Tag Archives: Bath Kettlebell Bootcamp

Healthy Green Thai Beef Curry | Bath Personal Trainer Chris Rogers

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Here is a healthy curry recipe that is easy to prepare and tastes so good you would think it is bad for you! Loaded with good quality protein, healthy fats and veggies this is a great alternative to the usual take away curry! I added a green avocado salad for good measure!

Healthy Curry Bath Personal Trainer

Ingredients: 

  • 500g Organic grass fed Beef chunks
  • 1 Can of organic full fat Coconut Milk
  • 1- 2 tsp Green Curry Paste, gluten & sugar free.
  • Vegetable examples: mushrooms, cauliflower, broccoli, carrots, bell peppers, thai chilies (finely chopped and de-seeded), onion, green beans. Most vegetables work so go as crazy as you like!
  • 2 cloves of garlic
  • Fresh basil, chopped
  • 1 lime
  • 2 bay leaves

Seasoning for beef 

  • Curry powder
  • Cumin
  • Paprika
  • Garlic
  • Thyme
  • Sea salt and black pepper

Method: 

Start by seasoning the beef with curry powder, cumin, paprika, garlic salt, thyme, sea salt and pepper.

Cut the lime into quarters and squeezed the juice out of one of the pieces onto the meat and put it to the side.

Chop up all the vegetables and mixed them together in a bowl and squeezed the juice out of another piece of lime over them. Let everything sit for about half hour.

Combine the coconut milk with a teaspoon of the green curry paste and heat it up in a wok, mixing it together really well. When it gets a little frothy add the raw, seasoned meat and cook for a few minutes until the meat starts to brown.

Then add all of the raw vegetables, a couple of bay leafs and squeeze the rest of the lime juice over the meat and vegetables. Leave to simmer for a while, stirring every few minutes.

Alternatives to this recipe would be to add a different meat (chicken works very well), more green paste and chillies, spices, etc, depending on how hot you like your curries. And of course, if meat is not your thing, you can make this with just veg and have a an awesome Thai Green Coconut Vegetable Curry!

Enjoy!

Chris

Bath Personal Trainer & Fat Loss Expert

 

January Fat Loss? Get Your Free Fat Blasting Workout Here!

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To help the people of Bath out with their January goals I am giving away a workout from my online 14 day fat flush program… totally FREE!

WARNING: This workout is part of my 14 day fat flush program which I will be re-releasing next week. It is only one of many workouts that produce OUTSTANDING results with those that complete the 14 days. You will get good results with this workout alone, but no where near the results you could expect with the 14DFF program.

Here is what one of our December 14 day fat flush clients had to say in only her first 7 days!

7 day Results 14 DAY FAT FLUSH

Here Is The Free Workout For You :-)

Make sure you consult your GP/Doctor if you think there is any reason why you should not be doing the below workout. It IS a challenging workout so if your fitness levels are low approach with caution.

………………………………………………………

Do this workout 3 times per week, preferably on alternate days. On the days in between you may do some cardiovascular exercise such as spinning, intervals, swimming, a class etc. However depending on your fitness levels the 3 total body resistance sessions may be enough for now. Do this 3 times a week for 4 weeks, then CHANGE what you are doing… any longer and results and your motivation will diminish.

After a full body warm up including movements like these here

Do 3 rounds of the following, starting with exercise 1 and working without rest until you finish exercise 3. Rest for 60 seconds and then repeat for 3 total sets.

  1. Dumbbell squat and press 12 – 15 reps
  2. Single arm rows 12 – 15 reps per arm
  3. Burpees 12 – 15 reps

Do 3 rounds of the following, starting with exercise 1 and working without rest until you finish exercise 3. Rest for 60 seconds and then repeat for 3 total sets.

  1. Split Squat R & L 12 – 15 reps per leg
  2. Press Up 12 – 15 reps
  3. Jump Squats 12 – 15 reps

Finisher

With 6 minutes on the clock to as many round of the following 3 exercises as possible. Give everything you have within your fitness levels.

6 press ups, 6 single arm rows per arm, 6 squat thrusts

Ensure you complete a full body stretch afterwards.

Video of Correct Exercise Technique…

If you have any questions please let me know in the comments below  or email personaltrainerbath@live . co . uk.

Give it a go!

