If you've heard anything about the outstanding fat loss, performance and health boosting effects of an alkalising diet then you have probably heard of Phil Richards.
Phil is a world renowned strength, conditioning and nutrition expert who has consulted with the likes of champion boxer Amir Khan, UK strongest man Glen Ross, World Champion Triathlete Nick Dunn and many more international athletes.
Phil's incredible knowledge has been built over 25 years consulting in professional sport and with the general public, and the team at Phoenix Pro Fitness are delighted to be hosting Phil on Saturday November 6th at 6pm, when he will present a FREE nutrition seminar for the general public.
If you are at all interested in your health, sporting performance, appearance or emotional well-being you simply cannot afford to miss this event!
To book your free space call us on 01483 801150 or email info@phoenixprofitness.com
Monday, 27 September 2010
Friday, 24 September 2010
Same Wheel, Different Colour
Same Wheel – Different Colour
Getting You Moving Productively!
We live in a world of confusion. We process more information on a daily basis than ever before. We work longer, more monotonous hours in desk bound jobs, and experience more stress in our lives than our ancestors.
With such commitment to our lifely responsibilities and duties, most of us simply do not have the time to research the latest and greatest trends in the fitness industry.
When we add the questions posed about health and fitness to the equation of our already hectic lives, things can become even more confusing
‘What should I be eating?’
‘Should I be eating less fat?’
‘Should I avoid all carbs?’
‘Are my efforts in the gym giving me all that I desire?’
‘There must be another way of doing this in less time’
The fitness industry develops new ideas all the time. New protocols, new drills and new equipment are released on a daily basis to appeal to you… the general public. All of these ‘of course’ have the latest answers to all of these questions.
With such busy lifestyles we are desperate for the most result in the least amount of time. In this state of mind we often trust the latest new voice of fitness and buy into these latest fads and obscure diets in an attempt to shift that tyre developing nicely around our midlines. Everybody has a different goal and reason behind their training but most people want quick results in an attempt to bring back self-confidence, control and energy.
Just as in life, every day the fitness industry will become more and more complicated in their theories and practices. It is highly competitive; everybody wants to pioneer the next best thing! Sometimes, however it is better to just take a step back, and look at the path already trodden.
Instead of trying to reinvent the wheel it is often better to simply readjust what we know already works; paint the wheel a different colour.
So Many Wheels, Not Enough Axles!
First things first, before we change our hypothetical wheel’s colour we need to decide exactly what wheel we are going to use.
It amazes me even now, that despite reams of research on the benefits of resistance and anaerobic training in regards to fat loss, that we still have instructors at gyms prescribing lengthy aerobic sessions to otherwise healthy adults who are looking to burn fat in the most efficient manner.
20 minutes on the cross trainer. 20 Minutes on the treadmill. 20 minutes on the rower.
Does this look familiar?
If so, now is the time to change!
Thousands of thousands of people commit their time and monthly pay packets to attending the gym, and many can spend up to 3 hours a week plodding along on programmes such as the one suggested above. These are the same people who are often on first name terms with the reception desk, have personal preference over the treadmill which they use, and often know many other members pretty darn well.
Unfortunately these lovely hardworking people are the exact same people that 5 years down the line, grow frustrated by their lack of results, especially when they see the newcomers flock in and get fantastic results in just a few weeks. This demolishes morale, walks all over self-confidence and leads to blame being placed on anything from ‘the fat gene’ to the weather.
We are taught from a very young age that the more effort you put into a task, the better the results you get. In many cases this is true. People often associate this learned habit with fat loss too:
‘The longer I spend on a treadmill, the better results I will get’
‘I’ll just run at this same pace and incline until the calorie meter reads 500’
It is true, you are putting in more effort when you spend an extra 10 minutes on a treadmill or burn an extra 50 calories, however in the game of fat loss effort is not measured by duration, effort is measured by intensity!
Let’s Get Arty!
The wheel that we are going to paint a different colour is ‘The Wheel of HIIT’.
…Sounds a bit ominous doesn’t it?
So it should!
By the end of a HIIT session you should be out of breath, sweating profusely and a little weak in the legs. If you are able to complete a chapter of the latest John Grisham Thriller, check out the latest spandex wearing gym member, discuss with your friend the meaning of life, or understand what is going on in the latest episode of Jeremy Kyle on the TV, then you are not taking part in a session in which I am writing of.
HIIT stands for High Intensity Interval Training. If it is one thing that you take from this article, it is that when you are working towards fat loss. HIGH INTENSITY is essential in each and every one of your workouts.
Scientifically Backed
HIIT has been scrutinised by a variety of different studies. A recent study, done in Canada at McMaster University compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes of steady state activity in the target heart rate zone. It was found that subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about 2 minutes and 30 seconds of actual work!
The Tabata study again proved the benefits of interval training. Dr. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Tremblay’s 1994 findings support the notion of HIIT: Higher-intensity exercise resulted in greater fat loss despite less total energy expenditure when compared to a higher level of energy expenditure achieved in a lower intensity exercise session.
It is clear that the anaerobic protocols, which are so often used in the conditioning of athletes are what gives us the most bang for our buck, particularly if we are short on time.
