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On July 3rd the 12 week challenge came to an end, and as predicted we had a 70% drop off rate. But those who did complete the challenge did an amazing job, with 3 people who stood out as our top three. We chose our top three based on a combination of physical and mental changes. We were looking for those clients who could change themselves more than just physically. Changing yourself physically is actually quite easy, but making changes to your attitude, eating and your lifestyle so that the physical changes will last is the hardest obstacle to overcome. To eat regular nutritious meals day in and day out, to resist the urge to splurge when all around you are, is very very difficult. To achieve a great body takes more than just hard workouts, it takes commitment, focus, determination and sacrifice. Which is why we had a 70% drop off rate, but that is not a problem because some people just take longer to actually 'get it'.

Can you believe that it's July already? Where has the year gone? I have two things to look forward to this month, a: An actual holiday abroad for two whole weeks, b: The Tour de France begins on July 3rd. Now the holiday is obviously the highlight of my year, a chance to sit back, enjoy a few cold beers, top up the tan and generally take it easy........NOT!

On June 8th/9th and 12th various solo riders and teams began a journey of self discovery. They took their first pedal strokes on a journey that would define, empower and forever change them. They started the 'Race Across America' (RAAM), a 3000 mile journey from the west coast to the east coast. Their aim will be to finish in under 12 days, with the fastest completing the race in just a few hours longer than 8 days. The race has been run since the early 1980s and has seen many finish and just as many drop out. Can you imagine the training and self sacrifice that is required to just get to the start line? And then the commitment and belief in yourself to ride for for 22 hours a day for 8-12 days straight? All while suffering incredible saddle sores, muscle strain, hallucinations, hunger, mouth fungus and a whole host of other potential problems!

I must congratulate all those who have done so well on the challenge, at the recent weigh-in we finally achieved some great results. I am now looking forward to the next one, so be sure to keep up the great work.I have noticed some amazing changes in quite a few of you, there is muscle showing through, strength is increasing and bodies looking smaller. One particular person who I must mention, as much for the embarrasment factor is Fiona Turner. She has had some amazing break-throughs in recent weeks, she is now doing full press-ups (no more knees for this lady), she is running faster, lifting heavier and looks amazing. If you need someone to inspire you then look no further, as I think she is totally awesome. Her weekly training contains an even mix of indoor and outdoor bootcamp classes and also a few Spinning classes. Well done Fiona!

I was hoping to start this newsletter with amazing tales of how well all the current 12-week challenge participants are doing, but unfortunately I am immensely disappointed. I made the challenge to see how, by making a change and eating correctly and exercising intensely you could change your body. It was supposed to be about taking the chance to get control of your nutrition and training to make a positive change to your physique, health and energy. But about 70% of participants have completely missed the point (30% have done extremely well, you know who you are). After reading through the food diaries and listening to conversations, a lot of you are still eating exactly the same way. During the last weigh-in a few participants were surprised that they did not get better results, but after reading their food diaries I can see why they didn't do well. One client in the first week of the challenge ate so much sugar that she must have kept Tate & Lyle in business, and she ran a marathon at the end of that week. Another client hadn't changed a thing about her nutrition for the whole first three weeks. Definitely not a good way to lose weight or load up for an endurance event!

I hope that you are training hard and the results are starting to show through. We are currently at the end of week three of the 12-week challenge, which is usually the time when people start to have cravings and doubts about whether they can do this. So whenever it starts to get a little difficult, or you start to have doubts, remind yourself of why you are doing the challenge. To achieve our goals we all need to keep focused on what it is that we want, whether it is to lose weight, burn fat, gain a six-pack etc. Think about how you will feel if you quit now. 12 weeks of good training and clean eating is actually a small sacrifice to make, but when you achieve your goals it will be worth it.

Last month I set a challenge to see who could make a dramatic and positive change to their body in 12 weeks, using consistent exercise and by following a structured nutrition plan. Well to say we were surprised by the response would be an understatement. We were expecting probably 15-20 people to accept the challenge, but over 60 of you have risen to the challenge. You have shown that you are ready to take a chance and spend the next 12 weeks working towards your perfect body.

Let me ask you, are you ready to make 2010 the year that you actually get into amazing shape? Have you finished with making excuses and are finally ready to take that step to success? Well, here is a challenge - spend 12 weeks exercising intensely 3-6 times per week, eat clean wholesome food that is high in protein and low in simple sugars and see what you can actually do when you make a commitment to yourself

In the last few newsletters I have given a few tips and hints on marathon training, but not this time! Now it is time to get back to what Brighton Bootcamp is all about, weight loss, fat burning and getting into great shape. Let me ask you a question, are you happy with what you see in the mirror? If you are not, then ask yourself this, what you are going to do about it? Do not procrastinate, but actually make a promise to yourself that NOW is the time to change, not tomorrow, not next week, but right NOW! Well I am going to make you a promise, that I will do whatever it takes to help get you guys into the best shape of your lives!

First of all I would like to thank everybody who attended our Spinning open day on Saturday 27th February. It was an amazing day full of energy and joy. We were riding to raise funds for BLESMA, the British Limbless Ex-Service Men's Association, in honour of 2LT Jonathan Carlos Bracho-Cooke who was killed in action in Iraq in 2007. If you have not already made a donation, please do so here

One year ago, Diana and I took a leap into the unknown by deciding to set up a fitness training company that delivered results. I have been in the fitness industry for many years and have seen people struggling to get results doing the same old thing. They were following ineffective training routines and not working with any real intensity or passion,but through it all I always had a dream of something better, something that delivered great results.

I would like to congratulate all those people who have just completed their six week intensive course. Special mention goes to Alison who has just lost another 15 pounds, taking her to a total weight loss of 33 pounds in twelve weeks. But also congratulations to Katie who lost 7 pounds in six weeks, Keren 22 pounds since October, Rosie 6 pounds in six weeks, Keith a total of 14 pounds in twelve weeks, Emma 10 pounds in six weeks, Sandra 9 pounds and Kathryn who has lost an amazing 24 pounds in five months with an insulin problem which slows her weight loss.

I assume that most of you are like me, you have dreams and ambitions, you set goals and work hard to achieve them.

Survivors go through their lives accepting their lot, never working to improve themselves. They eat bad food and drink regularly, they hardly ever exercise and if they do, they are never consistent. They always say, ‘I’ll start exercising tomorrow, I’ll start that diet next week, I’ll give up smoking soon’ and they are always complaining about how their life is so much more difficult than every one else’s. They are always tired, lethargic, depressed, fed up and bored. They go through their lives without direction and purpose just accepting their failures and making excuses as to why they cannot do something.

Most people do not seem to realise that to lose weight takes approximately 70% nutrition and 30% exercise. Yes, you can lose weight with only one or the other, but it is a lot harder. When you combine a good nutrition plan with an exercise programme designed to blast fat, you turn your body into a fat burning machine. While it would take a whole book to cover everything that you need to know about nutrition, I have listed a few of my top tips to help you get started

So if you put your fitness on hold and overdid the treats, then what are you going to do now?

Our last newsletter had a great article on making S.M.A.R.T goals, which for some people will be really helpful. But there are still people who for all the goals they set still fail to reach them. The reasons for this are numerous ...