Friday, September 30, 2011

Top Ten Reasons to Eat Breakfast

Top Ten Reasons to Eat Breakfast

The reasons for eating breakfast far outweigh the time saved walking out the door on an empty stomach. My recent  after adding this simple habit got me curious about the benefits of eating breakfast.
Breakfast is simply ‘breaking the fast’. We have not eaten since evening and expect our body to be fueled and blood sugar to be replenished for the day without food is unrealistic. Think of your stomach like the gas tank of your car. You put gas in the tank of you car so that it runs, why wouldn’t you do this for your body? Think of it as a ‘jump start’.
In Canada alone, forty per cent of Canadians do not eat breakfast and an alarming one half of them are women. The inconvenience and minutes it takes to make breakfast is outweighing its benefits!

Top Ten Reasons to Eat Breakfast

eat breakfast
1A better attention span, focus and better productivity at work, school or at home. More strength and endurance. Studies on those who work at labor type jobs have shown that those who do not eat breakfast are unable to work as hard until lunchtime and studies on children reveal that they are unable to complete school work.
2Maintaining a healthy weight. People who skip breakfast are shown to choose less nutritious and convenience foods to curb their ravenous appetite. Poor eating habits lead to eating throughout the evening and calories are stored the evening hours as the metabolism slows down. Calories stored equals fat.

3Setting an example for your children and helping them develop healthy eating habits at an early age that they can carry on throughout their lifetime. If they see you eat breakfast, they are more likely to as well.
4Essential nutrients. Many of us do not meet the essential nutrients such as vitamins and minerals needed daily. i.e., calcium, iron, fiber and Vitamin B1. Skipping breakfast guarantees we will not get these essential nutrients.
5Eating breakfast can reverse the effects of fasting: irritability and fatigue. That tone can last up to 16 hours. We’ve all had our crabby moments. I know I have! Why not enjoy your meal and focus on what’s important instead of using that energy to rip into someone?
6Lower cholesterol, which reduces the risk of heart disease. Research has shown that people who eat breakfast consume less dietary cholesterol then do people who don’t eat breakfast.
7Eating a healthy breakfast has been linked to better learning ability and memory functions.
8Increase your metabolic rate. People who skip breakfast have a metabolic rate four to five percent below normal, which may lead to an expected weight gain of eight pounds per year (one pound every seven weeks).
9Eating breakfast can have long term effects and prevent Obesity, High Blood Pressure and Diabetes.
10Breakfast foods are delicious! Avoid the processed, fatty foods. Skip the breakfast sandwiches and you will prevent yourself from consuming 560 calories and a whopping 32 grams of fat! Folks, that’s not even including a coffee and a hash brown that teams up with the heart stopper. Ultimately, you will be able to restrict the calories you are consuming so why not eat something healthy and nutritious? Bob’s Hot Cereal, Fruit, Eggs or a Smoothie?
Believe me, you’ll taste the difference and your body will thank you! Make the right choice.

Thursday, September 29, 2011

24 Hours to go -

Every workout in this Workouts for Judo can be completed at home or at any fitness facility in the world. These workouts do not contain expensive equipment such as rubber bands, tyres or ab rollers. These workouts use minimal equipment so you can do them just about anywhere there is room.
I have used these workouts in hotels all over the world to prepare for tournaments and get the best possible training in before I fought.
Workouts for Judo will give you the ability to:
·         - Increase Overall Fitness
·         - Fight harder for longer
·         - Increase Strength and Power
·         - Improve your Balance and Co-ordination
·         - Increase your level of Agility
·         - Increase Foot and Hand Speed
For only $27 you will have your very own fitness and conditioning manual written exclusively by an International Judo Olympian.
You will also receive Advanced Workouts for Judo as well as Video Demonstrations of each and every workout to make sure you do them 100% correctly.
Get your hands on a copy today by heading to Workouts for Judo today.
If you have any questions please do not forget to ask.
Talk soon,

Screenshots of Workouts for Judo 2 Days to go

Here are some screen shots of Workouts for Judo. Each exercise has photos and in depth descriptions to make sure you perform them properly.

