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Fitness Work Outs Home Work Outs

How to approach exercise during the pandemic

We’ve always said if we had more time we’d lose a few kgs, get that six-pack, learn to cook, tidy out that closet we’ve been avoiding for years. Now we have an unprecedented amount of time at home with social distancing, travel restrictions and lockdowns being implemented worldwide. It’s a strange time in the world and now the majority of us have a lot of time at home but how do we make the most of this?

The first step is to take the pressure off yourself. It’s understandable for things to move slower at the moment, but taking care of your physical and mental health is an important part of getting through this. At Ultimate Fitness, we understand it can be challenging to motivate yourself to train every day. To help you along, we’ll be adding simple home workouts to our Instagram and Facebook three times a week for you to follow during your own time. They take 20mins, and we’ll also have a suggested warm-up and cool down if you have more time. They’ll be in our stories for 24hrs and then saved on highlights for you to reach in your spare time. Share your workout sorties with the #stayfitwithUF and let’s start helping each other through this.

We’re not aiming to get a personal best or lose 5kg overnight. Rather let’s aim to release some happy endorphins, give ourselves physical and mental boost and get through this together.

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Fitness Work Outs Home Work Outs Uncategorised

Home Work outs for you to enjoy

 

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It’s quiet and we miss you, a personal message

There is more important stuff going on in the world at the moment than travelling, and I do hope you all stay safe. But one thing is still true, staying fit is important and we have put together some home exercises for you, please find them below. But next to this also a personal message from me.

My name is Debby, and I have been part of the Ultimate Fitness Team from the beginning, and I would like to let you know we miss our Bootcampers. Every year I travel around to our Bootcamps and meet a lot of our guests. It’s always fun to meet up with our travellers but also the UF trainers, resort managers and other crew abroad.

Now all our camps are closed, and its a weird feeling. I myself am based in Mallorca (Spain) at the moment. This is where we were supposed to start on the 31st of May again with our four-month Spain season. It is so unreal and sad thinking we cannot begin on the planned date this year. I love seeing our new guests arrive and seeing them think, OMG what did I get myself in to, and seeing them having made new mates, totally relaxed and a lot fitter leave at the end of their stay. I will miss all the new faces and return customers I met before.

As stated above, we would like to stay in touch and help you a staying fit. Online you can find lots of free workouts of fantastic trainers from all over the world, it’s not the same as going to your favourite gym, let alone join a Fitness Bootcamp holiday abroad, but it helps to break up the day.

We will do everything to be ready at all our locations once the travel ban has been lifted and it’s safe for you to travel again. At the moment we are aiming for the 5th of July 2020.

If you have any questions, our team of professionals is of course here for you, so please ask away. Just drop us a message via email: [email protected]

Below are four workouts for you ( and me :)). You can do them at your own ability. If you have any questions let me know. And feel free to tag us in our how workouts on Insta #ufbootcamps!

 

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Seven Steps to a Positive Mindset

In the current world, it has never been so important to adopt and maintain a healthy positive attitude as now.

Positive thinking is crucial for our mental and physical health, more than many may think. It is great for helping to stave off anxiety and depression restoring emotional balance, to alleviate stress, to keep you motivated to stay active, busy and happy, and to maintain a healthy immune system

Some may say this is easier said than done for many. Here we list some fabulous ways to help you to stay positive during these trying times.

 

  1. Mindfulness and Meditation

The best way to describe Mindfulness is ‘present moment awareness’ and focusing on the now, as opposed to focusing on the past (depression) and worrying about the future (anxiety). Whilst it can be difficult not to mull over the past and have ‘what if’ thoughts in times of uncertainty, it helps vastly to live in the now for today. There are various ways to train and discipline your thoughts via Mindfulness and Meditation. Some ways include breathing exercises, focus on each inhale and exhale, being aware of your own body, and even doing something you enjoy which makes you escape all your thoughts and worries. There are also many online tools to guide you, such as a useful app called Calm.

  1. Gratitude

Instead of focusing on your woes, shift your mindset by being grateful. Start the day off on the right foot by thinking, writing down or saying out loud what you are grateful for, however big or small. Remember, there is always someone else worse off than you, however, bad things seem.

