Posts Tagged ‘workout’

7 STEPS TO SKINNY JEANS IN 29 DAYS OR LESS!

January 11, 2012

Here are some more fantastic fitness tips from Nottingham’s Fitness Guru, Jiten Nandha, owner of Manage Muscle, Personal Training and Boot Camp:

* Get the 7 steps to fast and permanent fat loss

* Discover the secret to the perfect diet program

* Why most fitness and weight loss programs fail you.

Get Instant Access Now!

The Twelve Days of Christmas – with a difference!

December 6, 2011

Here are some Festive Fitness Tips from Nottingham’s premier Fitness Guru, Jiten Nandha, owner of Manage Muscle Personal Training & Boot Camp:

Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know what’s on your list this year and it isn’t found at your local department store. You’re wishing for washboard abs—so I’ve put together “The Twelve Days of Christmas –Washboard Abs Edition” just for you.

The 12 Days of Christmas –Washboard Abs Edition

On the First Day…Give yourself the gift of Burpees.

Created in the 1930’s by psychologist Royal H. Burpee, the burpee is an intense full body exercise that helps burn fat and tone muscles. A burpee is done in the following 5 steps: 1) Stand with feet shoulder width apart. 2) Drop to a squat with your hands on the ground. 3) Kick feet back while lowering into a push-up. 4) Return to squat position. 5) Jump up with arms overhead.

On the Second Day…Give yourself the gift of Fibre.

Stocking up on fibre will do wonders for your abs. High fibre foods are nutrient dense and low in calories. Try these high fibre favourites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, and carrots.

On the Third Day…Give yourself the gift of a Medicine Ball.

The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day…Give yourself the gift of Reduced Salt.

Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

 

On the Fifth Day…Give yourself the gift of Oblique V-Sits.

Who really wants a muffin top? You don’t, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day…Give yourself the gift of Lean Protein.

Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to washboard abs.

On the Seventh Day…Give yourself the gift of Sprints.

The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear.

On the Eighth Day…Give yourself the gift of No Sugar.

Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. Enjoy fresh fruit, rather than refined sugar. If you really want washboard abs, then say no to sugar.

On the Ninth Day…Give yourself the gift of Hanging Leg Raises.

This is one of the most effective ways to strengthen your abdominals. 1) Hang from pull-up bar with legs fully extended. 2) Exhale and drive your knees up toward your chest. 3) Inhale as you slowly lower your legs back down.

 

On the Tenth Day…Give yourself the gift of No Grain.

If you’re serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day…Give yourself the gift of Mountain Climbers.

Here’s another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

 

On the Twelfth Day…Give yourself the gift of Washboard Abs.

Contact me about my tummy flattening programs that will get you those washboard abs that you’re wishing for.

Call or email today to get started.

 

Kirsty Dee Bowerbank-Steel – nominated in 2 categories in the What’s On 4 Me 2011 Awards!

October 6, 2011

 

Kirsty Dee Bowerbank-Steel runs Work it Baby and has been nominated in 2 categories – “Best Local Sports, Health or Fitness Group” and “Most Outstanding Activity Instructor” !

Work it Baby provides exercise classes for mums, but with a difference! Not the standard postnatal type classes, Work it Baby went one step further with the ‘Mummies withTummies’ classes taking you much further beyond this stage.  Designed for mums that have never ever got back into shape and have lost all confidence to go to the norm exercise class or gym,  or simply just mums that have loss all the weight but need a class that will focus on blitzing that belly back into shape.  Work it Baby brings these like minded women together to support one and another with a class that has been created with them in mind. A high energy fun 45 minute routine designed for busy mums that generally don’t enjoy fitness.
 
Founder Kirsty says ‘ I always hated exercise and never really knew what I was doing. After having my daughter, like most women I struggled to get back into shape but even when I did  lose the weight I found I still had the wobbly bits. I couldn’t find a class that really brought together mums like my self who felt dishearten by stretch marks and loose skin and wanted to come together to feel confidence. So I decided to train in the industry and do it myself, I had no experience but a passion because of my own experience. I now love exercise and love what I do. I work with some amazing ladies and it’s very rewarding.
 
Here’s what one of Kirsty’s class members had to say about her:
 
“Kirsty is simply Inspirational. She’s a young busy mum and has a vision.  A vision that all women – whatever their shape should not feel intimidated by exercise classes, should feel part of group and feel accepted. She’s on hand to chat about worries, insecurities, health issues and wobbly bits that are an issue.  It’s an amazing concept and comes alive when Kirsty teaches, encourages and makes working out so fun.  I could go on but I’ll stop there. In short I nominate Kirsty because she makes an impact on those around her and helps us Work-it-Baby and with Love.”
 
Join Work it Baby on Facebook and Twitter  

Well done Kirsty on your nomination and good luck with your votes!  You’re an inspiration & really deserve your place in these Awards!

To vote for Kirsty – please click << here >>

Drop a Dress Size with Zumba!!

April 27, 2011

As many of you will know I am a Zumba-addict and you’ll be excited to learn that through the magical power of Zumba I have dropped a dress size and thrown out all my size 16’s!!

I dug out my summer wardrobe last week and found that the linen trousers from last year were like clown pants!  So I raced through my wardrobe, trying everything on and found that I am now back down to a pre-pregnancy 14!

So I’ve decided to do a little research into why Zumba is so popular and why it has such an amazing effect on losing weight… 

One of the primary reasons is because of its ability to help you lose weight in a way that isn’t boring!  Exercise is boring – but Zumba isn’t!  Beto Perez (the founder of Zumba) has revolutionized the cardio workout industry, simply by introducing what has now become a certified “dance workout craze”!  What makes Zumba so effective is that it utilizes High-Intensity Interval Training better known as HIIT.

“High-intensity interval training (HIIT) or sprint interval training is a training protocol that is intended to improve performance with short training sessions. HIIT is a form of cardio which is beneficial to burning fat in a short and intense workout. Usual HIIT sessions may vary from 15-30 minutes. Most HIIT sessions have a 2:1 ratio in terms of time. For example, for running, a HIIT session may be something as 60 seconds jog, 30 seconds sprint.” (Wikipedia)

In the Zumba dance workout you lose weight because each song is selected for its particular speed. So in the beginning of the class you will find yourself dancing to a slower pace song. Then as the class progresses the songs played have a faster beat – this is what creates the intensity.

So, Dancing makes it fun and High-Intensity Interval Training is what makes it SO effective!  The amazing thing is that it seems like the pounds just come off by themselves! 

And, if like me, you may find that going to just one class per week is just not enough!  The classes are fun and fly-by very quickly, you feel great afterwards and the cost is really quite low!  So, I now go 2 or 3 times a week, I even fit in a Zumbathon or two!

Watch out – you too may be commenting here about your Zumba Addiction – find a class here!!  And, I’ll keep you posted with news of the descent to a size 12!!

Marilyn


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