This week’s body blast workout

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This was an epic workout. 2.5 hrs of strength training plus swim and steam. Covered all basic elements! Aristotle would be proud. That’s the whole in holistic: strength, cardio, air, earth (gym floor) and WATER. Lifting the body out of gravity and floating about in the pool after compressing it with loads of weights = BALANCE.

Swimming also allows you to see how hard you’ve worked and grounds your energy. Your muscles are on fire after repeatedly going to failure with weight training. Water brings them back down to earth, calms them and helps YOU acknowledge just how tired you are. (I think this can help avoid injury by not overdoing it later on in the day.)
1604-pool

If swimming isn’t your thing just getting in the sauna, jacuzzi or steam can have a similar grounding effect. Alternate hot (sauna or steam) with a cold shower (breathe through it! ūüôā ) and your skin feels mwah! No words. 

Lungs, heart, stomach: all key bodily organs feel clean too! The best beauty and skin care products are: workout, swim, steam, cold shower and use natural oil on your skin whilst in the steam (olive oil, coconut oil, avocado oil). You won’t need any creams or foundations after and your skin will feel super soft.

Alternating hot and cold is an age old technique, ancient even, for aiding recovery from intense workouts, flushing away toxins and lactic acid. It feels incredibly detoxing to do it. Like it’s cleansing glands and rebalancing the nervous system (emotions too).

In cold season I’d do a workout like this no more than once a week if I’m dancing at the weekends and want to do classes like gymnastics as I need to be able to move lol! This sort of workout changes you, grows muscles, burns fat, challenges your psyche: it’s what’s known as a ‘beasting’ ūüėĄ. Body should be aching for days. You have to eat loads of extra protein, carbohydrates, fat and nutrition (as it affects your immune system too). You will be tired and unable to do everything you normally do, so account for it and do sedentary work the following day, even restrict socialising as you will be tired and need to rest.

(I trained on weds, I’m editing this Sunday morning and my body is still tired! Didn’t go out last night because of this workout.)

I went to my max for my energy levels this week. Only done squats every fortnight this summer as I play outside as much as possible. So the weight feels low. Enjoy. (more info on food for training Food Diary ‚Äď what do YOU need to eat?

Barbell Squats

20kg 25 reps

40kg 20 reps

50kg 12 …

60kg 10 reps 4 sets

70kg 7 reps 2 sets

60kg 10 reps

50kg 10 reps (140)

Cardio

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10 min fast run 

Olympic Rings play around, leg raises upside down, turning body as repsetc

Chest press 

20kg 25 reps

30kg 10 reps 

35kg 5 …

30kg 10

20kg 15

Leg press (kinda lying down)

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40kg 20 reps 2 sets

80kg 10 reps 2 sets

90kg 5 reps 2 sets

100kg 5

Adductor 

40kg 10 reps 3 sets

Abductor 

40kg 10 reps 

60kg 10 reps 3 sets  

Deadlift 

25kg 10 reps 2 sets

40kg 5 reps 4 sets 

Rings play around 

Cycle 

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2.6km 8 mins. Go in at highest level possible around 44 RPM (yes slow and deep!) as I warm up I push the level to the max (on the ….. bikes) then cool off when I can’t take it anymore. 

Big Machines

Shoulder press 

40kg 5 reps 3 sets 

Low row 

40kg 10 reps 3 sets 

Abs 

Weighted twist 10kg 20 

Crunches 100 10 slow 10 fast

Weighted twist 10

V sit 20

Sit up 25

Leg raise 25 (100)

Splits 

1.5 min each side 

Weighted twist 10

Crunches 50

Straddle split 45 sec 

V sit 20

Sit up 10

50 crunches 

Weighted sit up

Bits and bobs

Handstand 1 min

No handed headstand against wall 2 min

Handstand half press up.

2.5 hours

 

 

 

CORE workout

Straddle Pike Core

Client Sophie has advanced to the deep stuff. Oh yeah. Today we worked on Silent Strength. The Yin of exercise. SLOW movement. Everything is about speed these days. I’m into form and core developing alongside¬†speed and power. Speed and power on their own lead to injury.

So we did suspension training, dance conditioning, deep stretches and inversions very very slowly. Poise, form, control, consciousness, feeling the minutiae of muscles, ligaments, weak spots, working out who you are physically!

The slow movement movement….

A session like this can be adapted to all levels and is offered as part of the journey you’re taken on when you buy a series of sessions.¬†Sophie started out this journey like everyone else just looking for weight loss but after 18 months is on a new dimension of body strength and fitness. Although most people come to me wanting high intensity¬†sessions to get rid of the fat quickly, the value of spending time holding positions and developing deep core strength is critical for long term health,¬†fitness and peace.

