Author: Brown Penney

The Macebell Makes An Awesome Functional Fitness Workout

Fitness certifications are rigorous group programmes targeted at specific aspects of fitness, like weight loss or body building. Joining macebell workouts is a pretty big decision to make, because it is hectic and fast paced. It is also, however, very rewarding, both in terms of physical results and a mental strength boost. That said, group programmes this intensive may not be for everyone, and you must evaluate your macebell curriculum and find out if it is worth joining.

You can jump on board here:

Focus and Training

You may feel that a fitness camp offers nothing new and that you can do the same routines at home and achieve comparable results. This is incorrect, as you would neither be able to get the workout routine nor the correct form or method to perform them by yourself. Boot camps are organized by macebell coach who know exactly what they are doing. They are focused on one particular outcome rather than a general routine, and hence will be providing the most effective way to reach that goal.

functional fitness

Completely Scalable and Solid

The routines at these boot camps are completely flexible and scalable, meaning you can modify the workout or personalize it to suit your fitness level and needs. That said, participants are expected to put in a good deal of effort and commitment, hence building a work ethic which stays with you for the rest of your life. Unlike a self-imposed workout regimen or a gym membership where you can afford to slack when you want, boot camps are much more structured and solid in their execution.

Motivational, and Easy to Carry On

Group training has proven to be much more effective than individual treatment when it comes to motivation. You tend to push yourself harder to keep up with the group or to get to the forefront. Members also become more accountable, as they would rather tag along than have their peers see them missing in the session. It also helps to have a friendly or sympathetic teammate to get through the rigorous itinerary.

Functional Fitness also forces you to reassess your diet, fitness regimen and your entire life from a health-related perspective. They are interwoven with your daily life, and allow you to go forward and carry on what you have learned. Most of the workouts are taught without any fancy equipment, so you can continue them at home too.

Dynamic, Diverse and Efficient

Fitness boot camps usually promote constant motion, high-intensity and full-body exercises. What’s better is that a well-planned boot camp will definitely mix up the routines to eliminate monotony. In time, you will be introduced to a number of effective tricks and workouts which allow you to move towards your goal faster and more consistently.


Boot camps are usually much more affordable than personal trainers or gym memberships. They are held for much shorter periods, so you don’t end up losing too much if you wish to pull out, which is not true for the long-term memberships offered by fitness clubs and gyms. If you want to spend even less and work out at home, you can purchase cheaper boot camp DVDs which are great too.

A boot camp is a fantastic and extremely beneficial program, which pays long-term dividends. They are a great way to get into and stay in shape, and target blood pressure, weight loss, cholesterol and other aspects.

Personal Trainer Gives Tips To Grow Your Arms

You often get to hear people complain that they have absolutely no time for workouts. It could seem to be the biggest excuse. However, you do realize that todays fast paced life is truly competitive and some people are just too busy to devote time to physical fitness.

The Dangerously Fit personal training certification should empower a personal trainer with adequate knowledge to chalk out customized fitness plans for his busy clients. The United Kingdom fitness certification equips you with the techniques to assess individual requirements and frame a suitable fitness plan tailored to individual needs. Visit to viit their website.

bicep curl

Effective Half Hour Workouts

If you are thinking of becoming a certified online personal trainer you should know that if planned with care and expertise half an hour is good enough for getting your clients heart rate go up and making them go through two circuits of reactive, core, balance and strength training. This helps your clients to fit in a weight loss program into their hectic schedule and busy lifestyle. Limited time sure does not mean unproductive workouts.

Self-Myofascial Release Techniques

Use Self-Myofascial Release techniques on an ordinary foam piece, to take care of the imbalances you had observed while assessing your client. It should be taking only about five minutes, but would be immensely helpful in enhancing flexibility, performance, function and reducing injuries.

Warming Up with Elliptical Trainer

Next let your client use the elliptical trainer. Move the client to an elliptical trainer, and ask him to draw-in and go on counting aloud either 10 or 20 or 30 depending on his capacity. This will be quite helpful in warming up your client as it would force him to utilize his glutes for pulling him into hip extension contrary to the treadmill that is known for pulling your client into hip flexion.

The cardio warm-up is super-effective in targeting and training quite a few areas promptly within only five minutes. However, you must understand that in case an elliptical machine is not available, a treadmill will suffice, as while operating it, your client gets adequately warmed up and is suitably geared toward the next step of fitness

Circuit Training Helps

Core and balance workouts should be performed in a circuit for best results. For instance, initiate with planks and shift to single-leg balance. Do 10 repetitions for the balance exercises and 12 repetitions for the core exercises. This portion of the workout plan should not take up more than 7 minutes. Once this circuit is over, allow your client to take rest for about 30 seconds and then switch to resistance training.