Chris

Chris Rogers

Bath personal trainer & fat loss expert

http://personaltrainerbath.com

9 Tips To Getting The Body Of Your Dreams | Bath personal trainer Chris Rogers

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If you feel unfit, unhappy with how you look, sick of how you feel but really want to change then this article might just be for you.

Last year I took on the challenge of totally transforming my body and mind following back surgery and rehab. I felt exactly the same as you do now but decided I wasn’t going to feel like that any longer.

Now I am still on this transformation journey, but I think what I have learnt so far will really help you get started.

The points below deal with helping you find your real, truthful, underlying reasons for wanting to change and how you can powerfully harness those thoughts and feelings to finally smash through your goals and get the body of your dreams or whatever you want. These points will help you achieve in all areas of your life.

Goal setting that works.

  1. Set a goal that really, really means something to you. Wanting to ‘lose a few pounds’ or ‘tone up’ is NEVER going to motivate you to stay on track. Find the real reason why you want to change. This may take a little time and some soul searching. But knowing the why is KEY to getting where you want to go.
  2. Once you know the why think about how you will look, feel and act when you finally get to where you want to be and never forget how good that feels. What will change? Will you be more confident? More outgoing? Will you have better relationship with loved ones, friends and families? What would you do differently? Make sure you right this down to help you really see your new self. Visualise this new person in your head every day before bed, in the morning, before a workout and every time you feel doubt. They say seeing is believing but feeling is too.
  3. When you know theanswers to the first 2 points, you need to set a goal that actually SCARES you. Now I don’t mean like a ghost or a bad dream! I mean that it needs to be BIG. Something that actually scares you into action. You may have been told in the past to make your goals realistic? But I think that only sets you up for never really reaching your full potential. Aim high, achieve high. Give yourself an absolute mountain to climb and relentlessly attack until you reach that goal. It might be an event, a photo shoot, a contest etc…something that scares you into action and helps you become the person you want to be. Make it scare you into staying on track.
  4. Now you have your goal in mind and you are also a little scared about what lies ahead make sure you have a deadline to achieve it. There are no second chances and the date cannot be pushed back… Once you have set the time frame you can move on to the next phase.
  5. Get your family and friends to support you… they will be the people you will look to for support when the voices in your head want you to deviate and eat those Krispy Kream Donuts.
  6. Ditch the negative energy vampires and non-believers. You absolutely can achieve anything you set your mind to. If you come across some one who knocks what you are trying to achieve, use it as fuel for your fire.
  7. So… by his point you should have a goal that really means something to you, a goal that actually scares you a little, the social support and a deadline it is time to get a plan. You are trying to achieve something that as yet you haven’t quite managed. It is probably a very good time to ask for some help! As you all have probably heard before the definition of insanity is doing the same thing over and over yet expecting a different result. This is where you need to invest an expert. Someone who has either achieved what you want to do personally or has helped countless others do the same.
  8. When you have the plan it is a case of knowing that every workout, every exercise, every rep, every hour you sleep, every glass of water, every meal and every bite will take you one step closer to your goal. It is that simple. Take one day at a time and focus on just the NEXT thing. Make the next thing move you closer to your goal… and then the next and then the next. Create the habits, believe you will smash your goal and the rest will take care of itself.
  9. Remember that life will throw a curve ball in from time to time. There will be times when things don’t go your way and you may take one or two steps back. But just tell yourself that it’s OK… it is as much about the journey and the learning/growing process as it is about the end result. When this happens acknowledge it, learn from it and move on.

To summarise what you need here is a little cheat sheet.

  • Find your G spot! The real reasons why you want to change
  • Decide where you want to be at the end, what you want to look like and who you want to be.
  • Visualise your new self daily
  • Set a goal that actually scares you! Aim big and you will achieve big.
  • Set a deadline and stick to it.
  • Create a support network through friends and family.
  • Either ditch the negative people or use them as fuel for your fire
  • Get expert help.
  • Focus on the journey and not just the end result. Everything you do will move you closer to or further away from your goal.
  • Remember that you will fail from time to time but the important thing is how you react afterward. Refocus on your goal, the reasons why and how being the new you will make you feel and I’m pretty sure you will be back on track.

