Fitness and Exercise for the Ladies

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You want a tone, firm, trim body but haven’t a clue how to get there. If you are willing to workout, then listen up because I am going to walk you through the steps to get the body desired. You will not only feel good, you will look good as well.

Turn on some music, throw your arms over your head, with your feet slightly apart, and get ready to stretch up. With your arms extended over your head reach up as far as you can and stretch to the right, and then to the left. It is important to warm up before joining in intense exercising. Next, four times you will conduct a few side stretches. Do your best to keep your arms straight, while stretching right, front, left, reverse and up. A towel can help keep the arms straight and support the upper back area.

Swing those arms. Standing straight with your arms above, your head and your legs slightly apart swing your arms down to the left, up, and down to the right. Do this four times and do two more side stretches once you finish.

With the elbows up over your head and legs slightly apart, lift the elbows down, right, left and twist while keeping the arms high. Do eight sets before doing six more sets of side stretches, arm swings, elbow and torso twist, and back to side stretches eight times.

Repeat the arm swings four times and the stretches to complete the first set of exercises. Next, we are going to do head rolls, starting with your hands are your waist and feet slightly apart. Roll the head down, to the right, around, and reverse twice. Relax and start the knee lift and elbow touches. You can snap the fingers while you lift your left leg, touch the opposite elbow toward the knee, and lift the right leg touching the elbow to the opposite knee. Do these sets of exercises sixteen times.

Now we can do the forward bob and elbow touches four times. In the same position raise, your right knew bob forward and lift the left knee following the same steps. Now we can forward lunge while touching the elbows to the knees. Standing straight life the right knee up then lunge to the floor holding it for a couple of seconds, then lift the left knee up and lounge forward on this knew holding it up to six counts. Perform this exercise one time.

Sets: knee lifts eight times
Forward bob four times
Forward lunge one time
Knee lifts eight times
Forward bob four times
Forward lunge twice

Now we can move onto the third set of exercises to work toward fitness. Starting we can do a few side steps, which includes clapping the hands or snapping the fingers, while you step forward with one leg, arms at the side, feet together, step front, touch and step back.

Toe touches will slim the waist. To begin position keep the feet slightly apart, bounce on the heels and shake the shoulders at the same time. Doing sixteen, counts raise the arms over the hand and bring them down right to the floor, to the side, up, to the center, and down left. The rocks are an upbeat exercise that enhances the heart and reduces weight. To get started alternate the rocks by hopping on one foot and then the other, stretch while rocking and point the toes. After you finish do sixteen toe touches to finish the set. Next, we can do the hip twists.

The hip twists include placing one foot out, while turning to the side, and leaning backward, while pushing the hips out simultaneously. Bring the foot backward and do the same on the other foot. Flick-kicks, you merely hop, kick, hop, kick and adhere to the routine on both foots. This is a teaser set of exercise routines that will get you started. You can lose weight, tone the body, increase the hearts function and firm the body.

A New You in 2012?

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Setting Your Goals

If you want to live your life to the fullest potential in 2012, start setting goals.

Goal setting is a powerful process that allows you to have greater control over your future. Setting goals is like having a map to show you where you want to go and avoid getting lost in the process. With your goals in tact, you can drive straight to your preferred destination without any wasted time or wrong turns.

The process of setting goals

Start your goal setting with what you want to be, achieve and have in your lifetime. Then work your way through a series of lower level plans up to the things you will have to do on an everyday basis. By making this structure of your plans, you can be able to break the biggest plan you have into a number of smaller daily tasks to reach it.

If it is hard for you to set life goals, books, programs, seminars and trainings and coaches throughout Surrey and Sussex are available to help you achieve your desired plans.

After setting your goals, make a serious pact to follow it. You must refer to your life goals periodically so you can modify your short term goals according to your changing priorities and experience, and yet continue on towards your larger plans.

In setting life goals, here’s a guideline on how to make effective goals:

- write it down. Putting your ideas into paper will help you remember them. These ideas are helpful in reaching your goals.

- not too high, not too low. It is important that you set goals that are realistic because you shouldn’t be shooting for the moon. Just as important is not to set them too low. Set goals that will not make you lazy but motivate you.

- be positive. Express your goals in a positive statement. Even with this small detail help yourself to think positively about the future.

- be specific. Set a precise plan, including dates, times, and amounts so that you will know everything needed to achieve the goal and take pride from having achieved it.

