Tag Archives: get fit

Get Fit On The Move With James Haskell’s Fitness Advice

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Want to get fit but can’t find the time? Here are some tips from James Haskell. James is the health and fitness ambassador for The Healthcounter.

 

Planes, trains and automobiles Exercises to do on the move, don’t let that long haul journey effect your health

 

Lululemon_Yellow_YogaThe obvious one is walking the cabin. If it’s a Jumbo or a large plane you can create a circuit by walking down one aisle and back-up the next. However you might not be too popular with the Air Hostesses if they are working the aisles with the drinks trolley or they are in the galley, when you do your circuit end turns!

Another must-do exercise is stretching, when you get the chance. You can also do some simple exercises to switch muscles on. Like standing, feet slightly apart, one leg to the front the other behind and imagine that you are trying to push the earth apart. Hold this for 20 seconds and then rest for 20 seconds.

You should feel all the muscles in your leg work. You can repeat this with your feet a shoulder width a part. Find a wall or divide in the cabin – put your hands on it and try to either push-in the wall, keeping straight arms, or trying to split the wall down the middle of your hands. Hold all of these for 20 seconds and repeat 4 times

 

Spare 5 minutes? Exercise you can do in your garden, on the beach etc. Simples exercises that will work the all muscles as well as target areas

 

“I would say you should do a 5 minute tabata, which is a form of high intensity interval training. It is a method that is much more beneficial within this specific time frame than regular, moderate intensity training, such as jogging, biking, skipping, and so forth and in my view much more fun!”

 

One suggested circuit which is guaranteed to get your heart rate-up and sweating.

 

10 x standard press-ups

No rest

 

10 burpee jumps – start standing up – feet slightly apart. Then drop down to a crouching position on the floor, with your knees, which should be up to the chest, with your hands either side of the knees, palms to the floor. Then jump out into a press-up position. Then jump back into a crouching position and then jump back up into the air landing back into the standing position. Then repeat

No rest

 

10 Spiderman’s – Position yourself on the ground in a push-up position with hands a shoulder width apart and feet together, resting on your toes. Keeping one’s spine straight. Then using your abdominals, move your leg forward, bring your left leg to your left hand and then back to the neutral position. Repeating for the right leg.

No rest

 

10 sit-ups – Unlike the “Crunch”, which is predominantly a shoulder movement as the lower back should be kept on the ground. The sit-up you lift-up your whole torso off the ground moving through the vertical sit-up position and then back down again.

No rest

 

10 each leg lunge change-up to the other leg

No rest

 

Sprinting on the spot for 10 seconds

 

Repeat as many circuits as you can within the scheduled 5 minutes.

 

James’s top 10 lifestyle changes to get you on the path to fitness

 

1.            Diet is everything. In any successful programme diet will always comprise 70% and exercise 30%. Most people think it’s the reverse. There is a great truth in the saying “You can’t exercise your way out of a bad diet!”

2.            Make small changes and stick to them. Don’t try everything or indeed to do everything in one go. Sadly you will never stick to it.

3.            Have breakfast every day – protein based ideally. Eggs are great

4.            Eat a massive variety of vegetables, put a lot colours into your food. Don’t worry too much about fruit. Vegetables are more important and remember with vegetables you can eat as much as you want

5.            Avoid processed food and ready meals

6.            Try and exercise for at least 10 minutes a day, every day. Get your heart rate-up. Walk the dog; go running, do some body weight work just do something!

7.            Always seek advice and guidance before you start. So may diets and exercise plans fail because people get disillusioned. That’s because they were doing it all wrong to start with and sadly they were never going to achieve what they wanted.

8.            Create a plan. As Scott Alexander says “if you walk into a gym without a game plan then walk straight back out again. Get one sorted and then re-enter the gym with purpose, knowledge and vision. Execute the plan with precision.” So start properly and stick with it for a minimum of 4 weeks. You have got to give anything you do reasonable time to work. Everyone has an opinion, try it and if you don’t get results after giving it a reasonable shot then change. Don’t change every 5 minutes and don’t give up after the first week or two

9.            Preparation is the key. Double-up food when making dinner and put in the fridge for the next day. Hydration is also key, Avoid fizzy drinks, especially the diet ones as they are more often or not worst for you to drink because of the hidden sugar levels.

10.          Keep a record of your results and achievements through pictures and measurement’s. Avoid worrying about the scales.

James Haskell is the health and fitness ambassador for The Healthcounter, to see James’s blog topics visit www.thehealthcounter.com”

 

Get Fit & Flab Free This Summer With The Dukan Diet & Nicki Waterman

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getfitandfabWith 96% of UK women admitting they are unhappy with their bikini body[1] the Dukan Diet and celebrity fitness expert Nicki Waterman have joined forces to help you fight the flab and feel fab this Summer.