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Ginger: cheap soother for winter blues

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Ginger is more than a super food, it’s a wonder food. If your immune system is down, you’ve got a cold, cough or sore throat get the ginger in!

Ginger has been used in a wide range of cultures old and new to help with loads of conditions. Google it and have a look. Here’s a few:

1) circulation
2) stomach upset
3) respiratory problems

Check this article out (http://www.greenmedinfo.com/node/83545) for a full list of conditions (and references) that ginger can help with. It’s overwhelming.

I use it like a sweet as soon as I feel under the weather and can feel it’s benefits straight away. Keeps my throat warm when I’m out training clients.

There’s many ways you can serve it up:

1) cough sweet: chew it raw like a sweet and let it sit in your mouth releasing it’s juices gently into your throat and digestive system.

2) tea: chop it and let it simmer gently for 15 mins or longer till ginger has seeped into water. Wait till it cools and add honey and fresh lemon.

3) cooking: add it to stews, stir fries, cakes.

The beauty of ginger is it’s cheap and easy and doesn’t do you any harm so try it!

Go see a medical professional if you think you’re ill.

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Size 18 to a size 14: Marie’s story

Outdoor Adidas gym in Homerton.

Outdoor Adidas gym in Homerton.

Running in Wick woods. Beautiful green space in Hackney Wick.

Running in Wick woods. Beautiful green space in Hackney Wick.

Marie has been training with me in East London since October. We’ve been doing outdoor fitness sessions once a week including: running, skipping, outdoor gym (assisted chins, pull ups, leg raises, dips), TRX and weight training.

It’s a joy to announce she’s gone down from a size 18/20 to a size 14! And has lost 10cm off her waistline.

It’s not just the 60 min training sessions we do each week that have contributed to her fitness it’s her attitude! After she was diagnosed with diabetes earlier this year Marie has transformed her diet. Her food and nutrition ideas are a massive inspiration to me. Check out her instagram account here:¬†http://instagram.com/mijosy

She’s also been training at home 3 times a week doing free weights, skipping and yoga.

So exciting to watch the progress, see how her amazing attitude transforms her body as well as inspire me with her recipes!

If you want to buy personal training sessions for a Christmas present get in touch! 30 min free consultation and food diary analysis included in all multi buys. Prices are as little as £40 an hour if you buy ten and can be split with a friend for no extra cost.

http://www.ionapt.com

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Salt Bath: age old recipe for muscle recovery.

It’s heaven and it works. If you’re muscles are tired or tight, joints aching or just feeling a bit toxic and weird¬†a salt bath can help.

2 Cups of Epsom salts

1 Cup sea salt

1 tablespoon of bicarbonate of soda

Essential oils of choice; lavender, geranium.

1 tablespoon of raw virgin coconut oil or olive oil

Epsom Salt is¬†hydrated magnesium sulfate and in a hot bath you’re able to absorb the magnesium through your skin. Magnesium is often deficient in Western diet (you find it in raw greens). There’s loads of health benefits associated with increased magnesium levels.

Relax muscles, better blood sugar regulation, aids release of toxins, relieve stress, reduces inflammation. If you’re interested in chakras and auras, salt baths help cleanse you of other peoples vibrations.

Bicarbonate of soda is another old remedy. It can be used for almost anything; cleaning the house, washing clothes, removing odours as well as softening and cleansing the skin.

If you’re training regularly and are under pressure to recover and be in top shape, try including a salt bath into your training schedule. When I feel exhausted, toxic with¬†over tired muscles a salt bath helps me recover twice as fast. It’s incredible. You can also try grounding‚Ķ (talk more about that soon)

Having a bath is also the perfect place have a go at letting go. Before you know it you might be meditating. Take a few minutes to allow yourself a chance to not worry about ANYTHING.

Make training fun

Pavillion Cafe Victoria Park

Pavilion Park Cafe Victoria Park

Getting training going if you’ve had a break or are starting out (even if you’re training hard but getting bored) has a lot to do with making it fun. Start to lose the bad associations with exercise and make some positive ones.

For example I love a really well made coffee. So I train in an unconventional way that helps me get going in the morning, brightens up my day and takes away the chore element of training. I plan the run to call by my favourite coffee spots and incentivise myself by knowing: a) I have a nice coffee waiting for me so get out there! And b) after I’ve had the coffee I’ll get a buzz from a full on training run!

I’ve not met many runners that do this! The pre coffee run is a warm up and the post coffee run is training. I get a high from coffee and running/training/dancing. It’s a cardio buzz as well as making use of any adrenalin from the coffee in a constructive way.

If you’re having trouble getting motivated have a think about what would make you get out there. It’s ok to make training fun and integrate it into the things you enjoy. Don’t worry if you train in a different way to others, everyone is at different stages. All that matters is you try and do something towards your inner goals. And that’s it. You will feel good about it after and so the positive spiral begins.