Time to self evaluate, recap on goals and start making a change.
This year you said to yourself that this “IS” the year you would; make a difference to your health, change your physique, improve your fitness or cleanse your lifestyle.
So now on this Friday afternoon take a good hard look at yourself and self evaluate. Its only the end of January 2012, but already can you truly say that you have given it your all, tried your hardest, made those correct food choices, ran that extra mile, walked from one bus stop earlier, booked a PERSONAL TRAINER, attended a BOOTCAMP, gone through with a DETOX plan…have you done any of the things that will, i promise you, make a difference to who you are.
Can you say, Yes I have ACHIEVED this month?
Well I guess the answer is probably no for some of you, and its a hard pill to swallow but there is no-one else to blame but you. Maybe your lacking in motivation, waiting for next Monday to start your training, don’t know what exercise is best, not sure what food to eat, all of which are fair enough, but come on get off that sofa or from behind that desk and start to take accountability for your health.
Call and book in today, your not going to find the answer at the bottom of your coffee cup or from watching Eastenders.
There are 24hrs in a day, make just 30mins of that your time!
At REBorn we employ staff who completely understand this feeling that you do need a motivator, instructor, coach or support mechanism, that YES you do want to achieve this year, but simply dont know how to.
Well please lets not leave it another month, pick up the phone today and call REBorn on 01202 671783 to book in for your FREE weeks trial in which we will train, coach and guide you towards becoming that person you aspire to.
www.rebornpt.co.uk
REBorn Health Studios, Sandbanks Poole, BH13 7RD
BCAA: Branch Chain Amino Acids, an essential supplement for Life.
The Basics of BCAAs
The BCAAs include leucine, isoleucine, and valine, they support everything from anabolic muscle building to high-intensity endurance training to improving mental function and mood. They are among the nine essential amino acids that the body is unable to make, meaning they must be ingested through food or supplements. BCAAs are found in high-protein foods such as meat and whey protein. As their name suggests, BCAAs have a branched side chain that simplifies the job of converting each amino acid into energy during intense exertion. The more BCAAs that are present in the muscles, the more they will be used for energy, slowing the breakdown of muscles cells and preventing catabolism. At the most basic level, BCAAs trigger protein synthesis, increase energy expenditure and have been shown to improve glucose tolerance (glucose intolerance is a precursor to diabetes).
What’s exciting about this is that BCAAs work even when you aren’t working out, meaning that if you have to take time off, BCAAs will help minimize fat gain and muscle loss from inactivity. Equally, on days when you don’t exercise, BCAAs are just as important as during and post-workout.
1) BCAAs Enhance Muscle Protein Synthesis: Leucine-Enriched BCAAs Support Muscle Growth And Fat Loss.
A study in the journal Medicine and Science in Sports and Exercise found that BCAA supplementation can contribute to an anabolic environment in the body. Leucine-enriched BCAAs (a BCAA mixture that is 40 percent leucine) was shown to elevate and prolong protein synthesis after resistance training. There was evidence of a dose-dependent response to BCAAs, meaning that more is better, which is why I suggest taking them before, during, and after training. BCAA supplementation results in maximal protein synthesis because it increases the intracellular availability of amino acids and activates something called the mTORC1 signaling pathway that is essential for muscle building. Take note that aging is associated with an impaired ability to activate mTORC1 signaling and protein synthesis. Are you getting this? In older individuals, this pathway is not activated to the same extent as in younger trainees after training unless leucine-enriched EAAs are ingested! Another great benefit of BCAAs is that if you have to take time off from training due to injury, a need for a break, or lack of time, they will minimize muscle loss and fat gain. A study in the European Journal of Applied Physiology found that giving BCAAs to rats who had their hind-limbs immobilized for six days helped preserve protein synthesis that regulates cell growth. The BCAAs didn’t completely prevent protein degradation and muscle atrophy in the rats’ hind limbs, but they helped preserve the muscle to a greater extent than a placebo. The BCAA-fed rats also had lower body fat levels following immobilization.
2) Higher BCAA Levels Correlate With A Lean Body Composition: BCAAs Increase Fat Burning And Keep You Lean.
