The New Year can bring many new fitness and health related goals and ambitions. One way to ensure your 2012 fitness ambitions don’t crash and burn before they’ve even had chance to take flight is to know, and avoid the many pitfalls associated with ‘getting fit’!
Whilst exercising and getting in shape isn’t over complicated, it’s very easy to make mistakes. Often, these mistakes are made due to lack of knowledge, or because the lack of proper technique hinders progression or simply due to rushing ahead to get the workout completed in time available. Regardless of the reason for the mistakes, they can lead to injuries or at the very least be counter-productive to your fitness goals.
Of course it’s most important to know specifically what to do to be successful at achieving your health and fitness goals, but it is also crucial to understand what not to do. So, take note of the following common mistakes and how to avoid them. These tips will help ensure your workout time is effective, maximises results and is proactive towards helping prevent injuries.
Hanging Out Instead Of Working Out
Just showing up at the gym is not going to help you get more fit. Socialising while leaning on a weight machine won’t build muscles. It’s important to enjoy your exercise time but make sure that the focus remains on physical activity. It’s surprising to know how many people just join a gym a never use it! A membership card or the “I have a Personal Trainer” scenario won’t get the hard work done – you need to make sure you use them!
Too Much, Too Soon
Many new exercisers try to lose weight or tone up too quickly, by exercising too frequently or trying exercise programs that are too difficult for their fitness level. Be sure to start with an exercise plan that takes your current fitness ability and time (or lack of) into account. Too many ‘good intentions’ fall due to being unrealistic in achievements within a certain timeframe.
‘Pigs Might Fly’ Goals
Despite what many advertisers and promotions would like you to believe, it’s unrealistic to think you can lose 30 pounds in 30 days or that you can have Hollywood abs simply by doing 10 minutes of crunches a day. This just does not happen! These types of results do take time and effort to achieve, so be ready to graft for it. It’s good to set goals but be sure they aren’t too aggressive and realise it’s okay to periodically re-define them.
Ignoring Professional Advice
It’s amazing to see how many people ignore complimentary advise fitness professionals give out. It’s also interesting to know how many ‘gym goers’ don’t realise how much study, and continued professional development they need to do to stay ahead of the game. This free information is vital towards achieving real results. So, next time a fitness professional or Personal Trainer advises something, listen, absorb, and use it! Working with a fitness professional is great to learn proper technique, how to avoid injuries and to receive the latest fitness information and knowledge.
Over-Exercising
If you start to feel overwhelmed, neglect other important daily activities in order to work out or repeatedly get injured, then it might be due to over-exercising. Realise the importance of balance and that more is not always better. Consider reducing the frequency of your workouts or the intensity of some of them and periodically resting for a few days or a week.
Incorrect Breathing
Sure, breathing is an involuntary bodily function; something that most individuals tend to ignore. But, correct breathing during fitness sessions is very important. Incorrect breathing can lead to lack of oxygen and even faintness. When working out ensure that you don’t breathe too shallowly and try to breathe through the nose and out the mouth.
Selecting The Wrong Size
Choosing the proper weight size when strength training is trickier than it sounds. Lifting weights that are too heavy for you can lead to improper form and ultimately to injuries. Use weights that are too light and the exercise session can be ineffective. If possible consult a fitness trainer to determine the correct amount of weight for your size, strength and goals. A trainer can also help you develop a plan for safely progressing forward on weight sizes.
Not Staying Hydrated
Drinking enough water on a daily basis is important. When you exercise you need to consume even more water. You should drink 1 litre of water for every hour of exercise you complete. Plus you should try to consume 1-2 cups of water about 30 minutes before you begin working out. Hydration plays a key role in all bodily functions, so, carry your 2 litre bottle around with you during the day – and drink it!
Eating Too Little
No, that’s not a typo. Not eating enough can be as detrimental as eating too much. When the body is not fed consistently, it goes into a starvation mode. Five to six smaller meals evenly spaced throughout the day helps keep the metabolism running smoothly. It’s like keeping the furnace ablaze, you need to dribble a bit of fuel in there regularly to keep it burning. Just be sure to control portion sizes.
Fixating On The Scale
If you think the scale doesn’t lie, consider this. Many professional athletes would be considered obese based on their weight alone. In order to realise where you are going, and where you have been, you need to take a number of measurements as a benchmark for progress. Consider a variety of; body measurements, body fat %, fitness levels, strength levels, resting heart rate, blood pressure, clothes sizes, confidence levels, knowledge gains and much more to assess your improvements.
So, now you know a few of the reasons why people fall short of their fitness goals. There are more, but at least if you implement some strategies to avoid some of these common pitfalls this New Year, you will be going some way to ensure you achieve your goals.
Work Hard – Train Harder
Don’t Just Take Part – Do Something Incredible! – Invest In Your Future Today!
Do you regularly switch from following a meal plan and losing weight (being “good”) and falling off the plan and regaining weight (being “bad”)? It’s a frustrating but very common cycle.
Nutritional and Fitness experts believe that behaviour modification strategies, rather than following ‘diets’ can help you break this self-defeating cycle and make lasting lifestyle changes.
Enlisting the aid of qualified professionals (e.g., a registered dietician, a physician, a personal trainer and/or a psychologist) will make it easier to interrupt old behaviour patterns. You can also begin to practice the following lifestyle change principles which will go a long way in helping you achieve improved eating practices and ultimately live a healthier, happier lifestyle:
1. Stop Dieting
How can you lose weight if you don’t diet? Creating a deficit of about 500 calories a day for one week should result in a 1-pound weight loss. Most people can incur a large part of this 500-calorie-a-day deficit by exercising and making moderate changes in food intake. In choosing this approach you avoid the negative consequences of rigid dieting. Too many people live their life on a ‘diet’ and they switch from one diet formula to the next. Instead start living your life… and start eating for health INSTEAD of eating to ‘lose weight’. This realignment of your eating focus will improve the types of foods you eat AND therefore improve your health resulting in weight loss and improved physical performance.
2. Become Physically, Not Externally, Connected to Eating
Internal hunger cues such as; a rumbling stomach, a slight headache, fatigue, irritability and decreased concentration are meant to remind you to meet your energy requirements and maintain your natural set point weight. Reconnecting with your physical signals of hunger and satiety can help you acquire the internal power to regulate your food intake.
Try to a note of when you ‘externally’ connect to food and the types of foods you turn to. This helps you better understand reasons you eat certain foods, or circumstances when you turn to food. Habits are difficult to break (but not unachievable), and we have for many years of our lives habitually used foods at certain times of the days, or during particular activities. Knowing this is happening helps you better control your lifestyle by replacing or avoiding these circumstances.
3. Use the Rating of Perceived Hunger (RPH) Scale
Using this scale can make you more aware of your internal hunger and satiety cues. Think of 0 as indicating extreme hunger and 10 as signalling extreme fullness. With the scale in mind, begin to read your body’s signals. Your target range should be between 3 and 8. If you go to 0, you may eat too much too fast, particularly since it takes your brain 15 to 20 minutes to sense that your body is full. You should begin to eat at 3 on the RPH scale and stop at 7 or 8, when you’re comfortably full and satisfied.
4. Distinguish Between Emotional and Physical Hunger
Physical hunger is a physiological process that occurs every three to four hours. When you don’t listen to hunger cues, your hunger subsides and your body begins to slow down to conserve energy. Emotional hunger involves eating when you’re sad, happy, anxious or bored. Understanding when you are trying to satisfy emotional needs with food can help you find more appropriate ways to meet those needs.
5. Choose Alkalising Food
Nobel Prize Winner, Dr Otto Warburg has stated that an alkaline body can absorb up to 20 more times oxygen than an acidic body. This means very simply that if you’re acidic, you will feel more tired and fatigued; this is because in an acidic environment, oxygen cannot stick to the red blood cells. In an acidic environment, fungus, mould, parasites, bad bacteria and viral infections begin to take hold and gradually wear down your health and energy.
Ideally your pH levels should be between 7.35-7.45 for optimal health. Aim to consume animal proteins once a day and plenty vegetables, fruits and legumes, nuts and seeds to create a more alkaline system.
6. Do Not Skip Meals
Eating frequently throughout the day (3 small meals and 2-3 snacks) will stimulate your metabolism and keep your blood sugars level. Skipping meals (including breakfast) can slow down your metabolism.
7. Dispel Myths; Do Not Create Them
A safe, consistent and long term weight loss is 1 or 2 pounds a week, not 20. Be wary of pills and meal replacement products that encourage you to (on a consistent basis) to lose large amounts of weight each and every week.
