personal trainer Battersea

5 EXERCISES WOMEN OVER 50 NEED TO BE DOING RIGHT NOW

5 EXERCISES WOMEN OVER 50 NEED TO BE DOING RIGHT NOW

Attention: women over 50!  If you are unsure about exercises you should be doing to lose weight and improve your health and fitness, this post is for you.

TRAINING SMARTER AS WE AGE

As we age we need to focus on training smarter and more efficiently, not slowing down. As a personal trainer Battersea who works with women over 50, I often hear that they are being told to slow down and not push harder – nothing could be further from the truth.

Now is the time to pump up the intensity, but in a controlled and targeted manner so you maximise the benefits as they relate to your specific needs.

The following is a series of exercise movements and types of movements that will help you get the most out of your training, as well as provide specific benefits that your age group needs – as always if you have any questions please drop me a line to james@fittolast.co.uk .

1. KETTLEBELL SWINGS

The kettlebell swing (see video for an excellent demonstration from ninja clients Mel and Sylvia) uses your hips, gluteus, and core in an explosive manner that will help improve joint mobility, strength and cardiovascular fitness.

personal trainer Battersea

Make sure you choose a weight that will challenge you, but not at the expense of compromising correct form. Have a look at the video and if you have any questions drop me a line to james@fittolast.co.uk .

2. MULTIPLE-JOINT COMPOUND MOVEMENTS (I.E. DEADLIFTS)

As women age they are at greater risk off osteoporosis. A great way to help mitigate this risk is by completing resistance exercises that use more than one joint at a time (aka compound movements). In this example Bernadette is completing a fantastic deadlift with 2/3 of her own body weight.

Using multiple joints means that you apply tension at both ends of a bone. This forces the bone to bend, resulting in increased bone regeneration.

As well, you are also helping your body build lean muscle mass. By building more lean muscle mass you will burn more calories at rest, which means that you will more effectively control your weight as you get older.

3. VIGOROUS, HIGH INTENSITY EXERCISE (I.E. BATTLE ROPES)

The heart is a muscle. Muscles, when tested and pushed, become stronger by adapting to the stimulus they are presented with. Keeping your heart in shape is of paramount importance, especially as we age. By including short blasts of vigorous activity in your workouts, you will keep your cardio-vascular system topped up, and your body will thank you for it.

Here Sylvia is pushing through a short interval of battle ropes, challenging her body overall to improve her cardiovascular fitness.

4. LIFTS OVERHEAD (I.E. SINGLE ARM-OVERHEAD PRESS)

Lifts overhead force your heart to work harder due to Peripheral Heart Action (when you hold resistance overhead I.e. weights, your heart works harder to pump more blood). Additionally, overhead movements like the one Bernadette is doing here use your whole body to lift a weight, meaning you will burn lots of calories in the process.

Overhead lifts like the overhead snatch are a great way to get your whole body involved. The more if your body you use, the more calories you will burn.

5. MOVEMENTS THROUGH DIFFERENT PLANES OF MOTION (I.E. WEIGHTED ICE SKATER WITH AN OVERHEAD PRESS)

It would be so much easier if we all just moved forward and backwards only…but we don’t.

To protect your body for those constant situations when you need to swerve (I.e. when that person on their phone doesn’t see you walking towards them, and you have to suddenly move out of the way to avoid a head-on collision), move in different planes of motion when you exercise.

THREE PLANES OF MOVEMENT 

Sagittal – forward backward movement

Frontal – lateral movement (side to side)

Transverse – rotational movement

Try and include movements in all three planes of movement in your training routines – life isn’t all forward and backward, and neither should your training.

All of these exercises are challenging and will definitely get you out of breath. But if you want to keep your body changing and remain resilient as you get older, the benefits of these exercises will vastly outweigh the challenge to complete them.

NEXT PROGRAM FOR LADIES OVER 50

We’re taking applications for our next 12-week Rewind program for women over 50 who want to get into amazing shape, lose weight and move better than they ever have.

Article Source: https://www.fittolast.co.uk/women-over-50-2/

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IS CRUX FITNESS WORTH IT? WHY SHOULD I JOIN THE GYM IN RICHMOND?

James had a New Year resolution of staying fit. He enrolled for a gym membership in Richmond fitness on 1stJanuary and went to exercise for the next 8 days. After 8th Jan, he started feeling lazy and went to gym on alternate days. After continuing this for a month, he skipped the gym for months. He gained a lot of weight during the last few months and doctors have advised him to opt for a surgery to shed off the extra weight from his body.

