It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top seven reasons why you should use coconut oil as an alternative to other common cooking oils.
First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.
Step 1: NutritionThis is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.\n\nInstead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you'll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don't.\n\nIncluded in every BodyWorksWest Membership is a monthly session with a fitness professional which consists of a Boditrax consultation (a medical grade body composition scale) to hold you accountable and track your progress. This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup. Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you'll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don't. Included in every BodyWorksWest Membership is a monthly session with a fitness professional which consists of a Boditrax consultation (a medical grade body composition scale) to hold you accountable and track your progress.
Step 2: ExerciseYou need to concern yourself with 3 different exercises: cardio, weight lifting and ab exercises. And aim to workout 3- 4 times a week. The cardio you do can be anything: walking, running, biking, swimming.... whichever cardio you don't mind doing so that you'll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week. Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1-mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week. If you're confused as to what exercises to do for each body part the BodyWorksWest fitness professionals have extensive knowledge and will happily share their top tips. The last exercise you need to incorporate into your workout is ab exercises. Aim to work your abs a minimum of 3 times a week. There are a ton of different ab exercises you can do so try to find 3 or so that you enjoy doing so you can mix it up. A good database of different ab exercises is: https://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/13/muscle/abdominals Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do. Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement. It will take dedication on your part, but imagine the feeling you'll get when you look in the mirror and like what you see.
If you’re feeling sluggish after a long winter, March is the perfect month to overhaul your diet and lifestyle and put the spring back in your step. If you’re ready to make some changes, be sure to maximise your efforts by avoiding the most common dieting mistakes. Here are three key areas to focus on if you want to stay in great shape.
- Don’t Skip Meals
- Manage Your Portions Carefully
- Watch out for hidden sugar
Whether coming from our jobs, personal life, incompetent drivers, or the soaring gas prices, stress seems to be all around us, bombarding us with an overload that has us overworked, cranky, and restless. The effects of prolonged stress on the human body can be devastating to our health resulting in migraines, muscle aches, insomnia, digestive problems, high blood pressure, diabetes, weight gain, asthma, and heart disease along with a wide range of other health problems. Learning to effectively manage stress and adding regular exercise to your routine is a valuable part of stress relief which is vital to good health. But do not worry, you do not have to make time to go to the gym or worry if your fitness level is not up for that aerobic workout, here are three of the best exercises for stress relief than can be done by just about anyone at any fitness level, of course as always, before beginning any new exercise program you want to be sure that your health care provider has cleared you for exercise if you have any recent injuries or health care concerns. Tai Chi: Tai Chi is an ancient martial art form. This Chinese art has been practised for centuries and is a perfect exercise for stress relief. Tai Chi uses very fluid and graceful movements that are slow and precise, focusing the mind and strengthening the body. It can be done just about anywhere by people of all ages and is fairly simple to learn. People who practice Tai Chi experience a better sense of balance, over all improvement in health, sleep better, and feel a sense of clarity and improved mental focus along with the stress relief. Pilates: Pilates was originally developed as a method of rehabilitation for injured dancers and soldiers. Incorporating simple moves similar to yoga in parts, pilates stretches and lengthens your muscles, improves the strength and stability of your core (the torso), and is also very calming and soothing making it a great choice for stress relief. Stress relief is not the only benefit of pilates, you also get a longer, stronger spine, better posture, more graceful muscle tone, and stronger abs. And because a large portion of pilates can be done as a mat work out, it is great for people with special needs to consider that may make traditional exercise more difficult. BodyWorksWest offers over 20 Pilates classes a week allowing you to pick a class that suits your schedule. Water Aerobics: If you would like something to get your heart beat going and improve your overall tone and health, along with giving you stress relief, water aerobics is another great choice. Unlike traditional aerobic classes, being in the water lessens the impact of the movements on your joints, legs, and spine. Being in the water makes your motions effortless, yet the resistance of the water provides a better, stronger work out. The calming sensation of being in the water offers great stress relief and gives you a wonderful workout for your muscles, weight loss, and cardio building along with the stress relief. A water aerobics class that is becoming very popular now is Aqua Barre. BodyWorksWest, in the heart of Notting Hill, is the only London Health Club that offers Aqua Barre. It's takes all the flowing, ballet-inspired movements to the water, reducing the harsh weight-bearing movements but adding the resistance of the water to create a great workout for all fitness levels. Whichever routine you choose, or perhaps some combination of the three, you will find great stress relief from starting a regular routine and the stress relief will only enhance the other great health benefits you will obtain. To find out when the classes are on at BodyWorksWest check out the class timetable on their website.
You’ve probably heard that exercising outdoors makes us happier and relieves anxiety, but most of us can’t exercise outside all year round because of the weather. So the unappealing notion of getting out from under your blanket seems impossible, but what if there were a few tips and tricks we could reveal to you? We want your flame to burn bright during this cold season.
Focus On Activities Rather Than WorkoutsWhile conventional workouts are great and certainly shouldn’t be abandoned altogether, there is something to be said for getting your exercise as a side-effect of fun activities. In winter, when all chores and routines are going to seem dull and irritating, this is even more meaningful. To give yourself that extra incentive for working out, consider setting up a regular sporting event with your friends, or else signing up for a fun class BodyWorksWest.
