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"  \u00A0 Fad diets and quick-fix exercise DVDs may come and go, but for those serious about getting a handle on their health &#150; whether kick-starting a training regime or revamping their eating habits &#150; there is another option. No1 Bootcamp was conceived in Norfolk, and has now extended its finely-tuned body overhaul programme to the sunnier climes of Ibiza. Handing your life over to ex-Navy trainer/chef team Rikki and Kate for a week is the first step. The lazy choices you make every day on your plate and in the gym are taken away from you, replaced by a strict 3-meal a day plan and 6am to 6pm workout schedule. You soon realise that this is a 7-day training programme for the mind as well as the body&#133; Day 1 Arrival at the stunning villa (complete with infinity pool) in the picturesque countryside of San Joan is reminiscent of the first day of school. Except this time you&#146;re joined by people of all ages, occupations, nationalities and mindsets &#150; from the already svelte supermodel working to get down to size for the catwalk, to the trio of teacher chums training for their first half-marathon. This is not &amp;quot;fat-camp&#148; &#150; the majority of clients are not hugely overweight and are just looking to tone up and lose those few stubborn inches.  Day 2This is when the fun really starts &#150; at 6.30am to be precise. Weighed and measured we set out on a moonlight jog along the country lanes surrounding the villa, which is repeated each morning before breakfast to ignite the metabolism and warm the muscles up for the day. Breakfast rations are small but delicious &#150; porridge oats with coconut and one mug of black coffee or tea. On other days eggs play a large factor &#150; scrambled with tomatoes or spinach &#150; while the Wild blueberry bircher was a real highlight. For most of us, the five circuit training sessions that followed throughout were a shock to the system, but with so much to take in (burpees, linfords, v-sits, walking plank), the pumping dance tunes and Rikki&#146;s persuasive manner (!) the hour slots genuinely flew by.  Day 3Monday morning&#146;s excitement was a wave of DOMS (Delayed Onset Muscular Soreness) which thankfully Rikki had warned us about, but which made even getting out of bed a tortuous process. Thankfully, the aches and pains were ironed out by the first hike of our week. Led by affable Ibiza local Toby, these 4-hour rambles, uphill and challenging in parts, took us to some of the most beautiful, unspoilt areas of Ibiza, and afforded stunning coastal views, and through almond, grape and olive fields.  It was a chance to really get to know the other recruits or plug in your iPod and attack the pace at the front. Snacks of seeds and orange segments helped perk us up halfway through, but most people were naturally buoyed by the experience, especially after a salty swim from Benares beach to cool off at the end. Day 4 More hiking on Toxic Tuesday &#150; the low point of the week, as all of the excess sugar and processed nasties leave your body &#150; but by this point most were acclimatised to the routines and seemingly meagre portion sizes. Lunch was a tasty Tuna &amp;amp;amp; Pomegranate Salad: Kate has devised a wheat and dairy free diet which aims to show that your body will thrive without these over-consumed food groups. Clean and natural is her motto &#150; she shuns processed products and allows only natural sugars &#150; like those gained from the frozen fruit snacks we were treated to between exercise sessions &#150; fresh chunks of pineapple, watermelon and even banana dipped in goats milk and bee pollen.  On other days we were served up perfect plates like Butternut Squash Soup, Yellow King Prawn Thai Curry, and Coconut and mango chicken salad - all straigtforward recipies we were confident of recreating at home. Day 5 A camp-bound Wednesday started with early morning Tabata boxing &#150; 10 seconds on, 20 seconds off for a total of 4 minutes. A new fat-burner to add to our repertoire that was also a great was of relieving any stress. Next up, Fartleck training &#150; a walk, jog, sprint session which seemed daunting at first, but again the location proved the perfect distraction.  The day eased off with a throwback to Jane Fonda &#150; an &#145;80s dance workout&#146; and a nutrition talk on the terrace. Days at No1 Bootcamp always seemed perfectly balanced &#150; just when you thought you couldn&#146;t do any more exercise a small break would materialise. Day 6 Out on the beach again for a running / boxing extravaganza &#150; by this point everyone was feeling lighter but stronger, and visible changes in everyone&#146;s shapes could be seen. This positive body boost was a necessary motivator for the brisk hike to the mind-over-matter Steps Challenge &#150; up and down a flight of 259 steps for half an hour. Exhausting, but worth it for the adrenalin high after 30mins was done and dusted! Day 7 Team games rounded off the week of daily afternoon swimming sessions. Baywatch, racing on inflatables and general aquatic hilarity really summed up the mood of the group. A scary-sounding Terminator session turned out to prove to us just how much we&#146;d learnt during the week, and reassure us that we had the tools to keep up the good work at home. Test one was our final group dinner out at a fabulous Japanese restaurant &#150; left to our own devices we were all pleasantly surprised how easy it was to choose sashimi over noodles, and eschew the puddings. Results dayMinus 8 pounds on the weigh in was a brilliant outcome! The whole group lost weight, even those who hadn&#146;t really come for that reason, and everyone left feeling motivated, rejuvenated, and carrying a whole arsenal of new fitness knowledge. For me it was a body kick-start which has seen sustained weight loss in the two weeks since finishing, and delight at the ease at which an early-morning 5km run has slipped into my daily routine. And the fresh platform that No1 Bootcamp gives you means making those sensible food choices has become infinitely easier. Put in what you want to get out of it, and this works &#150; no doubt about it. No1 Bootcampwww.no1bootcamp.comTel: 0208 524 3430Twitter: @no1bootcamp "^^<http://www.w3.org/2001/XMLSchema#string>
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