  1. Exercise

Staying active at home or on an active holiday is crucial and the benefits are endless. As well as the physical benefits, it has been proven that exercise aids mental wellbeing and good mood via endorphin release, decreases stress, anxiety and depression, and boosts the immune system. Even at home, we can all be creative and find ways to stay active using the environment around us (see our online workout videos and blog on how to exercise at home!). We can use steps, walls chairs, tables and just our own bodyweight. Another great way is to monitor your steps. If you don’t have a pedometer you can download the Pacer app to your phone and set yourself a daily goal to smash via marching on the spot, dancing, or if you can, walking or jogging around your garden or home. Dancing to your favourite upbeat music is a fabulous way to feel happier and get moving. Your body and mind will thank you!

View this post on Instagram

Running between the ricefields #ufbali #ufbootcamp

A post shared by Ultimate Fitness Holiday (@ultimatefitnessholiday) on

 

  1. Time out

It’s tempting to be online a lot, scrolling through social media and checking the news, but this can be terribly draining, very negative and can cause a lot of anxiety. Protect yourself and be disciplined by allowing yourself to check what’s going on in the outside world twice a day, and in between switch off all gadgets and have time out. Also form boundaries to protect yourself from others who might be offloading on you with their worries which can drain you of positive energy and bring you down. One way can be to imagine a protective bubble around you and do not allow anyone to burst your bubble. Use your time out to do productive things you enjoy which help your mind to switch off, such as DIY, cooking, gardening, working out or learning a new language.

  1. Nature

If you are lucky and you can get outside, then do this as much as possible. Nature, fresh air, daylight and vitamin D are great for mental well being, the immune system, boosting good mood, reducing stress making you feel more relaxed. Water you plants, do some gardening, appreciate wildlife, breathe in fresh air, feel the warm sun on your face and practice grounding. Grounding (or earthing) is simply walking barefoot on the earths surface, and reconnects your body with the free electrons that flow through the earth’s surface, and has a number of benefits.

 

  1. Diet

It’s easy to comfort eat and reach for the fridge when you have too many worries and too much time on your hands. It’s vital to maintain a healthy diet rich in wholesome nutrient dense foods, to nourish your body and to stay healthy and strong. Of course allow yourself the odd treat, a glass of wine or a piece of chocolate, but try to adopt the 80/20 rule of healthy nutrition 80% of the time. Binge and comfort eating may feel good at the time but leave you feeling bad about yourself, not to mention leading to weight gain and health problems. It’s tempting in moments of stress to crave alcohol, but this can heighten anxiety and depression. Treat yourself, but limit it and set yourself boundaries.

 

  1. Self Care

Just because you are stuck at home does not mean you should let yourself go! keep up your usual hygiene standards, wash, get dressed every morning, shave, brush your hair, paint your nails, put on your make up if it makes you feel better, and indulge in relaxing bubble baths and pampering rituals! Look after and treat yourself, you deserve it!

 

If you need a break, book an Active Holiday 

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Fitness Work Outs Health and Fitness Home Work Outs Uncategorised

Household Items you can use to exercise at home

  1. Mountain climbers

You’ll need to be on tiles or wooden floor for this exercise. Start in a high plank position with both feet on folded towels. Slide your right knee forward to chest. Push right knee back to return to high plank. Repeat with the left knee. This is a great cardio exercise. Start with 1eps per leg for 1-2 rounds. Build up to 20 reps per leg for three rounds.

  1. Livingroom wall sits

Find a wall with a big enough space for you to lean on. Sit in a squat with your back resting against the wall. You should look like you’re sitting in a chair with your legs are 90 degrees. Hold it. Start with 1-2 rounds of 30secconds and build up to 3 rounds of 1min as your strength increases. Your legs will burn, but it’s worth it, trust us!

  1. Tricep dips with a chair

Sit on the end of the seat and place your hands behind your hips. Lift your hips off the seat and walk your feet forward, slowly lower your body downward. Extend your arms, raising your body upward and support your weight with your arms. Beginners can try 1-2 sets of 6-8 reps. More conditioned exercisers can try three sets of 10-12 reps.

  1. Milk/water bottle Russian twists.

For this, you can use a 1l, 2l or 5l bottle filled with water. Sit on the floor holding the bottle. Lean back, keeping your back straight and engage your core. Rotate your torso and try and touch the floor each side with the water bottle. Begin with 6-8 reps on each side for 1-2 rounds. Build up to 20 reps on each side for three rounds. To make it more difficult, raise your feet off the floor.

  1. Tabletop press-ups

These are brilliant for people who are beginning building up strength to full press-ups.  Incline press-ups can be done anywhere around the home – on a countertop, table, bed or even against the wall.  To use a table, place your hands on the table shoulder-width apart. Stretch your legs out behind you, body nice and straight. Lower your weight down, keeping your elbows tight to your body, and press back up. Begin with 5-6 sets for 1-2 rounds. Build up to 10-12 reps for three rounds.

