KIDZ BOX & FIT 2009
13.01.09Todays Kids are generally moving around a lot less then they did let’s say 10 years ago and that is obviously taking it’s toll. The % of obesity is alot higher, Diabetes is turning up in earlier age and back and joint problems start a lot earlier in this century.
A big problem is all the Computer Games that exist today. Kids rather sit inside and play and play and play while when I was young we were out running about and moving around all the time.
Tv and Dvd’s is another reason that kids rather sit inside then go out and do something active and Believe it or not but We as Parents also play an enormous roll in if our kids are active or not. If mum and dad are doing some kind of exercise I bet you the kids will follow.
So All the parents out there Please show your kids that Exercise is a GOOD thing and get off your bums and do something. I am actually working on a Family Exercise DVD so keep your eyes out for that if you are not sure what to do to get the whole family involved:)
So, Anyway, side tracked a bit there:) I started up the Kids Box & Fit about 5 years ago and have had the group going since then. It’s aimed for Kidz age group 10-13, boys and girls. The aim is to get them moving, have some fun and early try to show them to use correct posture. The boxing part is also a great way for them to get out aggressions and frustrations within a safe enviroment.
So, don’t let your kids miss out on this oppertunity, Send me an email jess@getfit.lu to Sign Up!
Only 12 Place Available!
Have a great, Active Day:)
Jess
BR Jess
Sign Up straight Away so Your kids won’t Miss Out on this Chance!
Looking forward to seeing you, BR Jess
Well here we all are, January 2009, the new year and a happy new year to you!! Now that we have the pleasantry’s out of the way lets get down to the nitty gritty.
On average over the festive season it is estimated that the average amount of weight that we put on is just over 3 kilos. This could explain the fact that the majority of New Year’s resolutions are to get fit/loose weight or some variation of the same meaning.
Now we have all seen it and we have if were honest probably all done it. After the initial month or so and maybe even sooner, you’ve guessed it, it has petered out and probably come to a complete halt. Bye bye new years resolution 2009 and bye bye a fitter healthier you. So what happened? Scroll down and take a look at the most common reasons why people will fail their training programs, how many apply to you??
The top two excuses we here from clients has got to be 1. I have been busy and 2. I have not had time. These two can also in some cases just mean a lack of motivation. They are quickly followed by, I have been busy at work, been busy with the kids, been busy with house chores, cooking, shopping etc, and the list can go on. These can all be genuine excuses.
If we have a busy lifestyle and you find your self using the above excuses then taking on a training program is not going to work, why because when we use the above excuses it shows we have not planned and organized our time effectively as we could, even if we have taken that first important step and wrote down what we need to get done in one week or even one day, how many do you cross off, and how many have you put off to another time, which leads to another reason why we fail, not taking ACTION! It’s all well and good sitting down and organizing what you want to accomplish, if you do not action it, it amounts to absolutely NOTHING !
All this organizing and actioning can make for an even more busy life. Where has the extra time come from for your training? If your training has just been added on to your endless to do list then it will end up after a while just being forgotten. The mistake made is not sacrificing something else. If we want to add a training program into our lives something has got to give, maybe take it away from those TV hrs!!:o)
If after all this we have time for a social network of friends and family!!, are they being supportive or just being negative, will they help us out once in a while to help us reach our goals and dreams or will they be that niggling voice saying “oh don’t be boring have another drink “, “have a piece of cake it’s my birthday”. Yes negative peer pressure can stop us from succeeding too.
So let’s be honest now, how many applied to you??
Now that you know what to avoid to stop you from succeeding there are no further excuses! and all I can do is wish you good luck in your 2009 new years fitness resolution.
All the best Marie
Nutritional Tip Omega 3 Snacks
11.01.09 Omega 3 Snacks
by Dr. John Berardi Once you’re splitting up your fats correctly (about 1/3 of your fat intake coming from each of the three types of fat), your next goal should be to balance out your omega 6: omega 3 ratio. Do this and you’re arteries will be jumping for joy and they’ll have less body fat around them to impede their jump height.
While most of you probably already know that the omega 6: omega 3 balance is critical, I’m sure many of you are wondering in you can balance out the 6:3 ratio without having to pour another tablespoon of flaxseed oil down the gullet?