Said Nicki Waterman, “What you eat is only one part of the weight-loss equation. Diet alone may help you drop pounds, but you’ll have trouble keeping them off if you don’t exercise. And that’s not to mention the added benefits you’ll miss out on, from improved mood, to better sleep, to disease prevention. The exercise has to be there!”

“It’s understandable that people want to look good on the beach, but it’s more important to be healthy and do this safely” said Dukan Diet creator Dr Pierre Dukan. “Thousands of UK women are still resorting to crash dieting and unhealthy methods because they are so unhappy with the way they look. Crash diets may help you may lose weight in the short term, but you will inevitably regain that weight in the long-term. My diet is the only plan which devotes 50% of the plan to stabilising your weight, for the rest of your life.”


In as little as 8 weeks you can lose up to 1 stone[1] and tone up those wobbly bits with this exclusive diet and fitness advice:


THE DIET PART

The Dukan Diet; a high-protein, low-carb and low-fat weight loss plan, has a huge worldwide following, with numerous celebrities reportedly fans too. No calorie counting, it’s based on protein rich food and veggies you can eat as much as you want of, to give quick results and long-lasting weight-loss.

The Dukan Diet is a 4-phase plan; two phases to lose weight and two phases to ensure you keep the weight off forever.

 

Phase 1: A brief ATTACK phase with immediate results – lasting between two and seven days, depending upon how much weight you have to lose, during this stage you can eat as many of the 72 protein-rich ‘approved’ foods as you want in any combination. Approved ATTACK ingredients include fresh fish, shellfish, poultry, lean meats, low-fat dairy products and eggs.  Expect to see quick results during this phase.

Phase 2: As you enter the CRUISE phase now add vegetables. CRUISE continues uninterrupted until your true weight is reached. Dieters alternate pure protein days with protein and vegetable days with anaverage weight loss of 2lbs per week. On average 5 weeks is spent on the Cruise Phase if you have one stone to lose.

 

Phase 3: Once you have reached your target weight the Dukan Diet differs from any other diet as it ‘weans’ you back into eating a balanced diet, ensuring all your hard work doesn’t go to waste. A CONSOLIDATION phase lasting five days for every pound lost is implemented and reintroducesfruit, wholegrains, fats and finally starchy foods to your diet. This phase is designed to reintroduce dieters to the ‘pleasure’ of food whilst prevent the rebound effect that occurs after any rapid form of weight loss. In an 8-week plan and with one stone to lose, you would bethree weeks into your Consolidation phase by the time you go on holiday, enabling you to enjoy a varied diet.

Phase 4:The final stage – STABILISATION – is less of a diet and more of a set of guidelines to live by to counter-act any mild weight gain:

·       Eat 3 tablespoons of oat bran per day

·       Regular exercise (min 20 mins walk per day)

·       Have a Pure Protein Attack day once a week.

To get started – calculate your True Weight on the dukandiet.co.uk’s free online calculator or pick up the Dukan Diet Book (Hodder; £12.99). Additionally, the following code will give you a 15% discount off all products in the online shop for twenty days fromtoday (4th July 2013): FITFLAB15

 

THE DUKAN DIET EXERCISE PLAN BY NICKI WATERMAN

Depending on your level of fitness aim for a minimum of 30mins exercise every day. This can be walking, cleaning the house or dancing to the radio – as long as you’re active.

 

The following exercises and tips are guaranteed to target those troublesome spots and get your body bikini-ready:

 

1.)Add Some Pounds

Adding resistance training to your routine will give you a toned – not bulky – look and increase metabolism.

 

 WALKING LUNGE

Tones your legs, bottom and thighs.

SETS: 3

REPS: 20

HOW OFTEN: Every other day.

Take a big step forward and bond both your knees to 90-degrees, keeping your body upright and feet pointing forward. Push off your back foot and brig it in front of you to go into the next lunge. Walk forward with each lunge

 

2.)Squeeze In A Fast Workout

If you’re short on time, simply do press-ups for a quick, calorie-burning upper- body workout.

 PRESS-UPS:

Tones your arms, chest, shoulders and deep core muscles.

SETS: 1

REPS: As many as you can do.

HOW OFTEN: Every other day.

Lie with your hands beneath your shoulders and your body in a straight line from head to heels. Brace your stomach muscles and bend your elbows, keeping them close to your body. Lower as far as you can before pushing back up.

