This week’s recipe (I did post a pic on Facebook & it tasted amazing) is Asian sea bass, packed with Fat burning essential fatty acids (the good fats!!) and lean quality protein for repair and growth. It’s also packed with fat burning & immune boosting herbs such as chilli, garlic, and ginger.

Tip of the week:  Aim you make foods that contain essential fatty acids an important part of your diet.  As we have heard this week from medical science experts whom have officially announced” It’s not the quantity of calories you consume but the quality of those calories that count”. So yes… Fish, nuts and seeds, avocados, olive oil, nut butters do contain more calories than other foods, but they benefit us in so many other ways. They help us to burn fat, keep our metabolic rate high, reduce inflammation in the body decreasing joint and skin disorders to name a few. So adding little bits daily and fish up to 3 times a week has huge health benefits. This is why this week I have made sea bass the dish of the week. I hope you enjoy as much as I did, it is mega yummy and so easy to cook 2 things we all love to hear.

Healthy & positive regards

MichelleJ

ASIAN SEABASS (serves 2 people)

• 2 fillets of sea bass (descaled & gutted)
• 1 large fresh chilli
• 2cm of fresh ginger(about the size of your thumb)
• Pinch of sea salt & pepper
• 1 whole bok Choy halved lengthways
• 3-4 chopped spring onions
• Drizzle of olive oil
• ½ lemon squeezed
• 1 cup of brown rice(optional or add some veg such as beetroot/pumpkin or salad on the side)

Dressing

• 3 garlic cloves crushed
• 2 capfuls of Rice Vinegar
• 1 ½ capfuls of tamari or soy sauce
• 1 teaspoon honey

Mix all of these ingredients together in a bowl and pour over the fish

1.       Preheat the oven to 180 degrees.

2.       In a baking tray place the halved bok Choy down and lay the sea bass on top.

3.       Scatter the chopped spring onions, chilli, and ginger over the top.

4.       Season with salt and pepper.

5.       Drizzle the olive oil on top and rub over the whole fish.

6.       Pour the dressing over the fish and place tinfoil over pan to seal the heat in.

7.       Bake for about 15-20 mins (15 for a fan oven) till the fish flaked off easily and bok Choy cooked.

8.       Serve with some salad or veg( I had roasted beetroot),  and brown rice

  Enjoy!!

I’m pretty sure you all over indulged a little too much and you are looking forward to getting moving again and feeling healthier for 2012….

 MOTIVATION PRIZE

Congratulations to SARAH SPARKES the winner of the December 28 day challenge – you managed to attend more than 12 session in December …it all paid off ! now you get to attend the first BURN IT BOOTCAMP for free .

The prize for JANUARY is a FREE Cookery course at Blackheath Cooks  worth approx £50 www.blackheathcooks.com   check the courses out on-line!  Joy the owner has kindly donated this prize for our monthly draw and she also offers all our members and PT customers a regular 5% discount off all her courses and products in the shop. (on production of our membership card or by mentioning you are a current client of ours)

For other exclusive discounts from local businesses we have negotiated for you all please see out website local businesses page This is an ongoing project of mine  and we will keep adding new ones as soon as we get them on board.

***Remember to COLLECT your MOTIVATION CARD when you attend your next class this week…..you gotta be in it to win it!

NEW CLASS STARTING THIS FRIDAY AT 9.30am

BURN AND FIRM   – 1 hour class (Instructed by Louse/Helen) due to popular demand we have decided to add another Burn and Firm to the weekly timetable.  This will initially be on the timetable for 8 weeks so we can see how the attendance goes – of course lots of you may work friday daytimes but we do have many members who are around in the daytimes and  it fits nicely around the school run so now you can add this class to your weekly fitness regime!

BEGINNERS RUNNING CLUB – Mondays at 7.30pm

Monday night beginners running will be back next week on the 9th.  Attendance dropped dangerously low last month so lets get lots of you back out there and lets keep this great class on the timetable!  It’s a really lovely group, so don’t be intimidated if you haven’t been before….you won’t be left behind as the classes aren’t all distance/speed orientated.  We mix it up with hill runs, intervals, strength specific work ….if you put in the effort you will see your running improving super quick!

I look forward to seeing lots of your lovely faces next Monday night….Emma x

 CORE CONDITIONING AND STRETCHING CLASS – 7.30pm Tuesdays – STARTS 10th JANUARY : to replace the current Bootcamp class on a Tuesday at 7.30pm we are adding Core and Stretch class – we have had members request more stretching focused classes and think that you will all benifit from some more core conditioning to help promote good posture, help with back pain and think about whats happeining on the inside!   it won’t be all sit ups and planks – it will include rotational movements, back exercises, partner work and the final 20 mins will be assisted stretches and flexibility work. Instructed by Michelle.

**MICHELLE’S NUTRITION /PT  JANUARY SPECIAL OFFER**

• Every 5 or 10 pack of Personal training  sesions purchased (with Michelle) will include a FREE nutrition consultation, this will get you off to a flying start for 2012 & achieving those New year resolutions.
• 20% off Nutrition consultations during the month of January.

