5 Great Tips On Exercise

Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine 🙂

1. Common Mistake: Failure to set goals. Do you exercise without a clear goal in mind? Having a clear goal is a critical step in exercise and fat loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal. This is why we include mindset and motivation work on our retreats.

2. Common Misconception: No Pain, No Gain. Pain is your body’s way of letting you know something is wrong. Do not ignore this! When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advanced training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack?! Exercise is important. Do it correctly and you can do it for the rest of your life.

It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.

If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

3. Common Mistake: Sacrificing Quality for Quantity. When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

4. Common Myth: Weight Training Makes Women Bulky. Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

5. Common Mistake: Over-Emphasizing Strengths. You should start focusing on your weaker points rather then what you are good at. This will help you balance things. For example, if your chest is great and you love training it but your shoulders could do with some work, dial back the chest sessions and focus on the shoulders.

Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.

Non-Residential Offer

Just launched: A Flexible & Easy Way to Join Us!

We’ve just launched a non-residential offer for ALL Body:Fit weekends and week long retreats. Meaning, you have the flexibility to choose your own accommodation and still join us and the group for all the training, workshops (and healthy lunches!)

Ibiza is getting more popular every year and rooms are going fast. Our partner – Sol Beach House, with its beautiful location, is often fully booked up to four weeks in advance. We literally hate to turn clients away – so we’ve decided to make our retreats more accessible by giving the option to book a nearby hotel.

We’ve already had a number of clients choose a non residential option this season – and you’ll get the same incredible group experience – but just sleep somewhere close by!

For ease, we’ve pulled together a list of hotels close to Sol Beach House so you can look online for some great deals.

£100 OFF
Bring someone else with you and we’ll give you £100 each off the total residential price.

DETAILS

Body:Fit Non-Residential Price: £899

Hotels Close To Sol Beach House
Aguas de Ibiza
Tres Torres
Catalonia Ses Estaques
Catalonia Royal Ses Savines
Tropic Garden
Casa Luis

FIVE THINGS YOU’LL LEARN AT OUR RETREATS

We’re now well into our Ibiza 2017 season and we wanted to share with you some key things you can expect when joining our retreats – that will transform the way you train, eat and live!

These FIVE LEARNINGS are the essential pillars of what we teach and feedback from clients says it shines through in everything we do. It’s our passion for sustainable wellness that sets us apart from the ‘bootcamp’ style fitness holiday. Plus you get to stay in luxury beach side accommodation – with sea views, incredible food, first class service, free wifi, spa treatments and not a room share in sight!

So dive in to discover the FIVE things you’ll learn at our retreats that makes us different…. 


1) HOW TO STAY MOTIVATED WHEN LIFE GETS IN THE WAY.

Our big focus isn’t just to help you blast fat, get fit and have fun – it’s about giving you the tools and knowledge to go home and continue to make positive changes in your life.

Not only will the training be varied, effective and fast, but during our Mindset Workshop, we’ll share the hints and tips we’ve used with hundreds of clients (and ourselves) to stay on track and smash goals.

‘Mind fitness’ is an essential pillar to our retreats because it’s super important clients understand that changes to the body start with the way we think. And it’s not just experience that gives the core team an insight into how to stay motivated – James holds a degree in psychology and a masters in applied psychology, Rob was a senior NCO in the British Army for many years and Claire is an NLP practitioner, life coach and former business coach for Microsoft.

 

2) YOU CAN’T OUT-TRAIN A BAD DIET
It doesn’t matter how hard you train, if your diet is full of sugar, fat and processed food, your progress will be slow, if at all. Your dream body is made in the kitchen, not just in the gym, but we understand it can be a minefield. That’s why we run a Nutrition Workshop with Anna our Nutritional Therapist on every retreat. The lovely Anna gives you a whole heap of information, tips and tools to make the ‘right’ choices that will compliment your training. You can also request a one on one session with her for a more in-depth look at your lifestyle and nutritional needs.

3) YOU CAN HAVE BALANCE
You do not have to be ALL or NOTHING. We teach you how to stay fit, healthy and looking good, while maintaining balance in your life. We don’t kill ourselves every day at the gym and so we wouldn’t expect you to. We show you how we, in our late thirties and mid forties are in the best shape of our lives, without skipping the ‘naughty’ meals out, wine and chocolate. Denial leads to extreme behavior – a bouncing backwards and forwards. And that doesn’t make for a happy person!