In the process of following your life goals, create a support system. This is a critical step. You will need to support yourself to keep your focus on your goals. If you fail to get support, it may probably be the single reason why goals fail.

Final pointers on setting goals

Make sure to select goals that are really of great importance to you; those that are in agreement to your values; and give them a plan and a support system to make them reality. You must be the one to decide what to pursue and what direction you want to aim in life.

The most common goal (as part of a New Year resolution), is to be fitter, and more healthy, which may also include losing weight. All the extravagances through the Christmas festivities can take their toll!

Getting in trim combines maintaining a healthy diet, and regular exercise.

You’ve made the decision to lose weight as quickly as possible.  You have your diet in place and you expect to follow it religiously.  At this point, you may be wondering how much weight you can lose in a given week and whether fast weight loss can be dangerous for your body.

There are a number of things that can affect your weight loss.  For instance, family history, or genetics, can play a significant role.  Also, your weight loss may depend upon how much exercise you’re engaging in, as well as how much stress you are under.  Your metabolism, or how quickly you burn calories, can also have a major effect.

Theoretically, you could lose as much as 1st a week.  However, much of that weight could be water weight.  That means that, once you go off your diet, you are likely to gain much of that weight back.  Also, unless you engage in strength training, you will be losing muscle as well as fat, since about ¼ of the body’s weight consists of muscle.

Nature has a way of protecting the body against excessive weight loss.  If, for instance, your calorie count suddenly drops, your body will compensate for the fact by reducing your metabolic rate.  As a result, you’ll need fewer calories to maintain your weight.  This explains why some people lose weight up to a point and then cannot lose any additional weight, no matter how hard they try.

Although the body has the capability of shedding a great deal of weight over a period of time, most medical experts agree that one should not expect to lose more than one or two pounds a week in order to remain healthy. However, doctors believe that the go-slow approach is best for long-term weight loss.

When trying to lose weight, don’t forget to exercise

It is claimed that half of all those who want to lose weight don’t exercise. Many people have sedentary jobs, working on computers, working at desks.  They have little opportunity during their work days to move, let alone get up and stretch.  At home, they may spend much of their time sacked out in front of a television set, or on their home computer. 

However, studies have proven that the best weight loss plan combines sensible diet with exercise.  Certainly, you can reduce your calorie intake.  But it is also important to boost your metabolism, and that is best done through an exercise routine.  Since you must burn a phenomenal amount of calories in order to lose weight, exercise is crucial to long-term weight loss success.

But what if you don’t enjoy exercise?  How can you possibly start an exercise program?

In short, you need motivation.  This can come from a variety of sources.  For instance, you might want to play your favorite up-tempo music during your exercises.  This can provide the incentive you need in order to get moving.  Another motivator can be to exercise with your children in tow.  This could mean doing star jumps with your kids, or jogging while you push a buggy.

A great strategy is to employ the services of an exercise coach or to join a gym or sports club. Another strategy is to base your exercise program on something you really enjoy.  Even those of us who are not athletic usually have some physical activity that we look forward to, whether it’s volleyball or tennis, bowling or swing dancing. The type of activity isn’t as important as the fact that you are engaging in it regularly.

If at all possible, you should add strength training to your exercise regimen.  Lifting weights can boost your metabolism, causing you to burn calories while also adding muscle to your frame.  Strength training can also help you to guard against osteoporosis and other health problems.

You might also consider hiring a personal trainer.  He or she can act as your coach, urging you on when you feel like quitting.  A trainer can provide you with the inspiration necessary to achieve your weight goals.  It has also been shown that those who employ a trainer reach their optimum weight faster than those who do not.

You should also prioritise exercise.  You should mark it in your daily planner and stick to a regular exercise schedule.  The important thing is to make exercise a regular part of your life.  It should not be limited to special occasions, or those times when you are in the mood.  It needs to be as regular as breathing.

In order to be a healthy person, you simply need exercise.  And exercise is also beneficial to your mind as you begin your weight loss program.  It can clear your head and help you to work out your frustrations.  In short, it can give you a sense of accomplishment that will put you in the right frame of mind when trying to shed weight.

Adventure Boot Camp Reigate with Loveworks is running a charity event from January 9th 2012

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The Fitness For All camp

This fun, motivational weeklong camp is to raise money for Loveworks.org. Adventure Boot camp is an outdoor exercise programme for all abilities and fitness levels.

Making the most of the wonderful Reigate surroundings and bringing you workouts with a fusion of core balance and conditioning, yoga positions, group exercises, short distance jogging, circuit training, obstacle courses, mat exercises and hiking.