 

 

3.)Make Achievable Goals

Making lofty resolutions like deciding to lose 30 pounds in two months is setting yourself up for failure. Instead, make smaller goals you can tackle individually and incorporate into your lifestyle. Try adding a new fitness class to your exercise routine, taking a lunchtime walk instead of eating at your desk or do some simple Step-ups whenever you can.

 STEP UPS

Tones your legs, bottom and thighs and gets your heart pumping

SETS: 3

REPS: 15 each side.

HOW OFTEN: Every day.

Stand in front of stairs, box or a chair at about knee height. Place one foot flat on the stair, box or chair without letting your trailing leg touch down. Return to the start and do all your reps on one leg before repeating on the other.

 

 

4.)Plank It Out

The plank is one of the best moves to tone your core. After mastering the basicplank, you can add more advanced moves. Touching your elbow with your knee while in plank is great for the oblique muscles. To get some extra arm toning in, try the up and down plank: start in plank, come up onto your hands while holding the plank position and then return to the plank and repeat.

 PLANK WITH LATERAL TOE TAPS

Tones your core and upper body.

SETS: 3 sets

REPS: 30, alternating sides

HOW OFTEN: Every other day.

Rest your weight on your forearms and keep your body in a straight line from head to heels. Move one foot out to the side with a straight leg; tap the floor andthen return slowly to the start. Alternate sides.

 

 

5.)Try Some Big Movements

Don’t be intimidated by certain exercises. If you’re looking for all-in-one moves, push-ups, squats and planks are hard to beat. These powerhouse moves work the core, your legs and raise your heart rate.

WIDE LEG SQUAT

Tones your bottom, thighs and core.

SETS: 3

REPS: 20

HOW OFTEN: Every other day.

Stand with your feet wider than shoulder-width apart, toes turned out. Keeping torso upright and weight on your heels, squat down as far as you can manage, raising your arms fro balance. Hold for a second then push back to the start.

 

 

6.)Work Muscles Together

Don’t want to waste any time at the gym? Combine exercises that incorporate both your upper and lower body, and work multiple muscle groups at once. Try this military press as you come up from a squat.

 SQUAT MILITARY PRESS

Tones your shoulders, arms, abs, bottom and legs

SETS: 3

REPS: As many as you can do for one minute.

HOW OFTEN: Every other day.

Stand with feet hip-width apart, holding a weight in each hand (half litre bottle of water or cans of beans will do), arms by sides. Squat down and then stand up quickly, bending elbows to bring dumbbells up in front of shoulders, palms facing forward. Immediately press arms straight overhead.

 

 

7.)Target Arm Flab

While genetics decide where your body will store fat (thanks, Mom and Dad), you can spot tone problem areas. To sculpt toned arms, incorporate moves that will work all three of the muscles in your triceps, your biceps and shoulders. Tricepkickbacks, bench dips, overhead presses and head bangers are all great options.

 

TRICEP DIP

Tones the back of your arms.

SETS: 3

REPS: 15 – 20.

HOW OFTEN: Every other day.

Place your palms on a sturdy bench or chair behind you, fingers pointing forwards. Keep your body upright, bum close to the bench and legs out in front of you. Bend at the elbows keeping them pointing back. Lower slowly and push back up.

 

 

8.)Do What You Love

If the idea of traditional exercise makes you shudder, there are other options. Have you always wanted to learn how to do a sun salutation? Try a yoga class. Interested in self-defense? Sign up for boxing lessons. Meet friends for a walk instead of lunch, or bike ride around your town instead of driving. You’re more likely to stick to a fitness routine if you’re enjoying it – and remember, you don’t have to be at the gym for it to count.

 YOGA: THE COBRA

Improves posture.

SETS: 1

REPS: Hold the position for 5 full breaths, then release.

HOW OFTEN: Every day.

Lie on your tummy with your legs spread at hip width and the tops of your feet on the floor. Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head. As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head. Look straight ahead. Keepyour forearms and the front of your pelvis on the floor, being mindful of relaxing your shoulders. As you exhale, lower your torso and head slowly back to the floor.

 

 

For more information or to create your free personal weight-loss plan please visit www.dukandiet.co.uk

 

[1] Depending upon how much weight you have to lose

[1]The research for Dukan Diet was carried out online by Opinion Matters between 03 / 05 / 2013 and 07 / 05 / 2013 amongst a panel resulting in 1,715 respondents. All research conducted adheres to the MRS Codes of Conduct (2010) in the UK andICC/ESOMAR World Research Guidelines. Opinion Matters is registered with the Information Commissioner’s Office and is fully compliant with the Data Protection Act (1998).