Some weight loss systems may have an initial ‘large’ weight loss, but these are difficult and unsafe to maintain over a long term weight loss journey. If your body is in an increasingly healthier state, then a consistent weight loss of 1-2 pounds per week is more than achievable. Remember, a healthy body comes about from healthy tissues and healthy cells which come about from clean and healthy eating.
8. Be Supportive, Not Critical
People lose weight at different rates. Weight may drop off quickly at first and then plateau, or vice versa. The important thing is that long-term healthy behaviour gets results. Reassure yourself that you are working hard and remember that hard work pays off. Also remember, that is common to have set-backs or a small stumbling block along your journey. Use these as little testers, but get over them quickly, do not let it dwell for too long and don’t beat yourself up over it. Just ensure you regain your footing on the right path to your end goal.
9. Watch Your Language
Do you find yourself thinking “I will never lose weight” or “I feel fat”? Watch for thoughts that are negative or irrational, rather than supportive of your goals. See if you can accurately describe your mood. Are you angry, sad or afraid? Understand that “fat” is not a feeling.
Constantly look to use positive, constructive and consistent language. Always look towards your future with positivity and see yourself as already having achieved your goal. This will place your mindset in the setting of you as you want to be and you will therefore find it easier to make the necessary steps to actually achieve it. Look at your strengths and speak language that supports this to maintain a strong a focussed mind frame.
10. Change the Reward System
You are probably used to rewarding yourself and being rewarded by others for losing pounds, rather than for altering your behaviour. Create a system of rewards for the positive behaviours and lifestyle changes you make, rather than the numbers you see on the scale.
Most of what you can see of your body and most of what you can’t, is made up of protein. Your body’s need for protein is constant. Protein cannot be stored in the body so it is crucial to obtain sufficient amounts of good quality protein every day.
When protein is consumed, the body effectively breaks down complex protein into amino acids. The body utilises these amino acids in the synthesis of a vast array of structural and enzymatic proteins. These proteins are functional, they cannot be stored in the body and are not readily available for some other use. Some amino acids can be produced in the body, others termed essential cannot and must be ingested.
Should the body experience a severe protein shortage it will eventually draw on the body’s own structural protein, such as skeletal muscle tissue.
Proteins are needed to build and maintain all body tissue, inside and out. They make up the enzymes and hormones that control all chemical reactions in our bodies and regulate activities like digestion, metabolism and body temperature. Other proteins in the blood are antibodies – your defenders against disease and infection.
A great thing about protein is that it reduces your appetite and increases calorie burning. As you put your meals together, follow the principle of putting around 30% of our calorie intake from approved protein sources. Aim to eat around 1 gram of protein per 0.5kg of body weight.
The best choice of proteins come from plant sources which are easily broken down and digested. High protein diets from animal and dairy can be a disaster to the human organism. Animal protein in excess creates the environment in which cancer thrives: high acidity and low oxygen levels. So… ensure you are getting plenty protein from plant sources in each meal by including some beans, lentils, legumes, quinoa, chick peas, tofu or any combination . This will ensure you get enough protein to repair and recover muscles. Spirulina is a super food since it contains all 8 essential amino acids and is something to consider taking in capsule form.
If you feel you may currently be getting to little protein into your diet, then it may be worth considering a protein supplement. This is commonly taken in a powder form, and mixed into a drink or smoothie. Protein shakes can sometimes be an ideal snack and are NOT just for the committed body builders out there.
I personally recommend SynerProTein by Natures Sunshine. SynerProTein is a unique low-fat formulation of non-genetically modified soya protein providing all the essential amino acids your body needs, combined with cruciferous vegetables, vitamins, minerals and herbs.
SynerProTein:
Provides 20g of soya protein per serving
Is a great source of all the essential amino acids
Contains a blend of herbs and cruciferous vegetables that provide important micro-nutrients
I love to mix my SnerProTein with my favourite soft fruits like banana and/or strawberries and blueberries. Now and again I also mix with a scoop of TNT (an orange flavoured fibre drink). Some of my favoured SynerProTein shakes include:
blending – 1 scoop of original SynerProTein, 1 banana and a large teaspoon of organic peanut butter, mixed with one large, cold glass of fresh, clean water
blending – 1 scoop of original SynerProTein, 1 banana, handful of strawberries and a handful of blueberries, mixed with one large, cold glass of fresh, clean water
Why don’t you give yourself an energy boost today, and up your intake of protein if you are not yet getting the adequate amounts of healthy protein within your diet? Consider a protein supplement which is ideal for the mid-day snacks or post workout drink to give the muscles what they crave for essential repair and build.
One way to stay on target is to seek help and support for your weight management efforts. Ultimately, only you can help yourself lose weight by taking responsibility for your own behavior. But that doesn’t mean that you have to do everything alone. Seek support from your partner, family and friends. It is important to learn the technique of building support from the people around you. Here are three types of scenarios you may to find yourself in:
You may find yourself in a restaurant eating all the bread in the breadbasket before the meal is served. You may see the problem and ask the waiter to remove the basket. This is an example to getting a complete stranger to support you.
You may find yourself eating all the leftover food on the dinner table before you can put it away in the refrigerator. You might ask another family member to take care of the leftovers for you so you are not tempted to eat them. Learning how to ask for support from a family member or a close friend can be difficult, but it is a skill you need to cultivate.
You may have no one to turn to for help. You may have to learn how to put meals on the table that are so carefully planned, there are no leftovers. This is an example of depending on yourself to support yourself as you identify and solve problems.
Enlisting The Support of Strangers
Many people tell us they are too shy or too nervous to ask for what they need. Somehow asking a waiter or waitress to do something just seems too hard or embarrassing. We want to remind you that you are paying the bill when you eat out and these people are there to serve you. So remember that the money you are spending is your hard earned money and don’t be afraid to speak up for what you want. Your waiter or waitress will probably not even notice the request. They are working hard and they want to please you because they hope you will leave them a nice tip. So the system works both ways. You ask for what you want and they get a tip.
Enlisting The Support of Family Members, Loved Ones and Friends
Pick people who you know want only the best for you and who will encourage you. They should be available to listen to your thoughts and feelings and encourage you, perhaps spend time exercising with you, and share the priority you’ve placed on developing a healthier lifestyle. An ideal support person might be someone who also is participating in a weight-loss program.
Things may get more difficult if you are in a restaurant with family or friends, and you hesitate to ask for the breadbasket to be removed because you fear it will deprive others. You are also a bit uncomfortable, perhaps, “announcing” that you are trying to manage your weight.
In our experience, people are gentle when you disclose your honest efforts to face a problem. You can choose to speak up about the problem or, without offering an explanation, you can simply ask if anyone minds if you ask to have the breadbasket removed. At this point, most people take a piece of bread if they want one, and they are just as happy to see the basket removed as you are.
Things can be most difficult if you would like to ask a spouse or significant other for support and you are fearful that they will say no, or feel threatened, or ridicule your efforts or hurt your feelings. There are lots of reasons why you might hesitate.
You have to do three things to prepare yourself:
Think about what it is you want and state exactly what you would like your spouse/friend to do for you. It is very important to state it clearly and if you think you may not be able to do that, take the time to practice. Write it down in a journal and keep refining it until it is clearly and simply stated. Don’t make the request until you are ready.
Choose the right time and place to make your request. You need to think about when your spouse or friend is most relaxed and most receptive, and choose that moment to make your request.
Be prepared for different possible responses your spouse might give you. Your spouse/friend may feel threatened to learn you are going to change the way you eat or exercise. Your job is to simply make your request and to give your loved one some time to think about it. Don’t expect a response immediately.
Be prepared for the possibility that your spouse does not want to cooperate. In that case, you have to decide if you want to move ahead with your plans anyway. You may want to look elsewhere for support. You may want to identify a friend or someone else you trust for support.
Learning How to Support Yourself
Supportive people may not always be around to offer support at the exact moment when you may need it. Sometimes YOU may need to be the source of your own support. If that is the case, and frankly, it usually is the case, it helps to get out a journal and write down when you need support most of all.
Some suggestions for doing this are:
Recognize your positives. If you are not aware of all the things you do each day to manage your eating and activity, keep a journal or a list for at least one day. Every time you do something (e.g. buy the food you need, refrain from buying a food you have difficulty controlling, go for a 10-minute walk), write it down. You’ll be surprised at how long the list really is!