How about trying some pumpkin seeds or flaxseeds? Pumpkin seeds provide a 2:1 ratio of omega 6 fatty acids to omega 3 fatty acids, increasing the EFA content of your diet while putting your fat intake back in balance. Also, adding flaxseeds to your diet is a good idea. Grind these seeds up in a coffee grinder and add to your meals. Flaxseeds provide fiber, protein, and a 3:1 ratio of omega 3: omega 6 fatty acids. Your arteries will thank you.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
Order Precision Nutrition now and get $50 off!
I have now been in the Personal Training business for about 1.5 years. I have had very successful clients who have followed everything I have asked them to do but I have also unfortunately had less successful clients. So what happened to these less successful clients?? Well, when they came to me they obviously had some kind of goals or else I wouldn’t have taken them on, So down the line what happened to the passion and want to reach these goals???
As mentioned above we do need Clients to follow ALL our guidelines to have a successful result of our training. Quite easy really if these guidelines aren’t followed then the results will be less or none at all.
First off a Main Goal needs to be determined. If you don’t have a goal it would be like sewing without thread. What is the goal: weight loss, fat loss, more muscle mass, functional abilities, confidence? Why is this goal so important? And when should it be reached? And HOW will you feel when you have reached it? Write all this down and you have won half the battle. To win the whole battle make sure do READ your Goal EVERY day and FEEL Passionate about it.
NutritionJ, Interesting subject. To make it easy: There is no possible way to OUT TRAIN a BAD DIET!!! So if fat loss is wanted you have to eat regularly and Make GOOD choices. Put diesel in a Petrol tank and see what happens. How is the body supposed to function in the best possible way if it doesn’t get the best possible fuel??
So eat Often, Eat Clean and Drink lot’s of water and you are closer to the body you dream of.
First, second, third and fourth week goes by and all Training sessions asked where done but unfortunately not much happened in these 4 weeks so client gets pissed off, lose motivation and lack of faith and training goes downhill. For some people the metabolism takes longer to kick in. It is something that doesn’t happen over night. For people with a lot of extra weight it is obviously easier to start losing. Think like this: It probably took a while to put the weight on so let it take some time to get it off. That way it will be so much easier to maintain. Keep Training Smart and the Results will come.
It’s busy at work. Your husband needs his shirts ironed. Kids need to be driven here, there and everywhere. Food shopping needs to be done. Cooking needs to be done. Cleaning needs to be done and on top of that you are asked to do several tasks and workouts and eat healthy and stretching and you just wonder how you are going to get through it all.
It all comes down to the Magic word of Planning and to have a Strong Support Network around you. Think of ways to make things easier for you. Tell people that you are starting a new health regime and that you need their help to not fall back into old habits. Maybe your husband can iron his own shirts. Maybe you can start sharing driving with someone. Have a cooking day where you prepare for the week and freeze or just have ready chopped up vegetable and fruits etc. Have snacks ready at all times in your bag and in your car. Be Prepared!
Jess
Fat Recommendations - How To Meet Them
by Dr. John Berardi So how much fat do we need and what kinds? While there’s a lot of debate nowadays, most of the real fat experts agree that a good balance of the three is the way to go if you want to give the old ticker a fighting chance. In other words, your goal is to consume 1/3 of your fat from saturated fatty acids, 1/3 from monounsaturated fatty acids, and 1/3 from polyunsaturated fatty acids. But it’s important to learn what kinds of foods contain the different types of fatty acids. So use this handy chart below to learn which fatty acids are found in a number of common foods. By learning which foods contain which fatty acids, a balanced fat approach should be a snap.
Food % Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat
Almonds 10% 68% 22%
Beef 55% 40% 4%
Brazil Nuts 26% 36% 38%
Canola Oil 5% 57% 38%
Cashews 20% 62% 18%
Cheese 67% 26% 7%
Chicken 31% 49% 20%
Coconut Oil 86% 9% 5%
Duck 35% 52% 13%
Eggs 39% 43% 18%
Flax Seed Oil 8% 18% 74%
Hazelnuts 8% 82% 10%
Herring 22% 55% 18%
Macadamia Nuts 16% 82% 2%
Milk 67% 26% 7%
Olive Oil 13% 75% 12%
Palm Oil 50% 41% 9%
Peanuts 15% 51% 34%
Pecans 8% 66% 26%
Pine Nuts 15% 40% 45%
Pistachios 13% 72% 15%
Pork / Lard 40% 48% 12%
Salmon 20% 30% 40%
Sesame Oil 15% 42% 43%
Walnuts 10% 24% 66%SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
Order Precision Nutrition now and get $50 off!
