Recover Better with Yoga!

3. Recovery yoga

YOGA WILL HELP YOU RECOVER

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Unfortunately, when I tell people to take days off from their training program they tend to stop moving altogether on those days—often sitting at a desk for 8 hours before coming home to sit on the couch for 5 more.

“Off-days” become sedentary days, and that makes you very sore when you get back to working out. This muscle soreness stops you moving well, which in turn reduces the effectiveness of your metabolic workouts.

If sore muscles keep you from feeling like you can move, how can you be expected to really work hard during your training sessions?

Remember, you’re going to be doing intense, total body metabolic circuits—if any part of your body is inhibited, it’ll affect how much you’re able to put into and get out of your workouts.

Not to mention that when you feel this extreme soreness, you’re really unlikely to stay consistent with your workouts, and as we all know, consistency is the key to fat loss. If soreness forces you to skip a bunch of workouts, you’re not going to stay on track and you won’t see results.

When your muscles are sore after a challenging weight training workout, what they really need isn’t dormancy—it’s blood flow. That’s why it’s important to incorporate active recovery on your off days, encouraging blood flow to broken down muscle tissue.

Yoga is the perfect form of active recovery because it’s no impact, total body, and works on flexibility and mobility—all in one.

Practicing yoga on your off days will help you train harder on gym days by improving blood flow through active recovery and diminishing delayed onset muscle soreness

Try my
HOT Yoga
Sundays 11:00 @Trojan Free Fighters Cheltenham
Wednesdays 20:00 @ HaydenHillStudio from 17/9/14

Info or to book your spot
text 07831680086
Email jaxallenfitness@gmail.com

Jax

Improve Your Sport With Yoga -2

2. Yoga move Better

YOGA WILL HELP YOU GET BETTER AT YOUR SPORT!

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Metabolic resistance training is the surest way to blast fat and simultaneously gain strength and lean muscle. But strength training can also make muscles tight, and without focused flexibility your body can begin to move inefficiently due to limited range of motion.

When your body moves freely, you will actually be able to recruit more muscles, increasing power output—which means more fat loss. The more you can incorporate your entire body through movement, the more your metabolism will benefit as a result.

But honestly, who has time to stretch?! Stretching is boring, and most of us would rather spend our time hitting the weights and getting a sweat on.

Even when you make time for stretching though, if done incorrectly stretching can actually prove useless. Which means the time that you’re setting aside for stretching is actually a complete waste of time, plus if you’re cold or use bad technique you may tighten up even more.

Yoga will naturally stretch your muscles and mobilize your joints by flowing through a variety of poses. Plus, you get to do so while also doing some pretty fun and challenging things with your body. With this increased mobility, your body will be able to move more efficiently, ensuring that when you lift weights you’ll actually recruit more muscles and burn more fat while you’re at it.

I include gravity stretches where you don’t ‘try’ to stretch at all – these are more about getting into position and letting your body weight and gravity do the work.

These are a VERY effective way to get a permanent change in the active length of tight muscles.

Try our Hot Yoga @ Trojan Free Fighters
Sundays 11:00. £6 per session.

Jax.

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New Tuesday & Thursday Fitcamps

Tabata training returns!
From September 15th we start a new class schedule

Tuesday and Thursday Fitcamps will be Tabata style sessions.

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Great for beginners as the intervals are very short – just 20 seconds of work, followed by 10 seconds rest.
More advanced participants get a real training benefit as they will work faster and so increase the density of their session.

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“Tabata” is the name of a particular type of workout program that provides similar health benefits to other cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training.

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Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

On Tuesdays and Thursdays 06:30 or 19:30 you will find various sessions:-
Fast & Furious, Cardio Core, Kettlebells, TRX, Medicine ball & Powerbag routines.

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Come try a session for FREE!
Text 07831 680086 or
Email jaxallenfitness@ gmail.com

Stay Active
Jax

New Monday, Wednesday & Friday Fatloss Workouts

METABOLIC EFFECT
Metabolic Effect-

What is Metabolic Effect and how does it work?

Rest Based training is unique the client rests when they want and need to!
In fact the more you rest the better your results!!

ME training is a unique type of exercise utilizing multiple joint movements and full body exercisies to create a “ripple effect” on the metabolism. ME training provides real results in less time by:

* Using full body exercises so clients burn maximum calories in minimum time

* Generating the correct intensity to release hormones for fat burning.

* Creating an increased metabolism that lasts hours and even days after exercise (the metabolic “ripple” effect)

* Adding fat burning “lean muscle” to the body so clients burn more calories at rest.

* Using exercises that develop enhanced body function and increased fitness

•Constantly changing the workout so the body never knows what’s coming

What are the benefits?

ME training provides results simply & efficiently. There is no cumbersome equipment, no distractions, and no thinking. Group-personal trainers guide clients through the workout 1 exercise at a time taking the guess work out of exercising. All the client has to do is show up ready to work, the trainers will do the rest. Exercises develop strength, balance, coordination and endurance using weighted resistance, bodyweight, gravity and inertia.

