Mom's Fitness Tips for Women

Normal 0

Walk It Out – Research shows that physical activity is one of the best ways to keep joints in top shape as it helps maintain weight and build strength, which aids shock absorption and injury prevention. Walking and biking are two of the best exercises to maintain joint health. Focuses on core strength exercises, mixed with upper and lower body endurance exercises to create a continual intense workout, bringing your body to the next level of fitness.

Whether you’re looking to build muscle with free weights & weight machines, lose weight through cardio exercise on our stationary bikes, Stairmasters, elliptical machines & treadmills, improve your overall health to feel better & more energetic, stay healthy & fit through proper exercise, nutrition & support or become toned & flexible without the bulk. Bally Total Fitness health clubs has the answer for you. We offer personal trainers to design a program around your goals, nutritional plans to guide you towards total health & wellness as well as group exercise classes including; Step, Kwando, Bosu, Boot Camp, Pilates and more. Plus every new member receives a free 1:1 session with a personal trainer.

Works the entire body through a gentle series of yoga postures and stretches that build strength, flexibility, and balance. You’ll leave this class feeling energized and renewed. Combines the inhale and exhale of the breath with movement. This is a Hatha Yoga class that really focuses on the connection between mind & body Awareness is the key to yoga. Do what the celebrities are doing! This martial arts based yoga class is a smooth flowing and challenging format that will leave you worked and stretched. Combines strength building yoga and pilates for an unbelievable workout to build total body strength. Relaxing too.

Each exercise runs for about a minute and is followed by some deep breaths and stretching and then it’s on to another pose. According to proponents, the combination of deep breathing, “ho ho, ha ha” mantras and exercises beneficially stimulates the diaphragm, abdominal muscles and lungs and, like other forms of yoga, unites the mind and body. With laughter yoga being one of the freer forms of yoga, anyone can make up their own exercises. For more details visit http://www.soundbodytrainer.com/

Some time ago a great friend of mine, top strength historian, David Gentle wrote a rather flattering article on myself, thanks David, we in the “Iron Game” are very lucky to have the two top authors in the strength and bodybuilding world. David Gentle and David Webster OBE, I had better give him his full title or I will be in trouble.

One of the greatest physiques of all time was George Hackenschmidt, why do these top bodybuilders have such difficult names to spell, I still can’t spell Arnold Schwarzenegger. Quite a number of top actors are keen bodybuilders, Dave Prowse who played Darth Vader in Star Wars, (A big friend of Dave Websters), he was also the Green Cross Code man, to help children crossing busy roads.

While doing national service in Gibraltar, I did my first weight lifting, the bloke in charge of one of the guns, had made himself a solid lead dumbell to keep in shape. I rather surprised him by lifting it with one hand to prove I was not just a pretty face). No doubt many of your readers will know I used to do TV and film extra work, before I moved to the flat, I had to give it up because of stress and Multiple Sclerosis, it was just too much. However I did meet many interesting and nice people and some who were absolute shits, I will not name those I consider shits, or my friend Mick will have a court case on his hands. I will only name the nice people, mostly the bigger stars they are the more decent they are.

In those days I was a member of Equity and lived in Marple, I used to give Bruce Jones a lift before he became very well known as Les Battersby in Coronation Street. I was doing my charity collecting for the Stockport branch of MS and Bruce spotted me and shouted through his car window, “Hiya Pete, see you in a minute”, the organiser of the collection did not recognise him and walked over to his car and asked if he could help, Bruce said no I have just seen Pete he is a mate of mine. I have several sister in-laws, six in all one who lives in Marple, was not in the room when brains were given out, however I introduced her to Bruce, she said “Hey you are in Coronation Street”. Bruce grinned and said, “That’s right love. No comment!”

Two of the top TV stars I chatted to were Patricia Routledge (Mrs Bucket) and Charles Dance who gave me my Sunday name of Peter, both very nice people, I was in the film, Century, Charles Dance being the star.

