GetFit Top Tip

I’m a little excited today… ForestFit got a full page article in 352 this week… AND a mention on the radio too (thanks Ros Brown :o)

Make sure you pick up your copy of 352 today at the usual stockists!!!

My kind thanks to Straun Johnston for pulling together the article. Straun has been on ForestFit for the last 2 months and has been keeping the male body count up each week, so that all the girls don’t just pick on me :o)

ForestFit November is filling up. With both a 7am and 9:30am group starting after the kids holidays on the 11th November. Don’t wait for next month as these are the last groups of 2008.

Register over at http://www.ForestFit.com right now.

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A-Vitamins: Red-yellow and dark green vegtables, egg, butter, fish, liver and fish-liver oils, carottes, spinach and persil.

B-Vitamins (all 7-B Vitamins): peas, egg, beans, meat, milk, vegetables, whole-grain, liver, milk products

C-Vitamins: Citrus Fruits, potatoes, white cabbage, peppars, berries, kiwi, tomatoes.

D-Vitamins: Fish, Fish-liver oils, egg yolks and d-Vitmin enriched milk products.

E-Vitamins: Peas, beans, vegtables oils, peanuts, oats, broccoli, soya beans, seeds, egg and graham flour.

Calcium: Milk, milk products, dark-green vegetables, tofu, salmon, nuts, broccoli.

Magnesium: Green vegetables, wholegrain, soya beans, nuts, bitter chocolate.

Iron: Meat, dried fruit, dark-green vegetables, liver, kidney, cacao powder, sea food, nuts, red meat and egg yolk.

Zinc: Meat, Fish, vegetables, wholegrain products, egg, seeds, nuts, mush rooms and oysters.

Get out there and indulge in all the Good Foods,

Have a healthy Day!

Jess

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So the time has come and Winter is more or less here and with Winter time comes the Darker Days and the colds and flues ( which i just have experienced) start appearing together with tiredness and sometimes depressions. Everything seems harder especially getting up in the morning and the sofa attracts you more and more instead of leaving the warm and nice homes to get out and about. With the lack of energy comes the lack of trying to eat healthier and all this escalates into a bad circle. But have no fear, there are ways to boost you Immune system and ways to  feel better so stand up tall and see what You can do to feel better this Winter?

Nutrition:

We have all heard it by now, You are what you Eat! And Yes it is still a Fact! So try to think before you put that piece of chocolate in your mouth because you are hungry and that’s the first thing you saw. Always think about what You are eating and what Good that will do to You and your body?

Make sure you eat clean carbs, protein and good fats. Eat lot’s of fruit and vegetables which are bombed with vitamines and minerals and antioxidants which will boost your Immune system. Try to eat warm food now when it gets colder because that will heat you up and fill you up for longer. Try porridge or an omelette in the morning instead of your sugary cereals or toasts. If you don’t eat breakfast, Now is a great time to start. Try it out and see what a difference it acctually makes to your whole day!

As always Avoid Sugar(which includes white bread, pasta and bisquits), Alcohol and processed foods. They are still No good and don’t have any nutrients. Alcohol can also make you feel depressed!

Exercise:

This is equally Important especially now when Winter is here. It’s easy to stop doing exercise at this time of year and us working in Gym can see a big difference in clientel at winter time. It’s just plain and simple Hard to get out when it’s cold and miserable out there but try not to stop. As i just said Exercise is very Important. When we do exercise we release the hormone Endorfines and that is the hormone that makes us feel Happy and it is the same hormone  we release when we stress, have sex or are totally in love. And you know how happy you are then , right:)

We get stronger both mentally and physically and we also Boost the Immune system with regular Exercise. So if you are used to doing exercise, do continue, don’t give up!

If you are new to exercise start off nice and easy so you don’t over do it and get fed up or injured. Remember, Any exercise is better than No exercise.

An other thing that makes us livlier and happier is getting out doors. Wrap up real warm and go out for walks or gather some friends and play touch rugby or some other games or why not set up a little tournament of some kind and  Have fun Out doors. You’ll get some fun, some fresh air and the Sun (if it’s out) will give You the  all Important Vitamin D which makes your skeleton stronger and again boosts your Immune System. D-Vitamines are also great for the skin, hair and against Depression.

So, no more excuses about Winter. If you take good care of yourself this might be the best Winter Ever:) Eat good, Get outside and Do some Exercise. Why not Try something totally new this winter, get a friend to come along becuase that way You will never have an excuse not to do it.