Research shows that individuals with a higher BCAA intake in their diets have lower rates of obesity, lower body weight, and better body composition. Researchers suggest that leucine increases energy expenditure and improves glucose tolerance. A review in the journal Aging found that BCAAs, and in particular leucine, “appear to have unique obesity-reducing effects” because they decrease food intake and body weight by increasing the gene signaling of that mTOR pathway that I mentioned in #1.The benefits of BCAAs for a lean physique are confirmed with a large study of 4429 subjects in which those with greater amounts of BCAAs in their diets were the slimmest and had significantly less chance of being overweight than those with lower BCAA intake. Researchers think leucine is the magic bullet for a slim body comp, although only in conjunction with the other BCAAs—a leucine-enriched mixture is best.
3) Greater Strength Gains from Taking Leucine with Training: BCAAs Enhance Strength Gains From Training Because They Allow You To Train Harder And Longer.
A British study showed that taking the leucine actually translates into greater strength in addition to the protein synthesis effects I’ve already mentioned. Previously untrained participants ingested 4 grams of leucine a day in conjunction with a 12-week resistance training program and increased strength by 41 percent. A placebo training group had strength increases of 31 percent after completing the same training program.
4) BCAAs Result in Lower RPE and Greater Endurance Performance: Take BCAAs To Stay Strong Longer. BCAAs Are Crucial For Strength And Endurance Athletes.
Researchers from Sacred Heart University compared taking a BCAA supplement with consuming a carbohydrate beverage prior to a 90-minute endurance cycling trial at 55 percent of maximal oxygen uptake. The BCAA supplement significantly lowered participants’ rating of perceived exertion during the exercise trial in comparison to a placebo group and the carb-supplement group. Additionally, BCAA supplementation raised blood amino acid levels during exercise, a factor that likely has the effect of reducing muscle damage. Researchers suggest that BCAAs can be added to a carb supplement to help lower RPE and allow for more intense training at the same relative level of exertion. A new study in the Journal of the International Society of Sports Nutrition produced even more impressive results by adding caffeine to the BCAA drink. Endurance-trained men who received the BCAAs had a 2 percent increase (roughly running an extra 400 metres) in performance during a 2-hour treadmill run over a placebo group. Central fatigue was also lower, which indicates lower RPE during a debilitating endurance trial.
5) BCAAs Can Decrease Muscle Soreness, Particularly DOMS: Take BCAAs Throughout The Day To Reduce Muscle Soreness From Training.
A University of Birmingham study found that taking BCAAs at strategic points throughout the day will significantly reduce delayed onset muscle soreness (DOMS) from high-intensity eccentric training. Researchers found a 64 percent decrease in muscle soreness at 72 hours following exercise from BCAAs compared to a placebo. The exercise consisted of 12 sets of 10 eccentric repetitions at 120% of 1RM. If those loading parameters don’t produce insanely nasty levels of muscle soreness, nothing will!A well known Japanese study confirmed that BCAAs decrease DOMS where the exercise consisted of squats for 7 sets of 20 reps with 3 minute rest intervals—my kind of researchers. The subjects were either given a placebo or 100mg/kg of BCAAs (about 9 grams for a 200lb person), with significantly less soreness at 48 and 72 hours after training.
6) Take BCAAs to Improve Mental Function and Reaction Time: BCAAs Are Essential For Brain Nutrition. Boost Your Brain, Especially When Fatigued, With BCAAs. Quick Timing Athletes (Baseball, Basketball, Hockey) Need BCAAs For Peak Performance.
Reaction time, which is virtually untrainable—you’re either born with it or you aren’t, has been shown to improve if you have higher BCAA blood levels. A new study found that a high-protein diet improves mental function and reaction time. Participants who ate a high-protein diet (3 grams per kg of bodyweight of protein a day) performed significantly better on verbal fluency tests and had faster reaction time than participants who only ate 1.5 grams of protein per kg of bodyweight a day. At the end of the study period, the high-protein group had elevated levels of BCAAs, which researchers suggest are the source of the improvements because BCAAs have been shown to reduce fatigue and heighten brain function after heavy training, highlighting their value in post-workout nutrition.
