UFIT Bootcamps

Not all personal trainers are the same: 5 reasons that makes the difference

Not all personal trainers are the same: 5 reasons that makes the difference

Here are the top reasons why training with the right personal trainer can give you results beyond your expectations.

Turning your passion into a career

How the UFIT Bootcamps Coaching course helped Sophie start a new life in France

 When Sophie Jouan left Singapore in June 2017 to return to Paris after a 20 year stint abroad she had a lot of adjusting to do. “I was so sad to leave my great life in Singapore, I cried when my husband told me about his new job in France and I begged for weeks for us to stay because I didn’t want to leave my great bootcamp life and my SHEFIT friends”. 

Just by looking at Sophie you can see she's right into her fitness and she wondered where she'd find something that would fulfill her as much. "Our house is in a provincial area 50km away from Paris and it gets really cold and there’s no way you could train outside the way we did in Singapore". 

UFIT Bali Chickfitreat 2016

UFIT Bali Chickfitreat 2016

CrossFit Wanderlust workout during UFIT Bali Chickfitreat 

CrossFit Wanderlust workout during UFIT Bali Chickfitreat 

After looking at the local fitness scene she couldn’t find anything she liked as much as UFIT so turned her basement into a gym and started training herself.

Six months before she knew she was leaving Singapore, she did a UFIT Education Bootcamps Coaching course which gave her ACE Accreditation and all she needed to know about session programming, great form, and effective exercises that target all parts of the body. This PhD graduate in political science who had been a trailing spouse and full-time mum was now pursuing the career that she really loved.

IMG_9047.jpg

While she didn’t know it then, that was going to set her up for her fabulous new business back home and the great new life she didn't think was possible when she left Singapore. 

"I created my own bootcamp sessions based on what I'd learnt from SHEFIT and the UFIT course", and after inviting a neighbour to join her she now has 17 clients just four months later. 

"To be honest, it's changed my life, I’m not depressed anymore! Funnily enough I don’t have a single French client! All the ladies are from the UK, US, Germany, India, Italiy and Brazil.... and they love my English!!! 

Sophie4.png

Here's a snapshot of Bootcamp@lelys:

  • I started September 2017 doing 3 classes a week
  • I have 17 clients, half come twice a week
  • I do a mix of cardio and strength with a lot of partner work
  • I try to put same energy and creativity as the UFIT team!

"It's a bit different to UFIT as the classes are smaller and have been indoors the last three months, and it's really challenging to create 3 different classes every week but I love it!

The UFIT Bootcamp Coaching course gave me knowledge, confidence and motivation to open my own club! Like UFIT, we are not only Bootcamp partners, we are friends. We enjoy training and drinking! I’m proud to have built a nice group".

Sophieclients2.png
Sophieclients.png

"I do the classes with my clients to push them. So I need to be on fire every day!!! And it’s challenging. I train with my clients 3 times a week and 3 times on my own. I really deserve a day off! But I really love it and am so much happier now".

Many of us will remember the ultra fit and fabulous Sophie with her charming French accent and great laugh was a frequent UFIT Bootcamper who trained with our SheFit community in the Botanic Gardens, Sentosa Cove and the Beach six times per week, and also did Spartan races and the Bali Chickfitreat with her UFIT friends.

If you've ever in the Chantilly region of France and need a friendly dose of UFIT whilst you're there - now you know that Bootcamps@Lelys is the place to go! 

17917361_10155035806480498_5304155852977097189_o.jpg
13179313_10153648325988977_960032137222485916_n.jpg

 If you're a well-qualified, experienced fitness coach living UFIT's values and would like to set up a UFIT Bootcamps franchise overseas with us, send us an email to find out more.  

Why Fitness is More Fun with a Friend!

One fool-proof way to keep yourself engaged with your workout is to pair up with someone! Just imagine…it’s 5.30am, it’s dark outside and there’s a light rain pattering against the window. All you want to do is stay lying in your comfortable bed, roll over and go back to sleep. But you’ve promised your friend you’ll join them at that new bootcamp this morning. You can’t let them down, can you? So up you get, get dressed and head out to meet your friend.

