7 Challenges – 7 Days

7 Day Challenge

Are you up for a challenge?
Are you prepared to make a few SMALL changes to get GREAT health results?
Give these 7 simple challenges a go…
Add one in each day – or if YOU want to go for all 7 TODAY!

We’ll check in next week and see how you get on…..

Monday
Walk 20 minutes everyday

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Tuesday
Drink 64oz water everyday

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Wednesday
Eat 5 servings of veggies everyday

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Thursday
Wake up and think about 3 Positive things everyday

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Friday
Workout 3 times every week

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Saturday
Take 2 cold showers a week

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Couldn’t find a picture for this one – so here’s one of my dog Betty – finishing a frozen fruit smoothie! It was a hot day !!

Sunday
Read instead of watching TV or Facebook before bed
at least once a week

Eat Clean. Train Smart. Feel Great!

Jax

To Go Paleo Or Not? Part 1.

To Go Paleo Or Not? Part 1.

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I’m probably asked more often about this diet plan than any other recent fads..due in no small degree to the many cross-fit gyms opening up. I think Paleo has a lot going for it, I follow an almost Paleo diet – low or no processed foods, but I do add in legumes and pulses. I also eat quite a lot of fat from our own free range pork.
So, have a read and see what you think, there are some very interesting points in this and the next 3 parts.
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The Paleo problem:
Examining the pros and cons of the Paleo Diet.
By Brian St. Pierre
Unless you’ve been living in an actual cave, you’ve probably heard all about the Paleo – or “caveman” – diet. Maybe you’ve even tried it. A little meat here, some fresh veggies there. Perhaps going grain- or processed-food-free. It’s a cool idea that captures the imagination. But is it healthy? And does it work? That’s what we’ll explore in this article.

What we’ll cover
In this article, we’ll give you a definitive guide to the Paleo diet.
First:
We’ll define just what “Paleo” refers to.
We’ll explain what’s so special about hunter-gatherers.
We’ll review how and what ancestral-style eaters actually do.
Then, we’ll explore the ideas and evidence critically.
What does Paleo promise?
What evidence supports ancestral-style eating?
What might cause our chronic 21st century health problems?
Is the Paleo diet truly primal?
What does our GI tract tell us?
Finally, we’ll give you the all-important conclusion:
What should YOU do with all of this?

“Paleo” defined
The Paleo, or primal, diet is based on two central ideas.
We adapted to eat particular kinds of foods.
To stay healthy, strong, and fit — and avoid the chronic diseases of modernity — we need to eat like our ancestors.

A brief history of eating
Our oldest cousins, the earliest primates, lived more than 60 million years ago. And, just like most primates today, they subsisted mainly on fruit, leaves, and insects.
About 2.6 million years ago, at the dawn of the Paleolithic era, things began to change.
Our early human ancestors started rockin’ the opposable thumb and big brain adaptations. They started using stone tools and fire, and, as a result, slowly changed their diet.
By the time truly modern humans came on the scene about 50,000 years ago, our ancestors were eating an omnivorous hunter-gatherer diet.

The basic Paleo diet
And thus we arrive at a model of a Paleo diet that includes:
animals (meat, fish, reptiles, insects, etc. — and usually, almost all parts of the animals, including organs, bone marrow, cartilage, and organs)
animal products (such as eggs or honey)
roots/tubers, leaves, flowers and stems (in other words, vegetables)
fruits nuts and seeds that can be eaten raw

Recently, many Paleo proponents have suggested that eaters start with the above, then slowly introduce grass-fed dairy (mostly yogurt and other cultured options), and small amounts of “properly prepared” legumes — meaning legumes that have been soaked overnight.

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Watch out for part 2 next Friday. We’ see what industrialisation and farmaculture has done for us…..

Eat Clean. live Well. Feel great !

Jax

Mission Visible Abs At Any Age – #7 Treats

Visible Abs Over 50

#7 – Treat yourself
This sounds too good to be true. When you reduce caloric intake, your fat burning hormones can reduce by 50% in just 4 or 5 days.