So much variety means no session is the same and sessions go very fast with a professional trainer helping you achieve your goal whether its weight loss, toning up, or feeling re-vitalised this is a perfect opportunity to kick start your healthy new years resolution.

This camp includes a unique offer. For those that want to support loveworks you can attend the week of camps and benefit from the 3 week exercise program following the camp allowing you to carry on exercising, you can benefit from a trainer drop in once a week to go through exercises and any other areas. At the end of the 4 weeks you can attend the Fitness Review to celebrate your hard work!

If you like the charity camp then you are welcome to join Adventure Boot Camp Reigate which runs all year round. Camps run on Monday Wednesday and Friday mornings from 6:30am and 8:45am and Tuesday evenings at 7:30pm along with a monthly fitness testing Trial session on Saturdays.

Create Your Own Fitness Plan

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If you would like to get in shape and are just starting out, one important ingredient for your success is a fitness plan.  Fitness plans are extremely important because in order to get in shape, you need a plan of action.  Many people fail because they lack commitment and a strategy, a fitness plan can help you stay on track and keep you motivated.  Here are some tips.

It is fairly simple to create a fitness plan, first think a little and write down realistic goals that you would like to achieve through fitness.  You goal may be to lose 2 stone in 3 months or to build more upper body strength.  Once you have your goals worked out, try to work out a plan of action such as how many times you will work out each week, how long and what exercises you would like to do.

You might want to consult with a book or a personal trainer to get realistic fitness goals and to understand better how much exercise and diet is needed to accomplish some goals.  Besides books and personal trainers there are plenty of web sites that can help you make a fitness plan and calculate which exercises burn a specific amount of calories per hour of participation.  You can also figure out how many calories certain foods have.  With this information you can create a realistic fitness plan that will help keep you dedicated and motivated to reach your goals.

Movember moustache challenge for prostate cancer research

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Movember - Roger MayneIt’s Movember, the month formerly known as November, now dedicated to growing moustaches and raising awareness and funds for men’s health; specifically prostate and testicular cancer. I’m donating my top lip to the cause for 30 days in an effort to help change the face of men’s health. My Mo will spark conversations, and no doubt generate some laughs; all in the name of raising vital awareness and funds for cancer’s affecting men.

Why am I concerned about men’s health?

  • 1 in 9 men will be diagnosed with prostate cancer in their lifetime
  • This year 37,000 new cases of the disease will be diagnosed
  • 1 in 2 men will be diagnosed with cancer in their lifetime
  • 26% of men are less likely to go the doctor compared to women

I invite you to support me by donating to my page of the Mo http://mobro.co/RogerMayne

Funds raised will help make a tangible difference to the lives of others. Through the Movember Foundation and our men’s health partners, The Prostate Cancer Charity and The Institute of Cancer Research, Movember is funding world class awareness, research, educational and support programs which would otherwise not be possible.

For more details on how the funds raised from previous campaigns have been used and the impact Movember is having please click on the links below:

About Movember

Thank you in advance for helping me change the face of men’s health.

Roger Mayne

Get Fit – Get Healthy – Feel Good!

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get fit in reigate

adventure bootcamp reigateAdventure Bootcamp is the original outdoor exercise camp. Now running in Reigate, the camp is structured to develop your strength and fitness through many enjoyable methods. If you are interested in Early morning camps, Mid-morning camps or evenings camps you can find something to suit your schedule.
 
Camps are for both men and women however the evening camps will be focused on men and structured in a slightly different way.
 
Each session is different and works on a number of key areas such as Cardiovascular fitness, Core stability and Muscular endurance. With the support of your trainer Paul you will get a great workout during each session and the continual motivational support alongside the camps in order for you to improve. Paul has worked with football and rugby teams, Tri-athletes and with over 10 years of experience of personal training you are in safe hands, no matter what your goal is.
 
What campers have to say,
 
Claire said,

“I started the Reigate Adventure Bootcamp in May to get in shape for my wedding in August!

Paul was such a fantastic trainer, he certainly made getting up at 6:30am worthwhile! Every session was varied, interesting and most importantly fun!

Having the time trials is an excellent way of realising how much fitter you have become! I managed to shave a minute or two off the timed run and did more press ups than I ever thought I’d be able to do! I also lost inches and pounds!!

I had great fun with the other girls, and there was always a sense of achievement at the end of the session!

As well as training, Paul sent us regular email advice on diet, healthy living and ways of exercising at home!

