Under Pressure ?

Hey Guys,

Hope you have had a good week......it is great to see lots of people back in the training routine! I can't believe how quick January is flying by though.......although a month closer to some warmer weather yay!

One of my favourite Queen songs is 'Under Pressure' which was released in 1981 and was co-written/sung with David Bowie. Now anytime I hear someone say they feel under pressure this song always pops in my head.

In the modern society we live in there is often something that makes us feel 'Under Pressure.......work, family, to look a certain way, to have achieved certain things. I was talking to one of my boot campers and fellow running buddies the other day as they have recently completed a half marathon in a time they were really pleased. This client had been ill over the Christmas period (like most of the UK population by sounds of it) and they just went to do the run to complete it.......

I have often put myself under pressure to do well at something or be better than last time. I have completed several Marathons in the past (never again lol) and the one I enjoyed the most was the first one.....all I wanted to do was complete it. After that I was constantly chasing a time, to be better than before and be as fast as I could possibly be.

All the fitness activities I have enjoyed the most are the ones where I have just gone to enjoy the event rather than put myself under pressure to achieve something.

This year I turn the BIG 40 arghhh!! There are lots of things that I wanted to achieve in my life before I was 40.....some are probably still achievable......others I am going to have to accept that they will happen after I am 40. One thing I wanted to do again was compete, I am currently still deciding, because as soon as I start to prep I start to panic and I don't think my body responds as well under the stress........so I am going to enjoy my training and healthy eating and if I feel like I am at a level where I can step on stage then I will.



Often I have people who come to bootcamp with concerns that they are not 'fit enough' or not as good as someone else. But what is 'fit enough'? Anyone who makes the effort to train, to make a positive impact on their fitness and health then fitness levels are subjective to each person.

If you are someone who wants to make a difference to your health and fitness, and who wants to enjoy the process whilst doing so then click one of the links below. There is 'no pressure' at boot camp. Everyone works at their own pace and everyone has their own personal reason for being there.

So if you want to make a change in 2018...click below

Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here for the no pressure fitness sessions

Click here to start 2018 feeling full of energy

Click here for delicious monthly recipes

Andrea (going to enjoy the run up to being 40) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

If it's not there you don't miss it!

Hello Troops

First week back at work for me this week, as well as being back training.......what a shock to the system when the alarm goes off at 6am everyday. I am actually glad to be back in a routine, but OMG getting down stairs have been an issue this week after having 3 weeks off the gym argh!!

Now I am back into a routine, the training and healthy eating has kick started! In fact I did start a detox on Christmas eve.......a social media detox. I deleted, snap chat, facebook and instagram from my phone, as like most people I get into bad habits where I am constantly looking at them!



It was great I didn't miss them one bit! In fact I only put them back on in the new year for work purposes. I find it is so easy to get into bad habits, looking at facebook/instagram instead of living in and experiencing the moment......especially when friends and family are around, as why would you need to look at them if you have someone to talk to? Ok social media rant over ;)

The same bad habits can be easily started when it comes to unhealthy eating.....having the odd chocolate can quite easily turn into a chocolate bar a day (or whatever your vice may be). Now I find that the easiest way to resist temptation is not to keep anything 'bad' (or binge worthy) in the house. If it's not there I don't miss it or don't want to eat it.

So if you need to stop something whether that being unhealthy eating or to stop living your life through social media, then get rid of whatever it is you need to detox from!

I have found that since I have put social media back on my phone I have hardly looked at it, so it has been a good thing to go cold turkey over the holiday period.

If you want help and advice on healthy eating and how to make exercise part of your weekly routine then click one of the links below.
Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here to make exercise part of your weekly routine

Click here to start the detox process

Click here for delicious monthly recipes

Andrea (social media detox queen) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

New Year Tips

Hello Warriors..............

Hope you have had a good Christmas and New Year?

I know it is a while since I have done a blog....the carnage of December took over (no excuse I know) and then I had that awful flu bug that is doing the rounds. Two and half weeks without training and after one session back I can hardly walk!!

Anyway I have so much that I want to fill you in on, however, to start I thought I would start off with a free guide on how to start the New Year as you mean to go on.

So enjoy the read and I will resume my usual weekly blogs from now on!

Here's to a fantastic, fit and healthy 2018!

Click here for your free guide
Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here to get fit in 2018

Click here to have a positive impact on your eating habits in 2018

Click here for delicious monthly recipes

Andrea (back on it in 2018) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Burpee's on the dancefloor

Hello Warriors.......

Hope you have had a good weekend? Saturday was one of the main events on the Fit 4 Force social calendar, it was our Christmas Party!

Boy I know I train you guys hard and you can certainly party hard! I am still trying to recover!! Can I just say that doing shots is not big or clever and I have to realise that I am no longer 21 ;)

We went to a local Italian restaurant and I must say that out of all the Christmas do's I have had it was the nicest food so far! It was great to see everyone out of their training clothes and glammed up instead. I have to say that I was looking round and thought how amazing everyone looked and in great shape too!

There was plenty of dancing going along with a few burpee's being 'smashed' out on the dancefloor.....without me telling people to do them too!



Now the thing I like to promote about bootcamp is how friendly everyone is, how everyone is made to feel welcome and how we have a great 'team' feeling both in and out of the sessions.

I have been to exercise classes before where I have walked in and felt like I shouldn't be there and wasn't made to feel welcome. This can be off putting for a lot of people........especially if you are new to exercise.