The great benefit of HIIT however is the after burn! (Due to a phenomenon known as EPOC or ‘Excess Post Exercise Oxygen Consumption’ (Aka repayment the oxygen debt)). A study by Jeffrey W King in 2001 found that HIIT increased the resting metabolic rate of participants by up to 24 hours. That is potentially an extra 24 hours that you could be burning fat even when you are sat on your behind at home!
If this is the protocol that gives us proven and scientifically backed results, why spend time and effort looking for something new and different?
This is the wheel that we are going to repaint!
‘Anything but a treadmill…’
I get this all the time! Many clients who have spent years in commercial facilities simply do not want to spend any more time on machinery! Not only have they grown bored of the erratic beeping, fluorescent screens and sweat drenched saddles, they are tired of the peak time queues that so commonly occur in your normal commercial facility.
With this in mind, let’s be inventive!
Below I have included 3 protocols which can be included easily within your current fat loss routine.
All three are based upon protocols suggested by HIIT guru’s yet add interest back to your routine. Each protocol uses a variety of different equipment and will see you avoiding the usual gym bunny queues!
These will not only add a new challenge to your workouts but will get you burning more fat than ever before!
Routine One:
A1 - Atomic TRX Push Ups
A2 - Dynamic Lunges
A3 - Burpees
A4 – Mountain Climbers
Routine Two:
A1 - Bench Jumps
A2 - Moving Push Ups
A3 - Sled Pushes
A4 - Ball Slams
Routine Three:
A1 - Kettlebell Swings
A2 - Jump Chin Ups
A3 - Kettlebell Man Makers
A4 - T-Push Ups
Execution…and Progression
As with anything in the game of fitness, progression (but not at the expense of technique) is key! Depending on your fitness levels the circuits listed above will vary in difficulty. To help you on your way, I have included a small table with the recommended interval times and rest periods.
Level Rest to Work Ratio Rest To Work Times Training Week Total
Intervals Total Workout Time
Beginner 3:1 90:30 1 10 20
2 13 25
3 15 30
4 18 35
Intermediate 2:1 60:30 1 13 19.30
2 16 24
3 20 30
4 23 34.30
Advanced 1:1 30:30 1 20 20
2 25 25
3 30 30
4 35 35
Source: Anderson (2007)
Each work interval needs to be ‘all out’!
The rest period should be as it sounds, a time for rest. By the end of your rest interval you should be recovered enough to go ‘all out’ again for a further round.
As you progress from beginner to advanced you will need to adjust the intensity of your session. This can be done in a variety of different ways, but for the protocols I have recommended, I suggest changing the ratios between your work and rest intervals.
Complete exercise A1 for the set duration (dependant on your ability) followed by a rest. Then complete exercise A2 for the set duration followed by a rest and so on for all 4 total exercises.
Conclusion
Save yourself some time!
Give these metabolic circuits a go! Keep things fresh and keep things progressive.
In the words of Bruce Lee:
‘Use only that which works, and take it from any place you can find it’
With your fitness regime look at what works and redesign it to suit your personality and goals.
Scott Marsh
Getting You Moving Productively!
We live in a world of confusion. We process more information on a daily basis than ever before. We work longer, more monotonous hours in desk bound jobs, and experience more stress in our lives than our ancestors.
With such commitment to our lifely responsibilities and duties, most of us simply do not have the time to research the latest and greatest trends in the fitness industry.
When we add the questions posed about health and fitness to the equation of our already hectic lives, things can become even more confusing
‘What should I be eating?’
‘Should I be eating less fat?’
‘Should I avoid all carbs?’
‘Are my efforts in the gym giving me all that I desire?’
‘There must be another way of doing this in less time’
The fitness industry develops new ideas all the time. New protocols, new drills and new equipment are released on a daily basis to appeal to you… the general public. All of these ‘of course’ have the latest answers to all of these questions.
With such busy lifestyles we are desperate for the most result in the least amount of time. In this state of mind we often trust the latest new voice of fitness and buy into these latest fads and obscure diets in an attempt to shift that tyre developing nicely around our midlines. Everybody has a different goal and reason behind their training but most people want quick results in an attempt to bring back self-confidence, control and energy.
Just as in life, every day the fitness industry will become more and more complicated in their theories and practices. It is highly competitive; everybody wants to pioneer the next best thing! Sometimes, however it is better to just take a step back, and look at the path already trodden.
Instead of trying to reinvent the wheel it is often better to simply readjust what we know already works; paint the wheel a different colour.
So Many Wheels, Not Enough Axles!
First things first, before we change our hypothetical wheel’s colour we need to decide exactly what wheel we are going to use.
It amazes me even now, that despite reams of research on the benefits of resistance and anaerobic training in regards to fat loss, that we still have instructors at gyms prescribing lengthy aerobic sessions to otherwise healthy adults who are looking to burn fat in the most efficient manner.
20 minutes on the cross trainer. 20 Minutes on the treadmill. 20 minutes on the rower.
Does this look familiar?
If so, now is the time to change!
Thousands of thousands of people commit their time and monthly pay packets to attending the gym, and many can spend up to 3 hours a week plodding along on programmes such as the one suggested above. These are the same people who are often on first name terms with the reception desk, have personal preference over the treadmill which they use, and often know many other members pretty darn well.
