Bootcamps Singapore

YOUR HOLIDAY WORKOUT

Everyone needs a holiday, so how do you keep your fitness levels up whilst on holiday and not die at Bootcamp or your Personal Training when you come back?

Two of our coaches give their top five must-do, all-time classic exercises and Physiotherapy stretches for whether you are outdoors, in the gym or in your hotel room. 

OUTDOOR AND BODY WEIGHT EXERCISES

Marcus Fam, Head of UFIT Bootcamps

1. Lunges

Not only does working the legs expend more calories due to recruiting a higher amount of motor units, who doesn't want to have nice legs?

 Try incorporating lunges in sprint intervals as part of your active recovery. Always keep your chest and shoulders upright, and your spine in neutral while lunging. As with all resistance exercises, the focus should be on the muscles, not the joints. Perform to a full range of motion and avoid bouncing or jerking. If your legs are burning, congratulations, keep going!

 2. Sprints

Lots of bootcampers are ace runners, but for those who aren't keen to clock in 10km runs or more, give a go at sprinting. So we're not talking about aerobic running. Full on anaerobic sprints that leave you gasping for air and leave your legs jelly. Try 60m - 200m sprints. 8 sets, with no more than 3 minute rest periods. If you have a hill, spectacular, knock yourself out!

With the added benefit of building muscle along with speed, sprinting helps you build and define your glutes, hamstrings and quads, while at the same time burning off the fat layers that hide under the muscles. Sprint training is the most explosive training you can do.

 3. Burpees

There's a reason why bootcampers groan when they hear the sheer mention of the word. It's perhaps the most compound of exercises and combines a squat, push up, squat thrust & plyometric jump all in one. It’s great for cardiovascular fitness and strength training. Try doing 100 a day, throughout the day.  Nothing like having burpees for breakfast!

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 4. Push ups

This gets on the list not just because of its simplicity, but also because of the fact that it allows various degrees of intensity.

Always maintain a strong core and neutral lower back. Bring your chest to the ground and use your chest and triceps to push yourself off the ground. If you're strong enough, push the earth away from you. Also if you're upto it be brave and try some variations!

5. Mountain climbers

Another top exercise which hits various body parts, including the core. Try hitting a set of 20 reps immediately after push ups. Always maintain a neutral spine, and tight core throughout the exercise (hips should not be moving up and down).

A variation of this would be to draw the knee to the opposite elbow (left knee to right elbow, vice versa) for greater recruitment of the obliques.

If performed correctly, mountain climbers will not just get your core firing - but triceps, hip flexors and shoulder stabilisers smashed as well.

 

STRETCHES TO GET YOUR BODY MOVING

Maire, UFIT Clinic Physiotherapist

1. Hip rotations and lower back stretch

Lay on your back, put your arms out in a “T” position and bend both knees bent to 90’. Keeping knees and ankles together, gently rotate knees to one side and turn head to loot to the opposite side. Slowly de-rotate and repeat same stretch to the other side. Move slowly and with an exhale breath. Hold the stretch for 3-5 breaths and do 3 repetitions on each side.

2. Lower back stretch

This is a little more intense that the above stretch. Lay in the same position as above. But instead take one knee into your chest and then slowly rotate that knee across your body and over to the other side. Try to keep the opposite shoulder down. Hold this position for 3-5 breaths and repeat on the other side. Do 3 times on each side.

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3. Thoracic (mid-back) extensions

This stretch can be done over a foam roller if you’re flexible and over a rolled up towel if you’re a little stiffer.

  • Lay down on your back and palce the foam roller or rolled up towel behind you, around your mid-back (bra line for women and nipple line for men).

  • Place hands behind your head to support your head and gently tuck your chin.

  • Inhale to prepare and exhale to extend your mid-back over the foam roller or towel whilst maintaining your chin tuck.

  • If using the foam roller, then stay in this position for an inhale, then on your exhale gently curl back up using your abdominals into your starting position. And repeat this exercise 3 times at this spinal level.

  • But if using the rolled up towel, then stay in this extended position for at least 1 minute with arms rested on the floor and take nice big deep breaths. Then place hands behind head again and curl back up into a seated position.

4. Hip flexor stretch

  • Kneel on one knee on an exercise mat, or cushion if you’ve any knee problems.

  • Tuck your tailbone under as if tightening your butt.

  • Stretch up the same sided arm up to the sky and feel a stretch down through the front of the thigh and hip.

  • Hold for 3-5 deep breaths and repeat on the other side.  