Give yourself credit (and a well deserved pat on the back) for:
the many things you do each day to manage your eating and activity.
Each time you have to fight with yourself to do something that is difficult for you (e.g. dealing with a stressful situation without eating) — and WIN!
Allow yourself to feel good about all that you are doing for yourself.
Say the things to yourself that you would want a friend or supportive family member to say to you.
what words of encouragement would you want to hear?
what kind of a pep talk would be most helpful?
Become aware of some of the unsupportive comments you may say to yourself and their impact on you. (This is called negative self-talk). If necessary, jot a few of them down. Take a look at what you’ve written and ask yourself:
how do each of these comments make me feel?
when I feel this way, what happens to my eating or activity behavior?
Challenge any unsupportive self-talk. Whenever you notice that you are talking to yourself in an unsupportive manner (e.g. putting yourself down, beating yourself up), STOP. Ask yourself: Is this what I would say to a friend about whom I care a great deal? If not, what would I say if I wanted to be supportive of him/her? Then say those words to yourself.
Reward yourself periodically for making changes in your eating, activity and lifestyle. Examples of non-food rewards might include tickets to a concert, the theater, or a movie, a weekend of golf or a weekend trip to a resort spa that includes hiking, etc.
You can use the following process to identify problems and develop strategies for addressing them all by yourself.
Think about what the problem is. Perhaps you find you lose control and overeat when you visit your family or go out to dinner. Perhaps you are feeling too tired to get up and exercise in the morning, but that is the only time in your schedule when you possibly fit it in.
Get out your journal and describe the problem in writing as clearly and completely as you can.
Break the problem down into the smallest possible steps.
Think about each of the steps one at a time so you are not overwhelmed.
Start with the first step and write down possible ways in which you can address it. Maybe you can figure out a way to get to bed a little earlier? Maybe you can visit your family without having a meal? Maybe they can visit you instead at least some of the time? Perhaps you can learn to prepare simple meals at home and eat out less often?
Think of a reward that would be appropriate for yourself if you take that first step successfully.
Now repeat the process with each step you have identified in addressing the problem. Remember to identify a reward for yourself as you work through each step.
Now you are ready to start to put your plan into action, one step at a time.
Record in your journal how you worked out each step and what reward(s) you gave to yourself.
Record what you learned from this experience?
Summary
Pulling together all of the key concepts:
Remove the negative tape – the harsh self criticism – and throw it away. It is NOT associated with long term weight loss success, in fact it is debilitating and counter-productive.
Purchase a journal and record your vital statistics in it. Stay neutral about the data – it is just information.
Monitor yourself by keeping track of your personal data (weight, food, activity, etc.) in your journal. Be as honest as possible and remember to include your thoughts and feelings as well
Seek out support for your weight management efforts wherever you can and develop a support system from strangers, loved ones, family and friends.
Support yourself by anticipating problems, breaking them down into small steps and rewarding yourself as you tackle each step one at a time.
How To Develop Butt Cheeks That Could Crack A Nutshell..!
I know that getting or having a well rounded and beautifully toned rear end is often one goal we all desire..! Having great legs to compliment it is even better huh??
Would you love to know what the best exercises are to get the perfect legs and buns of steel? I thought so… You see there are literally thousands of exercises out there and trudging your way through them all to find those that work the legs and buttocks well is difficult and well… time consuming too..!
So, I have developed this article to highlight what I think could be classed as some the best if not greatest leg and bun steel makers of the 21st century..! Perform these 7 top moves I recommend within your current exercise programme or as a seperate ‘leg and bum’ session for the ultimate legs and buns of STEEL..!
I guarantee, if you perform these frequently and with good technique, very quickly you will be throwing away your leg snugglers and long black dresses and party frocks, for them Little Black Dress numbers and Kylie’esque Hot Pants this Party Season..!
So… What are you waiting for, get them noted, get them perfected and get them regularly completed for the sexiest legs and ass you, your friends and family have EVER seen..!
Stand tall with you feet hip width apart. Switch on your ‘Core’ muscles and take a good step forward with one of your legs, keeping the foot on a straight line (tram lines) from where you started. Raise your rear foots heel, and plant your front foot heel into the ground keeping your toes relaxed and soft on the ground. Sink your rear knee towards the floor, lowering your body downwards (be sure not to at this point lean forwards or drive your front knee forwards). Aim to keep your knees at right angles and the weight in the legs. Once in the lowered position, keeping your spine straight and chest open, twist your torso from the waist over the top of your front leg. Return to face the front, then drive back up to the start position from your front foot heel. Repeat the movement on the opposite leg and continue to alternate.
Start by standing on one leg with good balance. Keeping the leg straight, activate you core and begin to tilt your body forwards from the hip joint. Focus on maintaining a straight back (squeeze your shoulder blades together and keep your chest open throughout). With both hands pointing to the floor, touch the floor on each side of your foot on the ground and slowly and with control start to pull your body back to an upright position. Keep your other foot off the floor and once your body is in a vertical position, perform a knee drive with the leg off the floor by pulling the knee in towards the chest. Return the leg back down and continue to repeat the same move on the same leg for the designated time/reps before repeating the move on the other leg.
Start standing tall with your core muscles activated. Take your left foot out to the side and swing your right foot off the ground and behind the left leg. At the same time perform a single leg squat and with the right hand twist to the left and touch the floor beside the left foot. Then stride quickly to the right and repeat with the opposite sides. Add intensity by performing a small hop/jump from one foot to the other and deepen the squat and rear leg swing for an even better leg and buttock toning.
Start standing tall with your core abdominals activated and tight. Place your feet about shoulder width apart with your toes relaxed and heels ‘nailed’ to the floor. commence the move by hinging your hips backwards, then bend at the knees to allow your bum to sink into the squat position. Check my article on perfecting your squat technique to ensure you’re doing this move right. From the bottom of the squat, drive back up to the start position by pushing through your heels. Once you have completed 10 x full squats, perform 10 x 1/2 lower range squats. Do these by sinking the bottom of a standard squat and then push up through the heels until your reach the half way point of the squat before returning back to the bottom (so your only working through the lower half section of the full range). Repeat full and half squats every 10 reps.
Start in a plank position with your body supported on your hands and toes. Ensure your core is engaged throughout this move as this will provide an excellent abdominal conditioning move as well as a great leg and bum toner. Keep your hands directly beneath your shoulders with your weight more over your hands rather than your toes. Initiate the move by lifting one foot off the ground, pull the knee in a straight line in towards the chest, return to a straight leg, then drop the side of the hip and pull the knee under and across the body towards the opposite elbow and return to straight leg. Then open the hip joint and pull the knee up outwards and towards the same side elbow, return the leg back to a straight leg. From here with a pulse action, pull the heel upwards from pivot from the hips to squeeze the muscles within the buttocks. Then replace the foot back to the ground, regain good balance and ensure the core is still activated and repeat with the second leg. Continue the move with alternating legs after the 4 seperate positions have been hit.
Stand tall with you feet hip width apart. Switch on your ‘Core’ muscles and take a good step backward with one of your legs, keeping the foot on a straight line (tram lines) from where you started. Raise your rear foots heel, and kepp your front foot heel planted into the ground keeping your toes relaxed and soft on the ground. Sink your rear knee towards the floor, lowering your body downwards (be sure not to at this point lean forwards or drive your front knee forwards). Aim to keep your knees at right angles and the weight in the legs. Once in the lowered position, keeping your spine straight and chest open, drive back to a vertical position by pushing up through your front leg. Take the rear leg directly into a straight leg kick infront of your body and touch the toe with the opposite hand. From here, take this leg back directly into the rear lunge position before standing back up to the vertical starting position. Place the foot down, regain balance and repeat on the opposite leg. Continue the move switching legs each time.
Standing with your feet and knees together, turn your toes out at a 45* angle and maintain this foot positioning throughout the move. Start by taking one step outwards with one foot and squat deeply by pushing your hips backwards and keeping your toes over the line of your knees and directly over or behind your toes. Keep a tall, staright back with your chest open and head looking forward. At the bottom of the squat, touch the floor with both hands and power back up out of the squat and return to the starting position whilst at the same time raising your hands high overhead. Then repeat the same movement pattern keeping your toes out at a 45* angle with the opposite leg taking the step out to the side. Continue the move by alternating the feet. Focus on keeping your abdominals tight throughout and squeezing your buttocks as you power out of the deep squat.
So there you have it… my Top 7 Moves for Ultimate BUNS of STEEL to give you that WOW factor and an ass that everybody wants to look at..!
