Christmas training advent calender: 10th Dec 2011, Day 9
Saturday afternoon its really cold, but very sunny in Sandbanks, Poole
So what better way to spend our time, but to bash out some serious full body, dynamic, plyometic work!!! OH yeah, bet you did think that was coming.
Today we’re just going to do two exercises (Well maybe three, if you count the first exercise as two)
So here goes, today session……..
Warm up:
5 – 10min: be as dynamic as possible, work through all your joints, moving in as many planes of movement as possible.
i.e multi-directional lunges, some jops (cross between hop and jogging, google it), some press ups, chin ups and ab work.
Main session:
27-21-15-9 reps of:
Burpee Pullups
Plyo Pushups
20″ box jumps.
AGGHH, burning quads and massive pump on lats, chest and arms….love it!!
Now time to stretch, go through a whole body stretch routine, inc. tris, bis, quads, hams, hip flexors, claves, lats etc etc, hold each stretch for a 90sec period.
All the best, see ya tomorrow.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Christmas training advent calender: 5th Dec 2011, Day 4
Oh my god, its only day 5!!! I hear you say…
Well don’t you worry, time is on our side there’s plenty of time left before xmas to fit in loads more sessions.
Here is today’s session, a mix of body weight and cardio. Remember don’t be going all soft on me….MAN UP and work hard.
Ok here goes:
Warm up: 5 – 10mins running and get moving well.
(work on your upper and lower body mobility today, especially pay attention to your hip flexors and hamstrings as they will get a drilling, and i expect you’ve been sitting down a fair amount as its first day back in the office so they’ll be all tight)
Main section:
Five rounds for time of:
Run 800 meters
30 mountain climbers
15 Pull-ups
Please post your time below in comments.
Boring disclaimer part.
Here at RE:Born we advise everyone before entering a new exercise programme to get a full health assessment and sign off by the GP, reborn also accept no responsibility of anyone suffering from injury, illness or shear stupidity to hurt themselves with these basic exercises)
Drop a dress size in 8 weeks, hard work made easy at RE:Born.
Drop a dress size in 8 weeks.
Such a simple statement, but probably the one that most of our clients and most women around the world will battle with their whole lives.
Dropping a dress size, be it for an event, a special occasion, work, their partner or just maybe actually for themselves, and why not?
Being able to slip into a size smaller (or more) dress can be the most rewarding experience chased by our clients. Who cares what size they were, its all about how they LOOK and FEEL now!
Its this emotional reward that our clients love that has driven us to develop the most detailed, effective and guaranteed to work package that has seen over 100 women hit the dress size of their dreams.
So what do we know that you may not?
Well first we know that 93 – 97% of anyone following a fad diet will fail, sorry its true. There are several reason for this, firstly its so hard to make that behavioral modification in the face of the easy to buy incorrect food choices, secondly in this day and age we also inherently lead sedentary lives and of course the intense media programming telling us to take a magic pill or follow some celebrity and their baby food diet?
In fact there something much more powerful than these environmental stimuli stopping us from losing weight, its our hormones. Especially a powerful one called Cortisol.
Cortisol is a regulator of your blood sugar, energy production, inflammation and immune system. If this is not working in unity with you…GOOD LUCK chasing the fat loss dream.
You’re probably asking yourself a question right now, are my cortisol levels high? Yes is a good guess without meeting you, especially if any of the below applies to you:
- You are under any form of stress (did you shout at someone when driving today?)
- You have taken or are on any type up drug, be in medicinal or recreational.
- You are subject to intense heat, cold or noise daily.
- You are training too hard and overexerting yourself.
- Suffering from or had a recent trauma.
- Currently or have had recently been ill or had an infection.
- Worried about something.
- Fearful.
- Not eating a balanced diet.
- Eat fatty foods, eat processed out of a packet meals, eat canned goods.
- Drinking coffee, tea, red bull and any other stimulants.
- Eat a refined sugary foods.
- Using beauty products
- etc etc etc
As you can see the list is extensive, all of the above with cause your cortisol levels to rise through the cumulative effect on your stress levels. Continual living in this state will cause your cortisol to contribute to the accumulation of abdominal, hip and thigh FAT, and make it very hard to get rid of.
Believe me when I say that 80% of our clients before they start are following a diet and lifestyle that is putting their cortisol levels through the roof, and its not their fault is how we live to day, our diets are full of toxins, the lifestyles we choose give us undue stresses and we don’t exercise (If we do exercise we do incorrectly, not relative to our goals, ability or at the intensity required to make a difference).
