Workout BEFORE Breakfast?!!

While the benefits of exercises are known to everyone, many tend to give the morning fitness regime a miss due to the heavy work schedule or late-nights. However, morning workouts have more benefits than any other workout during the day — from controlling weight, enhancing mood and keeping you fit and healthy. Did you know it also helps you find your inner creativity?


Whether it is in just writing an article, painting a canvas or churning out ideas for your office meeting; physical activity activates the creative juices and once they start flowing, there is nothing to stop you.You start to look at things positively and feel refreshed and energised to start a new day at the end of a morning workout. To get that much-needed creative boost, set up a regular exercise schedule and see the difference

Once you take a decision to start, stick to it and ensure you get a good night’s sleep.

We exercise Monday to Friday at 06:15 and we’re ready for the day by 07:00. 

Saturday’s we meet at 08:15, every session is different – no boredom with our workouts! 

No 12 week repeating workouts that your body adapts to within just a few classes, your brain goes automatic and you find yourself daydreaming when you should be engaged, working so hard you just about complete each interval. 

If you’re really lucky you’ll work till you fail! That’s when you get fabulous results, not when you coast through as an invisible part of a big group. 

Next time you decide to do something about your fitness and you really mean it – come and join one of our pre- breakfast Fatloss Fitcamps – group Personal Training as its best. Personal attention in a small group – every repetition coached to perfection, every exercise adapted for best results. 

We look forward to seeing you before breakfast soon

Book NOW by text 07831 680086

Or email me : jaxallenfitness@gmail.com

Visit my website : http://www.jaxallenfitness.com

Train Smart.  Eat Clean. Expect Results 

Jax 

How Is Your Abdominal Training  Plan Working? 

Mention abdominal training or core exercises and most people immediately think of sit-ups. Traditionally the go to move to flatten your belly and trim your waist. However, sit-ups are probably THE single worst exercise known for this purpose. 

Rather than balancing the muscles that surround and support your spine the wrong kind of training can cause more muscle imbalances. 

Another visible effect of unbalanced core strength is a pot belly. Yes! Training your abs wrong actually makes you look fatter!…

When you train your abs the wrong way you over-tighten a set of muscles called your hip flexors…

One of the hip flexors — the psoas major — originates on the vertebrae of the lower back and inserts on the top of your thigh bone…

When you shorten and tighten your hip flexors with the wrong kinds of abs training you actually pull your pelvis forward and down. This gives you a sagging belly that makes you look like you’re 5-10 lbs heavier than you actually are!…

And not only will you look fatter than you are… your distorted pelvis will give you serious back pain. Yet the danger to your back can be much more severe…


Here’s where your quest for flat abs can be dangerous!…

Most abs exercises force your spine into extreme flexion – bending or curling forward. Yet we now know this increases something called intra-discal pressure. Basically this is like pressing on a tube of toothpaste and increasing the pressure on the paste inside.

If you press hard enough the toothpaste will squirt out. And that’s exactly what happens to the fluids inside your disc when enough pressure builds up — causing what’s called disc protrusion or worse… disc hernias…

It can take months of careful treatment to recover from disc damage. Pain and discomfort  can stop your normal everyday activities and definitely put a stop to your flat ab dreams. 

So to find the right way for you to train your abs that gives you a healthy core, beautiful posture, and a stunning midsection you have to consider lots of of different factors. 

        Rectus Abdominis

The rectus abdominis is the long muscle that runs from your rib cage to your pelvis. It’s dissected vertically by a thin sheath of connective tissue, and horizontally by tendinous attachments that create six pack abs most guys are looking for. In my experience most folk have to focus completely on reducing bodyfat to get the ‘6 Pack’ look. 

The rectus abdominis helps to flex – bend forward – the spinal column. More importantly it stabilises the trunk  by balancing the back muscles and controls the trunk during movements involving arms and legs. This is the secret to way I train the core in both my Fitcamps and Pilates sessions. 

    The Obliques

The internal and external obliques work like a corset to define your waistline. These cinch you up and give you that V-tapered and slim-waisted look that is hardwired to be attractive to both men and women.

