Look up , it’s a Bird , Its a Plane , its an Avocado ?

Hi everyone  ,

In this post I wanted to address the fact that not all foods are created equal  , 
in fact some foods are packed with so many “goodies” that they are considered
SUPERFOODS !

* A great rule of thumb is that if your food comes in a package and will last in your cupboard or fridge for days , weeks or even months then it probably isn’t going to be that great for your health , many of these foods are laden with preservatives , salt & sugar to keep them from perishing.

What Is A Super Food ?

All food, has some dietary value. However, certain foods are Nutritional Powerhouses. These are the “Super Foods” which you should be piling into your grocery cart and packing in your lunch boxes.

What’s So Super About Super Foods ?

Most fruits and vegetables, fish, poultry , meat and nuts are packed with good nutrients; however since we can’t have all foods all the time, it makes sense to pick and choose those which will keep us healthiest. Super foods are those that give us maximum benefits in terms of health and longevity.

Why Super Foods ?

When it comes to what we put in our bodies, quite obviously, it should be nothing but the best. Super foods are packed with anti oxidants(stops breakdown of cells), carotenoids (increases immunity ), minerals, vitamins, proteins and phytonutrients and all the stuff that is good for us. Substituting a bag of French fries and cola with super foods as mainstays in our regular eating plan may not be easy at first, but think of the massive benefits to your health over the short & long term .

Are We Supposed To Eat Them Everyday ?

You can’t eat everything during each meal , but in short YES it’s a fantastic idea to have a few of those on the list below at your table each day, if there are several on your list that tickle your fancy , rotate them through your eating plan each week . They are great to eat, are anti cancer ,anti obesity and will keep your body functioning at it’s peak when coupled with a sound exercise regime !

Below is a list of SOME of the Superfoods ,there are many more to seek out ,

· apples · blackberries · black tea · blueberries · ginger · cereal bran

· cherries · chia seeds  · chillies · cranberries · dark chocolate · green tea

· oranges · peaches · plums · raspberries

· red onions · spinach · strawberries · eggs · nuts · garlic

· red grapes · watercress · salmon · honey · red peppers (capsicum)

· olive oil · plain yoghurt  · avocado · lean red meat · tomatoes

· green leafy vegetables  · turkey

Go on add some SUPERFOODS to your diet and start feeling healthier NOW  !

Happy Eating  :)

Jason .

“The Tickler”

This is a Sample of what you can expect at a Boot camp session with us , its fun , challenging , and gets results !

“The Tickler”

“

( 2 x rounds for time )

· Bear Crawl 10 metres

· 25 x sit ups

· 20 x Hands to Elbow Planks

· 15 x Quad Squats

· 10 x Single leg (Romanian ) deadlifts 5 each leg ,
no weight ,fingers to ground

· 10 x Upwards Dog

Feel like a jog ? , try a HIIT instead

A large part of the exercise you undertake at New Body boot camp will be H.I.I.T *

What is H.I.I.T *  ?

It stands for      “High  Intensity   Interval  Training” and it is a Surefire way to Burn Body Fat  ! 
Coupled with  Resistance (weight bearing) training  that we include , it provides a fantastic way to
Reshape your entire body .

High Intensity Interval Training mixes bouts of work and rest in timed intervals. The bulk of metabolic  (Cardio) training should be interval training.

What is known as “Steady State exercise” like a 30 minute run at a constant pace that is comfortable ,actually teaches your body to become LESS efficient at burning fat ! . click here for more !

Our type of H.I.I.T * training will actually speed up your metabolism , so as well as the Fat you burn during the session we will be
training your metabolism to “Hum” at a higher level for many hours (between 24– 36 hrs) after your session . (this increases your  E.P.O.C* see below)

As an example if your body needed just 1/4 of a calorie more per minute to support your BMR
(base metabolic rate) which in plain terms is the number of calories needed for your body to get through each day  , then following a Boot camp session you could stand to burn between 360 and 540 calories over the next 24-36 hrs  - this is without additional exercise  -  and is a substantial amount , by the time you complete your next session (48 hrs later ) you are just adding more fuel to the Fat Burning Fire .

An example of H.I.I.T*  would be to sprint between one set of telephone poles and jog between the next set  alternating in this manner for the duration of a run , for say 5 minutes  ,we would then rest & repeat , or rest and move on to another group of exercises

We  like to think of it as  Burst  -  Rest  ,  Burst   -   Rest !

What is E.P.O.C  ?

