Losing weight can be difficult and challenging and getting as much support as you can is crucial to the success of the any diet or weight loss programme.

Getting a personal trainer helps ensure you training programme is structured and effective to ensure you achieve your goals safely and in the quickest possible time. A personal trainer will ensure you remain motivated and will not allow you to give up and yes you will want to!

However, starting an exercise programme is only half the battle, changing your diet can be very difficult and even stressful and getting it right will determine the  uccess and maintenance of any weight loss  goal.

Eating healthier can be difficult and requires time for planning, organisation and preparation, you will need to count calories, weigh your portions, plan your meals,  shop for food  and of course prepare the meals all of which require time you may simply not have.

Esteem Fitness provides you real meals delivered to your door based on your current BMR and AMR to ensure to lose and keep the weight OFF.The service is not available independent of a training programme as we believe that it is essential include exercise in every weightloss programme as this will help maintain a healthy metabolism.

We offer-

    Nutritional Assessment
    Meal Plan
    Real food  and snacks delivered to your door
    Regular review of calorie intake
    Help and support to keep you on track

Call now to book your assessment.
www.esteemfitness.com

Post from: Fitness Magazine

Fitness boot camps and weight loss weekends are a fantastic way to kick-start your new healthy lifestyle, perfect for when you want that burst of feel-good exercise. Interactive, intense and individually-based, boot camps leave you feeling – and looking – so much better thanks to the fat-burning activities and nutritious meals.

Obesity is a serious problem in our society and the latest research has revealed that the number of obesity-related deaths is increasing each year. Exercise and healthy eating are crucial if you are to stay well and protect yourself from ill-health.

With boot camps, you get a weekend of fitness fun, healthy eating and nutritional hints and tips guaranteed to make you shed some of those stubborn pounds and increase your fitness substantially.

Each weekend is full of a wide range of exercise routines to give all your muscles an excellent workout, resulting in healthy weight loss by the end of the boot camp. You will feel exhausted after all your running, circuit training, climbing, Nordic walking, martial arts, tyre and log runs – and more! But you will also feel fantastic from pushing yourself physically and being supported by your fellow boot campers – the environment is a lot more engaging and interactive than your average gym.

Fat Attack is synonymous with health and well-being, catering for the corporate fitness teambuilding and fitness boot camps markets. As busy people, you can rarely afford to spend a week away from work and family commitments – which is why all Fat Attack boot camps are run Friday to Sunday.

At Fat Attack, we want to make exercise as easy as possible for you. We run boot camps in the London/ South East England regions and also travel to your location in the UK for groups of 15+. Our bespoke service works very well for local sports teams, bridal boot camps and friends, as well as corporate teambuilding events or corporate reward weekends for hard work.

We recently launched boot camps in Kent and the first weekend in this new location will run on 19-21 March. To celebrate this new boot camp, we have drastically cut the cost of a fat loss weekend to just £375. This price is all-inclusive and if you book for this opening weekend you’ll also receive a 10% discount on the price.

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To find more about the benefits of boot camps and the new Kent weight loss weekends, have a look at www.fatattack.co.uk. New dates are added often and there is at least one boot camp a month in addition to the bespoke boot camps for groups.

Vanessa Alexander
www.fatattack.co.uk

Post from: Fitness Magazine

Having a strong ‘core’ means that our spine is well supported. Without the use of our spine, we can’t walk. So it ranks right up there with brain and nervous system function in terms of importance. Our core is the centre of our body where all movement originates. If one of the links in this chain is weak it causes all number of functional difficulties and injuries from low back pain to slipped discs, painful!

Forward leaning posture, weak neck muscles that are unable to hold your head in its correct upright position resulting in a forward head tilt. So by training your core muscles you’ll have a stronger, balanced core which will help maintain appropriate posture and reduce strain on your spine. Abs (abdominals) alone are not our sole core muscles, therefore, ‘wash board Abs’ or a ‘6 pack stomach’ don’t equate to a strong core which is a common misconception when we see some lucky bugger who has highly visible Abs due to very little fat surrounding their abdominal muscles.

This is why someone with a lean figure may be blessed with a six pack never having worked out a day in their lives and others have stripped away the fat from their muscles through strict dieting and vigorous exercise, making their muscles obvious.

But still, abdominals (Abs) which include the rectus, obliques, transverse, internal or external abdominals though inportant are only one part of our core musculature. Our core is also made up of the erector spinae, multifidus, hip flexors (consisting of 5 muscles in front of the pelvis and upper thigh area), glutes (maximus, medius & minimus), hamstring group, piriformis and hip adductors.Your core is your body’s power house, energy centre and movement base. Your core muscles run the entire length of the torso for the purpose of stabilizing the spine, pelvis and shoulders and make it possible to stand upright, walk, bend over, swim and so on. 

Our core muscles control movement in our arms, legs and head, they transfer energy, shift body weight and move in any direction.

A strong core protects the back from the stresses of weight bearing activities such as lifting up a child, carrying shopping bags, hand bags and lifting heavy boxes etc… A strong and stable core will also protect you from common office injuries that occur as a result of simply sitting in front of your computer all day.