Christmas is well under way and New Year is just around the corner so its an ideal time to make the change.

So if you want to come along to a group session that.....

• Makes you feel welcome
• Caters for all abilities
• Is friendly with some banter
• And of course gets you results then click one of the links below

Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here to be able to do Burpee's on the dancefloor

Click here to change your attitude towards eating and look great all year round

Click here for delicious monthly recipes

Andrea (can't cope with the hangover) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Deep breath......it's about to begin!

Hi Troops,

I can't believe that I am hearing Christmas songs already!! I think they should wait till at least the 1st December before they start playing them!

Last week was the start of many do's coming up over the Christmas period, and the big one is this Saturday.....Fit 4 Force annual Christmas Party!

The next few weeks will be extra eating and drinking for me, which plays havoc with my waist line. The one thing that is so important to me over the festive period is to try and keep as active as possible. Now for most, the thing that people let slide over the Christmas period is their exercise routine. Christmas parties, shopping and catching up with friends often take priority.

Now I fit my training in before work as I am teaching boot camp on evenings so I need to make sure I get enough sleep to get my booty out of bed. 

The good thing about bootcamp is that we have a range of different classes, on different days, which can be done after work whilst still having time to socialise and do some Christmas shopping!

So if you want to keep those Christmas puddings at bay then click one of the links below



Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here to fit into those Christmas outfits

Click here to detox the effects of Christmas

Click here for delicious monthly recipes

Andrea (don't want to be the chubby Penguin) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

How you make others feel about themselves says a lot about you!

Hi Guys,

Hope you have had a good weekend? I had a much needed quiet one, met up with a couple of friends but other than that it has been quiet.

Now I will be honest I was struggling what to write about today, I must have writers block (or might be the fact I am trying to stay off coffee!) So I thought I would search motivational meme's in order to get some inspiration.......and it worked! I came across the below meme and it made me think about why I do what I do and also the impact your actions can have on someone.



Before I get onto the impact I want to have on people, I was on the receiving end of how someone made me feel beginning of this week......not in a nice way either. I had a hospital appointment and they were running over an hour behind. When I finally saw the consultant she was abrupt, I felt like she was rushing everything then told me to get changed in a toilet and then just left me in the corridor wondering where the hell I had to go!! I came home from the hospital feeling quite upset, I had a painful procedure, which I would normally cope with but that on top of the lack of care made me upset (yes I am human and do cry at times lol). I like to think that I am quite a tough cookie but this was probably one of worst experiences I have had at a hospital.

Now one of the reasons I do what I do is to make individuals feel as passionate about exercise as I am. I know some of you might hate me for 60 minutes at a time and I can cope with the name calling because not only do I want to help you achieve your goals, I want to give you a good experience of exercise. It is hard if you push yourself, however, it can be fun, it can be enjoyable and most of all you normally feel so much better after you have done. So if you want a good experience as well as a great work-out then click one of the links below.

Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here to have an awesome exercise experience

Click here to feel passionate about healthy food

Click here for delicious monthly recipes

Andrea (didn't like that doctor) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk

Heart rate of an athlete!

Hi Guys,

Hope you are all well? I have had another busy week/weekend....I am not sure where this year has gone.

On Friday I went to stay at my friends for a girly night (got messy!) and on Sunday I did the Leeds Abbey Dash.....the less said about that the better! My calf cramped up at about 4 miles and I had to hobble the rest of the way! Not my best time and I was disappointed.

Last week I had my 4 yearly check up on my heart..... for those of you who don't know, I was born with a hole in the heart and I had open heart surgery when I was 9 years old. I was in hospital for a week and I had to have 6 weeks off school. I still have two leaky valves and I have to go for check ups every 4 years.

One thing that resonates with me when I go is how big a thing it was that I went through. I have grown up with a scar and having check ups so I don't actually see it as a big deal.....until I speak to the Nurses and Consultants. First off they are often shocked on how low my heart rate is (heart rate of an athlete!).......until they find out what physical activity I do. Then they are shocked about all the activity I do. I often come away thinking that it is obviously not the norm for other people who have had a similar condition.

I think Mr & Mrs S have helped me be so robust over the years as they never mollycoddle me, in fact my Mum's motto was that you go to school unless you are being sick! I actually believe that it has helped me have a good work ethic and to actually just get one with things!



The Consultant (who by the way was an absolute god and had both me and my Mum drooling!) was asking me all sorts of questions if it affects my day to day life. Now I am one of the lucky ones as I know some people with Congenital Heart disease have worse symptoms and it does effect what they can and can't do.....especially physical activity.

All I want to do today is help motivate you all.........and give someone out there who might have a medical condition that you can still achieve your goals. I believe that being able to get up on a morning and have the choice to exercise is a gift. A lot of people have the ability to exercise taken away from them. I know how frustrated I have been last couple of days not being able to walk properly!! So make the most of what you have and click one of the links below.

Why not sign up to our monthly recipes, take out the hassle in deciding what to eat and add some variety to your life ;) Our introductory offer is £5.00 for the first month then only £10.00 a month for up to 15 recipes! That is less than 0.70p a recipe! #bargain

Click here to be one step nearer to having the heart rate of an athlete ;)

Click here to eat your heart healthy

Click here for delicious monthly recipes

Andrea (think I need to find myself a Doctor to date) Springthorpe
07949 959 547
info@fit4force.co.uk
www.fit4force.co.uk