Let me know what you thought in the comments below and if you would like grab a copy of my goal setting work book shoot me over a quick email at personaltrainerbathatlive.co.uk

Remember you absolutely do have the power to change!

Chris

Bath personal trainer & Fat Loss Expert

http://personaltrainerbath.com

http://bathkettlebellbootcamp.com

What is YOUR biggest fat loss or fitness question?

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Hi Guys,

To help you get to your New Year health & fitness goals I want to help you as much as I can and that goes for everyone, not just the coaching clients I have and my bootcampers….

So think about your biggest fat loss, fitness or nutrition question and let me know what it is in the comments below this post.

It can be anthing you like related to health & fitness, you might need help with your program, your nutrition, a specific exercise or you might be training for an event.

But make the question relate to your current New Year fitness goals… I really want to help you achieve them.

This is a great chance to get some expert advice… So time to grab the bull by the horns and get writing!

Just leave it in the comment box below and be sure to check back here soon for your answer. I’ll only be looking for questions until 6pm Friday 6th, so get writing!

Happy New Year!

Chris

Chris Rogers Bath Personal Training & Bootcamps

Bathkettlebellbootcamp.com - January camps almost fully booked!

Digestion, You are NOT what you eat, you are what you absorb. Take this short test now!

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Hi Guys,

If you have been following along recently I have been posting a series of short questionnaires regarding health and nutrition from Paul Chek’s book ‘How to eat, move and be healthy’. Our August bootcampers and all bootcamps going forward will be doing these tests and I thought it would be interesting if I shared them with you

The following questionnaire talks about digestion. We have all heard the old saying ‘You are what you eat’. Well that isn’t strictly true. You see if you cannot digest it, you cannot absorb it. Therefore digestion is critical when it comes to overall health and wellness.

Take this short test now and let me know how you got on in the comments below (If you would like to do this by hand you can download it Digestion Test

Digestion – It is not what you eat that counts, it is what you absorb that counts – Circle the answer that best applies to you

  1. How often do you experience abdominal bloating? Never or very rarely (0) 1-2 times a week (3) 3 times a week (5) 4 plus times a week (10)

Score _____

  1. Do you frequently have loose stools or diarrhea? No (0) Once a week (1) 3 or more times a week (5)

Score _____

  1. How often do you experience constipation or stools that are compact or hard to pass? Never or very rarely (0) 1-2 times a week (3) 3 or more times a week (15)

Score _____

  1. Do you find that you often burp after a meal? Yes (3) No(0)

Score _____

  1. Do you frequently have gas? Yes (3) No (0)

Score _____

  1. Do you crave certain foods such as bread, chocolate, certain fruit and meat if you have not eaten then in a day or two? Yes (5) No (0)

Score____

  1. How often do you have a poor appetite or feel worse after eating? Never or very rarely (0) 1-2 times a week (3) 3 times a week (5) 4 plus times a week (10)

Score _____

  1. Do you have an excessive appetite and/or sweet cravings? Yes (5) No (0)

Score _____

  1. Do you have frequently (more than twice a week) experience abdominal pain, cramps or general abdominal discomfort? Yes (20) No (0)

Score _____

  1. How often do you have indigestion, heart burn or an upset stomach? Never or very rarely (0) 1-2 times a week (3) 3 times a week (5) 4 plus times a week (10)

Score _____

  1. How often do you get a headache after eating? Never or very rarely (0) 1-2 times a week (3) 3 or more times a week (5)

Score _____

Total score: _________

How did you do?

Score 19 or less – Low priority, you are doing well J

Score between 39 & 20 – Moderate priority, room for improvement!

Score between 40 & 81 – High priority, time to take action!

 

Let me know how you got on in the comments below :-)

Chris

http://bathkettlebellbootcamp.com

 

 

Bath Kettlebell Bootcamp Motivational Clips To Get You Motivated, Focused & Fired Up For Bootcamp!

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Hi Guys,

Here a some motivational clips for Bath Kettlebell Bootcamp recruits and anyone else who wants to  get motivated, focused, fired up for training. These clips might not be your cup of tea but they certainly get me focused and motivated for a rewarding workout!

This first one really puts our own goals into perspective… amazing!

‘I know Kung Fu…Show me!’

 

A great clip of sound bites from Muhammad Ali, Rocky and other films…

A great speech from Al Pacino…

Finally…Rocky training…what a classic!

