For The Sake Of Auld Lang Syne…
Twas the week after Christmas, when all through the house
Not a creature was stirring, not even a mouse.
The cupboards were stocked with food to prepare
For that annual diet which again you must bare
So here we are, that time of year has come around again. After the indulgence of the Christmas period millions of people once again catch a glance at themselves in the mirror and are in for a bit of a shock.
December is no longer the bearer of the day of indulgence. Instead December is now seen as the month of indulgence. With shops holding Xmas stock as early as November, and organisations competing for spaces at their local eateries for their Christmas doo’s, the Xmas period can now last from November well into the New Year. With the Xmas period being longer, the amount of food that one can eat in such a period can be astonishing. But hey the damage is done now, wipe that slate clean, re-stitch the button back on your trousers and let’s look to the future!
For The Sake Of Auld Lang Syne….
Every day people make the decision to change their lifestyles to shed the pounds, but more people do so just after the Xmas period.
I asked my good friend Jeeves what the top 10 New Year’s resolutions were and unsurprisingly the results were as follows:
• Stop smoking.
• Get fit.
• Lose weight.
• Enjoy life more.
• Quit drinking.
• Get organised.
• Learn something new.
• Get out of debt.
• Spend more time with the family.
• Help others.
Seem familiar?
Increasing your physical activity whilst improving your nutritional practises can help you achieve at least 75% of these common resolutions, so you are well on the right track!
But not so fast!
You may already have your gym membership, you may have your new ipod from Mummy loaded with your favourite songs ready to treat your ears as you hit the treadmill, but how are your functional movement patterns?
‘My Functional Movement Whats?!?’
Ah ha! You didn’t even think about that did you?
Not surprising, many people don’t!
Many members of the public begin their new year’s resolutions with gusto performing high level activities even though they are inefficient in their fundamental movement patterns. This is not surprising considering the arsenal of glitzy glam training equipment that is now available to one and all in training facilities across the country.
Everyone wants to use the most exciting new bits of kit whether they are ready for it or not. Kettlebells for example look far more exciting than a bar and some plates, but sometimes a bar and some plates is all that is needed for that person at that time to get them the results they want, in the time they want without risking injury.
It is just like at Christmas. The socks you were given may be uninspiring compared to the blending, frying, flying tin opener, but which one will last you for many years to come whilst offering consistent service? I guarantee you it will be the socks! Training is exactly the same, for beginners the basic, sometimes uninteresting exercise movements are often the best for the job!
Without knowing it though, these eager ‘give me the heaviest kettlebell’ individuals typically continue to promote or even create poor movement patterns, by failing to correct their imbalances, failing to train their weaknesses and train around pre-existing niggles and injuries rather than addressing the original causes.
With their weak links unidentified, the body finds new ways to compensate, causing inefficient movement. It is this type of inefficiency that can cause a decrease in the performance of the client (and thus results) and increase the risk of injury.
A huge benefit of working with a highly qualified personal trainer is that they should have the ability to individualise a progressive programme for you that is not only based upon your weak links, but that can deliver the results as and when you want them.
Although the kit and assessments used may seem simple it is the skill of the trainer that can put such information to good use. Here at Phoenix Pro we use the FMS or Functional Movement Screen.
The Functional Movement Screen
The FMS is a ranking and grading system that documents movement patterns that are key to normal function. By screening these patterns, the FMS allows the trainer to identify functional limitations and asymmetries.
From just a few short tests a score is developed, which is used to target problems. The score is then analysed and the trainer is left to identify those exercises that will be most effective to restore proper movement and build strength in that individual.
The FMS is not just a one trick pony though, (For Apprentice fans…it could be argued that it is a whole field of ponies!), the screen acts as a systematic tool to monitor our clients progress and movement pattern development in the presence of changing fitness levels, which allows us to adjust our corrective strategies and programming as our clients progress.
Feet First!
So before you eagerly jump feet first (watch the ice!) into your fitness mission for the new year, avoid an injury and ensure that you address your asymmetries! Treat your body to a pain free and results based future!