5. Glute stretch – seated

  • Sitting upright on your chair, cross your ankle over your opposite knee and pull close to your hip.

  • Straighten your back again and then lean forward into the stretch.

  • Hold for 3-5 breaths keeping back straight. Repeat on the other side.

And then of course, you can discover a new city by running around in it or pack your skipping rope and stretch band to get you moving even more.

Have a good one!

 

Best Outdoor Bootcamps in Singapore’, courtesy of the SHAPE Sports Awards 2017.

We're SO proud to announce that our SHEFIT classes have been awarded the 'Best Outdoor Bootcamps in Singapore’, courtesy of the SHAPE Sports Awards 2017. 

We’re delighted they’ve recognised the amazing community spirit that exists amongst us, along with our high standards of coaching and our trainers' unique ability to motivate and encourage you all. It's been an amazing journey since we began with our awesome Founder Lisa Clayton who built UFIT Bootcamps to what it is today. Her energy and passion is contagious amongst our community with our coaches and UFITers. We can't wait to continue 2017 and deliver only the best for you!

 

Wendy Riddell commented “It’s important to us that every single UFIT class you do is rewarding and fun. When we as coaches see you all smiling and glowing and getting fitter and stronger along the way we know we’ve done our job.

We’ve seen huge growth in our class numbers over the past year, and as we continue to grow, we’ll keep adding to our timetable to ensure you continue to have a fantastic experience and get great results. And what is even more important to us is the personalised, community feel that makes UFIT so special, we will ensure that never changes.”

We are proud of you all and love seeing the friendships you have all developed with each other along the way. All of us at UFIT want to thank you all for your incredible support and we’re excited to continue to work with you to make your bootcamp classes the highlight of your day”.

A big thank you for the recognition to be nominated as Shape Magazine Best Outdoor Bootcamps in Singapore’, courtesy of the SHAPE Sports Awards 2017. 


EXPERIENCE ALL WE HAVE TO OFFER WITH A
FREE TRIAL!

Join Singapore's largest outdoor fitness community. Get fit, get healthy, get outdoors and get into the BEST shape of your life! For a free trial with UFIT Bootcamps visit us at: www.ufitbootcamps.com.sg

Heidi’s Top 3 Tips To Prepare For A Half Marathon

So you’ve taken the plunge and signed yourself up to a half marathon. Great, you’ve taken the first step, but now what? 

UFIT-marathon-training

There is a massive difference between your casual 10km runs to a half marathon. Meet Heidi Mäkinen, she is one of Asia’s finest long distance runners, and here at UFIT we’re privileged to have her knowledge and experience to learn from as a member of our RunFit UFIT Bootcamps. With so many 10kms, half marathons and marathons taking to our shores we thought it would be a perfect time to share Heidi’s top top tips in preparing for your races.

Whether it’s the Standard Chartered Marathon Singapore or the famous Angkor Wat Half/Full Marathon in Cambodia there is no better way to start preparing for your run now. In the hot Singapore climate we tend to forget how quickly we get dehydrated and drop those energy levels. Make sure you’re always fuelling, getting focused, and keeping on top of your training.

Here’s Heidi’s top 3 tips to keep you on track:

1.     Keep consistent and remember that what you put in to your training and preparing you will you get out on your race day. 

2.     Mix your training up – it doesn’t always have to be 10km +. Therefore, if you do some interval training and learn to run fast you will constantly be working different muscle groups and train your slow & fast twitch fibres. Whilst slow, comfortable runs are good… they won't make you any faster. UFIT Bootcamps RunFit Class are the perfect way to get you out of your comfort zone!

3.     Rest and eat well! (Ironic coming from me because I'm bad on the resting part and need to be constantly reminded by Ste Greenan). On a serious note, make sure you’re getting the right nutrition advice and refuelling with the right protein to carbohydrates to sustain such a high level of training.

Stay tuned for more of Heidi’s top tips when it comes to running and training, or even better join Heidi at our RunFit classes.

At UFIT, we exist to inspire and guide our community of members to realise levels of fitness and confidence beyond what could be possible by themselves. Fitness isn’t our job; it is our way of life. Take your first step with us and don’t look back! Book your free trial today.

UFIT Fitness and Health Retreat: January, 2016.

By UFIT Coach Rachel Harling

Our fitness retreat in Thailand saw a group of awesome clients enjoy a fit and healthy weekend at the stunning Thanyapura sports resort in Phuket.  The weekend was the perfect blend of fitness, healthy eating, education seminars and relaxation.