Did these clips get you in the mood to focus on your health & fitness goals?

Get training!

Chris Rogers Bath Personal Training

Bath Kettlebell Bootcamp

Gluten Free Pancakes On Pancake Day By Bath Personal Trainer Chris Rogers

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Hi Guys,

Happy pancake day! Now I am sure most of us are gearing up for a night of flipping pancakes, enjoying time with friends and family… and trying to recover your efforts from the ceiling! Well I wanted to share with you a recipe that will aid fat loss rather than hinder it. Chances are your usual pancakes are full of processed, refined sugary badness…well maybe try this recipe below to keep your fat loss goals in check this pancake day!

This will make enough for 2 people. I also added a raw veggie salad including, rocket, water cress, spinach, cucumbers, tomatoes, peppers, pumpkin seeds and avocado with a little extra virgin olive oil, fresh lemon and pepper as a dressing. (Remember to get organic/fresh where possible.

  • 2 whole eggs
  • 1/2 cup ground almonds
  • 1 can coconut milk
  • 1 apple, cored and chunked
  • 2 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/2 pint fresh/frozen blueberries (or any berries)
  • Coconut oil for cooking – you can get via Holland & Barrett or online, use olive oil if stuck.
  • 1 cup of dessicated/shredded coconut
  • Half a teaspoon of Baking soda
  • Sea Salt

Crack 2 eggs into a bowl and add a whole can of coconut milk. Add a cup of shredded coconut and half a cup of ground almonds followed by the chunks of apple. Then add a pinch of salt, cinnamon to taste, half a teaspoon of baking soda and vanilla extract to taste. Then mix or blend to taste. You can either add the berries to the mixture or have them on the side.

They may take a little longer to cook than conventional pancakes.

All the ingredents can be bought from normal super markets and health food stores…give it a try and let me know what you thought!

Thanks

Chris

http://personaltrainerbath.com

http://bathkettlebellbootcamp.com

Bath Kettlebell Bootcamp Challenge Workout | Bath Personal Trainer Chris Rogers

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Here is A Bath Kettlebell Bootcamp challenge workout! Complete 3 rounds of the following exercises without a break and record your time. Great for fat loss, fitness & strength!

20 Single arm push presses (10 each arm)

20 Swings


20 Single leg romainian dead lifts (10 each leg)


20 Single Arm Floor Presses (10 each side)

20 Single arm swings (10 each arm)

20 Bent over rows

20 Single bell squat & presses (10 L & 10 R)

20 Dead lifts

20 windmills (10 r & 10 L)

This is a great total body workout if you are pushed for time! Leave me a comment below and let me know how you got on!

Chris

http://bathkettlebellbootcamp.com

How To Eat To Lose Fat Fast! | Bath Personal Trainer Chris Rogers

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Hi Guys,

I just wanted to share with you what I ate on Monday this week, it’s a typical week day and is perfectly in line with the nutrition plan I give to Bath personal training clients and Bath bootcamp members who seek optimum health, fat loss and energy!

In a nutshell I try to eat loads of veggies (especially green veggies like spinach, broccoli etc), lean meat and fish, some nuts, seeds and a little fruit while limiting/cutting out processed food and starchy carbohydrates like pasta, bread, potatoes and sugar. In terms of drinks I drink bottled or filtered water with fresh lime/lemon, black coffee and herbal teas. I do not drink fruit juice, smoothies, squash etc (news flash ===> fruit juice is NOT a health food, it will make you and keep you fat!). Beverages should be pretty much 0 calories and natural, water is your best bet.

So here is what I ate on Monday.

I woke at 0615am, drank a pint of bottled water with one freshly squeezed lime and went to teach bootcamp at 7am

Breakfast

At 0815am I made breakfast consisting of 2 boiled eggs from our own chickens (the taste compared to store bought eggs is unreal!), spinach, half an avocado, a few pistachio nuts and some strawberries. I drank another pint of water and a large organic black coffee. I also had 2 table spoons of omega 3 fish oil and a multivitamin.

Note: This is all food that could be prepared the night before if time was scarce in the AM, if your reaching for cereal every morning, especially RUBBISH like Special K or similar you are taking the easy option and are sabotaging your health and fat loss efforts. The fish oil is to help recovery from workouts, decrease joint inflammation and re balance my intake of omega 3:6:9 fats.

