Hi Fit Fam

I hope you had a great week?  Did you re-evaluate?  Where are you on your road to a better you?

Today I am giving you home based workout that needs no equipment!!!!

The reason for this blog is that this week a few colleagues are away and I
am training  a few of their clients. 

One particular client that is a daily exerciser and always trains in the gym, never at home.  When I spoke to her I asked the question where did she want trained...????  Immediately she said the GYM,  then posed the question to me.... CAN YOU TRAIN ME IN MY HOUSE????

Her perception was that in order to get fit and stay healthy you needed to go to the gym. NOT TRUE.  Yes there are more tools, equipment and might be more pleasing to the eye but BELIEVE me when I say, you can get a great workout at home with minimal equipment and little space.

So for you non believers I set this workout!!!!!

Warmup 5 mins

Stair runs,
Jogging on spot
Lateral runs
Touchdowns
Skipping

Just get the heart rate up.

Set yourself 20 mins and complete as many rounds of the following exercises as you can

READY, SET, GO

25 Body Weight
Squats
20 Alternate Hand Release Push up ( when you push up lift arm in line with ear)
20 Multi Directional Lunges (change direction of movement)
6 Burpees with lateral jump
20 Feet walks in and out whilst in plank position, either on arms or hands.

Perform each round as if it was the last one, push hard and complete as many as possible.

I guarantee by the end you will feel adequately worked, just like in the gym!!!!

If you do it let me know the outcome.

Enjoy

Until next week

Stay Healthy 
J xx

Hi Fit Fam

Hope you had a great week?

2013 is well and truly underway.  So today I ask a question. 

Did you set goals?
Have you stuck to them?
If yes, how do you feel?
If no, why, and how do feel?

I am speaking for the majority in saying that the good intentions and healthy resolutions may be a distant memory!  Don't be disheartened by this.   It is not a reason not to start and re commit.  Fitness, exercise and healthy living is unfortunately a rollercoaster sometimes. 

In my opinion the reason for this is, 

Not enough education
Not enough support
Poor advice
Too much advice
Clear goals and targets not set.

So today if you feel that this is you at this present moment in time you are in luck.  I have given My TOP 5 tips to make healthy living not a chore, which will eventually lead to a positive habit. 

READY????

1- Move-  develop and move more mindset.  Can you take stairs at work? Yes DO IT.  Can you walk to a near by shop? Yes DO IT.  Can you wake up 10 minutes earlier and do a little?

2- Commit to a Personal Trainer- employ a Personal Trainer, have them come to you, at home or at work.  People that work with a trainer are more likely to stay
committed.  A personal trainer will educate and support you.  The main reasons why most give up.

3- Get fit with a friend- exercising with a friend can make it more enjoyable and having a friend to support you will make all the difference!

4- Find an activity that you enjoy- How many times have watched  a TVprogram that you don't enjoy, or eaten a meal that was not nice?  Would you continue to watch the show or eat the meal?  Of course not.  This is the same for when we choose exercise.  Find something that makes you leave feeling energised and happy.  Exercise should be fun!

5- Have a reminder photo or board- This is a great tool, if you write down why you are wanting to make positive changes then those days when you
are feeling low or demotivated, a quick read or a glance at that picture can be the push you need to stay on track!

All Be it  a simple blog I can never over emphasise when training clients the
importance of goals and consistency when wanting to be fitter and healthier. 


So if today is a day that you felt like giving up or you feel you are
getting no where, I hope this blog has set you back on track

Until next week

Stay Healthy

Jill

Hi Fit Fam I hope this finds you well.

As a Personal Trainer I am often asked......

What should my Heart rate be to burn fat?
What should it be to improve fitness?
What's the best Zone to work in?

With all these questions it is easy to get get confused.  So I hope to explain things for you in this blog.

What is you Maximum Heart Rate?

Your maximum heart rate is determined by a formula, which is simply 220- you age. 

Example 

A 20 year olds maximum heart rate is 200 beats per minute, so from this
figure we can workout,
50 %= 100 beats
60%= 120 beats
70%= 140 beats
and so on.