7) Improve Mood and Decrease Depression with BCAAs: BCAAs Can Make You Feel Better And Get Rid Of Depression. BCAAs Are Essential For The Elderly.
Taking BCAAs for the brain is especially important as you age. And I bet that if you ask your parents and grandparents, they aren’t taking BCAAs or even eating a high-protein diet (3 g of protein per kg of body weight). Researchers note that for older individuals who sometimes have difficultly eating enough high-quality protein, BCAA supplementation is essential.Supplementing with BCAAs will improve production of the neurotransmitters, boosting cognitive function. BCAAs have been shown to play a role in the synthesis of the neurotransmitters glutamate and GABA, which will help you generate energy and drive when you need it and calm you when you don’t.Additionally, taking 10 grams of essential amino acids, which include BCAAs, has been shown to improve depressive symptoms and overall physical performance in an elderly population. BCAAs likely increased brain serotonin synthesis, improving mood and decreasing depression. BCAAs were thought to have improved participants’ nutritional status by inducing protein building and increasing insulin sensitivity. Researchers point to the importance of leucine (the supplement used contained 2.5 grams), because it is the most important BCAA for protein building.
8) Take BCAAs To Protect the Liver and Prevent Liver Disease: BCAAs Protect Liver Health And Prevent Cirrhosis.
Perhaps the most interesting emerging evidence shows that BCAAs will help the liver regenerate after removal of part of the liver. They can also protect the liver from cancer in patients with cirrhosis. Plus, BCAAs improve insulin sensitivity and when improved insulin health is combined with the protective effects in the liver, BCAAs can help prevent fat gain in the liver and avoid non-alcoholic fatty liver disease.
9) BCAAs Prevent Diabetes and Improve Insulin Sensitivity: TAKE BCAAs To Prevent Diabetes And Improve Insulin Health. Stay Young And Lean!
A primary way BCAAs prevent aging and support a lean body composition is by how they improve insulin sensitivity and glucose tolerance. High insulin levels cause accelerated aging along with nerve and cell damage, making it essential to control this hormone. Luckily, it’s the one hormone you can manage and BCAAs will help. Researchers are using BCAAs as a treatment for diabetes and there’s ample data that they lead to weight loss.A new study in the journal Diabetologia found that the individuals who were in a weight loss study who lost the most weight had the highest BCAA levels—not surprising based on previous evidence. But there was an even stronger correlation between improvements in insulin sensitivity and BCAA levels than weight loss, indicating that the participants overall health and metabolism had improved.Another study found that rats that were given BCAAs in conjunction with a high-glucose solution, had improved glucose tolerance compared to a placebo group. Glucose tolerance means that once the rats ingested a large amount of glucose and their blood sugar was elevated and insulin was secreted, their bodies managed to process the glucose for energy more effectively than the less tolerant placebo rats.
10) Live Longer and Improve Your Health with BCAAs: BCAAs Improve Health And Keep You Young!
Recent evidence shows that BCAAs have an anti-aging effect and increase the formation of new mitochondria, which can increase energy production. Giving a BCAA supplement to mice resulted in extended life spans and supported cardiac health.Indirectly, there are other ways that BCAA supplementation can prolong life. As mentioned above, BCAAs promote liver health, and there’s evidence that individuals with chronic liver disease may have better insulin sensitivity with BCAA supplementation. Plus, taking leucine with fish oil and a high protein diet can reduce muscle loss associated with cancer.
How and When to Take BCAAs: You Must Take BCAAs Before – During and After Training!!!!
To order the perfect supplement with the correct dosage click here. AMINO WORK CAPACITY
www.rebornpt.co.uk
References:
Information gathered from Charles Poliquin, benefits of BCAA.
REBorn Weight loss club Poole is here! To join call 01202 671783 today
Thats right guys and girls, REBornpt’s weight loss club Poole has arrived and we’re going to kick it off it style…with a BIGGEST LOSER COMPETITION.
The REBorn Weight Loss club is a 12-week course designed to give you the knowledge and support you need to get to lose weight in 2012 and keep it off for the rest of your life.
The club is much more than a ‘pay-weigh-and go’ weight loss classes. Every attendee is offered a comprehensive lifestyle questionnaire, food diaries to keep track of those little demons, a bespoke exercise plan to follow, professional body composition tests and advice from fully qualified certified personal trainers on simple changes they can make to improve their lifestyle.