Mid Morning snack – 1045am

I had a client from 9-10 at  my studio and then had 2 hours admin time and had some blackberries and pine nuts as a snack. I generally have 2 snacks a day, mid morning and mid afternoon and rotate the type of nuts/berry every day. I drank a further 500ml of bottled water with fresh lime.

Note: Never have fruit on it’s own if you want to lose fat. Add nuts or some sort of protein/fat combo to decrease the insulin spike and keep your body burning fat and not storing it.

Lunch – 1.30pm

On Monday I was meeting a friend at Nandos and I went for the Mediterranean salad with chicken. This is a great little salad and really tasty. The only ingredient that was not that great was the feta cheese, but still no sugar and no starchy carbs so a great choice compared to the others on offer. I drank 500ml of still water. I didn’t add any other sauces because of the large amounts of sugar they have.

Note – Eating out can be difficult when on a healthy eating plan but it doesn’t have to be. You can always ask (and I do) for more veggies instead of chips/potato/rice/pasta etc. You just need to stay strong and not bow down to peer pressure (from friends or the little devil sitting on your shoulder!).

Mid-afternoon snack – 4.15pm

Blackberries and Walnuts (sorry no picture!), 500ml of bottled water. Walnuts have lots of healthful omega 3′s in them. I usually have around 6-10 walnuts per snack. Half a punnet of berries would be a good portion size for a snack.

Dinner – 7.45pm – Crispy nut and herb fried chicken salad

In generally eat quite late in the evening, usually between 7.30pm and 9pm depending upon clients. I made crispy nut and herb fried chicken on a nice salad. I used Italian salad leaves, pine nuts and avocado dressed with pepper, lemon juice and extra virgin olive 0il. I used pecans, basil, a little salt and pepper and 2 eggs and a whole lemons juice for the ‘batter’! I blended the mixture, covered the breasts with the mixture and lightly fried in the pan with some coconut oil until cooked.

You need to be careful as if the pan is to hot the batter will burn before the chicken is cooked! I also had 2 tablespoons of omega 3 fish oil and a multivitamin with 500ml of sparkling water with some fresh lime.

Note: Fill your plate FULL of salad, drink plenty of water. Usually the evening is where people slip up, try not to eat too early on and eat as much as you can of the foods you are allowed. I tend to switch to sparkling water with fresh lime in the evening, it seems to help the urges to eat more.

I also drank a further cup of organic coffee at 11am, and a further 1 litre of water. So water intake was 4 litres for the day (you should be drinking 1 litre per 20kg of body weight), if you are dehydrated your body will not burn fat effectively.

Now eating like this 5-6 days a week has enabled me to go from being overweight by 2.5 stone to where I am today… the picture below illustrates this quite well! This will get you RAPID results that are healthy from eating natural foods that we were designed to eat.

I hope this will help you on your journey!

Chris

Bath personal trainer

http://personaltrainerbath.com

http://bathkettlebellbootcamp.com

http://fitchicksbathbootcamp.co.uk

Bath Kettlebell Bootcamp helps Mark Mcleod prepare for his charity boxing debut | Bath personal trainer

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I caught up with Bath kettlebell Bootcamp client Mark Mcleod a few days after his charity boxing match to congratulate him on his performance and ask him about the whole experience… here is the interview below!

CR: What made you decide to take part in this charity boxing match and potentially get knocked out?!

MM: The boys at the company I work for set up the first charity boxing match last year and the guy who organised the event decided to open it up to everyone this year so that there were more fats and hopefully more money raised for charity. I thought about it for a while as it was quite a big commitment as we had to commit financially as well as training wise. I decided to do it in the end for a number of reasons, firstly it was for an excellent cause and we had the potential to raise quite a lot of money for Diabetes UK. Secondly, although I do go the gym and keep fit and active I have been hovering around the same weight and % body fat for the last several years and I thought that if I had a set date in mind which I had to train to then it would give me focus and something to aim for. Lastly and one of the main reason I guess is I thought how often does a chance like this come along? The opportunity to perform in front of 500 people is probably going to be the sporting highlight of my life!

CR: How did you prepare for the fight?