Unfortunately these lovely hardworking people are the exact same people that 5 years down the line, grow frustrated by their lack of results, especially when they see the newcomers flock in and get fantastic results in just a few weeks. This demolishes morale, walks all over self-confidence and leads to blame being placed on anything from ‘the fat gene’ to the weather.
We are taught from a very young age that the more effort you put into a task, the better the results you get. In many cases this is true. People often associate this learned habit with fat loss too:
‘The longer I spend on a treadmill, the better results I will get’
‘I’ll just run at this same pace and incline until the calorie meter reads 500’
It is true, you are putting in more effort when you spend an extra 10 minutes on a treadmill or burn an extra 50 calories, however in the game of fat loss effort is not measured by duration, effort is measured by intensity!
Let’s Get Arty!
The wheel that we are going to paint a different colour is ‘The Wheel of HIIT’.
…Sounds a bit ominous doesn’t it?
So it should!
By the end of a HIIT session you should be out of breath, sweating profusely and a little weak in the legs. If you are able to complete a chapter of the latest John Grisham Thriller, check out the latest spandex wearing gym member, discuss with your friend the meaning of life, or understand what is going on in the latest episode of Jeremy Kyle on the TV, then you are not taking part in a session in which I am writing of.
HIIT stands for High Intensity Interval Training. If it is one thing that you take from this article, it is that when you are working towards fat loss. HIGH INTENSITY is essential in each and every one of your workouts.
Scientifically Backed
HIIT has been scrutinised by a variety of different studies. A recent study, done in Canada at McMaster University compared 20 minutes of high intensity interval training, consisting of a 30 second sprint followed by a four minute rest, with 90 to 120 minutes of steady state activity in the target heart rate zone. It was found that subjects got the same improvement in oxygen utilization from both programs. What is more amazing is that the 20 minute program only requires about 2 minutes and 30 seconds of actual work!
The Tabata study again proved the benefits of interval training. Dr. Tabata compared moderate intensity endurance training at about 70 percent of VO2 max to high intensity intervals done at 170 percent of VO2 max. Tabata used a unique protocol of 20 seconds work to 10 seconds rest done in seven to eight bouts. The 20/10 protocol improved the VO2 max and the anaerobic capabilities more than the steady state program.
Tremblay’s 1994 findings support the notion of HIIT: Higher-intensity exercise resulted in greater fat loss despite less total energy expenditure when compared to a higher level of energy expenditure achieved in a lower intensity exercise session.
It is clear that the anaerobic protocols, which are so often used in the conditioning of athletes are what gives us the most bang for our buck, particularly if we are short on time.
The great benefit of HIIT however is the after burn! (Due to a phenomenon known as EPOC or ‘Excess Post Exercise Oxygen Consumption’ (Aka repayment the oxygen debt)). A study by Jeffrey W King in 2001 found that HIIT increased the resting metabolic rate of participants by up to 24 hours. That is potentially an extra 24 hours that you could be burning fat even when you are sat on your behind at home!
If this is the protocol that gives us proven and scientifically backed results, why spend time and effort looking for something new and different?
This is the wheel that we are going to repaint!
‘Anything but a treadmill…’
I get this all the time! Many clients who have spent years in commercial facilities simply do not want to spend any more time on machinery! Not only have they grown bored of the erratic beeping, fluorescent screens and sweat drenched saddles, they are tired of the peak time queues that so commonly occur in your normal commercial facility.
With this in mind, let’s be inventive!
Below I have included 3 protocols which can be included easily within your current fat loss routine.
All three are based upon protocols suggested by HIIT guru’s yet add interest back to your routine. Each protocol uses a variety of different equipment and will see you avoiding the usual gym bunny queues!
These will not only add a new challenge to your workouts but will get you burning more fat than ever before!
Routine One:
A1 - Atomic TRX Push Ups
A2 - Dynamic Lunges
A3 - Burpees
A4 – Mountain Climbers
Routine Two:
A1 - Bench Jumps
A2 - Moving Push Ups
A3 - Sled Pushes
A4 - Ball Slams
Routine Three:
A1 - Kettlebell Swings
A2 - Jump Chin Ups
A3 - Kettlebell Man Makers
A4 - T-Push Ups
Execution…and Progression
As with anything in the game of fitness, progression (but not at the expense of technique) is key! Depending on your fitness levels the circuits listed above will vary in difficulty. To help you on your way, I have included a small table with the recommended interval times and rest periods.
Level Rest to Work Ratio Rest To Work Times Training Week Total
Intervals Total Workout Time
Beginner 3:1 90:30 1 10 20
2 13 25
3 15 30
4 18 35
Intermediate 2:1 60:30 1 13 19.30
2 16 24
3 20 30
4 23 34.30
Advanced 1:1 30:30 1 20 20
2 25 25
3 30 30
4 35 35
Source: Anderson (2007)
Each work interval needs to be ‘all out’!
The rest period should be as it sounds, a time for rest. By the end of your rest interval you should be recovered enough to go ‘all out’ again for a further round.
