Monday, March 12, 2012

Fitness Holidays & Bootcamps in Ibiza 2012

Welcome to Ibiza Personal Trainer in 2012!

If you are looking for a >> personal trainer << in Ibiza - you're in the right place - or getting close, at least :)

For 2012 we will be outdoor fitness training clients all around the island, ..and delivering bespoke Fitness Holidays and Weight Loss Bootcamps

If you want to visit Ibiza this summer and need somewhere to stay we highly recommend:
THIS ACCOMMODATION SITE
If you've already booked a luxury villa or a boutique hotel we can visit you, or meet you somewhere if you prefer.


If you would like to book a relaxing massage or maybe charter a boat, book swimming lessons for your kids, we can help with any of this, just get in touch.


..however after many years of utter neglect this blog is finally retiring and all the old content and posts can be found on the new personal training blog here


We look forward to seeing you again on our beautiful island..


..from all at
The Ibiza Personal Trainer team

Monday, October 15, 2007

Please DON'T do it like this. :)

Whilst we all know that we shouldn't really laugh at the misfortune of others, Youtube is full of videos of gym accidents, some that aren't really funny, however some of them just plain are.

I've picked a few of the ones that tickled me most :) ..no-one is seriously hurt in any of these, although I'm sure that doesnt apply to their pride.





Saturday, October 13, 2007

If you can do this....

then you probably don't need us ;)

One arm pullups. These are extremely difficult.



And a (hard)core strength exercise..





And finally, One Legged Squats. I watched a lot of people's video's of these and selected this one because it was the only one I saw showing correct form with regards to the knee not coming forwards of the toe during the exercise.

This is doubly important with one leg squats because of the extra loading on the single knee joint. Do not attempt these until you are squatting (2 leg barbell) with a loading of at least 2/3 of your bodyweight, as serious knee injuries can occur.

www.ibizapersonaltrainer.com

Friday, July 20, 2007

This Week..

Hi all.

...Ok, this week has been one of those hectic ones that's left me feeling quite drained, mainly, because if I'm honest Monday was one of my best friend's birthdays and this individual is known for partying pretty hard. Those of you who know us will know who I'm talking about here.

So we got started with his b'day celebrations in earnest last Saturday at an all day villa party where he lives in San Joan, followed by the Portinatx Festival (Full blown rave on the beach with huge sound system, lasers & 2000+ attendees) where we stayed until 5am.

I then had 2 sessions on Sunday afternoon and afterwards we all went to Space in the early evening and were there until 4am Monday.

Monday daytime I had sessions from 8am all day until about 4pm where I met back up with the guys at Atzaro and we sauna-d, swam and generally lazed about until Penelope Cruz's new fashion launch party started up all around us at 9pm.

The Fashion TV Presenter & pro model hosting the event came over to say Hi (she's a friend, my girlfriend works with her and models for Ibiza Angels along with her) and filled us in on the goings on.

Tempted as we were to just stay there all night, (because there was no way you'd get back in past all the security & press at the front once we left) we werent dressed for it at all and so after a couple of hours of enjoying being inside one of the most talked about events of the month in swimming shorts and vests, and surrounded by the world's fashion elite, we eventually conceded and left.

Tuesday Sessions all day and sleep at every opportunity inbetween.

Wednesday we were up and at Santa Eulalia Marina at 7am to go out on a friend's boat, waterski-ing. Unfortunately I seem to have picked up a slight injury to my left knee so I thought better of ski-ing myself and just stuck to driving the boat for the experts, and frankly that was enough fun for me at 7am tbh :) It was absolutely beautiful out there with the sea dead calm and flat, apart from our charging around and splashing it up, hopefully this is to be a regular thing from now on though, so watch out for spectacular wipeout videos from next week onwards...

Then sessions from 10am to 4pm where when I promptly flaked out cold on the sofa with an icepack on my knee for a couple of hours, pretty much until bedtime.

Thursday up for early sessions and then on and off all day again, barbecue at another fabulous villa belonging to a friend but left early because of a 5am airport run on Friday morning to drop a friend and superb (tri) athlete off who has been staying with us, training in Ibiza etc on his way back home to the Caribbean, St Croix in the Virgin Islands to be precise.

Exercise-wise this week I'm at:

approx 4 & 1/2 hours running with clients
6 hours cycling (one of it with aforementioned triathlete friend who totally annihilated me)
4 boxing kickboxing sessions on pads with clients
the usual assortment of demo-ing, core work etc

the knee's nearly back to full strength with just the occasional twinge now and next week is even busier with 2 more travelling clients returning.