Perform these exercises in a row for 45-60 seconds each with around 15-30 seconds rest between each exercise and repeat the 7 exercises for 3-4 rounds for a great Legs & Bum (and Core) based workout or use it as a ‘finisher’ at the end of your main workouts.
If you have any other questions or concerns, please feel free to contact me. If you have any comments, it would be great to hear from you so please post them below.
Let me know what you think is the best ‘BUNS of STEEL’ exercise that you have ever completed, something that has left your backside aching the day after..? Then we can add and share extra great exercises to help our problem areas.
How do I get rid of my belly? What’s the best exercise to shed weight from my tummy? What can I do to get a flat, toned stomach..?
These are just a few of the many questions I get regularly asked about when it comes to our mid-section. A problem area for many of us, whether it’s to get rid of the last few lbs from our stomach, or shed the ‘pinch an inch’ over hang on our trousers to reducing the size and shape of the one area of our body that is hiding our six-packs..!
The answer to the above questions is generally focussed around getting the right type and amount of effective fitness training in combination to consuming (on a regular, consistent basis) a healthy and nutritious eating plan.
It’s impossible to ’spot reduce’ any area of the body let alone the stomach – the one stubborn area of the body that it seems fat is purely reluctant to leave..! However, it will happen! The body when dropping fat, will do so from all around the body on an overall equal level and will be only a matter of time that you really start to see significant results from a reduction of the ever-increasing waist line.
It must be recognised by anyone wishing to reduce the size of the tummy area, that performing and smashing out hundreds, if not thousands of stomach crunches every day/week, will do absolutely ‘jack all’ for reducing the stomach area. If anything, all you are doing is ’slightly’ increasing the size of the abdominal muscle beneath the layer of fat and therefore without taking any action to reduce the fat cells above, you are literally making the circumfrence of the mid section larger!
So what’s the answer? Well, as I said, it must be a combination of smart eating patterns that provide optimum nutrition along side an exercise programme specifically geared towards your personal ability, fitness level, time allowance and interests. Try avoiding working out in the ‘fat burning zone’ as this generally gets you sweating at a too low a level. You need to optimise calorie expenditure for your time and effort and therefore high intensity interval training is much more advised (within your personal capabilities).
Now… we all love the idea of working on our abdominal area when we workout don’t we? It makes us feel as though we have done something towards us achieving the long awaited six-pack effect. BUT… as I say above, it’s a complete waste of time and effort at this point to concentrate solely on performing crunches and the like.
Instead, try to spend some time working on the all important ‘CORE‘ muscles. These are the deep abdominal muscles that we don’t necessarily see, but have a critical role to play in our lives.
The core muscles are responsible for many things including:
Providing a strong, positive posture
Providing a strong foundation for your superficial abdominal muscles to build upon
They help to flatten the lower tummy
Reducing lower back pain
Can help females during and after pregnancy
many more benefits…
So… What are the best ‘CORE’ based exercises to do then Richard? – Great question… I have below, what I think are 5 of the best Key Core exercises crital for abdominal tone and success…
Just remember, that when you are performing core based exercises, the idea here is to switch on your deep, core muscles (Transverse Abdominis) and then ‘HOLD’ them on tight (without holding your breath and without squeezing your main Rectus Abdominis muscle). To do this, think about drawing your belly button backwards and inwards and hold it firm. This will activate you deep core muscles properly. Another way is to draw tight your pelvic floor. If you press your fingers on your lower abs beneath your belly button, it should be firm. Test the muscle by coughing and ‘feeling’ the muscle tighten up as you do so. This is the muscle you contract and hold tight throughout the exercises below:
Place your body on the ground, face down. From here, raise up and rest on your elbows and forearms. Ensure your elbows are directly underneath your shoulders. Raise your body then onto your toes (or knees for an easier option) so that your body is in a straight line from shoulders through to your hips through to your toes. Maintain a straight line throughout, keeping your hips just above the height of your shoulders. Once here, start to move up onto your hands one by one, then back down to your elbows and repeat.
Lie on your side in a straight line. Place you lower arm at an angle on the floor beneath you, ensure your elbow is tucked way under your shoulder to start with. Place your top leg just infront of your lower leg on the floor. Next lift your hips off the floor and raise your upper arm to the sky. Slowly and with control bring your upper arm down and through, under your body with a full body rotation and then return to the start position. Work in this mode on both sides.
Start in exactley the same position as the standard plank or the Plank Builder above. On your toes and elbows with your deep core muscles activated. From here, lift one foot slightly off the floor and open up the same side hip joint. Then with control, bring the knee of the lifted leg up and outwards and towards the same side elbow. Squeeze your waist line as you perform the lift. Place back the foot to its starting position and transfer your weight on to the opposite foot to repeat the same movement with the other leg. For a slightly easier version perform this exercise on your hands instead of your elbows.
Start in a standard plank position with your weight supported on your toes and elbows with your deep core muscles engaged. ‘Simply’ crawl your body forward 2-3 steps on your elbows and toes in little steps aiming to keep your body low and in perfect alignment. Then, crawl backwards slowly returning to your start position and repeat.
Start on your back and lift your feet off the floor. Start with your knees directly above your hips and take your ankles just above knee height. From this point activate your deep core muscles, then lift your upper back (shoulders) off the floor with your chin up and head looking up at the ceiling. Place your hands lightly on the side of your ears with your elbows out. Then crunch and twist your torso so that your left elbow moves towards and aims to meet your right knee and then twist/rotate the other direction so that your right elbow and left knee move towards each other and continue to repeat in a ‘bicycle’ action.
So there you have it… my Top 5 Key Critical Core Exercises to provide success..!
Perform these exercises in a row for 30 seconds each with around 15-30 seconds rest between each exercise and repeat the 5 exercises for 3-4 rounds for a great abdominal/core based workout or use it as a ‘finisher’ at the end of your main workouts.
If you have any other questions or concerns, please feel free to contact me. If you have any comments, it would be great to hear from you so please post them below.
Let me know what you think is the best ‘core’ exercise that you have ever completed, then we can add and share extra great exercises to help our problem areas.
I’m so often asked by friends, family, clients and customers for advice on what to eat for optimum success. Many times when people are told what to eat and when etc. they often assume the foods are going to be tasteless, boring… all in all, rubbish!
However, eating well and full nutrition doesn’t have to be any of this. Yes sometimes eating well may take up a bit of time and mainly preparation, however, if you plan for success, that’s exactly what you’ll attract.
I wanted to keep this post short to be honest, and just provide you with a tasty day of nutritious food that will stimulate energy and leave you feeling full, awake and ready for your day…
First Thing In The Morning…
Drink a large glass of clean filtered water with half a teaspoon of sodium bicarbonate and freshly squeezed lemon juice.
Breakfast…
Poached eggs on a bed of baby spinach and cherry tomatoes.
Directions: Lay a bed of raw baby spinach, chopped cherry tomatoes and avacado. Place 2 poached eggs to your liking on top and season with some cracked Black Pepper and a pinch of Celtic Sea Salt.
Lunch…
Home Made Vegetable Soup
Mixed Nuts and Fruit
Ingredients:1 Litre of Organic Vegetable stock, 2 Carrots sliced, 2 Celery sticks chopped, a large handful of raw baby spinach, 1/4 cup roughly chopped parsley, 1 tin of chopped tomatoes, 1/4 cup finely shredded basil, 1 tablespoon rosemary finely chopped
Directions: Bring the stock to the boil in a large saucepan. Add carrot, celery, onion, parsley and tomatoes. Simmer gently for 30mins, stir through basil and parsley and season to taste. Once served throw in a large handful of baby spinach.
Dinner…
Steamed Pesto Salmon with salad or steamed greens
Directions: Smear red or green pesto over the top of a salmon fillet. Place in a steamer basket and steam for 5-7mins and serve with steamed greens or salad drizzled lightly with Vigin Olive Oil.
So… that’s it..! Why not check out the details, get the ingredients in for tomorrow and get yourself ready for a tasty, nutritious day of food that will stack you up with energy, keep you filled and worry free of counting calories..?!
Let me know what your thoughts are and also how you get on! Do you like it? Did you tweak it? Your comments and suggestions would be greatly received…
It’s difficult right? Losing weight isn’t an easy feat by any stretch of the imagination.
Losing weight requires more than a physical commitment – the mental aspect is also vitally important. When it comes to fitness, the mind truly is a powerful thing.