As you progress from beginner to advanced you will need to adjust the intensity of your session. This can be done in a variety of different ways, but for the protocols I have recommended, I suggest changing the ratios between your work and rest intervals.
Complete exercise A1 for the set duration (dependant on your ability) followed by a rest. Then complete exercise A2 for the set duration followed by a rest and so on for all 4 total exercises.
Conclusion
Save yourself some time!
Give these metabolic circuits a go! Keep things fresh and keep things progressive.
In the words of Bruce Lee:
‘Use only that which works, and take it from any place you can find it’
With your fitness regime look at what works and redesign it to suit your personality and goals.
Scott Marsh
Tuesday, 21 September 2010
So you think you know fat loss?
Most people think they have a reasonable idea about how to achieve a leaner, healthier body, but when it comes to dropping the lbs and keeping them off, how much do you really know?
Personal Trainer of the Year 2010 Charlotte Ord suggests that when it comes to shedding the extra pounds, even some of the most respected health writers are barking up the wrong tree.
The first common misconception people have is that calories in versus calories out is the be all and end all of fat loss. It’s not! Research has clearly shown that spreading your calorie intake out over a higher number of meals per day will increase your fat loss results, so you’ll drop more flab eating six meals a day than if you ate two, despite calories being equal.
The second misconception is that the more calories you burn during training, the more fat you will lose. This is also false! The 1994 landmark study by Tremblay et al showed that interval training yielded a nine times subcutaneous fat loss than steady state endurance training (ie walking, jogging etc) despite the interval training group expending less than half as many calories! This is why if you do the same aerobic type activity over and over again you may see some initial results, but your body will quickly adapt and you’ll hit a plateau. Interval training, along with resistance training, will prevent you from hitting a plateau and keep your metabolic fire burning long after you’ve left the gym. In fact research has shown that training with weights can elevate your metabolism for up to 38 hours post exercise!
Another hurdle people often hit on their fat loss journey is that they measure their progress by the number on the scale. This is both an inaccurate and demotivating measurement tool. Demling and DeSanti (2000), who studied the effects of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, found clear evidence that the most significant reductions in body fat % are also accompanied by the largest gain in lean tissue mass, which incidentally also negates the notion that you cannot simultaneously gain muscle and lose fat.
So how much do you know about fat loss? Well, if your answer is 'not as much as I thought', the take home advice is this:
• Eat every 2-3 hours, making lean protein, fruit and vegetables the majority of your diet.
• Prioritise strength and interval training over aerobic exercise
• Keep your scales if you want to, but realise they are often a completely useless method of assessing progress. Focus on body fat % and how you look and feel in your clothes instead.
Personal Trainer of the Year 2010 Charlotte Ord suggests that when it comes to shedding the extra pounds, even some of the most respected health writers are barking up the wrong tree.
The first common misconception people have is that calories in versus calories out is the be all and end all of fat loss. It’s not! Research has clearly shown that spreading your calorie intake out over a higher number of meals per day will increase your fat loss results, so you’ll drop more flab eating six meals a day than if you ate two, despite calories being equal.
The second misconception is that the more calories you burn during training, the more fat you will lose. This is also false! The 1994 landmark study by Tremblay et al showed that interval training yielded a nine times subcutaneous fat loss than steady state endurance training (ie walking, jogging etc) despite the interval training group expending less than half as many calories! This is why if you do the same aerobic type activity over and over again you may see some initial results, but your body will quickly adapt and you’ll hit a plateau. Interval training, along with resistance training, will prevent you from hitting a plateau and keep your metabolic fire burning long after you’ve left the gym. In fact research has shown that training with weights can elevate your metabolism for up to 38 hours post exercise!
Another hurdle people often hit on their fat loss journey is that they measure their progress by the number on the scale. This is both an inaccurate and demotivating measurement tool. Demling and DeSanti (2000), who studied the effects of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, found clear evidence that the most significant reductions in body fat % are also accompanied by the largest gain in lean tissue mass, which incidentally also negates the notion that you cannot simultaneously gain muscle and lose fat.
So how much do you know about fat loss? Well, if your answer is 'not as much as I thought', the take home advice is this:
• Eat every 2-3 hours, making lean protein, fruit and vegetables the majority of your diet.
• Prioritise strength and interval training over aerobic exercise
• Keep your scales if you want to, but realise they are often a completely useless method of assessing progress. Focus on body fat % and how you look and feel in your clothes instead.
Godalming Fitcamp Client Testimonial
Meet Debs, one of our Fierce Fitcamp group training members who recently won the year's free All Access Membership at our Grand Opening!
Debs when she first started Fierce Fitcamp:
Debs after 8 weeks of Fierce Fitcamp:
Over to Debs:
"I have always been a very sporty person and 8 years ago after playing football since I was 13 I unfortunately tore the cartilage in my knee which then brought my football career to a halt. This had a huge impact on me as I was limited to which activities/sports I could do and as time went on, months turned into years and before I knew it my once sporty body was just a distant memory. I also developed severe lower back pain, it was constantly flaring up which sometimes saw me motionless and in pain for days. This left me with little self confidence and no motivation or drive to want to make a change. There is always an excuse as to why not to exercise… my knee is damaged, its too cold, im too tired, too stressed… this became the pattern of my life.
