FAQ some of the regularly asked questions

Depending on the weather, I recommend that you wear comfortable sweat-wicking layers (avoid cotton layers as they hold moisture when you sweat and you may get cold). If you feel the cold, wear plenty of layers - it's always better to have too many layers rather than not enough.
A good pair of trainers is essential, preferably trail shoes which are sturdy trainers with good grips on the bottom. Have a pair of gloves, a hat or headband and a waterproof jacket with you too just in case.
Please get in touch if you would like some more information about suitable footwear/workout gear.
If you're coming along for a trial session, I can lend you a mat and some weights. Make sure that you bring a drink, especially if the weather is warm.
After the trial session, you will need to bring with you a cheap yoga mat or an old towel (something that you don't mind getting muddy) and some hand weights. For someone used to exercising, I recommend a pair of 2kg or 3kg weights. If you are new to exercise, 1kg or 1.5kg weights may be enough. If you're not sure what you should buy, please get in touch.
I sell basic yoga mats for £5. Amazon, Decathlon or Argos usually have reasonable deals for hand weights (dumbbells).
Please get in touch if you would like to come for a trial session at either Benenden or Tunbridge Wells group classes.
The group classes in Benenden and Tunbridge Wells are all mixed ability and so cater for all levels of fitness, from beginners to super fit. I always offer low-impact options to the exercises and you are free to go at your own pace - I am there to support and encourage you to work hard but not to bully you into doing something that you don't feel comfortable with...It might be called boot camp but it's not a scary environment!
If you consider yourself to be fairly fit, you will definitely get a good work out as there will also be harder options on offer.
HIIT is high intensity interval training. It involves intense bursts of high-intensity exercise followed by periods of low-intensity active rest, or complete rest. It can be a great option for staying in shape when time is an issue, as you can get an amazing fat-burning workout in 20 minutes or less.
DOMS is delayed onset muscle soreness. This is the muscle stiffness and discomfort that you sometimes get 24-72 hours after exercising.
Changing your exercises routine by working with heavier weights or working out for the first time in a while will cause short-term damage to your muscles. This muscle damage causes substances to be released in your body that irritate nerve endings and cause pain. Through this process, your body gets used to the new volume of exercise and you will find that the DOMS becomes less noticeable or non existent in time.
No one really knows why...there are various theories as to why the diaphragm spasms. It could be the result of tugging on the diaphragm by the ligaments that attach the internal organs, such as the liver, to the muscle. Another explanation may be that exercising intensely decreases blood flow to the diaphragm, causing it to go into spasm.
Also, raising the knees to run contracts the belly muscles, which increases pressure inside the belly and presses on the diaphragm from below.
Additionally, during exercise, air tends to get into the lungs more easily than it gets out, so the lungs fill with air and press on the diaphragm from above. The dual pressure may squeeze the diaphragm and briefly shut off its blood flow, resulting in cramping.
Other theories are that the pain results from gas trapped in the large intestine or that it is brought on by exercising too soon after eating.
So, if the cause of side stitch is anything to do with the last 2 theories it's simple - don't eat or drink too close to exercising (especially food that is hard to digest) or release some of that trapped gas!