Levels or zones are determined using percentage guidelines.  As a general rule of thumb and keeping it simple the zones are broken down into

Fat Burn 50-65%
Aerobic  65-80%
Anaerorbic 80-90%


There are other sub-categories that may fall within these zones (threshold zones).

Fat Burning/ Aerobic Zone-

In this zone we are able to produce energy using oxygen. In this zone we are able to use carbohydrate and fat as the primary source of fuel that.  Once the excess carbohydrate stores are burnt,  then fat will be utilised as fuel,  it is often said that steady state cardio will give good results in fat loss.  Whilst this true, fat is burnt at a higher level when glycogen levels are low.  I would not solely rely on this type of training.  You should incorporate High Intensity Training to also stimulate fat loss.

Anaerobic Zone

In this zone we generate energy  without the presence of oxygen, therefore the
time period that you can work in this zone is short.  Within the anaerobic zone there are two types  energy systems:

1) ATP adenosine triphosphate and CP creatine
phosphate system

2) Anaerobic glycolysis.

The high energy required to fuel such activities, is stored in very limited quantities within muscle cells.  Anaerobic glycolysis exclusively uses glucose and glycogen as a fuel in the absence of oxygen. These physical activities that last up to about thirty seconds rely primarily on the ATP-PC phosphagen system. Longer than this the Anaerobic glycolysis system kicks in.  It is here that lactate acid (a by product from the energy breakdown is produced).  You may have heard of this and it has traditionally been thought to be detrimental to muscle function. However, this appears likely only when lactate levels are very high. Elevated lactate levels are only one of many changes that occur within and around muscle cells during intense exercise that can lead to fatigue. Elevated muscle and blood lactate levels are a normal consequence of any physical exertion. Anaerobic activity can be improved through training.

So what's the best Zone?
 
Well like everything you need a balance.  Training that only uses one zone
will not help you progress long term, it is essential to incorporate, HITT
training as well as longer lower intensity workouts.

Please note that if you have not exercised before your heart rate may be higher initially.  However you should find that with time it will fall faster after HITT training and you can work harder and still maintain within the zone you want to be.  This will also indicate that your fitness levels are improving.

I hope you enjoyed this article and if you have any question please do not hesitate to contact me.

Until next week stay healthy

Jill

Hi Fit Fam

Hope you had a great week

Today's blog was inspired by a Cross fit event that was recently held here in Kuwait.  I had always seen videos, heard reports but never actually witnessed an actual event and ... well it inspired me.  I am a Cross-fit convert.  The energy, power strength and adrenaline, teamwork was immense.  It was so enjoyable that I myself have enrolled to become a crossfit trainer.  In April I will travel to India, where I will learn the methods, so I too can deliver it here in Kuwait, safely and effectively to my Clients and also myself.

SO Today I have decided to explain to you the ins and outs!!!!

About the Games

Who is the fittest?

The CrossFit Games began in 2007, and to today has rapidly evolved. Each
year there is a Cross Fit  event.  It is comprehensive test of fitness for
athletes all over the world.  There are several unique characteristics define
the CrossFit Games. The events change every year, and the details are not announced until right before each event. 

Keen Cross fitters train year-round for an unknown competition so to speak!!!  They are only aware of the events tasks when they reach the Home Depot Centre.  Their training throughout the year puts their, mental and physical fortitude to the test.  They take on a rigorous, broad-ranging tests of overall physical capacity.

The Crossfit games last for three days, thereafter the Fittest on Earth will have clearly distinguished themselves.
 
What does it Involve?
CrossFit- it is in principal a strength and conditioning  program.  It is used by many police academies and tactical operations teams,  military special operations units, champion martial artists, and hundreds of other elite and
professional athletes worldwide.

The beauty of Crossfit is that it covers a broad range of exercises and challenges, its specialty is not specializing.  
 
The Work itself- WOD
 
Crossfit is intense, powerful and dynamic.  It involve exercises like plyometric jumps, and Olympic lifts while using non-traditional weightlifting equipment such as kettlbells, sand-bags, suspension systems or water-filled implements.
 