8 months ago I hit a hurdle in my life which forced me to look out for myself, it made me realise that no matter what I am the only person that can make a positive change in my life. I was determined to get back into shape, no more excuses! This is where Charlotte Ord and Phoenix ProFitness come into the equation… I heard about bootcamps before and they really didn’t appeal. But Phoenix ProFitness Fit Camp sounded right up my street. Hanging out in the summertime in a park and doing exercise with like minded people is just what I needed to get back into shape. After 8 weeks of fitcamp I lost 8cm around my waist, dropped 2 dress sizes and dropped 14lbs of fat. My body is more lean and I feel 100% more confident. I can't even use my knee as an excuse to not exercise anymore as by doing exercise I have now strengthened the surrounding muscles which is helping to support the damaged knee which in turn helps me be more active. I don’t feel sluggish anymore, I'm more alert, I sleep better, feel stronger and best of all I no longer suffer with back pain. Thanks to the Phoenix Pro Fitness team I've got my confidence back and exercise is my friend again!"
Debs has continued to transform her body over the last 4 weeks and is now a svelte size 10, a size she hasn't been for 8 years!
Congratulations Debs, keep it up!
Debs when she first started Fierce Fitcamp:
Debs after 8 weeks of Fierce Fitcamp:
Over to Debs:
"I have always been a very sporty person and 8 years ago after playing football since I was 13 I unfortunately tore the cartilage in my knee which then brought my football career to a halt. This had a huge impact on me as I was limited to which activities/sports I could do and as time went on, months turned into years and before I knew it my once sporty body was just a distant memory. I also developed severe lower back pain, it was constantly flaring up which sometimes saw me motionless and in pain for days. This left me with little self confidence and no motivation or drive to want to make a change. There is always an excuse as to why not to exercise… my knee is damaged, its too cold, im too tired, too stressed… this became the pattern of my life.
8 months ago I hit a hurdle in my life which forced me to look out for myself, it made me realise that no matter what I am the only person that can make a positive change in my life. I was determined to get back into shape, no more excuses! This is where Charlotte Ord and Phoenix ProFitness come into the equation… I heard about bootcamps before and they really didn’t appeal. But Phoenix ProFitness Fit Camp sounded right up my street. Hanging out in the summertime in a park and doing exercise with like minded people is just what I needed to get back into shape. After 8 weeks of fitcamp I lost 8cm around my waist, dropped 2 dress sizes and dropped 14lbs of fat. My body is more lean and I feel 100% more confident. I can't even use my knee as an excuse to not exercise anymore as by doing exercise I have now strengthened the surrounding muscles which is helping to support the damaged knee which in turn helps me be more active. I don’t feel sluggish anymore, I'm more alert, I sleep better, feel stronger and best of all I no longer suffer with back pain. Thanks to the Phoenix Pro Fitness team I've got my confidence back and exercise is my friend again!"
Debs has continued to transform her body over the last 4 weeks and is now a svelte size 10, a size she hasn't been for 8 years!
Congratulations Debs, keep it up!
Monday, 20 September 2010
Nifty at Fifty!
The average 50 year old is living the life of someone half their age, a study revealed yesterday.
Researchers found the typical 'nifty fifty' is more sociable, happy and active than someone in their mid to late 20s.
They are more likely to enjoy nights out, meet up with friends and travel further at weekends.
Experts worked out that a modern 50 year old goes out twice a week, catches up with four friends and has three weekends away a year.
But the typical 20-something heads out just one evening a week, sees three mates and takes two short breaks.
The trend has emerged as half of over 50s said their focus is on enjoying life to the full compared to three in ten 20 year olds.
The survey of 4,000 Brits was carried out by Benenden Healthcare, a mutual society which provides for families and individuals.
Yesterday, a spokesman said: ''This research shows those in their fifties certainly know how to live life to the full.
''The modern 50 year old spends more time than ever on things that boost their contentment in life and with life expectancy rising all the time, being middle aged is no longer a precursor to winding down.
"Those in their fifties are happier, socialise and explore more than those half their age and even appear fitter.
''Perhaps it's because people's priorities change over the years - with those who are older making time to do what they want, and able to reflect on what they have or haven't done with their life and so playing 'catch-up.
''It's easy for twenty-somethings to get caught up in the stresses and demands of a job, trying to get a foot through the door, but in doing so let other parts of their life slip by the wayside.
''It's important for people of all ages to maintain a good work/life balance and look after their health and wellbeing.
''But it's great to think that the older generation are showing the youngsters the way when it comes to enjoying a healthier and more exciting lifestyle.
''The over-50s are setting the pace well ahead of their younger counterparts. Being 50 is definitely the new 25.
The study examined the lifestyle of 4,000 Brits nationwide aged between 18 and 75 on their level of happiness and different aspects of their life.
And it found that those aged over 50 ranked their contentment 7.6 out of 10 and came out top on everything, while those half their age rated themselves 6.5.
It emerged middle-aged Brits have at least one meal out a week, have at least three glasses of wine and exercise for nearly two hours a week.
