Fancy a Yoga Challenge?

To keep you moving over the Christmas break…

A short video to give you an idea of what we get up to!
Don’t worry the class isn’t ALL moves like this. Lots of variations and simplifications are offered too!
As a non member you can attend for £2 a session ( when you buy a set of 5 for £10) you’ll also get 2 hours free parking in Beechwood Arcade.

Enjoy!
as my friend Yogameg would say
Stay Bendy!!
Jax

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
…………………………………………………………..
You may be thinking about trying a Hot Yoga class with us but have some questions…
20140718-181729-65849035.jpg

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.

20140718-181913-65953746.jpg

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.

20140718-182608-66368879.jpg

20140718-182608-66368729.jpg

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?

20140718-182815-66495555.jpg

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…

Breathe Better & Release Your Back

#3 Focus on Breathing – Child’s Pose Drill

There are numerous breathing drills to work on. There are some quality drills out there that can be done using balloons, and other tools to help restore proper breathing mechanics. However, my favourite drills are extremely easy to use and require little set up time to perform properly. Here are the top 3 breathing drills.

20140914-184905-67745452.jpg

3 Child’s Pose Breathing- If you’re familiar with yoga at all, then you’ve probably seen this one. The child’s pose is done by sitting back on your heels with your toes plantarflexed (pointed), knees tucked, heels on your butt, and your chest tucked into your knees with your hands along the floor ahead of you. I really like to use this one if someone struggles with getting air into the low back with either the crocodile breath or The other drills i use here. The child pose position allows you to close off your ribs with your knees, and really helps force air into the low back to stretch the spinal muscles in the upper back with each breath. This is a good one if you’re stuck in an extended posture. Getting into some major flexion and controlling a breath will be a challenge, but will be useful in getting your posture back in line.

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

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!

20140914-183914-67154747.jpg

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!!

20140914-184110-67270093.jpg

It’s time to include yoga into your life!

Stay Bendy

Jax

Lose Fat with Yoga!

4. Yoga Fatloss
Most people naturally assume they should be doing cardio on their off days to encourage fat loss, which is actually not the most effective choice. In fact, the absolute best option is something you might not expect: YOGA.

20140914-182606-66366926.jpg

Yes, yoga! I know, you’ve probably never considered yoga as a fat-burning tool. You might think that yoga is lame or isn’t really effective for building lean muscle or losing fat—but I want you to think again.

20140914-182707-66427554.jpg

Yoga isn’t just stretching, and it isn’t always slow. It can be challenging and fast paced, and can even help burn a ton of calories. You’ll challenge your body in far different ways than you would at the gym, and it’s that kind of diversity of movement that will really help take your fat loss attempts to the next level.

20140914-182829-66509579.jpg

Yoga is, without a doubt, the perfect way to add low-impact, high-yield exercise into your routine on days when you aren’t hitting the gym. It’ll help you to recover from intense, metabolic resistance workouts, and won’t steal from the energy necessary to crush it at the gym

Stay Bendy

Jax

20140914-183221-66741343.jpg

Improve Your Sport With Yoga -2

2. Yoga move Better

YOGA WILL HELP YOU GET BETTER AT YOUR SPORT!

IMG_1052.JPG

Metabolic resistance training is the surest way to blast fat and simultaneously gain strength and lean muscle. But strength training can also make muscles tight, and without focused flexibility your body can begin to move inefficiently due to limited range of motion.

When your body moves freely, you will actually be able to recruit more muscles, increasing power output—which means more fat loss. The more you can incorporate your entire body through movement, the more your metabolism will benefit as a result.

But honestly, who has time to stretch?! Stretching is boring, and most of us would rather spend our time hitting the weights and getting a sweat on.

Even when you make time for stretching though, if done incorrectly stretching can actually prove useless. Which means the time that you’re setting aside for stretching is actually a complete waste of time, plus if you’re cold or use bad technique you may tighten up even more.

Yoga will naturally stretch your muscles and mobilize your joints by flowing through a variety of poses. Plus, you get to do so while also doing some pretty fun and challenging things with your body. With this increased mobility, your body will be able to move more efficiently, ensuring that when you lift weights you’ll actually recruit more muscles and burn more fat while you’re at it.

I include gravity stretches where you don’t ‘try’ to stretch at all – these are more about getting into position and letting your body weight and gravity do the work.

These are a VERY effective way to get a permanent change in the active length of tight muscles.

Try our Hot Yoga @ Trojan Free Fighters
Sundays 11:00. £6 per session.

Jax.

IMG_1053.JPG

Why Yoga – Hot or Not

1. Why Yoga

YOGA USES YOUR ENTIRE BODY (WITHOUT OVERUSING IT)

20140803-145340-53620593.jpg

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.

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)

20140718-193345-70425377.jpg

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.

20140718-195321-71601624.jpg
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.

20140718-194052-70852198.jpg

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.

20140718-195417-71657846.jpg

20140718-200052-72052836.jpg

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!

20140718-193039-70239454.jpg

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!

9 Pilates Myths

20140110-224733.jpg

When I tell people that I’m a Pilates teacher, I get a lot of interesting reactions. People who practice and love Pilates are quick to ask their burning questions or express their envy at my “dream” job. But many people who are less familiar with this form of exercise ask a lot of questions—and make a lot of assumptions. They say things like, “Oh, I could never do Pilates,” (and then allude to an injury, health issue, or the fact that they don’t think it’d be challenging enough. Some show confusion, thinking Pilates is the same as yoga. And still others mention having tried Pilates once or twice, but never really “getting” it.