Oh no, I hear you cry, what can I do?
Well look no further, we have an all encompassing, non gimmick, proven package including nutritional coaching, personal training, lifestyle management, supplementation and well being acupressure massage therapy, that will, and please let me stress that again WILL change the way you LOOK and FEEL.
Call us today on 01202 671783 or email info@rebornpt.co.uk for your FREE consultation.
We are here to help you look great.
RE:Born Wellness
Omega 3 supplementation for health and to aid weight loss.
Omega 3 (Fish oils)
The modern Western diet has a real deficit of Omega 3 fatty acids. Today we lead generally sedentary lives, not the active hunter-gatherer lifestyle our genetics were designed for. The average diet today is high in saturated foods, trans fats, and foods rich in grains and refined sugars. Our modern diet is also poor in omega-3 fatty acids. (honestly how much fish do you eat?, not fish and chips, good quality fish from non-polluted mercury filled waters!!)
This combination of sedentary life and our modern diet is the prime cause for our epidemic of obesity, high blood pressure, diabetes, and coronary heart disease.
So why are Fish oils Omega 3′s so very very important?
Before we answer this question, first we need to understand that being over weight / being obese (A chronic disease) is actually the body being in an inflamed state, due to the adipose tissue (fat tissue) becoming swollen (beer belly, big hips, big bum) and producing TNF IL6 which generate PRO inflammatory cytokines (small cell-signaling protein molecules that are secreted by the glial cells of the nervous system and by numerous cells of the immune system, these are the guys that make you feel ill)
Not only will we feel the psychological effects (do you really know how being well feels) of additional weight but we in turn will have a higher incidence of diabetes, heart disease, certain types of cancer (prostate, colon and breast) and arthritis. To top that off engorged fat cells release more inflammatory proteins in our body that normal fat cells do. That means the more overweight you are the more inflammation your body produces. As a result this leads to more degenerative conditions and pain, such as, fibromyalgia, autoimmune conditions, arthritis, cancers and migraines.
Renowned scientist, Dr. Nigel Plummer, says even depression is linked to inflammation and toxins crossing the blood brain barrier. Inflammation in the blood vessels causes an increase in the incidence of high cholesterol, high blood pressure, heart attack and strokes. In light of this information it makes sense why most often heavier people have a much higher risk of certain diseases. So how can we combat this epidemic and lose weight and consequently reduce the size of fat cells?
Well, we need to detox first by removing all the harmful toxins as much as you can from your diet and surroundings.
GET SOME EXERCISE, EAT, DRINK and LIVE Clean.
Go Organic, eat a variety of foods (50% raw), fresh veg and fruit in abundance, drink filtered water and stop eating processed rubbish!!
and yes of course you’ve got it!! take Omega-3′s, due to their key components both DHA and EPA having the following effect on the body:
DHA: An Omega-3 fatty acid, known for its importance for healthy brain function and cardio protection.
EPA: An Omega-3 fatty acid that helps regulate the pro-inflammatory effects of Omega-6 fats, helping reduce the pain of several agerelated diseases like arthritis.
Omega-3 fatty acids and inflammation:
Fish oil plus gamma linolenic acid (GLA) increase’s the body’s production of good eicosanoids (Anti-Inflammotaries). Therefore taking Omega 3′s will give you an increase in these eicosanoids which will help in the reduction of cytokines (these little buggers are what make you feel ill), they will down regulate the production of arachidonic acid (Bad eicosandoids, this flammatory regulator is PRO-inflammation, BAD news), help smooth out the heart rymthm, reduce inflammation, and will cause the enhanced release of growth hormone from the pituatary gland and this increases lean muscle mass.
The omega-3 fatty acid-rich oils have also been shown in hundreds of studies to lower cholesterol and triglyceride levels, including many studies in diabetics.
They help remind the body to turn inflammatory reactions off when they are no longer needed, therefore helping bringing an end to the inflamed body.
I hope you see from this small article the power of these oil’s, please do not negate the effect and hold off before you start using fish oil supplementation. you only get 1 go at this life, so make it a healthy one!!
FOR MORE INFO ON ALL WEIGHT LOSS, FITNESS, NUTRITION AND HEALTH INFO why don’t you give us a call on 01202 671783 or email us at info@rebornpt.co.uk.