Have doubts that there is a mind-body connection to wellness? Simply try this easy test: do a workout of your choice (running, walking, lifting weights) with your favourite ‘workout tuuunes’!!. Then do it again another day but this time with no music at all. You’ll quickly see how the simplicity of motivating music can help you go further, faster or simply feel stronger during your routine. That’s the power of your mind!
Why is the mind-body connection important to understand? Because, having the wrong mental approach to getting fitter can have very powerful negative effects. A huge amount of dieters quit their weight loss plans because of psychological reasons.
What you think, can create what you are! Your personal self-talk is crucial in determining whether or not you are successful at reaching your weight loss and fitness goals. Continual negative thoughts can create a self-fulfilling prophecy. If you daily bombard yourself with self-defeating thoughts, then eventually you will begin to believe them. Likewise, if you surround yourself with people who think this same way, or continually talk to you in a negative way, then you can quickly start to believe them and act in the same negative way.
When you tell yourself such things as “I’m always going to be fat” or “I can’t stop eating” or “I can’t walk that mile”, then naturally you’ll start to believe the myths as factual. From there you have immediately set the stage for failure.
So, how can you dig out of the seemingly endless downward spiral of negative thoughts and feelings? Start with these nine important psychological exercises:
Create a list of all the negative thoughts that you have about yourself. Then create a second list of all the things that you like about yourself. Keep working on your positive list until it is much longer than your negative list. We all tend to be our worst critics, so this can be a challenging exercise. Write down even little things like “I can make a great cheese sandwich”, or “I always get to work on time”.
Take your list of negatives and change all of them to positive potentials. For example, instead of “I always fail at losing weight” change it to “I can succeed at weight loss.” Or, instead of “I can’t stop eating”, change it to “I will control my portions.” Destroy your negative list and only keep the new potentials list.
Stop using these words: can’t, won’t, never. Replace them with: can, will, always.
Forget the past. That piece of cake you ate yesterday is old news. Forget about it and move on. Live only in the present. You can’t change what you did even an hour ago. All you can do is resolve to stay focused and committed right now and try to keep that same focus tomorrow too.
Stop making excuses for why you can’t exercise and eat right. Start by making a list of all of your steadfast excuses and also all the reasons that you should workout. The list of reasons why you should exercise inarguably should be much longer. Post your list of reasons where you can see it daily.
Stop the blame game. Promise to take self-responsibility. It’s easy to blame your genes, your diet-plan or even your family for your failed diet attempts. But not accepting full responsibility will simply keep you trapped in a repetitive loop of failures.
Start to surround yourself with more positive people who will help with staying focussed and also provide support with accountability. Group training and group support is vital for optimum success.
Let all those closely related and friendly with you, know that you are on a weight loss journey. This helps when times of temptation come, that their support will be unwavering. Ask that they support you and encourage you to stay focussed on your end goals. You may count on them more than you first realise.
If you use the power of the mind to allow you to typically ‘over-exaggerate’ your daily physical output and ‘under-exaggerate’ your daily nutritional input, then start to write things down to help you keep a track of exactly what you are doing. Sometimes, we play mind games with ourselves with this sort of data, and it can negatively affect our end goal.
Yes, weight loss is approximately 80% nutritional and 20% physical… BUT it also 100% psychological… If your mind isn’t fully programmed to allow you succeed, then failure to a level will ultimately prevail.
Take the necessary steps required to ensure you are ready and fully prepared to take on everything the weight loss ‘competitor’ throws at you. Switch your mind into positive feelings and thoughts, and you are well on your way to success.
How would YOU like to be 12lbs or MORE lighter by Christmas and a whole £12 or MORE better off in January 2012??
Well… With the absolute fitness
Weight-In to Christmas Challenge
…an idea from a few Boot Campers, you NOW have the opportunity..!
All you have to do is attend a weekly weigh-in during one of our Fitness & Fat Loss Boot Camp sessions, or during one of your weekly private training sessions between Monday 3rd October and Saturday 24th December and get the scales to drop in the figures and you’ll be better off, twice over!
The RULES:
You must weigh-in weekly during one of the weekly weigh-in sessions available
Aim to lose at least 1lb or 0.45kg, or 16oz EVERY week
For EVERY pound of weight lost during the 12 week plan you can celebrate by treating yourself to some NEW clothes at Christmas, and:
For EVERY pound of weight lost during the 12 weeks – absolute fitness will GIVE YOU a £1 credit to ANY absolute fitness product or service of YOUR choice to use during January 2012 to kick start YOUR NEW YEAR with a BANG! The MORE you LOSE, the MORE I GIVE to YOU..!!
All ‘Weigh-In to Christmas’ participants MUST be active absolute fitness customers.
So, that’s it, EASY..! You Lose the weight, I’ll give you some credit notes and you get a hot, smokin’, sexy, healthy body in time to flaunt it over the Christmas Holidays – It’s a WIN – WIN for everybody!
The Weigh-In starts Monday 3rd October, so you must show your interest to join in before then… Available Weigh-In to Christmas sessions:
Monday Boot Camp – GLOSSOP (6.30am)
Wednesday Boot Camp – ASHTON (6.45am)
Thursday Boot Camp – WOODLEY (6.15am)
Thursday Boot Camp – GATLEY (9.15am)
Thursday Boot Camp – HYDE (7.30pm)
ANY Private 1:1 Training Session
This is FREE to take part – so you have nothing to Lose (apart from some unwanted stubborn FAT), and everything to Gain (hot, sexy body for Christmas & Money Off in January 2012!) It couldn’t get ANY better… Or could it..??
SPECIAL BONUS
For the one lucky loser, who is crowned THE BIGGEST LOSER in the ‘Weigh-In to Christmas’ Challenge - a whole host of special bonus prizes could be WON..! So… What are you waiting for?
Get in touch NOW, to show your interest and desire to take up the Challenge, and we’ll be seeing you a whole lot lighter and even hotter at Christmas!
Last Friday, absolute fitness enjoyed another great night out during our monthly social events. The Training Team and customers joined together for an evening of bowling at Hollywood Bowl in Ashton.
A simple event, but one which was filled with a few good laughs, some drink and a great prize giveaway.
15 of us lined 3 of the bowling lanes and competed in a small but tightly fought bowling battle. We witnessed some weird and wonderful bowling techniques, none of them better than Chris Massey and Chelsea Barnes who both adopted a unique style that I haven’t seen before.
We also got to see quite a few great full strikes and a huge number of ’s pares’. Top of the Strike rank was Lyndsey Stapleton who outperformed us all with these brilliant bowls.
Both Richard and Mike were neck and neck most of the way for overall points accumulated with a battle for 2nd and third not far behind.
A few players (Sue, Zeineth and Toni to name a few) got off to a slow start, but eventually shone through again with some out of the ordinary brilliant Strikes.
Overall after 2 games, final scores were as follows:
Team 1
Kim = 169 points – 2 strikes
Jude = 167 points – 3 strikes
Zeineth = 123 points – 1 strike
Mags = 152 points – 0 strikes
Mike = 216 points – 2 strikes
Team 2
Toni = 136 points – 2 strikes
Claire W = 183 points – 2 strikes
Richard = 257 points – 2 strikes
Chelsea = 93 points – 0 strikes
Sue = 130 points – 3 strikes
Team 3
Anna = 147 points – 3 strikes
Chris = 129 points – 1 strike
Lynsdey = 199 points – 4 strikes
Claire M = 147 points – 1 strike
Gill = 198 points – 2 strikes
absolute fitness offered some prizes for outstanding performers on the night, these were:
Highest Overall Score = 1 Month Free Boot Camp for them and 1 friend
Most Total Strikes = 1 Month Free Boot Camp
Each Lane Total Score Winner = 1 x 1hr Free Personal Training Session
Star Performer / Entertainer = Pot of hand made aromatherapy cream (donated by Jane Durkin)
So overall winners with prizes were:
Highest Score = Mike – 216 points
Most Strikes = Lyndsey – 4 Strikes
Each Lane Winner = Mike, Claire W, Lyndsey
Star Entertainer = Chris (for his entertaining and unique bowling technique)
Well done everyone who came to share our social night out, we hope you enjoyed it as much as we did? We’re already looking forward to our next event in September, details will be out soon, so until then…
If it’s weight/fat loss, inch loss, fitness improvements, confidence building, improved exercise adherence, health improvements and a better mindset you’re after, then the absolute fitness Boot Camps will be YOUR Number 1 answer!
