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Well Done You MoonWalkers!

January 31st, 2011 | Posted by Gail in Uncategorized - (Comments Off on Well Done You MoonWalkers!)

Sunday the 30.01.2011 was the first day of our team Moonwalk training with 12 of us officially through and 2 more joining training for the fun!
We had a 1 mile Power walk assessment of the group after a 0.5 mile warm up and completed 3.66 miles total for Week 1.
26.2 certainly looking achievable in under 6 hours by the event date.
It is still early enough for anyone who wishes to join in our non profit to me £3.00 fundraising walks every Sunday at 2pm.A great simple way to improve your fitness levels and reach a challenge and have some fun in 14 weeks.

CHECK OUT OUR WEEK 1 TRAINING PLAN AND EACH WEEK I WILL POST A NEW ONE FOR YOU TO FOLLOW

Introduction
Hi, Welcome to Playtex Moonwalk Training WEEK1

You will receive 15 custom made Moon Walk Marathon Training Programme from me, Gail Abbey Personal Training.

We will be meeting every Sunday for our group training Charity Moonwalk session but you will need to follow a programme to help you successfully optimise your fitness safely to achieve your 26.2 miles Power Walk.

My Programme is designed to strengthen and create flexibility specifically for the Moon Walk.

The strength and flexibility session is necessary 3 x week 1

A You Tube Video will follow in the next couple of days to enhance your technique.

HAPPY TRAINING!!!

Warm Up
Cardio Program
Activity Intensity Duration Comments
Walking Steady Pace 18 to 20 minute miles for 3 miles SUNDAY GROUP TRAINING WEEK 1
Walking Steady Pace 18 to 20 minute miles for 3 miles TUESDAY WEEK 1
Walking Steady Pace 18 to 20 minute miles for 3 miles FRIDAY WEEK 1

Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Lunge – Forward Exercise 2 15 – SLOW – 30 SECONDS
Bridge – Floor Exercise 2 10 – SLOW – 30 SECONDS
Cobra – Floor Exercise 2 10 – SLOW – 30 SECONDS
Basic Squat Exercise 3 20 – SLOW 30 SECONDS
Calf Raise – Standing Exercise 3 20 – SLOW – 30 SECONDS
Hamstring – Lower, Lying Exercise 1 1 40 SECONDS SLOW RELAXED
Hip Flexor – Kneeling Exercise 1 1 40 SECONDS SLOW RELAXED –
Side – Crossed Leg Rotational Exercise 1 1 40 SECONDS
SLOW RELAXED

Join us for the MoonWalk Training 2011

January 13th, 2011 | Posted by Gail in Uncategorized - (Comments Off on Join us for the MoonWalk Training 2011)

From 30th January to May 14th 2011 every Sunday afternoon there will be a training walk, leading up to the fun Playtex Moonwalk in aid of breast cancer.
Entries for the London event race are now closed but if you wish to join us for a training walk,please feel welcome and contact me on 07818 492578 for further details.
I will also be posting locations and times of training sessions on Facebook and Twitter so you can follow us on there and join in if you wish.
This is a non profit training session for me and all funds charged will be donated to the Moonwalk charity.
Sessions will cost £3.00 per person per hour and leading up to the 26.2 mile walk event we will be walking for 6 hours.

Bespoke Fitness Holiday Itinerary

October 19th, 2010 | Posted by Gail in So Lean and Clean Fat Loss Plan - (Comments Off on Bespoke Fitness Holiday Itinerary)


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SUNDAY DAY 1

Transfer to Resort arrival approx 07.00hrs.

 

Check In at Lindos Gardens.

 

08.00 Unpack and Breakfast

 

11.00-12.00 Power walk and Swim Drills. Lindos Main Beach

 

Lunch 1.30pm

15.30 16 .15Aqua Aerobics.

 

Rest and Relaxation.

 

18.30 19.15 Boot camp circuit.

 

20.30 Dinner at Maria’s (octopus, stuffed tomatoes, Greek salad)

Dancing pm  Antika and Yiannis Bars

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MONDAY DAY 2

 

07.30 -09.00 Beach Circuit  and Swim

 

10.15 Breakfast.

 

12.00 hrs Beach and Beach Tennis at St. Pauls

 

Rest and Relaxation.

 

14.00 hrs Lunch.

 

15.30 16.30  Yogailates.

 

19.00 Dinner (Caesars)

Salsa Night Yiannis Bar


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TUESDAY DAY 3

07.30   09.00 Skip and Tone

 

09.30 Breakfast

 

11.00  11.45  Deep water Aqua.

 

12.00 Relaxation

 

14.00 Lunch

 

15.30 16.15-Yoga Thai Massage

 

19.30 Dinner and Dancing. Maria’s and Yiannis Bar

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WEDNESDAY DAY 4

07.30 Yogailates or Tennis

 

10.00 Breakfast

 

11.00 Trip to Rhodes Old Town and Run the Rhodes for Life route.

 

14.00. Lunch, Elli Beach

 

15.30.Lindos Main Beach sea Jogging intervals.

 

17.00 Rest and Relaxation

 

18.30 19.15-Pump and Tone

 

20.30 Dinner and Dancing at Antika, Glow and Archers

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THURSDAY DAY 5

07.30 8.45 Jog and swim Psartos

 

09.30 Breakfast

 

11.00 13.00 Pedalo Speed Intervals Lindos Main Beach .. what a hoot!