They have also jetted off to sunnier climates at least twice in the last year, taken up three times as many hobbies as someone half their age in the last year, and enjoyed three countryside walks in the last month.
But these figures are in stark contrast to those in their 20s who only manage two meals out a month, one holiday abroad a year and enjoy two glasses of wine a week.
They do just over an hour of exercise a week, have picked up just one new interest and venture outside on a country ramble just once in the last month.
The 50s put their active lifestyle down to 'feeling young' and making time for themselves, but the 20-somethings said they were too knackered to get out as much as they'd like to.
The study also found one in five over-50s are a member of a gym, and fork out nearly £400 more a year on going out, alcohol and day trips.
They've also taken fewer sick days off work, hit the sack later than those in their mid-20s and more than a third (36 per cent) reckon they're healthier than they've ever been.
Researchers found the typical 'nifty fifty' is more sociable, happy and active than someone in their mid to late 20s.
They are more likely to enjoy nights out, meet up with friends and travel further at weekends.
Experts worked out that a modern 50 year old goes out twice a week, catches up with four friends and has three weekends away a year.
But the typical 20-something heads out just one evening a week, sees three mates and takes two short breaks.
The trend has emerged as half of over 50s said their focus is on enjoying life to the full compared to three in ten 20 year olds.
The survey of 4,000 Brits was carried out by Benenden Healthcare, a mutual society which provides for families and individuals.
Yesterday, a spokesman said: ''This research shows those in their fifties certainly know how to live life to the full.
''The modern 50 year old spends more time than ever on things that boost their contentment in life and with life expectancy rising all the time, being middle aged is no longer a precursor to winding down.
"Those in their fifties are happier, socialise and explore more than those half their age and even appear fitter.
''Perhaps it's because people's priorities change over the years - with those who are older making time to do what they want, and able to reflect on what they have or haven't done with their life and so playing 'catch-up.
''It's easy for twenty-somethings to get caught up in the stresses and demands of a job, trying to get a foot through the door, but in doing so let other parts of their life slip by the wayside.
''It's important for people of all ages to maintain a good work/life balance and look after their health and wellbeing.
''But it's great to think that the older generation are showing the youngsters the way when it comes to enjoying a healthier and more exciting lifestyle.
''The over-50s are setting the pace well ahead of their younger counterparts. Being 50 is definitely the new 25.
The study examined the lifestyle of 4,000 Brits nationwide aged between 18 and 75 on their level of happiness and different aspects of their life.
And it found that those aged over 50 ranked their contentment 7.6 out of 10 and came out top on everything, while those half their age rated themselves 6.5.
It emerged middle-aged Brits have at least one meal out a week, have at least three glasses of wine and exercise for nearly two hours a week.
They have also jetted off to sunnier climates at least twice in the last year, taken up three times as many hobbies as someone half their age in the last year, and enjoyed three countryside walks in the last month.
But these figures are in stark contrast to those in their 20s who only manage two meals out a month, one holiday abroad a year and enjoy two glasses of wine a week.
They do just over an hour of exercise a week, have picked up just one new interest and venture outside on a country ramble just once in the last month.
The 50s put their active lifestyle down to 'feeling young' and making time for themselves, but the 20-somethings said they were too knackered to get out as much as they'd like to.
The study also found one in five over-50s are a member of a gym, and fork out nearly £400 more a year on going out, alcohol and day trips.
They've also taken fewer sick days off work, hit the sack later than those in their mid-20s and more than a third (36 per cent) reckon they're healthier than they've ever been.
Thursday, 16 September 2010
Strength & conditioning training in every day group exercise classes? Why not!
Check out the video above. Hopefully it's made you smile, but whilst amusing we also hope you'll be relieved to know that it's a way off what's really effective for fat loss and conditioning.
You see the trouble with aerobics is that it makes your body really really effective at hanging on to fat. Sure in the initial phases of taking on any exercise programme you'll probably see some results, but if you keep on doing the same aerobic type classes soon enough you'll hit a plateau and the results will stop. You probably know exactly what I'm talking about already, right?
So what does work? Well, first let's recap on the hierarchy of fat loss.
Number one is good nutrition. You can't out train a bad diet.
Number Two is Resistance and Metabolic Acceleration Training, because these two are what creates a huge metabolic disturbance and leaves you with an elevated metabolism for up to THIRTY EIGHT HOURS - WOOOHOOOO! 'Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management'. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
Schuenke MD, Mikat RP, McBride JM.
Number Three is High Intensity Anaerobic Intervals
Number Four is High Intensity Aerobic Training
And Number Five, yes you guessed it, is our jazzercise type Low Intensity Aerobic Training.
At the end of the day all 5 of these methods of fat loss are going to yiled some results, but if you're like most normal, busy people and don't have the time to spend hours and hours training each week then it's essetial that whatever training you do is geared around resistance training, metabolic acceleration training and high intensity anaerobic intervals. This will create in you an afterburn effect, so that the real results happen AFTER you've finished training.
A good analogy of this is building muscle. People don't build muscle in the gym, they build it AFTER training, as a result of their recovery. Fat loss is no different. The real progress, providing you're doing the right kind of training, happens when you're NOT in the gym, which fortunately is quite well suited to most people's lifestyles in today's hectic world.
