Ready For A Yoga Challenge?

Try my Yoga challenge.

Yoga is the perfect blend of flexibility and strength, challenging you physically while renewing you psychologicaly.

But apart from all that – give the sequence a go – we run it as a challenge for the members at Fitness4Less in Cheltenham.  We have been practising the elements throughout October. At the end of the month we will perform the complete sequence and see who can finish the most sequences.

Make sure you’re nice and warm before you give it a go!

Let me know how you get on…

Fancy a Pilates challenge next?

Jax Allen

Fatloss Workshop Friday Evening. 02/08/13. Cheltenham

Fatloss Basics Workshop (back by popular demand)
Friday 18:00 – 21:00

1. Fatloss Forever – never ‘Diet’ again!
2. Snacker, Binger, Nibbler or Grazer? – What’s your eating style? And is it right for you?
3. Smart Fasting – how to make it fit your lifestyle.
4. Q&A – it’s all about you!

Light, healthy meal, drinks and ever a little Pink Fizz!

I’ll include a workout if you want one…. But only if its requested. Remember we have a Fatloss session on Saturday at 08:30.

£20 per person if you book and pay now (PayPal to info@fitnesssolutionsuk.com) or electronic bank transfer.
£25 on the door.

Spaces Limited so book now, please

More info? Text me 07831 680086. Or
Email me Jaxallenfitness@gmail.com

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Transformation Story- Julia

I’ve been asked again and again to show the fantastic results my clients have had.
Often we’re too busy having fun to take photos. which is a good thing, I think!

This made me realise that my system gives great results – but I don’t shout about it enough!
So, this year, my 30th in Fitness, I decided to reduce my group exercise teaching program so I could concentrate on Semi-Private and Personal Training and my On-line plans, that helped – in combination, so many of my clients achieve brilliant FAST fat loss and more importantly give them the tools to stay healthy and fit because the lifestyle changes they made are all sustainable.

Julia came to me via another client- as most do. – thanks Nic.

A joy to teach, always enthusiastic, willing to give anything a go.
She introduced 3 of her friends too!

She joined small group fit camps, attending 3 times a week. These 30-35 minute sessions never repeat, roll through a 5 week training progression.

I took photos when she came in for her body composition analysis. So Here are some before and after shots…
They are proving a bit tricky to add into this blog but the will appear soon!

The sessions in her plan included HIIT, Tabata, MRT, MCT, Circuits and many other formats to ensure maximum effect in the least amount of time.
My sessions are hard work – F.A.S.T stands for Fast, Anearobic, Strength Training… So you can expect to sweat, work harder than you ever have before but leave feeling exhilarated.
Safety is my priority, and my years of experience means I can accommodate most people- no matter what size, shape or fitness level they are.

I think Julia is a fantastic example of how you can completely transform your body and rework your lifestyle to include a balance of fun, work and wellness.

To follow in Julia’s footsteps text “JULIA” to 07831 680086 for a 7 Day Free Trial.

MONEY BACK GUARANTEE – all my program’s have a full money back promise
If you sign up and then don’t get results you get your money back- simple.

Personal Training Sale

SUMMER SALE
48 hr Limited Time Offer for you if you’ve missed training for a while.
Re-activate your semi- private training with me at my Hayden Hill Studio GL51 0SW

35% Discount
100 for £310 or
200 for £600

ACT before end of June and get in shape for Summer.

Start before the end of July 2013

You can bring a friend and share your pack with your training buddy!

Packs may be used for any session including Yoga, Pilates, Yogalates and Fatloss.

100 packs are balid for 26 weeks & 200’s for a full year.

There’s never been a better time to re-activate your training.

Daily hints & tips
Follow me on Twitter @jaxallenfitness
Friend me on FaceBook
Jax Allen

Eat Clean
Train Hard
Get Great Results

Jax x

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Getting Nowhere on Your Weightloss Plan?

Getting Nowhere On Your Diet?
Stuck on a Weight Loss Plateau?
Want Support to Get You Started?

