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
Showing posts with label Godalming. Show all posts
Showing posts with label Godalming. Show all posts
Monday, 6 December 2010
Tuesday, 23 November 2010
Calling all stress cadets...
It’s a proven fact that stress makes you fat and it’s no coincidence that our ever increasing hurried, hectic and rushed lifestyles have coincided with increases in obesity, cancer, heart disease and diabetes rates in the last 20 years or more. So stress not only makes you fat but kills you too!
Before we take a look at ways in which we can manage stress, let’s first identify if you are stressed and then how to you can help to relieve it. It makes perfect sense that if we reduce our stress levels our health will improve, we’ll lose fat and be less likely to develop a life threatening disease.
The term type C personality was coined by Shawn Talbott, the author of The Cortisol Connection. It is a name for someone who is chronically stressed. Some common type C characteristics include; feeling always snowed under with work, continual state of hurry-hurry, constant fatigue, abdominal weight gain, depressed and low sex drive. The C stands for Cortisol, an important hormone released by the adrenal glands and its responsible regulating the body’s metabolism of glucose, proteins and lipids. It’s called the fight or flight hormone; when we face a stressor cortisol levels increase which in turn increases blood glucose, protein and fat levels for energy ready to fight or flee the stressor. In an ideal scenario we deal with the stressor and the cortisol levels return to a normal level but we usually can’t run or hide from our everyday stresses such as paying the mortgage, cramming too much into a day, family life or work, so it’s very easy for cortisol levels to be continuously raised leaving us chronically stressed and a ‘type C personality’.
To help you find out if you are a type C personality answer the following questions with either 0 for Never or No, 1 for Occasionally and 2 for Frequently or Yes.
• How often do you experience stressful situations?
• How often do you feel fatigued for no apparent reason?
• How often do you get less than 8 hours sleep?
• How often do you feel anxious/depressed?
• How often do you feel overwhelmed or confused?
• How often is your sex drive lower than you would like it to be?
• Do you tend to gain weight easily?
• How often have you attempted to control your body weight?
• How often do you pay close attention to the foods you eat?
• How often do you crave carbohydrates (sweets/breads etc)?
• How often do you experience difficulty with memory or muscle tightness in your neck, shoulders or jaw?
• How often do you experience digestive problems such as gas, bloating, ulcers, heartburn, constipation or diarrhoea?
• How often do you get sick/catch colds or the flu?
Now add up the answers to give you a total score. If you scored 0-5 points you are as cool as a cucumber, well done! A score of 6-10 points and you’re a Strained Jane but are managing your stress levels well. If you scored 11 points and above you are a Stressed Jess and almost definitely suffering from an overactive stress response and need to deal with it.
We can’t always avoid stress but we can learn how to manage it more effectively. The following tips will serve as a good base from which to start changing the way you manage your lifestyle but if you feel you need an extra hand or a push in the right direction come and have a chat. At Phoenix Pro Fitness the holistic approach to improved health runs through our veins and we are always here as a shoulder to lean on. Come and speak to one of the team and we’ll help provide the tools to manage your stress.
1. Change your email program so that it only checks for messages every hour – you’ll not be interrupted with a ‘ding’ or ‘ping’ from the screen, leaving you to get some real work done.
2. Leave the phone behind – even though you tell yourself you won’t answer it there is a part of you waiting for that ring.
3. Read – Take time out in the day to lose yourself in a chapter of your favourite book or magazine.
4. Take a break – Take a proper lunch break, you’ll be more productive in the afternoon too.
5. Day Off – Take a day off each week, strictly no work including thoughts and worries.
6. Get a massage – A great way to unwind each week. At Phoenix Pro Fitness we have an in house sports massage therapist so book a free 30 minute massage.
7. Take a bath
8. Lighten up and laugh – Life’s too short to mope about, share some jokes with friends, watch your favourite comedian, whatever makes you laugh do more it.
9. Take a long weekend – Even short breaks significantly reduce cortisol levels.
10. Get a pet – Stroking a cat or walking a dog relieves stress too.
11. Get some sleep – This is vital, make sure you have enough every night, don’t stay up and watch crap on TV or finish that work report. Hit the sack early and get 8 or more hours.
