Tag Archives: Fitness

How to Skateboard.

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Skate Tricks: (D-Street)

Whether you used to know your way around a skateboard in the hazy days of your youth, but time has eroded your skills – or you’re completely new to skating and want to ‘get on board’ with the hot new trend – then here are some top tips on how to perform a few simple tricks.

Joe Habgood, rider for stylish new skateboard brand D-Street, said: “An Acid Drop is a great trick to start with. It’s the simple act of riding off something and free falling to the ground, which is really easy to master and will give you that cool factor in an instant.”

Acid Drop:

Step 1: Position your feet over the bolts of the board and start skating at a speed you’re comfortable with.

Step 2: Roll up to a curb or ledge, keeping the momentum going.

Step 3: Roll over the edge and ride off smiling!

Joe said: “Once you’ve mastered that you can move on to more advanced tricks such as the Hippy Jump – a trick where the rider jumps over a bar, whilst the board goes under the bar or obstacle.”

Hippy Jump

Step 1: Find a small obstacle such as a bench or a bar.

Step 2: Place feet over the bolts and ride towards the object with enough speed to clear the obstacle.

Step 3: When you’re nearing the obstacle, bend your legs and crouch down a little, then jump over the obstacle. The board should continue along the ground.

Step 4: Land on the board on the other side of the obstacle with your feet on the bolts and bend your legs a little to absorb the impact.


The 360

Step 1: In a stationary position turn your shoulders in the opposite direction the way you want to spin as if winding up a spinning top.

Step 2: Now spin your shoulders (and arms, for balance) back into the direction you actually want to spin and lift the front wheels off the ground.

Step 3: Your board and legs will follow the twist of your body and you’ll pivot around on the back wheels.

Step 4: Spin as many times around as you see fit before putting your front wheels back down. 360, 540, 720 degrees – spin until dizzy.

Beercan slalom.

Step 1: Gather fellow skateboard enthusiasts.

Step 2: Distribute cans of beer, lager or cider. Hell, even those ready-mixed Pimms or G+Ts.

Step 3: Empty cans in a suitable fashion.

Step 4: Position cans equally spaced in a line. About 5 feet apart should do it.

Step 5: Ride skateboard towards cans and weave through the gaps without knocking any over.

Urban Dictionary of Skate Lingo

“fakie” means riding backwards.
“kickturn” is the act of turning corners by lifting the front wheels off the ground.
“frontside” means facing to the outside of the turn.
“backside” means facing to the centre point of a turn.
“Carve” to skate in a long, curving arc.
“Goofy-Foot” is a skater who more comfortably rides with the right foot leading.
“Switch Stance” is riding the board with the opposite footing than usual.
“Air” means riding with all four wheels in the air.
“Set” means a set of stairs.
“Kinked” means a rail with bumps in it.
“Session” is a time that you go out and skate.
“Bail” – the act of falling off your board intentionally

“Slam” is to fall off your board unintentionally

FucoCai Review

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I don’t really believe in diet pills and have never taken any but I am a big fan of natural remedies. So when I got some FucoCai to review I put my skepticism aside and decided to give it a go.

New Zealand superfoods specialists, Lifestream, have launched FucoCai for weight management. Billed as a ‘new super supplement to help make achieving the perfect, bulge-free bikini body that little bit easier’.

Lifestream call FucoCai ‘a unique blend of two botanicals that are rich in vitamins, minerals and antioxidants vital to help protect the body against free radical damage caused by modern living. Additionally, together with a healthy diet and lifestyle, Lifestream FucoCai can help to support weight management’

So I started taking them. After a week I notice a difference to my skin. Many people tell me I am ‘glowing’. The tone of my skin improves, I feel I have more energy and some scars seem less prominent. I exercise while taking the pills by doing the Tracey Anderson method, but only three times a week for an hour (you are supposed to so 2 hours 6 days a week).

I do notice a difference while taking the pills. In fact I lost eight pounds in total. Would I have lost this weight anyway? I actually don’t think so. I put weight on when I was doing a film and found the last stone quite difficult to get rid of. I am also an apple, which means when I put weight on it goes to my stomach, so that is where I could not get rid of the weight, and most of it was gone by the time the pills ran out. And the last was gone thanks to my Zaggora hotpants. So how do they work?