Why You Need Body Composition Analysis with me.
You’ve decided to make some changes, you decide to go on a diet. You plan to start on Monday- because everybody does! It must be a law or something.
Then you follow your plan, if you’re wise you let everyone know so they support you.
You avoid those around you that have NO self control and want to tempt you- they want you to stay like them! (over-weight & unhealthy)
PROBLEM_ after a few days you feel you’re not getting anywhere, you’re waistband is till tight and you feel hungry- ALL THE TIME!

You can’t see any progress because you didn’t record your Starting Point! Seems obvious, right?
But, most don’t weigh or even better measure themselves. They don’t want to know how they’ve let themselves go…..

In my experience you will double your chances of success if you bite the bullet and make proper records.
I offer this measurement and much more….

I will measure your body fat, your hydration level, muscle mass, bone mass and the dangerous fat around you tummy and calculate your Metabolic age- which is a great indicator of your fitness and health.

I won’t leave you with a string of figures that mean nothing to you. I give a report with some ideas and suggestions to get the best progress possible.

After helping many clients – I know that monitoring your journey Bi-weekly plus completing a 3 day diet diary GUARANTEES success!

Get in touch NOW to arrange your Starting Point assessment. It takes 30 to 40minutes. You will benefit from it and realise how to be successful and maybe why you’ve failed in the past.

Starting Point Assessment
7 Day lead time to allow for Diet Diary, Activity, Health & Fitness status questionnaires.
Often your initial assessment will be an option when you choose your Free session included with my transformation plans
Appointments are available daytime, evening and weekends.

First appointment F.REE with your session packs (PT, Fitness, Fatloss & Pilates)
£25 as a one off OR £20 as an add on to your Personal Training, Fitcamp or Pilates membership.

BOOK NOW text me on 07831 680086

Follow me on Twitter @jaxallenfitness
Friend me on Facebook Jax Allen

Do Pilates and Bring Your Grand Mother….

Joan chooses Pilates for her Well being.

Joan chooses Pilates for her Well being.

Get Moving and Bring Your Grand Mother…..

‘Pilates Past 50’ sessions from JaxAllenFitness.com

“I have some older clients who can articulate their spine better than someone 20 years younger, and their fluidity of movement is expressed in a balanced body that moves confidently through space.”

To reverse the effects of aging in seniors Jax stressed that a, flexible spine, focused mind, strong core, legs and feet were essential to balance any body that is to move gracefully and youthfully.

Pilates focus on balance, flexibility, breathing and strength are some of the methods’ key concepts that help oil the joints and condition the body and mind to reverse the effects of ageing.

British journalist, broadcaster and politician Joan Bakewell is now in her seventies and has been doing Pilates for over a decade. Pilates, she says ‘ I want stability.’

Bakewells senior Pilates workouts gives her “a tremendous sense of well-being.” Pilates addresses almost all of her functional needs at this stage in her life. “I didn’t want exercises that left me puffing and red in the face, nor did I want to pound machines.’

‘What I wanted was Subtlety, thoughtfulness and at my own place in a quiet and peaceful setting.”

Jax Allen offers Pilates and other fitness training to combat the effects of ageing, stress and improve well-being in Cheltenham and Gloucester for everyone no matter what age or ability level.

Twitter  @jaxallenfitness      Facebook  Jax Allen     Blog  www.JaxAllenFitness.com

4 Minute Fad Sweeps Fitness Industry?

There’s a ‘new’4 minute addiction that’s sweeping the nation that’s
proven to be BETTER than 30 minutes of normal, boring cardio.

Canadian researchers at Queen’s University tested a workout using
workout “finishers” style of training against long cardio.

(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

– 22 college-aged women did 4 workouts per week for 4 weeks
in one of three groups.

Group A: did 30 minutes of treadmill running at 85% max heart rate

Group B: did 8 rounds of 20 seconds of a single exercise (burpees,
jumping jacks, mountain climbers, or squat thrusts) with 10 seconds
of rest between rounds.

Group C: did nothing (they were the non-training control group).

Results: Both training groups increased their aerobic fitness levels
by the SAME amount (about 7-8%).

That’s right, the short workout finishers (of ONLY 4 minutes)
worked just as well as 30 minutes of cardio!

So it IS possible to get healthy in just a few minutes a week.

Shocking? Yes, but that’s not all.

ONLY Group B, the workout finishers style training, increased
muscular endurance in common exercises like chest presses, leg
extensions, sit-ups, and push-ups.