Round Off with Resistance Training 

Resistance training should comprise of one more circuit. Pumping up or accelerating the clients heart rate and maintaining it would prove to be immensely advantageous for the clients cardiovascular health and would also, assist in burning remarkably more calories during the workout session. The strength circuit must include legs, shoulders, back and chest. Both the biceps, as well as, the triceps are used in diverse exercises, so these exercises may be skipped in the short workouts based on your clients priorities.

Finally Cooling Down with Static Stretches

Let your client cool down with flexibility. Try performing static stretches for restoring tissues correct length-tension relationships and avoiding muscle imbalances in future. An evidence-based fitness training level 3 courses equips you with the adequate knowledge to design a super effective and productive fitness workout plan that takes only 30 minutes, whether your client is an advanced fitness enthusiast or an intermediate one or just a beginner.

Offering Clients Kettlebell Workouts

Change Your Clients’ Life by Offering them Kettlebell Workouts

As a professional fitness trainer with Fitness Australia CEC’s and numerous kettlebell certifications, have you introduced your clients yet to the wonderful world of kettlebell training? If not, it is time you underwent a kettlebell certification course to know more about this unique training module that offers a wide range of multiple benefits that few other workouts can boast of!

In fact, offering your clients kettlebell training can change their life forever for the better and they will always thank you for it. Be sure to check out the Melbourne course for more info.

fitness training

Kettlebell Training makes the Core Stronger

Most of the workouts done with kettlebells require intensive core engagement. When you go through the paces, your core will be compelled to engage as many large and small muscles possible which means you gain a stronger core with every session.

Kettlebell Training offers Cardiovascular Benefits

As kettlebell certification courses will teach you, one of the best things about kettlebell workouts is that they provide all the benefits of rigorous cardiovascular workouts without the intense impact. This means you get the same benefit you derive from running at a high pace but without hurting your joints.

The fluid, low-impact movements of kettlebell workouts such as snatches and swings greatly improves your aerobic capacity without having any harmful impact on the joints.

So kettlebells are just perfect for aged clients with weak joints or those who have suffered injuries in their joints and are sceptical of exercise.

Kettlebell Training is Beneficial in Reducing Low Back Pain

One of the misconceptions about kettlebells is that they can hurt your back and many clients are scared of using this wonderful equipment. However, as a trainer you will learn during your kettlebell certification courses that on the contrary; kettlebell workouts can work wonders for strengthening the back and reducing low back pain.

When executed with the right technique and form, kettlebell workouts strengthen your back muscles like few other workouts can. It also makes the lower back more flexible and increases your range of motions.

This is because kettlebell workouts primarily derive the momentum from the thrust of your hip muscles and not the muscles of your lower back. Your lower back always stays protected while it is being toned and strengthened further.

Moreover, working out with kettlebells also strengthens the glutes which also plays a major part in reducing back pain.

So people who have been suffering for years from low back pain and restricted mobility can benefit greatly from doing regular kettlebell workouts.

Kettlebells offer a Comprehensive Workout in Lesser Time

In today’s busy times, people tend to neglect their health in the pursuit of other important things. Most do not have the time or the opportunity to regularly attend an hour long fitness session thrice or five times a week. Kettlebell workout is the perfect solution for such busy clients who want a quick yet highly effective workout.

Kettlebell exercises are total-body workouts that tone and strengthen each and every muscle and joint of your body. There is no isolation of muscles which means your clients lose substantial amount of fat from the entire body.

Moreover, kettlebells offer all the combined benefits of cardios, strength training and flexibility training thereby making it the most complete workout you can offer your clients.

Benefits of a Body Transformation Programme

Positive transformation in any form is welcome. When it comes to your body, achieving that perfect shape and enjoying a fit and active lifestyle is surely something you would opt for. There are several fitness programmes that you can join to get fit. So choose a bootcamp in Gold Coast which also offers a body transformation programme that will suit your needs and will help you to get the body transformation you are looking for.

Benefits that can be achieved

When you join a body transformation programme you will be under the supervision of experienced personal trainers .You will also get the benefit of nutrition advice – the type of foods you should eat during the workout period. Another great benefit from the programme is mind-de-stressing, an important aspect of a whole body workout. Lastly, when you are working out with other people, you will be able to connect with them and obtain motivation and support.

Pre-preparation for the programme

Joining a body transformation programme in Gold Coast does not mean you just walk in and start the workouts. These are well prepared programmes where you will be provided a list of everything you require, in advance. Such a list will include special diet plans, appropriate attire you should wear, and very importantly – things you should avoid when working out – such as junk food, alcohol and any other unhealthy indulgences. You will also be expected to put in some mental preparation.