They are packed with the plant carotenoid Fucoxanthin and naturally rich in iodine, a nutrient thought to be effective in normalising thyroid function and energy-yielding metabolism*. Lifestream FucoCai has been specifically formulated to help users achieve a healthy weight, and contains:

Laminaria Japonica (kombu) – a seaweed native to Japan, Kombu contains the active mineral Fucoxanthin which studies suggest could help support weight management** boost the metabolism and may help to support balanced blood sugar levels. In water, kombu also forms a thick gel enabling it to function as a bulking agent to enhance bowel regularity

Acai berries – organically grown in Brazil, the super berry Acai boasts antioxidant capabilities greater than that of other berries such as cranberry, raspberry and blueberry. Naturally rich in flavonoids and polyphenols and bursting with vitamins and minerals, acai is particularly useful for those putting their bodies through the rigours of a new health and fitness regime.

Fucoxanthin is thought to be one of the most exciting natural compounds discovered to date in the fight against obesity. The carotenoid gained notoriety when a group of Japanese marine biologists discovered that it could help white fat cells mimic the thermogenic behaviour of brown fat cells, ultimately resulting in a safe increase in metabolic rate and fat burning in the use ***.

Since then, studies have identified Fucoxanthin as a critical adjunct in enabling a controlled diet and increased level of physical activity to produce meaningful fat loss, even in ageing humans who as a result of reduced metabolic rate can find weight management a challenge.

Formulated without artificial additives, preservatives, colours or flavours, Lifestream FucoCai is vegan, and free from gluten, dairy, yeast, nuts and other allergens.

Lifestream FucoCai is available from all good health food stores, and online at www.grumpygorilla.co.uk, and costs £24.75 (RRP) for 90 vegetarian capsules (one month’s supply). For further information, visit www.healthyfoodbrands.co.uk.

Discover your inner sporting strength and shape your body

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With only 47 days to go until London welcomes sporting hopefuls from all over the world, athletes and supporters are gearing themselves up for the greatest spectator event Britain has hosted since 1948.

Rowing is one of the oldest sports in the world and with several of the medals predicted to come from the rowing team this year; it’s a sport definitely having its day. If you crave the same athletic power and prowess, or simply want to stay in shape and tone your body, there’s no better way to train from the comfort of your own lounge – while watching the experts do it in style – by challenging yourself on an indoor rowing machine.

The rowing heats kick off on Saturday 28 July with the finals taking place on Saturday 4 August. So why not simply position your Concept2 rower in front of your TV set, wait in anticipation of the start gun and row your heart out.

No longer an elite athlete’s secret, the all-round benefits of indoor rowing are highly recognised as an effective way to help achieve weight loss, improve body tone, self-confidence and fitness. Motivate yourself to change your lifestyle, with a Concept2 indoor rowing machine you can combine your individual training sessions by rowing alongside elite rowers, providing an exercise regime that fits easily into a busy lifestyle.

Alex Skelton, former rower and communications manager of Concept2 Ltd, the distributor of the Concept2 indoor rowing machine, says: “When indoor rowing is combined with a calorie controlled diet, it’s a fantastic way to kick start a weight loss programme to help shed any unwanted weight. With this summer’s sporting extravaganza on the horizon, we’re seeing more and more amateur rowers becoming inspired by rowing and discovering a love for indoor rowing as a way to keep fitness levels up and shape the body.

“Unlike many fitness activities, indoor rowing is an ideal exercise for everyone whatever their age and ability, and more people, particularly women, are finding out that it’s an excellent all round work out. It’s a low impact sport which exercises all of the major muscle groups to get people fit and toned.”

To get ready to go up against the elite rowers, you’ll need to set yourself up with a dedicated training plan. Concept2 has designed several free detailed training guides, which can be tailored to your individual demands. The guides can be found at www.concept2.co.uk/training.

To help the nation get rowing, Concept2 has a hire scheme which allows people to get fit in the privacy of their own home at a fraction of the cost. If people find that rowing is not for them, they can return the machine without any hassle. Rentals start from £35.75 a month and hire to buy rentals at £40.85 per month.

Boris Johnson’s Workout Secrets. (Yes, Really)

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THE WINNERS WORKOUT


Boris Johnson’s personal trainer, Jon Denoris reveals the secrets behind Boris’s workout routine

After a month working with his new personal trainer, Jon Denoris, the new Mayor of London Boris Johnson can do 100 push up’s p/session, has lost 8kg and three inches of his waistband, as well as making significant life changes.

