Morning,
We've not been active this week on the blogger, apologies there. Anyway down to business.
Weight Loss Course
Colette tells me people are starting to hit the aims before the target dates, that's fantastic, keep it up.
Spinning Class
Its starting to ramp up the intensity, turn up or get left behind.
Run Club
The worst of the weather is now behind us, I hope. Its time to start getting your run program together for this years races.
Bob Graham
70 miles, 42 peaks, 28,000ft of ascent & descent in less than 18 hours.
All round good bloke Raj is on course to do the BG in his target time. Follow his training blog on - takingonbob.net
Remember
"There's no such thing as bad weather, just soft people." - Bill Bowerman
f2k
Friday, 26 February 2010
Friday, 19 February 2010
f2k Health & Fitness
Weight loss course. Make sure you fill in your diaries and get the exercise sessions in this week, no excuses. It's working, even more weight loss this week, all you have to do is follow the information.
f2k
f2k
f2k Health & Fitness
Trafford 10k this Sunday, what time is Craig going to get?. Will he go sub 30 or 31 min's.
The tension is building..
f2k
The tension is building..
f2k
f2k Health & Fitness
Triathlon and Running programs are now being made available to non members. For more information on how to improve your performance ring 0161 445 6587 or email info@f2kgym.com.
f2k
f2k
Friday, 12 February 2010
f2k Health & Fitness
Wednesday Sessions @ The Scout Hut
Its great to finally get to meet you all, here's looking forward to the future and fitness.
Now that we've started any problems please give me a call (number on contact page) or speak to me before the next session.
We've recently had some great feed back and, the results are in. People who have followed the course correctly are on track to loose the required amount of weight. Make sure you fill in the food diary and write everything down, you are only cheating yourself. The exercise sessions have started and you need to get to them to help with the weight loss and increasing your tolerance to exercise. Everything helps..
f2k
Its great to finally get to meet you all, here's looking forward to the future and fitness.
Now that we've started any problems please give me a call (number on contact page) or speak to me before the next session.
We've recently had some great feed back and, the results are in. People who have followed the course correctly are on track to loose the required amount of weight. Make sure you fill in the food diary and write everything down, you are only cheating yourself. The exercise sessions have started and you need to get to them to help with the weight loss and increasing your tolerance to exercise. Everything helps..
f2k
Wednesday, 10 February 2010
f2k Run Club
Thank you to those who turned up last night. I know there were a few missing but we still had a good session.
Hope you are all not hurting too much this morning!!
Lets keep the training up and I will see you all outside f2k Health & Fitness next Tuesday @ 7pm.
Craig @ f2k
Hope you are all not hurting too much this morning!!
Lets keep the training up and I will see you all outside f2k Health & Fitness next Tuesday @ 7pm.
Craig @ f2k
Tuesday, 9 February 2010
f2K Health & Fitness
Monday 1830 - 1930 @ Standish
Well done! It was great to finally meet you all and start you on the road to health and fitness.
If you have any questions on exercise just drop me a line from the contact page.
Chris @ f2k
Well done! It was great to finally meet you all and start you on the road to health and fitness.
If you have any questions on exercise just drop me a line from the contact page.
Chris @ f2k
Monday, 8 February 2010
f2k Run Club
Just a reminder to everyone out there that f2k run club will be meeting outside the gym every Tuesday night at 7pm.
Last weeks session went down really well, and everyone enjoyed the hill sprints!.
Lets hope the group keeps growing, I will see you all tomorrow night outside f2k Health & Fitness.
Craig @ f2k
Last weeks session went down really well, and everyone enjoyed the hill sprints!.
Lets hope the group keeps growing, I will see you all tomorrow night outside f2k Health & Fitness.
Craig @ f2k
Thursday, 4 February 2010
f2k Health & Fitness
2009 - IRONMAN ANTWERP 70.3 SUCCESS
Six months ago a group of f2k club members decided to join together and enter a half Ironman triathlon to give purpose to their weekly training. The decision to enter Antwerp was mainly due to its flat course, milder climate, and ease of travel to and from UK. A perfect combination for a group of busy people. f2k Coach Chris Clarke set challenging training sessions to prepare the group for the event. His personal experiences coupled with creative programmes and bike maintenance clinics all contributed to getting them from start to finish in the safest, most effective way possible.