Looking through my old copies of No Bull I spotted a photo of Geoff Morris a former over 50′s Mr Britain, also a champion 6in nail breaker, who Dave Webster credits showing him the correct technique for breaking 6in nails. Geoff was a smashing person, we did a double strength act on wrestling shows, I used to meet him at a nice pub once a month, which was half way for both of us.

I know my friend Jim Bartlett bought some of Geoffs collection. How do I know? because I took Jim to Geoffs lodgings when he died, a sad day for all.

Jim got a job at a sheltered Jewish home complex, not being Jewish he soon moved on, (it is not true he got the sack for asking Jewish kids what their Christian names were.) Jim worked for our old friend Harold Wrigley, packaging and posting his health foods. No doubt many of us know Harold’s wife who died suddenly, a smashing girl was Joyce, she used to pack all Harold’s products before Jim took over. Last I heard of Harold he had gone to live in Spain, with his third wife, he must like wedding cake!

I read Black American show host, Montel Williams has MS, he also trains for bodybuilding like me to keep his MS at bay. I might add Montel has quite a good physique, he did a back pose to prove his point on one of his shows.

Simple vocal encouragement for just one example is a proven method of increasing power and endurance, focusing the mind away from negative thoughts and fear and redirecting energy into positive channels. Many moons ago, when a dollar was a dollar, when you could open a packet of custard powder without the fire brigade and special forces turning up, with anti- anthrax spray, I wrote an in depth article in the now defunct BODYPOWER magazine, entitled “HOW STRONG ARE YOU?”

Bob Kennedy’s Muscle Mag International also more recently ran a whole series of body parts, along with the same demanding headline, with plenty of examples of contemporary bodybuilders workout poundage’s, to be used by your average ‘gym rat’. Both of us, in our analysis, suggested and quoted lifts and exercise poundage’s which included many known physique champs of which it is fairly reasonable to assume, use or used ‘chemical aids’ to assist recovery or provide extra energy and muscle growth, after all that’s the whole point of such supplements.

Hardcore bodybuilder, more than 25 years in the game, advisor to “Olympians and Champions”, steroid writer, author of two anabolic steroid best selling books, steroids and bodybuilding magazine publisher, “feared” by the Weider family, bodybuilding and anabolic steroids consultant to the British media. Take a detailed look at exactly why Mick Hart is one of the worlds top bodybuilding and anabolic steroids experts.

Mick: What was your last competition body weight and when?

Stephen: I last competed in November 1997 as a junior competitor at a weight of 13st 7lb (at 5’ 7″). I started my diet 16 weeks out and was over 16 stone at the time. My diet was highj in protein with moderate carbs and low in fat. It had to be inexpensive because I had just graduated from university so I ate only porridge oats (made with water), egg whites, baked potatoes, tuna packed in water and whey protein isolate mixed with water. I had whey protein with each meal to improve the amino acid profile of the food because tuna on it’s own is quite poorly absorbed. My only fat was derived from two tablespoons of extra virgin oil per day to provide the essential fatty acids.

Mick: Did this system stay the same throughout the 16 weeks pre-comp?

Stephen: Yes it did. I just reduced the quantities as the competition got closer. Also, I was having milk and sauces which I cut out at the 12 week point. Obviously this is a very bland diet which is very hard to stick to, so next time I will do things slightly differently. However, because I was concerned about peaking in time, I felt an extreme diet was necessary.

Mick: Do you do much aerobic work in or off season?

Stephen: Off-season I really was not doing much aerobics at all, so I introduced stationary cycling quite gradually. I started at about 20 minutes on non-training days, working up to 60 minutes for the last couple of weeks. My approach to weight-training remained the same. I don’t believe in training more often or with higher reps pre-contest because the only thing that this will achieve is a loss in muscle mass.

Mick: About your qualifications? You have a degree?

Stephen: Yes, I have a degree in Exercise and Health Science and Food Science and Nutrition I work for myself as a Sports Nutritionist Consultant and am available for freelance work.

