Here's a great workout to try at home:
Warm Up
- March on the spot
- Jog on the spot
- Jog with high knees, then kick-back heel to bottom
Main work-out
- Jumping jacks (1 min)
- Squats (3 sets of 8, up to 1min rest in between)
- Lunges (3 sets of 8, up to 1min rest in between)
- Press-ups (3 sets of 8, up to 1min rest in between) Try an alternative
- Crunches (3 sets of 8, up to 1min rest in between)
- Criss-cross crunches (3 sets of 8, up to 1min rest in between) This works the love handles!
Cool Down
- Jog on the spot, reduce into a march
- Stretches: hamstring, quads, glutes, shoulder, tricep, abs.
This workout can take anything from 30mins to 1 hr depending on your rest times.
Happy Exercising!
Saturday, 7 July 2012
Friday, 6 July 2012
Why breakfast is so important
It's not uncommon not to feel hungry for breakfast, or to even have time. But there are real facts behind the saying, "eat breakfast like a king". The body relies on glucose as its primary fuel, vital for brain function and providing energy for the physical activities of the day. Skipping breakfast can result in lack of concentration, low blood sugar levels, energy dips and decreased productivity.
First of all, eating breakfast kick-starts your metabolism. If breakfast is not eaten, your metabolism will remain low, and you will not be burning off the calories that you should be burning. Who wants that? Surely you want your body burning as many calories as possible?
If you're not hungry for breakfast, have a think to what you had for dinner the night before. Did you have a big meal? Chances are your body is still digesting from the night before and it's not quite ready for a meal yet. Your digestion slows down as you sleep, which is a reason why eating late isn't a great idea in the first place.
If you must eat something as your tummy's rumbling at night keeping you from sleeping, try something protein-rich like yoghurt. A common reason for being hungry at night is actually dehydration, so water or a cup of hot milk may do the trick. Check-out some healthy late-night snacks.
Back to breakfast. The whole saying is "breakfast like a king, lunch like a prince, dinner like a pauper." Think of an upside down pyramid - that's the ideal way to eat. Here's some suggestions for breakfast:
- 2 boiled or poached eggs with a slice of wholegrain bread
- Muesli with seeds, nuts and fresh fruit
- A fruit smoothie with ground seeds
You'll notice that 2 of those options are pretty quick - you could have them when you get into work if you don't have time at home. Generally speaking though, the earlier the better.
For lunch eat a substantial meal to energise you for the afternoon, but don't choose heavy foods and don't over-eat as this will just make you feel sluggish. A big salad with fish or chicken or a hearty soup would be good choices, or you could even bring in last night's leftover's from dinner!
For dinner - if you're used to big meals late at night, try to switch to something a little lighter by just reducing the portion size. You may feel very hungry in the morning, but what an incentive to get out of bed!
Happy Eating!
Sunday, 24 June 2012
What is forced reps?
Forced reps is a technique used by trainers to get a few more repetitions of an exercise (reps) out of a client than was originally instructed . For example, I asked a client to do 4 pull-ups on the assisted pull-up machine, knowing fine well that I was going to get him to do 8 in total. The client was starting to struggle by rep number 3, and was really struggling by rep number 4 - so I started to assist him and motivated him to do a couple more. As he fatigued more, I assisted him more. Through motivation and a little assistance, I forced the full 8 reps out of him.
The Good
- This technique builds confidence in the client's ability. It's a psychological response. If you believe you are only doing 4 reps, you will do 4. If another couple are sprung on you, you'd be surprised at how the body reacts. 9 times out of 10, your body will respond by forcing another couple of reps out (with the trainer's help)
- If the muscles need to work harder, the strength and muscle gains will be greater.
The Bad
- If forced reps aren't done properly, this training method can lead to injury. It's important to only practice this technique with a trainer - they are there spot you.
- Forced reps, if done too much, can lead to over-training.
Ulitmately, forced reps are an excellent way to get the absolute most of a set. They ensure maximum intensity because a forced rep is only used when the muscle is completely exhausted and can't complete the lift without a little help. That's a good thing, but taken too far, it's a bad thing.
Happy Exercising!
The Good
- This technique builds confidence in the client's ability. It's a psychological response. If you believe you are only doing 4 reps, you will do 4. If another couple are sprung on you, you'd be surprised at how the body reacts. 9 times out of 10, your body will respond by forcing another couple of reps out (with the trainer's help)
- If the muscles need to work harder, the strength and muscle gains will be greater.
The Bad
- If forced reps aren't done properly, this training method can lead to injury. It's important to only practice this technique with a trainer - they are there spot you.
- Forced reps, if done too much, can lead to over-training.
Ulitmately, forced reps are an excellent way to get the absolute most of a set. They ensure maximum intensity because a forced rep is only used when the muscle is completely exhausted and can't complete the lift without a little help. That's a good thing, but taken too far, it's a bad thing.
Happy Exercising!
A simple yet healthy recipe
Pesto Chicken Noodle Stir fry (10mins prep, 10mins to cook)
Serves 2
Ingredients
2 x Chicken breast*
1 red pepper
Green pesto
Noodles (preferably wholewheat)
Lazy garlic
Lazy ginger
Olive oil
Preparation
Cube the chicken breast and chop up the pepper. Boil the noodles.
Cooking
Medium heat on the hob. Heat up a tablespoon (max) of oil in a wok. Once the oil is hot, add the ginger and garlic and fry until brown. Then add the chicken. Cook the chicken until golden brown. Add the pepper and a tablespoon of the pesto and stir in. Let the ingredients cook for a few minutes. Add in the cooked noodles and stir while cooking. Simmer for a few mins, then serve.
Happy eating!