12. Exercise – Leave the thinking and programming to us at PPF and just enjoy the process of feeling fitter and healthier.
13. Eat well – Speak to a member of the team and we’ll guide you in the right direction to a better diet.
Before we take a look at ways in which we can manage stress, let’s first identify if you are stressed and then how to you can help to relieve it. It makes perfect sense that if we reduce our stress levels our health will improve, we’ll lose fat and be less likely to develop a life threatening disease.
The term type C personality was coined by Shawn Talbott, the author of The Cortisol Connection. It is a name for someone who is chronically stressed. Some common type C characteristics include; feeling always snowed under with work, continual state of hurry-hurry, constant fatigue, abdominal weight gain, depressed and low sex drive. The C stands for Cortisol, an important hormone released by the adrenal glands and its responsible regulating the body’s metabolism of glucose, proteins and lipids. It’s called the fight or flight hormone; when we face a stressor cortisol levels increase which in turn increases blood glucose, protein and fat levels for energy ready to fight or flee the stressor. In an ideal scenario we deal with the stressor and the cortisol levels return to a normal level but we usually can’t run or hide from our everyday stresses such as paying the mortgage, cramming too much into a day, family life or work, so it’s very easy for cortisol levels to be continuously raised leaving us chronically stressed and a ‘type C personality’.
To help you find out if you are a type C personality answer the following questions with either 0 for Never or No, 1 for Occasionally and 2 for Frequently or Yes.
• How often do you experience stressful situations?
• How often do you feel fatigued for no apparent reason?
• How often do you get less than 8 hours sleep?
• How often do you feel anxious/depressed?
• How often do you feel overwhelmed or confused?
• How often is your sex drive lower than you would like it to be?
• Do you tend to gain weight easily?
• How often have you attempted to control your body weight?
• How often do you pay close attention to the foods you eat?
• How often do you crave carbohydrates (sweets/breads etc)?
• How often do you experience difficulty with memory or muscle tightness in your neck, shoulders or jaw?
• How often do you experience digestive problems such as gas, bloating, ulcers, heartburn, constipation or diarrhoea?
• How often do you get sick/catch colds or the flu?
Now add up the answers to give you a total score. If you scored 0-5 points you are as cool as a cucumber, well done! A score of 6-10 points and you’re a Strained Jane but are managing your stress levels well. If you scored 11 points and above you are a Stressed Jess and almost definitely suffering from an overactive stress response and need to deal with it.
We can’t always avoid stress but we can learn how to manage it more effectively. The following tips will serve as a good base from which to start changing the way you manage your lifestyle but if you feel you need an extra hand or a push in the right direction come and have a chat. At Phoenix Pro Fitness the holistic approach to improved health runs through our veins and we are always here as a shoulder to lean on. Come and speak to one of the team and we’ll help provide the tools to manage your stress.
1. Change your email program so that it only checks for messages every hour – you’ll not be interrupted with a ‘ding’ or ‘ping’ from the screen, leaving you to get some real work done.
2. Leave the phone behind – even though you tell yourself you won’t answer it there is a part of you waiting for that ring.
3. Read – Take time out in the day to lose yourself in a chapter of your favourite book or magazine.
4. Take a break – Take a proper lunch break, you’ll be more productive in the afternoon too.
5. Day Off – Take a day off each week, strictly no work including thoughts and worries.
6. Get a massage – A great way to unwind each week. At Phoenix Pro Fitness we have an in house sports massage therapist so book a free 30 minute massage.
7. Take a bath
8. Lighten up and laugh – Life’s too short to mope about, share some jokes with friends, watch your favourite comedian, whatever makes you laugh do more it.
9. Take a long weekend – Even short breaks significantly reduce cortisol levels.
10. Get a pet – Stroking a cat or walking a dog relieves stress too.
11. Get some sleep – This is vital, make sure you have enough every night, don’t stay up and watch crap on TV or finish that work report. Hit the sack early and get 8 or more hours.
12. Exercise – Leave the thinking and programming to us at PPF and just enjoy the process of feeling fitter and healthier.
13. Eat well – Speak to a member of the team and we’ll guide you in the right direction to a better diet.
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.
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