So, ask yourself whether YOUR training programme, whether you be working out on your own, with a coach, or in group sessions, is really geared towards the hierarchy of fat loss and optimal results. And if it's not, then check out our timetable of classes which is included in every level of membership at Phoenix Pro Fitness
Self Myofascial Release
Here at Phoenix Pro we are focused on producing results day in and day out, which means we utilise a number of protocols which are proven to be both effective and time efficient. One of these protocols is Self Myofascial Release. Phoenix Pro Fitness Coach Matt Jordan explains how and why it works:
'Self Myofascial Release, or foam rolling as it’s more commonly known, is a form of soft tissue therapy you can perform yourself using a foam roll, stick, medicine ball or tennis ball.
The Golgi Tendon Organ is located at the muscle-tendon junction and is crucial for why SMR works so well as a way to improve soft tissue extensibility. When muscle tension increases to the point where there is a high risk of injury, the GTO stimulates muscle spindles to relax the muscle in question preventing more force than the bones or tendons can tolerate; this is called autogenic inhibition. Foam rolling stimulates the muscle tension which in turn causes the GTO to relax the muscle.
Foam rolling on a regular basis can improve mobility and range of motion, reduce scar tissue and adhesions, decrease tone in overactive muscles and improve quality of movement. Although, it is important to note that you should avoid it on a recently injured area, if you have circulatory problems, chronic pain conditions or bone joints/prominences.
Whilst there are a few modalities for SMR, foam rollers are the most common tool used and are the best tool to use if you are new to foam rolling. The rollers vary in density of foam; the more dense the foam the harder and deeper the tissue therapy will be so it’s advisable to start with a softer roller. Likewise if you’re starting out it’s best to spread your weight rather than focus it on a smaller surface area. For instance when rolling the calves start rolling both together and if you need to increase the pressure on the muscle cross one leg over the other.
Rolling over the length of the muscle (not the breadth) needs to be performed slowly, ideally 1 inch per second, when you feel a sore spot, rest on it until the pain subsides to a third, try to take large deep breaths and relax the muscle as much as possible. Once the roller no longer achieves the desired effect use a medicine ball and progress onto smaller and smaller balls which reduce the contact surface area with the muscle, thus increasing the pressure applied. The Physio Stick is a useful tool for rolling closer to the muscle-tendon joint due to its small radius and versatile shape. It can also be used to target specific muscles in a group e.g. the head of the vastus medialis (internal head of the thigh).'
Here at Phoenix Pro Fitness we believe that, following a thorough functional movement screen, SMR should play a part in every training programme as a method of maintaining muscular health and aiding recovery. The faster our bodies recover the more we can put into the next training session, meaning faster results. Consequently our Regeneration Class focuses solely on using techniques such as SMR, Qigong and static stretching to ensure that our members stay in peak condition. To view our class timetable click here
'Self Myofascial Release, or foam rolling as it’s more commonly known, is a form of soft tissue therapy you can perform yourself using a foam roll, stick, medicine ball or tennis ball.
The Golgi Tendon Organ is located at the muscle-tendon junction and is crucial for why SMR works so well as a way to improve soft tissue extensibility. When muscle tension increases to the point where there is a high risk of injury, the GTO stimulates muscle spindles to relax the muscle in question preventing more force than the bones or tendons can tolerate; this is called autogenic inhibition. Foam rolling stimulates the muscle tension which in turn causes the GTO to relax the muscle.
Foam rolling on a regular basis can improve mobility and range of motion, reduce scar tissue and adhesions, decrease tone in overactive muscles and improve quality of movement. Although, it is important to note that you should avoid it on a recently injured area, if you have circulatory problems, chronic pain conditions or bone joints/prominences.
Whilst there are a few modalities for SMR, foam rollers are the most common tool used and are the best tool to use if you are new to foam rolling. The rollers vary in density of foam; the more dense the foam the harder and deeper the tissue therapy will be so it’s advisable to start with a softer roller. Likewise if you’re starting out it’s best to spread your weight rather than focus it on a smaller surface area. For instance when rolling the calves start rolling both together and if you need to increase the pressure on the muscle cross one leg over the other.
Rolling over the length of the muscle (not the breadth) needs to be performed slowly, ideally 1 inch per second, when you feel a sore spot, rest on it until the pain subsides to a third, try to take large deep breaths and relax the muscle as much as possible. Once the roller no longer achieves the desired effect use a medicine ball and progress onto smaller and smaller balls which reduce the contact surface area with the muscle, thus increasing the pressure applied. The Physio Stick is a useful tool for rolling closer to the muscle-tendon joint due to its small radius and versatile shape. It can also be used to target specific muscles in a group e.g. the head of the vastus medialis (internal head of the thigh).'
Here at Phoenix Pro Fitness we believe that, following a thorough functional movement screen, SMR should play a part in every training programme as a method of maintaining muscular health and aiding recovery. The faster our bodies recover the more we can put into the next training session, meaning faster results. Consequently our Regeneration Class focuses solely on using techniques such as SMR, Qigong and static stretching to ensure that our members stay in peak condition. To view our class timetable click here
Saturday, 11 September 2010
Phoenix Pro Fitness is Officially Open!
