Are You Too Bendy?

Joint Hypermobility:

How many of you out there have hypermobile joints?

Mobility tends to be thought of as a good thing, however when you have more then the normal amount of mobility in your body, this can lead to problems. Hypermobility only becomes a syndrome when it starts to produce symptoms- it is then know as Joint Hypermobility Syndrome or JHS.

JHS is a inheritable disorder of the connective tissue that can predispose to joint pain, soft tissue injury and joint instability. Often Joint Hypermobility patients are mis-diagnosed. In fact in a recent survey of the Hypermobility Syndrome Association 52% of 251 patients waited over 10 years from the onset of their symptoms to get the right diagnosis (Ross and Grahame 2011). Misdiagnosis can lead to inappropriate or potential harmful treatment and potentially a reversible downward spiral of immobility, deconditioning and despair.

How is hypermobility diagnosed?

Joint hypermobility is diagnosed with 2 scales, the Beighton and the Brighton. The Beighton scale is a test which is scored out of 9. One point is gained for each side of the body for the first 4 manoeuvres. The maximum score is 9 if all movements are positive. Try these tests and record your score

Beighton Scale: see diagram….

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1) Passive dorsiflexion of the little finger to more than 90 degrees

2) Can your thumb reach your forearm

3) Do your elbows hyperextend more than 10 degrees

4) Do your knees hyperextend more than 10 degrees

5) Can you place your hands flat on the floor without bending your knees

If you have joint pain, have dislocated one or more joints and score most or all of these maybe you need a full test with your health practitioner !

Jax

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Fatloss Workshop Friday Evening. 02/08/13. Cheltenham

Fatloss Basics Workshop (back by popular demand)
Friday 18:00 – 21:00

1. Fatloss Forever – never ‘Diet’ again!
2. Snacker, Binger, Nibbler or Grazer? – What’s your eating style? And is it right for you?
3. Smart Fasting – how to make it fit your lifestyle.
4. Q&A – it’s all about you!

Light, healthy meal, drinks and ever a little Pink Fizz!

I’ll include a workout if you want one…. But only if its requested. Remember we have a Fatloss session on Saturday at 08:30.

£20 per person if you book and pay now (PayPal to info@fitnesssolutionsuk.com) or electronic bank transfer.
£25 on the door.

Spaces Limited so book now, please

More info? Text me 07831 680086. Or
Email me Jaxallenfitness@gmail.com

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Hit a Fat Loss Plateau?

Fat Loss Plateau

If you’ve been putting the time AND the effort into your workouts but seem to have hit a plateau in your results, it’s time to take a good look at your diet plan.

Here are a couple of ideas to get you BACK on track 🙂

While having your workout in order is essential for success, some people assume that if they aren’t seeing results their workout program is to blame.

Often their workout is not to blame at all, but rather, the fact that their diet plan needs some modifications for further changes to happen.

You can break through this plateau by turning to good nutrition instead of changing your workout around yet again. I believe your kitchen is the first step.

Why Do You Reach A Plateau?

Let’s begin by understanding why you reach a plateau in the first place, often its because your body has simply adapted to what you’ve been giving it. Your energy balance has levelled off.

Just when it finally started to work… Your results stall.

This can mean that you need to put more effort into your workouts to challenge your body, or more likely, the foods you’re eating don’t have you burning up body fat or building lean muscle tissue.

So a simple change to either of these factors will get you back on track to success.

How To Bust Through A Plateau By Changing Your Workout

If you haven’t changed your workout in quite some time, this is the route to go.

You can do this by increasing your workout intensity
– lifting more weight
– increasing the speed you work
– reducing your rest between exercises
– changing the exercises you’re doing altogether.

All of these will stimulate your body and your plateau will be a thing of the past.

Top Strategies Improve Your Diet Plan

If you don’t feel it’s a workout problem that’s causing the plateau, then it’s time to look at your nutrition plan.

If you’re struggling to build lean muscle mass
– add more healthy, nutrient dense calories to your meal plans.

If you’re finding it difficult to reduce bodyfat
– eat a bit more protein and a few less carbs and dietary fats.
– make sure that your food choices are as unprocessed as possible for optimal results.