 

4) YOU DON’T NEED LOADS OF TIME TO GET RESULTS
We get bored easily and imagine you do too. We’re also busy people and were in the corporate rate race in London until six years ago. We know the stresses, strains and time constraints so we make sure we give you ‘realistic’ ways to get maximum results in minimal time. You can do it when travelling, before the kids get up or in the park at lunchtime….no equipment needed!

5) WEIGHT DOESN’T MATTER
We don’t advocate ‘weight loss’ – but we do encourage fat loss – as long as it’s healthy and one of your goals. Weight isn’t a good indicator of progress. But fat loss is. Muscle weighs more than fat, so it could be that as you get leaner and tighter, your weight stays the same or goes up. That’s why we never weigh ourselves! We’ll help you understand that the way you look and feel is the best measurement of success!

Here’s what some of this year’s clients have said:

“Great workouts, fun times. Attended the Easter bootcamp in Ibiza with about 20 people. The workouts were hard but fun and there was no pressure to do more than you wanted to. Everyone was encouraged and motivated but if a particular session wasn’t for you then that was pool time! People wanted different things out of the break in addition to exercise – me time, health kick and others (like me!) some fun in the evenings. Great to meet new people and new friends. Will definitely return and cannot recommend it highly enough. Claire, James and Rob are great trainers and fun to be around – not so much love for the bleep test……” Victoria, April 2017

“You’re mind, body, and soul will thank you for it. Fantastic, energising, mind blowing weekend of sun, fun, and exercise. We met new friends, set personal goals and broke them, jumped, pumped, slammed and stretched, and it felt good. What was really awesome, as well, is that we became yoga converts, all thanks to the lovely instructor, Anna. 38 Degrees North Rocks!”, Dee, April 2017


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38N Team Update

For the first time this year we decided to take a break from our Ibiza retreats over August. Running retreats is pretty intensive on the team, and we’re so busy from April onwards that we felt August was a good time to give everyone a well deserved rest. It also means they can actually enjoy the island and come back refreshed for what’s often our busiest time of year; September and October.

So what do the team get up to off the clock? Well as always, Rob has been training furiously trying to better his own bleep test time on a weekly basis, as well as training private clients. Anna and Kate have kept running yoga and Pilates sessions for our local members and hotel guests, Shankara’s out paddling and Peets is training private clients. So life in Ibiza is as busy as ever!

Meanwhile Claire and James headed to the UK, not only to catch up with friends and family, but it seems to try out as many different gyms as possible! There’s been an old school body building gym in Dartford, a small local gym in the Scilly Isles, the Primrose Hill Park outdoor gym (plus hill sprints on the hill), and of course Kickboxing at Shoreditch House with Faye Maloney!

Admittedly it’s been great to have some holiday time. But next up is the stunning market town of Ludlow where we’re ready for some serious ‘heads down’ work – focusing on exciting new projects and plans to take 38ºN to the next level. Look out for the launch of our sister brand, plus new retreat locations and plenty more training tips (oh and possibly some cocktails along the way!)

It’s been great training in different environments. You can sometimes get stagnant so the new locations have provided a fresh approach. What do you do without a squat rack or Olympic bar?! Or no functional equipment whatsoever?! No panic. You just adapt and figure out what you can do with what’s available, which really helps us find new and imaginative elements to incorporate into our retreats. Just like life, it’s all about having a flexible approach, so we’ve hefted monster plate loaded weights machines, gone low on a hack squat, swung off bars and jumped on benches in outdoor parks and got lost finding new running routes. And by the way – check out our holiday fitness tips for how to train while you’re away.

We’ll be back in Ibiza with all the team from the beginning of September and our first Optimal Fitness starts from the 4th. Hotel rooms are already sold out but we have Jr Suites available, or else come on a non-residential basis and stay next door at Sol Beach House. Do check out the Retreats Calendar as we’ve got 6 weeks left in Ibiza for 2016, with Optimal Fitness, Body:ReSet, DNA Fitness and SUP Yoga & Pilates.

Then it’s off to Marbella for a very special Puente Romano Optimal Fitness Retreat, followed by something very very special we’re still working on….