As part of Jon’s new ‘Pop Up Gym’ initiative to improve fitness and office diets in preparation for 2012 London Olympics, he has released a bespoke workout plan; similar to Boris Johnson’s to help readers get fit at work.

7AM – Power Smoothie

Blend two scoops of strawberry whey protein, two tablespoons of bio yoghurt, a handful of granola and a cup of skimmed milk. Add ice to finish. Drink one third immediately.

7.30AM – Clock-face drill

A simple ten-minute exercise routine. Begin in the starting position for a press-up, spin your body round like clock hands with your bellybutton as the axis. Randomly choose clock-face positions to spin to.

7.40AM – Power Smoothie

Finish the Power Smoothie made earlier.

8AM – Commute

In honour of our new mayor, take a Boris bike to work or walk at a brisk pace.

11AM – Desk based exercise

Break up your morning with a quick ten-minute stretch.

With your left hand, grip the underside of your chair. Slide to the right hand side of your chair and then pull down with your left arm. Whilst doing this, turn your head to the right and place your right hand on your head. Apply gentle pressure before swapping.

11.10AM – Snack

Elevenses are the highlight of most office workers’ mornings. Ensure that your meal contains a combination of protein and carbohydrates, such as peanut butter on wholegrain toast, orange segments and cottage cheese or nuts and an apple.

1PM – Lunchtime workout

If the office doesn’t subscribe to the Pop Up Gym classes, Denoris recommends a circuit based routine designed to be done in the office or in a nearby park. Do 20 reps for each exercise and then repeat as many times as possible in half anhour.

· Body weight squats. With your hands across your chest and your backside stickingout, lower your thighs so that they are parallel to the floor. Hold and then rise slowly.

· T-stand push-ups. When at the top of your push-up, rotate the body and stretch one arm out to the side and then up to the sky. Follow by switching sides.

· Lateral lunges. Begin by standing with both legs together and then lunge sideways, bending your knees. Follow by touching your feet with both hands, keeping the trailing leg straight. Return to a standing position before alternating legs.

· Single-arm rowing. Once squatting, lean forwards, sticking your bum out until it is 45degrees to the floor. Whilst using one arm to stabilise yourself, pick up your bag and lift it up and down ten times. Then alternate.

· Bicycle kicks. Lying on your back, cradle your head with your hands. Bring your shoulder blades off the ground whilst bending your knees. Alternate, touching each elbow to the opposite knee.

1.45PM –Lunch

Aim for a vegetable and protein-rich lunch. For example, two grilled mackerel fillets on a bed of spinach, with olive oil and lemon to taste.

4PM – Desk stretch

Place your left leg on a chair or staircase. Bend your knee, extend your right arm until vertical and pulse forwards until you feel a gentle stretch through the hip. Alternate sides.

4.10PM – Snack

Similar to the morning snack, mix up protein with carbohydrates. Denoris suggests pitta bread and tuna or a hard-boiled egg and a whole wheat bagel.

6.30PM – Commute home

Again on a bike or walking.

7.30PM – Dinner

Denoris recommends chicken stir-fried in peanut oil with garlic chilli soy sauce, sweet chilli sauce and basil leaves. Serve with brown rice.

00.00AM – Bedtime

Constantly restricting sleep is an easy way to gain weight. Keep your sleep and waking times consistent. Aim for between six to eight hours a night.

Let’s talk about fat baby.

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I bet your entire years wages that if I asked you what fat was, you would say “It’s that horrible blubber around my belly, waist, hips and legs. The stuff that causes heart disease, the stuff that makes us unfit and unattractive and certainly what makes people look at me horribly and call me names”.

In just a few seconds, I just made millions! However, I will make you a deal that you can keep your money for now if you sit back and forget everything you think you know and everything you have been told by the press, seen on TV and seen advertised by companies who are not out to help you but to lie and take your money. Sit back, read this, take it in and get ready for a reality check and slap around the face.