Here at Phoenix Pro we offer a full functional movement screen as part of our £69 month’s trial, but we also have a fantastic open day coming up at our premises in Godalming on January the 6th where as well as a number of other treats and service offerings we are offering a free FMS for every individual attending!
Don’t Miss Out!
Happy New Year and good luck in all of your 2011 ventures!
Scott Marsh
S&C Coach
www.phoenixprofitness.com
Thursday 30 December 2010
Friday 24 December 2010
Merry Christmas!
Christmas is here and here at Phoenix Pro we've had a fantastic first three months in our new home in Godalming. Thank you to all of our members and everyone who has helped us realise our goal of opening a truly comprehensive gym, where our members' results really are the number one priority! We can't wait to help you all continue to smash your fat loss and sporting goals in 2011.
Enjoy your splurges, see you next week,and have a fabulous Christmas!
Best Wishes,
Charlotte, Sarah, Scott and Matt
The Phoenix Pro Fitness Team
Enjoy your splurges, see you next week,and have a fabulous Christmas!
Best Wishes,
Charlotte, Sarah, Scott and Matt
The Phoenix Pro Fitness Team
Monday 20 December 2010
What's wrong with a traditional warm up anyway?
Guest Blog by Nick Grantham, CSCS
What’s wrong with a traditional warm up anyway?
Jogging, cycling or jumping rope doesn’t prepare you to perform.
You've heard the phrase you never get a second chance to make a first impression. Every training session is a bit like that. It's vital that you set the tone straight from the off! I’m amazed at just how little thought seems to go into most warm ups. We’ve all seen it, the coach sending the team off to jog some laps, or the personal trainer sitting the client on a bike for 5 minutes before the training session. It’s just not good enough.
Traditionally warm ups are considered a necessary evil and a bit of a hassle, 'let's just get through this so that we can start training properly'. Most traditional warm ups focus mainly on the temperature-related mechanisms and involve basic activities that require movement of the major muscle groups of the body, such as jogging, cycling, or jumping rope (skipping).
However, preliminary exercise should prepare the body not only physiologically but also psychologically.
Forget About Warm Ups…from now on I want you to think of Movement Preparation.
Movement preparation encompasses technical reinforcement of fundamental movement patterns, promotes cognitive thought processes that are critical to body awareness, emphasizes the expression of movement speed on the force-velocity continuum, and finally it creates variety and interest that will engage athletes/clients. Oh….it also increases your core temperature and gets a bit of a sweat on!
Physical Responses to Movement Preparation
Movement preparation initially increases tissue temperatures throughout the body, which in turn causes a rise in whole body core temperature. This increase in temperature is brought about by:
• friction between muscle fibres during muscular contraction
• dilation of intra-muscular blood vessels
• redistribution of the circulation, and finally
• the breakdown and metabolism of fuels during exercise.
An increase in whole body temperature allows the muscles and joints to move optimally, reduces the resistance to blood flow throughout the body so that blood can then be easily distributed to the working musculature and improves nervous activity leading to improvements in the rate of muscular contraction, reaction times, and the overall control of whole body balance and motor function. Finally, from a cardiovascular perspective, temperature is central to the rate at which oxygen can be released from the blood and delivered to the working muscles.
And you thought it was just about getting a sweat on!
Psychological Responses to Movement Preparation
Peddling on a stationary bike, jogging round a football field, or sitting down performing static stretches are not particularly mentally stimulating activities! However, I still see athletes and gym-goers alike adopting such approaches to their pre-exercise preparations on a regular basis. These activities are ‘easy’ to perform and in most cases don’t require much thought.
I personally want my athletes and clients mentally ‘dialed in’ and ‘switched on’ at the start of the training session. It’s an absolute must in my books to work on elevating the cognitive function of the body, placing value on developing the alertness, acuity, and mental arousal needed to focus the athletes mind.
Complex tasks used as movement preparation can serve to promote a number of cognitive functions.
• Neural activity within the brain is elevated, and the higher centres of the brain are stimulated above resting levels.