PS. Can I say to Hi to all my clients who've made this week a good one (you know who you are ;) and encourage you to confirm session times ASAP from now until end August because it's pretty manic now and late-comers are unfortunately going to be disappointed.

See you all soon :)

kevsta

Wednesday, July 11, 2007

VIDEO - functional strength at it's best. wow!

if you can do this, you probably dont need our services. its not me in the video unfortunately but I'm working on it ;)

Wednesday, June 27, 2007

fraudulant, dangerous & utterly hilarious!



I came across this this week, and just couldnt help share it with you all.

This is the ROM, from www.fastexercise.com and this amazing piece of kit will apparently whip you into superb shape, in just 4 minutes per day. ...the way it does this is by using as much oxygen in 4 minutes as you would normally in an hour or something. and it only costs (this is where it gets truly surreal) $14600 odd dollars. or a 30 day rental is $1500!!

I have as yet been unable to get the proprieters to answer my queries but will keep trying, be assured ;) ahahahahaha.... ..when i can stop laughing!! ..it reminds me of mr Garrison's invention on South Park a little too much also.

all your questions will likely be answered in here http://www.fastexercise.com/QandA.asp

quite how it can be any different to a rowing machine which we can pretty much all finish ourselves off on, in 30-60 seconds or so of full power rowing is beyond me, and the Concept II or III is only a couple of grand.

Its the emails from people that have paid $15000 for the contraption that I like most..

enjoy ;)

Saturday, June 23, 2007

Weights & Metabolism

Last week I had the pleasure of working with a really cool guy on a One-Week Intensive Personal Training Holiday Course of 6 Sessions. The client in question is a top Mayfair Salon & Fashion Stylist and is in fair shape and health already, and is motivated and capable, with both realistic goals and timescales to achieve them in. He also eats extremely well most of the time.

But despite a lot of hard work, and often up to 6 sessions a week, and a lot of Personal Training Sessions from various Trainers in London he has not been able to achieve and maintain the results he wants, neither in appearance, nor in performance as his upper body strength in particular could be a lot better.

We covered a lot of ground during the week, with sessions including running, cycling, kickboxing and a good grounding in functional resistance work, and working to understand why, with so much gym-going and training, he didnt have the body he wants.

His 6 sessions a week usually include up to 3 spinning sessions a week as well as his gym work so should have been taking the right sort of approach, but on closer scrutiny of his programs and his nutrition the answer became clear.

a) the gym work has always been relatively light weights and highish reps, and
b) he's not eating enough. See are you eating enough to lose weight for more information.

His high amounts of (steady rate) cardio , endurance style of weight lifting and undernutrition have been ensuring that he loses as much muscle fibre as he does fat tissue, thereby further lowering his metabolism and making his body try to conserve it's fat energy reserves.

Over the course of the week we re-aligned his thinking regarding muscle bulk, upped his weights well into his overload range, and told him to back off with the cardio for a few weeks and concentrate on heavy lifting, low reps, high weights and always pushing forwards his progression on a bi-weekly basis. Once we have the musculature we want then we can gradually ease in a little cardio more if required.

Nutritionally he was consistently 3-400 calories under his Low Limit Threshold which is already 15% lower than his daily maintenance requirements, putting him firmly into reduced metabolism land, which along with loads of cardio & endurance work also plumps him squarely into catabolism (muscle reducing) world.

He's gone home now to crack on with a functional resistance program, with interval work in his much reduced cardio, that will given time totally redefine his looks, I cant wait to hear his results, as he has a 9 week deadline for a trip in mind and 9 solid weeks of that will have him looking fantastic. :)

Anyway the point of this rambling blog post is to say that this finally galvanised me into action regarding an article I've had in mind to write for months.

It's here Weights Exercise Intensity & Metabolism

Friday, June 01, 2007

48 Hours in Ibiza

Full article available here taken from the Independent Online

48 Hours in Ibiza

Europe may be scorching now, but this renowned clubbers' paradise is always chilled. And if the dance scene isn't your thing, the beaches, food, villages and pine forests are perfect for a traditional holiday, writes Rhiannon Batten

WHY GO NOW?

For holidaymakers, Ibiza is the showgirl of the Balearics: whether you're a dedicated clubber, a family of culture vultures, a resolute hippie or a boho princess, it will entertain you. Midsummer may be when all of the abovevisit, but that's because they know the bars are at their liveliest, the atmosphere at its best and the sun just about guaranteed. Fortunately, there's room for everyone. If you're nifty with a football, head for the village of Sant Agusti on 24 August; each year, it holds a match between bachelors and married men to mark Sant Bartomeu's day.

