Fancy a Yoga Challenge?

To keep you moving over the Christmas break…

A short video to give you an idea of what we get up to!
Don’t worry the class isn’t ALL moves like this. Lots of variations and simplifications are offered too!
As a non member you can attend for £2 a session ( when you buy a set of 5 for £10) you’ll also get 2 hours free parking in Beechwood Arcade.

Enjoy!
as my friend Yogameg would say
Stay Bendy!!
Jax

2015 Transformation Challenge

This one is for locals ….

Relaxing Fatloss Workout
Newly discovered….
Requires little effort, chat while u exercise.
Attend when u like
Eat what you like, when you like…..

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But seriously….
If you’re looking for an EASY way out, then Google “Pipedream Workout” and maybe you’ll get lucky.
BUT
If you want guaranteed results or your money back join my
2015
Transformation Challenge
Minimum 3 studio sessions a week. (no maximum)

Follow this link to see our weekly class schedule
http://www.jaxallenfitness.com/weekly
Or look up the page here from the menu.

Your transformation plan includes
Nutrition Coaching, Recipes, Body Composition Analysis, bi-monthly workshops & membership to our
private online support group
£50 per month.
Guaranteed Results or your
MONEY BACK!
Sign up before 1/1/2015 for these
FREE Bonuses
7 day FREE TRIAL plus 7 Day Detox plan to kickstart your transformation.

Sign up before Xmas for 21 Day FREE TRIAL too.

Email me –
jaxallenfitness@gmail.com or
Text – ‘2015’ to 07831680086

Have. Great Holiday Season
Eat Drink & Be Merry
Jax

Christmas 2014 Celebration

An evening of Burlesque and Fun
At Elmscroft Community Centre – that’s where my Super Seniors group meet.
Saturday 13th December.
Book your tickets NOW they are going FAST!
We are buying regular tickets £12 as I think you get a better view of the stage from the middle of the hall. We went to the first event held by Kitty Ribbons and they have gone from strength to strength! Bound to be a laugh.
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The community centre is off Barnwood road in Gloucester GL2 0SS
Lots of free parking and Bar.

Book tickets using the link in the photo.

See you there.

Jax & Co

Low Back Pain?

Low Back Pain?
What Causes Your Pain?

If so, have you ever truly fixed the issue, or do you ‘just’ get out of pain?

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It’s amazing to realise that many people expect to have back pain at least 1-3x per year because of an ‘old back injury.’ The bad news is – that the injury is there all the time, and it’s stopping you from getting into great shape. In fact, you’re accepting less from your body than you should.

Also, it’s worth noting that any low back pain is going to force you to ‘inhibit’ or ‘turn-off’ most of your muscles – the end result: You’ll get far less out of every exercise you do.

If you’re able to get out of pain, and you don’t have to watch what you do for most of the year, you should be able to feel that way all the time. Instead, you might always be worried that you’re going to do something that will “throw your back out” again. That’s no way to live.

Let’s talk about what happens when your ‘ back has gone” There are really only 5 possibilities:

1. Herniated Disc – typically associated with pain/numbness down one/both legs, relief with backwards bending, standing, and walking. You’ll typically have pain with coughing, laughing, sneezing, bending, twisting, and lifting.

2. Stenosis Flare-up – this is extremely rare unless you are 55 years or older, and it’s a disorder of narrowing canals where your nerve roots exit from your spine. Basically, because there’s less room for the nerve to begin with, pulling a muscle or ligament can create swelling in this area, which further irritates the nerve root, causing pain down one/both legs. In this case, you’ll typically find relief by forwardbending, sitting, or riding a bike. Standing, walking and backwards bending tend to cause more pain.

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3. Stuck Facet Joint – this is the most common of them all, as it tends to happen quickly, take a week or so to “resolve” as your spinal column adjusts, and then the pain goes away. Imagine two of your vertebrae ‘kinked’ on one another, as if you’re bending to the side, but your body remains straight. Now, your body tries to keep you upright, so it starts side-bending other spinal segments in the opposite direction to keep you upright. In reality, what you need to do is ‘unkink’ the problematic segment and relieve your pain altogether. This type of injury tends to cause you to deviate to one side when forward or backward bending, and you’ll often find that you’re more comfortable if you slightly rotate your trunk to the left or right, instead of facing forward all the time. It’s hard to find a comfortable position unless you sit/stand, or lay slightly rotated or in an awkward position.

