One of the main barriers to fitness a lot of people complain about is the lack of time. We all live such busy lives that it can feel almost impossible to find the time to keep ourselves fit. People can normally find the time to watch t.v. and so the 'Advert Workout' is a great way to combine watching the telly with exercise.
So next time the adverts come on instead of making a cuppa have a go at doing the exercises below. An average advert lasts for 30 secs so do an exercise for each one. Below are some suggestions and how to perform each exercise.
PUSH UPS:- This will work your chest, arms and stomach muscles. You can do this with knees on or off the floor. Hands should be about 1 and a half to 2 shoulder widths a part with hands directly under the shoulders. Keeping the back flat and stomach tight lower your body to the floor until your arms are in an L shape and are inline with shoulders. Remember to breath. Then raise body back to start position and repeat.
SQUATS:- This will work your bottom and leg muscles. Start with feet about 2 hip width across. Keeping your back straight and stomach muscles tight, take a breath in and bend legs as low as you can, no lower than a 90 degree angle and avoiding the knees going over the toes. Then breath out as you slowly return to start postition.
AB CRUNCH:- These will work the upper abs. Lay on your back, with legs about hip width apart. Either bring your arms across your body (easier version) or hold finger tips against temples with elbows sticking out to the sides. Slowly bring your head and shoulders off the floor and breathing out at the same time. Squeeze your stomach muscles at the top and then slowly lower your head and shoulders back to the floor-repeat.
REVERSE CRUNCHES- These work the lower abs. Lay on your back, arms laying by your sides, put your legs together and raise them until the knees are slightly below the hips, keep the legs slightly bent. Slowly bring the knees to your chest and lift your bottom off the floor, keeping the small of the back on the floor and arms relaxed. Then return to start position. Breath out on the lift and in on the lowering phase.
JOG ON THE SPOT- This works your heart, lungs and lower body. Just like it says, jog for the duration of the advert. For a harder version try sprinting.
THE PLANK:- This works all the core muscles-(avoid doing this exercise if you are suffering from high blood pressure). Place elbows and lower arms on the floor and lift body up until the hips are in line with your shoulders, knees and ankles. Draw your belly button towards the spine and avoid holding your breath. Hold for the duration of the advert. Easier version would be one or both knees on the floor.
Enjoy and let me know how you get on.
Tuesday, 12 July 2011
Sunday, 3 July 2011
Stay fit & healthy cheaply
In these hard financial times it can be hard to keep yourself fit. Too high priced gym memberships or supermarket offers on high fat foods rather then the healthy can make it difficult to make the right choice at times.
Below are a few ideas to help keep you and your family fit and healthy.
1. Buy from the market- Pay for £ a bowl and freeze the fruit you can't eat. You can use the frozen fruit in smoothies.
2. Buy fruit and veg that is in season- These tend to be cheaper then buying fruit that is out of season and from abroad.
3. Make a stew/soup out of bits and bobs from the fridge- use any spare meat, chicken and veg that is in the fridge to make a tasty cheap nutritious meal for the whole family.
4. Train outside- instead of paying out for expensive gym memberships why not try jogging with a group of friends out in the local park.
5. Join a local community fitness class- these tend to be held in church halls or community centres and offers pay as you go rather then charging a monthy fee. Try my family fitness class on Tuesdays at 10.30 starting prices from only £1.50! Details @ www.titanfreestyle.com
Below are a few ideas to help keep you and your family fit and healthy.
1. Buy from the market- Pay for £ a bowl and freeze the fruit you can't eat. You can use the frozen fruit in smoothies.
2. Buy fruit and veg that is in season- These tend to be cheaper then buying fruit that is out of season and from abroad.
3. Make a stew/soup out of bits and bobs from the fridge- use any spare meat, chicken and veg that is in the fridge to make a tasty cheap nutritious meal for the whole family.
4. Train outside- instead of paying out for expensive gym memberships why not try jogging with a group of friends out in the local park.
5. Join a local community fitness class- these tend to be held in church halls or community centres and offers pay as you go rather then charging a monthy fee. Try my family fitness class on Tuesdays at 10.30 starting prices from only £1.50! Details @ www.titanfreestyle.com
Tuesday, 21 June 2011
Chingford Festival on Sat 25th June
My club Titan Freestyle Martial Arts will be doing a little demo at this event on The Green.