82% of the people have this New Year resolution – “This year I am going to get fitter.” This is the main reason why all gyms are fully crowded in the first week of January. As the time passes by, people lack motivation and stop going to the gym. Crux Fitness motivates and inspires the people all the year round to live a healthy lifestyle.

HERE ARE SOME MAIN REASONS TO JOIN RICHMOND FITNESS:

richmond fitness

IMPROVE YOUR HEALTH

We all are aware of the health benefits of exercise and workout. Going to the gym on a regular basis has a positive impact on your health. One can prevent several health issues such as heart diseases, hypertension, diabetes, stress, and many more chronic diseases. A few hours of exercise each week can do wonders to your health and fitness. Bid goodbye to all your health problems by hitting the gym for a few minutes daily.

MODERN EQUIPMENT

One major benefit of joining gym is that you get access to a wide range of equipment and machines to make you healthier and fitter. Whether you want to lose weight or build muscles, the gym has multiple options to help you achieve your goals faster.

HEALTHY ROUTINE

Crux Fitness in Richmond focus on the overall health and fitness of a person. The team of expert nutritionists, personal trainers, and physiotherapists guide the members to follow a healthy routine by including healthy diet, exercise and workouts according to the body requirements, and others. You would be able to improve your health and well-being at Richmond fitness.

BOOST IN ENERGY LEVELS

Once you start working out on a regular basis, there would be a boost in your energy levels. People also experience enhanced mood due to release of endorphins. You will feel better all the day long after a few minutes of workout session.

MAKE NEW BUDDIES

Some people love social environment at the gym and this is a great motivating factor for them to go to the gym daily. When you meet like-minded people who love fitness, you will be motivated and generate better results. Gym is a place to socialize and connect with other members and share your goals so that you can stick to them.

The trainers at Crux Fitness use a mix of exercises and fun activities to keep the clients interested and engaged. Each client is offered customized and tailored workout plan depending on their body condition, health concerns, and fitness goals. No more excuses that you do not have time to exercise. You need to realize the importance of fitness and visit the gym according to your schedule.

Read Full article on https://www.cruxfit.com/is-crux-fitness-worth-it-why-should-i-join-the-gym-in-richmond/

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Fat on the stomach – How do I lose it?

Incredibly many people go and believe they can lose their fat on their stomachs in isolation. This is unfortunately not the case, and that is why I am here to tell you how it is connected! How to lose your fat on the stomach.

How to lose your fat on the stomach

As mentioned above, it is not possible to lose your fat on the stomach exclusively. So you should not expect that if you take 50 stomach bends, it will only affect your fat on the stomach. This theory is called “point burn” and is just a myth. I would therefore recommend you to adopt a different strategy, which I will discuss later in the post. First, we just need to get it all clear – you lose fat by lying in a calorie deficit. When you are in a calorie deficit you will lose your fat on the stomach, but also burn fat on the rest of your body. It works so that when you are in a calorie deficit, your body will need energy, and this is where it begins to find energy in your fat stores.

What helps belly bends look at your stomach?

protein water diet

Now when I tell you that abdominal bends do not have the effect on your fat on the stomach as you had thought, then you probably think it might be a good idea to take stomach bends. Let me quickly conclude that yes, it does! For stomach bends, of course, your abdominal muscles stimulate, giving you an even nicer stomach. At the same time, you have also used some energy that affects your entire body, including your stomach, of course. However, I would recommend you not to see stomach bends as the only exercise in your struggle to lose your fat on the stomach. To get the most out of your workout, there are endless benefits in training full-body. Here you have all the muscles in play, all of which help to carry out a burn.

Diet is important in the fight to lose fat on the stomach

As mentioned earlier, losing fat on the stomach requires that you be in calorie deficiency. Of course, this depends on what you eat daily. So, to know when you are in calorie deficit, you need to know your equilibrium intake. Once you know this, put your diet plan so that you consume 500 fewer calories daily. This will cause you to lose your fat on the stomach. This is what you call cutting.

How to increase your incineration

If you have a high metabolism, then you have even better basis for losing your fat on the stomach. A high metabolism can, among other things, be built up by cultivating what is called HIIT training. HIIT is an acronym for High Intensity Training, and consists of quick passports but where you get high pulse. If you really want a quick fat burning, then I can personally recommend Ion-X protein water diet. Whey Protein water diet has a fat burning effect while helping you build larger muscles.