*you can also use other lean meats such as fish and pork
Serves 2
Ingredients
2 x Chicken breast*
1 red pepper
Green pesto
Noodles (preferably wholewheat)
Lazy garlic
Lazy ginger
Olive oil
Preparation
Cube the chicken breast and chop up the pepper. Boil the noodles.
Cooking
Medium heat on the hob. Heat up a tablespoon (max) of oil in a wok. Once the oil is hot, add the ginger and garlic and fry until brown. Then add the chicken. Cook the chicken until golden brown. Add the pepper and a tablespoon of the pesto and stir in. Let the ingredients cook for a few minutes. Add in the cooked noodles and stir while cooking. Simmer for a few mins, then serve.
Happy eating!
*you can also use other lean meats such as fish and pork
What is interval training?
Interval training is a great way to get started with a cardio exercise or get better at one. The premise of interval training is based on periods of 'work' and 'rest'. The period of work has you performing at a very high intensity level and your rest period is you performing at a much lower intensity, or 'active rest' (ie not stopping altogether!)
Benefits
Interval training uses your aerobic and anaerobic energy systems. Using a combination of both of these systems basically improves your capacity to exercise at varying intensities, thereby improving your stamina and overall fitness level.
Interval training also improves your tolerance to the burn you feel when exercising at high intensities, or lactate threshold. This means that the more you do it, the more you can push yourself before that burn gets too much, therefore burning more calories!
How much time for work and rest?
I would suggest starting yourself with a 2:1 ratio of rest and work. For example, if you were on a cross-trainer or rower, or even out running - go at a relatively slow pace for 2mins, then blast it for 1min. If you're just starting out, try active rest for 1/2mins, then blast it for 30seconds. You can build up your work rate as you progress.
Happy Exercising!
Exercises to do in the car - safely!
You're reading right! Here's 3 simple exercises you can do from the comfort of your seat in the car. I'll be concentrating on isometric contractions, or "squeeze and release" motions. They involve tensing your muscle, holding the contraction for a few seconds, then releasing.
Stomach
Every time you come to a red light on the road, tense your stomach muscles as tight as you can. Remember to keep breathing! Imagine that your stomach is bracing itself for a punch - if you don't tense it enough you'll get winded. Try to get into the habit of doing this every time you're stopped at traffic lights, or a junction. As you progress, incorporate it in other areas, for example standing in a queue!
Bum
You could alternate the abs exercise with a some gluteal squeezes. Try squeezing your tush for 10 seconds, then releasing. Again I would advise that this is done at a red light just in case you get too into it :-)
Shoulders
Release tension in your neck and shoulders with shoulder shrugs. Lift your shoulders up toward your ears, hold for 8 to 10 seconds, and lower. Repeat 3 times. I strongly recommend you do these exercises when your car is stationary, with your seat belt on.
Happy Exercising!
Stomach
Every time you come to a red light on the road, tense your stomach muscles as tight as you can. Remember to keep breathing! Imagine that your stomach is bracing itself for a punch - if you don't tense it enough you'll get winded. Try to get into the habit of doing this every time you're stopped at traffic lights, or a junction. As you progress, incorporate it in other areas, for example standing in a queue!
Bum
You could alternate the abs exercise with a some gluteal squeezes. Try squeezing your tush for 10 seconds, then releasing. Again I would advise that this is done at a red light just in case you get too into it :-)
Shoulders
Release tension in your neck and shoulders with shoulder shrugs. Lift your shoulders up toward your ears, hold for 8 to 10 seconds, and lower. Repeat 3 times. I strongly recommend you do these exercises when your car is stationary, with your seat belt on.
Happy Exercising!
Saturday, 23 June 2012
What is Circuit Training?
For those of you looking to build lean muscle, cut some fat, and avoid boredom in the gym, this class is for you! Circuit training is a mixture of high intensity cardio work and resistance training. The set up is stations - one station you may have sit-ups, the next station you may have prone flyes. The next station may be jumping jacks, and the next could be tricep dips. These 4 examples use a mixture of different techniques; using your own body weight, aerobic exercise and using free weights. I have my own equipment and dumbbells of various weights. Circuit training is an excellent way to improve strength, mobility and stamina. It tones you up and is great for fat burning. I aim for a total body workout, so many muscle groups are worked in the one class!
How long am I at each station?
Times at stations can be anything from 30 seconds to 5 mins. I tend to go for a minute. If it's an exercise that involves movements on opposite sides of the body, I will notify you of the half-way point so you can change sides/direction.
How fit do I need to be to take part?
I demonstrate each exercise at the start of the class. Each of the exercises will have a regression and progression to suit varying levels of fitness and technique. For example, press ups - I would show the press-up, then the regression which would be going onto your knees or standing up and doing it against a wall, then the progression which could be a press-up with a clap, or one-handed! Work at a level that suits you.
What if I have an injury?
If you have any ailments, it is important that you let me know. I'll ask at the beginning of the class and continue to monitor your progress throughout the session. My aim is for you guys to get a great workout with no injuries! Communication is key.
Happy Exercising!
How long am I at each station?
Times at stations can be anything from 30 seconds to 5 mins. I tend to go for a minute. If it's an exercise that involves movements on opposite sides of the body, I will notify you of the half-way point so you can change sides/direction.
How fit do I need to be to take part?
I demonstrate each exercise at the start of the class. Each of the exercises will have a regression and progression to suit varying levels of fitness and technique. For example, press ups - I would show the press-up, then the regression which would be going onto your knees or standing up and doing it against a wall, then the progression which could be a press-up with a clap, or one-handed! Work at a level that suits you.
What if I have an injury?
If you have any ailments, it is important that you let me know. I'll ask at the beginning of the class and continue to monitor your progress throughout the session. My aim is for you guys to get a great workout with no injuries! Communication is key.
Happy Exercising!
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