It doesn’t look like much, just a rubber ball cut in half but the term “BOSU” has evolved beyond the product to now mean “Both Sides Utilized,” a mindful approach to exercise that is a step beyond traditional training. Originally Invented by David Weck, in 2000 the Bosu has quickly become known industry-wide as a challenging, progressive tool to expand movement capabilities, improving core stabilization and neutral spinal posture, and enhancing flexibility.

The Bosu is intended to keep users slightly off balance as they practice an array of exercises from push-ups and stepping to dumbbell workouts.

Currently, there is a shift towards developing an efficient body, allowing you to work, play and train harder, for longer without pain in everyday life. This type of training is referred to as functional training, or focusing on integrated movement, balance and body awareness. Training “smarter” involves neurological complexity or training both mind and muscles to accurately respond to daily movement challenges.

Functional training has moved beyond core training and encompasses an evolved performance approach that challenges the whole body. Instead of focusing on building muscle groups in isolation, functional training requires whole body, integrated movement, as well as the need for several muscle groups to work together. It moves away from isolation or single joint training. This results in a training style that trains better movement, NOT bigger muscles.

Call now to see what all the fuss is about!

So the Question you might ask… “So what are they and what can they do for me?”

Answer:

The kettlebell is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle, used for gripping during exercise.

• You’ll get a full body workout.

The kettlebell basics focus around three core lifts – the swing, snatch and clean and jerk. What links all these drills together is that they force the body to work as an integral unit. Power is generated from the legs, driven through the hips and expressed through the arms. Every single muscle is brought into play and every single muscle is worked hard.

• Trains your fast twitch muscle fibres –

The core kettlebell drills focus on fast, explosive movements which focus on training your fast twitch muscle fibres. Muscle fibres can be divided into two types, slow twitch and fast twitch. Slow twitch muscle contracts at a slower rate. Traditional gym weight training routines concentrate on slow, controlled lifts. Missing are exercises that specifically work explosive movements – this is where the Kettlebell comes in!

• Works those hips!

Your hips and legs are some of the strongest muscles in the body. Kettlebell ballistic drills work the glutes (bottom), hip flexors, abdominal region (stomach) and erector spinae (spine).

• Improve grip Strength.

Kettlebells have a thick handle designed to enable ballistic pulling movement, which in itself is a great way of developing grip strength.

If you imagine a heavy weight in freefall with only your grip to stop it from crashing down, now imagine trying to pull the same weight back up over your head again. Great demands would be put on your grip strength. This example should give you an indication on the grip demands of kettlebell training!

We all know doing regular exercise benefits our bodies in many ways, promoting growth, strength and a healthy body and mind to name a few! It is just as important when you are pregnant!

Throughout pregnancy your body will go though some big changes, You’re tired. You’re gaining weight. You may not feel your best. Although most of the time these symptoms are normal during pregnancy, exercise may help provide some relief. Becoming active and exercising during your pregnancy can benefit your health in the following ways:

• Helps reduce backaches, constipation, bloating, and swelling

• May help prevent or treat gestational diabetes

• Increases your energy

• Improves your mood

• Improves your posture

• Promotes muscle tone, strength, and endurance

• Improved sleep patterns

• Helps to minimise excess weight gain

Regular activity also helps keep you fit during pregnancy and can improve your endurance and ability to cope with the pain of labour. This will make it easier for you to get back in shape after the baby is born. You should not, however, exercise to lose weight while you are pregnant.

Changes to Your Body & Exercise Program

Pregnancy causes many changes in your body. Some of these changes will affect your ability to exercise. Changes to your hormones have a knock on effect with your flexibility, joint stability, balance and heart rate. Because of the changes happening to your body it is important that careful consideration is taken when planning your training sessions to ensure you are exercising safely and effectively for both you and baby! This also applies once baby has arrived! There are many factors which can affect your exercise program after birth. It is important that the changes your body has been through are taken into account and that changes are still happening anytime up to one year after birth!

If you are pregnant or have just given birth and are looking to continue exercising, or maybe you want to start exercising for the first time? Please do not hesitate to call me for further information!

The FLEXI-BAR® utilises vibration training (similar to that of the vibration plate) to work the deep muscles of the core (muscles that attach to the spine).

