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No excuses swing program!
I often hear people say they don't have time to exercise and sure I get it, we all live busy lives and have commitments that take priority. This program will only take 20 mins of your day, 3 times per week, total weekly commitment, 60 minutes! Can you find time for...
May-June fat loss contest – Get lean and win cash!
The dates have now been set for our next fat loss contest, all current and past members of the club are eligible to enter, this means, if you have attended our workshop or past bootcamps, you have a shot at winning this contest and taking the cash prize! ...
Strongman/woman comp 20/4/13
Last weekend was the third time the BKC members squared off against one another in a 5 event strength contest. The previous winners Liam Smith and Sam Murray were not in attendance, leaving the door wide open for last years runner up's Trineta Watson Tripp and Conway...
Snatch test results – April 2013
This is the mixed current leader board as it stands to date, for the 5 min snatch test. Members - If you don't see your name here, let me know, you may have gotten lost in the switch over 🙂 24KG CATEGORY Conway Leamen- 111 reps Huw Davey- 100 reps Chris Coles...
Nick Ellaby wins fat loss contest and £660!
Huge congratulations are in order to Nick Ellaby who wins the club's new year fat loss contest by dropping 20 pounds of fat , and goes from 21.7% down too 8.5% over the 6 weeks, a truly amazing result. For his true dedication he wins £660 and is now the proud owner of...
Kettlebell training makes you flexible?
You may have heard this before, but do you know how this happens? Lets think about the word flexible. What does that mean? To be able to flex and extend your limbs through a full range of movement. For example, an inflexible person might struggle to fully flex at the...
Snatch test results – Jan/Feb 2013
And the results are in! This is everyone who took part this time round, to see older scores look under Fitness testing on the blog categories. In order of awesomeness! Ladies Sam Murray - 85 reps with a 20kg Trineta Watson Tripp - 128 reps with a 16kg Agneta - 125...
Lamb stuffed aubergines
Another recipes that is high in protein, fibre and fats, very tasty and filling. Lets get to it! Ingredients 2 large aubergine 1 onion (chopped) 4 garlic cloves (finely chopped) 1 large red pepper (chopped) 1½ tsp cumin 1 tsp cinnamon 1 tsp smoked paprika...
Chicken with chickpeas
Chick peas are full of nutrients and fibre, they are also extremely low on the glycemic index, so won't send your insulin levels sky high. Here is a quick easy meal that conforms to the "biggest loser" fat loss contest guide lines, its high protein, high fibre and...
Turkey Stuffed Peppers – (High protein, low carb)
Ingredients 3 Bell Peppers 1 Onion (finely chopped) 1 Tablespoon Garlic (finely chopped) Handful of Fresh Parsley (chopped) 1 Pound Turkey mince 1 Egg Directions Preheat oven to 375 degrees F. Slice off the tops of the peppers and discard them. Clean out seeds. Cut...
Fat loss competition
6 week fat loss competition Starts 11/01/13 - Ends 22/02/13 Biggest drop in body fat percentage wins. £10 to enter which goes into a pot to be collected by the winner. Prize money currently stands at £420 and could still increase! Nutritional guide, strategy and home...
“12 days of Christmas” kettlebell + Bodyweight ladder (Workout)
Need a quick dirty workout that hits all the right spots and leaves you in a sweaty mess? Look no further! Just like in the famous Christmas song, each day another present is added to the list, in this metabolic kettlebell + bodyweight ladder, you...
Snatch test results 26/11/12
Some very very awesome results last week, lots of club members moving up in weight and achieving better scores. Its been a while since the last test, and I think its safe to say the ten minute test has definitely been put to bed since no one wanted to take part!! Well...
A short introduction to HIIT (interval training)
HIIT or high intensity interval training is time efficient, fun and works great to aid fat loss. Intervals are rest breaks in-between high intensity exercise, of which the duration can change. In simple terms, you have a work period and a rest period. The ratio of...
Losing weight – More than just eating right
Successful weight loss comes with a three pronged attack, getting regular exercise, eating the right foods and thirdly, lifestyle management. Lets look at each one more closely. Exercise Studies have shown 5 hours of exercise per week gives best results with at...
Quick full body strength workout
Training doesn't need to be a long and laborious affair, 15, 20 or 30 min workouts are just as effective as (if not more effective in some cases) longer duration workouts. Choose compound exercises that work the major muscles groups as shown in this kettlebell chain...
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