Last Thursday we celebrated the Grand Opening of our brand new fitness club in Godalming, Surrey. It was a fantastic evening where staff, members (new and old!), friends and family all gathered together and had a great evening. International rugby player Bob Casey did the ribbon cutting honours and chatted to members about training and nutrition, Phoenix Pro Fitness owner Charlotte Ord presented a seminar on why most people fail at fat loss, and one lucky attendee won a year's free All Access Membership!
If you were unable to attend the opening but would like to have a tour and find out about our memberships and 30 day trial, please call us on 01483 801150. we look forward to welcoming you!
If you were unable to attend the opening but would like to have a tour and find out about our memberships and 30 day trial, please call us on 01483 801150. we look forward to welcoming you!
Sunday, 5 September 2010
New Class Timetable Starts Monday 6th September
Our new Fierce Fitcamp group membership classes begin bright and early on Monday 6th September, kicking off with Metabolic Acceleration at 7.30am. Our class template follows the same protocol that we use in our personal training sessions, and is designed to produce optimal fat burning and conditioning results.
We have split our group training classes into 3 types:
Total Body
This is a total body strength training class in which we focus on resistance training to produce strong, lean, balanced muscles and most importantly, a metabolism that is elevated for up to 38 hours post training! (Schuenke MD, Mikat RP, McBride JM.Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 ) That means that long after you've finished training you'll be burning fat at a significantly faster rate, and that's why strength training is at the top of the fat loss hierarchy (after good nutrition).
Metabolic
Our Metabolic Acceleration classes are high energy, high fun circuits designed to once again ramp up your metabolism and improve your cardiovascular fitness. These classes are based on interval training protocols, which have been proven time and time again to be superior to steady state training in improving both fat loss and aerobic capacity. In fact, 1 hour a week of interval training (30 sec sprint/ 4 min rest) = (2 min of exercise over 20 min period) with 90-120 minutes in the “heart rate zone”) yields the same improvement in oxygen Utilization as a whopping 4.5 to 6 hours of steady state endurance training (ie jogging)! Gibala, Journal of Physiology, Sept 2006.
Regeneration
No good training programme is complete without a well structured recovery and regeneration element, and our regeneration class is guaranteed to help your body recover from training faster and relax your mind. Using a combination of corrective exerises, stretching and self myofascial release techniques, this class is designed to rejuvenate and rebalance.
Our new class timetable can be viewed by clicking here. All classes are included in Fierce Fitcamp group and All Access memberships.
To book your space on any of our classes please call us on 01483 801150.
We have split our group training classes into 3 types:
Total Body
This is a total body strength training class in which we focus on resistance training to produce strong, lean, balanced muscles and most importantly, a metabolism that is elevated for up to 38 hours post training! (Schuenke MD, Mikat RP, McBride JM.Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 ) That means that long after you've finished training you'll be burning fat at a significantly faster rate, and that's why strength training is at the top of the fat loss hierarchy (after good nutrition).
Metabolic
Our Metabolic Acceleration classes are high energy, high fun circuits designed to once again ramp up your metabolism and improve your cardiovascular fitness. These classes are based on interval training protocols, which have been proven time and time again to be superior to steady state training in improving both fat loss and aerobic capacity. In fact, 1 hour a week of interval training (30 sec sprint/ 4 min rest) = (2 min of exercise over 20 min period) with 90-120 minutes in the “heart rate zone”) yields the same improvement in oxygen Utilization as a whopping 4.5 to 6 hours of steady state endurance training (ie jogging)! Gibala, Journal of Physiology, Sept 2006.
Regeneration
No good training programme is complete without a well structured recovery and regeneration element, and our regeneration class is guaranteed to help your body recover from training faster and relax your mind. Using a combination of corrective exerises, stretching and self myofascial release techniques, this class is designed to rejuvenate and rebalance.
Our new class timetable can be viewed by clicking here. All classes are included in Fierce Fitcamp group and All Access memberships.
To book your space on any of our classes please call us on 01483 801150.
Thursday, 2 September 2010
Bob Casey to open our new gym!
It's now just a week to go until the official Grand Opening of our new gym, and we're very excited that London Irish captain and Ireland squad member Bob Casey will be doing the ribbon cutting honours for us!
The evening, which starts at 6.30pm, will include drinks, nibbles, a free seminar by Phoenix Pro director and Personal Trainer of the Year Charlotte Ord on 'why most people fail at fat loss', tours of the new facilities and a free prize draw - someone is going to win a year's free training membership!
If you're interested in health and fitness, pop by, have a chat with our coaches about your goals and help us celebrate. We look forward to seeing you there!
For more information please contact us on 01483 801150, or email info@phoenixprofitness.com
The evening, which starts at 6.30pm, will include drinks, nibbles, a free seminar by Phoenix Pro director and Personal Trainer of the Year Charlotte Ord on 'why most people fail at fat loss', tours of the new facilities and a free prize draw - someone is going to win a year's free training membership!
If you're interested in health and fitness, pop by, have a chat with our coaches about your goals and help us celebrate. We look forward to seeing you there!
For more information please contact us on 01483 801150, or email info@phoenixprofitness.com
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