STEP UP MIAMI HEAT: DANCE WORKOUT

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An all-new, super-charged series of four fun dance workouts featuring moves from the hit film, Step Up Miami Heat. Learn the energising moves, step by step, before putting the entire routine together for an all-out performance to the actual songs from the movie. Once you’ve got it, turn up the volume and shake your hips to Latin Groove and Latin Hip-Hop Fusion, and get funky as you work it out to Hip-Hop and Hip-Hop Jam. From the living room to the dance floor, these are moves that you can do anywhere – and no partner required!

HIP-HOP JAM
Sweat it out to a fusion of various dance styles from the movie for a heart-pumping cardio hip-hop workout

LATIN HIP-HOP FUSION
Featuring an energising mix of Hip-Hop, Afro-Cuban and Samba, you’ll work your entire body with arm and body combos and core-firming moves

LATIN GROOVE
Spice up the dance floor with Salsa and Mambo-inspired moves that work your core, hips and thighs

HIP-HOP
Get your heart pumping with this fun fusion of Hip-Hop and street dance that sculpts your core, arms, legs and booty


·         Released: 26th December 2012
·         RRP: £15.99
·         Run Time: 87 Minutes Approx.


Free Zumba Video | Health

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The Zumba craze hit in a big way, but if you are still unsure whether it is for you then Frost Magazine sourced a free video. It is slightly advanced, but I had only done Zumba once and have managed to pick it up. It is a good, fun workout. Enjoy!

Seb Morgan’s Fitness Column: What’s your excuse?

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WHAT’S YOU’RE EXCUSE?

I’m too weak, too slow, too big. I ate too much for breakfast, I got a headache, its raining, my dog is sick I can’t right now. I’m not inspired, it makes me sweat, it makes me smell bad, I’m allergic to stuff, I’m fat, I’m thin, its too hot, I’m not right I got shin splints, I’m distracted, I’m exerting myself too much, I’d love too really but I can’t, I just can’t my favorite show is on, I’ve got a case of the Monday, the Tuesdays, the Wednesdays; I don’t want to do this, I want to do something else after new years, next week I might make a mistake.

I’ve got homework, I feel bloated, I got gas, I got a hot date, my coach hates me, my mam won’t let me, I bruise easily, its too dark, its too cold, its too hot, this is dangerous, sorry I don’t have a bike, I don’t have trainers, I didn’t get enough sleep, its not in my DNA,Ii don’t want to look all tired out, I need a better coach, I don’t like getting tackled, I’m not the athletic type, I don’t want to get sweaty, I have better things to do, I don’t want to slow you down, do I have to do this?, as soon as I get a promotion, as soon as I get some money I have no money I might sit this one out…what you’re excuse….pick one, I bet you have heard it before or maybe even said it yourself.

Go on, be honest. be savagely honest with yourself. no one else needs to know. what is you’re excuse and is it real? Really think about it. Is it something that acutely holds you back?, that really stops you going out and doing something, some form of health and fitness activity. has it taken you’re leg or even legs? an arm even? is you’re day so full that you don’t have time to make a cuppa and sit down? Do you have so little money you cant go to the park for a run, jog, WALK.

Let me ask you….really? Is that really the truth….or an excuse.

Last year we saw a great feat of human courage in the rugby world cup and recently the six nations, soon we will all be watching the triumph that is the Olympics and even more so the Para-Olympics and let me ask you when you watch that event and its amazing human beings. Do you think they made an excuse when it was cold, raining, hot, not enough time to do school work, normal work, we’re tired at waking at dumb o’clock, the training was too hard, they failed, they lost that race, they got bitten, they had personal issues, had lost an arm, leg, both legs…….do you think they made an excuse.

And don’t give me the…oh yeah, but they had support, they’ve trained for year etc…as I tell people I train or fellow Brazilian jujitsu players….everyone has to start somewhere.

At this current moment I’m watching Frank Skinner on sport-aid swim for the very first time and seeing a smile appearing on his face as he realizes he overcome one hurdle of the biggest fear of his life is incredible….I’m also smiling at his personal achievement.

He did so again….why cant you?, whats you’re excuse.

My personal excuses are, I’m smaller than everyone else, I’m not as strong, I’m getting older, there’re too far head of me in the game, there’re just so much better and these are the excuses i use to push me that little bit harder….but that’s me, you have to find you’re own.

Now i do understand that if you think you need a little push or guidance but a little to intimidated to go to the gym and see all these muscle men (who in all honestly are probably training wrong…HA) it can be scary and then you’re let of on you’re own and then PT’s coming up saying “can i help you, yeah i’ll show you for 5 mins, you want more it will cost”.