Be Well and Happy Halloween:)

Jess

Want to try something new, here are our options:

Fitness Boxing classes: WWW.JESSBOXING.COM

Outdoor Functional training: WWW.FORESTFIT.COM

Or why not get a Personal Trainer this Winter: WWW.GETFIT.LU

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Your abs get just too much attention, sorry guys and girls but the media, tv infomercials, your favorite exercise magazine, they all spend time focusing on that bit of flesh between your rib cage and your crotch.

sit ups, crunches, more sit ups, lots of those crunches. Hell the crunch machine in the gym i am based is the only one that needs maintenance each month!

Then there are those guys and girls who look simply awesome, yet you never see then sweating out 100+ crunches each day? How does that work?

1. You can’t spot reduce… if I had a dollar for the number of times I have said that… This means you can’t lose fat from a specific area by doing an exercise in that area.

2. Doing crunches just doesn’t get your metabolism fired up enough. You ain’t working enough muscle mass during a crunch to provoke your fat burning system in to doing enough work.

3. Doing the same movement over and over again, day after day, week after week, month after…. you get the idea… well your body gets used to doing that movement pattern, and it finds the most efficient way to do the movement, meaning if you where getting some kind of benefit from doing it, that benefit has now long gone.

4. Pelvic alignment… most of the time when we do crunches badly we end up working other muscles, namely the hip flexor muscles, which to be honest are shortened on most folk anyway from sitting on your arse all day. Anyway doing crunches makes the hip flexors even shorter, rotating our pelvis forwards, making you look like you have a pot belly.

5. When did our body ever need to lift our shoulders from a laying position and back down again 100+ times.

6. Did you see the film 300? Those guys got six packs from everything but crunches… I’ll find the video for you :o)

7. Most people are short of time, why focus all your training time of just working a tiny strip of muscle for more than half of your gym time.

8. The phrase “Abs are made in the Kitchen” is over used, but sadly it is so true. No matter how many ab crunches you do, if you are still eating that junk you’ll always have a layer of fat sat over the top of them.

9. Crunches hurt your neck, give you back ache and cause you to swear and curse… And at the end of all that has it really made a difference?

10. Six Second Abs, Ab King Pro, Winsor Pilates…. read the small print at the bottom of the page… there is a reason why they give you a diet plan to go with your favorite infomercial ab machine.

11. Girls like crunches because they make you look like you are doing the right thing in the gym!

12. Guys like crunches because they are a great way to look like you are doing some floor work before forgetting to do your stretches…. AGAIN!

13. Belly fat is dumb! It does not know where it is! Really! your body will burn fat (given the right opportunity) from the whole of your body. Do exercises that work the whole body, give your body the RIGHT opportunity to acheive this by working out smarter, not longer or harder or with exercises that really are quite pointless…

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OK guys… stop sending me emails. I was inundated with emails during my holiday about my 30 day Drop A Dress Size guarantee, and my schedule is now just too full.

However I had a quick phone call with Jess this afternoon, and she has mentioned that she was prepared to make the very same offer…

DROP A DRESS SIZE in 30 days or we give you your money back! Plus we will continue to train you for free until you DO Drop a Dress Size.

Jess has a real limitation of when she can train clients, so she is being really selective about who and when she trains.

So here are the conditions again:

• You’ll train with Jess one-on-one twice a week for four weeks, no excuses, no get outs PERIOD.
• You must follow the exercise plan Jess sets for you in full without deviation.
• You must follow our dietary recommendations to the letter, this is our Nutritional Responsibility program that is based around the Elimination diet . This means no alcohol, zero bread and pasta, zero processed foods, etc etc.
• You must commit to writing and reading your goals every day, and taking positive action every day to achieving them.
• You must write a daily journal, and email it to Jess every evening for 30 days to tell her what you have been doing that day, nutrition and exercise wise.
• At the start and end of the program Jess will ask you to take photographs to demonstrate the changes to your body shape and be prepared to write a full report of how you have got on with the program.

Now Jess is realy only taking 5 clients at this time, and having talked about her available times, during the lunch period is going to be the most ideal time. Now if this fits with you then you need to:

go to the http://www.getfit.lu/consultation.html page to register your intention to start training with us

drop Jess an email at jess@getfit.lu with the subject “Drop A Dress Size 30 days” and tell her why she should take you as one of the 5 special clients to help you drop that dress size(Jeans size for guys)! I wouldn’t wait for the deadline of the 31st October at 18:00 as Jess will have likely filled those places by then.

So get to it right now if your are really serious about making some extra special changes in the month of November.

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The word is out and it looks like we have a dedicated, determined group of Getfit clients and trainers that are setting their sights on the Echternach Triathlon 2009.

Looking at their weakest event, swimming, they got themselves to the Bonnevoie pool bright and early (see Training Early blog) to start their training.

Realizing they could not swim the breaststroke for 1.5k in the race, they needed help!