Yes, office injuries are extremely common, as are shoulder injuries from sleeping but that’s a whole other topic. The point here is that a strong core helps to stabilize these limbs, preventing any such issues. So how do you strengthen your core? 

Here are some ideas from Esteem Fitness personal trainer Michelle Glacken: You can choose a mixture of body weight or equipment based exercises. Some of the best products for developing core strength include: Medicine ball, Kettle bells, Stability/fit balls, Dumbbells and Balance products such as the Bosu Ball.

My personal choice may not be conventional but for me it must be functional, effective and most importantly fun! So I do my regular gym resistance workouts using free weights, machine and cables for full body movements but my absolute favourites are beyond doubt, kick boxing (yes this is a massive core strength, stability and balance builder, not to mention fat shredder and six pack shaper!), kettle bells (these come with me to every client no matter what their goals), and yoga.  Here are some examples of exercise that can develop core strength;  PlankThis includes the standard forward plank, side plank on your hand or elbow. If your core is weak start on your knees till you can perform this on your feet. Back extensions Medicine ball Russian twists. Sitting to standing-singles

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Sit up straight on a bench or chair. Right foot on the ground with your knee at a 90 degree angle and left foot out in front, not behind. Your left leg must be nowhere near the ground. No cheating.Hands also out in front so you don’t push yourself up using them. Stand up straight using only your right leg then sit back down in a slow and controlled manner an repeat 10 times.Then change legs. This is much harder than it looks and an excellent functional exercise.        

Kneeling to standing.

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Kneel on a matt or padded surface. Step up with your right leg, toes pointing slightly outwards, breath out when you step up, then bring your left leg up to standing position. Return your left knee to the mat followed by your right knee and repeat 10 times.Then change legs. All of our movements are powered by the torso or core. So ask your personal trainer about incorporating some functional, whole body and stability exercises into your workout program to help increase your core strength. Because the stronger you are in that area, the more energy you will have on a daily basis as you won’t use up so much energy trying to stand upright and perform basic bodily movements. The stronger and more stable your core, the easier your life will be.

Esteem Fitness – Personal training in London and South East UK

Post from: Fitness Magazine

Amplify the Losses

Humans do seem to seem more driven by what they will lose rather than what they will successfully gain.  By thinking about what you will lose if the status quo remains unchanged, generally acts as a bigger driving force & outweighs the positives of what you will achieve by getting fit and healthy. Rather than think I will be able to wear a bikini on holiday this year instead think about how you will be stuck in your supportive swimming costume by not getting trim. 

Make it a Hobby

Make fitness part of a hobby so it is not just something that you are doing to lose weight.  If you like dancing or did like playing tennis kill 2 birds with 1 stone and combine them.

Make it Social

Joining a group class or training system is not only inexpensive but it provides a great social element to training.  This in turn sub-consciously creates a feeling of healthy competition – great for maintaining momentum.   By becoming part of a team you are less likely to let the side down and will turn up at your regular fitness sessionsIf big groups are not your thing, find a training buddy.  Match yourself with someone who has similar goals and abilities, this makes for a great support system and healthy competition.

Put a Squeeze on your Wallet

There is no doubt about it things that cost more do guarantee that we do generally follow the whole course.  Getting a personal trainer is a little more expensive than joining your local running club but they can help to increase motivation through building your awareness.  Poor understanding of exercise often leads to us giving up but they can help address this and how to realistically achieve your goals progressively and healthily

Post from: Fighting Fat

1. Exercise with friends - it's a great way to catch up and make training sessions fun!

2. If you prefer staying at home on dark nights,  why not do a fast and furious 30min training session at lunchtime!

3. Allow your body to recover if you have a cold or flu. You will not reap any rewards by exercising when actually you should be resting. Indulge in this time to think about new exercises to incorporate into your future workouts.

4. Keep hydrated at all times! You'd be amazed at the power of central heat to dehydrate.  Remember exercise performance can be severely limited in those suffering from dehydration so drink drink and drink!

5. Restock energy levels after a hard workout to maximise recovery time. Chose a carbohydrate based snack - our favourites include an energy boosting banana, ryvita with cream cheese or glass of fresh fruit juice!

Post from: Fighting Fat

Why do we love it?
The body releases a neuropeptide that causes it to crave and eat fat as a survival instinct.

Why is it good?
Fat is one of the best sources of energy in the body
Fat is needed in your diet to allow your body to function, one example is that it helps transport key vitamins A, D,E and K to where they are needed in the body.

Eat, drink & be merry
If you fail to eat your fat cells will fly straight into ‘fat storing’ mode.
High levels of caffeine can counter the use of fat as a body fuel.
Good Fats like avocado and olive oil are more readily released for energy

Reduce your stress levels
Those who suffer prolonged stress, particularly men are prone to fatty deposits around the mid section.

Exercise
Increasing your physical fitness ensures fat to be burnt as energy rather than stored.

Post from: Fighting Fat

Post from: Fitness Magazine