The Group: Coach Chris Clarke and club members Jane Clayton, Jacqueline Ward, Paul McCaughy, Pam Nightingale, Jo Hillis, all head out to Antwerp to compete on Sunday 2 nd August. For the majority it will be their first half Ironman distance.
Unfortunately Jo Hillis contracted an illness which prevented her from completing her training so the decision was made to finish the swim only. However, everybody else looked forward to a very rewarding day with some surprising results.
Pam Nightingale, the oldest competitor in our group struggled with a leg injury picked up during the run course but still managed to push herself around the centre of Antwerp to complete the whole event and get that all important finisher medal (and a quicker half marathon split than the great north run).
The rest of the group managed to achieve the perfect end to their day. All gaining qualifying slots to the 2009 Foster Grant Ironman World Championship 70.3 held in Florida.
With an excellent result from Jane Clayton who won her age group 50-54 in a time of 7.03 hours. Even after two crashes during a very wet bike course Chris will not be joining his clients later this year to compete in the World Champs.
This is not just a gym for triathletes, its for anyone who wants to get fit and have a little fun doing it.
f2k
Wednesday, 3 February 2010
f2k Run Club
Great session last night everyone, it was good to see another two new faces that joined us out on the roads.
You should all have a few aches and pains from the hill session. If you have not you did not work hard enough!
Im sure you all enjoyed last night so lets pass on the message to friends and colleges who might be doing a race in the near future! Tuesday nights @ 7pm outside f2k Health and fitness.
Craig @ f2k
You should all have a few aches and pains from the hill session. If you have not you did not work hard enough!
Im sure you all enjoyed last night so lets pass on the message to friends and colleges who might be doing a race in the near future! Tuesday nights @ 7pm outside f2k Health and fitness.
Craig @ f2k
f2k Health & Fitness
f2k Testimonial -
Hillis Solicitors
I decided about ten years ago a bit of perspiration might do us all some good - we needed to get on a different kind of treadmill. We are a mix of 10 typical sit on your backside all day lawyers and secretaries aged between 25 - 45. Our days are normally taken up with kids, work, families, tesco and filling up every waking moment.
Since joining Chris at f2k, he and his team have caused me nothing but fatigue, exhaustion and unimaginable personal and professional achievement. Somehow his personal support, drive and commitment has turned a small firm of couch potato lawyers into a motivated and enthusiastic workforce of semi athletes.
The gym is high tech, modern, clean and compact with all the usual and unusual instruments of torture. From treadmills with iphone docking stations to personalised med balls!, they have it all. Everyone gets an initial assessment - height, weight, blood pressure and various other measurements/questions. You then tell him what you would like to achieve, he then tells you what you can achieve. Somehow whilst sceptical you do sort of believe him. He's good but miracles take a bit longer, Chris Hoy and Paula Radcliffe are safe for the time being.
The sessions start with a gentle(!) warm up, followed by mobility and then the main set. That normally consists of press ups, rowing, squats, pull ups, running with or without a pet med ball or some other exercise that makes you look like you've stood outside in the rain for an hour. You then finish off with a cool down and stretch. Whilst all this is going on you are unaware he is logging all your repetitions, times and scores. You then get told Mary (who is older than you) from accounts got a better score and time!. Whilst unbelievable, she probably did, everyones age, sex and ability is taken into consideration. You're not all expected to do the same thing but you are competing - you know next week you're going to beat her.
You leave your session feeling tired but invigorated with a great sense of achievement and looking forward to the next one. It doesn't go away, its gets worse, you start to believe Chris - you can give anything a go.
We all started gently with the Bramhall park 5 k, then the Manchester 10 k. Between us we have now done the Wilmslow half marathon numerous times, 4 London marathons, the New York and Dublin marathon, the Manchester to Blackpool bike ride, the Coast to Coast bike ride. Triathlons in Tatton park, Nantwich and around the UK. We have even done half ironman events in Germany and Belgium!.
5 years ago I would have never have thought it possible, its is down to Chris and f2k.
Chris is an ex army physical training instructor who has mellowed with age, the shouting has gone and he adopts a more of a low key philosophy of encouragement and big girls blouse type abuse if you slack off.