And finally, this intense but brief training method used by Group B
also resulted in greater overall workout enjoyment.

Make sure you read that last sentence one more time IT IS KEY…

Enjoyment is VITAL to consistency when it comes to any hobby or interest. Exercise is no different – otherwise you’ll never follow through and get the results you need for a healthy life.

The Canadian Scientists concluded that “extremely low volume body-
weight interval-style training” will boost cardiovascular fitness just as
well as common cardio while giving you BETTER improvements in muscle
endurance.

All in only 4 minutes.

My training system (est. 2009) includes ‘finishers’ and ‘sizzlers’ that offer these benefits, ensuring fantastic results for my clients. Including fast & furious, short bursts into the many styles of metabolic sessions I offer.

And best of all, my clients don’t have to change what they do- I constantly change workouts to prevent boredom and guarantee results!

I add “Finishers” to my favorite workouts to double results and create a 38 to 48 hour “after-burn”…

And still NO cardio.

My secret weapon is “finishers” the way we end or ‘Sizzle’ through our workouts is essential for long term Fatloss.

So don’t be surprised when you find yourself with NEW definition in muscles
you haven’t seen before after trying my system.

If fact I’m so sure you’ll get fast shape-up results I offer 100% money back guarantee!

I believe in my system- so will you!
Check out my client testimonials at
http://www.fitnesssolutionsuk.com

Get in touch for a FRee trial for you or a friend…
Text ‘FATLOSS’ to me NOW!

These 4 Foods Accelerate AGING (beware!)

These 4 Foods Accelerate AGING (beware!)

 

Do you eat these harmful foods that AGE you faster?  Some are even deceptively marketed as “healthy”

Avoid or minimize these and look 5-10 years YOUNGER

 

I’m not particularly bothered about getting older, but that’s probably because I think I’m ageing OK.  I’m fit enough to have a go at most things, my lean muscle is good and I keep my body fat% is under control. I feel able to keep up with girls half my age and wouldn’t worry about the prospect of a swimsuit beach holiday..  BUT I think that’s down to the choices I make when it comes to exercise, smoking and alcohol and especially food…..
Due to biochemical reactions in your body that occur with every type of food you eat on a daily basis, some foods age you FASTER than your real age, while other foods help to FIGHT aging.

Eat the wrong foods regularly, and you can look and feel 10 or more years OLDER than your real age (not fun!) … but eat the right foods, and over time, you can start to look 5-10 years YOUNGER than your real age.

 

Three of the processes that go on inside your body that have a MAJOR impact on your rate of aging are called “glycation”, “inflammation”, and “oxidation”.  When we talk about aging, we’re not just talking about wrinkles on your skin or how thick your hair is… we’re also talking about factors that you can’t see, such as how well your organs function, and whether your joints are degrading.

 

Yes, I’m sure you’ll agree this is much more important than just how you look superficially (although improving BOTH IS BETTER!)

So let’s see how your rate of aging can be directly related to the foods you might eat every day, and how to protect yourself…

 


Food #1 that ages you faster: 

Wheat (yes, even “whole wheat”)

Before I tell you why wheat can actually speed up the aging process in your body, let’s clarify some simple biochemistry in your body…

This deals with “glycation” in your body, and substances called Advanced Glycation End Products (AGEs).  These nasty little compounds called AGEs speed up the aging process in your body including damage over time to your organs, your joints, and of course, wrinkled skin.

So with that said, what is one of the biggest factors that increase production of AGEs inside your body?  This may surprise you, but high blood sugar levels over time dramatically increase age-accelerating AGEs in your body.

This is why type 2 diabetics many times appear that they have not aged well and look older than their real age.  But this age-increasing effect is not just limited to diabetics.

So, let’s get back to how “whole wheat” relates to this…

Here is a little-known fact that’s often covered up… but the fact is that wheat contains a very unique type of carbohydrate (not found in other foods) called Amylopectin-A, which has been found in some tests to spike your blood sugar higher than even pure table sugar.

 

In fact, amylopectin-A (from wheat) raises your blood sugar more than almost any other carbohydrate source on earth based on blood sugar response testing.