Focus On Group TrainingEven if you’re a lone ranger, there are certain benefits to training in a group which can really make a difference when motivation is running low. If you’re a solo trainee and skip a planned workout, you’ll likely feel a bit guilty about it, but you won’t have to deal with the judgment of others. If you’re in a training group, however, you’re going to get an earful when you don’t turn up – and that’s generally for the best.
Do Shorter, More Intense WorkoutsSummoning up the motivation to go for a half-hour jog isn’t so difficult on a mild summer morning, all things considered. It’s an entirely different story on a gusty winter day, with icy rain falling in buckets. One good way of keeping your time outdoors to a minimum, while still getting an effective workout, is to trade your longer bouts of steady-state cardio for shorter high-intensity sprint sessions. Instead of spending 30 minutes exposed to the elements, you can dedicate 10 minutes to really working up a sweat on the treadmill. Not only will this shorten your workout times and help you stay warm in the cold, but research also suggests that HIIT sessions may amplify the health and fitness benefits of traditional steady-state cardio. BodyWorksWest have developed 30 minute HIIT classes and run two times a day.
There are so many benefits to pilates from rehabilitation to increased body strength and the most beneficial way to experience these is with one-on-one Personal Pilates Training. Our private studio is spacious and light with a variety of equipment to help you reach your goals with the help of our highly qualified Pilates Specialists. Introducing Carmela... Carmela Besso is a Pilates teacher practising from West London. She is trained and certified by the Alan Herdman school of Pilates. She also has over 30 years experience as a professional dancer and choreographer. Carmela's Pilates classes are designed to make clients look taller and slimmer, increase strength and reform the body. She specialises in clinical Pilates, injury prevention and rehabilitation. She has extensive experience in joint injuries/ stabilisation and back conditions, often working alongside physiotherapists. Carmela’s previous clients range from post- operative patients, mothers and actresses to professional sportsmen. Her one-to-one sessions are tailored to each individual’s needs and desires. A combination of Reformer, Mat work, Tower and Wunda Chair etc will be used. If you are interested in finding out more about one to one Pilates with Carmela, please contact her directly.. Mobile: 07816896678 Email: email@example.com Web: Instagram.com/carmelabessopilates “Movement, when done correctly, restores the body.”- Joseph Pilates
Click Here For A Free Consultation Boditrax uses a medically approved body analyzer and personal profiles to help manage weight loss, increase energy or fitness levels, boost well being, professional training or medical assessments. recording every change online, repeat scans are accurate to within 1% Boditrax assigns a physique rating around which goals can be set and progress tracked using monthly updates and snapshot views. Boditrax stores every profile in a secure ‘cloud’ environment which can be accessed anytime on the Boditrax website or the forthcoming free mobile app by each user. How. Using two different electrical frequencies that pass freely through lean tissue like muscle but meeting resistance with fat tissue, users obtain detailed information on body composition such as muscle mass, visceral (abdominal) fat level, metabolic rate and physique rating in 30 seconds. Understand The Boditrax signal passes quickly through water held in hydrated muscle tissue but meets resistance such as fat tissue. The resistance, also known as ‘impedance’ is measured and input into scientifically validated equations that will calculate body composition measurements. Results. Boditrax measures and categories weight into body fat mass, fat free mass, bone mass and total body water – all in a matter of seconds. Users can track changes, trace movement and share outcomes and change for long term health management. At BodyWorksWest we are offering a complimentary boditrax assessment, if interested click on the link below! Free Boditrax Consultation!
We all know how refreshing a good night of sleep can feel. And we’ve probably all read that quality sleep is a key way to help you recover from workouts better and more quickly. But do you know why? This infographic from the Sleep Matters Club is simply fascinating. Fascinating. And it, step by step, shows exactly what happens to your body when you sleep — and why it’s so very important for active people. If you’ve been wanting to get fitter and feel better, quality sleep is what is need. From muscle recovery to REM, here’s exactly why getting the right amount of sleep is so darn important.
The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don’t know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin. Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they where 100 years ago so we have more sedentary life styles. We know there are benefits involved when we exercise and cleaning up or diet. However, most of us know don’t know how or where to start. So where do we begin? Or is the question: How do we begin? The very first thing you need do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well. After you get the “OK” from your doctor, try these 5 things to help you get started: Make the Choice to Start Exercising and Eating Right Making the decision to do something provides a form of commitment you made to your self. Deciding that you need to change behaviour creates new possibilities. When you say to your self “I need to get in shape”, it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make your self think about the commitment you just made. Only then you can let go of the past and take steps to move forward. Write Down What You Do You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child’s activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here’s why….. Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, “More is Better”. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You’ll have a visual perspective on what you can and can’t do with your routine. Research and Get Information Most people do not have enough information before they start a work out program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favourite search engine and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don’t over load yourself with information. If you have the money, hire a personal trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while). Create a Simple Plan and Set Realistic Goals Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, “I will work out for a half an hour for 3 days this week. I will eat a little less each meal.” Simple is success. Execute Your Plan Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step. I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.