The workout or WOD as you may see is structured in such a way you will be
challenged to do a certain number of repetitions in a workout in a specific time
frame, or a set number of rounds and repititions that are timed

Advanced CrossFit participants will actually compete against each other to see how fast they can complete the daily workout. 


Benefits of Crossfit-

 High intensity, power-based exercises are effective for burning a high number of calories in a short period.

Improves aerobic fitness and promoting the anabolic hormones such as testosterone, HGH and IGF-1 which are responsible for muscular growth and can actually have an anti-aging effect.

Teams compete together, so it has a real social aspect to it and it is global. 

It is a great way for the experienced exercise enthusiast to add much-needed intensity and diversity to his or her program.  #Note that I put experienced, it is not a recommended program for people just starting to exercise, it is intense and with that intensity comes the risk factor that if not done correctly with proper technique there is an increase the risk of injury.

Some Tips

If you are interested in starting or implementing CrossFit into your workout my advice would be to work with a Personal Trainer who is Cross Fit certified, they will be able to educate you and teach you how to perform the movements required for the workout.

To some it up.  CrossFit is certainly becoming a hot topic and training program in the fitness industry today and in Kuwait there are many avid followers and and up and coming instructors.  SO if you have been bitten by this bug, get in touch for more information.

Here is also a link to the CrossFit games website if you want more information.
http://games.crossfit.com/about-the-games/the-games-season
 
Until next week

Stay Healthy

Jill

Hi Fit Fam

I hope this finds you well and that you have had a great week.....

Having worked in the fitness industry for a few years now (not to sound old)  I have seen trends come and go.
 

Today I wanted to highlight an area that over the years has evolved dramatically!!!

Group Training.  When I say that, people naturally think, an instructor with a microphone, loud music, masses of people in a studio moving in all directions, some doing it wrong, right, and some, well, not quite sure!!!!  You would be right, this is a "group or studio class".  I myself teach them and love doing so.  I think they are a great, fun, energetic and help get people moving, they can add variety to your workouts, great for cross training and can help eliminate boredom and give you a little extra push. 

This type of exercise has been around for quite a while and there have been some great developments over the years.  To name one, the Les Mills Programs.
 
However!!!!! Over the past few years I have seen another area develop! Small
Group Training, this can be anything from 2 up to 6 people!  Having Lived in
Saudi Arabia for three and a half years, and now Kuwait  I seen a HUGE shift
from large group classes and a little from one to one training to more small
group.  My observations are based on my own experiences, fellow workers, and
clientelle.  I can also happily report that the results were better than
traditional Exercise classes alone!!!

SO WHAT ARE YOU WAITING FOR!!!! GRAB A FRIEND AND LETS DO THIS!!!!

Today I wanted to highlight the HUGE benefits to be had in Small Group Training

BENEFITS

Although it is a group session the instructor is able to focus on form and technique, as there is less than in a normal studio class.

There is better communication between trainer and client.  More communication = More education = Better results. 

Groups are made up normally of like minded people and friends who want to exercise and get fit.  You will develop friends adding to the social side of your total well being.

I was once told by a group of clients that the felt more committed to small group training rather than a one to one.  They felt that if they cancelled due to a lazy spell, then they felt they would let the team down. 

There is an element of friendly competition in the group, and you may find that you put more effort in!  More effort = more results

Share the cost, normally small group training costs less than a one to one.  So its a win all round.

Its fun and social, you really can laugh, enjoy and get fit.

At Multiworks we offer small group training for up to four people.  As I mentioned before it is trend that is rapidly growing.  We are finding that more people are turning to small group training, it can be done anywhere, its fun, more cost effective and clients are still reaping the same
benefits!!!

So if you have a friend / friends and want to take that step to fitness then get in touch!!!  You will not be disappointed!! Join our team of highly professional trainer today, and get that body, shape and way of living
you deserve!!!!
 
I look forward to hearing from you!!

Until next week, Stay Healthy

Hi Fit Fam

Hope you had a super week?