• Activation of the brain centres required for motor function gives a cognitive focus to kinesthetic feedback. As an athlete begins to become aware of what a given movement feels like, he/she can then go about changing components of that motor function in order to execute the motor task more efficiently or effectively. Kinesthetic movement patterns can then be rehearsed, with the mind becoming intimately associated with the quality of the performance outcome.
• Stimulating the mind through more complex movement preparation tasks often allows for ‘technical reinforcement’of an activity and/or movement patters that will be experienced in an ensuing activity.
• Effective use of the movement preparation time will elevate the psychological focus of an athlete, allowing them to enter into their training session with a mental state that is conducive to optimal performance. Performing semi-complex movements, such as those utilised in the P2P approach to movement preparation will promote this mental focus.
Be it physiological responses or psychological responses, movement preparation activities should serve to elevate all the systems of the body to heightened levels, where they will then promote optimal performance standards. Gone are the days jogging round a field or a court and then performing static stretching prior to training or competition. ‘
Prepare 2 Perform: Olympic Movement Preparation represents a new approach to Movement Preparation!!
The use of Weightlifting techniques by athletes and gym-goers alike is widespread. Performing Olympic weightlifting movements requires balance, coordination, and proprioceptive feedback from the whole nervous system. In order that they be performed correctly, weightlifting variants require the correct sequencing of explosive/ballistic muscle actions. What is more, due to the dynamic nature of this type of exercise, the weightlifting movements can also elevate cardiovascular and metabolic systems above resting levels.
It's time to move with the changes.
Click here to check it out
If you spend the first 10 minutes of every session just getting your clients muscles warm, before you do the 'serious work', then you are wasting a massive portion of your time. Prepare 2 Perform: Olympic Movement Preparation <> represents a novel strategy to movement preparation and warm-up. It removes athletes from the proprioceptively-starved environments of traditional warm-up routines, and challenges all the physiological and psychological systems that are critical for ensuing activity. The Olympic lifts are dynamic, whole body movements, and activate a large number of muscles in gross motor actions. All in all, Olympic Weightlifting activities represent an fantastic way to perform movement preparation, and by their nature they fit in with the P2P philosophies.
Nick Grantham, MSc, CSCS, ASCC
High Performance Strength and Conditioning Coach
www.nickgrantham.com
What’s wrong with a traditional warm up anyway?
Jogging, cycling or jumping rope doesn’t prepare you to perform.
You've heard the phrase you never get a second chance to make a first impression. Every training session is a bit like that. It's vital that you set the tone straight from the off! I’m amazed at just how little thought seems to go into most warm ups. We’ve all seen it, the coach sending the team off to jog some laps, or the personal trainer sitting the client on a bike for 5 minutes before the training session. It’s just not good enough.
Traditionally warm ups are considered a necessary evil and a bit of a hassle, 'let's just get through this so that we can start training properly'. Most traditional warm ups focus mainly on the temperature-related mechanisms and involve basic activities that require movement of the major muscle groups of the body, such as jogging, cycling, or jumping rope (skipping).
However, preliminary exercise should prepare the body not only physiologically but also psychologically.
Forget About Warm Ups…from now on I want you to think of Movement Preparation.
Movement preparation encompasses technical reinforcement of fundamental movement patterns, promotes cognitive thought processes that are critical to body awareness, emphasizes the expression of movement speed on the force-velocity continuum, and finally it creates variety and interest that will engage athletes/clients. Oh….it also increases your core temperature and gets a bit of a sweat on!
Physical Responses to Movement Preparation
Movement preparation initially increases tissue temperatures throughout the body, which in turn causes a rise in whole body core temperature. This increase in temperature is brought about by:
• friction between muscle fibres during muscular contraction
• dilation of intra-muscular blood vessels
• redistribution of the circulation, and finally
• the breakdown and metabolism of fuels during exercise.