The Festival will have an array of entertainment including craft stalls, a circus workshop, inflatables and a climbing wall. This will be a great family day out.
Our demo will be starting on The Village Green at 3.40-4.10. So if you're in the area check us out-it'll be great to see you.
The Festival will have an array of entertainment including craft stalls, a circus workshop, inflatables and a climbing wall. This will be a great family day out.
Our demo will be starting on The Village Green at 3.40-4.10. So if you're in the area check us out-it'll be great to see you.
Thursday, 9 June 2011
Active Children = Happy Children
Children who take part in physical activity regularly are 20% happier compared to those who don't do any, according to a study conducted by Sainsburys.
The study involved 2,238 children, parents and teachers and showed that parents have a direct influence on their child's fitness. 72% of children in the study claimed that if their parents were more active they would be too.
Other stats showed 4 out of 10 children never exercised or did so only once per week and 20% of boys said they exercised 5 times a week compared to 7% of girls.
The study involved 2,238 children, parents and teachers and showed that parents have a direct influence on their child's fitness. 72% of children in the study claimed that if their parents were more active they would be too.
Other stats showed 4 out of 10 children never exercised or did so only once per week and 20% of boys said they exercised 5 times a week compared to 7% of girls.
Wednesday, 25 May 2011
Why exercise really could be the best medicine
According to a recent report it's estimated that in the next 15 years more people will die from chronic diseases then were killed in both World Wars!
Most of these chronic diseases are preventable by eating healthily and exercising regularly.
Experts agree that a lack of exercise has a harmful effect on our health and becoming more physical active will help reduce the risks of getting heart disease, high blood pressure, diabetes and certain cancers.
It's estimated if things don't improve by 2050 obesity will cost the NHS £45 billion! Childhood obesity will be a huge problem with 1 in 3 clinically obese and cancers and heart disease increasing dramatically among this group.
At present physical inactivity costs the NHS £1.5 million each year.
Due to exercise's health benefits and the added benefits to being cheaper and side effect free compared to prescription drugs, more doctors are prescribing gym membership to help combat obesity, lower blood pressure and help with depression and stress.
Those who are physically inactive will in their lifetime spend 38% more days in hospital, visit their GP 5.5% more times and have 12% more nurse visits.
However fear not it's never too late to start to become more active to improve your health. Studies show that at any age the body will respond and become stronger and fitter with moderate exercise. Also studies have shown that the greatest improvement is when the least fittest become more active.
As well as helping to prevent chronic diseases, long term exercise can help delay the onset of dementia and increase independence in the elderly.
Current government guildelines suggest that we should perform at least 30 minutes of moderate exercise 5 times a week such as walking, swimming, jogging or any other activity that will help increase the heart rate, cause prespiration and become slightly out of breath. You can do 30 minutes straight off or you can do it over the course of the day - it all adds up.
If you are not used to exercising always start off at a gentle pace, listen to your body and stop if you feel any sharp pain. As you get used to the exercise you can slowly increase the intensity over the course of a few weeks. If in any doubt consult your GP or a fitness professional.
Begin to get more active today and make that first step towards a fitter you.
Most of these chronic diseases are preventable by eating healthily and exercising regularly.
Experts agree that a lack of exercise has a harmful effect on our health and becoming more physical active will help reduce the risks of getting heart disease, high blood pressure, diabetes and certain cancers.
It's estimated if things don't improve by 2050 obesity will cost the NHS £45 billion! Childhood obesity will be a huge problem with 1 in 3 clinically obese and cancers and heart disease increasing dramatically among this group.
At present physical inactivity costs the NHS £1.5 million each year.
Due to exercise's health benefits and the added benefits to being cheaper and side effect free compared to prescription drugs, more doctors are prescribing gym membership to help combat obesity, lower blood pressure and help with depression and stress.
Those who are physically inactive will in their lifetime spend 38% more days in hospital, visit their GP 5.5% more times and have 12% more nurse visits.
However fear not it's never too late to start to become more active to improve your health. Studies show that at any age the body will respond and become stronger and fitter with moderate exercise. Also studies have shown that the greatest improvement is when the least fittest become more active.
As well as helping to prevent chronic diseases, long term exercise can help delay the onset of dementia and increase independence in the elderly.