Today I have a treat for you. 

In todays society are always fighting against the clock, one main reason why so many people don't exercise is the idea that They don't have time!!!!

TRUTH- we all have time, we just need to be better with it.  However I understand that we can be time pressed at times, soI imagine when I say
the phrase fat busting, body shaping workout, with no equipment (except a stop watch and an area that you can move)and minimal time you are hooked.


Very Simply.

12 hands on a clock!
12 Exercises- back to back, the number on the clock face will relate to time, repititions or lengths!!!

Ready? Set? GO


1 Min Wall Squat
2 Lengths of a room walking side plank
3 Burpee to 3x
squat jump combo ( one burpee 3 squat jumps complete 3 times)
4 Pulsing push
up x 4 (stay and pulse at the bottom for four counts and return that is 1
complete 4 times
5 Lunge hops each leg ( from a lunge drive off the front
foot to a jump)
6 Jack star jumps ( squat to the floor, hands touch the floor
and explode up in a star jump
7 Kness to outer elbow, (thinks side)
8 Tricep pushup to T plank and return
9 Drop Squat- one hand to floor, jump bring feet together and repeat with other hand
10 Plank stars- either on elbows or hands, jack the feet out and in
11 Single leg Glute bridges
12 Side Burpees (instead of bring feet in the middle jump them to the side 6 each side.

So there you have it team.  Take on the clock.  Do it by itself or
add it into your workouts that you may do some interval work.  I will be letting
this workout loose on some of my lovely clients here in Kuwait.

Until next week

Stay healthy!!

Jill

Hi Fit Fam hope you are all healthy and active

I imagine some of you may be intrigued by the title of today's blog :)

But what I mean is what is your type....What body shape are you?

Today I will look at how body shapes are characterised, and you can then assess which one you are!!!


There are three body types they are

MESOMORPH
ECTOMORPH
ENDOMORPH

So that's the names lets look at their characteristics

MESOMORPH-  Somebody that has this shape has well-defined muscles and large bones. The upper body tapers to a relatively narrow and low waist, (that lovely V shape), Their arms and legs are developed and look very athletic. 


Mesomorphs tend to adapt well to strength training and develop quick quickly.


ECTOMORPH-  Somebody that is generally slim, think straight up and down, they have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles.

Ectomorphs develop slower than the Mesomorphs and require a very good nutrition and exercise plan to grow bigger.

ENDOMORPHS- Somebody that is solid and generally soft. They gain fat very easily, are normally of a shorter build with thick arms and legs. 
 
Endomorphs tend to gain fat easily however are very strong. 

So they are the three.  I must stipulate that whatever one that you are you CAN still achieve the body that you want, its just the world that we live that for some it may take slightly longer to achieve.   However when you get it you will appreciate it so much more.

If you would like any further information regarding training / eating for your body type please feel free to contact me either via email, facebook, twitter.  Or if you live in Kuwait or visiting you can get in touch with Multi works Personal Training Division where your details will be passed to me or another professional Personal trainer.

Here is a link to the website.

http://multiworks.net/PersonalTraining.aspx
 
Until next week stay healthy

Jill 

Dear Fit Fam
 
Welcome to 2013 and my first PROPER Blog.  As you are aware I did a 25 day
of Christmas Special and there was one tip that in particular got a lot of
feedback and therefore I decided to expand on it.
 
It is actually quite a nice one to start the year as it was all about
setting goals and targets.
 
Regardless of who you are, what you do, and where you are in world everyone
has goals, whether they are daily, weekly monthly, or yearly!  Life revolves
around tasks, goals and ambitions.  How you plan, and stay motivated to achieve these goals may be different in practice but will ultimately follow the same principal.
 
So if I take fitness goals (as that's what I do best) here is how I would set it up, using a simple tool called the SMART principal.
 
SPECIFIC- be specific with your goal it can be something simple like I want
to run at my childs sports day or I want to run a 10K race.

MEASUREABLE- this simply means by what means will you measure it?  So fromthe beginning you may be only able to run one minute, but weekly you find that you are increasing by the minute.  This is measuring.