As an employer I see the staff getting back to the office after their session or event full of friendly rivalry and banter, you don't have to win, just taking part and doing your best you can do breeds a huge amount of mutual respect between the staff. The sessions keep the staff fit and motivated, and the weekly sessions provided by work lead to personal training in their own time. The absentee level at work due to illness is very low. Since we enrolled with f2k our turnover has almost doubled but our profitability has increased by nearly 150%. I feel the influence of f2k and the effect upon the staff no longer a team of couch potato's has played a vital role.
Tom
Hillis Solicitors
Manchester
Hillis Solicitors
I decided about ten years ago a bit of perspiration might do us all some good - we needed to get on a different kind of treadmill. We are a mix of 10 typical sit on your backside all day lawyers and secretaries aged between 25 - 45. Our days are normally taken up with kids, work, families, tesco and filling up every waking moment.
Since joining Chris at f2k, he and his team have caused me nothing but fatigue, exhaustion and unimaginable personal and professional achievement. Somehow his personal support, drive and commitment has turned a small firm of couch potato lawyers into a motivated and enthusiastic workforce of semi athletes.
The gym is high tech, modern, clean and compact with all the usual and unusual instruments of torture. From treadmills with iphone docking stations to personalised med balls!, they have it all. Everyone gets an initial assessment - height, weight, blood pressure and various other measurements/questions. You then tell him what you would like to achieve, he then tells you what you can achieve. Somehow whilst sceptical you do sort of believe him. He's good but miracles take a bit longer, Chris Hoy and Paula Radcliffe are safe for the time being.
The sessions start with a gentle(!) warm up, followed by mobility and then the main set. That normally consists of press ups, rowing, squats, pull ups, running with or without a pet med ball or some other exercise that makes you look like you've stood outside in the rain for an hour. You then finish off with a cool down and stretch. Whilst all this is going on you are unaware he is logging all your repetitions, times and scores. You then get told Mary (who is older than you) from accounts got a better score and time!. Whilst unbelievable, she probably did, everyones age, sex and ability is taken into consideration. You're not all expected to do the same thing but you are competing - you know next week you're going to beat her.
You leave your session feeling tired but invigorated with a great sense of achievement and looking forward to the next one. It doesn't go away, its gets worse, you start to believe Chris - you can give anything a go.
We all started gently with the Bramhall park 5 k, then the Manchester 10 k. Between us we have now done the Wilmslow half marathon numerous times, 4 London marathons, the New York and Dublin marathon, the Manchester to Blackpool bike ride, the Coast to Coast bike ride. Triathlons in Tatton park, Nantwich and around the UK. We have even done half ironman events in Germany and Belgium!.
5 years ago I would have never have thought it possible, its is down to Chris and f2k.
Chris is an ex army physical training instructor who has mellowed with age, the shouting has gone and he adopts a more of a low key philosophy of encouragement and big girls blouse type abuse if you slack off.
As an employer I see the staff getting back to the office after their session or event full of friendly rivalry and banter, you don't have to win, just taking part and doing your best you can do breeds a huge amount of mutual respect between the staff. The sessions keep the staff fit and motivated, and the weekly sessions provided by work lead to personal training in their own time. The absentee level at work due to illness is very low. Since we enrolled with f2k our turnover has almost doubled but our profitability has increased by nearly 150%. I feel the influence of f2k and the effect upon the staff no longer a team of couch potato's has played a vital role.
Tom
Hillis Solicitors
Manchester
f2k Health & Fitness
f2k Triathlon Training.
Its that time of year when you need to sit down, test and plan for your forthcoming races.
To find out how to get the best results on race day and limit the chance of injury, contact f2k.
f2k
Its that time of year when you need to sit down, test and plan for your forthcoming races.
To find out how to get the best results on race day and limit the chance of injury, contact f2k.
f2k
Monday, 1 February 2010
f2k Run Club
Just a reminder to everyone that the run club will be meeting outside f2k Health and Fitness on Tuesday @ 7pm.
After a great turn out last week lets hope more will join us this week!
See you all then
Craig@f2k
After a great turn out last week lets hope more will join us this week!
See you all then
Craig@f2k
Subscribe to:
Posts (Atom)