GET YOUR BEARINGS

Ibiza is roughly oval in shape, with the tiny capital, Ibiza Town and airport in the south, the huge Sant Antoni resort in the west, rural villages in the east and a good variety of beaches circling the whole thing. There are tourist information offices at the airport and in several towns but the main one, albeit tiny, is in the marina area of Ibiza Town at 2 Placa d'Antoni Riquer (00 34 971 301 900; www.visitbalears.com). For general information before you go, get the new Rough Guide to Ibiza (£6.99).

CHECK IN

Ibiza Town is the sensible place to stay if you're here for a few days, because it has the best transport links and, in the Old Town (Dalt Vila) and marina area, it's very pretty. At the top end is La Torre del Canonigo at 8 Calle Mayor in Dalt Vila (00 34 971 303 884; www.elcanonigo.com), a converted priest's house within the Old Town walls. Rooms currently start at €210 (£148) without breakfast. Cheaper but atmospheric is the Hotel La Ventana at 13 Sa Carossa (00 34 971 303 537; www.laventanaibiza.com); doubles from €146 (£104) in summer, without breakfast. The Vara de Rey guest house, at 7 Vara de Rey (00 34 971 301 376), has doubles from €77 (£55), again without breakfast. Out of town, splash out at Es Cucons , a stylish converted farmhouse (00 34 971 80 55 01; www.escucons.com); doubles from €204 (£145) in summer.

TAKE A VIEW

From the top of Sa Talaiassa , the highest peak, the views across southern Ibiza are stunning. Looking down over the pine forests and coves among the clusters of white apartment blocks reminds you that there's still plenty of green space on the island, especially if you've come straight from nearby Sant Antoni . To get there, it's about 20 minutes' drive from Sant Josep , the nearest village, up a badly pot-holed and rock-strewn dirt track. You could walk it but it's a steep and very hot climb at this time of year.

TAKE A HIKE

Around Dalt Vila in Ibiza Town . A picturesque tangle of cobbled lanes, cafés and boutiques, it will persuade you there's more to Ibiza than clubs and beaches. Most people head straight to the cathedral and ruined castle at the top, but it's more fun to wander up the streets behind the marina through Dalt Vila's massive gates and into the lanes, gradually aiming for the higher ground - and more great views.

TAKE A RIDE

The island is just 40km tip to toe, and it's easy to get around. Buses between the towns and resorts cost €1.05 (70p) to €2.50 (£1.80) per trip. Books of 20 tickets cost €13 (£9). The tourist centres have bus timetables. Boats ply between the towns and beaches, usually for about €5 (£3.60) per hop; Ibiza Town marina is the main hub. To rent a car, try Avis (0870 606 0100; ww.avis.com): it has a special summer rate of £22.45 a day. Autos Mari (00 34 971 33 02 36) has similar rates.

LUNCH ON THE RUN

At Bar Costa, just off the Plaza de la Iglesia in Sant Gertrudis (00 34 971 197 021) you can get delicious fresh bread, manchego cheese, Iberian ham or, if you're feeling brave, some dried venison sausage (€2.25-8.25/£1.60-£5.90 per portion). There's a shady terrace outside and cosy bench seating inside, and it's very friendly.

WINDOW SHOPPING

There isn't a lot in Ibiza that you won't find elsewhere (probably cheaper) but, if you're in the market for spangly flip-flops, elaborate leather belts or massive straw baskets (the item to have on the beach), the marina area in Ibiza Town is a fun place to shop. Bear in mind that most of the shops close from 1.30pm to 5pm for the siesta, although some then stay open until 1am.

CULTURAL AFTERNOON

You can't come to Ibiza without enjoying some beach culture. From tiny Gracioneta and family-oriented Cala d'Hort , with its dramatic view out on to the huge, offshore rock of Es Vedra in the west; to the party beach of Ses Salines in the south, hippie-ish Benirras in the north and the black sands of Cala Boix in the east, there's a beach to suit just about every taste. My own favourite was Cala Carbo , a quiet, pebbly beach in the west, with good swimming and two good beach- restaurants delivering huge pans of paella and jugs of sangria to white tablecloth-covered tables.

AN APERITIF

The 'sunset strip' at the end of Calle Vara de Rey in Sant Antoni is the traditional place to be as the sun goes down over the sea, with ambient music easing from the speakers at Cafe del Mar (00 34 971 342 516, 6pm-4am). These days it's a scrum to get to the bar, though. For something more chilled - in the literalsense - head for the sun-dappled patio at Anita's, behind the church in Sant Carles (00 34 971 33 50 90) for a cold glass of hierbas, the local tipple (€1.45/£1).