 

This means that wheat-based foods such as breads, bagels, cereals, muffins, and other baked goods often cause much higher blood sugar levels than most other carbohydrate sources.  As you know now, the higher your average blood sugar levels are over time, the more AGEs are formed inside your body, which makes you age FASTER.

 

You’ve probably heard about the potential health-damaging effects of gluten (also found in wheat) in the news recently, but this blood sugar aspect we just covered is not talked about that often, and is yet another reason to reduce or eliminate wheat-based foods in your diet.  Your body will thank you by aging slower and looking YOUNGER!

 

Another problem with wheat-based foods and aging…

As it turns out, baked wheat products contain carcinogenic chemicals called acrylamides that form in the browned portion of breads, cereals, muffins, etc.  These carcinogenic acrylamides have been linked in studies to possible increased risk of cancer and accelerated aging.  Note that acrylamides are also found in high levels in other browned carbohydrate sources such as french fries or any other browned starchy foods.

Don’t worry though… There’s a trick that you can use to protect yourself from these carcinogenic acrylamides, and it has to do with eating the RIGHT foods that COUNTERACT damage from these nasty chemicals.
Food #2 that ages you faster:  Corn-based foods

 corn syrup, corn cereal, corn chips, corn oil

 

This is quite a variety of stuff that you might eat every day… we’re talking corn chips, corn cereals, corn oil, and also the biggest health-damaging villain that gets most of the media attention, high-fructose corn syrup (HFCS).

We already talked in detail in the last section about wheat regarding the blood sugar process and it’s relation to age-accelerating formation of nasty “AGEs” in your body.

Well, corn-based starchy foods such as corn cereals, corn chips, etc also have a big impact on blood sugar levels and therefore can increase AGEs in your body and accelerate aging.

 

But here’s another nail in the coffin for corn… it turns out that scientists have found out that the fructose in HFCS causes 10x more formation of AGEs in your body than glucose!  Yes, that’s right… that means the HFCS you consume daily in sweetened drinks, and most other processed foods (yes, even salad dressings and ketchup) contribute to faster aging in your body… as if you needed yet another reason to avoid or minimize HFCS!

 

We’re not finished yet… it gets even worse…

Another major issue with corn-based foods and corn oils is that these foods contribute excessive amounts of omega-6 fatty acids to your diet, which causes an imbalance in your omega-3 to omega-6 ratio and leads to inflammation and oxidation within your body. Another example of corn-based foods aging you FASTER.

 

My advice:  Avoid or reduce corn-based foods like corn chips and corn cereal as much as possible. These aren’t as bad as wheat in relation to blood sugar, and they don’t contain gut-damaging gluten like wheat does, but they are still bad for you.  Corn syrup or corn oil, avoid as much as you can if you want to stay lean and young looking.

 

 

Food #3 that ages you faster:  

Sugar, sugary foods, certain starchy foods
Again, we get back to the relationship between your average blood sugar levels and blood sugar spikes over time, and how that can increase those age-accelerating compounds called AGEs in your body.

Sugar is an obvious one to avoid.  You’ve heard how bad it is for you 1000 times before for many other reasons, including your waistline and developing type 2 diabetes.

But now you also understand the aging effect of sugar.

Instead of sugar, consider using a natural non-caloric sweetener like Stevia in your daily coffee, tea, in baking, and other sweetening needs.  This dramatically helps you control your blood sugar response and thereby help slow aging.

This also means that you should think twice about sugary desserts, sugary cereals, chocolates, and other sweets that are contributing to aging you faster.

 

A good trick to satisfy a sweet tooth is to have 1-2 squares of dark chocolate after dinner instead of a normal full dessert that most people choose.  You only get about 2 grams of sugar in 1-2 squares of dark chocolate as opposed to 40-80 grams of age-accelerating sugar in a typical cake, ice cream, or brownie type of dessert.

 

Keep in mind that some starchy foods like white rice, oatmeal, and white potatoes can also have significant impacts on your blood sugar and thereby can increase formation of AGEs in your body.  These foods are best kept in small portions if you decide to eat them, and balanced with healthy fats and protein to slow the blood sugar response.

 

 

Food #4 that ages you faster:  

Soybean oil, canola oil, or other “vegetable oils”
I know these have been marketed to you over the years by giant food companies as “healthy”, but if you understand the biochemistry and how these highly-processed oils react inside your body, you would quickly see how false that is.

