What are the opening hours?

Monday 6:15am - 7am 7:45pm - 8:30pm Wednesday 6:15am - 7am 7:45pm - 8:30pm Thursday 6:30pm - 7:15pm 7:45pm - 8:30pm Friday 6:15am - 7am 9:30am - 10:15am

http://www.bodyshapefitnesscamp.co.uk/

Body Shape Fitness, Kings Ely Junior School, Ely (2026)

02/11/2022

A lot of people find the start of a fitness journey very intimidating and daunting. However, in this short blog I am going to explain how it doesn’t need to be, and explain how you can get started in the easiest and best way possible.

I will start by stating the obvious, the benefits of starting a fitness journey are MASSIVE, and it’s really important you keep your reasons for starting in your mind.

We oversee so many people improve their health markers, feel great and look great, which will lead to really high levels of confidence (which is vital with the Christmas party season coming up)

Ensuring you tackle a new health and fitness plan with structure and a clear vision in mind is vital in order to get yourself long term, sustainable results. These are some things we have seen work for thousands of people that you can input into your lifestyle right away.

First of all, start by setting yourself some small goals that are achievable to you. If you start with a massive goal, it can seem so far away and daunting that you will lose motivation and send you off plan right away! Starting with smaller targets gives you a sense of achievement from the outset.

We often say to some of our clients are “if we aim to lose 1lb a week for the next 30 weeks, that would be an amazing accomplishment” as opposed to aiming for 30lb from the outset, which can sound very daunting.

It is also important to try and be open to trying different types of workouts and routines in order to establish what is best for you and what will get you the best results. It is also great to mix things up and keep your body guessing what is coming next.

It is also crucial, when starting out to track your progress across every step of the way. This can be anything from tracking calories (through my fitness pal)

You can also track how long you can do an exercise for, tracking results is a great way to see your improvements and keep motivation as high as possible throughout your fitness journey.

Health and fitness are much more than just physical activity, you must also ensure that your body receives the correct nutrition that it needs as fuel for your days and keep you full of energy.

Ensuring your body gets enough protein, carbohydrates, fats, and minerals to create a balanced diet is incredibly important, this will help prevent fatigue and increase your ability to perform throughout the day’s tasks.

It can be extremely beneficial to have someone with you every step of the way, that way you can keep each other motivated, have fun and be social while doing it, having someone doing a similar regime with you massively increases the chances of you sticking to the plan and getting the best results possible. This can be a coach, a friend, partner, or other people in your boot camp or training facility.

18/10/2022

The truth about fats, are they all bad?

When it comes to diet and nutrition, fats are always thought of in a negative light, some fats can be bad for you but others can be better, and considered as “healthy fats”

Some of the criticism of fats is supported by the fact they are proven to contribute towards;
• Cardiovascular disease
• Diabetes
• Cancer
• Obesity

Some of the foods that contain saturated fats (bad fats) are fatty cuts of meat such as beef, lamb and pork, dark chicken meat, whole milk, butter, lard a coconut oil to just name a few.
Eating too much saturated fat can increase blood cholesterol levels, which can then lead to the above illnesses

However, there are less unhealthy fats in other food types, and are good choices to implement some of these in your diet in moderation, some of these foods are, avocado, peanut butter and almond butter, vegetable oil and nuts, eating these types of fat consistently can improve your blood cholesterol and decrease the risk of cardiovascular disease in the heart.

New research shows that most fats are actually more on the good side of a diet than the bad side, unlike previously thought, while some fats can be harmful to your health, there are plenty of fats that can help contribute to a healthier and better diet, it is a good idea to incorporate that contain good fats into your diet in order to help your heart and improve your quality of life

13/10/2022

How accountability helps you in your fitness and diet journey

Accountability is important in all ways of life, especially in health and fitness, having either one or multiple people holding you accountable on your fitness journey is essential in keeping you consistent throughout, they can keep you going when things are going well, or they can pick you up when you are feeling negative and down, they are vital components of your journey.

No matter how excited you are at the start of your journey there will always be a slight “fall off” these are the moments when people holding your hand and supporting you help the most, keeping you on track and ensuring you reach your goals. These people will help, support, encourage and motivate you to succeed, it also helps if these people are on a similar journey so everything can be reciprocated.

At body shape fitness Ely, we hold your hand every step of the way when you are with us, weather that be in the training sessions, checking in your measurements, or logging your daily macro intake, we ensure we keep you flying high because we know when you are flying high, you will reach and surpass all of your fitness goals with us, just like the other 3,000 people who have trained with us

10/10/2022

Fitness bootcamp’s are great and have many different benefits to them! if you are looking for a fun, varied, and challenging workout, then look no further than a boot camp session!