Fat is not a bad thing and in truth we need it to live. The word ‘fat’ has been criminalized by the press and certain companies. Fats and oils belong to a family of organic compounds known as Lipids and are necessary for the following and more:

formation of virtually all cell membranes
formation of myelin sheath within the nervous system
protection of internal organs
fuel source during lower intensity work loads
storage of energy within the adipose tissue

Did you hear that? It’s a MAJOR SOURCE OF ENERGY and in truth the best form of it. The three types of fat we are told and recognize are saturated fat, monounsaturated fat and polyunsaturated fat. So, which is the bad one? If you said saturated fat, I’m afraid you are wrong. You only think its saturated fat because you are told so by the media but let me explain…

Most dietary lipids (fat) are made up of chains of carbon atoms joined at the side by other atoms, most commonly hydrogen. The more or equal amount of hydrogen to carbon equals the density of the fat. So saturated fats are full with hydrogen cells, which mean it is formed in straight lines and is solid at room temperatures. Good sources of saturated fats are good quality meats, organic dairy, eggs, butter, coconut oil and palm oil-natural foods.

We then have monounsaturated fat – the structure of atoms in this type of fat is missing an hydrogen cell, therefore the two hydrogen cells at either side of the missing atom are pulled together creating a double bond (not two James Bond’s thank you!) and because of this, the fat is not as solid in room temperature. Examples are olives and olive oils (which shouldn’t be used to cook with as heating it breaks the atoms, makes it rancid and turns to trans-fat and should only be used as a dressing) lard, beef dripping, avocados, nuts and seeds.

Last on our list is polyunsaturated fat – these fats have more missing hydrogen atoms and therefore more hydrogen bonds are pulling together creating more double bonds and making it less solid at room temperature. These include the Omega 3 and 6 fatty acids (which are good for you) and are mostly found in fish.

So saturated fat is not the evil that it is made out to be. It is vital to our bodies to hold itself together, pass on information in the nervous system, protect us and fuel us. But here is the trick….we are told [some healthy spreadable margarine’s] have no or very little saturated fat and high in monounsaturated and polyunsaturated fat. How so when how are they solid at room temperatures? It is because the product goes through a long and awful process of heating to pump in more hydrogen atoms to make it more… saturated (cue Scooby-do shock music) which makes it solid at room temperatures. However, during this process some of the double bonds that remain turn into a wax substance and become TRANS-FATS (the true evil).

Although you are told the bad fats have been taken out, it has in fact been creating the stuff that causes most of our problems.

So how do you avoid and eat the right types of fat? Simple, use you’re noggin (brain) and eat good quality foods and cuts of meat (yes you can eat the fatty bits) and try to use organic as much as possible. Avoid things that are pre-made (such as ready meals), man-made and fooled around with like white breads, white rice and white pasta. All of which is a great start…

Now cholesterol, do you know what it is? Probably not! So again, listen up.

Cholesterol is just like fat in terms of requiring it to live. Actually, so much so that if we don’t take in enough dietary cholesterol our bodies can make 75-80% of its own supply. Shock horror! … we are told to cut down on its intake yet our bodies are making it!

Again here’s the breakdown. Cholesterol is a vital compound that of cell membranes, synthesis of bile acid and vitamin D and more. It is carried around our bodies by lipoproteins (think of them as taxis) and the two main types we are told of are LDL (low density lipoproteins = bad) and HDL (high density lipoproteins = good) which are actually both good for us as they both have a job to do, to help us. The LDL transports cholesterol to where it needs to be so it can be used. HDL transports excess cholesterol that doesn’t need to be used at that time back to the liver. The problem starts if there is far more LDL’s around that the HDL’s can’t carry. If this is the case, then it is left and builds up and it this that leads to illnesses such as chronic heart disease, think of it as too many taxis and not enough parking spaces. the taxis all build up blocking the road as they wait to park. So, cholesterol is not a bad thing and again we need it to live. We just don’t need so much LDL and this can be avoided but not consuming the foods that are mainly man or factory processed made and just basically junk.

Now a final test of your knowledge! Who thinks calories are bad? Hmmm…SIT DOWN…

Calories, like fats and cholesterol are a necessity to our lives. It is an energy source and we need it to live and function. We burn calories when we move and we need and burn calories when we digest our food. Calories are an energy source but to release that energy, vitamins and minerals are required.

If the calories (or the food that we are eating and taking the calories from) has no or very little vitamins and minerals, then it cannot be broken down and therefore sits there and will slowly build up more and more like bricks and concrete.

