Getting Started Feedback

Next week’s classes

Mon 16th Dec – Spin at 6pm

Tue 17th Dec – Pump at 6pm, Spin at 7pm, Pilates at 8pm

Wed 18th Dec – Spin at 6pm

Thur 19th Dec – Boxercise at 7pm, HR spin at 8pm

Fri 20th Dec – 10/20/30 at 7pm

Sat 21st Dec – Spin & abs at 10am

www.tyfitness.co.uk

The Basic Plank

This is my favourite exercise for building core strength.

A plank, completed correctly, is more effective than sit-ups and crunches for tightening the deepest core muscles. The core is made up of all the muscles that connect the upper and lower body, including those of the stomach, lower back, hips and buttocks. We need these muscles working effectively in order to support the spine, ensure good posture and control our  movement. Strengthening the core muscles will not only give you a flatter stomach but will also improve the effectiveness of any exercise you do. The longer you can hold a plank, the stronger your core will become and the quicker you’ll see the results of all your efforts.

 

 

1. Start on elbows and knees, locking hands together. Your elbows must be placed directly beneath your shoulders – joints in a line.

 

2. Straighten legs and raise your body so that you’re supported by the balls of your feet, with feet hip-distance apart.

 

3. Face the floor, being careful not to arch your back or stick your bottom in the air. KEEP YOUR ABS CONTRACTED & PELVIS TILTED FOR THE DURATION OF THIS EXERCISE. To tilt your pelvis, imagine your tailbone pointing to the floor rather than the wall behind you.

 

4. Hold this position for 30 seconds to begin with, extending the time as you get stronger.

The Plié Squat

This is a great exercise for targeting the inner thighs. Just take care when lowering down and only go as far as your flexibility will allow. Complete the set slowly & concentrate on good form. As you become familiar with the exercise you can add in some extra weight, in the form of a barbell on the shoulders or a dumbbell held tight to your chest.

 

*REMEMBER TO KEEP YOUR ABS CONTRACTED & BACK STRAIGHT AT ALL TIMES*

 

1. Begin in a wide stance with toes pointing out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.

2. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.

3. Only go down as low as you can without compromising your flexibility or your balance.

4. Push back to start without locking the knees.

5. Repeat until the legs are fatigued

1. KEEP ACTIVE

No slouching on the sofa. Get the whole family out into the fresh air

http://www.discovernorthernireland.com/Christmas/Top-Unusual-Winter-Activities-A3131

2. ASK SANTA FOR SOCKS

Make sure they’re compression socks though! A study in the Journal of Strength and Conditioning Research suggested that they improve circulation and blood flow, enabling you to run longer and faster.

3. GET UP EARLY

Exercising first thing might mean getting up a little earlier than normal, but it will ensure that you get your workout done before any other commitments get in the way – and it will kick start your metabolism for the rest of the day.

4. CHOOSE YOUR GIFTS WISELY

Rather than sweets & video games, you could buy your children bikes, scooters, skates, footballs and Frisbees .That way both you & they can keep active. A bit sneaky I know, but sometimes the end justifies the means!!!

5. DO IT YOURSELF

Don’t leave washing the windows or sweeping the driveway to someone else. Do it yourself! You’ll still get a functional workout & get the job done.

6. SNOW IS FALLING…..

So shovel the drive, build a snowman, throw snowballs. Just put in maximum effort & you’ll get maximum results as well as maximum fun!

7. LIMIT THE DAMAGE

Select your festive foods carefully. Try choosing healthier nibbles like pretzels, unsalted nuts, dried fruits or satsumas instead of crisps and chocolate.

8. DRINK WATER

Water helps counter the dehydrating effects of travel or alcohol. Water will also help satiate your appetite as thirst is often mistaken for hunger.

9. THINK

Not once but twice before you open your mouth. Do you really want it, or are you just eating it because it’s there?

10. MOST IMPORTANTLY…….

Enjoy!! Christmas comes once a year & if you do slip up there is nothing that can’t be undone with a little bit of effort come January.

Merry Christmas everyone xx

Did You Know……?

It only takes a little bit of exercise every day to increase your lifespan.

Two separate studies, looking at more than 400,000 Taiwanese people over a period of 12 years  found that those in a group doing ‘low volume’ exercise for roughly 15 minutes a day were 14% less likely to die prematurely & 10% less likely to die from cancer. On average these people had a life expectancy of 3 years longer than their inactive counterparts.

Another statistic from the study suggests that more exercise led to further life gains. For every additional 15 minutes of daily exercise, death rates were further reduced by 4%

A study in Australia found that people watching 6 hours of TV daily could shorten their life expectancy by almost 5 years

It is widely accepted that a sedentary lifestyle is linked to cardiovascular disease, diabetes & excess weight amongst other health problems

15 minutes daily, that’s all it takes 

I’ve just read the following article & thought it was really useful. I think we’ll have to do a heart rate monitor class asap!

http://www.zest.co.uk/gym/get-a-better-spinning-workout/4472.html

During the  months of May and June we will be doing bootcamp classes on a Thursday night from 7 – 8pm.  It will be at different location each week.  Weigh-ins will be from 6.30 – 7pm.  Each class costs £5.  All fitness abilites and levels welcome!

January bootcamp (Limavady)

Only a few spaces remaining, secure your place now by registering and making payment.

Special introductory offer….only £35 for the 4 weeks.   Each week we plan to be at a different venue.  The bootcamp is planned with all outdoor work so fingers crossed for reasonable weather!!  If the weather is really bad, it will be held at the studio.

For more information ring or email Tanya for more information

07713161766

info@tyfitness.co.uk

New timetable kicks in today. It’s the 1st September!   Party is over, it’s time to settle down and work off all those BBQ’s!

ZUMBA

Zumba is on every Wednesday night in Magherafelt Parish Center. No need to book, just come along :). 6 – 6.45pm. £5 per class