BURN IT @ NORTH LONDON:

We are launching a Kettlebell class over in North London which Michelle will be running. If you work over near Regents Park or know people who do it might interest you : for more details see link for details:Burn It @ Regents Park

A few words from Louise:

We all have a guilty pleasure whether it be chocolate, alcohol, bread, sugar, caffeine…. The list is endless!! How about challenging yourself to cut out your guilty pleasure for the month ahead??  Last January I gained many benefits from cutting alcohol out of my diet. I lost 4lb, had lots more energy, attended more classes, my skin was radiant and my diet was super healthy. Why not kick start 2012 with a challenge that will give you great results. The mental benefits are equally rewarding knowing that you can set your mind on something and stick to it! If you want to commit to this text or email me what you’re planning to give up so I can keep in touch with you and motivate you.

Happy new year guys.

Louise x

07725057859

louise@burnitfitness.co.uk

B.I. BOOTCAMP – Janurary 16th – 4 week long course

We have received quite a bit of interest already in the Bootcamp programme – there are still approx 10 places left if you really want a kick start this year.  the regular classes -Burn It @ Blackheath won’t be effected in anyway but if you do need that extra motivation-monitoring-nutritional support-before and after photo’s and  a choice of an extra 11 classes per week then give it ago and Book you place now.

THE BOOTCAMP SESSIONS and INSTRUCTORS ARE AS FOLLOWS:

You can choose any number of sessons to come too ( but agree to attend a minimum of 3 B. I Bootcamp sessions per week for the 4 weeks)  plus you get FREE access our current timetable for the duration of the 4 week Bootcamp.

The price of the Bootcamps are £150 to new customers and only £130 to our current members and PT clients.

Everyone on the course must attend the 2 hour nutrition seminar and motivator!…. 5.30pm on Saturday 14th January at Blackheath Cooks (near the Standard)

Oh and If you know anyone who may be interested in this  please spread the word!

one last thing……

ACTION REQUIRED ** ACTION REQUIRED ** ACTION REQUIRED **

We need you all to complete an upto date PARQ and contact details form so we have it electronically stored on our new database connected to the  website forms.

Please click on the following Links (depending on what you attend with us) and submit your form (please note – the forms are uploaded for new joiners to complete as well so the price show is now £59.95 – all old members will benifit from their monthly fee’s staying at the lower price of £49.95 until July 2012 – please still complete the box at the bottom of the form to say you agree to giving us 1 months notice to cancel your membership)

BURN IT @ BLACKHEATH – GROUP CLASSES   (also complete this form if you use Blocks of 10 passes)

PERSONAL TRAINING CLIENT (OR BOTH)

Any Q’s or problems with this let me know -  we need a new PARQ from all cutomers every 12 months for our insurance to be valid – if you don’t submit your form you won’t be covered by our insurance….eek!!

Don’t forget if you have any questions, issues, requests or comment on anything we do email me right back

Have a great week

Sara and the Burn It team x

2. Outdoor Exercise – green gyms, bootcamps, Nordic walking, Road races; the pasts 10 years has been exercise move into less traditional surroundings and into the great outdoors.  (yippeee!!)

3. Health and Exercise technology – phone fitness apps, mp3 players, Nike Plus, pedometers, heart-rate montiors, GPS tracking, Wii Fit !! what more can we say…its all helping us in our quest for fitness.

4. Dancing as exercise – the rising popularity of Strickly Come Dancing has had a massive effect on people and got many dusting off their dancing shoes and joining classes like Salsa, Zumba and even pole dancing classes.

5. Group exercise – the trend started with Bodypump and spinning has now led to TRX, powerplate and cross fit classes all over the county.

6. Yoga and Pilates – no longer niche disciplines both are now staple classes in most gyms.

7. The anti-shoe – barefoot technology has made the leap between gym and street, with people embracing shoes that claim to work muscles harder and improve posture.

8. Core and functional training – working abs has come to mean more than just the six pack, its all about strong core stability whether through exrcise like pilates or the use of equipments such as core boards, Bosu, wobble baords and stability balls.

9. Youth based fitness – specific  training/exercise classes for children have taken off as the industry works on ways to get youngsters more active.

10. Wellness for life – the industry and comsumers alike are slowly moving towards the thinking of an inclusive approach to fitness and nutrition. its no longer just about getting beach-fit, its about holistic life-style changes including eating well and having fun.

Instead Make Simple Changes To Your Eating Habits – It might be substituting a piece of fruit for a bag of crisps, or drinking water instead of coffee, whatever it is, making these small changes can make all the difference to your overall weight loss goal. Remember, a pound of body fat contains 3,500 calories. Start by lowering the amount of calories each day by 500. By the end of the week, you’ll have consumed 3,500 calories less than you would have without making those small changes. Plus you will have dropped a pound of body fat.

