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

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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!

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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…

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

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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….

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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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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 ©