The New Shoulder Bridge – tum and bum workout


IMG_2151IMG_2150

The new Shoulder Bridge – Have two for the price of one with this move.

Muscle group used:  The core, bottom and hamstrings

WHY IS IT SO EFFECTIVE?

A total tone-up that’s great at home or in the gym, the shoulder brige really drills the stomach and bottom. The Glutes are quiet strong, so the traditional move can gradually become less challenging, which slows results. This new way allows you to add extra resistance, which you can adjust using the band, so you can continue to see the results.

 

WHATS THE BEST TECHNIQUE?

  • Lie on your back with hips and knees bent, feet flat on the floor. Remember to find neutral spine (read previous blogs). Loop a band around your right foot and extend your right leg toward the ceiling.
  • Take hold of the band and keep both elbows resting on the floor. There shoudl be a small amount of tension in the band.
  • Push through your left foot and lift your hips off th efloor to forma a straight line from your left knee to your shoulders.
  • Hold and breathe in and out of your chest then slowly lower your hips to just off the floor and repeat, keeping your hips level as you lift and lower.

 

HOW OFTEN?

3 x times a week.

The resistance is set using the band, which you can adjust between sets if it is too easy ro difficult. So to make it harder, increase the tension in the band by holding it closer to your foot, or using a different coloured band with a higher tension setting.  You could also do five small pulses at the top of the movement with each rep.

 

Sarah Pennicott

Personal Trainer & Pilates Teacher

www.master-fitness.co.uk

Energise the winter months


Energise the winter months

Not everyone enjoys the winter months. Long dark evenings make it difficult to get out in the fresh air, wind and weather encourages you to stay indoors, low temperatures turn you to comfort foods and the combination of central heating and frosty outdoors can make your skin dry and tight.

But it doesn’t have to be like that! Here are some ways to energise the winter months so you look and feel great.

Winter-proof your skin

Stay hydrated by drinking lots of water and moisturising really well. Eat lots of antioxidants to keep your skin bright and exfoliate once a week to get rid of the dead cells.

Brighten your mood

The winter can dampen the liveliest of spirits – researchers believe it’s the lack of light that interferes with the hormones in the brain and reduces serotonin – the feel good hormone.  But even on the worst day there is 30 times more light outdoors than in, so even if its bad do try to get outside every day even if its only for a short time. Make the most of natural daylight by pulling back curtains, and sitting by windows. If you suffer really badly from lack of light, consider a light box.

You can also boost your mood by eating foods rich in tryptophan which your body uses to make the happy hormone serotonin. Eat fish, turkey, chicken, cheese, beans, tofu, oats and eggs. Taking a supplement of something like St Johns Wort may also help brighten your mood.

Boost your immunity

Most adults get 2-5 colds each winter when we’re cooped up indoors.  Build up your defences by eating foods rich in Vitamin C- citrus fruits, berries, red peppers, tomatoes – and Zinc – seafood, meat, liver, wholegrains.  Getting enough sleep is also important, as is taking some regular aerobic exercise.

Protect your Heart and Lungs

Asthma, respiratory problems and heart attacks are more common in the winter because colds and flu can be a trigger.  The best way to keep your heart and lungs healthy is to exercise aerobically as much as possible – at least 30 minutes, 3 times a week. You can also eat oily fish and other foods that provide Omega 3 fatty acids which help against heart disease.

Sarah Pennicott

Personal Trainer & Pilates Teacher

http://www.master-fitness.co.uk


I’m very excited to announce that the Galaxy girls have made it into this months Ultra fit magazine. I participated in the show last October and then trained with the Royal Marines Commando in December. We will be in the next 3 issues of Ultra Fit.

I’m looking forward to competing in the next show in June 2013, and looking forward to more training with the marines again.

Sarah Pennicott
Personal Trainer and Pilates Teacher
Www.master-fitness.co.uk


20130110-215050.jpg


20130110-215002.jpg

Kick start your new year with juicing


Benefits of juicing

Juicing has many benefits which exceed those of eating solid fruits and vegetables and is an effective way to do something good for you body which involves drinking fruit and vegetable juices.

Your body can quickly absorb larger amounts of nutrients from juices than from solid foods because the process of digestion that is necessary when you eat whole foods is bypassed. Raw fruits and vegetables contain many substances that enhance health, and juicing benefits the body by providing the most concentrated and readily absorbed source of these substances.

We are recommended that we get 5 servings of vegetables and fruits per day and very few of us actually get that. Juicing is an easy way to virtually guarantee that you will reach your daily target for vegetables.

Juicing helps you absorb all the nutrients from the vegetables. This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body’s ability to absorb all the nutrients from the vegetables. Juicing will help to “pre-digest” them for you, so you will receive most of the nutrition, rather than having it go down the toilet.

Other benefits is that it is an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy. Enzymes are also involved in metabolism, so one of the more valuable health benefits of juicing is that it can increase metabolic rate. Juicing also ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease. While most people do not eat enough raw fruits and vegetables to obtain the amount of phytochemicals that would make a difference, it is relatively easy to drink enough juice to obtain sufficient amounts of these powerful nutrients. In addition, antioxidants and other immune enhancing properties are concentrated in juices.

Juicing can also been known to accelerate recovery from illness. In specific combinations of fruits or vegetables, you can target particular conditions and improve or alleviate symptoms.

It is important to note that vegetable juice has very little protein and virtually no fat so by itself it is not really a complete food. It really should be used in addition to your regular meals not in place of it, so I use it as my morning or afternoon snack

Sarah Pennicott
Personal Trainer and Pilates Teacher
http://www.master-fitness.co.uk

Personal Trainer Sarah Pennicott’s Top Ten Tips for a 6 pack


Personal Trainer Sarah Pennicott’s Top Ten Tips for a 6 pack.