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!

——————————————————–

Day 13 New Year New You : HANGER! Do You Have It?

20140113-230411.jpg

Do you find yourself hanging on the fridge door, looking for something to eat, but you don’t know what?

Do you start the week full of good intentions, but by Tuesday you’re in the biscuit tin?

Do you run out of meal ideas by Wednesday and revert back to starchy carb. Based meals?

Do you crave cereals, bread and pasta as soon as you even think about eating better?

Do your friends, family and work mates tell you to “Just GO eat something!” And tell you you’re irritable and difficult?

If the answer is yes, you probably have HANGER!

20140113-230846.jpg

So, what is it – well, it’s a term I’ve stolen( with permission) from Kelly, one of PT clients!
Hanger is when you are Hungry and Angry…. The urge for nutrition and calories – a survival essential – takes over.

You might experience the symptoms shown above and or these too….

1. Bad Temper
2. Cravings
3. Wanting food, but don’t know what
4. Feeling hungry at bedtime and in between meals
5. Inability to stick to your plan
6. Restlessness
7. Headache, aches and pains
8. Generally feeling unwell, tired
9. Finding your meals unappealing
10. Lack or energy and enthusiasm

If this sounds like you…

20140113-230530.jpg

SPOT CHECK
– your total daily calories – too few?
– your portion sizes – too small?
– your range of foods – too restricted?
– your food groups- some missing?

20140113-231012.jpg

Aim for 60% Proteins, 30% Fats, 30% Carbs….

Your total calories relate to your body composition

You should aim for 30 different foods each week

You should eat a rainbow of good every day

Remember your body can’t change if you starve it, in terms of calories or nutrients!

FEED THE MUSCLE – food/ calories in
BURN THE FAT – exercise/calories out

Train Hard, Eat Clean Expect GREAT Results

Jax xx

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….

20130719-133346.jpg

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

Follow me on Twitter. @jaxallenfitness
For daily hints &tips
Friend me on Facebook. Jax Allen
For interest pages, group & Offers

Party Season Survival Checklist

Here’s a user-friendly Holiday Survival NUTRITION Checklist for you to use – it’s pretty cool and it works 😉

The Ultimate Holiday Survival Guide Nutrition Checklist

Use the following nutrition checklist to stay on track during the holidays.

For each of the 10 NUTRITION standards you meet in the outlined checklist below, you earn ONE point.

If your goal is to maintain your weight during the holidays, then you MUST achieve at least 5 total points each week.

If your goal is to reduce your weight and lose body fat during the holidays, then you MUST achieve at least 8 total points each week.

___ Did you say NO at least 90% of the time when the sweet tin or plate of biscuits was passed around the office or your workplace?

___ Instead of bringing a dessert or chocolates to work for everyone to enjoy , did you bring something more healthy like a veggie or fruit platter with a healthy dip? Make sure it’s festive – Use green, red, orange and white veggies and fruits!

___ Did you skip the bread and breaded appetizers at holiday dinners and parties? Remember, bread and flour products are useless carbohydrates devoid of good nutrition.

___ Have you told yourself that sugar and sweet treats will kill you? Avoid eating sweet treats by eating protein

___ Did you eat healthy, balanced meals containing protein, whole carbohydrates and fats the day of a holiday party instead of starving yourself and “saving” your calories?

___ Did you stay away from alcohol at 90% of your holiday events? Remember: alcohol causes your body to store fat and not able to burn fat for days, and when you add sugar to it, it makes it even worse.

___ Did you stick to mostly protein and veggies at holiday dinners and parties?

___ If you have to bake holiday treats over the next two months, did you bake something low in sugar and high in fibre, protein and healthy fat? Remember that artificial sweetened foods are not any better. Stick with less real sugar or use Stevia/Agave Nectar and you’re body will look better

___ If you can’t exercise due to holiday commitments, did you keep your carbohydrate intake lower and focus mostly on proteins, vegetables and some fruits?

___ If you know you’re going to eat more carbs than your body needs at a holiday event, did you plan this into a carb cycling routine? The day prior, eat a lower carb diet, and then the day following, eat a no carb diet – Give yourself an extra point if you also did a damage control workout.

Follow these guidelines, make sure you get your points every week – you’ll lose fat rather than gain it….

Watch out for the Work Out Checklist to help you achieve your body transformation goals….

Eat Clean – Train Hard – Expect Success!!

Jackie Allen FitnessSolutionsUK.com ©

Sensitive To Sugars?