Every workout in this Workouts for Judo can be completed at home or at any fitness facility in the world. These workouts do not contain expensive equipment such as rubber bands, tyres or ab rollers. These workouts use minimal equipment so you can do them just about anywhere there is room.
I have used these workouts in hotels all over the world to prepare for tournaments and get the best possible training in before I fought.
Workouts for Judo will give you the ability to:
·         - Increase Overall Fitness
·         - Fight harder for longer
·         - Increase Strength and Power
·         - Improve your Balance and Co-ordination
·         - Increase your level of Agility
·         - Increase Foot and Hand Speed
For only $27 you will have your very own fitness and conditioning manual written exclusively by an International Judo Olympian.
You will also receive Advanced Workouts for Judo as well as Video Demonstrations of each and every workout to make sure you do them 100% correctly.
Get your hands on a copy today by heading to Workouts for Judo today.
If you have any questions please do not forget to ask.
Talk soon,

Wednesday, September 28, 2011

2 days to go on the Special price on Workouts for Judo

I have just re-released Workouts for Judo for $27 but only for the next 2 days. That is a saving of $10 USD.
The reason why I have done this is because I have included 2 exciting bonuses:

Advanced Workouts for Judo:
Similar to Workouts for Judo but harder exercises and harder Workouts. Seriously these workouts will have the toughest Judoka almost crying in exhaustion.

Video demonstrations: 
I have filmed each and every exercise in both Workouts for Judo and Advanced workouts for Judo and put them into an Mp4 format.
This way everyone know exactly how to do each and every exercise.

Saturday, September 24, 2011

Sneak Peek into Workouts for Judo

For a SNEAK PEEK INTO Workouts for Judo Click HERE
It is very important that the workouts you are completing in the gym are beneficial to improving your overall Judo game. If you are completing workouts that aren't written for Judo you will find that your success on the mat will be somewhat limited!
Put simply, if you want to gain success on the mat you MUST train like a Judoka.
Not a body builder and not a power lifter; But a JUDO player.

In all my years as an international competitor I have looked at what a Judoka needs in terms of fitness and conditioning, and have programmed my workouts according to what elements are needed.
above elements then I believe you should re-program your workouts accordingly or talk to your coach and ask them to look over your current gym program.

If you have any questions about Workouts for Judo or anything to do with fitness and conditioning make sure you let me know by pressing the reply button today.

For a sneak peek into Workouts for Judo download the first few pages HERE

Friday, September 23, 2011

The Art of Sports Nutrition

Sports nutrition is a well researched fine art, a complex science of carbohydrates, proteins and fats that often leads the majority plain confused. So are we the one's over complicating it?
Although new science emerges on a daily basis with regards to health and nutrition, this doesn't often simplify matters, yet often complicates the situation. Many that follow a program designed by a sports nutritionist will have a breakdown of carbohydrates, fats and proteins to eat, at a certain time, from a certain source, containing a certain amount of calories all calculated against their energy expenditure on top of a list of supplements to take. Sounds like a lot right?
For the athlete this might be necessary in many cases, especially in weight class sports. But sports nutrition doesn't have to be this complicated. Of course we should be eating certain types of foods as some are more beneficial than others, and of course serve a purpose. But the emphasis on calories and its breakdown is often over emphasized and can cause a pattern of obsession.
What I suggest is a radically simple approach. An approach that I use with 95% of people. I use this for one reason only, I've noticed over the years that calorie counting for many people is a chore, complicated and time consuming. So I rarely use it.
Instead I urge anyone, whether your using a sports based nutrition program or not, to use your appetite, satiety, needs and meal timing to gauge what and how much should be eaten at a meal. This is the simplest way for someone to manage their diet. Tune in to what your body is saying and really you should be able to self-identify how much food you need to eat to maintain yourself at a steady weight (this also helps when you are eating the right foods, eating the wrong foods makes this more complicated). Once this is established you then know what you need to eat to lose or gain weight. Then simply make an effort to eat a bit more or a bit less.
Once this principal is nailed, alongside knowing your baseline macro-nutrient needs, then that is when key and effective principals of sports nutrition can really excel and be focused on. Such as strategies for carbohydrate cycling, supplementation during exercise, immune system boosting, re-feeding and the like. Such strategies are of course essential, but wasted if the basics are not already in place.
Again once specific protocols are in place that provide for your health, your training, and thus your recovery, only then can we pick our way in and around the science and fine tune some of the little things. Many read scientific journals and reviews and try to implement the odd nuggets of information straight away when really their basic principals and nutritional needs are still not being met. Like building a house without the foundations, it's just not done.
So a strategy for an effective sports nutrition plan:
1. Know the amount of carbohydrates, fat and protein your body needs
2. Know the amount of food you need to eat to maintain your weight
3. Identify proportions you need of carbohydrates in and around exercise
4. Crete a basic supplement regime
5. Fine tune an advanced supplement regime
6. Build in specific protocols for immune health, performance, super foods, and recovery
Ben Coomber consults with MMA, rowing, rugby and physique athletes at various levels. Consults for UK tennis and boxing, and owns and runs Body Type Nutrition. He is an Internationally Certified Sports Nutritionist.
Author website:
Article Source:

For me personally I have a good friend who has written a few books on the Paleo diet. A lot of the recipes in the Paleo diet are really nutrient dense and give me enough vitamins and minerals to get what i need while i diet to make weight for the -60kg weight division.
To find out more about Nikkis Simple Paleo recipes simply Click HERE

Or download some Paleo (Nutrient dense) recipes below FREE'

Pumpkin Chicken Curry (FREE PDF)
Meatballs with sweet potato chips (FREE PDF)
Roast Pumpkin and Red Onion (FREE PDF)
Egg and Capsicum Salad (FREE PDF)
Broccolli and Pinenut soup (FREE PDF)

Workouts for Judo special $10 off for 7 days only

I have been competing internationally for eleven years now and I have seen so many Judo players lose matches purely because their fitness and conditioning wasn't up to scratch. People tend to forget that when you are too tired to stand up it doesn't matter how good your technique is, you are still probably going to lose. Luckily for Judokas being tired only means getting thrown, strangled or arm-locked opposed to boxing or other striking sports where you can get knocked out. 
Therefore if you want to succeed in Judo you must have a certain level of physical fitness. Unfortunately the physical fitness needed for Judo isn't as easy as saying you must be able to run 15 on the beep test and bench press three times your body-weight. Each Judoka has a different technical level and different attributes needed to succeed in the sport.
Workouts for Judo is designed to get you to that base level of fitness needed to be able to utilize your technique on an opponent who is fighting back.
Having a fitness and conditioning program designed specifically for Judo will instantly increase your fitness, strength, balance and agility which are all needed on the mat. Having these physical attributes will result in increasing your attack rate and help you become a fitter more pro-active Judoka.
I wrote Workouts for Judo because I love educating people. I have a YouTube channel and a blog where I have helped thousands of Judokas in all aspects of their Judo game, whether it is technical, physical or mental skills.
I have seen so many Judo players in the gym performing body building strength programs or programs designed for power lifting and although they have aspects that can benefit Judo it is not as beneficial as doing a Judo specific fitness and conditioning program.

I have a passion for teaching people how I train, what I do and the workouts I have implemented in order to achieve maximum results for my own training and Judo competition. As a result I have represented my country at the Beijing Olympic Games as well as competed in four world championships, nine continental championships and multiple world cups around the globe. I know how annoying it is to go to training and gas out and not get the most out of yourself. I know how important it is to be fit enough to keep on fighting, evading your opponent's attacks as well as getting in your own attacks and combinations.
I have found that many Judokas' don't know how to train for Judo. I saw many Judo players completing bodybuilding programs for strength or running long distances as part of their cardio training.
I was constantly telling people that:
"In order to attain the best results you must train specifically for your sport."
Therefore we must train like Judo players.
In workouts for Judo I have workouts designed specifically for Judo and if you implement these workouts into your weekly schedule you will be fitter, faster and stronger for Judo.
Even better is the fact that for $27 you also receive video demonstrations of each and every exercises as well as Advanced Workouts for Judo -  for those who really want to push themselves to the limit.
If you want to learn more simply visit theWorkouts for Judo website and get your discounted copy today,  (only 6 days left of this amazing offer)

Wednesday, September 21, 2011

Finger and forearm injury prevention for Judokas

Your fingers and forearms are so important for determining how much Judo you can do week in, week out. If you sustain an overuse or acute injury within the forearms muscles or fingers you can off the mat for quite sometime. It is very important that you include a few finger and forearm injury prevention strategies into you weekly schedule. These include:

Elastic Band open/shuts
Judokas are constantly clenching the gi and therefore utilizing the flexor muscles in the forearm a great deal more than the ones used to open the fist. Elastic bands open/shuts will strengthen the opening muscles and tendons thus creating a balance between the two muscles. To perform open shuts simply place an elastic band over your fingers and begin opening and shutting your fingers. At the beginning start with one elastic band and perform around 50 repetitions and slowly build up to 100 repetitions with 2 or 3 elastic bands.