The FLEXI-BAR can be used for strength and endurance training, and also for specific rehabilitation purposes.

Everyone, from athletes to the elderly can use the FLEXI-BAR to achieve their desired results. Whether you are recovering from an injury, training for a performance sport, or just interested in improving your fitness, then the FLEXI-BAR can be incorporated into your training regime.

FLEXI-BAR works all of the muscles of the entire body. The action of shaking the FLEXI-BAR causes a vibration to be passed through the body. This vibration pushes, or stretches the muscles out of their natural alignment. This misalignment sends an automatic message to the brain, via the nervous system, that the muscles have been stretched. The brain sends a message back to the stretched muscles to “contract” or shorten, in an effort to bring them back to their “centre”, or state of equilibrium.

This type of contraction is known as a “Stretch Reflex Contraction” and is a form of contraction that we physically cannot control or create. It is created by an outside force – such as using a FLEXI-BAR or Vibrostation. These types of contractions use up to 100% of muscle fibre, compared to 40-60% recruitment of traditional training techniques.

FLEXI-BAR is also very safe to use. It is impossible to swing when you are tired, or when your muscles are fatigued. If your muscles have had enough, your FLEXI-BAR simply will not swing.
Benefits of the FLEXi-BAR:

* relieve muscular tightness in the neck, back and hips
* help shoulder injuries
* help with problems of the joints (arthritis)
* enhance sports performance
* increase muscular strength and endurance
* improve tone of muscles
* improve your posture
* aid in postnatal recovery

The FLEXI-BAR enables EVERYONE to be able to experience VIBRATION Training.

* A great introduction to Vibration training before taking the next step to the Vibrostation.
* Easy to transport for PT home visits.
* Can be used in the 1st and 2nd Trimester of Pregnancy where the powerplate cannot.
* Great for users who find the Vibrostation too intense to begin with.

Sports teams and organizations currently training with the FLEXI-BAR include:

* British Olympic Ski Team
* The British Ministry of Defence
* British Fire Services
* Newcastle United Football

Q. What is a vibration plate?

A. A Vibration plate is a device which uses the principles of Acceleration Training to stimulate the body’s natural response to vibration. These vibrations transmit waves of energy throughout the body, activating muscle contractions 30-45 times per second depending on your chosen setting, enhancing overall performance in sessions as short as 15 minutes a day, 3 times a week.

Acceleration Training with a vibrating plate creates instability in the human body, as with each vibration the body is forced to perform reflexive muscle actions, multiple times per second. The net result is an incredible improvement in force production, or strength and power.

An example of a stretch reflex is a reflex tested by the doctor when they tap a reflex hammer under the knee. The upper leg muscles involuntarily contract 100% automatically.

Q. What are the benefits of using a Vibrostation?

A.

* Reduces training time
* Increased muscle strength
* Attacks Cellulite
* Improved Circulation
* Fewer varicose veins
* Increased bone density
* Lowering of the stress hormone cortisol
* Increasing the hormone serotonin
* Increased collagen
* Improvement in basic metabolism
* Improved hormonal emission
* Improved flexibility
* Faster muscle recovery
* Improved co-ordination
* Higher pain threshold / pain relief
* Improved balance
* Less pressure on the joints
* Improved skin quality

Q. How can the Vibrostation be incorporated into my training program?

A. The vibrostation will be incorporated into personal training sessions, working as a training tool alongside cardio-vascular and resistance training methods. Using the Vibrostation in addition to conventional training methods will get you to your goal quicker and more efficiently.

Q. Do you stuggle to find the time to fit in a whole hour to train?
A. A 30 minute Vibro-session is what you need!

30 minute Vibro-sessions:

The workout requires very little effort and will not cause the user to sweat which makes it the ideal training solution enabling you to go about your daily duties with the minimum of fuss.

No need to change (just sensible footwear required).

Ideal for lunch time training sessions or as an extra to your regular Personal Training Sessions.