Pilates activates your obliques in a way that “wraps” your core in a protective sheath that will open up a whole new world of abs flattening exercise that’s been shown to work 3x faster than traditional training…

I include a 360′ approach to core or trunk training.  The result is a strong, mobile functioning spine in all directions of movement 

    The Posterior Chain

The posterior chain is simply the backside of your body. Its primary muscles include the lower back, gluteus maximus (butt), hamstrings, and spinal erectors

You may be scratching your head wondering why it’s included in the three Abdominal Fields of Action. Here’s why..

The Posterior Chain is the glue that binds your core together and will allow you to achieve the “spinal neutral” position – or the Natural Arch you’ve heard me talk about in class, that is central to the way your healthy spine works. 

So, when you next think about doing some exercises for your core remember it’s not just sit-ups and crunches you need a 3D approach to balance your posture and protect your spine. 
Train Hard, Eat Clean, Expect Results 
Jax 

Strong Legs = Brain Health!

This one of the reasons we have leg week!  
Long legs could be easy on the eye, but how trim a woman’s legs are, in terms of power, could indicate how healthy her brain will be at old age says a study. (The picture above shows Svetlana Pankratova, Guiness World Records holder for the ‘World’s longest female legs’.)Guinness World Records Site

Puzzling as it may seem, fit legs, could mean a healthy brain for older women. According to a study, legs are better brain health indicators than the heart. The study adds to growing evidence that physical activity benefits both body and mind.

The research, spanning a decade, studied 300 twins to arrive at its initial conclusion. The link lay between the exercise a healthy mind gets, according to the King’s College London team. Leg power is an indicator of sufficient exercise that in turn releases brain boosting chemicals in the body of elders.

Leg power in the 150 pairs of twin sisters aged between 43 and 73 years, was measured across the period by both speed and power of leg extension. Brain power was tested by looking at memory and mental processing skills, reports the BBC.

The twin with more leg power at the start of the study showed better cognition and fewer brain changes associated with ageing after 10 years. This was so, even when other risk factors for dementia, were included.

Lead researcher Dr Claire Steves said: “When it came to cognitive ageing, leg strength was the strongest factor that had an impact in our study. Other factors such as heart health were also important, but the link with leg strength remained even after we accounted for these.”

The reason behind the body-brain physical activity is not well understood. It is also to be determined if memory improvements lead to reduced dementia risk. Every four seconds a new case of dementia is detected globally and by 2050 more than 115 million will suffer dementia.

The benefits of exercise to the brain could come from various factors like reduced insulin resistance and inflammation, and brain growth factor stimulation that release chemicals that keep brain cells healthy, help grow new blood vessels in the brain. A UCLA work in fact proved this link between exercise and growth factors enhancing new neuronal connections in the brain.

Meanwhile, a University of British Columbia study found that regular aerobic exercise like walking seems to boost the size of the hippocampus, the brain centre for memory and learning. Another Georgia University study claimed that 20 minutes of exercise improves brain information processing and memory. Researchers say an hour of walking twice a week is sufficient to keep the grey cells ticking away.

Coca-Cola ‘trying to manipulate public’ on sugar-obesity link

Coca-Cola has spent millions of pounds funding research institutes and scientists who cast doubt on the link between sugary drinks and obesity.


The drinks firm is said to have links to more than a dozen British scientists, including government health advisers, who counter claims that its drinks contribute to obesity.

The revelation of Coca-Cola’s scientific funding comes weeks after the government rejected a tax on sugar sweetened drinks, despite support from Chief Medical Officer Dame Sally Davies, the British Medical Association and TV chef Jamie Oliver.

An investigation by The Times published on Friday revealed the full scale of Coca-Cola’s funding of scientists.

According to the investigation, Coca-Cola spent £4.86 million setting up the European Hydration Institute (EHI), a seemingly independent research foundation which has recommended sport and soft drinks of the sort the company sells to the public, including children.

The newspaper claimed that Ron Maughan, chairman of the EHI’s scientific advisory board, is an emeritus professor from a university which received almost £1 million from Coca-Cola while he provided nutritional advice to leading sports bodies.

Maughan has advised UK Athletics and the Football Association and has also been a consultant for Coca-Cola and other drinks companies since the 1990s, according to The Times.

Coca-Cola is said to have provided support, sponsorship or research funding to a variety of British organizations including UKActive, the British Nutrition Foundation, the University of Hull, Homerton University Hospital, the National Obesity Forum, the British Dietetic Association, Obesity Week 2013 and the UK Association for the Study of Obesity.