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protein water

What Is Protein? Everything You Need To Know

Protein is the most essential macro-nutrient for bodybuilders, athletes, and anyone else involved in regular exercise.  Although it can be very difficult to make sure that you are eating protein consistently throughout the day, protein supplements are in easy, tasty, and relatively inexpensive way to make sure you reach all of your nutritional demands.  NOT getting enough protein is a sure way to destroy muscle and promote catabolism, which is obviously detrimental to any type of fitness program or goal.   The most popular and useful types of protein supplements are:

Whey Protein (Concentrate/Isolate)

This supplement is a must have for pretty much everyone.  With proper utilization of this protein supplement I have seen many “hardgainers” gain 10 pounds of muscle and increase their overall strength drastically in about a month’s time.  Now I’m not saying that everyone will have this type of reaction to taking a protein supplement, but I truly believe that you cannot have a balanced nutrition program without incorporating a high quality protein source into your daily regimen.

Whey isolate is an easily digestible supplement and has a better amino acid profile than even egg whites, meaning it has the highest biological value that you can get from any food or supplement.  This makes whey protein the best supplement for your post workout meal because of how easily it is for your body to process and use this type of protein.

Water Based Proteins (Casein)

protein water

Casein protein supplements are similar to whey supplements in the sense that they both come from Water. The difference between the two is that casein protein is extracted in a process called ultrafiltration which enables it to be completely separated and used.  These types of proteins are great because of their ability to slowly release amino acids over an extended period of time, creating a muscle sparing effect.

Many people consider casein one of the best supplements for protecting muscle and creating a positive nitrogen balance (anabolic).  This is a great protein supplement for a mid-day snack or before bed time.* Because of the low biological value(BV) and the time it takes your body to actually digest this type of protein, your body is far less likely to store it as fat while you sleep.

Weight Gainers

These protein water supplements/Meal Replacements are meant for people with high metabolisms looking to either gain weight (duh…), or looking to help with recovery.  Weight gainers usually have a combination of essential, on-essential amino acids, protein isolates, and sometimes even glutamine and creatine in them to provide maximum absorption and stimulate muscle growth.  This is one of the simplest ways to add calories to your regular meals or add extra calories between your larger meals.

With all of the effective exercise techniques available today it is more important than ever to make sure that you are meeting all of your nutritional demands for recovery and proper muscle growth.  These protein water supplements are a great base for building lean muscle, shedding fat, and increasing athletic performance.

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ION-X

How Does Whey Protein Affect My Body?

Essentially, in whey protein’s purest form whey protein contains no fat, lactose or cholesterol, making whey protein a healthy addition to any diet. While dairy products, meat, and eggs provide naturally available protein, whey protein is far superior in both quality and quantity. Whey protein powder enhances the skin, hair, nails and immune system.

The demands of an active physical lifestyle are easily met by including whey protein as part of a balanced diet. Whey protein provides the branched-chain amino acids, which are essential for building and maintaining healthy muscle tissue. Because whey protein is very well balanced, whey protein powder contains these amino building blocks in the precise amounts required for optimum physical performance. Whey protein water brands enhance hormonal and cellular responses, and whey protein also serves as an antioxidant. The immune system is strengthened and enhanced by whey protein powder’s unique protein formula.

Protein Water DrinksWidely available research on whey protein indicates that when whey protein water brands is combined with regular exercise and a healthy diet, the result of whey protein water brands is consistent and noticeable muscle growth. Whey protein is important for anyone involved with physical training because muscle stress quickly depletes the available protein levels in the body.

Acting as a precursor to muscle building and essential amino function, whey protein stimulates the acids responsible for muscle enhancement, endurance, and growth. Reduced muscle deterioration is one of the whey protein powder benefits experienced by bodybuilders.

Whey protein has proven its ability to aid with muscle recovery and strength by instantly meeting all protein requirements. After an extreme physical work out whey protein water brands effectively shortens any time spent recovering from muscular stress and strain, due to the protein formula provided by whey protein powder.

ion-x-protein-waterBlood sugar levels are kept steady by an intake of whey protein powder. This means that while an athlete is using whey protein water brands, the need for uncontrolled binging is drastically reduced. Therefore, more energy is available and fat is also metabolized quicker while using whey protein powder. Effective diet management is achieved through the abilities of whey protein to balance blood sugar.

Whey protein assists individuals on low carbohydrate diets by providing an alternate source of protein. Any pressure placed on the muscle protein and glutamine stores is relieved by whey protein, leaving them free for higher levels of muscle usage. In each serving, whey protein water brands provides the system with all nine essential amino acids in large amounts.

All the benefits of a high protein diet are delivered to the body through whey protein powder. This is achieved while whey protein reduces the calories and fat intake usually associated with normal high protein eating habits. Research on whey protein indicates that individuals seeking enhanced muscular fitness while maintaining good health will benefit from a whey protein powder supplement.

