Shiny, Happy Fitbitches...The Invite Series continues

Don't forget this Tuesday 1st June Fitbitch Boot Camp are holding the second in their series of 'Fitbitch Invites...' This time round it's a pamper session at Shine, Gloucester Road, Brighton.
On offer are free mini manicures, free mini facials, hair consultations plus huge discounts up to 50% off future hair and colour treatments plus beauty treatments. (terms and conditions apply). Book in NOW for your appointments via fbfitness@aim.com. All the manicure slots have been filled but there's still room for facials.

Paris Training Plans

For those thinking of - or who have entered the www.parisversailles.com run, here are the training programmes. Choose the one you think is most suited to you. Don't be tempted to overstretch yourself as this will just lead to injury. Slowly build up and no matter what position you are starting from you CAN do this.
And don't panic if you don't do EVERY single run - ideally you should but we have all followed training plans where a few runs have slipped off the radar! And remember Virgin Runners, 5k is 3miles which you have all done so the entry level training programme is doable. Start on Monday 31st and it will get you there by September 26th!
General notes - these have been set so you can do your long run at the weekend. choose which day though if you are doing boot camp on Monday! H stands for hills, E- easy, T-tempo.
If you feel none of these plans are for you, you can devise one with the use of SmartCoach at www.runnersworld.co.uk by entering your mileage and current running times.

Entry Level The 'Oh my God I'm terrified' runners

Week 1: 2Emiles, 3miles, 3L miles
week 2: 3Hmiles, 3Emiles, 4L
Week 3: 2Emiles, 3Hmiles, 3L
Week 4: 2Emiles, 3Hills, 3L
Week 5: 3miles, 4Hills, 5L
Week 6: 3E, 5H, 6L
Week 7: 3H, 5E,7L
Week 8: 2E, 4H, 4E
Week 9: 2E, 6H, 6L
Week 10: 3H, 6E, 7L
week 11: 2H, 5E, 8L
Week 12: 2E, 5H, 3E
Week 13: 4E, 4E, 9L
Week 14: 2H, 3E, 10L
Week 15: 2E, 5H, 7L
Week 16: 4E, 3E, 4E


The 'I've only done ParkRun a few times' runners
Wk 1: 2E, 4E, 5L
Wk 2: 2E, 4E, 5L
Wk 3: 2E, 5H, 6L
Wk 4: 4E, 3H, 3E
Wk 5: 3E, 5H, 7L
Wk 6: 3E, 5H, 7L
Wk 7: 4H, 5E, 8L
Wk 8: 2E, 4H, 4E
Wk 9: 4e, 6H, 8L
Wk 10: 3E, 5H, 8L
WK 11: 3H, 5E, 9L
Wk 12: 2E, 4H, 4E
Wk 13: 3H, 4E, 10L
Wk 14: 4E, 3H,8L
Wk 15: 4E, 3H, 7L
Wk 16: 4E, 3E, 3E

The 'I've done a 10k, I'll be OK...er, won't I?' runners


Wk 1: 2E, 5T (1mile warm up, 3miles faster, 1mile cool) 6L
Wk 2: 2E, 5H, 6L
Wk 3: 2E, 5T, 7L
Wk 4: 2E, 3H, 5L
Wk 5: 3E, 4T, 7L
Wk 6: 3E, 4H, 7L
Wk 7: 2E, 5T, 8L
Wk 8: 3E, 4H, 3E
Wk 9: 4E, 5T, 8L
Wk 10: 4E, 5H, 8L
Wk 11: 3T, 6E, 9L
Wk 12: 3E, 4T, 3E
Wk 13: 4T, 5E, 9L
Wk 14: 3H, 5T, 10L
Wk 15: 3E, 5H, 6L
Wk 16: 3E, 2E, 3E

The 'I've run 10miles before but never a hilly one!'
(on this plan and the one below alternative tempo and hill runs each week. Plan based on those running half marathon at 2hr mark)
http://www.runnersworld.co.uk/racing/runners-world-smartcoach/3057.html?uan=3057&hour=2&mins=0&secs=0&rlen=half&rdst=half2&mpwe=11&startf=123xyz&diff=mod&lrdy=6&slen=16&trainstart=ds1275320793137&metr=miles#smartcoachtop

The Long Distance Runners

http://www.runnersworld.co.uk/racing/runners-world-smartcoach/3057.html?uan=3057&hour=1&mins=50&secs=0&rlen=half&rdst=half2&mpwe=11&startf=123xyz&diff=mod&lrdy=6&slen=16&trainstart=ds1275322909655&metr=miles#smartcoachtop

Foam Roller Master Class

Thursday 3rd June will see the second of a series of Master Class sessions. This one will be teach you the best techniques to get the most out of a foam roller.
Foam rollers should be the essential kit of all those who exercise as it helps to keep muscles supple, which means unrestricted range of movement.
Without full range of joint movement both performance will be affected and eventually it can result in injury.
The class will be held on Hove Lawns at 6.30pm and costs £10. Email fbfitness@aim.com to secure your place.