Help was found as they committed to my Front Crawl Training Session, 2x a week.  We focus on a variety of drills for balance, buoyancy, rotation, and breathing.

The first day a lot of water was drunk by those never learning to breathe to the side, exhaling (blowing bubbles) while their face is in the water and inhaling as the face turns to the side partially out of water.

What’s amazing is the difference in just 3 training sessions…the water of the pool is stabilizing!  Seriously, improvements in breathing have been made…next we continue with body position.  Good body positioning is key to good swimming!

If you are interested in doing a triathlon or joining us at the pool for learning the front crawl, send an email to carrie@getfit.lu

Coming up soon look for Getfit’s Triathlon Training Clinic offering how to prepare for a triathlon, guiding you through the basics of each individual sport and show you how to put them all together.

Carrie Heinrich
Getfit personal trainer
Competitive Triathlete 1986-2002
#1 ranked Female Triathlete Hawaii 1989-1991

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You’ve got your goal to complete a triathlon? You’ve looked at what is your strongest and weakest of the 3 triathlon events. Now it’s time to start putting together your training.

When you start planning your triathlon training plan, you want to make the most out of your strengths and reduce your weaknesses, both physically and mentally. Reaching for small goals help you achieve this.

It’s essential to start with your weakest event. Swimming? Get yourself to a pool at least 3-4x a week. The more you are in the water the better. Take a Front Crawl Swim Clinic working on technique. Biking? Get a bike, get fitted properly and find a group to start riding with. Check with your local bike stores. Running? Again, make this 3-4x a week commitment. Put the most time into your weakest event until it catches up to your strong ones.

Lastly, the 4th event of the triathlon is transitions. This is the period going from one event (swimming) to the next event (biking) and to the final event (running). Your body needs to know what it is like quickly switching from one sport to the another using different muscles and more importantly, the same muscles already fatigued.

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One of the fundamentals we all strive for is a healthy lifestyle. To reach that healthy lifestyle, you have to get in your training, right? But how do we fit our training into our busy everyday schedule?

Here’s a tip: Train early. Schedule training in the morning so that normal daily chaos-long meetings, family demands, traffic-won’t end your workout before it begins. Plus you will jump start your metabolism, meaning you’ll be burning more calories-even when you are sitting at your desk or behind the steering wheel and feel better all day!

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The Ratio Diet
by Dr. John Berardi

Want to improve body composition, increase the ratio of fat lost to muscle lost during a diet, improve blood lipids (cholesterol and triglycerides), prevent wild fluctuations in blood glucose and insulin, and improve satiety when on a diet? Well, you’re not alone. In fact, Dr Layman and colleagues at the University of Illinois are also interested in helping you accomplish these goals.In their recent studies, they have demonstrated a myriad of benefits associated with reducing the ratio of carbohydrate to protein in the diet from 3.5g of carbohydrate to every 1g of protein to 1.4g of carbohydrate to every 1g of protein. What does this mean in terms of food intake? Well, check out this handy little chart.

kcal/day Fat grams* Carbohydrate grams Protein grams

4500 kcal 150g 450g 338g
3500 kcal 117g 350g 263g
2500 kcal 83g 250g 188g
1500 kcal 50g 150g 113g

*These numbers assume a diet that contains 30% fat.

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Yes its true golf is now recognized as a sport, and about time too.

What is golf anyway, its just hitting a ball with a stick to a hole in a field!!!

Well actually real golfers walk 7000 meters with 15 kilos on their back whilst only stopping to move their body from a static position, to moving a golf club over 150 km per hour.  The stopping and starting does create a lot of stress on the body.

Even now we can see that the top pros are employing personal fitness trainers to improve their golf, not their looks. For the top professionals, they are looking for more mobility and power to help them move the ball further and more fitness to allow them to practice for longer and to be still fresh playing the last few holes.

Now for the amateurs,, Does the average golfer need to work out??
Well being a professional golfer, I have seen people quite quickly spend 500 Euros on a driver that might give them 10 meters and of course lots of money for lessons to improve their techniques. These are all fine and frequently help, amateurs will infrequently improve themselves physically to move better and faster.

To hit the ball further, you require more club head speed. This will come from levers and co-ordinated speed.  The levers are knees, hips, shoulders, wrists and maybe feet and the power will come from the muscles attached to these joints. With training, these muscles will get stronger, moving the joints faster and more co-ordinated and your club will move faster, finally hitting your ball further that your opponents.

Leon.

Leon is one of newest Personal Trainers on the team, and as a Golf Pro locally in Luxembourg, is ideally positioned to help you with your golfing fitness, posture and overall physical conditioning, as well as improve your swing.

Arrange a consultation with Leon today by going to our Online Consultation Form.

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