ME offers several options with outdoor, or indoor fitness centers. The beauty of ME training is all fitness levels can participate in and benefit from the workout. This is how it works: Workout intensity is individualized by using heart rate (HR). 3 numbers are important for HR:

1) Max HR- The fastest a client’s heart rate can beat estimated by age

2) 74% of max HR- The level most people burn the max. Fat

3) 85-90% Max HR- Level most need to create a metabolic ripple

Workout intensity is individualized by using exertion rates. The ME Exertion Scale (MES) uses a score from

1-4 to guide intensity.

Metabolic Exertion Scale:

1. You are at rest and your muscles are not being exerted

2.You are at moderate exertion, you can still talk, and feel moderate muscle discomfort

3.You are at high intensity, you no longer want to talk, and/or your muscles are nearing failure or are burning

4.You are at extreme intensity, you have to stop or slow exercise, and/or your muscles have reached full mechanical and/or metabolic fatigue (a ME point).

Clients may defer to minimal exertion activities once they have reached a ME Point. These are known as Defaults and include walking, jogging, jumping jacks, or other low intensity movement. The workout proceeds at the pace of the individual participants. They can get water and rest whenever they need to.

The Metabolic Effect is known in exercise research as “excess post exercise oxygen consumption” or EPOC. EPOC is the technical term used to describe the ripple effect that leads to increased caloric consumption for long periods after exercise. Increases in certain hormones during the ME workout ensure these calories are fat calories, making the body a fat burning machine for hours and even days after activity. Climbing a flight of steps provides an example of EPOC. While walking up the steps, breathing is challenged, however it is not until the top is reached that breathing becomes most difficult. EPOC is representative of this phenomenon on a much larger scale. Since the amount of oxygen consumed is directly related to how much fat is burned, small increases in oxygen consumption added throughout the day lead to significant burning of fat. Since ME training has both a hormonal and caloric effects, it is able to deliver superior results in less time than most exercise programs.

JaxAllenFitness.com is the ONLY place you’ll find true Rest Based Training the Metabolic Effect way in Cheltenham.

Is Kale Dangerous?

Found this on Livestrong

I think this is what Yas was talking about….

I reckon you’d have to go hard at the Kale in your smoothies/juices…

Interesting how the effects of a clean diet is proven to effect blood consistency etc… As detailed here but foods are not always suggested to heal common health conditions…. But then there’s little profit in fruit and veg!

LIVESTRONG.COM
Food and Drink Diet and Nutrition
Protein Dangers of Juicing With Too Much Kale
Dangers of Juicing With Too Much Kale
Last Updated: Mar 13, 2014 | By Heather Topham Wood

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Kale is a leafy green vegetable that is low in calories and high in nutrients such as iron, potassium, calcium and vitamin K. The fact that kale is packed with nutrition makes it a common choice for juicers. However, along with the health benefits of kale juice it is important to be aware of its risks and side effects. Speak to your doctor before consuming kale juice.

Detox Dangers
One cup of kale only contains 34 calories. If you are using other low-calorie items to make your juice, you are not likely consuming a substantial amount of calories with each serving. Problems associated with detox diets that require you to consume a very small amount of calories include muscle breakdown, stomach upset, blood sugar problems and vitamin deficiencies.

Stomach Distress
A side effect of juicing is intestinal discomfort symptoms.
While following a juice diet, you may experience stomach cramps, gas and diarrhea. The ingredients used to make the kale juice can be blamed for these symptoms. The symptoms are related to the ingestion of sorbitol, a type of sugar found in juices that cannot be digested.

Hyperkalemia
Hyperkalemia is a medical condition associated with high amounts of potassium in your blood. Hyperkalemia symptoms may include muscle weakness, fatigue, diarrhea and chest pain. If you are consuming too much kale through your juice diet and you are diagnosed with hyperkalemia, your doctor may recommend a low-potassium diet. Along with kale, other foods to avoid on a low-potassium diet include potatoes, oranges, orange juice, broccoli and spinach.

Too Much Iron
Although it is unlikely, rare cases can develop where you have too much iron in your body. If this is the case, your doctor could recommend reducing your iron intake and avoiding foods such as kale, other green leafy vegetables, beans, nuts, dried fruits and whole grains. High iron levels in the blood cause symptoms such as headache, weight loss, fatigue, skin color changes and stomach upset.

Blood Clotting
Kale is high in vitamin K, with 547 micrograms in a 1-cup serving, which is over 6 times more than the recommended daily intake for adults according to the USDA. The National Institutes of Health reports that Vitamin K is referred to as the “clotting vitamin,” as it contains proteins that promote clot formation. If you are on an aspirin regimen for your heart, or take blood thinning medications, consuming juiced kale will interfere with the amount of medication you need, along with the medications’ effectiveness. If you have issues with blood clotting, speak to your doctor before consuming kale juice.

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So, plenty to consider, but I still think if you include one smoothie a day you won’t have to worry. Personally, I don’t like Kale. But broccoli, cauliflower, spinach are always in my meals.

Eat Clean Stay Active. Feel Great

Jax

Tight Hip Flexor / Quads Prevent 6 Pack!

