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Yoga

2014 New Fitness Class Tips

It’s the start of the New Year and 2014 has some great new fitness classes for you to try. I have listed some of the hottest

2014 New Fitness Class Tips

below, guaranteed to transform your over indulged Christmas body’s for ever!

Speedflex. The new cross training. This form of training reduces micro tearing of the muscles, so you will not get as much muscle soreness the following day and be able to continue training. This high intensity interval training is based around a free motion bar, where the more force you apply to it results in more force being pushed back against you from the machine. You can expect to lose between 800 to 1200 calories in a 45 minute session. Take a look at speedflex.com for more information. Check out an example of a great cross training session.

Sandbells. In weights from 3kg to 12kg they are a cross between a sandbag, dumbbell, grip bag, medicine ball and kettle bell. You can slam them down on the floor; smash them against a wall or heave them above your head, great for circuit training and boot camp style workout routines. Because the sand moves around inside the sandbell you get a different workout every time, this in tirn shocks your body and increases weight loss. You can burn 300 calories during a one hour session and tone your arms, legs and core to the max.

Anti-Gravity Yoga. YogaThis super back correcting style of Yoga requires a harness which looks a bit like giant baby bouncer. Some recent converts to this space style yoga include Gwyneth powthtrow who say that it allows them to get into advanced inverted poses that other exercises can’t reach. You use the anti-gravity devise to do yoga, Pilates and dance style moves which relieves compressed joints and aligns the body so that you can stretch further. This style of Yoga is great if you suffer from a bad back or aching joints. Visit antigravityyoga.co.uk for your nearest class.

Essentrics. If you want to burn 276 calories in 30 minutes then this Pilates inspired work out is for you. This exercise routine is based on stretching muscles before strengthening them in the elongated position to create longer, leaner, more toned shape. It claims to make your waist thinner, stomach flatter, legs leaner and bum more toned with one month.

Barrecore. This is a hybrid of Pilates and ballet with cardio, light weights and isometric movements set in the ballet studio with use of the famous barre, hence it name, Barrecore. A one hour session should shift between 500 to 600 calories in a one hour session.

If none of these state of the art new regimes sound attractive, go for a nice jog instead, oldest and most proven form of shifting the Christmas flab!

To your very good health
Richard Thomas
Fresh Start Fitness Holiday Thailand.

Christmas Fitness Tips

Here are some of our Top Christmas Fitness Tips. Many of us try to keep our selves fit and active but, like me, can get into a bit of a rut and start to do the same old workout routine. To stop us becoming a bit disenchanted and stale in our ‘keep fit’ efforts over the Christmas period we have come up with a few ideas to keep your exercise sessions current and enjoyable.

Christmas Fitness Tips 1. Breathe Properly

woman-570883_1920Most people don’t think about their breathing when exercising and consequently end up inhaling and exhaling too rapidly, these stimulate the flight or fight mechanism and is very inefficient. If you can elongate and control each exhalation you can improve your cardiovascular conditioning. If you have trouble with your breathing during exercise or even in general try Pilates, Yoga or Meditation, these classes are excellent in helping you find ways of improving our oxygen intake and making you aware of the importance of breathing. Here is a great video to give you an idea of how to improve your breathing

Think SMART 2

People who set Specific, Measurable, Agreed, Realistic and Time framed goals are more likely to succeed than those who simply ‘try their best’. Write down what you want to achieve, for example weight loss, muscle build or tone. Be realistic about the time frame in which you want to see these results, don’t expect a six pack after only a couple of days. Record you your progress in a diary or wall chart and give yourself a reward as you approach your end of goal mission. It may be worth its weight in gold to seek the advice of a personal trainer or nutritionist before you start your journey.

Core Training 3

Your core is the mid-section of your body and is the most important. Your back and stomach is your body’s engine. A strong core will stabilise and maintain posture and prevent injury, so don’t neglect your stomach and back exercises. Do them at the start and end of your session for maximum benefit.

Time saver session 4

Try this 10 minute blast when you are next in the gym and have access to a tread mill, or you can try it outside in your local park or open space. Hop on the treadmill holding a dumb bell in each hand, weight dependant on your strength. Set the speed to a brisk walk, as you are walking do 1 minute of shoulder press, 1 minute of bicep curls,1 minute of triceps extensions, 1 minute of side laterals, 1 minute of front laterals, 1 minute of triceps kickbacks. Do these one after the other for a cardio and body sculpt blitz. This is an amazing upper body challenge that also gets your heart pumping.
If you change the kind of exercise you do and vary the intensity, you can avoid conditioning plateaus. Your body will be challenged and adapt to new movements and new intensity requirements.

To your very good health and have a very happy Christmas 2013

Rich Thomas
Fresh Start Boot Camp Thailand

Vitamin c

Vitamin C Facts

Why we need Vitamin C

Vitamin cVitamin C is a form of sugary acid that is water soluble and is most commonly found in citrus fruits, leafy green vegetables and is a staple ingredient used to fortify foods. This super vitamin is a familiar childhood supplement and one of the most important for our continued wellbeing.

Humans suffer from a deficiency which prevents us from generating vitamin C in our bodies. Most other mammals can synthesise this vital nutrient with glucose produced by enzymes in the liver. The only way we humans can get this vital elixir of life is through our diet.

Beat Heart disease.

Animals don’t get heart attacks because they produce vitamin C in their bodies which protects blood vessels walls. In humans, unable to produce Vitamin C, a condition known as Hypoascorbemia, dietary vitamin deficiency weakens these blood vessel walls which go on to cause cardiovascular disease which is an early form of scurvy. Clinical studies have found that daily intakes of Vitamin C can reverse and even halt the effects of coronary heart disease naturally.
In addition to Vitamin E and two other amino acids, Lysine and proline, vitamin C is vital for the creation of collagen, the major protein in soft and connective tissue throughout our body. Vitamin C therefore helps provide us with healthy skin, hair, corneas, tendons, muscles, ligaments, bones, organs, cartilage and the basis for the structure of our cells. Without it we simply fall apart, which is called scurvy. As we have already said, but I think it’s worth saying twice, Vitamin C is also responsible for the strengthening of our cardiovascular system. A lack of this vital vitamin kills one in every two and half people.

Fight free radicals

Vitamin C acts as a powerful antihistamine, antiviral and antitoxin. It also acts as an antioxidant, which neutralizes cell damaging free radicals or oxidant elements in the body. As we age, we slowly oxidise or rust! An antioxidant is a type of molecule able to slow down or prevent this oxidation process. Antioxidants, like Vitamin C, stop these reactions by removing the free radicals and becoming oxidised themselves. If there are more free radicals than antioxidants can control, the body suffers oxidative stress which can cause diabetes, cardiovascular disease, hypertension and chronic inflammatory disease. Vitamin C is a major factor in preventing this from occurring.

Where can you find Vitamin C?

Vitamin C can be found in fruits and vegetables and also in some meats. Rose hips, blackcurrants, peppers, kiwi, guava, broccoli, and the Christmas favourite, Brussels sprouts are all high in vitamin C.
Raw is good – cooking and heating destroys many of the active compounds of vitamin C. If you boil a saucepan of vegetables for too long you risk having more vitamin left in your pan than on your plate.
Fresh is best – As food is stored the vitamin C content gradually decomposes. An orange in your fruit bowl will lose 50% of its vitamin C in two weeks.
Fruit and Veg – A diet of 80% plant based organic fruits and vegetables are best,if you can eat 60% of these raw then even better.

To your very good health
Richard
Fresh Start Boot Camp Thailand

Top 10 healthier Life Tips

10 top healthier life tips

We all live in a world that requires us to work longer, faster and better. So here are a few tips that will help you live a healthier and long existence. Just small changes in your life such as a little exercise, change of diet or having a laugh with your friends can make a huge difference to the quality of your life. Take a few minutes to read our top tips on how to live a happier life and start living.
1. Cholesterol fighter
The new super hero of the cholesterol fighting dream team, Berberine extract is believed by scientists to hold the magic key. According to Italian researchers this plant extract can actually lower cholesterol, making it a side effect free alternative to statins. It is also believed to have anti-inflammatory healing powers, burns fat and works as effectively as prescription medication for improving insulin sensitivity  Berberine is totally natural and is said to be the aspirin of diabetes. Kurtis Frank of’ examine.com’ say’s popping a 400mg capsule three times a day is enough to see the full benefits.
So where is Berberine found? A bitter tasting yellow plant alkaloid and used by the Chinese for hundreds of years in medicine. Found in the stem bark of various plants including Goldenseal, Golden thread, Oregon grape, Barberry and Tree turmeric.

2. Reduce your chances of a Stroke
According to the University of Leeds, every 7g of fibre in your diet per day correlates to a 7% reduction in your risk of a life devastating Brain attack or Stroke. Here are four great and tasty ways to help you on your way. Raspberries (6.5g), Almonds (6g), one large apple (4.5g) or two Kiwis (4g).
3. Exercise to avoid a stroke
Exercise is an absolute must if you want to avoid a stroke. Keeping active helps reduce numerous stroke risks. It improves the health of the heart and blood vessels, reduces blood pressure, increases the level of good cholesterol and reduces stress. A new study according to ‘Science Daily’ shows that people who were physically active before suffering a stroke may have less severe problems as a result and recover better compared to those who did not exercise before having a stroke.
4. Laughter is the key
Research has shown that laughter increases blood flow to the brain, releases endorphins and decreases levels of the stress hormone cortisol. Laughter relieves tension and increases our ability to think positively. Laughter can lower your blood pressure which in turn increases white blood cell production which in turn increases your immunity. Doctors in the USA and UK are scheduling laughter therapy to some of their cancer patients on a daily basis to try and help with their recovery process.
5. Choose the right fat

According to the journal ‘Advances in nutrition’ saturated fat has an undeservedly bad reputation. According to their research the real enemy is polyunsaturated fatty acids or PUFA’s. They are found in Margarine and cheap oils such as sunflower and Soybean which oxidise at high temperatures making them toxic. Try swapping these ‘bad oils’ for good ones such as coconut oil or Avocado oil. These contain plant based saturated fats which raise your good cholesterol and lower your body fat.

6. Super food of the day Moringa

This super nutritious leafy green vegetable which is native to Africa and India is said to have more energy boosting iron than spinach. It is also full of bone building calcium, more than milk and more muscle building potassium than a banana. Try it on salads or in health smoothies and shakes.

7. Beetroot power

Beetroot juice has proven to help you exercise for a massive 16% longer and was used by the Great Britain team during the 2012 Olympic Games. Beetroot has a lesser known attribute though, the ability to lower your blood pressure. This is because of the nitrates contained within, which relax the blood vessel walls and improve blood flow, according the ‘journal of hypertension’.  A 250ml glass of juice will lower your blood pressure by 10 points in just three hours.

8. B Vitamins

B Vitamins are important for efficient metabolism and energy production, as well as general health. The best way of getting these essential vitamins, apart for supplements is in foods such as Brazil nuts, Prawns, Brussels sprouts, Whole oats and Oysters.

9. Antioxidants

Fast living, pollution and stress all add up to toxins being pumped into your system.  Try some of these great natural antioxidants to get yourself back in balance. Green tea, Kale, Broccoli, Blueberries, Prunes or Cranberries.

10. Slow release carbohydrates

During our busy schedules it’s easy to grab ‘take away’ foods such as chocolate and crisps which leave us feeling hungry minutes after we have eaten them. Here are a few slow release carbohydrate  foods which will curb those hunger pangs and aid in weight loss. Sweet potato, brown rice, brown pasta, porridge and peanuts.

I hope you have enjoyed reading my top 10 tips, please let me know on Facebook what you thought.

To your very Good Health
Richard Thomas
Fresh Start Fitness Holiday Boot Camp

Address

Fresh Start Fitness Holiday Boot Camp
The Spa Resort 165 Moo4
T.Huaysai
A.Maerim
Chiang Mai
Thailand
50180.

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