Mick: Niiiiiiice plug mate! Anyway, thanks for your time, it has been a pleasure talking to you. I would ask; would you be interested in writing a few articles for us here at the NBC?

Stephen: Yes, maybe answer a few of the readers questions?

Under the heightened suggestible state of hypnosis, intense rigidity or contractions can be produced, for example the stage trick wherein the subject is stretched between two chairs supported only by the head and ankles and yet in this unbending state he can support one or more people standing on his mid section. In the normal waken state, the individual would refuse to attempt the stunt, believing himself too weak, but under hypnosisr with all inhibitions removed he is able to exert his full muscular power.

This inherent power is far greater than most imagine, one example given that our jaw muscles alone have a capability of 6OOlbs pressure, allowing many seemingly amazing feats to be ‘performed’ by trapeze artists who hang from their teeth/jaws etc. A useful contrast to the cataleptic states is the abjity under suggestion to produce a condition known as CEREA FLEXIBILITAS, where by the muscles become so super relaxed, that they can almost be moulded into waxen like shapes.

Changes in sensation can be produced varying front increased sensitivity to actual anaesthesia, with the practical application making it possible (in good subjects) to have painless operations from tooth extraction to major surgery. Less spectacular but of equal if not more importance, is the effect of our normal everyday EMOTIONS!

The emotions and the body are absolutely inseparable. The fuel for most of our actions, i.e. ‘the stimulus are feelings or emotions’. You had to become emotionally involved and mentally motivated to make even an attempt at bodybuilding or weight training or indeed any form of self improvement. The subconscious mind is affected more by feelings than rational thought. Before you ever attempt to lift a weight or commence an exercise program, you have to engage your imagination with firm thoughts of becoming better developed healthier and stronger. The image has to be there first before any thing can be achieved. When you begin training, you were using POSITIVE THOUGHTS and good emotions and what I wish to pursue in this article is the amazing importance of mind over muscle and the power of good.

You must learn not only how to emotionally call upon your body to act, but also how to call upon it with positive emotions. Face it, if almost everything you do is done in reaction to anger, revenge or jealousy, you are probably spending more time hurting than helping yourself. On the other hand, if your actions are the result of curiosity, trust, faith and enthusiasm, they are more likely affecting your life in a positive manner. “All successful people, be they successful in the gym, in their personal lives or in business, have a set of positive emotions which trigger their actions.”, so says MIKE DAYTON former natural bodybuilder, famed for his ability to break free from regulation handcuffs and other amazing feats of strength.

As regular weight trainers we have become aware that even moderate exercise stimulates the pituitary gland producing higher levels of the bodys own morphine like endorphins. Thus healthy exercise allows us to handle more stress. As body-builders we regularly study the latest dietary findings, the importance of vitamins, minerals and supplements from amino acids to regrettably in some cases drugs, and yet very little attention is paid to the most positive of all health (and therefore strength factors) i.e.. HEALTHY EMOTIONS.

Ill health, caused by poor emotions is usually bracketed under the label as psychosomatic. No longer labelling people as ‘hypochondriacs’ or neurotics. Modern medics recognise a wider and wider growing list of illnesses as psychosomatic (literally translated as the mind making the body sick).

All the muscles in the body are influenced by the emotions. An obvious well known emotional effect is blushing. Equally common is emotional or tension headaches produced by the contraction of the blood vessels inside and outside the scalp. Nearly all headaches are produced by emotional tension. Migraines, admittedly a more complicated type of headache and often one associated with certain food allergies, can also be produced by stress and poor emotions. Your epidermus (skin) soon shows signs of poor emotions, especially tension, with constant squeezing down of blood vessels in the second skin layer, producing symptoms such as NEUIODERMATITIS. Other results of emotions on skeletal muscles include fibrositis (I’ve got that right this minute just typing) rheumatism and similar named complaints. The emotions that cause such muscular aches and pains, are those of despair, or irritation.. ie. the emotions produced by a person having to do something he or she would prefer not to or a situation from which he (or she) would like to escape. (most usually WORK).