 

14.00 Lunch

 

Rest and relaxation

 

17.30  Tennis Lindos Gardens

 

19.30 Dinner Fresh fish at Marios. More dancing!


 

 

 

sospa pics 271FRIDAY DAY 6

07.30  09.00 Jog,Climb,Swim in Vliha

 

10.00 Breakfast

 

11.00-11.45 Bootcamp Fitness

 

14.30 Lunch

 

Rest and Relaxation

 

17.00  18.00 Drills and Aqua Fitness Lindos Main Beach

 

19.30 Dinner at Symposium Fresh fish and glorious salads

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SATURDAY DAY 7

07.30 09.00 Fell Walking to Cleovoulos Tomb and Swim

 

10.00 Breakfast

 

11.00 Checkout

 

12.00 Aqua Fun

 

14.30 Lunch

 

16.30 Abs and Arms workout

22.30  Dinner in Rhodes Town.


 

SUNDAY DAY 8

Return Travel

Leave for airport  03.30

Check In 04.35

Flight to Birmingham 06.35

Arrive Birmingham 08.50 UK Time

Transfer to Home  arrival @10.30 a.m

 

The Journey ends but the memories stay forever.

Great Hospitality and service by all in Lindos and Rhodes.

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Personal Yoga Tuition

September 14th, 2010 | Posted by Gail in Yoga - (Comments Off on Personal Yoga Tuition)

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4 PLACES PER CLASS AVAILABLE ONLY

The SoSpa Team presents

NEW AUTUMN PROGRAM 2011
YOGA FLOW PART 1
INTRODUCTION TO YOGA 8 WEEK COURSE
Beginning in October 2011 don’t miss this fantastic course to get you started on your Yogic Journey.

 

 

 

Daytime
Every Monday from 03 October 10.am for 8 weeks

Evening
Every Wednesday 05 October 7pm for 8 weeks

Expert Tuition from Lynny Jennings and Clare Whitehouse Yoga Practitioners and Therapists from the SoSpa Team and Just Be.

In The Yoga Room

At GAIL ABBEY FITNESS CLINIC

For more information contact Gail
mob:07818 492578
mail:gail@sospagreece.com

 

 

Fitness Party Beach Bootcamps

April 18th, 2010 | Posted by Gail in PT | SoSpa Fitness and Fun Holidays - (Comments Off on Fitness Party Beach Bootcamps)

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MORE NEW LOCATIONS AND PRICES FOR 2011.
Fitness Party and Drop Beach Bootcamps, in Lindos Rhodes Greece for girls or guys who want to get away to exciting locations where FUN is the essence.FITNESS classes and 1 2 1 training throughout the day, Massages to de stress, PARTY pm and I promise you food will not be a priority and you will DROP pounds.
You WILL feel amazing after seven days, just let yourself go…..
Group bookings taken from 4 to 18 persons.
7 days from £895.00 pp
A perfect guys or girls hol, celebrate birthdays, hen/stag parties, Fun for all.
Dates:
Wednesday 7th September 2011 to Wednesday 14th September 2011
Wednesday 14th September to Wednesday 21st September 2011
For more info e mail gail@sospagreece.com

 

 

What have you achieved in the first 12 weeks?

March 22nd, 2010 | Posted by Gail in PT - (Comments Off on What have you achieved in the first 12 weeks?)

Spring has arrived and if you are anything like me it is a time to reflect on what we have achieved during the first quarter of the year.
Often life happens as we are making plans as John Lennon once said, which is a favourite quote of mine, the other one being ” A good pilot always reaches his destination but sometimes has to take a different course.”
So with this in mind I wade through and keep flexible in my approach to achieve goals ready to climb over, under or around any barriers that arise.
It helps when life throws something unexpected at you, what was often a short term goal and appeared easy to achieve becomes temporarily impossible to remember the above Pilot quote and simply make it a long term goal, this could be 12 months, three years, 20 whatever.
If you have a dream goal and think it is drifting away as the year passes on, remember that you are doing this primarily for you and if you lose sight of this goal ask yourself exactly how much did I want it and why?

24/03/10

Fantastic Fat Loss Start to 2010

February 1st, 2010 | Posted by Gail in Uncategorized - (Comments Off on Fantastic Fat Loss Start to 2010)

Wow! Well done to all who is on a weight loss programme.During the month of January, 11 clients participating losing LB’s achieved a grand total loss of 63lbs. Brilliant work and tremendous feeling to see how good you all look and receive your feedback about how much better you feel for it.Lets continue with the success through Feb,same formula and effort required
GailSignature

The Busiest Fitness Week

January 18th, 2010 | Posted by Gail in PT - (Comments Off on The Busiest Fitness Week)

Hi Guys,

Are we ready for it?

In my Years of Personal Training this has always been an exciting and busy week for the fitness industry.

It is great , lots of complete newcomers entering the world of health and fitness. A time I thoroughly enjoy as the enthusiasm and excitement of finding this fantastic  natural high feeling reaches through.

O.k we know it takes a few weeks to create a habit but the immediate benefits kick in : 

  • Heightened energy levels
  • A sense of achievement
  • Weight Loss
  • Stress management
  • Clothes fit better

After just one week the above factors can be just a few areas that life can be improved.

So if you are a newcomer, perhaps a little nervous, self conscious or can’t wait to get in the thick of it but don’t know where to start?

Give me a shout here on my blog or sign in for your free consultation.

For those Marathon runners, the next four weeks schedule will be here  later today, keep me up to date with how its going.

Gail