So if you find yourself in this position I’m going to advice the original and leading park fitness group, British Military Fitness. they train in over 100 park across Britain with over 400 instructors who are either ex or current serving servicemen and ladies but don’t be fooled by the Military bit…….its a very fun, engaging session lasting only an hour where you are guided, instructed and supported by you’re instructor and the other members of you’re group and whats more than a gym…the members communicate, talk, share, support and even get together after the sessions or weekends.

Its a great environment and is basically a personal training session with someone who is not just out to get you’re money to pay there gym-rent, they are there to really help you.
Yes,I am being bias as I am an instructor but what i have seen really has taken my by surprise and for anyone who feels a bit nervy of taken that first step, we are there all the way with you…plus you’re first session is free.

To find out more and a park near you search ‘British Military Fitness’ or ‘BritMilFit’ into a search engine.

If you have a goal, we’ll get you there. Remember; I’m with you all the way.

Seb is a free-lance personal trainer, you can follow him on twitter at @sebmorganpt

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.

MUMS CAN GET THEIR MOJO BACK IN 2012 WITH THE MuTu® System

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If you want to get stronger, fitter, leaner and more confident in 2012, forever, need look no further than the MuTu® System 

The MuTu® System, has been created by Wendy Powell, a mother of two who has been there & done it, and is also an experienced, highly qualified pre & post natal fitness professional. Her unique, proven, step by step 12 week programme and video series of restorative exercises, effective workouts, yoga and motivational techniques is ideal for women who want to rediscover their waistline AND body confidence, however long ago they had their baby.

Five interconnecting elements have been woven together to put a mother’s body back where she wants it.  MuTu Core is the *find your waist & flatten your tummy* bit, MuTu Breathe, the *tone your pelvic floor & chill out* bit and MuTu New Mum / MuTu Intensive is the *time to get sweaty & shape your body* bit. MuTu Posture is the *stand tall & find your mojo* bit and MuTu Food is the *eat right with no hang ups* bit.

 

Wendy Powell, said, “There’s a huge amount of advice out there for brand new mums but the physical effects of pregnancy, childbirth and mothering – weak pelvic floor, saggy tummy, weak core muscles, back ache – can go on for years, and this is what I tackle. The MuTu® System really ‘GETS’ the practicalities, hormones, emotions and pressures mums face. By following the programme you can stop being confused by conflicting advice and get your body – and mind – back in good working order and shape, however long ago you gave birth”.

She added, “The programme works because it gives women the tools, information and guidance they need to change habits and take responsibility for their bodies once again. The holistic approach is about working out, eating well and increasing self-esteem so you feel sexy, capable, strong and healthy in a world full of quick fixes and unrealistic expectations that just don’t work”.

“Thank you for MuTu – I have been totally motivated & have stuck to a programme for the first time ever! – Wendy, you have achieved the impossible!” Emi, mum of 2

For more information go to Mutu System

Keep your New Year’s Resolution with Marie Curie Cancer Care. {Health}

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Whether your goal is to get fit, lose weight, meet new people or do something adventurous in 2011, Marie Curie Cancer Care is offering challenges to fulfil those common New Year’s resolutions.

This week, Marie Curie Cancer Care is launching its programme of events and challenges for the coming year, Rise to the Challenge, offering everything from runs, treks, triathlons and cycle rides to swimming, walking and dancing.

If you’re looking to get in shape in 2011, Marie Curie has nationwide running events all year round, from marathons to local fun runs. And if your ambition is to see the world this year, the charity’s South African Cycle Challenge along the stunning Garden Route might be just the way to satisfy your wanderlust.

Fabian French, Director of Fundraising at Marie Curie Cancer Care, said: “New Year’s resolutions often fall by the wayside before January is over, but Marie Curie Cancer Care has events and challenges throughout the year to help you stick to, and achieve, your aims for 2011. Whether you want to improve your fitness, have fun or get outdoors more, there’s something for everyone. So why not take up a challenge, fulfil your ambitions and help raise valuable funds for Marie Curie Nurses, who provide free care to people with terminal cancer and other illnesses in their own homes.”

New Year’s Resolution Suggested Marie Curie Challenge

Get fit Dextro Energy Triathlon

Lose weight Marathons, 10k events and Fun Runs

Reduce stress Swimathon

Travel South African Cycle Challenge

Meet new people Daffodil Dance

Get outdoors more UK mountain challenges

Spend more time with friends and family Walk Ten

Enjoy life and have more fun Ladies’ Driving Challenges

Do something adventurous Parachuting, zipwires and abseils

Volunteer and help others Organise your own event

To take part in an event or challenge for Marie Curie Cancer Care, telephone 08700 340 040, visit: www.mariecurie.org.uk/challenge or email: events@mariecurie.org.uk