It is by far the best, most enjoyable exercise class I have ever done! Thanks to Paul I walked down the isle a slim, toned, happy bride!!”
 
Sarah said

“When I started my fitness level was very low and I can see that my stamina
and strength has improved over the two camps that I have attended. I am
hoping that after the next camp it will be even better.

I enjoy the fact that we generally have a different type of activity every
time we attend, it stops it becoming boring and tedious. You push us just
enough and usually manage to squeeze that last push up or sit up out of us
that we think we couldn’t manage.
 
I enjoy working out in the fresh air and the stretches at the end of the
session. Really enjoy the “circuits” sessions- intensive short bursts of
activity”
 
Camps run on:

  • Tuesday and Thursday mornings 6:30-7:30am
  • Wednesday and Friday mornings at 9:15-10:15am
  • Tuesday Evenings at 7:30pm

During the winter months the evening camps are held at Reigate Sixth Form college Sports hall and will move back outdoors in the spring.
 
The morning camps take place at Old Reigations RFC.

You can book online at www.fitnesscamp.co.uk or contact Paul directly via phone or email
Follow Adventure Bootcamp Reigate on Facebook for Health tips and camp information

Fitness and Exercise Essentials

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Working out is imperative to avert particular illnesses, such as high cholesterol, high-blood pressure, diabetes, heart failure, and strokes. Exercise can also reduce your risks of encountering cancerous illnesses. Furthermore, exercise will strengthen the bones and muscles, which decreases your chances of falling susceptible to fractures, breaks, back injuries and/or diseases and so on.

Eating unhealthy food is not an answer for promoting good health. Some people exercise yet eat fast foods, which only defies the purpose of promoting good health. The body will not respond friendly when unhealthy foods and exercise work against each other.

Rest is also important, since if you are not getting proper rest, while exercising you are subjecting yourself to fainting, hot flashes, and other negative results. The body responds to motion or active forces while exercising, thus during the process the body expects vigilance to function without complexity. If the body is tired, the body and mind will respond accordingly which could lead to passing out and injuring itself as a result.

Working out is an active force that works to produce healthier lives, while reducing the risks of ordinary disease, at the same time helping you to control your weight.

Progressive work out plans may include consistent actions that include repetitions, cadenced, or rhythmic dance, bodily actions that work the total circulatory structure and exercises that work the large muscles, while focusing on the smaller muscles within the body. Once you begin a program that works for you, your blood flow will boost, which slowly expands to the muscles, supporting the cardiovascular strength.

Aerobics then is one of the finest exercise plans that can lend a hand to progressing toward a healthier living. Aerobics is a vigorous work out that works each muscle in the body, toning the body while increasing weight loss concurrently.

Aerobics include walking, running in place, jogging, swimming, skating, bicycling, dance as well as other types of aerobic exercise motions.  Aerobics that comprise working the total body to build muscle, while it employs the larger muscles, and endorsing your cardiovascular strength are idea aerobics that will help you lose weight while staying healthy. If you merge aerobics with weight lifting you will be building muscles, mass, strengthening the bones, and reducing weight. You will reach a level of tone, firmness, and healthier status of living while combing the exercises.  

Weight lifting is a shape of workouts that is alleged to lend a hand to individual’s attempting to lose weight quickly, while building muscles. 

Intense weight lifting is usually for weight lifters attempting to build mass muscles, such as body builders. If you do not want to resemble one of the body builders, then it is significant to learn the type of weight lifting program that is appropriate for you. Most information accessible brings up to date individuals, interested in weight lifting, telling them a variety of methods (all with diverse notions) which plan is right for them; it is vital then that you keep the routines in moderation while starting out, regardless of the advice you receive. Typically, thirty minutes in weight lifting per day or every 3 days is adequate for building muscle and toning the body. Over and above this advice while heavy weight lifting may result in mass muscle build.

Building muscles by working out you should first learn which exercises are paramount to your body type. It is wise to stick with a diet that works best for you also. Do not forget to rest and drink plenty of water.

Fitness for Women in Surrey and Sussex

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Today, more than ever, women are getting involved in fitness. Decades ago, if you were a woman and enjoyed working out, you were looked down upon.  Nowadays, most women think that it is an obligation to be in shape and look their best. Today there are more options than ever for getting in shape, here are a few.