Stretch your forearms
Make sure you stretch your forearm muscles, especially after an intense training session. So many Judo players finish Randori, bow off and head home without stretching. Stretching will help loosen the muscles in the forearms and prevent any future injuries.

Tape your fingers
There are a few things you can do that will prevent finger injuries when doing Judo. Care for your fingers by:
- Warming them up before practice
- Keep your nails cut short
- don't entwine your fingers within your opponents Gi
- Do finger strengthening exercise
- Tape them every session.
I tape my fingers every session, whether it is with one my clients, a technical session or a Randori session. For me personally I 'feel' stronger when I'm taped up, and if something as simple as taped fingers makes me feel stronger when fighting, then I'm going to do it.

Avoid 'locking out' in the gym
Locking out is a lifting term which describes straightening a knee or elbow joint as far as it can go when performing exercises such as bench press or squats. 'Locking out' results in your joint bearing the load opposed to the muscles. It is important to protect your joints by not locking out when strength training. Always keep a slight bend in your joints at all times. This will also mean that your muscles are constantly under tension opposed to your joints giving them a quick break every now and then.
Locking out is mostly seen during a bench press but exercises such as shoulder press, dips and other lifts where the elbow is extending. It is important when performing these exercises to keep a slight bend in the elbow joint.
If you implement these strategies into your day-to-day training and lifestyle you will find that you will not suffer from any forearm or finger problems.

Article Source:

The Tabata Method

The Tabata Method
Fat Loss in Four Minutes

Enter the Tabata Method
Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.
This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:
That's it! You're done in four minutes! Oh, and that thing you're trying to brush off your face? That would be the floor.
Eight sets of "as many reps as you can get done," followed with a brief ten second rest— simple and effective. The two best exercise options for the Tabata method are the front squats and the "thruster," which I'll describe in a bit.
It helps to have someone record the reps of each set for you because, well, you won't remember after you pass out. I use the "lowest rep number" of any of the eight sets as my measurement to compare workout to workout. If you go too heavy, that number might be two. If you go too light, you might find yourself getting around 15 reps or more.
Before we talk about the exercises, let's take a moment to be perfectly clear about what we're doing. This isn't "eight sets of eight," although the goal of doing eight reps in each of the twenty second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.
And by the way, ten seconds is not racking the bar, getting a drink, talking to the cute girl on the bike, looking at the clock, walking back to the bar, chalking up, adjusting the belt, talking to a friend, then doing the next set. Ten second is ten seconds! No cheating!

Tabata Exercises
You need to choose an exercise that uses a large number of muscles. I suggest the front squat. Now, you may argue, why not the back squat? Well, it's hard to dump the bar quickly into the rack with back squats, while with front squats, you can simply fall into it and start your ten second rest.
With something like a military press, you won't be using enough muscles to allow you to survive in the last minute; you might only get one or two reps with your shoulders on fire. Deadlifts have been tried, but most people get a little worried about injuries doing them Tabata-style.
The front squat might be the single best Tabata lift. Having said that, if you don't know how to front squat correctly, the Tabata method might teach you to lift better than a thousand coaches. In the four minutes, it's easy to get 64 to 70 reps, which teaches the nervous system better than a PowerPoint presentation.
The bar will be held in the "front" of the body, with the fingers relaxed and the bar resting on the clavicles with the elbows high. Sit down "between the legs." This actually gets easier in the third and fourth minute as you just start to "drop" back through. As you rise back up, you don't need to lock out the knees; in fact, don't even think about it. Just get up and go back down.
Weight on the bar? Let's just say this: a guy with a 465 pound front squat puked with only 95 pounds on the Tabata front squat. Generally, I urge people to go "light," like 65 to 95 pounds the first time. There are those in this world who've gone up to 155 pounds and still got "eights" in the last twenty seconds, but those are very rare people!
The other great Tabata exercise is the "thruster." The thruster is one of the greatest lifts no one has ever heard of in the gym. Take two dumbbells and hold them at shoulder height. Squat down, keeping the dumbbells on the shoulders. As you rise up, press the bells to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the bells overhead. I find that I do a little bit of both in the four minutes.
Thrusters do things to your heart rate and breathing that I honestly can't describe. Go light! A 35 pound dumbbell in each hand is a very difficult thruster workout! Check your ego at the door for the first two minutes.