We deliver group based fitnesscamp coaching sessions in an environment where everyone can work out together. It doesn’t matter if you are a complete beginner, or an advanced fitness addict. The sessions are exclusively designed for each and EVERY person to achieve their own particular goal.
Achieve results like James – in JUST a single month on Boot Camp he shed 23lbs of Belly Fat and stripped a whole 14″ of his middle!! He just followed our protocols.
Some Camps like to ‘beast’ you, others take the easy option, we deliver RESULTSorientated and challenging training sessions that are completely different every time, to prevent boredom and health & fitness plateaus, but they mainly GUARANTEE Results (if not we give you every penny back you invested!)
What’s more, once you sign up for a full month training camp, you will also receive Nutrition Packs, Detox Plans, Fitness & Nutrition eBook, Recipe Books and access to the Private Boot Camp Members Page the ‘Inner Circle’ with loads more tools to help you achieve the perfect body and mind you desire.
absolute fitness have helped literally hundreds of people shift unwanted stubborn fat, and shed inches from all over the body, resulting in a slimmer, sexier, stronger body, that simply turns heads!
Our metabolic boosting workouts are unrivalled, and have a pure focus on melting fat 24/7, and at the same time boosting your fitness to ‘out of this world’ levels! All whilst maintaining an element of fun during the 45 min workout (hey, if it’s not fun, you won’t do it huh?)
So for your chance to trial our training sessions, ask some questions, and begin the journey that will ensure YOUR success of being lbs lighter, and 1-3 clothes sizes smaller,sign up to our FREE Taster session NOW!
We currently deliver Boot Camp training sessions in Hyde, Ashton, Woodley, Glossop and Gatley with over 17 weekly sessions available. Boot Camps run on a rolling 4 week programme.
Results that Judith has achieved literally speak for themselves. A total mind and body transformation, all from attending the absolute fitness Body Transformation Boot Camps.
I know, I know when working at the office, the last thing you want to be thinking of is your fitness regime, or eating and staying as ‘healthy’ as possible.
Work commitments are forever increasing and the amount of time spent in your life working just seems to grow, right? This therefore results in many other things dropping down on your priority list. Probably one of the first ones to drop is fitness, but it doesn’t need to be this way.
Exercise offers so many important benefits that it should always be part of your weekly routine. Of course, we all know that exercise can help you stay slim and fit. But, do you also know about all the other great results of exercising? Daily physical activity reduces stress and can help you sleep better – two things that are especially beneficial to busy business people. Fitness helps keep you healthy and has been linked to reducing the risk of some diseases and to warding off depression. We also know that strength training can help prevent osteoporosis. If that still doesn’t convince you to get moving, then keep in mind that exercise also improves self-esteem, increases stamina and ultimately helps you be able to do continuous work for longer. What more could you ask for?
It all sounds great, right? But you still don’t think that you can find any time in your hectic schedule for staying in shape. Don’t worry. There are a lot of creative ways to fit it in. Below are some tips to help you get started.
Take The Stairs: Yeah, you’ve heard this one before… BUT, make a commitment to yourself right now, that from now on you will ALWAYS take the stairs! At the start of your day, at the end of the day, walking 6 flights of stairs regularly over a week, can and will burn a lot of calories. During the day take several 5-10 minute breaks and run up and down the stairs (or even just walk). This will also help rejuvenate your mind by ‘switching off’ momentarily.
Balls To It!: Sitting in front of a computer can be hard on your body, especially your posture. Consider investing in a stability ball. You know those big round inflatable balls. Even just sitting on them will burn more claories than a chair and will strengthen your core (abs). They’re also quite good fun during your lunch breaks. These balls, will improve your overall posture by using your stabilising muscles to sit straight instead of slumping.
3 x 10: It’s not necessary for you to find 30 continuous minutes for working out. You’ll get just as much benefit if you break your exercise into small chunks. Try 10 minutes before you start work (walk around the block and up the stairs), 10 minutes at lunch (go for a walk, or use your new ‘chair’ for some office exercises and then 10 minutes after work (a chance to get a little more sweaty if needs be, so jog back to your car instead of walking).
Cook For Two: For you to eat as healthy at work, and steer away from eating rubbish, either cook large portion meals on the weekend that you can freeze, or simply cook two portions the night before, and bring it in fresh for your lunch the day after. This saves you the time of having to make dinner and you don’t have to compromise calories as you would if you instead opted for take-out.
It’s a Snack Attack: Keep healthy snacks available for when you need an energy boost or simply just need something to chew on to help you get through some tough work (this also keeps your metabolism ticking over). Don’t forget to keep water on hand and sip some all throughout your day (aim for 3ltrs per day) and substitute water for your caffeine fix.
Stretch To Be Your Best: Don’t forget the importance of stretching. Take a couple of minutes every hour to stand up and stretch your entire body. Sat at the desk takes its toll on your body, by shortening your muscles and making it uncomfortable. So stretch your back, legs and roll your shoulders back regularly.
Team Work: Create a regular team based fitness event or challenge that everyone in the office can participate in a feel part of the team. This can be anything from a collective team performance of xxx number of press ups in a week, all have a pedometer, and monitor the total number of steps the team take within a week, to entering a team into the Manchester 10km, or the Urbanathlon. Create a fit & healthy ‘social club’ where you meet and challenge yourselves in different ways every 2 months.
As you can see, making small steps and changes, exercise offers huge benefits even with just a small amount of effort. So, to help you, your work or business, and your family it’s time to stop making excuses and just start moving!
For the last 10 days, I’ve been following a 10 day cleanse programme. Now this is something new to me, I haven’t done one of these before, and never really felt like I needed to do one, however, recently, I’ve had the thought that maybe it was time to go through the process… So Sunday 24th July, I started..!
Now naturally, I’m a huge pasta fan, I love chicken and I drink a bit of coffee, OK, I drink quite a bit of coffee! My water intake is ‘normal’ (not brilliant, but OK) and I know I could always eat more fruit.
So, on Sunday, I decided that was the day, I’d just returned from a week away in Scotland (not over indulged there either to be fair), then I’d been to a wedding on the Saturday (and driven), but Sunday was my start day. I kicked off the detox programme, with a total elimination of toxin based foods which included:
caffeine
alcohol
sugar
wheat
dairy
red meat
Other than these eliminated foods, I could eat what I wanted. Firstly I started my new found love for fruit smoothies in a morning, tried it before, but now… that’s the start to the day I’m looking for. I found that eating cereals in the morning left me bloated and after about 10mins from finishing it, totally wiped out, really lethargic and I could have quite easily had a 30min nap..! Now… wow, I’m pumping and ready for the day!
My smoothie is packed with banana, orange, strawberries, red grapes, blue berries, raspberries, a splash of apple juice and a dash of Zambroza… all I can say is “yum, yum”!
Snacks throughout the day would be more fruit, nuts, seeds or possibly carrot sticks/celery with a low fat hummus dip.
Lunches was from a wide selection of tasty salads or soups, eggs etc.
My evening meals was anything I fancied really, chicken, fish, stir fry, loads of mixed vegetables, potatoes etc. I even went out with my Boot Campers on our social evening for a Chinese meal last Friday, great fun. But I managed to eat well and as healthy as I could as I washed my meal down with a great tasting freshly made pear flavoured ice tea. This is us out at Sweet Mandarin in Manchester…
This morning I went to weigh myself after finishing yesterday the full 10 day cleanse, I have lost a total of 10lbs of pure fat tissue. Not only that, but I really do feel great after it. I am far, far less bloated, if bloated at all really. I’ve no real lethargic feelings and all in all, I feel far better and full of vitality.
Not to say I had my share of not feeling great at the start, for about 3.5 days, I had a headache (probably from the caffeine, or lack of it), and I did feel a little flu like symptoms hit me, but once that passed… then it’s all been good!
So, chuffed with the results..? YES I am..! AND… It has really helped me to set my body back to a default position now allowing me to focus properly on what I’m putting into it. I don’t think I have EVER eaten so well and clean, but I gotta say, I’m loving it!!
If you’re thinking of taking a cleanse, or wondering which supplements would be best suited to you, or even you want to know which particular body system is struggling and being over dominated by others, then a good place to start is the FREE Lifestyle Assessment, here you quickly answer a few statements or questions, and the analysis will report as to which of the body’s systems is struggling and could do with a little TLC..!
Why not give that free, no obligation assessment a go today?
Do you ever go through a day feeling tired, a little sick, and have a total lack of va va voom..? You’re body could be filled with toxins making you ill and very sluggish! What you need is a damn good cleanse and a boost of great energy…
Zambroza is a unique and powerful blend of juices that are naturally rich in antioxidants and specially formulated to neutralise free radicals.