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So to keep your fat burning hormones happy, make sure you increase your calories with a ‘treat meal’ at least every seventh day. Of course this makes more than just your hormones happy

*Don’t go overboard here, especially if you’re side lined with injury. Typically a ‘treat meal’ can be a slippery slope to excess. My suggestion here is to PLAN.
Have just enough of your favourite food for your treat and then throw or give away the rest so it doesn’t ‘accidentally slide down your throat and become your main food for the next week!

Why You Should Eat Eggs EVERYDAY, Yes Everyday….

The simple egg is a neat nutritional powerhouse that has been called ‘nature’s multivitamin’ because they’re packed with antioxidants, vitamins, minerals and healthy fats, and it’s all stored in one very convenient package. Here are five reasons why you should be eating more eggs.

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They help you stay slim
Eggs are very high in protein meaning that they help you stay full for longer. A study in the International Journal of Obesity revealed that overweight adults who ate two eggs for breakfast went on to eat fewer calories throughout the day, compared to those who ate the same amount of calories in bagels. Eating eggs for breakfast will ward off those hunger pangs until it’s time for lunch.

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They’re nutritional sunshine
Vitamin D is vital for all of us and has many benefits including cancer prevention, developing healthy bones and even improving your mood. We tend to rely on the sunshine for vitamin D, but the UK weather means that 50% of us sun-starved island dwellers could be deficient. Eggs are one of the only food sources of vitamin D, making them nutritional sunshine.

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They make you beautiful
Eggs are packed with keratin, a protein that makes up 70% of your hair, and is vital for the growth and repair of every cell in your body. Keratin helps your hair and nails grow strong and healthy, and helps to keep you looking young and beautiful. You don’t just have to eat your eggs to benefit either – putting egg directly onto your hair can help repair and condition it.

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They’re good brain food
As we age, our brains start to shrink which is a phenomenon known as brain atrophy and can be a precursor to Alzheimer’s disease. Eggs are full of vitamin B12 and lecithin, which can fight brain atrophy. The yolk is full of choline, a nutrient that makes acetylcholine, a messenger that communicates between the brains and the nerves, and is also great for your memory.

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They’re incredibly versatile
Selenium, folate, pantothenic acid, vitamins B12, A, E and D, iodine, phosphorous, iron, thiamine, zinc, lutein, zeaxanthin: this list of good stuff in eggs is almost endless, as is the variety of ways to cook them. Whether they’re boiled, poached, fried, scrambled, steamed, baked, in an omelette, in a quiche or you’re brave enough to eat them raw, eggs are perfect at any time of the day. Our favourite tip is to keep a few hard-boiled eggs in the fridge – perfect post-workout or when you need an emergency snack.

Eat Clean. Live Well. Feel Great.

Jax

Perfect Hot Yoga Preparation.

Perfect Hot Yoga Preparation.

3 Days before class
Avoid caffeine and start increasing water intake.

1 day before class
Drink 1 ounce of water for every pound of body weight. Example you weight 10 stones/140 pounds you must drink 70 ounces/3.5pints of water

Get Your Kit Together
You must bring a towel – ideally a large one to cover your (optional) yoga mat and a small face towel.

You should come dressed for the beach – that means as little as modestly possible. Your skin needs to sweat – technical fabrics like dri-fit – will encourage it’s healthy cooling effect.

Hot Yoga Day
3 or more hours Pre Class
Eat a light fruit based breakfast. Add avocado, nuts and seeds and perhaps some oatmeal to make an energising smoothie.

2 hours Pre Class
Sip water – large quantities will ‘interrupt’ your practise. (loo visits)
Fast – no more food until after class.

Arrive in good time for your Class
Find your spot as directed
Set out your towel
Face towel and
Drink bottle- make sure it’s full.
Expect to drink 4oz every 15 minutes.

During Class
You may rest in child’s pose on the mat or find a cooler spot at anytime AFTER pose 3.
However, stay in the room if at all possible, to get used to the heat and humidity.