Besides fitness centres for women another great innovation of fitness for women are work out videos. Can’t make it to the gym with your busy lifestyle, not a problem, there are dozens of great work out videos for women.  You can learn Tai Bo, Pilates, yoga or great ways to work out your stomach or gluteus muscles.

No matter if you are in great shape or just beginning an exercise routine there are plenty of options for women.  If you are looking to live a healthy lifestyle and get your body in shape, take a look at the above fitness for women options.

Fitness Lifestyle

If you want to reach optimal health, have a great body and eat a nutritious diet, look into living a fitness lifestyle.  A fitness lifestyle is nothing new, it just accents the healthy things you can do in our society on a daily basis, making them part of your normal daily routine.

Most people aren’t able to keep their weight down, or lose muscle because their lifestyles sometimes don’t mesh well with a fitness lifestyle.  If you are always busy at work, very stressed out or find that you are too tired to work out, then you know how difficult it is to keep a fitness lifestyle. 

The goal of a fitness lifestyle is to mesh your exercise routine and good eating habits into your normal daily life so it isn’t hard work or even work at all to make sure you are on the right track.

It isn’t easy to keep a fitness lifestyle, but with enough determination and will power, you can turn your bad habits into healthy, fitness habits in a short period of time.  Think about any routine you do from going to work in the morning to picking your kids up at school.  These routines come natural, because you have no choice.  Use this same logic on fitness. You deserve better meals than fast food and you deserve to treat your body well with exercise rather than sitting in front of the TV.  If you are looking to live a fitness lifestyle, follow the above tips.

How To Get Moving, Stay Fit, And Stay Motivated in Surrey & Sussex

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When it comes to staying or getting into good shape, motivation may be hard to come by. As the seasons change so do our motivation to stay in shape. Holiday schedules, cold winter days, and all those convient gadgets that keep us from drudging up the motivation to get in shape or maintain a daily routine of exercise are definite culprits. But we should be totally aware of the effects that inactivity has on the body.

Heart disease, stroke or diabetes is just some of the unhealthy affects of inactivity in the body. The good news is that studies show without discrepancy that these affects can be prevented or reversed; meaning that switching from a sedentary lifestyle to an active one can be extremely beneficial over time. Exercise alone, without change in diet, can greatly reduce the risks for these diseases even in small amounts. Doing what ever you can to increase your motivation to exercise is the first step to overcoming the lack of motivation to actually do it. Any of the arrays of methods to motivate you will be of great importance. Listening to music while running, simply finding out the exercises that you truly enjoy, setting particular times when exercise is the main focus of the day, all help you to stay motivated to stay in motion. Developing a habit or pattern for exercising is the best way to stay motivated; your body will become accustomed to working out heavy at a certain time each and every time. Your mind posses the ability to create positive ideas that leads to positive actions allowing you to live a strong and healthy life. Positive self talk can do wonders for motivation as well as just viewing the results of previous attempts (i.e. thinner waistline, six pack, etc). Self encouragement is the ultimate motivation. You’ll have no one to thank but yourself.

Fitness motivation is the essential part of changing your body, so creating a fitness motivation plan maybe the answer for you. For men, setting goals and providing adequate challenges work best. Changing scenery from indoors to outdoors may be the answer. If you just don’t feel like exercising or giving up on an established routine, constantly reminding yourself that the pay off is great will help. Psychological benefits like increased confidence, self-esteem, and relief from anxiety, stress and depression and better sexual performance can be all the motivation that’s needed. Remaining realistic about your goals will also aid in the fight to stay motivated to exercise. Setting a goal that is extremely difficult to obtain is depleting and counterproductive. Achieving a challenging appropriate goal boosts pride, satisfaction and will create more motivation.
Making the exercise routine fun by adding variety in routines, exercises, or persons that you exercise with is a likely way to stick to any exercise routine.

If you are not particularly knowledgeable when it comes to fitness issues, you should consider hiring a professional trainer to help you out with your routine. This can take a lot of the mystery out of getting fit, as your trainer will custom tailor exercises and routines for your bodily needs, so as to maximize the results that you see. This is a slightly costly thing to do, so you should be sure about your commitment to exercising before you spend money to hire a personal trainer. You can also use the amazing technology of the internet to tap the brains of professionals. There are many different blogs that are updated daily with exercise routines that anyone can do.

So setting attainable goals, adding things to increase enjoyment of the exercise routine, challenges, and the addition of a buddy to assist are all great ways to stay motivated, stay fit, and most importantly stay moving. You will benefit in the short term, and in the long run as well with physical and mental benefits in almost every way.