 

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How to stay fit during lockdown

If you can’t leave your house it’s actually very easy to put on weight or experience a general drop in your fitness levels. So we have put together some videos to show you how to stay fit during lockdown delivered straight to your inbox. These have been created by Ultimate Fitness Holiday coaches, and have been designed to be easily replicable in your own home. Of course, there’s no substitute for joining us in one of our paradise locations when this coronavirus madness is over!

Here are two to keep you going:

 

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How to Remain Motivated to Exercise in Lockdown

Not everyone is lucky enough to be healthy and well in these strange times, but if you are then it’s extremely important to remain healthy and active. Working out can help you to reduce stress and anxiety, and also to help you keep you mentally and physically strong and healthy, and boost your immune system. It may be easier said than done since your world has been turned upside down and all routine has gone out of the window for many, but working out is actually probably one of the most important things you can do right now. Below are some tips to keep you on track and motivate you to stay active:

– Routine

I often find I get more done the busier I am. In this strange time of home quarantine, routine is easily tossed out of the window turning your days upside down and sometimes making it hard to get things done. It can be hard getting up in the morning and be motivated with nowhere to go. Make it a priority to set some time aside every day to work out…. and stick to it! If you write it down it can make it easier to not put off.

 

– Variety variety variety!

Do something you enjoy. Don’t do the same workout all the time. Mix it up! Do a HIIT workout, or yoga, an online exercise class, stretching session, dance to your favourite upbeat music, or do a strength workout using your environment (water bottles make great weights). Get creative and make it fun. Did you hear about the man who ran a marathon on his 7 metre balcony?!

 

– Connect

Connect with others virtually, live online classes or workouts on video call with a friend/ gym buddy or if you are lucky enough to not be alone, involve others you live with. If you can’t do it physically, surround yourself virtually with likeminded and motivated positive people. There is so much choice out there at the moment with more online workouts than ever before, most of them free. There is no excuse!

– Sleep

Remember that staying active promotes more sound and restful sleep. Physical activity increases time spent in deep sleep, the most physically restorative sleep phase. Deep sleep helps to boost immune function, and control stress and anxiety. Also try to go to bed and wake up at the same time each day to keep some form of sleep discipline.

 

– Save your sanity

Staying active is a crucial coping mechanism for the mental pressures of quarantine. Everyone knows that exercise makes you happy 😃, so don’t forget that keeping fit and active is important for a healthy mind/ positive mindset and to alleviate stress. Keep a little journal and write down how you feel after training. That way you can go back and take a look at those awesome feelings when you’re just not feeling in the mood. Generally, we want to skip our workout because we’re tired, busy, low-energy, and have too many things to do. But when you’re done working out – hello endorphins! Write things down like: I feel great, I am so happy I finished that workout, I have so much energy, I feel so strong! These can also be used for daily affirmations.

 

–  Goals

Set yourself goals to motivate yourself (however big or small) and get competitive. Set up a virtual challenge with friends. For example a push up challenge, or take it in turns to write each other a WOD, or a pedometer steps challenge (you can download the app called Pacer).

– ‘Let food by thy medicine’

I know all too well how easy it is to reach for goodies in the fridge in quarantine (guilty!). When you eat unhealthy, processed, and high-sugar foods, your body doesn’t get the energy it needs. These foods make you feel tired, lazy, unmotivated, and grumpy. So, make sure you eat a balanced diet. This will in turn motivate you to work out more, and you’re more likely to reach your fitness goals.

 

– Immune System

finally, don’t forget that exercise, good quality sleep and a healthy balanced diet all play a part in helping to boost the immune system. Try to get enough vitamin C,D, Zinc and Selenium to boost your defence system and ward off sickness, via diet and/or supplements.

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Fitness Work Outs Health and Fitness Home Work Outs Uncategorised

How to include workouts in your daily routine while staying at home

https://www.instagram.com/p/B_He31BDjC2/?utm_source=ig_web_copy_link

It’s known that exercise decreases stress and anxiety, so it’s the ideal thing to include in your daily routine at the moment. Not only will you give yourself an endorphin boost, but it can also help you sleep better at night. Who’s going to say no to that!

It is easy to fall into the trap of avoiding exercising during this time but carving out 20-40 minutes a day where you can incorporate some exercise while doing your physical and mental health a world of good.