When people are told to “calorie count” are they being advised to eat the correct type of foods that has what is needed to break down and use the energy? HELL NO. They are told to BUY a franchised ready meal from people who will get filthy rich but not about empty-calories and fuel sources.

I’m giving you information for free. I am a personal trainer [and my services are available] but right now I am telling you the simple truth that they don’t want you to know and am making no money from it!

The best way to stay healthy and to burn fat (as an energy source) is to eat correctly and move more. Avoid low quality meats, battery farmed eggs, UHT or processed dairy products, meat pies and pre-packed meals, overcooking meals, white sugar breads, rice, pasta flour, cakes, biscuits, soft drinks, cordials, cheap fruit juice, margarines, hydrogenated or partly hydrogenated fats, cheap plant oils (esp. rapeseed), soybean, corn, sunflower and LOW CAL OIL SPRAY (I mean what the hell!)…

Try to take in more fresh quality fish and meats, organic meats, free range eggs (cook slow and at low temp), wholegrain products, fresh in season fruit and veg, home baking (so you know what the ingredients are), organic butter, coconut and palm oil.

I’m not saying you can’t have treats guys! I was raised in the body building culture and as a competitive fighter I know how horrendous diets can be. But this is not a diet, it’s a change and hopefully now an educating experience where you can make the right choice but also you can treat yourself to the lush stuff at times.

Be more natural with your foods (that includes saturated fat) less pre-packed, ready-made rubbish and move more. Move as much of your body, as much as you can as often as you can and you will feel the difference.

Only the brave can make this choice and stick with it, and I’m with you all the way.

Follow Seb on Twitter @sebmorganfit where you can contact him regarding personal training and health advice.

Seb Morgan’s Fitness Column

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Hello Frost Magazine readers

My name is Seb, and I am lucky enough to become the new columnist for Frost Magazine, bringing you news, but more importantly the truth and positive information about health and fitness, some of it may shock you and some may find it hard to believe, but it is the stuff you need to know.

A little about me, I am originally from South Wales, I was raised in the classic “spit and sawdust” gym environment, no heating-if you want to get warm then move more, if you want a shower-stand under the drip in the ceiling. Men with no education yet they could eat a 20kgs weight plate and tell you everything about the human body you need to know.

Playing rugby to a very high standard I went on to become county champion in rugby, swimming and athletics as well as competing in muay thai boxing and weight training.

I moved to London 10 years ago to go to drama school and have since been working as an actor and stage combat teacher, but also still doing my normal training. For many years friends would ask me advice on health and fitness and where possible would train with me, the problem being they would train WITH ME not by me, therefore they couldn’t keep up, remember I was training myself and they wanted to join in and gain my knowledge for free…no problem…but they had to keep up and they couldn’t and this would create a negative effect towards health and fitness and would go away thinking…there is no point, why should I bother. Sound familiar?

After hanging out with my friends from 4 gauge, I actually decided to become a fully qualified personal trainer, having completed the Premier Diploma in personal training and NASM (national academy of sports medicine) bridging-course, I can now advice ANYBODY on the health and fitness issues of everyday, but now my problem is as it may be for you, it seems fitness is not free.

Gym memberships, personal training fees, website membership, equipment, supplements, health low fat foods (which is something we are going to cover soon and you will be shocked) DVDs and magazines. it all adds up, not only that but the descriptions in magazines can be foreign and complicated to someone who is not familiar with exercise and normally it is awfully written….having researched many articles and trainers, a lot of the technique is wrong. Shocking and terrible.

So I am here to tell you the truth…not to tell you what to do, what to buy, where to go, but to educate, give positive information, and show you how you can do this, reach your goals and in the best way; free as possible.

So stay tuned and I look forward to being a part of you’re lives.

You can follow me on twitter @sebmorganfit or email me any questions that I will try to answer here, or in regards to personal training on info@sebmorganfitness.co.uk

Just remember guys, only the brave make the choice and stand by it.

Bupa launches new Fitness Assessment

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Bupa has launched a new Fitness Assessment which has been designed to help all athletes understand their fitness levels and improve their performance, from the advanced triathlete to the newly keen runner.

Previously, detailed fitness assessments were the preserve of professional athletes and Bupa’s new Fitness Assessment is the first of its kind to be made widely available to the public. The test analyses in detail the user’s fitness levels, then works with this information to identify the different types of training and exercise that will help them achieve their very best.