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Skincaretainment: Fun and Unique K Beauty Gifts

It’s the holidays, and it’s time to spread the holiday cheer with some fun KBeauty gifts! One of the strengths of KBeauty is how innovative and entertaining the products can be, from new formulations and delivery systems, to super cute packaging. Kbeauty blogger Fanserviced-B first wrote about the notion of “Skincaretainment” in reference to KBeauty culture, and the moniker is the perfect way to describe the connection between Kbeauty skincare products and entertainment.

These gifts are perfect for those who like to have fun with their skincare, and make ideal stocking stuffers as well! Check out our picks for fun and entertaining KBeauty gifts!

Not Your Grandma’s Masks

Masking with KBeauty products means so much more than putting a thick cream on your face (not that there’s anything wrong with that, mind you! We love a creamy mask as much as the next beauty lover!). In KBeauty, almost anything is possible, including clay-to-foam masks, bubbling masks, splash masks, and sheet masks with extra “leaves” to put all over your face!

A by Bom Ultra Cool Leaf Mask

The A by Bom Cool Leaf Masks have taken the blogosphere by storm this past year and have gained a cult following. These unique masks include separate “leaves” that you can place anywhere you like — on laugh lines, under your eyes, on your forehead, or anywhere that needs extra care. Then you place the super soft and thin Tencel sheet mask over the leaves and let it all soak in. These unique and entertaining masks are guaranteed to be a fun stocking stuffer and will delight both seasoned KBeauty devotees as well as casual skincare enthusiasts.

Blithe Splash Mask

Splash masks also became a big thing this past year. These concentrated liquids are like a supercharged toner and instantly moisturize and refresh your skin. The Blithe Patting Water Pack was the first splash mask to make it big — you mix the liquid with water and literally splash it over your face for an instant pick-me-up. These interesting masks are sure to make a splash at your holiday gathering and will become a fun topic of conversation.

TIAM Bubble Clay Mask

Another unique KBeauty innovation is the bubbling clay mask. TIAM’s pink bubble version is one of the most popular iterations of the pink clay mask that bubbles and foams by itself as soon as it is spread onto the skin. This moisturizing and purifying mask is both effective and entertaining.

Entertaining Skin Treatments

While masks are a great way to introduce someone to the fun of KBeauty, sometimes a super effective skin treatment, combined with an innovative delivery system, is the way to go.

Cosrx Pimple Master Patch

Every time I’ve given the Cosrx Acne Patches to friends who are new to Kbeauty, they come back and gush about how unique and effective they are. When placed on blemishes, these small sticky patches protect the blemish from contamination (and from picking), improve circulation, deliver anti-acne compounds, and will suck out the gunk in the blemish if the pimple has come to a head. These make a great stocking stuffer and I like to always keep a few in my stash, just in case a pimple decides to rear its ugly head.

J.ONE Hana Cream

Korean Skin Care

Your new-to-KBeauty friends will be surprised and amused by the J.ONE Hana Cream. This innovative product has pre-portioned “beads” or “pearls” of cream that can be smushed down onto the skin and gently rubbed in. In addition to being exceptionally entertaining, this cream also delivers some amazing anti-aging ingredients, from vitamins to peptides.

Wish Formula Enzyme Powder Cleanser

Washing one’s face with a powder cleanser might be a new experience for many people, but after trying it, they won’t look back! The Wish Formula powder cleanser gently whisks away dirt and makeup, while containing papaya enzymes that gently exfoliate and resurface the skin. Best of all, the dry powder formula means it has a super long shelf life and is perfect for travel.

We hope we’ve given you some fun ideas for KBeauty gifts that will entertain and amuse your friends and family. We wish you a fun and safe holiday season. May your skin be ever plump and bright!

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Probiotics: Source of Healthy Food for Family

What are a Probiotics?

Why is it always exists in almost all advertising in infant formula and baby’s food, as well as in fermented milk drink?
Why probiotics become a trend for healthy food in this century?

Food and Medicine

A healthy eating pattern has become a culture in daily human life since long. By eating healthy foods, our metabolism will be healthy and normal.

The motto of ‘make the food as medicine’ has grown steadily in recent decades. This trend indicates if a diet or food intake becomes an important key to preventing and treating various human health problems, without prejudice to the development of innovative medicines that exist today.

Functional foods are defined as food that is naturally or through processing (refined products) contain one or more functional components based on scientific studies and have certain physiological functions, as well as proved not harmful to health.

One of these functional foods is Probiotics.

