Tag Archive | "sports nutrition"

Image hold.jpg

Tricep exercises

Want to look strong and sexy in your summer Tees? Arm yourself with our tricep workout…

Short sleeve season is on us, so it’s time to have serious words with our upper arms. Grab those dumbells and wave goodbye to bingo wings. Just incorporate these three of our favourite tricep exercises into your regular workouts to fire up the backs of those arms and, by summer, you’ll have the confidence to rock those dresses and vest tops in no time at all.

 

View article –

Tricep exercises

Posted in Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Personal Fitness Training, Sports nutrition, Training Methods, Weight loss, Weight TrainingComments (0)

friday-wf-web-update-oblique-exercise

Pick ’n’ mix Pilates moves

Get your best body ever with these pick ’n’ mix Pilates moves tailored to your natural shape

While there are no specific exercises that should or shouldn’t be performed depending on whether you have an apple, pear, hourglass or athletic figure, there certainly are some that can help to make your workouts more effective.

‘Pilates can really help you to focus on specific exercises in order to enhance your particular shape,’ says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com). ‘All bodies are different and it pays to know what works for you.’

That’s not to say all women with the same body shape have the same goals, but certain moves can help apple shapes to define their curves, for example, and athletic figures to focus on their glutes. What’s more, everyone can benefit from the postural power of Pilates! ‘Pilates is great for sculpting as it focuses on the stabilising muscles deep in the body,’ Nadine adds. ‘This allows each muscle and joint to work with minimal stress and maximum effort in order to increase strength, flexibility and length.’ The workout as a whole is suitable for all body types, but if you’re short on time, just pick the exercises for your body type.

How to do it

Complete the allotted reps and sets of each exercise before moving on to the next. Perform these exercises in the order they appear.

1. Toe taps

Best for: apple, pear, hourglass

Areas trained: stomach, core, hips

Technique

Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.

Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.

Inhale to return the leg to start position and change sides.

Alternate legs repeating 10-12 reps on each side, bring feet to the floor to rest. Repeat for 2 sets.

2. Criss-cross

Best for: apple, hourglass, athletic, pear

Areas trained: core, sides

Technique

Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.

Inhale as you twist your ribcage to the left and extend your right leg forward.

Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.

Do 6 twists alternating sides. Do 3 sets in total.

3. Glute bridge

Best for: hourglass, athletic

Areas trained: core, bottom, hips, lower back

Link:

Your shape sessions: Oblique Exercises

Posted in Diets, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Warm up, Weight lossComments Off on Pick ’n’ mix Pilates moves

shutterstock_152787086

The 7-minute workout

Sculpt in 7 Minutes!

Your best body in less than 10 minutes, you say? it can be done- Wahoo’s 7 Minute Workout app shows us how.

Whether you’e a full-time mum or busy office worker, we’re pretty sure a short and sweet workout  you can get done in under 10 minutes will sound appealing. Well good news, it can be done. If you’re prepared to go hard and give it your all, it is possible to have an effective workout in 7 minutes, and with Wahoo Fitness’ 7 Minute Workout, which combines aerobic and resistance training to work your heart as well as your mules, you don’t need to leave the house to make it happen. This high-intensity form of training is popular for a reason, but you need to work hard if you want to see results.

Try the workout here to reap serious rewards asap!

Perform each move for 30 seconds at a time with a 10 second rest in between each. Try to do as many as possible in 30 seconds. keep going for seven minutes in total.

Kit you’ll need: Chair/step

Squats, Areas trained: Bottom, Quads

Technique

Stand with your feet slightly wider than your hips and your toes pointed slightly out.

Keeping your back straight, bend your knees and bend at the hips to lower until you are parallel with the floor.

Push back up to th orginial standing poisition and repeat.

Step-Ups {onto a chair), Areas trained: Bottom, Legs

Technique

Stand in front of the chair.

Step up onto the chair with one foot, followed by the other.

Pause and then step off with the opposite foot first.

Repeat, changing sdes with each rep.

Side Plank, Areas trained: Core, sides

Technique

Form a straight line with your body on its side, resting on one forearm with your feet stacked on top of each other.

Hold for 30 seconds.

High knees, Areas trained: Legs, Bottom, Core

Technique

Run on the spot lifting your knees as high as possible.

Swing your arms as if you were running normally.

Tricep Dips, Areas trained: Triceps

Technique

Sit on a chair with the heels of your hands on the edge.

Slide your bottom off the seat and support your weight with your hands.

Bend your elbows back and slowly lower your bum toward the floor while keeping your elbows tucked in.

Push back up to the start and repeat,

Lunge, Areas trained: Legs, Bottom

Technique

Stand with your shoulder back and relaxed, and your chin up.

Take a large stap forward with one foot.

Bend both knees to about 90-degree angle, with your back knee just about the floor.

Push back up to the starting position, then repeat on the opposite leg, alternating legs with each rep.

Jumping Jack, Areas trained: Bottom, Legs, Core

Technique

Start with your feet together and arms at your sides.

Slightly bend your knees and jump up in the air.

As you are jumping kick your legs out and bring your arms up and out to for a ‘star’ shape.

Land softly and repeat exercise.

Press-up Rotation, Areas trained: Chest, Triceps, Core, Sides

Technique

Starting in a plank poisition with your hands directly under your shoulders, bend your arms to lower your chest towards the ground.

Push back up to the start.

At the top, rotate your body into side-plank position with one arm on the ground and the other extending towards the celing.

Rotate back to plank position.

Repeat, this time rotating to the opposite side, continue to alternate with each rep.

Continued here:

The 7-minute workout

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments Off on The 7-minute workout

Image inner-thights-exercises-wf.jpg

Strike a balance with this Inner thigh exercise

Want to boost gym performance? It’s time to balance out your intense workouts with a good old dance-inspired stretch

Blocking out the time to really delve into a stretching session can seem hard to justify if your busy schedule already makes squeezing workouts in difficult.

But if you’ve found yourself hitting a wall when it comes to results, or you’re constantly plagued by niggling injuries, it might just be what the doctor ordered. US-based Lastics has taken inspo from the long, lean and limber bodies of dancers to come up with classes and online videos to help regular gym-goers get the most out of their workouts. ‘Dancers epitomise the balance between strength and flexibility to the extreme,’ says Lastics founder Donna Flagg. ‘Their bodies are graceful, sculpted and powerful.’

Rather than overhauling your entire workout routine to emulate that of a ballerina, Lastics instead allows you to simply take a leaf out of their book, providing stretching-focused classes to help you develop an improved range of motion. This is essential to anyone who’s looking to prevent injuries, boost conditioning and balance out strength training – as well as achieve a slender silhouette. ‘Lastics enhances all other activities, improves posture and circulation and gives you more freedom to move in your body,’ Donna adds. So if you’re intrigued by the slenderness and strength of a dancer but don’t necessarily have any goals to make it as one (bar the occasional tear-up on the dance floor on a Friday night), this is the perfect middle ground.

If you’re interested in subscribing to Lastics, trying out the DVD or even just having a taster of what it might be like, give this workout a go. Donna has devised it especially to supplement WF’s workouts, but it’s a wise and healthy addition to any active woman’s weekly routine. It can even be added to the end of a workout if you don’t want to dedicate an entire session to it.

How to do it

Breathe into the stretch and release when the body starts to resist. Then take a few breaths and release deeper into the stretch on each exhale. Repeat as desired.

Technique

Sit in a straddle and let your head hang between your legs, rounding your back. Release any tension you may be holding.

After you’ve been hanging there totally relaxed, reach your nose a little closer to the floor. Hold your upper body where it is and press the backs of your knees down into the floor.

Hold your body and knees in place and flex your feet, making sure your knees don’t pop back up.

Finally, hold all of that and lift your chin to flatten your back. Hold for a few seconds.

This article is from:

Strike a balance with this Inner thigh exercise

Posted in Bodybuilding, Exercises, Fitness Equipment, Weight lossComments Off on Strike a balance with this Inner thigh exercise

Image emilyskye.jpg

Your bikini body plan!

Thumbnail

Click Here!

The 12-week Body Plan will have you feeling and looking amazing this Summer.

PT and Instagram star @EmFurey has developed 12 weeks of awesome workouts that will get you in great shape and leave you feeling stronger, fitter and more confident and looking fierce. Combined with the seriously tasty and healthy mix and match eating plan from our nutritionist and foodie experts and you’ll be well on your way to the best summer ever!

So, if you want to feel amazing buy the plan now it’s a steal at only £24.99 for 12 weeks of hard-hitting workouts and delicious healthy recipes!

Below are just a few of the great comments we’ve received about the plan, plus a seriously fab review pitching the plan up there above Kayla’s. So, what are you waiting for – get your summer body started now and buy the plan here.

I honestly LOVE THIS PLAN. I used to feel so confused as what to do at the gym. Should I do HIIT? Should I lift heavy? I started to hate the gym (SO unlike me) and often left feeling like I shouldn’t have even bothered going. But Emily’s plans are amazing. They combine strength and HIIT training. It’s all planned out for you. She leaves space to CREATE YOUR OWN GOALS based on strength rather than aesthetics – IT’S SO POSITIVE! I love it!
10/10 Georgina

Super easy to download! Not too much information is thrown at you! EASY AND AFFORDABLE RECIPES that people can have time to cook and prepare! EASILY LAID OUT AND REALLY LIKE THE STYLE!
9/10 Saffron

I found it EASIER TO STICK TO THAN OTHER PROGRAMS
 BUT STILL TOUGH! It’s easy to t into your schedule and builds up strength progressively.
10/10 Sandrine

Read More:

Your bikini body plan!

Posted in Bodybuilding, Diets, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments Off on Your bikini body plan!

Weight loss tips for women

Weight loss tips for women

Article
Use these tips to put your fat loss in the fast lane

1 Do compound exercises
Working your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.

2 Focus on tempo
Don’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!

3 Don’t rest for too long
Of course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity.

Read more about:

Weight loss tips for women

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Weight loss tips for women

how-to-get-ripped-abs-review

The best reasons to work out

Toned legs and a flat stomach aren’t the only benefits of working out. According to a research review in the International Journal of Clinical Practice, regular exercise can help cut your risk of more than 20 illnesses, including cancer and heart disease.