You will also get the opportunity to join in our renowned fun packed Beach bootcamp classes on sandbanks beach in poole.
There simple steps that each REBorn Weight loss Club uses to deliver weight loss and health to its customers.
1. FULL BODY COMPOSITION ANALYSIS
Unlike most weight loss clubs and slimming clubs which only weigh and measure you we carry out a comprehensive body analysis to identify your weight, height, chest, waist, hips & thigh measurements, BMI, muscle mass, Body fat & lean muscle %, body water percentage %, visceral fat rating and your basal metabolic rate.
2. IDENTIFY & AGREE YOUR GOALS
Your REBorn Weight loss Club Coach will help you identify clear, achievable personal goals and work with you to ensure you achieve your goals.
3. DEVELOP A NUTRITION PLAN
You will receive a simple, easy to follow diet plan that is exactly right for your body and will enable you to achieve your goals.
4. INTRODUCE EXERCISE CORRECT FOR THE PARTICIPANT AND GOAL
Each member of the club, will have the opportunity to sit down with a qualified personal trainer to outline a bespoke exercise plan for the 12 weeks, this will include cardiovascular, toning, core strengthening and flexibility work. All designed for you, by us.
4. EDUCATION TO ENSURE YOUR WEIGHT LOSS IS PERMANENT
Every week of the course will include simple clear information on all the topics you need to understand to lose weight and keep the weight off! Topics include hydration, calories, fat, protein, metabolism etc and by the end of the course you will not only have achieved your weight loss goal but also be able to maintain a healthy weight for the rest of your life.
Don’t forget your RE:Born Weight loss Club Coach will be with you every step of the way to encourage, support and help you achieve your goals.
So don’t delay, class starts 30th January 2012 call us to book on 01202 671783 today
Jurassic Coast Challenge 2012…oh dear what have i got myself into?
For my sins i have entered the Jurassic Coast Challenge this March (2012).
The challenge is a 3 marathon in 3 day event run over the Jurassic coast, it is the mother of all hilly runs. The 2012 course is being run from Studland to Charmouth.
The run is 78.6 miles, approximately a 26.2 mile marathon each day.
Here is a breakdown of the 3 days.
DAY ONE:
Starts off with a pleasant jog along the beach of Studland Bay, past Old Harry rocks , through Swanage and straight into some tough coastal running along the South West Coast Path. Houns – tout Cliff provides the first real climb of the day followed by more climbing on Tyenham Cap and Worbarrow. The finish of the First day is Lulworth Cove where you will be treated to a sneak preview of the next days ‘warm up’ climb beginning day 2.
DAY TWO:
Sees runners (and walkers…not me I HOPE!) enjoy the delights of Durdle Door with steep ascents and descents. The course starts to level off half way in to Day 2 after Ringstead Bay. Weymouth hosts some path appreciated tarmac underfoot followed by a enjoyable lap of Portland to warm down on before finishing at the Event HQ on the Ferry bridge road between Weymouth and Portland.
DAY THREE:
Starts with a challenging and muddy underfoot course along coastal foot path towards Abbotsbury. Fairly flat ground for the next 10km until Eype’s mouth then the hilly fun starts again as the course approaches Golden Cap. Its then a short jog to the finish point just to the East of Charmouth. Where hopefully i don’t end up crossing the line like this:
l will be raising money for Help for Heroes. please click on their logo above and donate as much as you can..
The charity was launched in October 2007 in order to provide direct, practical support to those wounded, sick or injured in the line of duty since 9/11.
All the funds raised to date are either allocated or spent on the direct, practical support of those wounded in the current conflicts.
To date, H4H has funded a variety of projects including the £8m Rehabilitation Complex at Headley Court, a new £3.5m treatment centre for Combat Stress, adaptive adventure training through the Battle Back programme and the creation of a £6m Quick Reaction Fund to support individuals in need.
Some kind words from the last 12 weeks at RE:Born
Here are a couple of words from some of our RE:BORN clients in sandbanks poole.