Probiotics is a functional food ingredient which has become the trend of food and recommended by many health experts.

All products of probiotics successfully occupy the top foods with high sales rankings.

However, as a consumer, we certainly have to be smart in choosing the right food for our family and known well what effects could happen in our body.

Food must not only contain high nutritional values but also able to make healthy and not trigger the disease. And probiotic products meet this requirement.

As is well known, experts who are members of the Food and Agriculture Organization (FAO) of the World Health Organization (WHO) have agreed on the definition of probiotics as live microorganisms which when consumed in sufficient quantities can provide health benefits for its host (2002).

Probiotics

Lactic acid bacteria (LAB), including strains of bacteria that most of its declared as probiotics are eligible if as follows:

– A LAB is categorized as ‘generally recognized as safe’ (GRAS).

– A LAB is still alive during processing and storing.

– LAB can survive in acidic conditions and bile salts in the digestive tract.

– LAB can attach to the intestinal epithelium.

– A LAB was antagonistic against pathogenic bacteria.

Species of the LAB classified as probiotics including Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus Plantarum, Bifidobacteria spp, and Lactococcus lactis.

To determine whether the bacteria classified as probiotics or not, every strain of bacteria must pass through a variety of scientific testing, as well as safe for human consumption.

Probiotic bacteria analogous to the forefront of the army in the human digestive tract. This is because probiotics greatly affect in balancing the microflora in the digestive tract between good bacteria and bad bacteria.
Balancing in microflora atmosphere will affect the pattern of digestion and absorption of food in the digestive tract.

Other positive effects of probiotics on health include:

– Able to reduce the risk of lactose intolerance.

Lactose intolerance is a symptom of diarrhea that occurs in human when drinking milk. This is because humans have no enzymes that degrade lactose milk. However, probiotics are able to do it, so the process of digestion and absorption of the milk sugar is not in the form of lactose.

– Reduce the risk of diarrhea.

Diarrhea can be triggered by various factors. One is due to gastrointestinal infections caused by excessive growth of pathogenic bacteria.

And, probiotics could inhibit the growth of pathogenic bacteria due to their abilities to produce antimicrobial compounds and lactic acid (a potent weapon to inhibit pathogenic bacteria), so the number of pathogenic bacteria in the digestive tract decreased, and finally, infections and diarrhea can be cured.

– Binds carcinogens.

Some research suggests that probiotics are able to bind carcinogenic compounds (in vitro), such as heterocyclic amines during cooking of meat, fungal toxin aflatoxin B1, benzo(a) Pirene, and food contaminated with aflatoxin AF2. That absorption due to Cation exchange mechanism.

– Prevent cancer.

Increasing the concentration of probiotics in each consumption can reduce the bacterial enzyme that plays a role to activate or synthesize carcinogens, genotoxic, and tumor promoters.
In addition, probiotics can reduce the level of enzymes in the colon that converts pro-carcinogens into carcinogens. Specifically, probiotics can reduce the level of enzyme glucuronidase, azobenzene reductase, and nitroreductase.

– Lowering the pH of the colon.

Fermentation carried out by probiotics can reduce the pH of the colon with the formation of organic acids likes lactic acid and short chain fatty acid (SCFA), such as butyric acid, propionic, and acetic acid, making probiotics can maintain the condition of the colon to avoid cancer risk.

– Enhance immune response.

Probiotics can reduce the inflammatory response. This is indicated by studies of mice injected with tumor cells and given probiotics.

In the study, this treatment can reduce the occurrence of inflammation by increased immunoglobulin A (IgA) and lymphocyte cells of T CD 4+.

In addition, studies in humans also showed that consumption of probiotics can enhance the phagocytic activity of immune cells monocytes and granulocytes, and increased levels of antibodies secreted by B lymphocytes immune cells.

Solis et al. (2002) also reported that administration of fermented milk can improve the production of IFN-y interferon in children who are malnourished.

– Overcome constipation.

Constipation is caused by the transit of food debris in the colon that is too long, so it accumulated and becomes hard.

In this case, probiotics can degrade the food debris and help increase peristaltic bowel movement so that the transit time of food in the large intestine will be shorter, and ultimately did not causes constipation.

However, because probiotics are live microorganisms, it is important to pay attention to the dose of daily consumption of probiotics.

World food experts advise people to consume at least 100 ml of probiotics that containing BAL about 1 million cells/mL every day.

From the above benefits, it is time to change the pattern of our daily intake by consuming a healthy food source, such as with probiotics.

In the USA, consumption of probiotics contained in fermented milk products has become a daily consumption for the health of intestines, other organs and body’s system.

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