They are an AMAZING way to get in shape and STAY in shape QUICKLY! they are specifically designed to get the heart rate up, get the muscles working and get your body to start burning fat with the intensity of the workouts, they are PROVEN to give you results in a short amount of time if done correctly and paired with a balanced diet. Bootcamp classes also improve your overall cardiovascular fitness and muscle strength, the high intensity of the workouts allow your body to get into a metabolic state quickly and get great results.

Bootcamps also include a variety of different exercises which target multiple areas of the body and all the key muscle groups, you will notice a improvement in cardio, muscle strength, muscle endurance, and even balance and coordination!

When someone attends a bootcamp’s regularly (3-4 times a week) they will notice positive differences in their overall fitness and physique much faster, they are specifically designed to deliver results quickly

Bootcamps are perfect for people who want to push themselves physically and mentally, so they are perfect for people who want to push themselves with both their strength and endurance

Bootcamps are also a great place to meet new people, of which most will have similar goals and targets, and you can all push each other, motivate each other, and improve each other also

03/10/2022

5 ways to motivate yourself to lose weight

When starting a fitness journey, especially a body transformation journey, motivation, like all things, has ups and downs along the way, the key is to maintain motivation throughout, and always remember why you started, and think about where you want to be and how you will feel when you finish, there are many ways to motivate yourself and keep yourself motivated on your fitness journey, and some of these are listed below;

-Have realistic expectations - Rome was not built in a day, and unfortunately you cannot get the body of your dreams in that time either, body transformations are a long road and it requires consistency to get to where you want to be, set yourself small milestones over time, this will increase motivation and give you a constant target to follow, start with weekly targets, such at 0.5-1kg weight loss a week, as opposed to starting off saying "I want to lose 15kg" making the goals sound smaller creates more motivation, and appears to be a buildup of smaller hills to climb than just 1 massive mountain

-Focus on the goal - ensure your target is SMART - Specific, measurable, achievable, realistic and time based, for example "i want to walk for 1 hour a day, for every day next week" or "i will only have 1 beer or 1 glass of wine next week"

-Keep a weight loss journal - self monitoring is vital to keeping yourself motivated throughout your journey, studies show that when people keep a food journal are not only more likely to lose weight, but they are also significantly more likely to MAINTAIN the weight loss, you can keep food journals in either paper form, on your notes, or even on an app

-Don’t aim for perfection, and make sure you forgive yourself for any slip ups! - You don’t have to have the perfect diet and workouts in order to lose weight, if you go 100% all in with no room for movement, you are more likely to over indulge and binge foods, avoid beating yourself up after making a small mistake, just get back on track, up the steps and increase the water intake, self-hindering thoughts will just hinder your motivation, and in term hinder your results

-Find an exercise you ENJOY - if you enjoy doing something, you will have much more motivation to stick to it and do it repeatedly, if it is a class, or a walk with your dog, or even a team sport, find something you look forward to doing and stick with it, it is the best way to ensure long term results and commitment, you would not want to do something 3-5 times a week that you got no pleasure or enjoyment out of doing.

29/09/2022

Let’s first start this with the question, “what is meal preparation” Meal prep is any preparation of food or a meal in advance of it being served and consumed, meal prep is usually prepared 3-7 days before consumption, depending on food type and use by dates, it is essentially preparing foods now, to save time later.

Meal prepping is about to make your life a WHOLE lot easier! There are many benefits to meal preparation, and some of these are as follows;

TIME SAVER

You will save time- instead of wasting time trying to work out and decide what to cook, pre-preparing your meals ensures you always have a meal accessible and ready to go, weather it is for breakfast, lunch, dinner or even a snack.

You will also waste less food each week, by pre planning what you are going to eat for every meal, it allows you to go to the shop with a clear list of what you need, and this will lead to you only buying what you need for your list, allowing for much less waste (if any)

What else can it do to help me?

Pre planning your meals is also a great money saver, with a similar respect to the above saving food waste, going to the shop with a list and sticking to it, allows you to only buy what you need from the list, instead of buying extras, or things that don’t go together that you will eventually end up throwing away anyway,

Meal preparation also allows you to manage your portion sizes better for each meal, so many people over cook the quantity of food needed for each meal, which in turn leads to waste, or over eating (neither of which are a good thing) Meal prepping is scientifically proven to aid in the management of hunger, one of the key benefits is to have access to a pre portioned meal as soon as you are hungry, reducing the risk of binge eating and snacking while you cook your meal.

Preparing meals is also used by people on their fitness journeys, allowing them to pan meals well in advance, with the nutrients they need to get them through the day is a great benefit, if you are aiming for 150g of protein a day for example, and you know your pre portioned meals account for all of the required protein, then you can simply relax and enjoy your meals without having to worry about hitting your daily targets.

