Military Self Defence Class
DON’T BECOME A VICTIM
Come and join us and learn:
- PRACTICAL SELF DEFENCE & STREET AWARENESS
- SELF DEFENCE AGAINST WEAPONS
- CONFLICT MANAGEMENT
- PERSONAL SAFETY & SECURITY
- CONFIDENCE & MOTIVATION
You will benefit from both ex-military and MMA instructors.
FIRST CLASS 3rd of JUNE at 10am
Please book your place now to avoid disappointment
Only 8-10 people per class
£23 per class
£20 for existing FitnessVIP clients
Eat some colorful, low-density food at every meal. These are foods that take up a lot of space without a lot of calories. Veggies are the most obvious example. You can eat a salad bowl overflowing with lettuce and veggies and you most likely won’t exceed 100 calories. By eating low-density foods like veggies and fruits, you’ll keep your portions under control naturally, because they have very few calories for their size. Conversely, high-density foods, like chocolate and butter, are loaded with calories in even the smallest amounts. So beware of salad dressings and other things you add to salads and veggies. Only add enough for flavor; don’t fill up on them. When it comes to live foods, the richer the colors, the fresher the products tend to be. Try to eat a variety of colors in your diet. This simple-yet-random-feeling act will help ensure that you’re covering all your nutrient bases.
Weekly focus: Protein at every meal. This becomes even more important as you eat more low-density food, because protein tends to be high-density. Many veggies have a lot of protein, but the quantity you must consume starts to become prohibitive. Try to get some protein—meat, dairy, legumes, nuts, or seeds each time you eat, especially when you’re working out hard, because you need to repair broken-down muscle tissue. Since your body can only utilize a certain amount of protein at once, do your best to eat small amounts often (starting to see a theme?) Reading labels is a simple way to learn how to estimate your protein intake. You’ll notice natural foods don’t have labels but once your diet is comprised mostly of these you’ll no longer need them.
Each week’s rules are cumulative, so the “no junk” rule from Week 1 will apply until the end, as will each subsequent week’s rule. Remember that this is a process. Treat it as though you’re in school and the subject is your own body.
Balance your meals. Eat every 3-4 of hours while you’re awake. Following these rules will keep your blood sugar levels more static and your energy level will stay consistent. Try to keep each meal or snack balanced. Something like a 30% protein, 40% carbohydrate, and 30% fat ratio, though you don’t need to worry too much about it. Just realize that you need a bit from each macronutrient group. Eat based on what you’ll be doing for the next few hours (if you’re working out, eat a little more; sitting at a desk, eat a little less). The three-hours-before-bed rule is important, especially for fats and carbohydrates. By allowing time for all the carbs you eat to get into your bloodstream, your body will sleep in fat-burning mode, rather than in calorie-storing mode. This is important because undigested carbs in your stomach at night are stored as adipose tissue (fat).
Weekly focus: Carbs are not the enemy. Your body needs them, just like it needs proteins and fats. The trick is to choose the right carbs. As a society, we eat too much refined sugar. Complex carbs, like whole-grain breads, whole-grain rice, sweet potatoes are outstanding foods. Even fruits, which have simple carbohydrates wrapped in fiber, are exceptionally healthy. While you don’t want a diet based on nothing but carbs, making the right carb choices will maximize your body’s potential. Try to avoid white rice and flours.
10 WEEKS FOOD CHALLENGE
No junk. Eliminate junk food from your diet. That’s it, just junk. Other than this, you can eat whatever and whenever you like. The definition of junk is obvious stuff, like potato chips, candy, ice cream, cake, etc. You may be stricter if you’d like, but for Week 1, don’t be too hard on yourself. For many of you, this step alone will reap huge benefits.
Weekly focus: Water. Not swimming in it, though that’s good, too, but staying hydrated with it. “They” say you should drink at least 6 to 8 glasses of water per day, but I say you should drink more. Yeah, that probably seems crazy but almost all of us walk around dehydrated for most of our lives, which not only hurts the way we function but also makes us hungry when we’re actually thirsty. A glass of water when you feel hunger pangs both staves them off and helps you fill up faster when you do eat. As for other drinks, juices and sugary sodas also (obviously) fall into the junk category. And alcohol should be kept to a minimum. We tend to forget (purposely or not) that alcohol has calories. A lot of them: 7 calories per gram. Mixers can be even worse—not only can they add calories, but these sugary calories influence the way alcohol reacts with your body.
RESISTANT vs just AEROBIC Training
By doing just AEROBIC training you will lose weight, but also your lean body mass (muscle), you will also lower your RMR ( resting metabolic rate).
Doing RESISTANT training you will keep all your muscle, you will lose more body fat and elevate your RMR (resting metabolic rate)
So RESISTANT training helps maintain your lean body mass (muscle) and allows you to burn more fat without dropping your metabolism!
Spring is a good time for a fresh start, new resolutions, so lets create an environment that’ll helps us to keep them :
OUT – get rid of everything that even looks old !
Throw away all the “garbage” food:
-any snacks which keeps you away from healthy eating plan
-tortilla and potato chips
-ice cream from the freezer
IN – time to shop
-gets lots of healthy snacks
-fruits and vegetable
for more information contact firstname.lastname@example.org
Would you like to :
- look more confident
- more competent
- look thinner
- prevent back pain
Stop slouching so much! keep your back straight. Good posture isn’t just great for your spine, it’s great for your brain too.
All you need to do is:
- strengthen your back
- strengthen your core
- sit up straight
- get enough vitamin D and Calcium from your diet
For more information how to get your posture right contact me
POST VALENTINES BLUEBERRY TREAT
This is your guilt free dessert!
You will need:
2/3 cup of steel-cut oats
1/2 cup of fresh blueberries
1 Tbsp almonds flakes
1/2 tsp cinnamon
1/2 cup water
optional: honey or raw sugar (to test)
Preheat oven to 180 degree.
Putt all ingrediens in a small glass baking dish, mix well.
Bake for 20 min, allow to cool slightly before serving.
2 servings (153 calories per serving)
IS CARDIO THE ONLY EXERCISE YOU NEED?
Cardio isn’t even the type of exercise. Health professional recommend it as exercise, because they don’t want to risk being specific.
Cardio has an effect on your heart, thats why is defined as aerobic exercise, but people forget that intense exercise works heart much more then easy aerobic exercise.
The key to changing your body, staying young and sexy is to do more high intensity exercise. I am not saying that all cardio training is bad, it just shouldn’t be the only exercise you do!