Tabata Tips
You need to be able to see a wall clock with a second hand during your four minutes of fun. Stop at twenty seconds, rack the bar (if you choose the front squat), rest ten seconds, grab the bar and go again. Watching the clock seems to help with the focus.
And remember this: you really shouldn't consider doing much after the Tabata workout. Your lungs will be going like a locomotive engine. Go ahead and plan anything you like, but don't be surprised if it just doesn't happen. I keep the family dog nearby to chase the carrion birds away while I rest on the sidewalk.
The hardest thing about this workout is staying focused for four minutes. Don't let your hands leave the bar or dumbbells, if you can help it. After you put the bar in the rack during the front squat, stay right there, an inch or two back from the bar, and stare at the second hand of the clock.
If you do thrusters, put the dumbbells on a bench and watch the clock with your hands ready. This little trick of staying with the weight seems to help make those ten seconds seem like, well, not much, really! But at least you don't have to move much to get the weights again.
I do either Tabata front squats or Tabata thrusters about twice a month. I'm sure someone will comment, "If it's so good, why don't you do it every day?" Go ahead, try it and report back after the second day.

240 Seconds of Pain
Why should you do this workout? The Tabata program might be the single best "fat burning workout" that I know. It might only be four minutes, but you seem to keep sweating and breathing hard for a long, long time afterwards. Moreover, it seems to teach the body the proper method of squatting far easier than all the instruction in the world.
One other thing: Tabata truly teaches a person the mental focus needed to push past pain and reach his body comp or athletic goals. It'll save you 12,000 bucks, too!

About the Author

Sunday, September 11, 2011

Coping with sports injuries

Coping with a sports requires both physical and psychological rehab. Sports injury recovery typically focuses on physical rehab, but it's important to include sports psychology skills and techniques to help an athlete recover faster and learn to use physical setbacks to become a more confident and resilient athlete.
Athletes react to injuries with a wide range of emotions which may include denial, anger, sadness and even depression. An injury often seems unfair to anyone who has been physically active and otherwise healthy. Although these feelings are real, it’s important to move beyond the negative and find more positive strategies to cope with this setback. In many cases dealing gracefully with an injury helps an athlete become a more focused, flexible, and resilient athlete. Here are some sports psychology strategies you can use for faster injury recovery.

Learn About Your Injury

Learn as much as possible about the cause, treatment and prevention of your injury. Not fully understanding an injury can cause fear or anxiety. Learn how to talk to your doctor.
Ask the following questions of your doctor, trainer, coach or therapist until you know exactly what you can do to heal quickly and fully.
  • What is my diagnosis (what type of injury do I have)?
  • How long will recovery take?
  • What is the purpose of the treatments I am receiving?
  • What should I expect during rehab?
  • What alternative workouts can I safely do?
  • What are the warning signs that I am getting worse?
By understanding the injury and knowing what to expect during the rehabilitation process, you will feel less anxiety and a greater sense of control.

Accept Responsibility for Your Injury

This is not to say that the injury is your fault. What this means is that you accept that now you have an injury and you are the only one that can fully determine your outcome. By taking responsibility for your recovery process, you will find a greater sense of control and will quickly progress in recovery, rather than dwelling on the past or blaming the injury on an outside factor. .

Maintain a Positive Attitude

To heal quickly you need to be committed to overcoming your injury by showing up for your treatments, working hard, and listening and doing what your doctor and/or athletic trainer recommend. You also need to monitor what you are thinking and saying to yourself regarding the injury and the rehab process. Your self-talk is important. Are your thoughts negative and self-defeating? To get the most out of your daily rehab, you need to work hard and maintain a positive attitude. Remain focused on what you need to do.