First, anything labelled soybean oil, canola oil, corn oil, vegetable oil, or cottonseed oil (these are in a LOT of processed foods you probably eat) have usually been refined under extremely high heat and use of chemical solvents such as hexane.

This leaves you with an oil where the polyunsaturated fats have undergone a lot of oxidation and are therefore VERY inflammatory inside your body, producing free radicals, damaging your cell membranes, contributing to faster aging, heart disease, and other possible health problems.

 

If you want to avoid the health-damaging effects of soybean, canola, corn and other “vegetable oils”, make sure to avoid them as much as you can, and instead opt for truly healthy oils and fats such as extra-virgin olive oil, avocado oil, virgin coconut oil (a healthy source of MCT fats), and grass-fed butter (a great source of healthy CLA fats).

 

 

Start you De-Ageing Process Today !!

Three Step Plan to Shed Pounds of Unwanted Body Fat

3 weeks-7days-24hrs

Three Step Plan to Shed Pounds of Unwanted Body Fat

These 3 Steps Will Shock Your Body Into Losing Fat By Eliminating Toxic Foods, Re-gaining ‘Muscle Control,’ & Telling Your Body That You’re Ready For Change.

If you really want to lose weight and/or bodyfat, it’s time you try something a bit more ‘logical,’ where all of your bases are covered and no stone is left unturned. Diet or exercise? Both of course! (don’t trust anyone tries to convince you otherwise – long term you’ll gain more fat than you had before)

Step 1: Stop thinking about ‘fat content’ or ‘calories.’

 

You’ve been misled. ‘Nutrient density’ is far more important than ‘caloric intake’ — choosing the right foods results in greater energy, less cravings, and a clearer mind. As for ‘fat content,’ choose non-fat or lo-fat foods and you’ll consume way too much and end up depositing extra body fat because they don’t satisfy your need for nutrients or flavour.

You see, your body will deposit any food as fat if you eat the wrong ratio. As backwards as it seems, your body doesn’t simply deposit ‘dietary fat’ as body fat.

On the other hand, there may be certain foods you’re eating right now that get broken into sugars, which ultimately lead to greater fat storage and weight gain.

Step 2: Exercise LESS, not more — quality over quantity.

 

You’ve been taught to watch the calorie counters on machines while you do cardio, but they aren’t even close to accurate. In fact, they have no idea how many calories you’re burning.  Just think about it – how many people do you know that control their calorie intake, go to the gym and pedal, step, jog and row away hundreds of calories 4 or 5 days a week – EVERY week.  You know the ones – same time, same machine, same body shape…..

What’s more important is your body’s response after exercise.

As with most things in life, it’s quality over quantity — it’s all about training the muscles that will burn the most fat, change your shape, and speed your metabolism so you’re never married to a CV machine ever again.

Our workouts are varied, quick, interesting, taxing, fun, hard work and DEFINITELY work… just ask some of the clients ….

Like Julia – who lost 4 or 5 pounds in a week;

Yas who proudly showed off her 6 pack this Summer;

Ellie who is mistaken for her daughter’s sister ALL the time;

Mike & Mark who definitely needed new suits after 4 weeks training.

Karen who has lost 2 stone and looks like a trainer in her slinky kit

And me – 5 lbs of belly fat gone in 3 weeks on one of our simple plans.

Step 3: Self-communicate — your body has no idea what you’re trying to do.

 

Signaling fat loss is as important as your method. Your body tries to stabilize, as a means of survival. You hit your body with intensity, and it fires back with fatigue and hormonal destabilization; however, let your body know why you’re being intense, and it will help you lose fat.

It’s essential to be ready, prepared and motivated for every workout.

 

Have ABSOLUTE TRUST that you WILL get results.

 

Be Confident in YOUR ABILITY to succeed

 

UNDERSTAND what you are going to achieve each session

 

ASK questions – Learn how to prepare, how to recover, how to acknowledge results

 

ALWAYS RECORD your progress – don’t avoid the tape measure or the camera

 

BE ACCOUNTABLE for your journey.