Not only will you feel revitalised but these antioxidants have a powerful effect on the health of the skin helping you to look great too. Zambroza helps to:
• Increase Vital Energy.
• Maintain a Healthy Immune System.
• Protect the Body from Excess Free Radicals.
• Replenish the Body.
• Neutralise free radicals
• Support the immune system.
• Supply powerful nutrients that give the body energy and vitality.
Nature’s Sunshine has harvested the most healthful fruits and natural extracts from around the world and combined them into this unique delicious, nutritious juice which has been specially formulated to neutralise excess free radicals.
Zambroza’s synergistic blend of ten powerful ingredients include mangosteen, wolfberry, apple extract, blueberry, concord grape, grape seed, grape skin, green tea, red berry and raspberry.
Zambroza is a powerhouse of antioxidants that help the body fight the effects of ageing, caused by excess free radicals, it helps to maintain a healthy cardiovascular system, restores energy levels, help maintain healthy cell growth and maintains a healthy immune system.
‘UNPARALLELED ANTIOXIDANT PROTECTION’
We live in a world of free radicals – they’re all around us. In fact, many life-promoting functions actually create free radicals inside us. Every moment of every day, your body is fighting a battle against an army of cell-damaging free radicals. Pollution, chemical additives, stress, sunlight and other factors produce or trigger these destabilising molecules.
To combat free radicals the body turns to antioxidants
Antioxidants are organic compounds that have extra electrons. Antioxidants are stable with or without their additional electrons, so they freely give them away to neutralize the harmful chain reaction of free radical stabilization and creation.
Brunswick Laboratories, studied Zambroza to certify its exceptional product quality.
The Brunswick Lab’s certification seal is a ‘visible symbol of antioxidant quality’, says Brunswick founder and Chairman Jim Nichols. ORAC (Oxygen Radical Absorption Capacity) is a measurement that calculates the product’s ability to neutralise and ‘mop up’ free radicals.
Evidence from data proves that recommended doses of Zambroza are able to effectively quench various forms of free radicals.
Independent Clinical Research shows Zambroza has a significantly higher ability to neutralise free radicals compared to competitor products, proving its superior protective properties.
The squat is one of the main BIG Power Exercises that targets and works some of the biggest muscles in the body, but if done incorrectly, can cause more harm than good..! So, get it right, and you’ll be firing the muscles off on all cylinders, power will be developed and calories will be stoked in the furnace to aid fat loss..!
The problem with doing this exercise wrong, or with ‘lazy‘ technique, is that your whole posture could suffer and your knee joints will be screaming out in pain. So many times I see people attempting to do squats by simply bending forward at the hips and lowering their upper body and head to the floor… NOOOO!!! All this will do is pump up your blood pressure, send you dizzy, and leave you curled up on the floor in a heap!
“The solution to this problem is quite simple… Sit yourASS back and down. Many people when they start a squat move, begin by bending at the knees, when actually the initial move should come from your hips by sitting backwards.”
From a standing vertical position, and with your abdominals braced, begin by ‘unlocking’ the hips, and sitting your bum backwards and downwards towards the floor. As you initiate this move your knees will naturally bend, but pay careful attention that they DON’T push forwards and over your toes. Aim to keep your knees back and over/behind the toe line. This focus will push your hips further back and into the correct position. This will ensure your squat remains sound in technique, but also powerful and athletic.
When pushing your hips backwards and down, you will find and maybe feel your hamstrings and glutes (rear leg and bum muscles) switch on, maximising these large muscles which will be less used by simply bending at the knees. Always remember that your RANGE OF MOTION is also really important. The bigger the range you cover, the more muscle in your lower body you will use. Ultimately this will end in a greater effect (stronger/leaner/ muscles and therefore more total calories be burnt) – this also increases your overall power output!
Other postural check points to consider when executing the squat is..:
- Maintain a straight, elongated spine (imagine you have a broom rod taped to your back). This will lengthen your spine, keeping all the focus on your legs, and maintaining a strong posture in your upper body (really important if lifting or holding a weight or bar bell). Try pinching your shoulder blades together, opening up your chest, and pinning your shoulders back and down.
- Emphasise the weight of your body onto your heels in the foot. This will ensure all the effort and power is focussed on the muscles it is suppose to work. Try lifting or curling up your toes, this will push the weight into your heels, and stop you rolling forwards onto your toes, and pushing up out of the squat on your toes.
- When completing the squat, drive/push upwards from the seated position in a vertical manner (obvious I know, but not everyone does that), and finish the move back in the starting position standing completely vertical with your hips forward, back straight, chest open and abdominals fully contracted.
So Complete YOUR Squat Check List:
Brace your abdominals
Sink your hips and bum backwards and downwards (unlock the hips at the start)
Sit into a powerful seated position (think of how you sit down on the toilet)
Ensure your knees stay back and behind the toe line (make sure they don’t fall in or out either)
Curl your toes up in your shoes to push the weight into your heels
Squeeze your shoulder blades together, chest open and shoulders back
Keep your head up and looking forward to the horizon
Power your way up to the start position (remember through your heels)
Stand tall at the end and tense your bum and abdominals to fully maximise all lower body muscles
Do all this on each and every squat whether using weights, bar bells, smith machines or just your own body weight and you will soon find your squat execution has improved ten fold and the muscles will be firing on all cylinders. Your legs will be strong, toned and in great shape, ready for you to show off on the beach in no time!
The absolute fitness clients and Training Team had a cracking day out on Saturday..! We went Paintballing, and I think it’s safe to say all those that came did have a really good time.
Even those that were heavily sceptical about going Paintballing for a day out probably ended up loving it the most..!
We didn’t have a good or big turn out as we hoped for our very first main social event, but those that did come, certainly made up for the numbers. Every month from now on absolute fitness will be arranging some sort of day out/social event to join our Personal Training clients and Boot Camp Team members together for some fun. We spend so much time sweating and grunting and working hard during the months, that we thought it would be really nice that if at least once a month we could arrange a ‘let your hair down’ kind of day, and a chance for us to really meet the person we work out next to on a daily basis. It also gives you a chance to get to know your Trainers more too.
Every month will be a different kind of event, with June being paintballing, and July being more of a laid back, casual night out..!
*Paintball Team- Claire W, Gary M, Mike B, Wayne, Richard M, Richard W, Gill W, Vics A, Sue A, Dan B
So in July we headed over to Whitefield for a full fun day of shooting each other! We had a mix of experienced paintballers and complete novices (who soon showed their game). We were kitted up with our camouflage clothing and head mask, and given our strict brief (which we heard a few times throughout the day, in some rather colourful language). Then we headed off for our first game.
Our team were split, and with the other 80 players all out for an enjoyable game too, we reached our mud bath, split to different ends and with the aim of ‘catching the opponents flag’ began shooting..! It was brilliant to see our first complete novice – Gill W heading out her team straight into the middle of the field, but also straight into the line of paint balls heading her way..!
I held my ground to start with, slowly firing off the paint, and a few targets hit, then headed out into the middle of the field, making steady progress to suddenly find I had shot all of my 200 paintballs!! So, I returned to dead zone..!
When I got there, it was hilarious to see that two of team members – Claire W and Richard W were covered in mud, and had seemed to spend the majority of the time, before, during and after each and every game, falling on the arses. Hence the main bruises they have aren’t from paintballs, but from slipping on the hills in the mud (too much fun if you ask me)..!
Lunch was apparently a speciality for Paintball HQ – Chicken Curry..! And as Gary M highlighted, it was curry colour, tasted ‘like’ chicken, it had rice underneath, and it was at least hot..! To be fair, it was good enough for me to finish off Sue A’s portion too!! (I know, I know, I’m a Trainer – but that’s what we do as Trainers, we look after you by eating it so you don’t need to!!)
The games continued in the afternoon, and we had loads more fun, some more than others… especially when, on my way back to ‘deadzone’ with my hand raised to indicate I had been shot, and was ‘dead’ I was greeted with a “woo hoo… Richard..” two opposition team members – Claire W and Gill W waving at me on the top of a hill… So I waved back to be met with a short range paintball straight to the head..!! I think it indicated to me ‘Pay back Time..!!’