Fitbitches Take Paris training Run

On 26th September 2010, a group of Fitbitches will be travelling to Paris to take part in the annual 16k www.parisversailles.com. You can still enter and join us - start training now and no matter what level you are starting from you can do 16k. Training programmes will be available later this week, geared to beginners, intermediate and advanced.
Alternatively, if you're not sure you can make Paris or you just want to join us on the training run everyone is welcome.
The next training run will be Monday 7th June at 6.30pm, details to be announced. Don't worry if you're a beginner as you will be matched to someone of the same level and the run will be adjusted accordingly.

Fitbitch Graduation April-May Camp

After four weeks of uninterrupted sunshine and huge improvements in fitness and physiques, the class of April-May 2010 graduated at www.parkrun.com at Hove Park. Fitbitches of the camp this month were Amy Littlehailes who showed astounding improvement plus sprinting prowess that came out of nowhere! She ran her first 5k ever, with three babies in two and a buggy! She shares the honour of Fitbitch of the camp with Kate Gibson, Sonia Brown and Amelia Hart all who have gone from strength to strength and constantly challenged themselves outside of camp too. Although that is not to mention the huge gains - er and losses in pounds - of all the Fitbitche this camp! Brilliant work from all!

Fitbitch training run

It's going to be the hottest day of the year so far - start it with a bang by coming on a training run this Sunday May 23rd at 8am. eek!
This run is for EVERYONE no matter what level of fitness you are. I will be leading the run but there is no pressure to go fast, find someone your own speed and run with them. The total distance will be just under 12kms but we will give you landmarks to look out for so you can do 6kms, 8kms, or 10kms.
You can check out the route by going to www.mapmyrun.co.uk and looking for the Fitbitch Paris Training Run. It's a flat one so it is a nice one to get your legs working!
Everyone who has entered the Paris-Versaille 16k run should be at this run which will meet at 8am outside www.marroccos-restaurant.co.uk on the seafront in Hove. Make sure you're on time as we will start running at 8.05am!

Paris Training Run

For those who haven't heard of it, the www.paris-versailles.com is a 16k run held in Paris on 26th September. There are already a number of us booked in for the race and we will be travelling out on Friday or Saturday and either returning on Sunday or Monday.
Those entering the race 'The Fitbitch 16kers' can choose from a training programme geared to beginners,intermediate or advanced levels. This will be posted here in the next few weeks.
We are also holding monthly Sunday trainings although these are open to EVERYONE whether you are doing the race or not so do come along. The first one is this Sunday 23rd May starting at 8am meeting outside Marroccos on the seafront.
We will be running 12k in total but the route will be planned so that you can loop and return to make it 6k, 8k or 10k. There is no pressure to keep up with the front runners but just use it as a way of helping to push your own running and to have company on a training run!
Email fbfitness@aim.com if you are coming or just turn up on the day. Don't be late!

Fitbitches of May

Congratulations to the Fitbitch Boot Camp April-May graduates. Not only great weight loss, and strength gains but they managed to get through fours weeks without a single drop of rain! A first I think in boot camp.
FBBC though is not just about weight loss and figure shaping but improving fitness and building stronger, fitter better bodies. Which everyone has done!
Fitness results below:
Mary Push ups 15-17 Planks 21secs - 60secs Sit ups 8 to 16
Amy 19-29 - 62secs to 2mins - 7 -14
Amelia 18-30 - 1min 32secs to 2mins 15secs - 21 to 22
Sophie 21 - 26 - 55secs to 1 min 10secs - 16-22
Kate 31-43 - 1min 4sec to 1min 40secs - 23-25
Bev 35-40 - 3mins 10secs to 3mins 28secs - 15-16
Sonia 28-37 - 1min 15 to 1min 15 - 33-33

Kettlebell Masterclass

Wednesday 12th May saw the first in series of special one off masterclasses for graduates of Fitbitch Boot Camp. This one was on kettlebell techniques where everyone learned how to swing the kettlebell safely, as well as new movements and swings that they can now use in their own training.
Next up in the series will be a special foam roller master class which will equip you with the tools for greater flexibility and range of movement essential for functional movement. It will be taken by guest teacher, Lily Rose Double a highly qualifed sports expert and qualified sports massage therapist. Keep your eyes peeled for upcoming booking.