Now, imagine you didn’t have that friend you were going to meet, how much easier would it have been to just roll over and go back to sleep, just put it off until tomorrow. Tomorrow it’ll be so much easier. And then tomorrow never comes.

This is just one reason why your fitness journey is better and more successful with a friend. Here are four more reasons!

1. Accountability and Support from Others

Having accountability and a social support network are two of the biggest factors that lead to a successful lifestyle change. Knowing you have made a promise to someone else will make you much more likely to follow through and not bail on that bootcamp session. 

The importance of a social support network can easily be seen if you have ever taken part in one of our Clean & Lean Challenges. The support offered within the Facebook group, at the bootcamps and seminars is second to none. Having people around you who are going through the same experience is a great way to stay on track with whatever task you have set yourself.

2. Have Fun and Push Harder

The support doesn’t stop there. Once you are actually at a class, you now have a partner in crime to sweat with and suffer through anything that our coaches can throw at you. Bring a friend along and see how much harder you can push yourself. Working out together is a great way to strengthen any friendship, and gives you something new to discuss when going for that coffee afterwards.

3. Meet New People and Make New Fitness Friends!

Bootcamps are also a great way to make new friends. Get chatting to those sweating around you and before you know it, you might have some great new friends who share similar interests and you can push each other harder each session. 

Exercise is also so much more fun when you have friends to share the experience with! I know from personal experience that training alongside friends just adds another level of enjoyment to the whole experience and you end up working twice as hard with people around you than you would on your own.

4. Train Together, Stay Together

Why not bring your significant other along! Research shows that those who train together, really do stay together! Working out together can strengthen your relationship and enhance sexual attraction! If that’s not a good enough reason to get your partner along, I don’t know what is!

So what are you waiting for? Grab a friend you think would enjoy our UFIT Bootcamps, drop an email to bootcamps@ufit.com.sg and get them signed up to their first class! We hope to see you and your friends at a session soon!


ONE MONTH UNLIMITED PACKAGE FOR $99

Get fit, get healthy, get outdoors! Experience bootcamps, yoga, boxing, running classes, female only classes, weight training and obstacle race specific training. Introduction offer: 1 month unlimited package for $99. 


ABOUT THE AUTHOR

Robynne Smith.jpg

Robynne's passion lies in strength training, conditioning and nutrition. Robynne is a competitive power lifter, currently holding 3 national records in Singapore and aims to build on her own experiences of training when training others. 

READ MORE

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

Ramp up your warm up

When it comes to warming up, what are we trying to accomplish? The name itself is a bit of a hint, but increasing body temperature is just one element. It might be easier if we rename the warm-up to training preparation. Now if we ask what we’re trying to accomplish, it should be obvious - we’re preparing our bodies for the training to follow.

But is it necessary? Or how necessary is it?

There's ongoing discussion about this, as with so many other topics in physiology. I'm not going to discuss it further here, but I know from experience that the more prepared I am for a session the better I feel during and after the session! If you’re not sure, try it out and see for yourself.

Why is training preparation important?

We've seen an increased focus on mobility and proper warm-up protocols amongst trainers and athletes in the last ten years.

But the search for a "quick fix" is still ongoing, and in today’s society everyone seems to strive to succeed both economically and personally. On the personal side, a strong, lean and healthy body range is high up on the list.

But that requires a lot of time, or so it seems. And time is money. Lots of training concepts and adverts promise you an amazing body if only you spend money on it!

Time - no problem... ummm, too good to be true? Yes.

There simply are no short-cuts when it comes to achieving a strong, lean - and may I add, supple body. It takes some thinking, assessments and planning to progress towards this goal.

So skipping the "warm up" to save time is not a good idea. You end up losing in the long run. To rush the warm-up so you´d actually need to warm up before your warm up is not very wise either. You get the point - skipping the warm up is taking short cuts, and short cuts will not give you optimal results.

So let’s look at some ways to prepare the body for the training session ahead.

I reckon if you read this, you're training with us at UFIT already, and one of the reasons you train with us is to achieve the above-mentioned healthy and awesome body.

For us coaches we have two main priorities - to help you make the most out of your time spent on training - in the safest way possible. The fun part comes as a bonus!

When I speak about safety I'm talking mainly about injury prevention through training preparation and good form.