Whenever you make significant change to your eating plan allow 2 weeks as a ‘test’ then measure your results and then make further changes if you need to.

So there you have some quick and simple tips to get your healthy meal plans on track and help you bust through frustrating plateaux.

Make a few simple and considered changes and you’ll be right back on track to seeing the results you’re after.

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Transformation Story- Julia

I’ve been asked again and again to show the fantastic results my clients have had.
Often we’re too busy having fun to take photos. which is a good thing, I think!

This made me realise that my system gives great results – but I don’t shout about it enough!
So, this year, my 30th in Fitness, I decided to reduce my group exercise teaching program so I could concentrate on Semi-Private and Personal Training and my On-line plans, that helped – in combination, so many of my clients achieve brilliant FAST fat loss and more importantly give them the tools to stay healthy and fit because the lifestyle changes they made are all sustainable.

Julia came to me via another client- as most do. – thanks Nic.

A joy to teach, always enthusiastic, willing to give anything a go.
She introduced 3 of her friends too!

She joined small group fit camps, attending 3 times a week. These 30-35 minute sessions never repeat, roll through a 5 week training progression.

I took photos when she came in for her body composition analysis. So Here are some before and after shots…
They are proving a bit tricky to add into this blog but the will appear soon!

The sessions in her plan included HIIT, Tabata, MRT, MCT, Circuits and many other formats to ensure maximum effect in the least amount of time.
My sessions are hard work – F.A.S.T stands for Fast, Anearobic, Strength Training… So you can expect to sweat, work harder than you ever have before but leave feeling exhilarated.
Safety is my priority, and my years of experience means I can accommodate most people- no matter what size, shape or fitness level they are.

I think Julia is a fantastic example of how you can completely transform your body and rework your lifestyle to include a balance of fun, work and wellness.

To follow in Julia’s footsteps text “JULIA” to 07831 680086 for a 7 Day Free Trial.

MONEY BACK GUARANTEE – all my program’s have a full money back promise
If you sign up and then don’t get results you get your money back- simple.

Fat loss Tip #14

Fatloss Tips from 1000’s of people that succeeded in losing over 50lbs.

14. Start
How do you expect to accomplish your goals if you never work towards achieving them? Beginning is half the challenge. Don’t be afraid of failure. People who lost over 50 pounds stopped waiting for things to happen, and went out and made things happen

As a fitness instructor I hear people say things like
“When I loose weight I’ll join a gym”
” when I’m fitter I’ll get a trainer”

Very frustrating! I know that with the right support and guidance, which shouldn’t be never ending or extremely demanding, results should and do come with ease and quick enough to motivate more effort.

I’ve just read a Facebook post from a lady who has been following an online video style workout. Having completed the fitness sessions she’s now doing Yoga. She has lots of followers and
Now she is putting people off with silly tails of her injuries and accidents.
I’m horrified that she could influence her readers away from a demanding, effective fitness route by attempting exercises that a qualified I structor would build up to over months not weeks!

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Yoga is about fitness, yes. But it’s a lot more than that! It’s a practice- unlike general fitness you strive for perfection through this practise – along the way you will learn to control stress and your breathe- balance strength and flexibility and so develop healthy posture and a pain free mobile body.

Trying to follow a video while upside down in a balance and then complaining the exercise is at fault when you fall over or hurt yourself is silly!

Go to a class, they aren’t all about chanting and meditation or about being a vegetarian or would be Buddhist!

I teach Fitness Yoga which is widely available in the community and via Health Clubs – so easy to try.
Go get a trial class- it’s great cross training for any sport, is offers a change of pace from other group exercise sessions, you will find it demanding and powerful- but taught by a real person. A teacher that will observe, adapt the program for you, coach you into and out of your postures will ensure you are safe.

Add the yoga DVD to the other dusty exercise videos on your shelf and save hours of your precious time in A&E or with your Physical Therapist!,

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Fatloss Tip #13 Stop Making Excuses

These are tips from 1000’s os people successful in losing over 50lbs.

14. Stop Making Excuses
Successful people made the shift and realized that the reasons for why they weren’t reaching their weight loss goals were actually just excuses. It was a hard idea to accept, but once they were honest with themselves, they spent less time making excuses, and more time finding ways to accomplish their goals.

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