22/09/2022

Proper nutrition is VITAL to get the most you’re of your body, without enough nutrients, carbohydrates, protein and fats, you may begin to feel sluggish and fatigued more often than not, this and also cause you to struggle through workouts and not be able to get the best out of them, resulting in you not being able to reach and beat your targets.

Diet is so important in everyday life, and especially when you are trying to exercise more and get fitter, exercising uses a lot of your body’s recourses and they need to be replenished.

Exercise is what keeps your body conditioned and working, if you do not move and work your muscles and joints, your body will become weaker over time, and eventually begin to break down, from exercise, you can gain stamina, fitness, and flexibility, maintain a healthy weight and is scientifically proven to increase and better your health markers

Exercise and nutrition do not only complement each other and work alongside each other, even a balanced diet requires exercise to burn the calories, exercise is needed to strengthen your heart, muscles, and lungs

15/09/2022

Exercise is a massive driving force in helping with people’s mental health, it relieves tension and stress, boosts physical and mental energy, and releases endorphins which make us feel better!

Exercise can also help massively relieve stress levels, your muscles may be tense, especially in your neck and shoulders, which can lead to severe headaches, exercising is a great way to break this cycle, as well as releasing those endorphins in the brain, physical activity helps to relax and relieve body tension, as there is such a close link from your body to your mind, when one feels better, so does the other one

Studies show that exercise can treat mild or moderate depression as effectively as some antidepressant medication - but with no added side effects, it has been scientifically proven, that running for just 15 minutes a day, or walking for an hour a day, can reduce the risk of depression by an amazing 26%.

Being active does not mean joining a gym or running the 2023 London marathon, finding something you enjoy can provide a goal to aim for and give you a sense of belonging and purpose, it can be social, and physically beneficial as well, some of the other benefits include

-less tension, stress and mental tiredness

-a healthier appetite

-increased levels of fun and enjoyment in the activities

-a sense of achievement

-a natural energy boost

-increased drive and motivation

12/09/2022

Why routine is key

Having a routine leading into the darker months is so important, and there are so many benefits of having a good routine in place;
A routine will lower stress levels, and help improve your mental health, you will feel more in control, having made lots of small decisions in advance, means you can focus more of your time and energy on making good choices from the ones that remain.
When people do not have a routine, it can cause increased stress and anxiety, which can lead to overwhelming feelings and a lack of concentration.

Having a routine in place can act as a roadmap and an anchor through life, going to bed at the same time each night, eating a balanced diet, and maintaining a fitness and activity routine is key in life. A good routine will make is more efficient, create structure, save time, and create lasting habits.

Whatever your age or ability, fitness and nutrition is a massive aid in a healthier and happier life, regular physical activity can improve your strength and endurance, it also provides oxygen and nutrients to your body, helping to improve lung and heart health, giving you more energy to tackle the day, some of the benefits of exercising and eating right are;
-Better sleep
-It can be fun and social
-Improves health markers
-Controls weight and body fat

15/07/2022

Discipline or Motivation: What's more important?

Motivation is great isn't it?!

That extra energy you find you get up early, turn up to training, eat healthy... having lots of motivation makes it much easier to continue in the pursuit of your goals!

So, what happens on the days when you wake up and just struggle to find this motivation?

Choose to skip that day? Do no exercise, engorge on all the unhealthy foods you can think of in 24 hours?

You could do that!

But the next day will much harder to get back into the routine of smashing it and becoming the best version of yourself!

The better alternative?

You fight through despite the lack of motivation and still smash your goals for the day!!! (The accountability and support we provide on the programme is in place to help you with this!)

This is where discipline comes into play.

It is natural to have days where we struggle to find that internal motivation and that is where we must rely on our self-discipline!

A quote that's worth remembering is - "It's the days when the body aches, the desire is low, you feel tired and you feel weak... those are the days when champions train."

23/06/2022

How To Get LONG-TERM Results: The Importance of Habit Creation

We're all about breaking unhealthy habits and creating healthy habits here at Body Shape Fitness!

So we can get you to become the best version of yourself!

This post explains how habits are created and how we can finally get the healthy habit to stick for you and get you the body you've always wanted.
The 4 stages to creating a habit

1) Cue
2) Craving
3) Response
4) Reward

⭐️1. The Cue⭐️

The "cue" triggers your brain to initiate a behavior.

E.g. seeing someone at the beach with the body you would love to have... or stepping on the scales and not seeing the number you would like to see... or being told by the doctor that you need to work on your health etc... (there's endless amount of personal cues!)

⭐️2. The Craving⭐️

"Cravings" are the motivational force behind every habit.

So you've seen the woman on the beach with the body you want or the scales with the higher number than expected (the cue). Now you crave the same body or the lower number on the scales.