Current government guildelines suggest that we should perform at least 30 minutes of moderate exercise 5 times a week such as walking, swimming, jogging or any other activity that will help increase the heart rate, cause prespiration and become slightly out of breath. You can do 30 minutes straight off or you can do it over the course of the day - it all adds up.
If you are not used to exercising always start off at a gentle pace, listen to your body and stop if you feel any sharp pain. As you get used to the exercise you can slowly increase the intensity over the course of a few weeks. If in any doubt consult your GP or a fitness professional.
Begin to get more active today and make that first step towards a fitter you.
Tuesday, 17 May 2011
Breakfast-Why it's the most important meal of the day.
In my business I hear a lot of excuses why people avoid breakfast, "I can't eat that early," "I'm trying to lose weight," "I don't have time." And I always tell them that missing out on such an important meal is doing them a disservice.
Breakfast literally means to break fast. Your body has slept an average of 6-8 hours with no nutrition and once it wakes up it needs food to top up its depleated energy stores. Eating first thing in the morning boosts your metabolism, the faster this is the more efficient the body is at burning fat. Also eating at this time will reduce the risk of grabbing something when you're really hungry which is often an unhealthy choice.
Here's a few tips to help you.
1. If you'e not used to breakfast then start light by having a slice of wholemeal toast, a protein shake or fruit smoothie.
2. Try to eat a breakfast full of fibre and complex carbs such as wholemeal toast, porridge, Bran Flakes, All-Bran or muesli. These all take longer to digest so will keep you fuller for longer and will therefore avoid snacking on those unhealthy snacks later on in the day.
3. Avoid high sugary cereals such as 'Crunchy Nut Cornflakes,' which contains 35g of sugar per 100g. Read the back of the packet, all of its ingredients are listed with greatest first. If sugar comes in the top three-avoid.
4. A glass of juice contributes to 1 of your 5 a day and will help boost your body first thing in the morning. However if you're trying to lose weight don't go too heavy with it. After all it still contains sugar, even though it's natural your body will still store it as fat if you don't burn it as energy.
5. Mix it up a bit, you'll get bored if you have the same thing each day, variety is the spice of life after all.
Breakfast literally means to break fast. Your body has slept an average of 6-8 hours with no nutrition and once it wakes up it needs food to top up its depleated energy stores. Eating first thing in the morning boosts your metabolism, the faster this is the more efficient the body is at burning fat. Also eating at this time will reduce the risk of grabbing something when you're really hungry which is often an unhealthy choice.
Here's a few tips to help you.
1. If you'e not used to breakfast then start light by having a slice of wholemeal toast, a protein shake or fruit smoothie.
2. Try to eat a breakfast full of fibre and complex carbs such as wholemeal toast, porridge, Bran Flakes, All-Bran or muesli. These all take longer to digest so will keep you fuller for longer and will therefore avoid snacking on those unhealthy snacks later on in the day.
3. Avoid high sugary cereals such as 'Crunchy Nut Cornflakes,' which contains 35g of sugar per 100g. Read the back of the packet, all of its ingredients are listed with greatest first. If sugar comes in the top three-avoid.
4. A glass of juice contributes to 1 of your 5 a day and will help boost your body first thing in the morning. However if you're trying to lose weight don't go too heavy with it. After all it still contains sugar, even though it's natural your body will still store it as fat if you don't burn it as energy.
5. Mix it up a bit, you'll get bored if you have the same thing each day, variety is the spice of life after all.
Saturday, 14 May 2011
New venue for Family Fitness
Good news for Family Fitness. The Salvation Army in Forest Rd has kindly allowed us to run this class at their hall and so we can continue with this class on Tuesdays at 10.30-11.30am.
For those new to this it's an hour's fitness class, first half is stand up exercises such as basic kickboxing/boxing moves to help fat burn, tone muscles and increase stamina. The last half involves mat work exercises often found in Yoga & Pilates, which will help strengthen muscles and posture.
This is open to all parents and their children up to the age of 5.
Price is £1.50 per family (1 parent 2 children) Any bigger £2.00
For those new to this it's an hour's fitness class, first half is stand up exercises such as basic kickboxing/boxing moves to help fat burn, tone muscles and increase stamina. The last half involves mat work exercises often found in Yoga & Pilates, which will help strengthen muscles and posture.
This is open to all parents and their children up to the age of 5.
Price is £1.50 per family (1 parent 2 children) Any bigger £2.00
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