This is an early warning shot for those who already know they want to start training starting from January 5th.
I have been pulling together a new project which involves 10 people to meet twice a week for a workout and seminar for eight weeks. I will tell you more next week, but just to let you know there is ZERO get out clause, ZERO excuses. BUT I will guarantee your results.
Right now I just want to let you know something is coming, and if Jan 2009 is your time to finally take control of your body, then I have the very thing you are looking for.
Watch this space.
Tim
Increasing Water Intake
by Dr. John Berardi Sedentary individuals should drink at least 2L or about 8 cups of water per day, athletes should drink at least 3L or about 12 cups of water per day, and athletes in hot weather climates drink at least 4L or about 16 cups of water per day.
Since following these recommendations can prevent dehydration and can actually assist with fat loss, you’d have to be a desiccated fool to ignore them. However, try as they might, some individuals find it difficult to ingest up to a gallon of water per day. So try out these three proven strategies for increasing water ingestion:
- Drink cold water - cold water is more palatable, improving ‘mouth feel’ and ingestion
- Add lemon - lemon increases urge to drink and also kills bacteria
- Chuggables - always carry some sort of jug of water around to ensure you’re drinking. Rubbermaid makes a nice blue top container (Chuggables) that we recommend to our clients.
SEE ALSO:
This tip is sponsored by Precision Nutrition - our pick for the best nutrition and supplement resource currently available. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want — guaranteed.
Order Precision Nutrition now and get $50 off!
ForestFit in January
11.12.08The perfect antidote to a holiday season of excess! ForestFit is back again!
I have now opened registrations for ForestFit January, starting from January 6th.
There is only a limited number of places for both the 7am and 9.30am groups. Make sure you register early to avoid disappointment, I have already reserved 5 places for the 7am group before I even send this post out.
Go to http://www.forestfit.com to register right now.
It is fast approaching the time of year where we ALL pile on a few extra pounds, deeply regret the excess afterwards and then spend a miserable January wondering how we are going to get rid of it all!
Sound familiar?
Well the fix is here, right now, before we even get in to the bulk (sic) of the holiday season.
Starting today, there are some 127 fitness based gifts being given away by the worlds top fitness professionals. As of yesterday 21,356 people had already registered to receive these gifts. It is now time for you to join them.
Please click the link below and register your name and email address, and you’ll get you first gift email tomorrow, you’re are little late for today, but there will be a link back to today’s gifts.
But before I give you the link, I do need you to do something for me.
These gifts have been specially created for the 12 days of fitness, and it is the aim of the project to have at least 500,000 people register for these gifts. So if you can send an email to your closest friends, go on to your BLOG if you have one and create a post, get on Facebook and add the link to your status, do the same with twitter if you use that too, change the status on your instant messenger account. All to point at the link below.
We really believe that these gifts can make a massive difference to everyone’s New Year, if you need a kick up the b++t or not!
Go ahead the link is here:
http://www.12daysoffitness.com
I’ll see you tomorrow after you have registered.
“Age is whatever you think it is. You are as old as you think you are.” - Muhammad Ali
“My muscles hurt, I must be because I am old ”
“I’m too old for doing ….” insert an activity
“I’m too old to start exercising now”
“It’s because I am getting old, that I can’t lose fat!”
Take your pick, I have heard them all, usually from people young enough to know better.
I was talking to some of my clients today over lunch, the lunch was a celebratory meal after completing a five kilometer race in the wet, slushy horrible weather we are experiencing here in Luxembourg this weekend. A couple of these “girls” are in the most polite way the wrong end of 30 something, but each of them has found that health and fitness doesn’t stop at age thirty.
They are planning to take part in a Triathlon next summer, they are talking about all the training they will be doing over the next few months, planning which preparation events they are going to do, including the relay ING marathon in May.
The thing is, just a few short months ago they were asking me if coming to do ForestFit was going to be too hard for them. Now with massively elevated confidence levels and a new understanding of what their body is capable of. Their goals are now much higher.
Some of my best clients have been the wrong side of fifty years. They still have managed to lose significant amounts of body fat. One of them has claimed they feel fitter and healthier at age fifty something, than they did at thirty something!
… Muhammad Ali’s quote is a startlingly coherent from a guy who did most of his talking with a brutal “right”. But it is a real observation of what is the difference between those that achieve massive results “despite” their age and those that give up as soon as they reach a certain age.
How old do you think you are??