An increase in whole body temperature allows the muscles and joints to move optimally, reduces the resistance to blood flow throughout the body so that blood can then be easily distributed to the working musculature and improves nervous activity leading to improvements in the rate of muscular contraction, reaction times, and the overall control of whole body balance and motor function. Finally, from a cardiovascular perspective, temperature is central to the rate at which oxygen can be released from the blood and delivered to the working muscles.
And you thought it was just about getting a sweat on!
Psychological Responses to Movement Preparation
Peddling on a stationary bike, jogging round a football field, or sitting down performing static stretches are not particularly mentally stimulating activities! However, I still see athletes and gym-goers alike adopting such approaches to their pre-exercise preparations on a regular basis. These activities are ‘easy’ to perform and in most cases don’t require much thought.
I personally want my athletes and clients mentally ‘dialed in’ and ‘switched on’ at the start of the training session. It’s an absolute must in my books to work on elevating the cognitive function of the body, placing value on developing the alertness, acuity, and mental arousal needed to focus the athletes mind.
Complex tasks used as movement preparation can serve to promote a number of cognitive functions.
• Neural activity within the brain is elevated, and the higher centres of the brain are stimulated above resting levels.
• Activation of the brain centres required for motor function gives a cognitive focus to kinesthetic feedback. As an athlete begins to become aware of what a given movement feels like, he/she can then go about changing components of that motor function in order to execute the motor task more efficiently or effectively. Kinesthetic movement patterns can then be rehearsed, with the mind becoming intimately associated with the quality of the performance outcome.
• Stimulating the mind through more complex movement preparation tasks often allows for ‘technical reinforcement’of an activity and/or movement patters that will be experienced in an ensuing activity.
• Effective use of the movement preparation time will elevate the psychological focus of an athlete, allowing them to enter into their training session with a mental state that is conducive to optimal performance. Performing semi-complex movements, such as those utilised in the P2P approach to movement preparation will promote this mental focus.
Be it physiological responses or psychological responses, movement preparation activities should serve to elevate all the systems of the body to heightened levels, where they will then promote optimal performance standards. Gone are the days jogging round a field or a court and then performing static stretching prior to training or competition. ‘
Prepare 2 Perform: Olympic Movement Preparation represents a new approach to Movement Preparation!!
The use of Weightlifting techniques by athletes and gym-goers alike is widespread. Performing Olympic weightlifting movements requires balance, coordination, and proprioceptive feedback from the whole nervous system. In order that they be performed correctly, weightlifting variants require the correct sequencing of explosive/ballistic muscle actions. What is more, due to the dynamic nature of this type of exercise, the weightlifting movements can also elevate cardiovascular and metabolic systems above resting levels.
It's time to move with the changes.
Click here to check it out
If you spend the first 10 minutes of every session just getting your clients muscles warm, before you do the 'serious work', then you are wasting a massive portion of your time. Prepare 2 Perform: Olympic Movement Preparation <
Nick Grantham, MSc, CSCS, ASCC
High Performance Strength and Conditioning Coach
www.nickgrantham.com
Thursday 16 December 2010
Make 2011 your most successful year yet...
Another year is upon us, and I’m psyched, because 11 is my lucky number and I have a feeling it’s going to be a great year. Did you know that 2011 is the Chinese Year of the Rabbit? And that the rabbit is a symbol of rebirth? That means it'll be a great year for reaching new heights and redefining your boundaries, because ultimately, there are very, very few. So what are you hoping to achieve in 2011? Have you written your goal list yet?
If not, it is ESSENTIAL that you do. Writing down your aspirations for the new year is a powerful focusing tool that, firstly, provides a constant reminder of what you are striving for, and secondly gives you the basic framework from which you can turn your goals list into a road map to success. With a couple of weeks still to go before new year, now is the perfect time to be thinking about what you want to achieve in 2011, so that you can be clear in your mind what you want to achieve and work out exactly what action that will require you to take. That way you’ll be ready to hit the ground running come January 1st!
This all relies, of course, on knowing what you want to achieve in the first place. Without that, you’re not going to get very far at all. It goes back to that brilliant Jim Rohn quote,
‘If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.’