The pain is caused by the involuntary tightening of muscles, usually those of the lower back, shoulders and neck. EMOTIONALLY tight muscles can also produce chest and stomach pains even more worrying to the owner, mimicking more serious problems You will never produce good muscular development or great strength unless your glands, via emotional stability, are working in happy balance.

Leisure centers, sports grounds, swimming pools, recreation assistants, sports development officers, marketing events/ promotions and many media jobs.

FIRST BECOME QUALIFIED. Once you have decided that the Fitness / Health / Bodybuilding industry is for you, you will require a solid educational foundation to add to your ‘C.V. If you are still at school or college, aim for at least three G.C.S.E’s at A grade passes or equivalent. Two of which should be science related subjects. Mature students can advance their studies with further education, and evening classes. As can those long since left school with weekend courses. Visit your local library for a wide range of adult education programmes. For careers see the current issue of Careers Research, an Advisory Centre, or CRAC, an independent body. Also Directory of Further Education or DOFE, which will give you an honest guide to courses, listing entrance requirements. Which will compare with total independence course contents, prices, and entrance requirements etc. See also in your library Second chance classes for Adult re-education.

CRAC covers almost IOOOO jobs, also look in the reference section for HEALTH AND FITNESS/CARERS/SERVICE directory. Another choice is mail or private Correspondence courses. There are an abundance of choices in the ever widening scope of fitness / health / sports / aerobic / osteopathy / nutrition / medicine / healing /massage/therapy etc, offering diplomas and officially recognised certificates, e.g. The I.T.E.C. certificate of the International Therapy Examination council. Which was founded back in I973 to provide a completely independent examination system not allied to any association or society. All schools and colleges associated with the I.T.E.C. and conform to a rigid set of rules and standards, governing equipment, teaching and training. e.g. the West London School of Massage.

LET YOUR BODY WORK FOR YOU. Your hobby of bodybuilding could provide a lucrative and rewarding lifestyle. Use your muscle power to become a teacher, own a gym, train one to one, or establish, own or manage a fitness studio.

You wouldn’t employ a car mechanic who did not understand engine components, so likewise you must expect your prospective employer to look for qualifications. You MUST learn basic anatomy, physiology, digestive systems, glands, the functions and ranges of muscles and bones, treatment for sports injuries, first aid, teaching and social skills, etc. Also the sources of energy, health and vitality via vitamins, the essential amino acids, building blocks of muscle, minerals and nutrition generally and specifically. The science of muscle building nutrition moves rapidly ever forwards and onwards.

HOME STUDIES AT LEISURE All of these home study courses, some of which require you also to attend weekend examinations or studies, for practical teaching can be found via the advertising columns of many or most health and fitness magazines. (See also our more detailed lists and advice.)

For example the International Correspondence School offers a total programme of training from basic outlines of the fitness field, exercise and how it affects the body, sports programmes and how to design them, testing and evaluation, life skills, injury prevention, and nutrition for optimal performance. Most if not all of these home courses do just that, allow you to study at home and work, at your own pace as convenient. For those already in employment experience shows, employers appreciate those who demonstrate resolution and application to improve themselves via home correspondence courses. Some top companies will even, when approached, help pay for home study courses. For fees refer to your current issue of CRAC, they range from tens to hundreds of pounds. But all reputable courses will take your personal situation into account and often spread out the cost over monthly payments, often with no interest. As SMAE, one of the greatest and best, long established home study courses say, “The greatest investment you can make is to invest in yourself…obtain, read and practice. Once you qualify teaching others can be satisfying and most rewarding.