‘Exercise is essential for losing and maintaining weight loss,’ says sports scientist Nick Morgan, ‘but the other benefits are just as important.’ Here’s what exercise does to keep you healthy, happy and alive!

Brain

Staying active cuts your risk of dementia and age-related memory loss by increasing the size of the hippocampus, the area of the brain that makes memories. A 40,000-person Norwegian study found that those who engage in regular activity of any intensity are less likely to develop symptoms of depression.

Breasts

Brisk walking for as little as one and a quarter hours every week can help reduce oestrogen levels in the body, which may lower your breast cancer risk by 18 per cent!

Bones

Bone-thinning osteoporosis now affects around one in three women in the UK, according to the latest research. Taking part in a 45-minute Step aerobics class, three times a week, will help boost bone density, especially in your spine, legs and heels. The American College of Sports Medicine (ACSM) also reports that heavy resistance training may increase bone mass, as it places strain on the bones of the joint you are working.

Appetite

Intense exercise can reduce levels of ghrelin, a hormone that stimulates your appetite, while raising levels of the peptide YY, which lowers appetite. A study in the journal Appetite also found that a brisk 15-minute walk decreased chocolate cravings by 12 per cent.

Heart

Not only will exercise add about four years to your life, it can also lower your systolic blood pressure (the top number that measures your blood pressure while the heart is beating) by as much as five to 10mmHg (millimetres of mercury). This is as good as some blood pressure medications. Aim for 30 minutes of aerobic activity most days of the week.

Pancreas

Lifting weights and upping your lean muscle mass could lower your insulin resistance, reducing your risk of type 2 diabetes. For every 10 per cent increase in muscle mass, the risk of pre-diabetes should drop by 12 per cent.

Gut

Three to five weekly workouts of 20-60 minutes of vigorous activity is an effective treatment for IBS, according to a Swedish study. Demanding workouts improve bowel movements, and relieve gas and constipation.

Sex drive

Around 20 minutes of cardio exercise gets your body aroused faster and more intensely for a bit of rough and tumble. Not only that, lifting weights can also cause testosterone surges, and women with more testosterone tend to be more aroused and enjoy sex more.

Visit site:

The best reasons to work out

Posted in Aerobics, Bodybuilding, Diets, Exercises, Fitness Equipment, Health Issues, Nutrition, Sports nutrition, Weight lossComments Off on The best reasons to work out

THE-BEST-Activity-Tracker

Why Do I Need An Activity Tracker?

There is no escaping fitness bands nowadays, from TV ads to appearing on your friend’s wrist, they’ve fast becoming a mainstay in the UK. There’s such a range of bands and purposes that you’ll probably be able to find one for any niche (want a tracker to stop you from slouching?

Yep, that exists. Want to see how hard you can kick a ball? Yes, sir.), but at the core of almost every device out there is the ability to track steps, calories and sleep.

They’re not the most sexy of subjects, but they’re three of the most crucial to our health

Visit site –

Why Do I Need An Activity Tracker?

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Why Do I Need An Activity Tracker?

1024px-Withings-bodyscale-e1465463248981

The Smartest Scales In The World

 

Don’t just weigh yourself, track your body composition and cardio fitness with the Body Cardio scales

The world is full smart kit these days – smartphones, smart watches, smart central heating, smart TVs, etc. – it’s like you can’t throw a stone (not that we’re condoning throwing stones) without hitting something smart!

And while it’s easy to question the genuine usefulness of some of this smart tech, one thing that’s undeniably useful is a set of smart scales.But what can possibly be smart about a set of bathroom scales?

You step on them, they tell you how much you weigh, and you walk away wishing you hadn’t eaten that whole pizza the night before.

Your set of bathroom scales does its job, and does it well – sometimes too well – so what more could you possibly want?As it happens, your bathroom scales could be telling you a lot more about your body, your health and your general wellbeing

From:

The Smartest Scales In The World

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on The Smartest Scales In The World

Image screen_shot_2016-12-15_at_15.19.37_0.png

So You Don’t Want To Wear A Fitness Tracker

If you’d rather wear a wristwatch than a fitness tracker, Withings has the perfect solution

While fitness trackers have become quite the fashion accessory for many, there are those who simply don’t want to wear a plastic band around their wrist, especially if they like to wear a wristwatch.

But you can use a good fitness tracker as a wristwatch, right?

That’s true – many fitness trackers have screens built-in that can display the time of day as well as all your activity data. But that doesn’t mean it looks good, especially if you’re dressed to the nines.If only there was a fitness tracker that looked like a stylish, analogue watch.

View this article:

So You Don’t Want To Wear A Fitness Tracker

Posted in Diets, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on So You Don’t Want To Wear A Fitness Tracker

Archives

May 2017
M T W T F S S
« Apr    
1234567
891011121314
15161718192021
22232425262728
293031  
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)