So, what is it that you want to achieve? Do you want to run a marathon or complete an ironman? And if so who can help you stay fit, strong and injury free during your preparation?
Do you want to lose 5 stone? And if so do you have the tools you need to achieve that? Do you need more support, more equipment, more knowledge, more willpower, a proper programme – recognise what it will take to make it happen and write it down. Use what hasn’t worked in the past as a guide towards what will work for you (ie. Don’t keep doing the same thing and expect a different result!).
Do you want to have a wider social circle, earn more or become an expert in your field? The same rules apply. I am a huge advocate of vision boards which go one step further than a goals list and actually put your aspirations into pictures that you can hang on your wall and look at every day, because I believe that even subconsciously it makes a BIG difference to your commitment levels. Here are some from our staff room at Phoenix Pro Fitness...
Above all remember this little equation:
Thoughts = Actions = Things
And sometimes you have to take a risk to find out what will work for you. What action do YOU need to take to hit your goals in 2011?
Stay Strong,
Charlotte
Owner
Phoenix Pro Fitness
www.phoenixprofitness.com
If not, it is ESSENTIAL that you do. Writing down your aspirations for the new year is a powerful focusing tool that, firstly, provides a constant reminder of what you are striving for, and secondly gives you the basic framework from which you can turn your goals list into a road map to success. With a couple of weeks still to go before new year, now is the perfect time to be thinking about what you want to achieve in 2011, so that you can be clear in your mind what you want to achieve and work out exactly what action that will require you to take. That way you’ll be ready to hit the ground running come January 1st!
This all relies, of course, on knowing what you want to achieve in the first place. Without that, you’re not going to get very far at all. It goes back to that brilliant Jim Rohn quote,
‘If you don’t design your own life plan, chances are you’ll fall into someone else’s plan. And guess what they have planned for you? Not much.’
So, what is it that you want to achieve? Do you want to run a marathon or complete an ironman? And if so who can help you stay fit, strong and injury free during your preparation?
Do you want to lose 5 stone? And if so do you have the tools you need to achieve that? Do you need more support, more equipment, more knowledge, more willpower, a proper programme – recognise what it will take to make it happen and write it down. Use what hasn’t worked in the past as a guide towards what will work for you (ie. Don’t keep doing the same thing and expect a different result!).
Do you want to have a wider social circle, earn more or become an expert in your field? The same rules apply. I am a huge advocate of vision boards which go one step further than a goals list and actually put your aspirations into pictures that you can hang on your wall and look at every day, because I believe that even subconsciously it makes a BIG difference to your commitment levels. Here are some from our staff room at Phoenix Pro Fitness...
Above all remember this little equation:
Thoughts = Actions = Things
And sometimes you have to take a risk to find out what will work for you. What action do YOU need to take to hit your goals in 2011?
Stay Strong,
Charlotte
Owner
Phoenix Pro Fitness
www.phoenixprofitness.com
Monday 13 December 2010
Less than 3 Weeks to Go Until New Year!
Yup, can you believe it. We're just 12 days away from Christmas, and 18 away from 2011! How are you feeling? Did you have a good year? Did you achieve all the goals you set?
Or did you let things slide?
If you're not feeling your best right now and gearing up for another set of new years resolutions to get fit and get in shape, then why not make the most of the last 18 days of 2010 and hit the new year running?!
It may not seem like a lot of time to make an impact, and you're probably thinking that with Christmas and all the trimmings just around the corner, starting a new fitness regime now is a bad idea. On the contrary however, 3 weeks is actually a LOT of time to make a big difference when you combine the right training with the right nutrition.
Don't believe us? Check out this testimonial from one of our new members...
Remember, to truly decide something means to take action on it. If you don't take action, then you haven't truly decided...
Or did you let things slide?
If you're not feeling your best right now and gearing up for another set of new years resolutions to get fit and get in shape, then why not make the most of the last 18 days of 2010 and hit the new year running?!