Availability of several Body Transformation locations

Body transformation programmes are held in different locations giving you the advantage of attending different programmes. So the chances of your missing out on any particular session do not arise during training. You can start by joining the class nearest to you so it is convenient for you to attend daily. On Sundays when perhaps no classes are held, if you would not like to break the mind-set, you could go online and take advantage of the many workouts shown which can be practised at home.

A workout that is good for all

A body transformation programme can be undertaken by anyone, even people who have never done physical workouts before. So if you are in this category, do not feel nervous. You will find many others in the workout class who like you, have never worked out before, but are keen to get fit and into shape in a reasonable time frame. This is possible because all the workouts are supervised by trained personnel who ensure that no individual overdoes any exercises. It is a well put-together programme which will help you to attain your goal yet not expose you to any type of injury.


Do not be under the impression that you will not be able to afford joining a body transformation programme. In fact, the programme would cost you just a fraction of what you would pay if you went in for personal training. The fees of the programme are kept affordable so more people are able to join and reach their desired fitness levels. Some programmes offer student discounts on submission of appropriate documents. There are also discounted trail body transformation programmes, but such discounts are provided on a limited basis.

Boot Camp Vs Gymming

Gyms and fitness clubs have been around for years now, and are considered the top if not the only way for a person to stay fit. The boot camp is a new revolution in this world; an effective, focused short-duration program. While gym memberships are long term, and multi-faceted, that is, they often include diet plans and fitness instructors. A boot camp is focused on a particular goal and offers a number of workouts to attain it.

Differences in Methods

Gyms are elite fitness clubs, where you sign up for a long tenure, usually a year, and then attend whenever you want. There are a number of machines available, which you can use in your workouts.

If you wish, you can pay extra for a consultation from a Malta expert trainer or dietician, who will help you get some structure to your fitness regimen. The gymming ethos is in itself a little slackened- as you can choose how often you attend, if at all. There are no strict constraints or obligations, and your fitness is in your own hands.

Boot camps are military-inspired fitness programs. They are short in length, usually around one week to one month in length. The curriculum is designed and implemented by an expert trainer. Bootcamps are conducted in groups, and strict conformity to the curriculum is expected at all times. There are fixed days and times for meetings, and most of the workouts do not involve any machinery.

Read more about expert trainers on

Pros of Gymming

Gyms offer a much more elegant and luxurious approach to fitness. You have more freedom and flexibility to modify your fitness regimen. You are allowed to work in a comfortable, air-conditioned environment, with the latest and most advanced fitness machinery. A one-time payment allows you to enter and leave at your will over a long period of time.

Pros of Boot Camps

Boot camps offer more structure in their curricula, which is designed by fitness experts and trainers. They are focused, and target weight loss or other health aspects specifically through a dynamic workout regimen.

They tend to avoid machinery, and try to leverage body weight in most exercises. Effective full-body, medium or high intensity workouts are practiced. There is built-in accountability; your trainer observes you carefully.

Most boot camps are conducted in large parks and outdoor spaces, which allow you to be one with your environment. Some special workouts may also be terrain-based. Being rigorous, boot camps ensure that you are able to make the most of the program, and don’t slack at any time. They are also conducted in groups; this allows you to share your experiences with peers.

Cons of Gymming

The fundamental issue with gymming is the investment. If you are regular, the per-day cost actually turns out to be much less than that of a bootcamp. However, if you slack, or find out that the particular gym is not for you, you will have ended up wasting a large sum of money. You follow no fixed curriculum, so you’re probably improving general health but not working effectively towards a particular goal. If you wish to consult a trainer or a dietician, you’ll probably have to cough up some more money. There is no accountability, and you are answerable only to yourself, which leaves room for compromise and sloth.

Cons of Boot Camps

Boot camps are of short duration, which means the choice to carry on the workouts you have learned effectively is yours only. Your curriculum is not flexible and you will have to meet at a time and location decided upon by the authorities or the rest of your team.

A poorly designed curriculum will be a waste of money, and you will also lose out on exposure to advanced fitness equipment. The strictness and rigor of the program may not be favourable for you.

In the end, the choice is yours. Gyms may turn out to be a more practical option for officials who do not have enough spare time or open schedules. Fitness freaks may opt for a boot camp to endure rigorous workouts and effectively move forward towards good health and fitness.

Tips for Succeeding at bootcamp training

Fitness boot camps have been proven to be a very effective and fun way for you to work yourself into shape. As such, several programmes have opened up, and several participants have enrolled for the same. If you are attending a boot camp for the very first time, or maybe after an unpleasant past experience, you could be looking for some pointers. Here are some things worth remembering for an effective, enriching boot camp experience.