Have a great August and we’ll be in touch at the end of the month.

Enjoy your training and have fun. Balance is key – extremes are not!

We hope to see you soon in Ibiza or Marbella soon!

Spring Update!

It’s been a while since we updated you on things at 38ºN towers and the reason is we’ve been so busy with a whole load of exciting projects. First up we have our UK Easter Retreat happening at the Spread Eagle – a fantastic and cosy coaching inn nestled in the South Downs. It’s not only steeped in history (Elizabeth the 1st!) but is home to a luxurious spa space and has over 50 gins in the bar… We’ve got the Polo Room for indoor training but we’ll also be outdoors, hiking over the stunning local countryside, powering through circuits in the grounds, kickboxing under the trees and more. For this one James and Faye will be hosting and training, with support from a yoga teacher and some surprises in the mix too…

Some Info About NSA From Dr Abi Our NSA Chiropracter

Warning!! Regular NSA care can cause the following “side-effects” Restored sense of humour When we are feeling under pressure, life naturally appears more serious. We have a tendency to let our imaginations go into overdrive with all manner of fearful scenarios playing out in our mind. An NSA adjustment works through these untrue and unknown worries and projections, which leads to a natural shift from anxiety/seriousness to relaxation/good humour. Flatter stomach Life tension is held in the stomach and upper intestine. This causes acid reflux, bloating and indigestion. Regular NSA care leads to this area of our body getting lighter, and bloating and discomfort disappears. Better balance Different areas of the nervous system govern our perception and ability to balance. It is common to find that regular NSA adjustments lead to an improvement in dexterity, spacial awareness and balance. People often become much more adept at sports and can learn new things much more quickly. NSA promotes feeling more connected with our body and to the environment, being more present in the moment and more available to deal with anything. Increased Strength An NSA adjustment causes communication between the brain and various body parts to be cleared. Feelings of fatigue are remedied extremely quickly and new strength can be felt immediately. In short, NSA allows you to resume your full power! Increased Height If we are faced with any level of “fight or flight”, our body moves in flexion and contracts. Look at the ageing process; round shoulders, caved-in chest, stooped forward. Life tension in itself squashes us! With NSA, the body moves through worries and false concerns into a natural state of openness which leads to erect posture. Better Sex NSA opens you and makes you feel more connected to your amazing body. Expect a increase in sexual prowess and libido. NSA makes you feel sexy again! How NSA may help with inability to cope with life Micro events, or day to day happenings clog up the nervous system. A male under pressure may often “”shut down”” whilst a female can go into “”overwhelm””. Neither of these states allows room for response…we are simply reacting. An NSA adjustment allows these areas to be worked through, rather than denying them, so that the system can learn and actually adapt to stress. How NSA may help with knee problems From a mechanical point of view, our knees are one of the most hard-working and weight-bearing parts of our body. They are responsible for taking in a lot of information from the environment. Correcting a knee joint poses many challenges as the knees are in use almost all day, and there are often numerous factors to be taken into account. With NSA, the system makes a global search of the entire body and is able to discover where the “problem” in the knee generated from in the first place. The bio-mechanics of the whole body can then adjust to support the knee and find a much more efficient working condition. How NSA helps with back problems Take a look at some of the everyday phrases and expressions we all use: “it’s in the back of my mind”, “that put my back out”, “it’s on the back burner”. The spine is a conduit for everything going on in your world. Quite literally, whatever your spine is…your world is! NSA comprises a series of specific touches of finger and hand down your spine. When the spine is open, relaxed and efficient, then your life response will be too. How NSA helps with pain The goal of NSA is not to get rid of pain. This would the same as putting a sticker over a flashing light on your car’s dashboard! Pain exists to show re-organisation is required. NSA allows the system to effectively and simply re-organise. Once the system is at ease and running optimally, the physical pain is address and is no longer required. AND THE WARNING LIGHT SWITCHES OFF. How NSA helps with sleep If life tension, over-function and stress are not processed, this backs up into the body system, leaving us in a heightened state which disturbs our sleep. The architecture of sleep is complex. We need to be in a relaxed state in order for this natural process to occur. NSA allows us to feel clear. Thus, we are better able to switch off and land in our “docking bay” to become fully re-charged again.

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