“Myself and Philipp joined the UFIT Phuket retreat following the advice of Frazer my coach Frazer. Boy was that a great decision… It did cost fair amount of money but it was worth every penny! Training sessions twice daily starting from 7:30am …at first we were a little worried perhaps we’re not tough enough to sustain this level of training (worth mentioning- we were training next to couple of National Olympic swimming teams also staying in the hotel at the time) but in the end not only we managed to complete all the sessions but also felt much more energised and “strong like a bull” for it.

Both coaches Frazer and Rachel proved their skills as top level trainers by planning out sessions and its content in the way that we worked really (really!!) hard yet still had enough energy to complete all the programme. It was a perfect combination of motivation and push we really need sometimes plus professional advice tailored specially for each and every one of us separately. They also proved really fantastic and friendly hosts! Frazer’s ability to crack jokes when you think you’re dying is irreplaceable!

We appreciated having a little bit of a free time as well while we even attempted playing golf….we failed miserably, it was tough due to lack of energy but it just goes to show how much the rest time was needed.

All together absolutely TOP retreat from which we came back feeling stronger and healthier. Fantastic weather was just another value added. We really hope there is more to come!

With special thanks to Frazer for looking after us so well!

Best regards, Anetta&Philipp”

Day 1

Arrival at Thanyapura fitness resort. Everyone had some time to explore the resort and its facilities, eat lunch and relax by the pool before the first workout session with trainers Frazer and Rachel. We started with some high intensity conditioning work and then did a strength session with weights. Clients who hadn’t done any lifting before learnt new skills and other clients worked on increasing their existing strength.

 

Day 2

The morning workout session focused on high intensity speed work. After warm up the team got onto the athletics track for sprint training.

Emphasis was on maximal effort but also ample recovery. The session was followed by a presentation from coach Frazer on the importance and benefits of high intensity interval training. Team breakfast was most definitely earned!

In the evening session, the team got into their second strength session. Day two focused on ‘push’ movements. In two groups led by our coaches, everyone worked through a full body workout in Thanyapura’s state of the art gym.

The session finished with a cardio blaster on the track of running, burpees, sit ups and push ups.

We ended the day with a team dinner at Thanyapura’s restaurant, where we were sat next to the German and Netherlands Olympic swim teams training for Rio 2016! Sore muscles, full bellies and another morning workout ahead – everyone was in bed early.

 

Day 3

On the final day, we did a ‘strongman’ workout. Strongman training is designed to produce true functional strength. It involves, pulling, pushing and moving large heavy objects. Our last session was a big strongman circuit on the athletics track with everyone putting their all into the last workout. Then we had just enough time for a few hours of sunbathing (or golf in some cases) before heading back to Singapore.

For three rounds. 1 person per station.

  1. Run
  2. Tyre flip
  3. Prowler push / pull
  4. Deadlift
  5. Dumbell farmers walk
  6. Medicine ball burpee and slam

All in all, a fantastic weekend. We will be back!

SAVE THE DATES for our next fitness and health retreats to Phuket:

Friday 13th-Sunday 15th May

Friday 9th – Monday 12th September

Register your interest now to receive more details: lizzie@ufit.com.sg

Channel News Asia: featuring SHEFIT Bootcamps!

Emergence of specialised gyms in Singapore due to rise of heart diseases, diabetes.

The rise of heart diseases and diabetes – partly due to an ageing population, unhealthy diets and lack of exercise – has led to the emergence of specialised gyms, which cater to the busy, or the unmotivated.

By Olivia Quay

 A prevalent New Year’s resolution is losing weight and getting into shape. With the rise of heart diseases and diabetes – partly due to an ageing population, unhealthy diets and lack of exercise – working out has taken on a more serious purpose.

This has led to the emergence of specialised gyms, which cater to the busy, or the unmotivated. SHEFIT, under the UFIT brand, holds group exercises as well as boot camps especially for women. It has since grown into the biggest fitness community for women in Singapore, which Lisa Clayton founded six years ago.

Said Ms Clayton: “Previously, a lot of people tended to feel like they had to really pound it out on the treadmill to get results. The trend is moving towards a less boring and stale regime. Everything’s fresh, everything’s evolving. This group training mentality has been one of the most powerful things at SHEFIT.”

Besides the support system, SHEFIT has classes in nine outdoor locations, like Fort Canning, Bishan Park, and the Singapore Botanic Gardens. These boot camps usually take about an hour.