Fitbitch Heroes

Don't forget Fitbitches at the Heroes Run this Sunday 16th May starting from Hove Lawns. You can enter the 5k or the Superheroes 10k. If you've always been terrified of entering a race but would love to do one then this is the one to do.
Not only is it fun but there are lots of other Fitbitches going too who will all be their to cheer you on.
And for those who regularly race - get yourself on that podium!!

Fitbitch Kettlebell Master Class

Ever felt like you are getting fatter even though you haven't changed anything about your lifestyle? Well it could be due to the fact that from around the age of 35, you lose around 1/2 a pound of lean muscle tissue a year. You might not think that means anything but muscles are the calorie burning furnace of the body.
This tissue burns calories constantly, even when at rest and once you start losing it, your metabolism slows down and you start putting on weight. Yet another reason why it is never a good idea to crash diet or starve yourself as you're just slowing down your calorie burning oven. It is also why it is essential to do strength training not just cardio exercise.
If you're pushed for time then one of the best ways to do this is with kettlebells. They provide a dynamic, quick work out which ticks all the boxes - quick, easy if you know how, fun and fantastic at building muscle and burning calories whilst you're using them too!
Find out how to use them properly and try new techniques this Wednesday 12th May at 6-7pm.
This is only open to FB graduates or those booking in the May camp. Cost £10

The importance of foam rollers

Last week, we experimented with foam rollers at the beginning of camp which should be as essential a piece of kit as your running shoes. A foam roller works on the same principle as a sports massage therapist but at approximately £10 is a darn sight cheaper.
It is cylindrical piece of hard foam which you can roll over for a self massage and which works to release myofascia tissues. This is the soft connective tissue that wraps and connects muscles, bones and blood vessels. Often due to injury, misuse or lots of exercise without sufficient stretching, it and the underlying muscle tissue can become stuck together resulting in tight muscles, reduced flexibility and/or range of motion in joints.
Moreover, if one muscle is inhibited another muscle will kick in to do the work resulitng in a domino effect which will eventually lead to biomechanical failures.
So how exactly does rolling on a piece of hard foam help? Foam rollers work by tricking the muscles into relaxing by stimulating the action of a sensory receptor in the muscle fibres called the Golgi Tendon Organ. This is highly sensitive to muscle tension and when it feels a muscle being stretched too tight, it forces it to relax and lengthen to prevent it tearing.
Of course, a foam roller is no substitute for a professionally trained sports massage therapist or for seeing someone if you are injured. But at just over £10 it should be a vital piece of equipment for anyone who exercises, from the occasional 5k runner to someone running regular marathons. The downside? It is painful but stick with it every day and you will see huge improvements in flexibility, range of motion and sports performance. Visit www.physiosupplies.com for a range of Foam rollers. You can see a range of self massage exericses you can do by following this link http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller_3.htm

Graduation and Get Together

Fancy some of this? Well, it's the one time I'll say that you can as it's that time again - graduation! The April camp finishes May 13th and the Fitbitch breakfast is at Hove Park Cafe on Saturday 22nd May after completion of the 5k Hove Park Run. You will need to register for the run at http://www.parkrun.org.uk/brighton/Home.aspx
The breakfast, a mixture of muesli,yoghurt and fruit, poached eggs, roasted tomatoes, mushrooms and lots of other yummy stuff is £7 per head.
All past graduates and new graduates welcome. Please book your place by emailing fbfitness@aim.com.

Fitbitches at Pho restaurant

Last week, new Vietnamese restaurant Pho hosted Fitbitch Boot Camp to an exclusive menu tasting. The healthy restaurant chain, with branches in London is opening here on Black Lion Street this month. Yet they opened their doors before their official launch to the clients of Fitbitch for an exclusive, complimentary tasting.
Fresh Vietnamese Spring rolls, a mixture of fresh prawns, noodles, bean sprouts and fresh mint with a dipping sauce, healthy Pho soups and zingy salads make this restaurant the perfect venue for a Fitbitch. Choose well and Vietnamese combines a perfect mix of low fat protein with none of the fattening coconut overtones of Thai food.
Can't same the same for their alcoholic drinks which I hear some Fitbitches were enjoying!
The night was one of the first in a series of Fitbitch Invites...an event exclusive to graduates of Fitbitch Boot Camp which in some way embody the healthy principles and confidence of a true Fitbitch. Join us on or become a fan on Facebook to ensure you are the first to hear about the next event.