It may not seem like a lot of time to make an impact, and you're probably thinking that with Christmas and all the trimmings just around the corner, starting a new fitness regime now is a bad idea. On the contrary however, 3 weeks is actually a LOT of time to make a big difference when you combine the right training with the right nutrition.
Don't believe us? Check out this testimonial from one of our new members...
Remember, to truly decide something means to take action on it. If you don't take action, then you haven't truly decided...
Monday 6 December 2010
Free fitness class in aid of Chase Hospice! Everybody welcome!
Here at Phoenix Pro we are getting into the Christmas spirit and we hope you are too! On December 18th at 11.30am we will be running a FREE metabolic acceleration fitness class in aid if our local charity, the Chase hospice.
Chase is an awesome charity which provides nursing, practical and emotional support to local families with children who are not expected to reach their 19th birthday.
Everyone is welcome to come and join in the class, which is suitable for all levels of fitness. All we ask is that you bring a donation for Chase, and let us know you are planning on coming by emailing us at info@phoenixprofitness.com
Please get your friends and family involved and help support this awesome local charity this Christmas!
We look forward to seeing you there,
The Phoenix Pro Fitness Team
www.phoenixprofitness.com
Chase is an awesome charity which provides nursing, practical and emotional support to local families with children who are not expected to reach their 19th birthday.
Everyone is welcome to come and join in the class, which is suitable for all levels of fitness. All we ask is that you bring a donation for Chase, and let us know you are planning on coming by emailing us at info@phoenixprofitness.com
Please get your friends and family involved and help support this awesome local charity this Christmas!
We look forward to seeing you there,
The Phoenix Pro Fitness Team
www.phoenixprofitness.com
Friday 3 December 2010
The Winter Wonderland Workout
Crazy Phoenix Pro fitness coach Scott Marsh was stuck at home yesterday, but that didn't stop him from working out, and it shouldn't stop you either!
Behold,The Winter Wonderland Workout....
Snow is falling all around us....children playing having fun....
Now who said it is only the kids that can enjoy the snow? There they are on their little sledges, dustbin lids and bin bags, gliding down hills and relishing the day off school... at least they were in my day.
The ‘kids of now’ however seem to be getting more advanced with their snow play. I had to have a double take earlier, but a kid went by on a snowboard....I kid you not! All we need now is some ski-doos and some chairlifts and we will have our very own Surrey ski resort!
In my day...kids made snowmen...
The snow is great fun for kids, but for adults the snow is more of a drag...
As the snow deepens as do the stress inducing questions of, ‘how do I get to work?’, ‘what do I do with the kids?’, ‘how can I feed my family with just one broccoli left in the house?’ and last and most important ‘how can I stick to my designated workout schedule in times when I can’t even move the car?’
Well my friends, even though I am not in a position to explain to your boss why you are not at work, entertain your kids on their snow days or feed your family a gourmet meal, you will be pleased to know that I do have a strategy to keep your weight loss adventures on track!
Walking In A Winter Wonderland...
So with your goal of looking slender in time for Xmas still at the front of your mind, prepare yourself for the cold.
Adorn your winter attire! Ski suits, moon boots, fur coats, ear muffs and goggles are all permitted!
Anything goes...but this may not be suitable...
Now, follow my simple routine, which will have you constructively using your time, raising your metabolism for the rest of the day, and allowing you to keep up your gym efforts, without the gym or your trainer.
All you need is a garden, a spade, a stopwatch and two chairs!
The workout is as follows:
Exercise Duration Reps
Snowmen 30s 3 Times Around
Snow Jumps 30s
1 Minute Rest
Snow-Pees 30s 3 Times Around
Snowman Builders 30s
1 Minute Rest
Isometric Spade Row Hold 30s 3 Times Around
Spade Rows 30s
No Workout is complete without a good finisher, and my winter wonderland workout is no exception!
‘The Yeti’
Tabata: 20 seconds of work, 10 seconds of rest
8 Rounds in Total
Alternate ‘Snow Shovelling’ with ‘Shovel Slams’
Get out there and do it now! Do it on your own, do it with friends or do it with your family! Make them earn that last broccoli that is left in the fridge!