 

NO EXCUSES – only YOU can put in the effort

 

80 – 90% EFFORT every workout

 

Its SIMPLE – It WORKS – for ANYBODY and EVERYBODY!!

 

 

Join Us on January 7th – for a 7 Day Detox – FREE to members

 

It’s included in our 14 Day for £14 Plan which runs till 14th February.

 

You can attend classes in the studio with me or join us online for daily workouts.

 

A private blog will give you daily instructions, food lists, and much more.

 

Menu suggestions, articles and access to back ground information so you understand why you’re making the changes and getting the results.

 

Our plans are all tested on real people, backed by REAL science and NOT promoted by any manufacturer or supplier – in other words no hidden sales pitch.

 

If you live locally you can come to the studio on a Friday night or Saturday morning to be weighed, measured and photographed.

 

Our machine will analyse your scale weight, body fat%, hydration levels, BMI, Metabolic Age, Internal Fat% and Muscle mass for each Limb and Torso.  So you’ll know if you’re eating enough and heading in the right direction.

 

This 14 Day Package makes an Ideal Gift for a friend or relative – or if you’ve been out of training for 3 months or more you can treat yourself.

 

 

 

 

FITCAMP Classes Run –

Monday to Friday       06:30 – 07:10

Saturday                   08:30 – 10:00

Monday, Wednesday & Friday  09:00

Tuesday & Thursday               09:30

Monday – Thursday                19:10

Friday                                   18:10

 

We also run 7 weekly Pilates, Pilates Fusion and Yogalates sessions to complete your training.

 

Our 5 week training cycle will challenge your fitness, shock your metabolism and help you recover and relax.

NO Repeating programmes

NO Boring Cardio

LOTS of fitness toys – Med Balls, Kettle Bells, TRX, Bands & Balls

 

Small group training is a great way to get individual attention, get support from the group and have fun.

 

‘It’s like Personal Training only better – ‘cus I can afford to do it often enough for it to work!’

 

WARNING: These plans require effort on your part….

With respect:

  • If you’re not willing to do a bit of work, remain disciplined for a short period of time, or believe that you can actually hit your goals, you’re lost already.
  • If you think you are different to everyone else,  then you’re not even giving yourself a chance to succeed.
  • shock my clients, but I shock them into shape, safely. If you want to be my client, it’s best you prepare yourself. Fair enough?

These Fat Loss Plans will test you — with A TON of effort in the next few days, you’ll see a measurable results – no matter how fit or unfit you are. However, it’s not easy coasting, and it WILL require a lot of self-control, but only for a limited-time.

 

Are You ‘Truly’ Ready To Succeed?

You can decide in the next few minutes, you can booked up ready for Day 1 of 14, or 7% done with this program.

Your body can change rapidly, and you will be able to surprise yourself — but it all starts with you.

 

What’s The Catch?

No Catch, we even offer a Full Money Back Guarantee – does your PT or Gym do that?…

Get In Touch Soon… You Deserve a Healthy start to 2013

JaxAllenFitness@gmail.com or by text 07831680086

 

 

Get In Touch now to register, receive you welcome pack or gift certificate….

 

Jaxallenfitness@gmail    email me direct for more info.

Or text me on 07831 680086

 

 

 

 

Refresh & Renew Your Muscles After Training

Refresh & Renew Your Muscles After Training

 

Help avoid injuries and speed recovery with this regeneration routine

 

ATR Active Tissue Releases will improve your muscle tissue quality, banish trigger points, knots and tightness.

 

  Exercise Kit   Reps/Time
1 Arch Rolls Golf Ball Left / Right 30 secs
2 Quads / Hip Flexor Foam Roll Left/Right 30 secs
3 Adductor Foam Roll Left/Right 30 secs
4 Hamstring Foam Roll Left/Right 30 secs
5 I T Band Foam Roll Left/Right 30 secs
6 Quad/Hip Flexor

Kneeling back foot elevated

Stretch Left/Right 10
7 Hamstring

Straight Leg

Rope Stretch Left/ Right 10
8 Hamstring

Supine Bent Knee

Stretch Left/Right 10
9 I T Band / Glute

 

Rope Stretch Left/Right 10
10 Adductor Rope Stretch Left/Right 10

 

Invest some time in your recovery and you’ll train better and feel great.