The first step is to create a routine. If you’re working from home, we no longer have the time drain of commuting. Try and use this extra time in the morning, lunch breaks or half an hour in the evening before dinner to set aside for some exercise. Be realistic, if you cant set time aside daily, aim for 2-3 times a week and slowly build it up.

One of the most effective workouts if you can’t leave the house is a mix of bodyweight exercises and high-intensity workouts. They’re relatively short intense workouts that don’t take up much space and more importantly they don’t require any equipment.

https://www.instagram.com/p/B-yltM6j768/?utm_source=ig_web_copy_link

Make it easy on yourself and get everything you need togehter before you start. If you have a yoga mat brilliant, if not a towel will make do. Have your water close by and the timer app up on your phone. Then you’re good to go!

Get other family members or friends involved. If you have children at home with you, the workout time could be a joint PE session. That way, everyone can burn off some energy.

Don’t get discouraged if you miss a session—analyse why that timing didn’t work and learn from it for future workouts.

We’ll also be releasing a blog with tips for how to use everyday household objects like chairs and countertops for exercises.

Fitness Bootcamp abroad

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Fitness Work Outs Health and Fitness Home Work Outs Uncategorised

How to exercise during a pandemic

We’ve always said if we had more time we’d get that, lose a few kgs, get that six-pack, learn to cook, tidy out that closet we’ve been avoiding for years.

Now we have an unprecedented amount of time at home with social distancing, travel restrictions and lockdowns being implemented worldwide. It’s a strange time in the world,  now the majority of us have a lot of time at home but how do we make the most of this?

The first step is to take the pressure off yourself. It’s understandable for things to move slower at the moment, but taking care of your physical and mental health is an important part of getting through this. At Ultimate Fitness, we understand it can be challenging to motivate yourself to train every day.

To help you along, we’ll be adding simple home workouts to our Instagram and Facebook three times a week for you to follow during your own time. They take 20mins, and we’ll also have a suggested warm-up and cool down if you have more time. See below some examples for you.

They’ll be in our stories for 24hrs and then saved on highlights for you to reach in your spare time. Share your workout sorties with the #getfitwithUF and let’s start helping each other through this.

We’re not aiming to get a personal best or lose 5kg overnight. Instead let’s aim to release some happy endorphins, give ourselves physical and mental boost, and get through this together.

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Fitness Bootcamp Offers News Uncategorised

Lockdown Offer

There’s never been a better time to book an Ultimate Fitness Bootcamp.

Save 50% with match payments from Ultimate Fitness, with super flexible date changes and payment plans valid for life.

While the world is not ready for travel yet, it will be eventually. Make your future Fitness Bootcamp travels more accessible and cheaper with this incredible payment plan offer.

To help restore your fitness after the Covid 19 crisis is over (and boy it looks like we will all need that) we have an amazing offer for you.

If you are interested in booking a Bootcamp after lockdown with low-cost monthly instalments you can currently save 50%.

Matched payments from Ultimate Fitness Coronavirus Promo:

  • Book with a low lifetime deposit of 100 EUR. On receipt of your deposit, Ultimate Fitness will pay off half of your invoice giving you a 50% saving. You can pay in instalments per month (minimum amount of 50 EUR via credit card) until the balance is paid off up to 4 weeks before departure.
  • Date changes are allowed free of charge up to two week before departure.
  • If your flight is cancelled or does not run or travel conditions make it impossible to arrive in country  due to Covid 19 your booking can be moved to a different date without charge.
  • If you display symptoms of Covid 19 prior to arrival your departure date can be changed without charge
  • All payments are non-refundable, but valid for life should you choose to delay your departure.

This is a limited time offer only available during the lockdown period. Installation payments are valid the life so if you don’t plan on travelling for many months or even years not a problem you won’t lose your money.

Validity

Currently valid for Sri Lanka Bootcamp, Spain Bootcamp Pro options,  Bali bootcamp Pro option.  Does not include Deluxe options. Does not include Thailand Fitness Bootcamp. Duration limit of 4 weeks. Not valid for bookings made before the 15th April 2020. Installation payments and deposits are non-refundable or transferable.

Safety at the camps during the outbreak.

Note we are taking every available precaution to limit the impact of corona virus on our camps. This may mean the itineraries are modified as such to limit interaction with third parties from outside our camps. Our aim is to provide a sanitised safe environment while you join us. This also means you will be asked to self regulate and check your temperature at two week and one week intervals before the camps and on arrival.

On this page you can see when our camps will be open from.

From prices below are showing normal retail price not the offer price.