Weekly Training #3


Another week gone already?  Time certainly does fly!  Well, the weather is getting better, so as we begin to don the T-Shirts and short tops what better time is it to work those ‘guns’.  I therefore present to you your weekly training #3 – H’ARM’less Fun.  Definitely one for your upper body, especially the arms.  Work hard and have guns that your T-Shirt will be proud of.

Here’s the link to Harmless fun

Benefits of training for 30 min #3 – Quality of Quantity

The secret to making your 30 min training worthwhile is to ensure quality of training over quantity of training.  Concentrating on ensuring that you work every aspect of an exercise to fully exploit its potential is vital.  You will gain significantly more by completing full range of movement of an exercise rather than trying to complete as many ‘half’ repetitions as you can.  The quantity will come in time, but for now ensure the quality is there.  Completing a small number of exercises does not mean that you are not completing your workout to its fullest.  The better quality an exercise, the better long term effects you will gain.

If you have any questions regarding the training plans that I post, please feel free to contact me by either commenting on the post or email me at Head4Fitness@yahoo.co.uk

Stay fit, stay healthy and achieve the unthinkable 🙂

Aubergine Pasta

After a hard training session, there is nothing better than coming back to a healthy nutritious meal, especially one like this.  An easy to make, super nutritious meal that takes around 15 min to make.


  • 1 onion
  • 2 cloves garlic
  • Bunch of fresh basil
  • 1 large aubergine
  • olive oil or low cal cooking spray
  • 400g tin chopped tomato
  • lemon juice
  • salt/pepper to taste
  • pasta of choice
  • parmigianao-reggiano cheese or dairy free option of choice


  • Saute the onions in the olive oil.  Add the garlic and half of the basil (finely chopped including the stalks) save some of the leaves for serving (I forgot haha!).  When onions are soft add the can of chopped tomato and simmer gently.
  • In a frying pan fry the roughly chopped aubergine.  When golden, add to the tomato sauce.  Add the lemon juice and salt/pepper to taste.
  • Boil pasta according to instructions.
  • Add pasta to sauce and serve.


Weekly Training #2


Well, hello all.  Seems to have been a while since I have been on here! A week to be precise.  Lots of things going on, especially with the Boot Camp that is starting tomorrow.

Anyway, I digress, we are here for weekly training #2.  Hope you enjoyed last weeks training session.  Remember that these are 30 min training programmes that you can add together to build up a library of training sessions. This weeks session aptly named ‘Core Blimey’.  It’s exactly what it says on the tin.  Working on your core.  Physical strength begins from the core.  Having a strong core will allow you to transfer power to other parts of your body.

Here is the link to Core Blimey

Benefits of training for 30 min #2 – A manageable timeframe

30 min of exercise is a nice manageable time for most people where 60 min of training may seem too much for some.  It is also a good timeframe as it will evoke physiological changes, but also help with habit forming.  30 min is a doable and realisitic timeframe that everyone can find within their day.  30 min of ‘me time’ is extremely important and we should all strive to find it within our day.

If you have any questions regarding the training plans that I post, please feel free to contact me by either commenting on the post or email me at Head4Fitness@yahoo.co.uk

Stay fit, stay healthy and achieve the unthinkable 🙂



Weekly Training #1


Well, after the enjoyment of posting the 30 Day Challenge I felt a little lost and have decided to post weekly training plans that you can print off and use at your leisure.  Today is #1 – Killer Cardio.  Now, don’t be too alarmed by the title; it’s as killer as you want it to be, but it’s a lot of cardio.  You may also notice that I put all training sessions at 30 min and there is a very good reason behind this.  As I post my training sessions, I will also post a reason why it is beneficial to workout for 30 min.

I hope you enjoy these workouts.  Please do print them off and try them out.  Also, please feel free to send me feedback on how you thought it went.

Here is the link to the Killer_Cardio workout.

Benefits of training for 30 min #1 – You eat less

When you train for 30 min, you are more likely to eat less than those that train for 60 min.  People that train for 60 min may eat more food to compensate for the time spent exercising, where training for 30 min may not evoke a hunger response to exercise.  In short, training for 30 min may help you to lose weight as you will not feel the need to eat straight after training.  If, however, you do train for longer and require post training sustenance, make sure that it is something that is going to benefit your body and not just your mind.

Stay fit, stay healthy and achieve the unthinkable 🙂


Time ‘Flyers’


I can’t believe how quickly this week has gone?  Talk about blink and you miss it!  We have been very busy promoting the Boot Camp and doing plenty of flyer drops.  Getting excited about our new venture and can’t wait until we start.  It seems such a long time ago when we decided to actually go for it and set up this Boot Camp and here we are only 10 days to go – definitely exciting times ahead.

Also, I have decided that as I enjoyed posting the 30 Day Challenge so much I will be posting weekly training programmes that you will be able to download, print off and keep with you to use whenever you have that spare 30 min of ‘me time’.  As with the 30 Day Challenge, these training programmes will be all based around body weight exercises and there will be no need for additional equipment (except your training kit).

We have also set up our Boot Camp Facebook page.  Please feel free to come along and like/share the page.  Grateful for any feedback on the page too.

Well, keep fit, stay strong and as you know, you can achieve the unthinkable 🙂


30 Day Challenge – Day 31!!!

Day 31

Aha, caught you!  So, you thought that you had finished your 30 Day Challenge and you could put your feet up and relax.  Well, off course you can.  You’ve completed the 30 Day Challenge, you deserve a day off.  However, remember why this 30 Day Challenge was born.  It’s all about a lifestyle change.  Giving up 30 min of your day for ‘me time’.  It’s not just about doing 30 days of exercise and then stopping.

Anyway, if you feel like having a little workout today how about this one.  Watch the video and every time you hear the word ‘Thunder’ or Thunderstruck’ you have to complete an exercise.  Now the exercise can be anything you like, but try and push yourself – I highly recommend doing a burpee :).  It’s just short of 5 min, and there are not too many exercises to do.  This is also an awesome way to get other family members involved.  So what are you waiting for.  Hit play and have some fun – oh, and don’t forget to turn it up LOUD!!!!!