ATTAINABLE- Is your goal attainable? Be sensible with your approach.  If
you have never ran before and the race is in one week, it is unlikely that this
goal will be attainable

REALISTIC- How realistic are the goals,  this is an extension of the
attainable point.  Be sensible when you set targets.  If they are unrealistic
you will get even more de-motivated.

TIMED- Set a time on when you would like to achieve this.  With goals you
want to see the end result and feel good that you have attained it so set
yourself a time (realistic) that you will succeed.
 
So now that we know the format of how to set a goal, there are many ways
that enable you stay on the path towards it.  I could write a separate Blog on
this but for today I will keep it basic.  Each person is an individual, how they
stay motivated will be different to another. 
 
Here are my tips on how to stay motivated -
 
Write it down- on paper, on your phone, on your laptop, on a notice board
on your fridge.  Remind yourself daily and understand why you are doing it and
how you will feel when you do it.
 
Tell people what you are doing.  I have found that when more people are
involved the less chance of not succeeding as no-one wants to be seen to
fail.
 
Plan Plan Plan- have a schedule.  Fail to prepare, prepare to fail.
 
Attach emotion to it- e.g you want to run a 10k, do it for a charity.  How good will you feel that you
have succeeded at something you wanted to do as well as helping another...win
win!!!!
 
Make sure that it is actually something that YOU WANT to do and not
something that you have been pushed into....
 
So 2013 What are your GOALS?  Can you use this structure?  Have I helped.  

One of my main goals of 2013 is to
 
Specific- educate and help people with Health, Fitness and Well Being

Measurable- feedback form my blogs via facebook, twitter, and
email
 
Attainable- Yes- I have set up my website, I have time in the week that I
set aside to write my blogs
 
Realistic- Yes it is realistic as I plan
 
Timed- It is timed as I do it every Friday, unless otherwise stated.
 
So there you go Fit Fam.
 
No excuses get planning and remember that I am here to help
 
Until next week
 
Stay Healthy
 
Jill

Dear Fit Fam

First of all I want to wish you all a Happy New Year.  I hope that 2013 is filled with, health, happiness, good nutrition and even better training.

2013 for me is all change.  I have recently returned to the Middle East where I am now living and working in Kuwait.  So far it has been interesting I have met some lovely people and co workers.  Its very different from my lifestyle Saudi Arabia, and there will  still  be alot to get used to, however I am hopeful that I will have an equally as enjoyable time here as I did in KSA.

During the month of December I did my 25 days of Christmas via facebook which went down very well.  The feedback both publicly and privately was overwhelming, and I thoroughly enjoyed doing it.  So a BIG THANKS to you all and I hope that you took something from the posts.

So now with the New Year I will endeavour to provide you with my weekly updates were possible.


So for now enjoy your week ahead and will be back next week with a blog.  If you have anything that you want me to write about, please do not hesitate to contact me via the website, facebook, twitter or instagram.

Stay Healthy

Jill

Hi Fitness Family.

 
I hope you are all well, and have had a great week.  Well November has come to an end and tomorrow sees the start of December.  For some this month will be filled with Christmas parties, family gatherings, and excess calories.  Many of you may have been preparing for you Christmas party by slimming down and upping the gym over the past month. Hopefully seen some great results.....BUT you may now be thinking how will you maintain this over the festive period with all the temptation!!!!

FEAR NOT!!!! Over the next 25 days I will be posting Daily on my Facebook page from, Top Tips, Nutrition Information, Better Food Choices, Exercises and Motivation.
 
For my bloggers that do not celebrate Christmas you too can benefit from the
daily updates.  Think of it like a healthy advent calendar

So to get on board all you have to do is click on the link below that will take you to my Facebook page and hit the like button, also if you have friends or family that you think might benefit from some help, suggest my page to them, the more the merrier.

Feel free to leave comments, questions and suggestions :)
  
http://www.facebook.com/#!/JillCalvertPersonalTraining

Stay Healthy

Jill