Use the Mind to Heal the Body

Growing research shows that it may be possible to speed up the healing process by using specific mental skills and techniques such as imagery and self-hypnosis. Imagery techniques use all of the senses to create mental images, feelings and sensations related to a desired outcome as though it is happening now or has already happened.

Get Support

A common response after an injury is to isolate yourself from teammates, coaches, and friends. It is important to maintain contact with others as you recover from your injury. Your teammates, friends and coach can listen when you need to vent some anger, or can offer advice or encouragement during the rehab process. Just knowing you don't have to face the injury alone can also be a tremendous comfort. So, go to practice; remain around the locker room and the weight room. Be visible by being an active member of the group.

Set Appropriate Goals

Just because you are injured doesn't mean you stop planning or setting goals. Rather than viewing the injury as a crisis, make it another training challenge. You goals will now focus on recovery rather than performance. This will help keep you motivated. By monitoring your goals you will also be able to notice small improvements in the rehab of your injury. You will feel more confident that you are getting better and improving.
Remember to work closely with your therapist or doctor. They can help you set realistic goals that are in line with each stage of your rehab. Most athletes have a tendency to try to speed-up the recovery by doing too much too soon. It is important to accept that you are injured and know your limits.

Maintain Your Fitness While Injured

Depending upon the type of injury you have, you may be able to modify your training or add alternate forms of training to maintain cardiovascular conditioning or strength. Work with your trainer, therapist or physician to establish a good alternative workout program. If you can't run, perhaps you can cycle or swim.
Work on relaxation training and flexibility. Create a modified strength training program, do a limited amount of exercise to maintain cardiovascular fitness or focus on better nutritional health.
With the right knowledge, support and patience an injury can be overcome without turning your whole world upside down. By taking things slow, setting realistic goals and maintaining a positive, focused approach most athletes can overcome minor injuries quickly and major injuries in time. Make sure you see your doctor for a proper diagnosis and treatment plan for any injury.
Taken From

Thursday, September 8, 2011

Latest blog entry

Last few week

Well the last  few weeks have been pretty Interesting and I thought I would do a quick blog post about what I have been upto. 
A few weeks ago I competed in the world championships in Paris. I knew it would be tough as it is less than a year to the end of Olympic selection and everyone is fighting for points that will help their ranking on the world ranking list. 
In order to qualify for the Olympics you must be within  top 22 countries in the world. but it is not the top 22 people but Countries. So fee example as an individual I am currently  ranked 24th in the world but there are five countries in front of me who have 2 people in the top 22 rank - and only 1 of them can go. If you minus the double ups then I am currently ranked 19 out of the 22. So of the Olympics were selected today I would qualify my spot in the games. Too bad the Olympics are not selected until end of may 2012.
There is still a long journey ahead and I am excited about it.
I have had a pretty interesting year with injuries (maybe it is because I am getting older) but maybe it's just unlucky. At the end if last year I had a judoka from peru throw me when my wrist was bent and he landed with all his weight on it- I tore all the ligaments in the wrists and couldn't do any judo for close to two months.
After our Oceania championships I attempted a drop seoi nage and my opponent blocked it. I felt a massive pop and my rib slipping and sliding all over the place. After a long wait at the hospital thy said I couldn't do any exercise for 6 weeks as I had torn my rib cartilage. The next day I caught a stomach bug and I can tell you now vomiting with broken rib has been one ofthe most miserable days of my entire life. After that injury I missed our national championships but headed over to north and south America I placed 7th in both the Miami and el salavador world cups giving me an additional 32 points tothe world ranking list.
At the moment I am enjoying my time working at a small gym and breaking people's perceptions of how to train your core region as well as fixing squatting, bench press and rowing machine technique. 
I am also catching up on study with my degree in primary education. I am currently in the process of finishing my new ebook that is going to blow the judo world out of the water. It is an amazing product that I know so many judoka are going to benefit from- it is awesome
This week I have started running some bootcamps for people in the community wanting to get fit before summer and they have been great fun and the weather Around 7am has been amazing.
Talk to you all soon