Through its trade organizations, Coca-Cola representatives have met government officials and ministers more than 100 times between 2011 and 2014, according to The Times. Coca-Cola is also said to host a parliamentary dinner.

Faculty of Public Health board member Simon Capewell accused Coca-Cola of trying to shape public opinion.

Coca-Cola is trying to manipulate not just public opinion but policy and political decisions. Its tactics echo those used by the tobacco and alcohol industries, which have also tried to influence the scientific process by funding apparently independent groups. It’s a conflict of interest that flies in the face of good practice,” he said.

New York-based nutrition researcher Marion Nestle warned scientists should not take money from Coca-Cola.

In my opinion, no scientist should accept funding from Coca-Cola. It’s totally compromising. Period. End of discussion,” said Nestle, a professor of nutrition, food studies and public health.

Coca-Cola of Great Britain said: “We rely on scientific research to make decisions about our products and ingredients and commission independent third parties to carry out this work.”

Professor Maughan recognized “the need for caution” over industry funding but said that much good research would not otherwise have taken place. Loughborough said its research studies were subject to a strict code of conduct.

Exercise Why Bother?

Excuses! Excuses!
We all have them, we all use them – but should we?
Here’s the one I hear most often…..

‘I just don’t have the time to exercise’
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How many times have you heard this?
How many times have you said this?

Having just coached my group of determined, very busy, working Mums at 06:30 this morning it becomes even more obvious that there really is NO valid excuse when it comes to exercise.

I’m bound to say that, I hear you say, as a Fitness Instructor I KNOW we should ALL move EVERY day.

Not having the time to exercise is a lame excuse (harsh? but true).

The benefits of exercise constantly get short changed. It is true that exercise is good for enhancing weight loss but that isn’t where the benefits stop.

-> Exercise is essentially an anti-diabetes drug.

-> Exercise is one of the few surefire ways to enhance the cardioprotective effects of your ‘good’ cholesterol.

-> I’m in 100% convinced that the 2 most powerful ways that you can slow the aging of your brain and body: exercise and meditation

A client paid me a great compliment the other morning, it was a chilly, dark and soggy morning, yet she had set her alarm, put her kit ready for her pre-breakfast exit to work towards her goals.

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As we warmed up she explained how a friend couldn’t believe she was coming to group exercise so early!
That’s when she paid me the nicest complement –
“The body of an 18 year old when she’s about 50! Is reason enough to get up and do whatever Jax says!”
Very sweet – especially as I’m 57, and I’d be quite happy with the body of a (fit) 30 year old.

Youth is wasted on the young, and all that!

So, don’t waste a bough moment dreaming, thinking and putting off what you need to do.

Go Walk this lunchtime. Not fast, just get moving.

Eat Clean, Train Smart, Expect Results!

Jax

Yoga – Your Way!

5.Yoga Your Way
Even people who have never tried yoga before, or are apprehensive about whether or not yoga is “for them” have fallen in love with my sessions. My style of yoga is specifically designed for gym-goers, Sports people and Athletes of all kinds and can convert even the most skeptical person into a yoga-loving lifter!

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No matter where you are in your yoga practice, these sessions will benefit you exponentially. Whether you’ve never done yoga before, or are an advanced Yogi/Yogini you’ll get a lot of out of these sessions.
Your body will thank you for it!!

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It’s time to include yoga into your life!

Stay Bendy

Jax

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.

Why Yoga – Hot or Not

1. Why Yoga

YOGA USES YOUR ENTIRE BODY (WITHOUT OVERUSING IT)

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My style of flowing yoga is a total body, power based type of yoga practice. So whether you come to Hot or my other sessions you’ll be moving from one pose to the next, using your own bodyweight as resistance. You’ll flow through standing poses, balances and inversions and core focused movements.

In this kind of yoga practice, you’ll use your legs as a base, often attempting one-leg poses, and engage your glutes for stability. You’ll strengthen and sculpt your shoulders through inverted poses and plank poses, and you’ll engage your core THE ENTIRE TIME. With Yoga flow you are constantly moving, and constantly using your entire body.

While these flows can be high intensity, they’re also no impact. This means that even when you aren’t crushing your metabolic workouts, you can use your entire body to tackle fat loss without overtraining.