What you crave is not the habit itself but the change in state it delivers.

E.g. You do not crave smoking a cigarette, you crave the feeling of relief it provides. You are not motivated by brushing your teeth but rather by the feeling of a clean mouth and whiter teeth.

E.g. you don't crave doing exercise, you possibly crave one of the following things; the euphoric feeling, the slimmer/more toned/stronger/healthier/lighter body you will achieve, the stress relief, the break from normal life, being social with other people, the self confidence as a result of the self improvement... plus loads of other benefits/reasons!

⭐️3. The Response⭐️

The "response" is the actual habit you perform.

E.g. doing the exercise, eating healthier, drinking more water etc, to get this result are after.

If the difficultly of this stage outweighs your motivation, you will stop and habit won't be created.

⭐️4. The Reward⭐️

The "reward" is the end goal of every habit.

This satisfies the craving.

E.g. you saw a slimmer body (cue), you wanted a slimmer body (craving), you worked for the slimmer body (response) and you got the slimmer body (reward).

Satisfaction! ^^^

However, rewards not only satisfy us but they teach us!

If the reward was as good as or better than expected, then it has taught you which actions are worth remembering in the future. (e.g. our programme!!!)

If the reward failed to satisfy you and was disappointing, then you know not to repeat those action. (e.g. rabbit food diets, or a lot of other programmes out there that promise the world but fail to deliver).

I.e. the standard of the reward helps distinguish useful actions from useless ones.
Why does habit creation sometimes fail and people don't get long-term results?

If a behavior is insufficient in any of the four stages, it will not become a habit.

Eliminate the cue and your habit will never start.

Reduce the craving and you won’t experience enough motivation to act.

Make the response difficult and you won’t be able to do it or keep it up.

And if the reward fails to satisfy your desire, then you’ll have no reason to do it again in the future.

Without the first three steps, a behavior will not occur.

Without all four, a behavior will not be repeated.

⭐️What should I do next?⭐️

Here at Body Shape Fitness, we know what is required in order to get our clients incredible, long-term and sustainable results.

Which is why we not only get the habits to not only form but stay with you forever!

The cue and craving is your personal reason for reaching out to us.

Once you're with us, we help with the response to get you the reward.

We make sure you are ENJOYING and LOVING the exercise so you want to continue with it!

We make sure you are ENJOYING and LOVING the nutrition, we don't put you on a 'diet', it's flexible nutrition allowing you to eat whatever you want and teaching you how to do so and still get the reward/result you're after!

We then make sure WE GET YOU THE RESULT/REWARD YOU ARE CRAVING!

Because you've enjoyed the response/process and you've got the reward/results you were after...

THE HEALTHY HABIT STICKS!

Click here to learn more about our 6 Week Transformation Challenge - https://www.elyfitness.co.uk/optin

09/06/2022

Some people succeed because they just don't know how to quit...

Quitting is quite possibly the only thing that will guarantee you DON'T GET RESULTS!

Perhaps you want to:

> run 10k in your fastest ever time

> feel 100% confident in the bikini this Summer

> have the fitness levels to be able to keep up and play with the kids and grandkids for longer...

> feel 100% confident in the way your body looks, feels and in it's ability to do what you requre from it.

We all face obstacles and speed bumps along the way to our goals...

> christmas/birthday's/holidays etc

> illness or injury

> boredom, lack of motivation, drive and energy

However, if you let these things force you to quit, you can guarantee you'll never get that dream body/health/fitness/ability/confidence...

SO DON'T QUIT!

Now that's often easier said than done... but what if it doesn't have to be?

On our programme, you will;

> train a minimum of 3 x a week with a personal trainer at our group exercise classes

> be coached through our flexible nutrition programme which is tailored to you

> recieve constant support, motivation and accountability to ensure you remain consistent, in order to create the habits and ensure you not only achieve your dream body but KEEP IT!

With all of the above...

> christmas/birthday's/holidays etc are no longer a problem, as we educate you on how to enjoy days and events like this to their fullest and STILL get amazing results (more realstic for long term results, don't you think?)

> illness or injury can often stop you completely, however we can either work around injuries or ensure you have a support network to get you back into it as soon as you're capable

> you'll never be bored or unmotivated due to our accountability, coaching and enjoyable programme!

Get involved today, don't hesitate!

https://www.elyfitness.co.uk/optin

Body Shape Fitness

02/11/2022

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13/10/2022

10/10/2022

03/10/2022

29/09/2022

22/09/2022

15/09/2022

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Monday	6:15am - 7am
	7:45pm - 8:30pm
Wednesday	6:15am - 7am
	7:45pm - 8:30pm
Thursday	6:30pm - 7:15pm
	7:45pm - 8:30pm
Friday	6:15am - 7am
	9:30am - 10:15am