4. Muscle Strain/Sprain – this is an acute injury, and you’ll know it. It’s often associated with a ‘burning’ sensation when the injury first happens and blood rushes to the area, is clearly identified to have associated pain with movement, and stretch. It’ll feel like any other muscle you’ve ever strained, in that contracting or lengthening the muscle causes pain. Since most muscles on your back either help you extend or rotate your trunk, these movements tend to be the most painful.

5. SI Joint Pain – this is pain where your pelvis and spine meet, or that radiates out to the side of your hip, deep in your buttocks, or occasionally in the groin. Rarely, you’ll feel pain in the front of your mid-thigh when you have an SI joint disorder. Movements that cause irritation of this injury are transition movements. It tends to hurt when going from laying to sitting, sitting to standing, or standing quietly to walking. Generally speaking, you’ll want to repeatedly twist your hips or crack your back when you have this, but the real goal will be to ‘untwist’ your pelvis or ‘de-rotate’ your sacrum. This responds well to a figure-4 stretch for your piriformis, posterior pelvic tilts, and balance-oriented exercises like balance board squats, etc. It tends to subside when you’re in one position for awhile, but it sucks when you go to move.

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Improve your mobility, increase core strength and release tight muscle to balance your posture …. Core Restore Pilates on Tuesday evenings might be a good addition to your maintenance plan.
If you’d like to try a class message me –
Jaxallenfitness@gmail.com or via Facebook

Jax Allen

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Why I Hate Pilates…..

Well, I don’t actually hate Pilates…

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Let me rephrase that–
I remember my first ‘proper’ Pilates class. I recognised some of the exercises rom dance class years before. Others were similar to the body conditioning I was teaching at the time – goodness my core and my abs were sore.

So I now have a love/hate relationship with it.

Which is why I’ve shared this story from Sylvia from Barbados to share with you the importance of a strong core using Pilates.

You see, Sylvia is an expert in Pilates and she filled me on the program that I once thought was only for dancers and older women.

Take it away, Sylvia …

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#1 Tip For Lookin Sexy with Pilates

by Sylvia Favela

After having my son the thought of feeling sexy was a far-fetched fantasy.

My body changed in ways I never thought were possible.

My insides felt like mush and didn’t feel sexy with how I looked. Even before having my son I hated how my body looked.

I did the same old thing everybody did.

I walked myself into those big gyms and went as hard as I could.

Well, after a few months I was looking better but my body felt and looked like a square box.

Sure my clothes started to fit better and I was finally able to look at myself in the mirror without being disgusted.

But there was still something missing, I wasn’t feeling sexy about how I looked and felt. I knew something had to give, sure I’m a mom but I wanted a sexy slim physique and there was no way my body should stay like this.

I secretly envied the sexy looking bodies I’d see on TV and I wanted to feel and look sexy in and out of clothes.

I jumped in and tried Pilates; I thought what the heck why not.

I can’t explain what an amazing feeling it was after one workout.

I felt muscles I never knew I had and my entire body felt tighter and firmer.

As I continued my Pilates workout my body changed drastically.

The full body workouts and deep core exercises transformed my square sloppy frame into a slim toned physique.

My stomach is flat and tight, my waistline smaller (something I never thought possible after having a baby) I developed lean, tone, muscle definition in my legs and arms.

In Pilates I had finally found the missing link to looking and feeling Sexier and Younger.

I now walk taller, leaner and with confidence.

And people are shocked when they find out I have a 11-year-old son!

And guess what?

Pilates is one of those things that sort of grows on you over time.

But, what I can tell you is developing core strengthen is crucial to maintaining a strong, fit, balanced body to help reduce the risk of long-term injuries.

And Pilates has certainly done that for me.

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Thanks, Sylvia! Great story.

Pilates has rightly earned the reputation of helping you develop deep core strength, flexibility and regain your youthful body again.

Seriously though … I don’t really hate Pilates.
But I do hate how it’s ALWAYS challenging, demanding and engaging
But LOVE LOVE LOVE how it changes bodies for the better.

Join one of my classes free to try for yourself!

Go to
http://www.jaxallenfitness/weekly for my current class schedule

Enjoy

This email was sent to jaxallen13@aol.com

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.