Why Tight Hips Will Block Your 6 Pack!

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1. Muscle Tightness beats muscle contractions – if your muscles are tight it will inhibit muscles from working or contracting efficiently. A tight HFQ (Hip Flexor/Quad) complex blocks your inner abs from contracting and working efficiently. Therefore they will struggle to develop.

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2. Places the Low back in wrong position – Tight HFQ muscles place your low back and pelvis in a very challenging position when it comes to allowing your abs to work effectively. As a result your abs are always working in a very non-efficient length which again makes it hard for them to develop

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3. Over active Muscle dominate other muscles – everyone does crunches and sit-ups which train the rectus abdominus and hip flexors to often become over active. As a result these muscle become dominate and shut off the obliques and transverse abdominus which are the key muscles behind a 6 pack.

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4. 3 of the 4 Key Abdominal muscles run obliquely or transversely. If your HFQ complex is tight, it will create a loss of Rotation and side bending. Therefore you are unable to train obliquely and transversely so those muscle will not develop.

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Bottom Line
The fact is you must have mobile hips in all 3 planes of motion so you can load and train the abs the way they were wired up to work.

My Hot Yoga will Give the deep stretch to get your hips mobile.

Sundays 11:00 @ TrojanFreeFighters
Cheltenham Book Now! £6

Contact us via
Text: 07831 680086
Email : Jaxallenfitness@gmail.com

To Go Paleo Or Not? PT 2

To Go Paleo Or Not? PT 2

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What’s so special about hunter-gatherers?
About 10,000 years ago, most of the world figured out agriculture. And thus, we moved from the Paleolithic to the Neolithic period.
Planting and farming provided us with a consistent and relatively reliable food supply, without which civilization could never have developed.
Yet the 10,000-year time frame since the dawn of the Neolithic period represents only about 1% of the time that we humans have been on earth.
Many people believe that the change from a hunting and gathering diet (rich in wild fruits and vegetables) to an agricultural diet (rich in cereal grains) gave rise to our modern chronic diseases such as obesity, diabetes, and cardiovascular disease.
This is a fundamental tenet of the Paleo Diet, and a big reason why proponents say we should return to the meat and produce-based diet of our past.
How do “ancestral eaters” fare?
Of course, while we have extensive skeletal remains, cooking sites, and other types of evidence, we don’t have detailed medical records of our hunter-gatherer hominid ancestors.
However, we do have real, live sample populations that we can look at.

A diverse dietary world
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The very few surviving hunter-gatherer populations subsist on a wide variety of diets, from the “nutty and seedy” African !Kung, to the root vegetable-eating Kitavans near Papua, New Guinea, and the meat and fat-loving Inuit of the Arctic.
These foraging diets are diverse and probably reflect the widely varying diets of our prehistoric ancestors, simply because what people ate depended on where they lived: mostly plant-based (in the tropics), mostly animal-based (in the Arctic), and everything in between.
However varied their diets across the globe, most Paleolithic humans likely consumed about three times more produce than the typical American.
And when compared to the average American today, Paleolithic humans ate more fiber, protein, omega-3 fatty acids, unsaturated fat, vitamins and minerals, and much less saturated fat and sodium.

A modern example
The residents of Kitava Island, off Papua, New Guinea, are probably the most famously researched modern hunter-gatherer population.
According to Dr. Staffan Lindeberg, who’s extensively studied their habits, Kitavans live exclusively on:
starchy root vegetables (yam, sweet potato, taro, tapioca);
fruit (banana, papaya, pineapple, mango, guava, watermelon, pumpkin);
vegetables; fish and seafood; and
coconuts. Kitavans are healthy and robust, free of obesity, diabetes, heart attacks, stroke, and acne — despite the fact that most of them smoke!
Things are looking good for eating like a cave dweller
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What Paleo promises
The main idea of a primal diet — as you’ve probably gathered (no pun intended) — is that our ancient human genetic “blueprint” doesn’t match our current 21st century diet and lifestyle.
As a result, our health and wellbeing suffer.

The Paleo diet also makes some key evolutionary assumptions:
Paleolithic hunter-gatherers were robust and healthy; if they didn’t die young from accident or infectious diseases, they lived about as long as we do now.
When Paleolithic hunter-gatherers shifted to Neolithic agriculture, they got relatively sicker, shorter, and spindlier.
Modern hunter-gatherers are healthy, and their health declines when they switch to a modern diet.
What’s the evidence?
While a case can be made for this evolutionary trend, as a matter of fact, hunter-gatherers were not pristine models of health.
To begin with, they certainly harbored various parasites. They were also subject to many infectious diseases.
What’s more, a recent study in The Lancet looked at 137 mummies from societies ranging all over the world — from Egypt, Peru, the American Southwest, and the Aleutian Islands — to search for signs of atherosclerosis.
They found evidence of probable or definite atherosclerosis in 47 of 137 mummies from each of the different geographical regions, regardless whether the people had been farmers, foragers, or hunter-gatherers.
All got hardening of the arteries, no matter what their lifestyle.
Food for thought.

Eat Clean. Live well. Feel great

Jax x<