06 Oct

TABATA – The fastest calorie burning workout

When a new exercise class arrives, it commonly claims to torch 1,000 calories. Such statements are rarely backed up by medical evidence. In fact, you would need to run at 16km/hr or rack up 10 miles in an hour to achieve this. In the Great North Run, this equates to a finish time of 1hr 18 mins. (I have a PB of 1 hour 36 mins and I couldn’t have shaved a second off that time). HIIT (High Interval Intensity Training), especially Tabata classes (protocol of 20 seconds of all out effort, 10 seconds of incomplete rest) are one of the most time efficient classes you can do for calorie burn. A study in the Journal of Sports Sciences and Medicine by Porcari measured blood lactate and oxygen consumption for 16 volunteers. Each candidate completed the 4 rounds of 4 minutes segments with average total energy expenditure of 300 calories. Additionally, the ‘afterburn’ or what is more technically termed EPOC (Excess Post Oxygen Consumption) effect elevates your metabolism during the recovery phase. So you gain a second windfall of calorie deficit with this type of anaerobic training. Figures by Porcari suggest a level of 10% of workout calorie. So there we have it….come to one of my 45 minute Tabata classes and the average Joe would have torched 660 calories.

06 Oct

Video clip Core Training Anti Flexion/Extension

03 Oct

METAFIT SUNDAY 9am

METAFIT class starts this Sunday (5th Oct) at Great Park Community Centre 9-9.30am.  Text/call to book in (07834753194). Just bring your water, £3 and a towel. GO ON IT’S ONLY 30 MINS!

02 Feb

Tuna Burgers

Turn plain old cans of tuna into a delicious meal in a flash. Flax meal and eggs add precious omega-3 fatty acids and keep the GI low. 2 burgers provides 63g of protein and only 14g of carbs.

Ingredients

3 cans of drained tuna

3tbsp milled flax seeds, sunflower and pumpkin seeds

1 onion diced

2 eggs beaten

1tsp gluten free soy sauce

pepper

Method

Combine all ingredients and form 3 to 4 large patties. Fry in a Foreman Grill for 5 minutes.  Serve with grilled peppers or cold with salad.

16 Jan

Tabata home workout.

Here’s a great workout with next to no equipment. You just need a timer (gymboss is a cheap piece of kit) or a wall clock with a second hand. The work time is 20 secs followed by 10 sec rest. Perform each of the 8 exercises and then take a 1 rest. That’s one round. Each round is 5 mins long. Perform 7 times for an immense metabolism boosting 35 minute workout.

  1. Frog Squat Jumps
  2. Side plank leftPersonal Trainer performing a press up
  3. Stationary running
  4. Side plank right
  5. Mountain climbers
  6. Rainbows (if you don’t have hand weights use a heavy book or 2 litre bottle of fluid)
  7. Skier swings
  8. Press ups

 

09 Jan

Detox delicious!! Easy way to get your vitamins and veg intake.

IngredientsBlend an apple, two carrots, rind and juice of a lemon, 3 small ready to eat beetroot and an inch of ginger with 150ml of filtered water. Beetroot is a natural detoxifier and blood purifier. It also boosts the immune system by encouraging antibodies and is a rich source of iron. Ginger helps inhibit lung, gastric, prostrate and breast cancer cell growth. It is an amzinging antioxidant.

26 Dec

Turkey Leftovers Tagine

This meal is fabulously healthy and easy to make. 27g of protein and only 320 calls per serving. You might need to buy in a couple of the ingredients but Sainsbury’s are open Boxing Day!!!

Ingredients

2 onions, chopped

1tsp ground cinnamon

1tsp ground ginger

1tsp ground cumin

1tsp ground allspice

4 handfuls of left over meat (turkey or ham work well)

200g dried chopped dates

200ml pomegranate juice

200ml water

 

How to make

1. Fry the onions for 5mins then add the spices and cook for an extra minute.

2. Add the rest of the ingredients, stir and transfer to an open proof lidded dish. Cook for 1 1/2 hours at 150C degrees.

 

 

02 Sep

Back Pain Management

Back pain is one of the most sited reasons for NOT doing exercise and for days lost at work.

There are many myths surrounding back pain and exercise. The biggest, is that exercising is going to do you harm. In fact, the correct exercises or CORRECTIVE EXERCISES will help relieve back pain and reduce the risk of repeat issues.

Read for yourself…..

Hannah, 22, Post graduate in Engineering.

“Sally treated me for lower back pain which I had suffered for 6 years. It was brought on by a month of trekking with an over-sized bag and a job that involved lifting. The pain was worsened when stood or sat for a long time.

After the first consultation, involving some soft tissue massage, the pain lessened. A 30 minute daily warm up routine by Sally, now eliminates the pain.My back feels looser and pain occurs much less frequently. The regime is easy to follow and as well as stopping the pain, it has improved my balance and flexibility”.

 

31 Jul

Kettlebells help Dave win gold medals. Why are they so good?

Kettlebells are the must have fitness equipment, giving an unparalleled training routine. Kettlebells are weights that can be lifted like ordinary dumbells and can be swung about for an intense cardio, resistance and core workout. With kettlebells you can have a workout in a very little space that will get your heart rate up and exercise your whole body. A 30 minute workout will burn 600 calories, the same as going for a run. There are plenty of exercises that you can do with a kettlebell. See the video on the right hand side of the homepage for some guidance.

Devine Bodies utilise kettlebells in their 1:1 and group sessions.

Well done to Dave C, who attends our Kettlebell classes at Northumbria University, on his double gold medals in the national martial arts championships.

Dave had this to say, “Thanks loads for the classes at Northumbria over the past few months. I really felt the difference in my strength and explosive power at the championships and I hate going to the gym to ‘pump iron’, unlike my opponents. I like my martial arts but I also appreciate the need for Strength and Conditioning for injury prevention and power. Your classes really made a massive difference to my performance and I am now a double gold medal champion. I thought I would drop you a message since you deserve to know of your important contribution to my success. Perhaps more importantly I acquired no injuries!”

Thanks for your comments Dave.

20 Jul

Devine Bodies Personal Training in Newcastle in The Journal

The Journal featured an article in their Business section (Mon 19th July) on the unique opportunity Devine Bodies Personal Training, based in Newcastle upon Tyne, offers parents with regard to childcare.

Read the feature: here