Earn your broccoli!
Let us know how you get on!
Scott Marsh
Behold,The Winter Wonderland Workout....
Snow is falling all around us....children playing having fun....
Now who said it is only the kids that can enjoy the snow? There they are on their little sledges, dustbin lids and bin bags, gliding down hills and relishing the day off school... at least they were in my day.
The ‘kids of now’ however seem to be getting more advanced with their snow play. I had to have a double take earlier, but a kid went by on a snowboard....I kid you not! All we need now is some ski-doos and some chairlifts and we will have our very own Surrey ski resort!
In my day...kids made snowmen...
The snow is great fun for kids, but for adults the snow is more of a drag...
As the snow deepens as do the stress inducing questions of, ‘how do I get to work?’, ‘what do I do with the kids?’, ‘how can I feed my family with just one broccoli left in the house?’ and last and most important ‘how can I stick to my designated workout schedule in times when I can’t even move the car?’
Well my friends, even though I am not in a position to explain to your boss why you are not at work, entertain your kids on their snow days or feed your family a gourmet meal, you will be pleased to know that I do have a strategy to keep your weight loss adventures on track!
Walking In A Winter Wonderland...
So with your goal of looking slender in time for Xmas still at the front of your mind, prepare yourself for the cold.
Adorn your winter attire! Ski suits, moon boots, fur coats, ear muffs and goggles are all permitted!
Anything goes...but this may not be suitable...
Now, follow my simple routine, which will have you constructively using your time, raising your metabolism for the rest of the day, and allowing you to keep up your gym efforts, without the gym or your trainer.
All you need is a garden, a spade, a stopwatch and two chairs!
The workout is as follows:
Exercise Duration Reps
Snowmen 30s 3 Times Around
Snow Jumps 30s
1 Minute Rest
Snow-Pees 30s 3 Times Around
Snowman Builders 30s
1 Minute Rest
Isometric Spade Row Hold 30s 3 Times Around
Spade Rows 30s
No Workout is complete without a good finisher, and my winter wonderland workout is no exception!
‘The Yeti’
Tabata: 20 seconds of work, 10 seconds of rest
8 Rounds in Total
Alternate ‘Snow Shovelling’ with ‘Shovel Slams’
Get out there and do it now! Do it on your own, do it with friends or do it with your family! Make them earn that last broccoli that is left in the fridge!
Earn your broccoli!
Let us know how you get on!
Scott Marsh
Thursday 2 December 2010
Top tips to help you stay cold free this winter!
Hi {!name},
Here's some top tips from my team at Phoenix Pro Fitness to help
you stay cold free this winter!
1. Water soluble vitamins. Vitamins B complex and C are not stored
in the body and excess amounts are passed through our urine so it’s
important to ingest a daily supply and this is especially important
during the colder months. High levels of these vitamins can be
found in green leafy vegetables, asparagus and whole grains.
2. Vitamin D. It’s a fat soluble vitamin that we obtain from skin
exposure to sun light and from egg yolk and oily fish. One of its
many functions is to assist with a healthy immune system which is
essential when our bodies are trying to fight off the many cold and
flu infections present during the colder months. When daylight
hours lessen during the winter and with most people working and
staying indoors our exposure to sunlight is drastically cut leading
to a reduction in vitamin D. Include 2-3 portions of oily fish each
week or supplement with a high quality cod liver oil which also
includes a good amount of EPA and DHA fatty acids.
3. Vitamin A. Another fat soluble vitamin found in abundance in
yellow, red and orange fruits and vegetables. It assists in the
optimal function of the immune system and wound healing. You would
be wise to make sure you are getting enough of this vitamin too.
4. Greens Drink. A super food supplement made of wheat grass, alf
alfa and barley grass. It’s packed with all 59 essential nutrients
including 13 vitamins and 22 minerals. It is a great way to
increase your nutrient intake without much effort to keep you in
tip top health.