No matter what the fitness goal is, Bupa Fitness Assessment offers invaluable insight to improve performance. It has been developed to provide bespoke advice to amateur runners, cyclists and triathletes – or simply someone looking to use exercise as a means of losing excess weight.

Britain’s number one distance runner Mo Farah recently trialled the test and said: “I found the stats fascinating. I’ve only ever seen these types of test available for elite athletes, so it’s brilliant that everyone can now go along and find out how fit they are!”

The hour-long assessment, carried out at a specialist Bupa Centre, involves three key stages:

* A pre-fitness test to measure body composition and assess blood pressure and lung function
* A full fitness analysis, which consists of a cardio-respiratory fitness test on a cycle ergometer or treadmill, using detailed breath-by-breath gas analysis to calculate fitness levels and produce an individual o2 Max reading[1]
* A post-test consultation, which allows the user to benchmark their performance against peers and professional athletes. Advice on how to improve all round cardiovascular fitness is given as well as a comprehensive health and fitness action plan and results analysis.

The assessment is currently performed in the fitness rooms at Bupa Centres across the UK at a special introductory price of £149 (usual price £199). Further Information can be found at Bupa.co.uk/vo2max.

Dr Peter Mace, Assistant Medical Director of Bupa said: “By helping individuals understand their current exercise responses, the Fitness Assessment will give them a much clearer view of their strengths and weaknesses, but more importantly it will provide an indication of what they can do to improve their fitness and meet their goals. Bupa can ensure that you train the right way to get to where you want to be.”

Five Steps to Losing Weight and Debt in the New Year.

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MMI offers practical advice for losing weight and debt in the New Year.

Every New Year, shedding weight and debt is at the top of the list for millions of people resolving to change for the better. According to a recent Times Report, these two are also among the most often broken resolutions.

While experts have offered numerous techniques and strategies for losing weight and paying down debt, the fundamental lifestyle change remains consistent for both – consume less.  Financial stability begins with spending less than you make, followed by paying more on what you owe.  Losing weight begins with consuming fewer calories, and becoming more active.

If you are among the millions vowing to finally achieve a healthy waistline and a healthy bottom-line, consider the following five steps:

  1. Make the commitment.  When considering any lifestyle adjustment, the first step is to decide – are you ready to make the commitment to do what it takes to improve your health and financial wellbeing?  Are you ready to accept responsibility for changing your situation?  Do you believe that you can and will change the way you make decisions about food and money? It isn’t until you can truthfully answer yes to these questions that you will be ready to face the challenges of creating a healthier physical and fiscal life.
  2. Create a plan.  Creating a budget and a meal plan starts with tracking – tracking expenses and tracking calories.  Consider carrying a pocket notebook for noting every penny spent and calorie consumed.  Review your results and look for areas where you should and can make cut backs.
  3. Develop SMART goals .  One of the most important pieces to being successful in these areas is to set clear goals that are specific, measurable, achievable, rewarding and trackable.  Remember to create short-term, or milestone, goals as well as a target accomplishment.  If your ultimate goal is to become debt free, celebrate when you pay off 25 percent.  The same goes with weight lost. If you aspire to lose 50lbs., acknowledge every 5 to 10lbs. as an accomplishment.
  4. Eliminate temptations.  Once you have a clear calorie and spending budget outlined, remove any obstacles that may hinder your success.  Don’t carry your credit cards in your wallet and don’t keep high calorie sweets in the house.  Leave your cards at home in a safe place and only take them out when you have a planned purchase and payoff strategy.  The same applied with food temptations.  If you know you’re going to be in an environment where you’ll be tempted to indulge, eat a light snack before you leave the house.
  5. Stay flexible. Don’t get discouraged if you don’t see the pounds or debt melting away as quickly as you had hoped.  Change doesn’t happen overnight, and there are no quick fixes. The important thing is to remain flexible and committed. If you aren’t meeting your goals, revisit and adjust your plans as often as necessary.

Remember, you are human and set-backs are inevitable.  However, if you are truly committed to doing what it takes to meet your goals, you can accomplish anything.  To learn more about staying committed to your New Year’s resolutions, visit MoneyManagement.org and down New Beginnings , one of MMI’s free eBooks.