HOW YOU CAN GET FINANCIAL HELP For those short of finances, vocation courses at further education centres/schools, tuition fees may be subsidized or waived completely for selected students who can produce documentary evidence of shortage of cash, via unemployment benefit, giro checks, income support order book, or family credits order books etc. Check the list at your local employment centre. At other times there may be discretionary waiving of fees, if you inform the principal of your department of adult education of your circumstances. You may in fact be eligible for a Career Development Loan to help you pay for vocational training as SMAE is approved. For information, see your local job centre or telephone O8OO 585 5O5 free of charge for an explanatory booklet. See also FREE POST CAREER DEVELOPMENT.P.O.BOX 99 SUDBURY SUFFOLK COIO 6BR. For the SMAE INSTUTE (established since I9I9) for Physiotherapy as a profession tel. O628 2IIOO or O628 3244O or 32449 or write to The SMAE Institute, The New Hall Bath Road Maidenhead, Berks, SL6 4LA.Please mention No BULL magazine in this and all other enquires and recommendations.

FREE INFORMATION We cannot stress enough you should visit your library, it’s the best source of information and it’s free. Specialist books and often videos covering nutrition and weight training are around. Whilst the latest updated information is covered in depth in NO BULL MAGAZINE, or available via its offered book sales.

NO BULL will keep you up to date with all that’s new in sports, nutrition, schedules, strength, fitness and health updates from worldwide sources.

WANNA BE A FILM STAR? Whilst it would be nice if all bodybuilders could end up making their fortunes as film stars or models, but its more realistic to seek other areas in the fitness industry. For many of this you will need training.

You will need information and practical training from home study, further education, school, college or night classes. A gym instructor for example requires practical skills combined with on going work experience. Not only a basic knowledge of anatomy, physiology and nutrition, but to have the ability to communicate

that knowledge and interact socially with confidence.You must also be prepared to WORK HARD physically for long hours and continue to learn while maintaining enthusiasm. You should learn to work out personalized programmes, and diet requirements, allowing for individual pace and capabilities. As a sensible precaution you should also always take out PROFESSIONAL INDEMNITY INSURANCE.

RUN YOUR OWN GYM It’s truly satisfying to just run a gym, but other practitioners are also constantly in great demand, and probably better paid. The career prospects are excellent, with vacancies in the health and fitness field and complementary therapies calling for Aerobics instructors, fitness training instructors, one on one coaches, health club and leisure centre management, gymnasiums, nutrition councilors, recreation activity directors, or back to your own home gym for fitness or hard core lifting for bodybuilding enthusiasts.

TRY SOME MODELLING Also modelling sports clothes, equipment, supplements, various training equipment, running or appearing in physical culture, lifting or bodybuilding shows, or as an Osteopath, Physiotherapist, Remedial gymnast, Massage, Swimming pool attendants, Fitness activities staff both at home or onboard ships. Overseas appointments in holiday camps, plus consultants in- Aromatherapy, Hypnotherapy, Chiropractic medicine, Herbalism, Naturopathy and so on. The list is endless and vacancies always occurring.

SEARCHING FOR EMPLOYMENT. Now you have the qualifications and the enthusiasm, where do you find work, the search is on. You will soon discover the harder you work, the luckier you will become.

Look in your local paper (and the many ‘free papers now available) and check out local clubs, health studios, schools, Y.M.C.A., and health farms.

Make your local employment officer well aware of your ambitions, availability and capabilities. Keep pestering them so they get to know you and your interests. Search youth clubs, council free papers get out and about and visit shows, exhibitions and sell yourself. Prepare your C.V. listing your ambitions, qualifications and experience etc.

Show a keenness to work, advertise yourself in your local paper and via shop window adverts. Bombard your vicinity with enthusiasm and information about yourself and your abilities. Use photocopies but sign them individually, include C.V’s and add a specifically targeted note to each prospective employer. The present vogue for athletic bodies should mean your campaign could bring you modelling or media work if you try hard enough. Ensure you keep fit and healthy yourself it’s your own best advertisement, good skin, hair, posture and personality should be at their best.