There are a lot of myths and misconceptions about this form of exercise. If you could relate to the examples above—or you’re just interested in learning more about what Pilates can do for you, read on as we crack the top nine myths about Pilates—together.

1. Pilates is just for women.
Pilates was originally designed by a man (Joseph Pilates) and for men. Pilates himself was a boxer and circus performer, and he trained both Scotland Yard and the Hamburg Military Police in self-defense and physical training before coming to New York. His studio was near the New York City Ballet so many dancers went to him for both physical rehabilitation and injury prevention. These days, more women participate in Pilates programs than men, but many male sports teams are incorporating Pilates exercises into their cross training programs.

2. Pilates is like yoga.
While the goal of uniting body, mind and spirit may be the same in both techniques, getting there is quite a different path depending on which mat-based routine you practice. Yoga and Pilates approach movement differently; have different breathing styles; and utilize very different exercises—although there are some overlaps in these movements. In contrast to yoga, Pilates offers more than just mat-based exercise and easily includes work with both large and small pieces of equipment.

20140110-225101.jpg

3. Pilates is too easy.
Pilates is only easy if you aren’t doing the exercises properly. If you are going through the motions without applying the principles of control, centering, concentration and precision, it may feel easy—but you are not really doing Pilates. Properly performed, the exercises should be challenging and rejuvenating for all fitness levels. Because the exercises engage the deepest core muscles, you need to understand how to get the most benefit. That’s why it’s best to take a class with a qualified and experienced instructor who can watch and correct your form as needed.

4. Pilates is too hard.
Pilates can be very humbling, even for people who are in good shape. Many other forms of exercise do not engage the deep core muscles in the same way that Pilates does. A good Pilates class will include instruction for every level of fitness and a breakdown of how to properly perform the movements for your body.

5. You need equipment to do Pilates.
Joseph Pilates invented several pieces of exercise equipment to enhance the mat-based program, but you don’t need any equipment to do Pilates. Mat Pilates classes are available at most exercise facilities and are a great way to get a Pilates workout for your whole body.

6. Pilates only works your core.
While Pilates does build core strength, Mr. Pilates always emphasized that his exercises were for the whole body. He believed the more muscles you use to perform a movement, the more efficient the movement would be. This creates a system of functional strength that applies to all movements. The Pilates system teaches a balance of strength and flexibility, or, “the uniform development of our bodies as a whole,” Pilates often said.

7. Pilates is only for flexible people.
Flexibility is an inherent part of Pilates training, so you will gain flexibility by doing Pilates regularly. The exercises are geared to improving mobility for a more limber body with greater ranges of motion. For those people who are hyper mobile, the core focus creates torso stability so the goal is a balance of strength and flexibility. All exercises can be modified or adapted to suit each individual’s ability level. You don’t have to be bendy to benefit from Pilates.

20140110-225943.jpg

8. Pilates is too expensive.
The area you live in will make a difference on the price of Pilates classes, but you can find affordable Pilates classes almost anywhere these days. Mat Classes can cost as little as £5 and private training from £20. These fees are comparable with most individual exercise classes, whether you take yoga, Jazzercise, Zumba or some other fitness class. But Pilates instructors and believers will often say that the investment is more than worth it, as Pilates almost acts as “daily rehab” in the prevention of mobility issues and injury.
After just a few classes my clients often report being able to sleep through the night without their usual pain!

9. Pilates is only for young, fit people.
There are many approaches to Pilates and the method can have a wide range of applications. Many instructors choose specific populations to target children athletes, seniors, or mums to be. There are also classes and private sessions for the rehabilitation of knee injuries, back problems, hip replacements and more, often taught by physical therapists. Pilates programs support sports programs for equestrians, runners and golfers.
I teach a chair Pilates based class for a Multiple Sclerosis group in Gloucester which is very popular. Simply put, there is a style or modification available for all levels, almost all injuries and most health issues. Pilates can truly be enjoyed by just about everyone.

To try a session in Cheltenham contact me for your FREE Trial session.

You’ll find my current class schedule page in the menu options above.

Like this post? Follow this blog.

Thanks Jax

Pt 2 Release Stress, Control Cortisol and Lose Fat!

How to Reduce Stress

So for weight loss as well as overall health, here are 50 ways to reduce stress.

  1.  Sleep removes cortisol from our system. You need about 8 hours of quality sleep every night.
  2. Practise Yoga. Just one moment where you focus on living right NOW rather than what will come tomorrow or fretting about yesterday.
  3. Add healthful foods that provide energy. You will stop craving junk.
  4. Prepare meals ahead of time in large portions, refrigerate and freeze so you can grab and go. 
  5. Have dinner with a good friend.
  6. Write in a journal.
  7. Watch a funny movie or tv show.
  8. Listen to good music-the more mellow and calming, the better.
  9. Play a board game with your kids or partner.
  10. Stay active during the work day.
  11. Make Love!
  12. Learn  and practise progressive muscle relaxation by tensing and releasing every muscle from your head to your toes.
  13. Get some fresh air – go walk the dog.
  14. Practice deep breathing by taking a deep breath in through your nose and blowing out in a controlled manner, like you’re making a candle flame flicker.
  15. Make sure you eat when you’re hungry.
  16. Create a Vision Board with all your dreams on it!
  17. Practice visualisation or self-hypnosis.
  18. Move some heavy weights – feel your tired muscles regularly.
  19. Do a commitment analysis and find what you can let go.
  20. Laugh-go to a comedy club or spend the day with someone who makes you laugh.

 

Next time even more ways to cope with stress while working towards a healthy lifestyle….

follow my blog to make sure you never miss a post.

Thanks  Jax