So… All in all, I think it was safe to say, we had a cracking time outside running around in the mud and trees, and it was a good way to get the absolute fitness Social Calender off to a start. Next month as mentioned will be more chilled out, but I’m sure will be as eventful, as we head into Town for a meal and a drinks night out… You up for it..? Details are HERE…
Today I have been sharing with you on Twitter ten great tips to ensure you get plenty, but also start loving your fruit and vegetables… Take a look at what I recommend…
Top Tip No. 10 – Stir fresh peaches, berries or other fruit into your frozen yogurt
Top Tip No. 9 – Drink a travel-size carton of FRESH orange or apple juice on the way to work
Top Tip No. 8 – Top your morning breakfast granola with dried plums, cranberries or handful of fresh berries
Top Tip No. 7 – Pop frozen blueberries or grapes into your mouth for a sorbet like treat -everyone likes a treat
Top Tip No. 6 – Mix a bag of shredded cabbage with a little light coleslaw dressing, chopped apples or pineapple chunks
Top Tip No. 5 – Never and I mean never leave the house without a snack stash (banana, orange, apple, baby carrots, raisins, grapes)
Top Tip No. 4 – Puree fresh fruit add apple juice and freeze it into ice cubes or pops. Add cubes to your drinks to keep refreshing!
Top Tip No. 3 – After dinner place a variety platter of cut-up fruit with plenty of colour on the table for snacking in the evenings
Top Tip No. 2 – At least once a week have a salad for dinner such as Cajun-salmon Caesar salad or grilled-chicken spinach salad with mandarin oranges
Top Tip No. 1 – Ditch fruit drinks and “ades” and go for 100% orange, grapefruit, pomegranate, and pineapple juices etc. Remember moderation!
With the warmer weather season now approaching and our Summer Holidays booked in warmer climates, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record highs and humidity levels soar, traditional outdoor workouts become less appealing. So how can you stay cool while still enjoying outdoor physical activity? One word – water. Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat!
Aquatic workouts aren’t limited to just swimming – there are many other forms of pool exercises. You don’t even have to be a regular exerciser to try aquatic fitness. One of the great things about working out in the water is that even fitness novices can easily perform many of the moves.
It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:
lower injury risk
less sweating
works your entire body
challenges your body in a very different way then it is accustom to
refreshing way to workout
water provides natural resistance so no equipment is needed
can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
good low-impact exercise choice for pregnant women
reduces joint compression and downward gravity pull (in other words – easier on the joints)
even people who can’t exercise on land can often exercise in the water
excellent rehabilitation exercise for people recovering from an injury
less stress on bones and muscles
great option for people with arthritis
Plus, water workouts also provide a fun and more socially interactive exercise option. For example, parents can enjoy time at the pool with their children while also fitting in some of their weekly workout sessions. Aquatic aerobic classes also provide a social, group-setting alternative.
Still not convinced that a great water workout will challenge your body as well as some of the more common workouts like walking or jogging. Well, try some of the sample exercise below and you’ll probably quickly change your mind. But, don’t judge the workout solely on how high your heart rate gets. Keep in mind that swimmers generate a slightly lower heart rate when compared to cyclists and runners. This does not imply that they aren’t working as hard. Experts equate the lower heart rate partially to the effect of immersion in a relatively cool environment.
So, keep this in mind when determining your target heart rate, which may be 10 beats per minute lower when in the water. Also, don’t make the mistake of assuming you are well hydrated just because your body is submerged in water. You still need to drink about ½ a cup of water about every 20 minutes of exercise.
Swim/Walk interval laps:Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.
Water Squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.
Wave Jumps: (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.
Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water.
Star Jumps: Perform as you would on dry land a star jump, the deeper the water, the harder this will be. The more the arms are submerged in the water, the better the water based exercise will be for you.
Foot Sliders: When standing in a pool with a tiled flooring, aim to get submerged in the water to a minimum of hip depth. The standing with your feet just slightly apart, slowly and with control, slide your feet apart as far as they can go… Then tighten your abdominals, and squueze your legs back together using the inner section of your legs – continue this for a minute, and repeat it 2-3 times.
Water Dips: A great alternative to performing standard dry land Tricep dips. Sit on pool side with your legs in the water. Slowly slide your bum to the edge of the wall, and with your hands to the side of your body and your finger tips over the edge, slowly dip your body into the water, bending at the elbows, and then lift back to the start position using your arms. The water will add a little support in this movement.
So… When you’re next in the water, have a think about some of the recent/traditional exercises you have been use to performing at Boot Camp, or at the gym, and do your best to replicate them ion the pool to create a little 10-30min water based circuit to keep you in tip top summer time condition..!
So here is the next instalment – part 3 of the absolute fitness Total Body MASH UP workout where I am sharing FREE with you a series of small workouts which you can do on their own or you can merge togther to form several other workouts, and eventually paste them all together to form the Total Body MASH UP fitness training workout..!
I will keep posting these workouts, BUT… You MUST leave me a comment either on here, or our youtube channel to to keep getting these FREE workouts to do at home or gym..!
Anyway, today I’m giving YOU Part 3 of theFREE Fat Melting Workout to do at home, or the gym, garden or park. ALL you need is a little bit of floor space the same size as your body, and LOADS of ENERGY..!
So the way this works, is to either – complete the 6 simple but highly effective exercises on this video (legs focussed), and repeat them all 3-4 times through to form a very good Leg, Bum, Abs and Cardio training session… OR, you merge Part 1, Part 2 AND Part 3 sessions together…
So on a single training plan – you complete each exercise for around 45 seconds, take a 15 second recovery, and move to the next exercise. After all 6 have been completed (6mins), take a 30-60 second rest before you start the block again.
But, if you merge the three parts together, perform Part 1 (6mins), take a 30-60 second rest, then perform Part 2 (6mins) and then perform Part 3 (6mins) taking a 30-60 second rest before repeating the full 3 part sequence again. I hope that makes sense..?
They’re all still totally body weight based, and require absolutely NO EQUIPMENT..! So you have no excuse really do you? Oh… AND the full training session will take you NO MORE than 36 – 40 minutes to complete, so within 45 minutes you are DONE!
So here is the workout…
If you have any questions regarding this workout, or any other training question, please feel free to leave me a comment.
I would absolutely love you to leave a comment both below here on the post, AND on the youtube channel. If I receive comments and feedback, I will give you many MORE FREE Workouts to help you on YOUR journey, if it seems no one is watching, I may as well just chill in the sun/rain during my down time..!! So PLEASE COMMENT…
I have ANOTHER killer fitness and fat loss workout ready for you today. This training session will hit all your muscles, boost your metabolism and make you feel absolutely great!
Once again, this session requires absolutely NO equipment, so you really do NOT have any excuse do you. AND… This session literally will take you NO MORE than 28 minutes. We all have 30 minutes to dedicate to ourselves don’t we, if it’s important enough, you can do that..!
There are so many more of these free workout ideas for me to share with you… BUT, I will ONLY do them if you do me ONE FAVOUR… Leave me a comment either on here and/or our youtube channel to to keep getting these FREE workouts to do at home..!
So todays session is an Accumulator Workout – I explain that on the video and it can be done at home, or the gym, garden or park. Infact the ONLY thing you do need is a little bit of floor space the same size as your body, and LOADS of ENERGY..!
So here is the workout…
So… Quick recap, do 30 sec per exercise, and only after the added exercise round do you get to take the 30 sec recovery:
1, 1 & 2, 1 & 2 & 3, 1 & 2 & 3 & 4 etc. etc… After Set 1, take a 90 seconds REST… Then do…
6, 6 & 5, 6 & 5 & 4, 6 & 5 & 4 & 3 etc. etc – That completes Set 2 and the workout..!
If you have any questions regarding this fitness and fat loss workout, or any other training question, please feel free to leave me a comment.
I would absolutely love you to leave a comment both below here on the post, AND on the youtube channel. If I receive comments and feedback, I will give you many MORE FREE Workouts to help you on YOUR journey, if it seems no one is watching, I may as well just chill in the sun/rain during my down time..!! So PLEASE COMMENT…
The New Year can bring many new fitness and health related goals and ambitions. One way to ensure your 2012 fitness ambitions don’t crash and burn before they’ve even had chance to take flight is to know, and avoid the many pitfalls associated with ‘getting fit’!
If you think the scale doesn’t lie, consider this. Many professional athletes would be considered obese based on their weight alone. In order to realise where you are going, and where you have been, you need to take a number of measurements as a benchmark for progress. Consider a variety of; body measurements, body fat %, fitness levels, strength levels, resting heart rate, blood pressure, clothes sizes, confidence levels, knowledge gains and much more to assess your improvements.