 Eat Organically - We need to go back to basics and support our local farmers when it comes to meat, fish & poultry. Nutritious food is essential when it comes to weight loss and should be a priority. Milk, eggs and meat are all your best choices when it comes to Organic so even if your funds won’t allow you too go fully organic just choose a few quality products each week.

Apply a “Zigzag Approach” To Calorie Reduction - This approach can have a dramatic affect when it comes to weight loss. Start by reducing your calorie intake for 3 days and then have one day when you eat a bit more.

Lift More Weights - Many people often shy away from lifting weights when this is the one thing they SHOULD be doing to reduce their body fat. A lot of men and woman are often worried that they don’t want to start looking ‘bulky’ or ‘butch’ if they start a weights programme….nothing to worry about! its incredibly difficult to build large muscles!!  Lifting weights builds more lean muscle tissue. More muscle will speed up your metabolism which means you will burn fat at a quicker rate. Even when you’re sleeping, you’ll be burning a higher ratio of calories.  Try our Burn and Firm classes, or Kettlebells on Blackheath.

Eating 5-6 Small Meals Per Day helps your metabolism remain in a ‘positive state’. It also helps keep your blood sugar levels stable, stopping cravings. Your metabolism (the rate at which your body burns calories) slows down throughout the day so never go to bed on a full stomach as this is when your metabolism is at its slowest. Carbohydrates convert into fat more easily than protein so make your first 2 meals of the day the largest, and the smallest meal of the day in the evening.

Prepare Yourself Mentally For Weight loss - Its important to mentally prepare yourself for the changes you’re going to make. Take some time, before you start your programme, to think about what you actually want to achieve, how much weight you’d like to lose and what level of commitment is required from YOU in order to achieve this. Keeping a nutrition log sheet would be a good place to start. Take some ‘before’ photo’s so you can see your shape changing.

Use Low Fat Cooking Techniques- Avoid frying, instead replace with steaming, baking, grilling or stir-frying. Use olive oil and eat as much food as possible in its RAW state.

Don’t Be Lazy - If you drive, you are less likely to meet the recommended health target of 150 minutes of exercise each week. Try to make part of your journey active travel and ask yourself “Could I walk instead, or could I add some walking into my day?” Stop taking escalators and walk up the stairs instead, Run home from work a couple of days a week, enter a Race to keep you motivated!

Choose The Best Time To Exercise - The best time to exercise is the time you’re most likely to keep it up!  for most people is in the morning. This is also the time when certain hormones peak which in turn boosts your metabolism – they then come down in the afternoon.  Join our Bootcamp programme for a month to get you into a routine! we will mentor you all the way!

Can I spot reduce fat?

I’m just getting started : How far should I walk?

Can I do too much exercise?

Will doing weights make me muscular?

Setting up a simple, fun family fitness challenge is the perfect way to get everyone in the household motivated to get healthy.
Hold a family meeting to kick off your family fitness challenge. Solicit everyone’s ideas — little kids too! — for a goal to work toward. You might want to target healthy eating, increased physical activity, new strength goals, or less TV time/more family time.

Create Family Holiday Fitness Traditions

Treasured rituals are an important part of the Christmas season for most families. Add or adapt yours to include fitness! Consider:

• An all-ages Christmas carol singing party, complete with active party games like pin the tail on the donkey or musical bumps
• Walking, instead of driving, to view christmas lights and decorations
• A kids’ talent show during family get-togethers
• Cutting down your own Christmas tree
• A family skiing, snowboarding, sledding, or walking trip during school holidays

Good Luck, be inventive and most of all have fun as a FIT FAMILY!

Outdoor bootcamp fitness in London has never been so exciting!

Bootcamp promises to deliver fantastic results with you working hard to acheive your personal goals. Blackheath common is a beautiful spot to spend time on your own wellbeing and improve your health in the new year.

places are limited to 20 per course so you will be working closely along other local like minded people and all help push each other in the same direction.

All of our instructors are fully qualified personal trainers and highly experienced in delivering professional, challenging and ever changing classes.

If your wondering what to expect:

Kettlebells, Power bags, Battle ropes, Vipr, TRX, Sprints, tabata, Cross Fit, body weight, tornado Balls, Team games, Relay, Planks, Stability exercises, balance training, Plyometrics….etc…etc.!

See you on January 16th at 6am!!!! (of course – other times also available! )

This teaches the kids that exercise is a normal part of everyday life from a young age. You get to set a great example, bond with your kids and all feel fitter and healthier together.

We supply some great childrens/adults fitness equipment, medicine balls, soft ball target practice, agility training, great music,full engaging instruction and sticker rewards at the end of the class to keep the kids wanting more.

You will be put through your paces with bodyweight exercises, cardio, High Intensity interval training, VIPR bar workouts, partner exercises with the kids, team games, musical warm up games and traditional circuit training.

Every week the session will be different but with a regular stucture to support the kids developement.