Have Realistic Expectations

Boot camps are multidimensional and sometimes targeted towards a very specific target. Go through your prospectus or brochure to understand exactly what to expect from the program. Most of these involve constant exercise and full body engaging workouts.

This could involve running, lifting weights, push-ups, pull-ups and a lot more. Be mentally prepared for these. Expect outcomes based on the duration and intensity of the program so that you know what you are getting into.

Success at exercise

Plan, Prepare and Gear Up

The preparation leading up to the fitness camp is as important as the curriculum itself. The first step is prospecting. Find out where the meetings are held, and check the area out. You are usually not expected to purchase or buy any equipment. Ensure that you own comfortable fitness wear and a pair of sneakers.

You can also opt for accessories like headbands or wristbands according to your preference. Carry a power bar and a bottle of water. Staying hydrated is very important, and eating right keeps you energized as well. Plan and stay ahead of the game at all times.

Signs You Need to Lose Weight

You probably do not need anyone to tell you that you are carrying around some unwanted pounds. Each time you look in the mirror you will be reminded of this; also those nice slinky outfits you love to wear but which no longer fit! Excess weight is never a pleasant problem to deal with, so one way of getting back into shape is to join a boot camp.

Other ways where you get sticky reminders that you need to lose weight:

  • You will find your energy levels dropping. Instead of being bright and active you will begin to feel tired and sluggish. If such tiredness is not due to being overweight perhaps you should then have a medical check-up.
  • If the doctor does put down your lethargy to being overweight, definitely you need to approach the problem seriously. It is not healthy carrying around excess pounds as it can lead to health issues such as heart disease, diabetes, sleep apnea etc. After checking you out your doctor will probably suggest you take up serious exercising, like joining a boot camp or gym.
  • Though checking on a weighing scale is not an absolute way of gauging your weight, it will give you a good idea if you have put on weight. Sometimes if you are on the borderline of adding on pounds, by stepping on the scales you will get some warning and hopefully be able to tackle the problem before it gets too out of hand.
  • What you eat quantity-wise and quality-wise is important. You need to count the calories you consume, the ideal amount being around 2500 per day. If you are not keeping a check on your food front or find it difficult to do so, you should keep a diary where you note down what you eat and when. This will help you to make necessary adjustments if required – like planning daily workouts, joining a boot camp etc.
  • Another sign your body throws up when it is overweight, is heart palpitations. If you are experiencing such discomfort and know you are carrying around extra pounds, you will be prone to high blood pressure and heart palpitations. Stress is another outcome of being overweight, so don’t ignore such signs. Make sure you visit your doctor and have the required tests done.
  • Other health issues that crop up when you are overweight are regular cravings for food, poor sleep, getting headaches frequently, poor energy, sluggish metabolism and difficulty in getting up in the morning. If you feel you have any or all of these symptoms, do not ignore them. Make up your mind to get your body back into shape, and a good way to do this is to join a boot camp.

Remember being healthy is important. If you suffer from any of the above problems, you should immediately check your weight to see if it is the cause. You have access these days to sources such as personal trainers, boot camp, quality gyms etc. if you want to lose weight and get fit.

So before you start feeling useless and helpless on the weight front, make a strong attempt to change your habits – there will be nothing more rewarding to seeing a ‘new’ you once you take the plunge.

How to prepare for a fitness class

Be Adaptable

Boot camps are held in groups, so you will need to learn how to work in a group. You should maintain a positive attitude, and persevere, even if the first few sessions seem a bit hard. Follow your group leader or instructor’s instructions.

If you find it difficult to keep up with the rigor of some of the routines, speak up and ask if you could stretch a little less, or decrease frequency. You know your strengths and flaws more than anyone else.

Stay Hydrated

This is vital. Drink plenty of fluids before and during the session, and get an electrolyte-based drink after, to revitalize and replenish your body.

prepare for a fitness class

Don’t Slacken

The worst thing when it comes to fitness camps and programs is lethargy. You end up lagging behind the entire group, and will feel like giving up more often than not. Pick up the pace, and maintain a healthy pace throughout the routine.

Stay Motivated

If this is your first time attending a fitness program, you’ll definitely find it to be rough. The first day will be intense, physically and mentally. This is why you must try to keep things light on the first day. Don’t go for gold right from the start.

Build confidence and increase your workload step by step. Don’t give up if you feel stress or fatigue; this is expected. The routine will eventually make your joints and muscles more flexible, and continued exercise will actually reduce the fatigue.

A fitness boot camp is a great experience, and there’s a lot you can take back from it. You’ll sweat a lot, but you’ll learn more, and emerge healthier and happier.

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