DINNER WITH THE LOCALS

La Scala in Ibiza Town , at 7 Sa Carossa, Dalt Vila (00 34 971 300 383), is on a patio surrounded by old shuttered houses. It serves skewers of prawns for €11.50 (£8.20) and grouper fillets in saffron for €14.90 (£10.60). At Comida Bar San Juan, 8 Carrer de Guillem Montgri, near the marina, you'll get simple grilled fish and meat served up on marble-topped tables (€8/£5.60 for a main course, €3.50/£2.50 for tapas). Or book an upstairs table at Can Berri Vell in Sant Agusti (Placa Major, 00 34 971 344 321), and make sure you arrive in time for the sunset.

SUNDAY MORNING: GO TO CHURCH

The small whitewashed church of Nostra Mare de Jesus, in the appropriately-named village of Jesus , has an elaborate altar painting inside and a new park being built outside. There's nothing grand about it, but that's what's special. It's open for Mass at noon on Sundays and from 9.30am-12.30pm and 4-6pm on other days.

OUT TO BRUNCH

Opposite the lane that takes you down to the church in Jesus is La Croissanteria Jesus (Centro Commercial Local 11; 00 34 971 310 373). This posh bakery with outside tables sells everything from pastries, croissants and the local flaky pastry, ensaimadas, (€0.85-2.60/60p-£1.80) to cheese, ham and bread platters (€5/£3.60) and bowls of muesli with fresh fruit (€6/£4.30). It's open every day except Tuesday, from 6.30am to 3pm.

A WALK IN THE PARK

The entrance to Can Pere Mosson Country Park , a woodland park with picnic areas, barbecue pits and paths through the pine trees, is next to the church in Sant Llorenc . Entrance is free, and it's open from 8am to 7pm in summer, and 8am to 6pm in winter. Carry on to the pretty village of Sant Joan and the Eco shop and café at 5 Plaza de Espana (00 34 971 333 029; www.eco-ibiza.com).

WRITE A POSTCARD

From the traditional Bar Tabac at 7 Carrer de Missa in Sant Miguel (00 34 971 334 638, open 9.30am-2pm and 5-10pm). Right next to the white church at the top of the village - and a pretty gallery - the bar's two outside tables look out over sun-soaked hills. If you haven't got cards already, get them here for €0.40 (28p).

THE ICING ON THE CAKE

Even if you haven't come for the clubbing - there's probably the highest concentration of top-class clubs in the world - it's worth going to one for the experience. The choice may seem boggling at first, but each club has its well publicised "best" day: Mondays for Circo Loco; daytime clubbing at the end of the airport runway at DC10, on the Salines to Sant Jordi road (22); Tuesdays and Saturdays for the water parties at Es Paradis in Sant Antoni ; Wednesdays for hippyish Namaste at Las Dalias in Sant Carles ; and just about any night for clubbing's grande dame, Pacha, in Ibiza Town . Beware the prices: the cheapest, DC10, is about €15 (£10), and the most expensive, Pacha, up to €50 (£35).

Thursday, January 11, 2007

Ibiza Personal Trainer - More Myths, Eating in the Evening

So last night I was lucky enough to be out on my own with 4 lovely ladies I know from last summer, and they were lucky enough to be getting free advice :)

This one is extremely common, in fact I would go as far as to say that 75% of the girls I talk to, on a professional basis, (...and possibly not quite so professional at times ;) are likely to repeat this, or attempt to live by, or modify their eating behaviour to fit this one...

The Great "Eating after 8pm Myth" and so it galvanised me into finishing article seven of the 12 part series, Eating in the Evening

Hope it makes sense and is helpful, any comments..

Kev


Saturday, January 06, 2007

Myth - Busting Article Two. - Carbs are Bad

Ok, so i'm really on a roll. I finished another one, meaning I'm halfway there.

6 down, 6 to go. You can find it here... Carbs are Bad, M'kay..?

Thanks for looking.

Ibiza Personal Trainer - Triathlete Specific Personal Training

Ok, I finally got round to writing an article I've been meaning to write for a long while, on Triathlon / Triathlete Personal Training and the Functional Strength Training System I advocate and use

It's here Triathlete Specific Personal Training

happy reading all, and happy New year!!

Tuesday, January 02, 2007

New Article on Diet & Nutrition in the Real World.

I'm currently working my way through a series of 12 Health, Fitness & Training Articles I want to write and have just completed the 4th.

Its entitled "Your Diet - A Realistic Approach - Part I "Knowledge is Power" and is the 1st part of a 2 part article written to help anyone needing an easy to understand, realistic, sustainable approach to allow you to take control of your Nutrition for once and for all.

Please have a look if you feel it may be of interest.