But there is so much more to training preparation. It´s also vital for a good overall experience. Like a good movie, it should have a beginning - a main part and an end. Without one or the other, the movie experience wouldn’t be the same, right? The popcorn only goes so far...

How to ramp up in an adequate way

There are tons of mobility drills and training preparation exercises, and there´s not a single answer to what good preparation is.

An ideal warm up protocol depends on the goal with the training session. There are different preparation methods depending on what kind of session you are ramping up for.

However, the first part of the session should involve drills that gets your blood circulation going and that fires up your Central Nervous System (CNS). The second part should prepare your body to work in a full range of motion. The third part should activate your main muscles to make sure they´re fired up properly before going into specific movements. The fourth part depends on the activity and the main goal of the session.

Is the session ahead a pure strength session? A running session? A HIIT session? Or a mix of all these; a so called Metcon session? Is it a performance/skill session?

To put it very simply, if your main goal with a session is to hit personal records on deadlifts, you don’t have to spend 10 minutes on running drills. Not that it will hurt in any way to do it, rather the opposite, but there are better ways to prep your body for a 1RM lift.

This general protocol is a-so called RAMP protocol. Now you get why we say 'RAMP UP' before your session!

R for Raising body temperature and heart rate to increase core temperature and local tissue blood flow

A for Activating key muscle groups and neuro-muscular coordination and stabilisation

M for Mobilising joints and stimulate joint lubrication

P for Prime the body for maximal intensities that the following session will require.

Some popular warm up protocols

Prior to HIIT and strength sessions, the following mobility protocols are great:

- Wrists (wrist circles, stretch)

- Elbows (elbow circles, elbow punch)

- Shoulders/upper back (dislocations, arm circles, over and backs (swing the arms up over your shoulders and chop your upper back, then swing the arms back down behind you) and bear hug swings (swing your arms out to the sides, then back across your body like you’re hugging yourself) are quick and easy.

A stretch we call the pat down is also great: get near a wall and put your hands against it overhead like you’re getting searched by an arresting officer. Keeping the abs tight to prevent hyperextension of the back, push your chest down and back from the wall to open the shoulders. Instead of just pushing, thinking of pulling down away from the hands as well. No equipment needed.

- Spine/trunk (standing trunk rotations, scorpion)

- Hip flexors/quads (leg swings, lunge variation with rotations, running drills)

- Hip extensors/adductors (bow and bend, Spiderman lunge, groiners which are like mountain climbers that reach the feet up to the hands and put you in the Spiderman lunge position. Walking leg cradles (knee to chest), side leg swings, walkouts (inchworm), the Kossack, the Russian baby maker,

- Knees (knee rotations, squats)

- Ankles/calves (heel-toe walking, ankle circles).

Key factors that will give awesome training preparation

  • Keep it dynamic
  • Movement through all three planes, sagital, frontal, transverse
  • Compound movements (the perfect stretch)
  • Primal movements (crab walks, frog jumps, duck walks, bear crawls, inchworms)
  • Unilateral movements
  • Full body dynamic ROM (range of motion) on all joints
  • Shoulder mobility
  • Mobilisation of thoracic spine and hips
  • Activations of glutes (the body´s powerhouse)
  • Core stabilisation and organization (spinal mechanics)
  • Prime the central nervous system
  • Co-ordination (concentration and good form)

By no means do you have to follow these exact protocols, but this gives a good indication that a proper warm-up is more than a few jumping jacks, knee tucks and push-ups.

And again - there are no short cuts that will help you reach your goal.

Only hard, smart work will. So next time, think your sessions through. You'll get so much more out of them.

Or even better - keep coming to our sessions, we've thought them through for you!


ABOUT THE AUTHOR

Meet Mona Brisbane She’s had 15 years experience in the fitness industry as a Personal Trainer and has done individual training and corporate group training. Since moving to Singapore 3 years ago, she fulfils her passion of training by challenging herself with kettle bells, plyometrics, cycling, running, in fact you name it and she’ll do it! She believes variation is the key to improving your health and keep the body guessing.  Mona has a contagious energy which we know will get passed onto you all!


UFIT BOOTCAMPS

UFIT PERSONAL TRAINING


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!