MM: I trained for the fight in a few ways. I knew from the previous fight that fitness was key, especially high intensity training followed by short rests to mimic what happens in a boxing match. I decided that Bath kettlebell Bootcamp was perfect for this right from the start. I did 6 months continuous of Bath kettlebell Bootcamp classes. In conjunction with this I continued to go to the gym to do specific weight training as I needed to bulk up for the fight as the guy I was fighting was over 2st heavier than me and on top of this I also had boxing training which was about learning the techniques etc.  In terms of nutrition, my overall aim was to increase weight but reduce body fact so given the amount of exercise I was doing I was probably eating about 4 or 5 times a day (smaller meals) with protein shakes on top of that. In terms of what I was eating I tried to stick to protein, carbs, veg and fruit. No junk food or ready-made meals and tried to limit alcohol as much as possible.

CR: How did you feel leading up to the fight and during?

MM: The day of the fight and the week leading up to it was very nerve racking. I was quite nervous before my fight but as soon as I had to come out on stage and everybody was cheering for me I just soaked up the atmosphere and went with it and to be honest it was amazing. The thing I needed to be careful of was because I was so full of adrenaline it’s very easy to burn yourself out too early on and leave you knackered for the later rounds so I tried to control my fighting, especially during the first round. Once the fight begun though and the first few punches have been exchanged I was focused and you didn’t even hear the crowd. Thinking back it is a bit unusual that 500 people are shouting and cheering yet in some ways you can’t hear anyone!

CR: What did you do to celebrate?

MM: Errr I had to take Kelly (fiance) home because she was hammered!! I’ve taken a week off from training this week but I don’t want to let all that good work go to waste so I’ll be back at the gym next week.

CR: How has your body and health changed as a result?

MM: I’m definitely a lot fitter than I was andI put on roughly 0.5st which although wasn’t as much as I wanted it was all muscle as I dropped from around 20% body fat to 13%  body fat so I’m very pleased with the result.

CR: How will your daily life change now you don’t have to train for the match?

MM:  The only thing that will change really is that I won’t need to eat as much as I’m still going to continue to go to the gym etc. but I don’t really want to be bulking up anymore but then again I don’t want my body fat to increase either! So I’ll still be watching what I eat and continuing to exercise.

CR: What workouts did you enjoy the most?

MM: I liked the upper body workout’s at Bath kettlebell Bootcamp mainly because I thought they would benefit me more in the fight. So snatches, push press, press-ups etc. were my favourite.

CR: What was your least favourite exercise?

MM:Probably split squats or anything leg associated! I say it was the worse but I enjoyed doing it in anyway because in fairness I don’t do enough leg work in the gym and going to kettlebell made me realise that more than anything so I’ll definitely be continuing that in the gym in the future.

CR: Would you recommend bootcamp to anyone wanting to get fit?

MM: Without a shadow of a doubt. I honestly believe that without bootcamp I don’t think I would havebeen able to last the full five rounds. As an example, I was told to go to a boxing club to practice my boxing technique andthe one I picked someone warned me that they do fitness training beforehand that it was very hard. As I’d been doing Kettlebell however I actually found the fitness side of it extremely easy and Kettlebell was much more challenging in my opinion.

CR: In light of your experience would what would you say to someone sitting on the fence and contemplating doing bootcamp?

MM: I’d say if you’ve never tried it then give it a go! You’ll see that it’s a great all over body workout, and if you follow the diet you are guaranteed to get results. It is difficult to begin with but over time you’ll learn the techniques and begin to enjoy it more and more. The first few times anyone does it it will hurt afterwards and the next day but that’s because it works so well! Persevering with it you will see the results and I can definitely say that’s it the best fitness workout I’ve ever done!

CR: Thanks Mark, see you in the gym soon!

Bath kettlebell Bootcamp has one more 4-week bootcamp left for the summer! The evening bootcamps start on Monday 2nd and Tuesday 3rd August… for more details call Chris on 07843625703 or to sign up go to http://bathkettlebellbootcamp.com

You cans till help Mark and raise money for diabetes UK by sponsoring him here – http://www.diabeteschallenge.org.uk/challenge/ryanboydcharityboxingevent

Chris Rogers

Bath personal trainer

http://personaltrainerbath.com

http://bathkettlebellbootcamp.com

http://fitchicksbathbootcamp.co.uk