Watch out for adverts in NO BULL Magazine contact MICK HART editor in chief, take out your own advert (in the mag) and sell yourself. Always remember to make replies easier and quicker for prospective employers by including a stamped and self addressed envelope with your own material. Meanwhile keep up with your further education and hobbies, Develop poise, a confident air, clear speech and appearance. A potential employer will look for a clean, tidy and most of all cheerful individual, who is himself or herself, a good example of a healthy lifestyle. We now follow this general advice with some listings of suggested addresses to contact for further information.

Remember these are just random selections, and are not intended as a complete directory. Never send money to advertisers until you are CONVINCED the course is right and worthwhile for your individual purpose. ENSURE you have a MONEY BACK guarantee before enrolling, asking them for references.

No Bull Magazine or the author of this article accept no responsibilities for any reader who may lose money or be dissatisfied with correspondence courses as we have suggested fair safeguards. However, we do wish you well with your studies and eventual success in the health and fitness industry and welcome positive suggestions or experiences.

Recognised qualifications to look or aim for.

Qualified physiotherapists should have the following; MCSP, SRP and Grad Dis Phys.Physiotherapists with an interest in sports medicine can belong to the ACPSM i.e. Association of Chartered Physiotherapists in Sports Medicine.

Qualified Osteopaths/Chiropractors need, DO, MRO, LRCPS, LCOM, LRCP and DCh.

Physiologists having PhD, BA and MA indicate university training.

Dieticians, BSc and SRD.

Doctors, D Sp med for sports medicine course. Drs with DO, MRO, LRCPS, LCOM, LRCP, DCh, IOM SOM, BAMM and FIMM all indicate the doctor manipulates (bones not people)

The BASM is the British Association of Sport and Medicine.

For health studios and alternative health practices, look in your yellow pages.

For gyms obtain a copy of SHAWS FITNESS DIRECTORY.

For Nutrition see No BULL mag and its adverts of supplement suppliers, also visit health food stores who often have FREE health magazines.

Here are ten tips to improve your fitness health. Even athletes who are incredibly fit may not be really healthy. They often tread a fine line between health and illness or injury.
1) Listen to your body. As you are training it is easy to become preoccupied with the repetitions you are doing, or the time you have been exercising. Leave your watch at home and slow down or walk when your body hurts- but on the same note do not be afraid to push yourself, the gym should not be a leisurely walk in the park if you are wanted to get sculpted. You must learn you understand your body
2) To improve your fitness health you need to eat a varied diet. Five fruit and vegetables a day should be your minimum target. Your health will improve if you eat at least five different kinds of fruit, then any vegetables will be a bonus.
3) Take a complete day off from exercise every once in a while. It does not have to be every week, but doing extra training when you are tired may have a detrimental effect on your health and fitness. You become fitter and healthier through rest as much as exercise. My off day is generally Sunday
4) For muscle increase up protein intake: make sure every meal includes good protein sources: lean meats, poultry, seafood, dairy, and beans are great examples. Do no be afraid to include protein shakes in your diet: WHEY is a great source and it takes awesome
5) Understand technique before trying anything new. This will insure that you will not cause injury and you will maximize the results you want. If you have questions consult a gym professional or another reliable source.
6) You will improve your health and fitness by stretching more. Your muscles get shorter through exercise, and if you never stretch you will get injured. One method is to warm up slowly first, then spend several minutes stretching before the main workout. Stretch thoroughly after exercise as well.
7) You need to stay hydrated if you are exercising more. This means drinking water and sports drinks if you are sweating a lot. You lose minerals in your body while sweating. It is recommended to drink five glasses of water a day, but if you are working out you need to drink more than this. Do not get carried away, though, because it can be just as dangerous to drink too much as too little.
Exercise with other people. You will meet new friends, and your fitness will improve if you have other people to motivate you.
9) Do not become too competitive as this may harm your health. Motivation from other people is good, but you should only compete against yourself. Try too hard to keep up with someone else, and you could become injured. This goes back to understanding your body: if you know it can not handle something then PLEASE do not do it.
10) Have fun! Your health and fitness will improve if you are having fun because you will stick to your exercise program.