EPOC, or Excess Post-Exercise Oxygen Consumption is a measure of increased oxygen consumption after exercise or strenuous activity.  EPOC is also accompanied by a post-exercise increase in energy or fuel consumption  (also characterized as an increase in metabolism.)  EPOC is also known as “oxygen debt” or “oxygen deficit.”  In fitness training circles it may also be called “exercise afterburn.”

You don’t need to understand this , just know that our type of training will have your Metabolism Amped  !

Happy training

Jason

P.S want to know more about our sessions

Things are heating up down here - 6 Tips for exercising in the Heat

Happy Saturday everyone !

With summer fast approaching in this part of the world
And you all being so keen to get outdoors and ramp up your exercise
regime I wanted to let you know how to avoid the pitfalls of training in the heat.

With the extra hours of daylight and warmer temperatures you need to be mindful of avoiding heat stress , as it is N A S T Y .

Here are some useful ways of keeping it at bay

1. Drinks Plenty of Fluids (and make it water)

Drink well before you plan to exercise and stay hydrated during exercise by drinking every 15 -20 minutes (this includes swimming as you still sweat in the water )
Remember - If you are thirsty you are already dehydrated !

2. Avoid the Hottest part of the day

Try and refrain from exercising between 11 am & 3pm if possible , and if thats not going to happen for you at least stick to the next tip ,

3. Exercise in the shade - yes this is a no-brainer !

4.Up your fruit intake

Not only are they great for you , many fruits have a high water content and will boost hydration.

5.Avoid caffeinated drinks /alcohol

Coffee and Tea & Alcohol all have a diuretic effect (makes you head to the bathroom )
on the human body so avoid them on the hot days if you are training (what are you doing having a wine on your training days anyway ?)

6. Clothing

Wear Loose clothing that gives cover from the sun , sunburned skin reduces the bodies ability to stay cool .

Stick with these tips and enjoy a safer workout next time the mercury climbs !

Jason .

7 Massive boosts to your training

Hi Guys , I wanted to share with you 7 Great tips on how to boost the results of any workout you do ,be it at home , in the studio, in the gym , on the road or at our Bootcamp !

1. The Buddy System

Do you have a friend who wants to get in shape? Well then , Sign up together! It’s much harder to skip out on your workout when someone is counting on you to show up.

2. Photographs

Do you have a fitness or fashion icon? Post a picture of her or him on your fridge or somewhere you will see it all the time , another place to find pictures is inside fitness magazines ,or better yet go online and search for “fitness” , you are bound to find a body you admire , click ‘print’ and you have saved the cost of 1 magazine.

3. Rest

Give your body ample time to recover. If you are new to working out, start slow. Try going for 3 days a week for a few weeks and then slowly add days until you are at your preferred # , when you are an experienced trainer and you go five to six times a week , you need to make sure you take one full day off each week and then every four or five weeks, take two, three, even four complete days off. This allows your body to recover and enables you to return stronger (and often leaner) than before. Your muscles grow in recovery , so if you are always beating them down and tearing them apart, you will get weaker and your results will diminish. Your “off days” can motivate you to go back next week and do it all over again.

4. Knowing the Benefits !

Knowing all the great benefits of your exercise regime can help drive you through the toughest of workouts , here’s just some ! Great natural stress relief , improved sleep , better posture , lower blood pressure , increased bone density (great for women) greater self confidence , combats chronic diseases , Boosts your energy levels , Its FUN , and that’s without going into all the other measureable changes to your appearance .

5. Having a Mantra

You might need to play around with this one until you find the best for you , but having a little saying that you repeat in your head when you begin to mentally crumble can mean the difference between a good & great workout , anything that will keep you from easing up or quitting can make all the difference.For example yours might be something like “Get busy living or get busy dying” (thank you Shawshank Redemption) , or an inspiring line from a favorite song ,or a motivational quote - Whatever works !

6. Goal Setting (“Indian with no target hit nothing”)

We’ve all heard how powerful goal setting can be – well that’s because it bloody works ! Having set goals to work towards is huge , you are making a big mistake thinking you are getting the best out of any exercise regime without having goals in place Before you start (if you don’t have any set some NOW ) Put them in writing and revisit them twice each day ,you will be wiring your brain to make these goals a part of your reality. Yours might be Fitting into an old dress or suit , dropping 3.5 kg (make the goals specific) , gaining 2 kg of muscle , running a sub 3.30 km ,or having more energy to play with your kids , no right or wrong answers here – it just has to be relevant & motivational to YOU .

7. Reward Yourself

When you do reach one or more of your Goals , give yourself a Reward ! Celebrate life’s little successes along the way – it can be a powerful motivator to know that you will spoil yourself with whatever you have planned be it “that new dress” , or going for a massage , or going on a holiday .

I really hope these help you power through your next workout !

All the best in your training !