I have helped a wide range of individuals achieve their health and fitness goals, including:

• Adults in retirement

• Pre and Post-natal mums

• The elderly in care homes

• Less able bodied

• Corporate employees

• Sports specific – Tri-athletes

My Qualifications:

• YMCA Personal Trainer

• YMCA Exercise & Aging
  

• YMCA Exercise & Pregnancy

• Boxercise Instructor

• KickBoxercise Instructor

• The Science of Torso Training

• FitClub Kids Instructor

• First Aid at Work

• REPS Level 3 Instructor – Register of Exercise Professionals

• Powerplate: Fitness & Performance Level 1 – Core Fundamentals

All sessions, whether group classes or individual PT sessions are designed to increase mobility, flexibility, co-ordination, posture and muscular strength and endurance, whilst taking into account individual goals and health contra-indications.

No two sessions are ever the same, ensuring variety, whilst challenging the body and increasing motivation!

Personal training can help with:

• Increase self confidence

• Weight management

• Reduce the risk of Heart Disease & Stroke

• Improve postural imbalances

• Increase bone density

• Prolong life

• Increase fitness levels

• Reduce Stress levels

• Reduce the risk of Type II Diabetes

• Increase flexibility

• Improve quality of life

Many feel that it is necessary to be wealthy and relatively fit to have a personal trainer – Wrong! You needn’t be either.

Whatever your reasons, you can be 100% confident that your tailored made programmes will ensure that you are training safely and effectively, obtaining maximum results.

In reality people seek to find their own personal trainer for various reasons.  Some look to gain or increase their fitness knowledge, to be reassured that their current exercise regime is effective.  Many lack motivation and confidence to train alone, or worry that they may do the wrong exercises, and not achieve results and even the possibility of injury through lack of knowledge.

Circuit based class incorporating boxing moves and exercises.

A fun, varied class aimed to improve cardiovascular fitness whilst also working the whole body in a range of muscular strength and endurance exercises.
Circuit based means you work various muscle groups at different stations throughout the class for up to 2 minutes, before moving on to the next exercise.  Working both on your own and in pairs ensures you work at a level right for you, achieving the best results.

A great way to increase your fitness and tone up whilst having fun! No co-ordination needed! All levels of fitness welcome.

Sessions last 1 hour.

UPPER CLASS

Purely aimed at the over 50’s.  This class is perfect if you’re looking to increase or vary your current level of exercise, or maybe you’ve not exercised for a long time, or never been to an exercise class or gym before.

This class is circuit based, teaching you how to exercise safely and effectively.  In a relaxed and friendly atmosphere, you will carry out a number of different exercises designed especially for increasing flexibility, mobility, co-ordination, posture, strength and endurance, whilst taking into consideration any specific exercise contra-indications.

Sessions last approximately 45 minutes.

FITNESS IN CARE

It is important to everyone as they get older to stay active and self-sufficient.  This does not always happen, maybe as a result of aging, an illness or accident.

Light exercises are taught taking a whole body approach.  All sessions are taught in groups, predominantly chair based.  Each individual is assessed and any contra-indications allowed for, adapting exercises accordingly.

Sessions last approximately 45 minutes.

CORPORATE WARM UP SESSIONS

I have been working for a large construction company, leading warm-up sessions for groups of builders (currently expanding one of Essex leading hospitals).  The warm up sessions are carried out within the work place and last approximately 15 minutes with groups of anything up to 40 builders.

The warm-ups are designed to increase mobility and flexibility and to prepare the body for work.  This has been hugely successful, resulting in a reduction of muscle injuries, pulls and tears, therefore reduction in time taken off sick from the work place and in turn a reduction in personal injury claims.  There has also been a significant increase in colleague moral and interaction.

Is this something your work place could benefit from?

For more information on any of the above, contact Amy personal trainer.

For more information on personal training for the over 55′s please click here: Essex Fitness in Care

VD (84 years) from Ilford, Essex

We want to grow old with dignity and maintain our independence, exercising helps promote this and gives us a zest for life.

SP (72 years) from Barkingside, Essex

I now feel a lot fitter and can walk to the end of the road with just my stick.

LB (81 years) from East London

We love to see Amy each week, she is always friendly and happy and we enjoy doing the fun exercises with her.

JP (78 years) from Dagenham, Greater London

My grip strength has improved and I can now do more housework on my own without help from my family, I feel a lot more independent.

RL (81 years) from Barking, Essex

I can do so much more than I thought I would be able to, I feel 55 again!!