At RE:Born we run both Bootcamps in Poole and personal training in Poole and here are just a couple of kind words from our clients. We thank you all for your support, and can’t wait to train you all in 2012.
Hi James,
I was walking some distance on the beach with the dog, Snoop, this morning and realised that this would not have been so easy or enjoyable a few months ago. I now have a lot more energy, have lost one and a half stone in weight and gone from a size 14 dress to a 10. This is all due to the regular exercise that you have set out and the diet which i am really enjoying and which is sustainable as i am never hungry. To have achieved this in just over 12 weeks is remarkable, especially as Christmas/New Year has been part of that period. I would recommend your programmes to everyone as I am feeling really great.
Sincerely
Sally
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Dear James,
Happy New Year! And what a New Year I have to go into: After 12 weeks of your guidance in both diet and exercise I have gone from 12st 10 lb to 11st (and that is after putting on only 2lb over Christmas and New Year and having a week’s holiday in Tenerife). However, the reality is that my waist size has gone from 38” to 33” and, as you have measured, my body and organ fat percentages have gone down by over 25%, despite the fact that I seem to be eating more food!.
All of this adds up to feeling fitter, with more energy and suits/trousers that I have not been able to wear for some years are now, are fitting me again. I do understand that this now has to become a way of life but the benefits I feel mean that I do not want to go back to the old style of eating and exercising.
I would recommend this to everyone if they value their long term health.
Regards
Peter
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Dear James
I was flabby 45 and fed up with the on/off diet cycle. I decided to run but the results were slower than I had hoped, so after bumping into a friend who’d attended boot camp with James I resolved to try it.
As a result I am fitter , slimmer and more toned and I am an addict…. I look forward to starting in January
Regards
Julie
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Dear James
‘’I started the RE:born bootcamp several weeks ago now and I am feeling a great improvement not only physically but also mentally! James is a breath of fresh air in his approach to coaching so much so that I have decided to extend my activity through bootcamp for 2012 and possibly start James’ 3 months ‘Lose weight and tone up’ programme. James seems to be the personal trainer I have been looking for in my aim to turn my life around in terms of my over weight situation!’’
Regards
Morgan
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Boot camp has changed my life…. Over Xmas I normally pile on the pounds but this year not so….all hail James…!!!!
All the best
Ian
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Training with James has taken my fitness level to a much higher stage. His professionalism and motivation has been an inspiration for me.
Thank you James for all your hard work and putting up with my moaning!!
Regards
Andrew
Thank you all so very much for your kind words…
If you would like to become one of our clients, or simply have a chat to us regarding your health and fitness goals for 2012, then please call us on 01202 671783 or email us on info@rebornpt.co.uk
HAPPY NEW YEAR!!! BOOTCAMPS are back on the beach.
Well its here and we are off to a flyer!!!
Here is the outline for our Bootcamps on Sandbanks Beach, Poole, Dorset.
The REBornpt Bootcamp this new year will be a six week, 4 session per week (Don’t worry you don’t need to attend them all) program run by some of the South’s finest personal trainers.
It’s all about high impact, quick result, fat burning intensity, bringing you all the benefits of a personal trainer at a fraction of the normal cost. The REBornpt BOOTCAMP mixes functional body weight movements, tough, challenging core exercises and peak intensity cardiovascular components.
Our Bootcamps are high energy no holds barred workouts which burns body fat and improves muscle tone faster than any other method of training.
And there’s more….the programs are designed specifically to raise EPOC – Excessive Post Exercise Oxygen Consumption. Sounds complicated, perhaps, but the results are simplicity itself – your metabolism will be boosted to such a degree that you’ll still be burning those calories a massive thirty six hours after you’ve finished your sessions.
There’s even more to REbornpt Bootcamps than a dramatically effective exercise regime. As a REbornpt Bootcamp member you’ll be able to benefit from an array of full nutrition and supplement program, exercise videos, recipes, articles, tips and much more in the way of ongoing support expressly designed to help you achieve extraordinary results in a short space of time.
And please do’nt forget…..REBornpt Bootcamps are all about having awesome FUN, with like minded people!!
Class times:
Monday 6.30am
Thursday 11am
Saturday and Sunday 9am
First class Saturday 7th January 2012….we look forward to see you all very soon.