Sugar Sensitivity Test Rates Tolerance to Carbohydrates

Determining Your Sensitivity to Sugar and Eating Habits
Directions: If the statement applies to you, put the number of points (in the brackets) on the line. When you are done, add the points and look at the key below for what the total means.
(5) _____ I have a tendency to higher blood pressure.
(5) _____ I gain weight easily, especially around my waist and have difficulty losing it.
(5) _____ I often experience mental confusion.
(5) _____ I often experience fatigue and generalized weakness.
(10) ____ I have diabetic tendencies.
(4) _____ I get tired and/or hungry in the mid-afternoon.
(5) _____ About an hour or two after eating a full meal that includes dessert, I want more of the dessert.
(3) _____ It is harder for me to control my eating for the rest of the day if I have a breakfast containing carbohydrates, than it would be if I had only coffee or nothing at all.
(4) _____ When I want to lose weight, I find it easier not to eat for most of the day than to try to at several small diet meals.
(3) _____ Once I start eating sweets, starches, or snack foods, I often have a difficult time stopping.
(3) _____ I would rather have an ordinary meal that included dessert than a gourmet meal that did not include dessert.
(5) _____ After finishing a full meal, I sometimes feel as if I could go back and eat the whole meal again.
(3) _____ A meal of only meat and vegetables leaves me feeling unsatisfied.
(3) _____ If I’m feeling down, a snack of cake or cookies makes me feel better.
(3) _____ If potatoes, bread, pasta, or dessert are on the table, I will often skip eating vegetables or salad.
(4) _____ I get a sleepy, almost “drugged” feeling after eating a large meal containing bread or pasta or potatoes and dessert, whereas I feel more energetic after a meal of only meat or fish and salad or veg.
(3) _____ I have a hard time going to sleep at times without a bedtime snack.
(3) _____ At times I wake in the middle of the night and can’t go back to sleep unless I eat something.
(5) _____ I get irritable if I miss a meal or mealtime is delayed
(2) _____ At a restaurant, I almost always eat too much bread, even before the meal is served.
Total _______
KEY:
Scores of 20 or less indicates that you are a person who can do well on low fat / high complex carbohydrates diet, and might do well as a vegetarian. These diets are approx. 10% to 15% fat, 15% to 20% proteins, and 65% to 75% carbohydrates by calories.
Scores of greater than 25 need diets lower in simple sugars, like sweets, alcohol and starches, but higher in protein and fats. The higher your score, the more fastidious you should be regarding your protein to carbohydrate ratios at each meal and the more important the following tests. The “Zone Diet” of 40% complex carbohydrates, 30% protein and 30% fat is a good example of the diet you might follow. Indeed, the Zone Diet is also known as the 40-30-30 Diet.
Scores that are very high may do well to consider high protein, moderate fat, low carb strategies like the Atkin’s Diet, The Caveman Diet. Regular exercise is also a vital component in any program to optimize blood sugar control.
The higher your score, the more at risk you are for the all too common dysglycemias: hypo-glycemia, Syndrome X, and adult onset diabetes, a major disease of aging.
Having your blood pressure, cholesterol, and triglycerides checked in a “cardiac risk profile” blood test is a good idea then, as high blood pressure and high blood lipids are signs of Syndrome X. Having your doctor test your blood sugar and insulin level is indicated as well with higher scores if you are middle aged or older.
Sugar Sensitivity Test Rates Tolerance to Carbohydrates
Created on 28/05/2010 21:52

How To Choose The Best Eating Plan…

HOW TO CHOOSE THE BEST EATING PLAN?
Obesity is an epidemic. Fortunately, we have a great understanding of the biochemical mechanisms responsible for obesity. The fact is, of all the overweight people, only about 25 percent of them overeat. The vast majority of these people (75 percent) suffer from a condition known as hyperinsulinemia. This condition of excess insulin is a result of the over-consumption of carbohydrates and may only be controlled by restricting their intake. Merely counting calories alone will not work!It is important to determine how your body reacts and handles food BEFORE you begin your diet program. Once this has been established, your goal of becoming trim and healthy will become a faster reality. We suggest the following program to maximize your results:STEP 1:
ESTABLISHING YOUR METABOLIC TYPE
Before beginning any diet program, you should understand how your individual body handles food. Take the following tests and tabulate the answers as instructed. Circle the number next to each statement that applies to you then total each of the three tests individually.

Test 1 Calorie Sensitivity

1. You had a normal body weight when younger but slowly gained weight after age 30.
2. You are presently overweight but by less than 25 pounds.
3. You have a normal appetite – get hungry at mealtimes.
4. You have a few, if any food cravings.
5. You have maintained the same basic eating habits all your life.
6. You eat three meals per day.
7. You have gained a certain amount of extra body weight but seem to have tapered off (not continued to steadily gain more and more weight).
8. You have few or none of the symptoms associated with poor carbohydrate metabolism (see list below).
TOTAL _YES ANSWERS :

Test 2 Carbohydrate Intolerance

1.You are more than 25 pounds overweight.
2.You have had a tendency to be overweight all your adult life.
3.You have been overweight since you were younger.
4.You have a poor appetite and skip meals often.
5.You prefer not to eat in the morning.
6.You have food cravings that temporarily go away when starchy or sugary foods are eaten.
7.There are foods that you feel you could absolutely not do without.
8.Your waist is bigger than your hips (men). Your waist is more than twice the size of your hips (women).
9.Most or all of the symptoms associated with carbohydrate intolerance on test three apply to you.TOTAL YES ANSWERS _:____

Test 3 Carbohydrate Symptomatology

1.Nervousness
2.Irritability
3.Fatigue & Exhaustion
4.Faintness, dizziness, cold sweats, shakiness, or weak spells.
5.Depression
6.Drowsiness, especially after meals or in mid-afternoon.
7.Headaches
8.Digestive disturbances with no obvious cause.
9.Forgetfulness
10.Insomnia
11.Needless worrying
12.Mental confusion
13.Rapid pulse, especially after eating certain foods.
14.Muscle pain
15.Antisocial behaviour
16.Over-emotional, crying spells etc.
17.Loss of libido
18.Leg cramps
19.Blurred vision
20.Shortness of breath, sighing, and excess yawning.
21.Cravings for starch and sugar-rich foods.
TOTAL YES ANSWERS :
What Does this all mean? …….

