate and restore it to optimum muscular and skeletal function. It will aid in flexibility of the muscles and range of movement through the joints and will help with stress and tension.
Core Strengthening & Flexibility (60 mins)
Core Strengthening and Flexibility is, in essence, a description of the muscular control required around the lumbar spine to maintain functional stability. This session will help you to improve flexibility by isometric holds taken from the martial arts and yoga which leads to improved ease and range of movement. We will also concentrate on developing a strong and stable Core, the root of all strong bodies. This session is for all levels and abilities. To get the best out of the session please ensure that you bring with you a matt and a small gym towel/tea towel.