Archive for September 2009
Jerbourg Steps Times
30/09/2009 by admin.
Hi Folks
Boot camp participants really did give it their all last night on Jerbourg steps and I have to say really impressed me with their efforts. You guys have come a long way!!!
Special mention to Becci and Andy for recording the biggest gains against their personal best times and George who has recorded the 3rd fastest ever boot camp time. You all did great. Just imagine how fit you will be next year when we can get back to Jerbourg for evening boot camps.
Here are the times:
Finish Time
GB-O 0:02:01
AP 0:02:27
DM 0:03:23
MC 0:03:26
PI 0:03:27
BC 0:03:35
AM 0:03:47
ME 0:03:50
Saturday’s and Tuesday’s Boot Camp
30/09/2009 by admin.
Saturday’s boot camp will be at Fort Richmond (opposite Graham Ogier) starting at 10 am. Newbies are welcome, you just need to complete a registration form so get in touch if you want to join in. It might be called boot camp but we do have a good laugh , mostly at my expense, and it’s a fun atmosphere!!!
Tuesday is the first indoor session to be held at Vale Douzaine at 7.45 pm. We are going to build “abs of steel”.
Personal Training - of course you can do it
29/09/2009 by admin.
I was interested to hear some of my new clients saying that they were anxious before their first training session because they didn’t feel they could do much. Needless to say they came away from the session delighted with what they achieved.
It is important to remember that personal training is just that….ie it’s “personal” to you. The session is designed around your abilities and fitness level. You will also no doubt surprise yourself and achieve far more than you expected.
Tonight’s Boot Camp
29/09/2009 by admin.
Tonight is the last Tuesday session at Jerbourg until 2010. As usual we will be meeting at 6 pm. Participants will be giving it one final timed effort up the steps. Will there be more personal best times?
Get a six pack (and not the type you keep in the fridge)
27/09/2009 by admin.
So you want a six pack? I’ll give it to you straight….you can’t turn fat into muscle because they are two different types of tissue. This means in order to tighten and strengthen your core area you need to lose the fat and do core strengthening exercises such as abdominal crunches in order to create some muscle tissue.
Abdominal crunch tips:
Start from a lying position with your knees bent. Pull your torso up towards your knees using your core (stomach) muscles. Be careful not to use other stronger muscles such as legs and hips. Hold your head as if you are holding a small orange between your chin and neck throughout the exercise.
You should not use momentum, as this results in the core muscles not working effectively. Therefore perform each repetition slowly in a controlled manner. Work to your own level and gradually increase the number of repetitions.
If you feel back pain, stop as this could mean you already have an injury or that you are doing the exercise with bad form. If in doubt, ask a qualified fitness instructor how to do the exercise.
Vitamin A - too much of a good thing?
25/09/2009 by admin.
Retinol is another name for Vitamin A (just to confuse us!). Vitamin A helps our vision in dim light, helps to maintain healthy skin and hair and helps our body’s defences.
Our diet should provide all the Vitamin A we need. It is possible to overdo it though. This can result in weaker bones when we get older. If your Vitamin D intake is too low, this can put you at risk of the harmful effects of Vitamin A. Your total Vitamin A intake should not be above 1.5 mg per day.
Vitamin A is found in eggs, cheese, oily fish, yoghurt, fortified margine and milk so you therefore need to be careful not to overdo these products.
Iron
23/09/2009 by admin.
Iron is a very important mineral. One of its key roles is that it helps the production of red blood cells which help to transport oxygenated blood around the body.
The suggested intake for men is 8.7 mg and for woman 14.8 mg per day. Taking vitamin C at the same time as iron helps the body to absorb it, so having fruit juice with your supplement or with your meal is useful.
As a rule it should not be necessary to supplement iron but women often do need a boost. If in doubt, see your GP’s advice.
Antagonists are tea and coffee so avoid consuming those at the same time as iron and preferrably keep your overall consumption of these to a sensible level.
Iron deficiency can result in anaemia (common in women). This can result in tiredess and lower resistance to infection. Other symptoms are irritability, growth problems and reduced bone density.
Good sources of iron are dried fruit, nuts, beans, liver, meat, wholegrains (eg brown rice), dark leafy vegetables, chickpeas, lentils shellfish, egg yolks, mussels, oysters and fortified breakfast cereals. Pregnant women should not consume liver due to the Vitamin A content.
Vitamin D
23/09/2009 by admin.
Eating a well balanced and healthy diet, together with low stress levels and a sensible exercise regime will no doubt improve your body’s defences.
Vitamin D helps to protect our immunity. It can be found in bran, milk, eggs and oily fish. The main provider of Vitamin D is in fact the sun, however, this doesn’t give us the excuse to fry in the sun for hours on end. 15 minutes of sun 3 times per week between April and September should be sufficient as our body’s have the ability to store Vitamin D.
We shouldn’t need to supplement Vitamin D if we are eat a balanced diet and get some sun.
The people most likely to be Vitamin D deficient are pregnant woman, brestfed babies, people that stay indoors, people of south Asian origin, the elderly and children - because it is needed for growth.
The symptoms of Vitamin D deficiency include pains in the bones especially the hips, back or legs and muscle pains or weakness. In children weak leg bones or a soft skull are an indication of deficiency. It is best to seek your GP’s advice if you think you are deficient in Vitamin D.
First Officer
22/09/2009 by admin.
Thanks to ‘First Officer Curtis’ for bringing the parachute at bootcamp today, kept the troops entertained.
Saturday’s Boot Camp
22/09/2009 by admin.
We will be at Bordeaux on Saturday for boot camp, starting at 10 am. Remember to dress for the weather and bring some drink with you.