After Class
Re-Hydrate, re- hydrate Coconut water or a sports drink. You need electrolytes and water.
Re-feed – your post workout nutrition will have a HUGE effect on both weigh and fat loss.
Choose easily absorbed carbohydrates and fast acting proteins

Post Workout Nutrition RECIPE
1 bottle Lucozade Sport (not diet) plus 20g of your chosen protein powder. Within 20-40 minutes of the end of your class. This will promote muscle repair and growth plus energy replacement. You might bring this with you to class.

Hope to see you soon.

Jax Allen

Hot Yoga Pre Exercise Readiness Questionnaire

The Physical Activity Readiness Questionnaire

Please Download, Print, complete and either email to
Jaxallenfitness@gmail.com or bring with you to your first class.

Being physically active is very safe for most people. However, you may decide to check with your doctor before you increase your current level of activity.
The PAR-Q has been designed to identify the small number of adults for whom physical activity may be inappropriate or those who should have medical advice concerning the type of activity most suitable for them.

Answer yes or no to the following questions:

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? …………………..

2. Do you feel pain in your chest when you do physical activity?……………..

3. In the past month, have you had chest pain when you were not doing physical activity? …………………

4. Do you lose your balance because of dizziness or do you ever lose consciousness? ………………….

5. Do you have a bone or joint problem that could be made worse by a change in your physical activity? …………………..

6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? …………………..

7. Do you know of any other reason why you should not do physical activity?
…………………..

8. Are you Diabetic, have raised Blood Pressure (Hypertension), Respiratory Disease? ……………………

9. Know, hope or suspect you may be Pregnant? …………………..

10. Do you have a BMI of 30 (obese)? …………………..

If you answered NO to all 10 questions

Please sign here ………………………………………………

Write your Name ………………………………………………

Emergency Contact Name ………………………………..

Emergency Contact Number ………………………………

Your Contact Tel. Number ………………………………….

Your Contact Email……………………………………………

If you answered yes:
If you answered yes to one or more questions, are older than age 40 and have been inactive or are concerned about your health, you must consult a physician before substantially increasing your physical activity.

You should ask for a medical clearance along with information about specific exercise limitations you should follow. .

In most cases, you will still be able to do any type of activity you want as long as you adhere to your recommended guidelines.

Hot Yoga is taxing and stressful, it will make you sweat and you must hydrate before and rehydrate during and after classes.

If you are new to Yoga, Hot Yoga and formal exercise we advise you join a course within the first 4 weeks so you can progress with the group.

Rests and drink breaks are planned into the early sessions to allow heat and humidity acclimatisation to take place.

Most Important
Enjoy Yoga and make it Yours!

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Tips Before You Start Hot Yoga

Hot Yoga Tips #1
Bring to class: a water bottle, a beach-size towel, and your yoga mat ( although we have a nice padded floor- so don’t worry if you don’t have one)

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Hot Yoga Tips #2
Wear lightweight, form-fitting clothes. Women typically wear shorts, a sports bra, and a tank top and men usually wear shorts and a tank top or go shirtless.

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Hot Yoga Tips #3
No mobile phones on the mat. Secure your phone and keys in lockers.

Hot Yoga Tips #4
Drink plenty of water, including an extra litre on the day of class. Try coconut water.

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Hot Yoga Tips #5
Avoid eating heavy foods in the two hours prior to your class. It is best to come on an empty stomach.

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Hot Yoga Tips #6
Arrive 10-15 minutes early to class the first day so we can give you guidance and help you find the right spot in the Sweat Box.

Hot Yoga Tips #7
Class will begin as promptly as possible; in order to respect the meditation of the other students, late arrivals (after 5-6 minutes) will not be admitted.

Hot Yoga Tips #8
Be prepared to sweat a lot and have LOTS OF FUN!

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Most important if you want a spot in class you must remember to book!

My Hot Yoga classes run on Sundays 11:00 from 3/8/14 at
Trojan Free Fighters
Martial Art School
Cheltenham
GL51 8PL
07976 001161

Or text me on 07831680086
Email jaxallenfitness@gmail.com

Eat Clean. Train Smart. Feel Great!