Abs, Back and Buns Workout

10 Second Poses for Abs

Summer Beach Body Bootcamp

This will be our first session; on Monday the 5th October 2015. Sessions will be every Monday, Tuesday and Thursday. We will all meet at North Beach Pier. Bring a towel and bottle of water. Wear leggings/ tights, t-shirt and comfortable shoes. We begin with stretching and then take a brisk walk, followed by a short run and then to the sand for our bootcamp session. We end with a cool-down session and a slow walk back to the North Beach Pier. The cost is R 25 Per lady, per session.

Mondays, Tuesdays, Thursdays @ 6am to 7am

New Open Spaces

We are in the process of applying for various open spaces to use. These spaces will be the home of new groups and we expand. Each space should be able to accommodate 200 ladies per session. Areas of focus are Umhlanga, Pinetown and Umlazi. Update will be posted to keep you all informed with our progress.

Food before Excercise

Before: Whole Wheat Toast with Sliced Banana and Cinnamon

When it comes to gearing up for workout, carbs are your gym BFF. The key is to have a mixed bag of complex and simple ones so that the release of energy during your workout is slow and steady throughout your routine. Whole-wheat toast with fruit gives you both types of carbs with the bonus of being super easy to digest.

Complex carbs will keep your motor humming, while the fruit adds an extra kick of energy. For those training for a race, bananas are perfect in raising potassium levels, which drop when you sweat a lot. For an added bonus, add a dash of cinnamon. The spice has been linked to stabilizing blood sugar and improving brain function.

Great before excercising snacks!

An hour before a workout, eat around 45 grams of carbs with a small amount of protein:

• Half a slice of whole wheat bread with one tablespoon crunchy peanut butter
• Some crackers with an ounce of cheese
• Quarter cup of sliced grapes mixed into half a cup of cottage cheese
• Fruit smoothie made with soy milk
• Quarter cup of blueberries mixed with half a cup of yogurt

If you have less time, 15 to 30 minutes before your workout, eat about 25 grams of carbs:

• Small banana
• A few crackers
• Handful of raisins
• Applesauce

If you skip out on a snack altogether, be sure to at least hydrate with some water.

What to eat before cardio?

Morning Workouts

Your body burns calories and nutrients while you sleep. If you work out first thing in the morning, you’ll need a bit of refreshment first. We recommend you eat a carb-loaded snack about 20 minutes before your workout. Between 75 and 100 percent of your snack should be composed of carbs. If you plan on exercising for more than 40 minutes, add some protein to your snack and give yourself at least an hour to digest it.

Early Snacks

We recommend eating a single piece of fruit such as a banana, orange or apple. You might also snack on carrot sticks or chug a glass of juice or a sports drink. If you’re aiming for a long cardio session, add some yogurt, an egg, a slice of cheese or a small piece of meat -- this protein will help power you through a longer workout.

 

Jillian Micheals

Jillian Miacheals 1

Exercise and A Healthy Heart

Did you know that exercise is one of the safest, most effective ways to prevent and treat chronic diseases such as heart disease?

This common-sense advice was again confirmed in a meta-review conducted by researchers at Harvard University and Stanford University,1 which compared the effectiveness of exercise versus drug interventions on mortality outcomes for four common conditions: Diabetes Coronary heart disease Heart failure Stroke

After reviewing 305 randomized controlled trials, which included nearly 339,300 people, they found "no statistically detectable differences" between physical activity and medications for pre-diabetes and heart disease.

 Exercise was also found to be more effective than drugs after you've had a stroke. The only time drugs beat exercise was for the recovery from heart failure, in which case diuretic medicines produced a better outcome. The drugs assessed in the studies included: Statins and beta blockers for coronary heart disease Diuretics and beta blockers for heart failure Anticoagulants and anti-platelets for stroke

Vegetarian Eating

The key to a healthy vegetarian diet — like any diet — is to enjoy a variety of foods. No single food can provide all the nutrients your body needs. The more restrictive your diet is, the more challenging it can be to get all the nutrients you need.

A vegan diet, for example, eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. With a little planning, however, you can be sure that your diet includes everything your body needs. Pay special attention to the following nutrients: Calcium helps build and maintain strong teeth and bones. Milk and dairy foods are highest in calcium. However, dark green vegetables, such as turnip and collard greens, kale and broccoli, are good plant sources when eaten in sufficient quantities.

Calcium-enriched and fortified products, including juices, cereals, soy milk, soy yogurt and tofu, are other options. Iodine is a component in thyroid hormones, which help regulate metabolism, growth and function of key organs. Vegans may not get enough iodine and be at risk of deficiency and possibly even a goiter. In addition, foods such as soybeans, cruciferous vegetables and sweet potatoes may promote a goiter. However, just 1/4 teaspoon of iodized salt provides a significant amount of iodine.

 Iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark leafy green vegetables and dried fruit are good sources of iron. Because iron isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for nonvegetarians. To help your body absorb iron, eat foods rich in vitamin C, such as strawberries, citrus fruits, tomatoes, cabbage and broccoli, at the same time as you're eating iron-containing foods. Omega-3 fatty acids are important for heart health. Diets that do not include fish and eggs are generally low in active forms of omega-3 fatty acids. Canola oil, soy oil, walnuts, ground flaxseed and soybeans are good sources of essential fatty acids. However, because conversion of plant-based omega-3 to the types used by humans is inefficient, you may want to consider fortified products or supplements, or both.

Protein helps maintain healthy skin, bones, muscles and organs. Eggs and dairy products are good sources, and you don't need to eat large amounts to meet your protein needs. You can also get sufficient protein from plant-based foods if you eat a variety of them throughout the day. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds and whole grains.

Vegan Eating

What is a Vegan?

Vegetarians do not eat meat, fish, or poultry. Vegans, in addition to being vegetarian, do not use other animal products and by-products such as eggs, dairy products, honey, leather, fur, silk, wool, cosmetics, and soaps derived from animal products.  

Why Veganism?

People choose to be vegan for health, environmental, and/or ethical reasons. For example, some vegans feel that one promotes the meat industry by consuming eggs and dairy products. That is, once dairy cows or egg-laying chickens are too old to be productive, they are often sold as meat; and since male calves do not produce milk, they usually are raised for veal or other products. Some people avoid these items because of conditions associated with their production.

Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others. Vegan Nutrition The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes. Protein It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary.

The key is to eat a varied diet. Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale.