Great work tonight guys in the 10 Lashes workout!
The weather may be cold, but that doesn’t mean your fitness needs to stop, anyways we just work harder to get warm 😜
Join me back on Thursday night for another great Metafit workout 💪
The cards ♥️♠️♦️♣️ decided the repetitions in today’s bootcamp session
For more information please visit our website https://upandoutdoorfitness.co.uk or If you would like a FREE taster class then contact 07708922792 or email firstname.lastname@example.org
Why do we start with a jog in most of our classes as a warm-up ? .
A thorough warm-up helps increase the blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury and often, improved performance.
■ Benefits: .
▪Increased Muscle Temperature — The temperature increases within muscles that are used during a jog. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way, both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less. .
▪Increased Body Temperature — This improves muscle elasticity, also reducing the risk of strains and pulls. .
▪Blood vessels Dilate — This reduces the resistance to blood flow and lower stress on the heart. .
▪Improve Efficient Cooling — By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the workout. .
▪Increased Blood Temperature — The temperature of blood increases as it travels through the muscles. As blood temperature rises, the binding of oxygen to hemoglobin weakens so oxygen is more readily available to working muscles, which may improve endurance.
It's not a good idea to stretch cold muscles, so don't start with stretching. Do about 5 to 7 minutes of light aerobic exercise to loosen up your muscles and warm you up for your workout.
This babe 💕 @reneemitchell recently took out first prize for the second time in our weight loss challenge !!! Here she’s collecting her prize program valued at $600 🖖🏼✨ Congratulations Renee, you’re a gorgeous human ! Thank you for allowing me to be your coach 💕
🎉GET EXCITED- $1000 worth of prizes!!!🎉
I can now confirm all the awesome prizes for the EmbraceFit 10 Week Winter Body Transformation Challenge which have been generously donated from local business 🙏🏼
1 x Hair Makeover at Golden guillotine, Coolum Beach.
1 x Family Photo shoot in-home or on location plus 40+ digital files on USB by
TRIBE Lifestyle Photography.
1 x Garage door or gate service by OPS Services + 10% off parts. $110 value
1 x 1 Hour Deluxe Facial
1 x 1 Hour Hot Stone Massage
at Tracy Elizabeth Beauty Treatments, Peregian Springs.
1 x Goddess Package (Lash tint, Brow Wax, Brow Tint & Spray Tan)
1 x Glamoureyes Package ( Brow Wax, Brow Tint & Lash Tint)
at My Little Beauty, Mount Coolum.
1 x Studio photo shoot at Domonic Photography, Peregian Springs.
It’s not too late to secure you spot.
Challenge starts 1st June- August 11th.
Contact me for information.
☎️ 0405221105. .
. @mylittlebeautystudio @golden_guillotine @tracyelizabeth1983 @tribelifestylephotography @domonicsphotography
Great class last night with the Make Fit Happen Squad! Great energy, nothing left in the tank and many happy faces (realising they had survived)! 💪👍
This is not your typical boot camp, Surbiton, get involved!
Indoors, every Monday and Wednesday.
* Outdoor classes coming SOON!!!
Quick start into the busy week after bank holidays. You know that I love kettlebells so there we go here with Quick 12 min AMRAP:
1. 20 Kettlebell Swing
2. 20 Jump ropes
3. 20 Kettlebell Push Press
We are continuing exercises for 12 min as many series we can. Don’t forget to do proper warm up and at the end cool down.Enjoy and pump some iron today;)💪🖤
There is so much SICKNESS around at the moment, I feel I would share some insight on what helps me!
Now I’ve been through the whole having glandular fever, I CONSTANTLY had tonsillitis, and was ALWAYS SICK. This was when I was partying a lot, eating crap and super stressed. Even actually when I was doing my first challenges I’d be sick all the time.
Now, I’ll jinx myself 😂😂 but I’m hardly ever sick, and when I am, it’s a cold that lasts a week if that.
So what helps?
A) I am a massive believer in REST. I know when my body feels run down. I’m exhausted, I’m tired and cranky, and my throat is the first place I’ll feel it. So I rest. If I feel like training I will, but if not, I won’t. I’ll get heaps of sleep and push all my errands and work to the next day.
B) I personally do not believe in ‘sweating it out’ at all. Only because I use to do this, and guess what? My sickness would HANG AROUND FOR WEEKS. And I’d keep getting run down, wouldn’t completely recover and would get sick straight away again. This is what works for ME.
C) Mind over matter. I 100% cannot get sick because no one can really cover me. I can’t call in sick on myself 😂 because I work for myself. So mentally I tell myself it just can’t happen. I’m not getting sick.
D) I take heaps of triple strength garlic and horseradish tablets to boost my immune system. Whether this just has a placebo effect on me or not - I swear by them.
E) heaps of veggies, meat, good food and water!
F) oh and avoid going out and partying! This always seemed to set me off!
Hope these tips help and I hope even more I haven’t just jinxed myself 😂I felt yesterday I was getting sick; so I spent a lot of it resting in bed. Feeling heaps better today! 👊🏼