Hot Yoga Questions?

Update : 5/10/14
We have 3 weekly Hot Yoga classes running now.
Sunday Trojan Free Fighters 11:00 £6
Monday Oxstalls campus 18:00 FULL
Wednesday Hayden Hill 20:00 £7.50 pay as u go. 4 species remain.
BOOK NOW. By text to 07831 680086
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You may be thinking about trying a Hot Yoga class with us but have some questions…
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I’ve Heard People Often Faint!
Many people find their first class is Horrible !
their second is OK and their third Good. But even if you struggle and have to rest or leave the room to cool down you will feel better and better in yourself. That’s why people get hooked, even if they’re not particularly bendy.
You will feel very, very hot. You may feel a bit tingly, dizzy or light headed. If you do, sit or lie down, ask for help or make your way into a cooler area.

Do I Need To Be Good At Yoga?
No, you can be a complete beginner. Obviously if you do other fitness training or sport you’ll be bodily aware and be able to find positioned a bit quicker.
Everyone in class will find restrictions and tight areas in their body, but remember ‘Practise makes perfect’ most important these sessions are YOUR practise. There is no Right or Wrong way to do Yoga – just a better way to work towards.

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How Long Till I Feel Good At Hot Yoga?
Bikram beginners yoga class is a real barometer on how well you are caring for your body. Many factors affect your class, including diet, hydration, sleep, and stress. Hydration includes water and electrolytes I use Coconut water in the hours leading up to a class. You may learn the hard way that caffene affects your hydration, two cups of coffee and a Red Bull before class just won’t do it!
When you know you’re are coming to Hot Yoga you must prepare the day before.

Is Hot Yoga Dangerous?
Danger is living your whole life ignoring the signals your body gives you. Bikram yoga helps you become aware of those signals. It’s not about being tougher than someone else. Don’t go into a posture so deeply that it generates sharp pain. Focus on your breathing throughout evey posture. Discover which muscles you can relax in each position. And always remember that the most important posture is Corpse Pose.

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How Often Should I Practise?
Do ten classes and you will be amazed at the results. Practice for a year and your life will be transformed.
I teach 4 times a week and really feel the difference in my other training if I miss my deep stretch- if I could I’d teach Hot Yoga more than once each week – maybe if you want more we can do that for you?

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Will There Be Chanting or Meditation?
NO – is the short answer. My background is in Fitness, Teacher Training and definitely NOT Chakras, Oriental Medicine or making wild health claims for specific poses. If you decide to include these areas of Yoga in your practise that’s completely fine.
I see my role is making this fabulous movement method relevant and valuable to as many people as possible.

We look forward to helping you get the best out of each session – remember if you want help in class – Call Out! If you have a question – Just Ask…

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

Tips Before You Start Hot Yoga

Hot Yoga Tips #1
Bring to class: a water bottle, a beach-size towel, and your yoga mat ( although we have a nice padded floor- so don’t worry if you don’t have one)

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Hot Yoga Tips #2
Wear lightweight, form-fitting clothes. Women typically wear shorts, a sports bra, and a tank top and men usually wear shorts and a tank top or go shirtless.

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Hot Yoga Tips #3
No mobile phones on the mat. Secure your phone and keys in lockers.

Hot Yoga Tips #4
Drink plenty of water, including an extra litre on the day of class. Try coconut water.

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Hot Yoga Tips #5
Avoid eating heavy foods in the two hours prior to your class. It is best to come on an empty stomach.

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Hot Yoga Tips #6
Arrive 10-15 minutes early to class the first day so we can give you guidance and help you find the right spot in the Sweat Box.

Hot Yoga Tips #7
Class will begin as promptly as possible; in order to respect the meditation of the other students, late arrivals (after 5-6 minutes) will not be admitted.

Hot Yoga Tips #8
Be prepared to sweat a lot and have LOTS OF FUN!

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Most important if you want a spot in class you must remember to book!

My Hot Yoga classes run on Sundays 11:00 from 3/8/14 at
Trojan Free Fighters
Martial Art School
Cheltenham
GL51 8PL
07976 001161

Or text me on 07831680086
Email jaxallenfitness@gmail.com

Eat Clean. Train Smart. Feel Great!

Pre-Stretch – Dont Bother!

Pre-Stretch – Dont Bother!

Stretching before working out actually weakens your muscles by 30%.
Pre-game stretching could actually increase your risk of injury.
No study I’ve found has shown pre-stretching (before a workout) has ever prevented an injury!

You are better off doing your stretching after a workout; try lifting some light weights to warm up, or doing a little walking before cardio.

I always consider that my clients have dressed, travelled, changed, arrived in my studio – so pretty warm and ready to go…. A little muscle activation, core work and practise of any complex movements planned for that day will prepare you and help you focus well enough.

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.