Test 1
If you answer yes to the majority of these statements you are likely consuming more calories than you are burning and need to follow our calorie restriction program.
If you scored more yes answers on test one than on test two… You are likely calorie sensitive and need to follow a low calorie program (1200 calories for women and 1400 calories for men).
If you had more yes answers on test two than on test one..You are likely carbohydrate intolerant and need to limit your total carbohydrate intake (Between 30-50 grams per day).
If you also scored eight or more yes answers on test three…You are almost certainly not only carbohydrate intolerant but have progressed to stage two of hyperinsulinemia and are also hypoglycaemic.

The Carb Quiz

The Carb Quiz

This is an easy quiz to fail. It determines your sensitivity to carbohydrates, and many people are overly sensitive to carbs – especially overweight people. The worse you score on this test, the more likely you’ll benefit greatly by restricting your carbohydrate intake. Be honest in your responses.

How to score your answers
(0) if the sentence does not apply to you
(1) if statement is sometimes true or describes you moderately well
(2) if they are often true or describe you quite well
1. My fat storage is more in my abdomen than my hips or thighs.
2. Dinner doesn’t feel complete without dessert.
3. Right after I eat sweets or something high in starch, such as a big dinner roll, I feel satisfied and content.
4. I tend to get hungry an hour or two after meals.
5. I really enjoy caffeinated drinks, and feel great after a cappuccino or a diet cola.
6. I love Italian food and Chinese food, probably even more than rich French food, or high-fat American cooking.
7. It makes me feel good to chew gum, or to have a mint or a piece of hard candy in my mouth.
8. For snacks, I would usually prefer chips or a bagel over nuts or an apple.
9. I drink diet soft drinks almost every day to cut back on calories.
10. High-fat, non-sweet foods such as beef or butter are good, but they’re not my weakness.
11. High-fat, sweet foods, such as rich desserts, are extremely tempting to me, even though I know they are too fattening.
12. Diabetes runs in the family.
13. When I get hungry before a meal, I’m pretty uncomfortable, and really need to eat.
14. I have to watch myself, or I’ll drink more alcohol than I really should.
15. I’ve never stayed at my ideal weight for more than about a year.
16. I take a serotonin-influencing antidepressant, such as Paxil, Zoloft, or Prozac.
17. Hunger definitely affects my mood. When I’m hungry, I get irritable, and sometimes feel spaced-out.
18. When I start eating ice cream, cookies, or other favorite sweets, it’s hard to stop, and I sometimes eat more than I’d planned to.
19. When I’ve tried low carb diets, I’ve felt good, but I really missed my high-carb foods.
20. I think I gain weight more easily than most people.
21. It seems to me as if my metabolism has really changed for the worse as I’ve gotten older. I have to eat less and exercise more just to keep from gaining weight.
22. I sometimes wake up in the middle of the night feeling hungry.
23. If I don’t get lunch on time, it’s very hard to work.
24. Several times almost everyday, I think about food while I work.
25. I seem to have less willpower about eating than I do about other aspects of my life.

Compare Your Results to the Chart Below
3 – 8 Excellent score. your carb metabolism functions well.
9 – 12 You have a few problems with carbs, but are basically in control of them. However, you might benefit from replacing high GI/GL with Lo GI/GL carbs to prevent future problems.
13 – 25 Possible trouble. You probably need to restrict sweets and most of the starch you eat in order to have the same metabolic advantages of a person with a healthy carbohydrate metabolism. Choose vegetables and protein based meals to avoid sugars and starches which cause your problems.
26 – 50 Be wary. Get busy. You have significant dysfunction of carbohydrate metabolism and are probably already suffering from hypoglycemia or hyperglycemia. You need to limit sugar intake and cut starchy carbs too to restore healthy carbohydrate metabolism. Strictly limit starches all of which should be wholegrain.
50 or over You’re in trouble, and you should deal with it immediately. You probably already suffer from Syndrome X, or are heading for it. If you don’t do something to prevent it, diabetes is a very realistic possibility. A diet based on protein, nuts, seeds and vegetable and some fruits will probably improve your quality of life almost immediately.

Unfortunately, in our current carbohydrate obsessed culture, a score of 25 to 50 is not all that uncommon. It is not cause for alarm. But it is cause for action.
We encourage you to learn about the food you eat and to choose foods that will help control your blood sugar level. Jax 25/3/11 ©