5. Clean pure water. Essential to life. It’s always important to
ensure you are hydrated throughout the day. The darker the urine
you pass the more dehydrated you are likely to be. Urine needs to
be clear or light in colour. Try to sip drinks throughout the day,
coffee and tea count as water intake too.
6. Echinacea. A herbaceous plant from the daisy family which
stimulates the body’s immune system and wards off infections.
Studies have shown that it can reduce the chance of catching a cold
by more than half and reduce the duration of the cold by an average
of 1.4 days. It can be bought dried in capsule form or as a
tincture at health food shops. Well worth dosing up on!
7. Hand sanitizer. You might be the most hygienic person verging on
an obsessive compulsive disorder, but all it takes is someone else
to cough into their hand before grabbing onto the hand rail in the
train just before you touch it and you could well be the next host
to a nasty cold virus. Taking a hand sanitizer gel with you is a
convenient way to keep your hands germ free.
8. Exercise. Keeping to your training regime may be awkward and the
last thing on your mind during the cold nights but giving yourself
a thorough cardiovascular and strength conditioning session will
make sure you stay as healthy as possible. And healthy people very
rarely get ill.
9. Get enough sleep. A crucial period when growth and repair to the
body occur. Lack of sleep has been shown to increase the risk of
illness as well as stress which in itself can lead to an increased
risk of becoming ill.
Stay Strong,
Charlotte
Here's some top tips from my team at Phoenix Pro Fitness to help
you stay cold free this winter!
1. Water soluble vitamins. Vitamins B complex and C are not stored
in the body and excess amounts are passed through our urine so it’s
important to ingest a daily supply and this is especially important
during the colder months. High levels of these vitamins can be
found in green leafy vegetables, asparagus and whole grains.
2. Vitamin D. It’s a fat soluble vitamin that we obtain from skin
exposure to sun light and from egg yolk and oily fish. One of its
many functions is to assist with a healthy immune system which is
essential when our bodies are trying to fight off the many cold and
flu infections present during the colder months. When daylight
hours lessen during the winter and with most people working and
staying indoors our exposure to sunlight is drastically cut leading
to a reduction in vitamin D. Include 2-3 portions of oily fish each
week or supplement with a high quality cod liver oil which also
includes a good amount of EPA and DHA fatty acids.
3. Vitamin A. Another fat soluble vitamin found in abundance in
yellow, red and orange fruits and vegetables. It assists in the
optimal function of the immune system and wound healing. You would
be wise to make sure you are getting enough of this vitamin too.
4. Greens Drink. A super food supplement made of wheat grass, alf
alfa and barley grass. It’s packed with all 59 essential nutrients
including 13 vitamins and 22 minerals. It is a great way to
increase your nutrient intake without much effort to keep you in
tip top health.
5. Clean pure water. Essential to life. It’s always important to
ensure you are hydrated throughout the day. The darker the urine
you pass the more dehydrated you are likely to be. Urine needs to
be clear or light in colour. Try to sip drinks throughout the day,
coffee and tea count as water intake too.
6. Echinacea. A herbaceous plant from the daisy family which
stimulates the body’s immune system and wards off infections.
Studies have shown that it can reduce the chance of catching a cold
by more than half and reduce the duration of the cold by an average
of 1.4 days. It can be bought dried in capsule form or as a
tincture at health food shops. Well worth dosing up on!
7. Hand sanitizer. You might be the most hygienic person verging on
an obsessive compulsive disorder, but all it takes is someone else
to cough into their hand before grabbing onto the hand rail in the
train just before you touch it and you could well be the next host
to a nasty cold virus. Taking a hand sanitizer gel with you is a
convenient way to keep your hands germ free.
8. Exercise. Keeping to your training regime may be awkward and the
last thing on your mind during the cold nights but giving yourself
a thorough cardiovascular and strength conditioning session will
make sure you stay as healthy as possible. And healthy people very
rarely get ill.
9. Get enough sleep. A crucial period when growth and repair to the
body occur. Lack of sleep has been shown to increase the risk of
illness as well as stress which in itself can lead to an increased
risk of becoming ill.
Stay Strong,
Charlotte
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