1a. More (B&W Edit) – Spice Club
1b. Rolling In The Deep (Technoposse Remix) – Fizzy Deejay
2. Frozen – Big Fiesta
3. What’s Up? (Dougal & Gammer Hardcore Mix) – DJ Destiny
4. Let It Die – Kartsy Wolfbain
5. Nessaja (Breeze Remix) – Scooter
6. Gimmie Dat – Ciara
7. Eye Of The Tiger – Uprising
8. You’re The Feeling (Exclusive HN Mix) – Heaven 7 vs Al Storm
9. Pause – Pitbull
10. ISHFWILF – Disturbed

This round of new releases will be rolled out across the UK in December 2011 and launched in clubs January 2012.

Big thanks to the fab dude that is Glen Stollery for having the most up to date info!

Warmup: Resuscitate Me – September
Squats: The Edge Of Glory (Glory Mix) – Red Beans & Rice
Chest: Smells Like Teen Spirit – Ninth Immortal
Back: The Tide – Twilight
Triceps: Till The World Ends – Britney Spears
Biceps: Eye Of The Tiger – Altiyan Childs
Lunges: Fading Like A Flower (Club Radio Mix) – Dan Winter
Shoulders: Hands Up! (Sample Ripperz Remix) – Jens O
Abs: Rolling In The Deep – Colourbox
Cooldown: Fade Into Me – David Cook

This round of new releases will be rolled out across the UK in December 2011 and launched in clubs January 2012.

Big thanks to the fab dude that is Glen Stollery for having the most up to date info!

Tai Chi Warmup : Forever Lost (Conjure One)
Sun Salutations : Get Some (The Influence)
Standing Strength : The Last Dance (Radiator Of Elegance)
Balance : I’m No Angel (Suburban Shorn)
Hip Openers : Love, Love, Love (Avalanche City)
Core – Abdominals : Lost In The World (de la Roche)
Core – Back : Science & Faith (The Script)
Twists : Secrets (Fundamental Envy)
Forward Bends – Hamstrings : Still Here (Natasha Bedingfield)
Forward Bends – Hamstrings : Scarlet (Brooke Fraser)
Relaxation : Deep Rest (Richard Maddux)
Meditation : Pure Light (Richard Maddux)

Big thanks to the fab dude that is Glen Stollery for having the most up to date info!

Some of these links are directed to original artists, the release has some cover versions that will be more upbeat and suited to BODYATTACK – so these links are to give you a taster!

BODYATTACK 75

Warmup : Give Me Everything (Sunny Dee Remix – Jason Born)
Mixed Impact : Party Rock Anthem (Party Playaz feat. The Rocks)
Aerobic : Freakin’ Perfect (Flo Drive)
Plyometric : Party Over Here (Dan Winter)
Upper Body Conditioning : Sweat (Duration Plus)
Running : Night Nurse (Studio 88)
Agility : We No Speak Americano (Mario vs Global)
Interval : Fallin’ (Barley Remix – Breeze vs Barley feat. Taya)
Power : Fading Like A Flower (Sonitus & Daniel P Remix Edit – Vegas Crashers)
Lower Body Conditioning : The Edge Of Glory (Southern Light)
Core Conditioning : Own This Club (DJ Marc)
Cooldown : Telling The World (Logan S.)

This round of new releases will be rolled out across the UK in December 2011 and launched in clubs January 2012.

Big thanks to the fab dude that is Glen Stollery for having the most up to date info!

There will always be pros and cons of both options. This post focuses on the benefits of training in the morning.

Training after you go to work can mean hitting the gym at the busiest time and not getting the equipment you need. Training in the morning has LOTS of benefits.

Firstly, training in the morning will free up the rest of your day, allowing you to focus on work and enjoy your evening.

By completing your workout in the morning, you’re guaranteeing that you’ll actually do it. How many times do you think gym goers step in to their car to go to the gym after a tiring day at work and decide to skip it and drive straight home?

In the morning, your body and mind are fresh and ready to hit the day. Exercise increases mental insight. By training in the morning, you’ll wake up faster and be mentally alert. A good morning workout provides that rush of adrenaline and a sense of accomplishment that will stick with you throughout the day.

Both strength and cardio exercises boost metabolism by increasing your calorie burn even AFTER your session is done. You can get the most out of this by starting your day with a workout.

Here are three tips for your morning workout:

1) Respect your sleep pattern
Pack your gym stuff the night before and shut off all light sources, no TV, no computer, no phone. Throw an item of clothing over your alarm clock so you can hear it in the morning, and the light won’t bother you.

2) Don’t hit snooze
The extra 15 minutes of sleep you get isn’t deep or high quality.  You really don’t need it. I understand you might want it, but really, 15 minutes? It’s not going to be worth much physically. Get moving : ) When the alarm goes off, just get up, before long, it will become a habit.

3) Alternate the shower temperature (trust me on this one…!)
After  breakfast, (recommended porridge, eggs on toast,…) take a shower and alternate the temperature. Spend 30 seconds under hot water and 15 seconds with it ice cold. Repeat until you feel wide awake. Allow around 30 to 60 minutes for digestion before training and make sure to drink a glass of water.

I love the initial sessions with new clients, figuring out what their goals are, seeing and encouraging their vision. Amazing.

Something that is popping up a great deal at the moment is the balance between a healthy eating plan (NOT a diet) and exercise. A diet is usually short (to short-medium ish) term. In order for you to be successful at maintaining a healthy eating plan and exercise, you need to fall in to a daily habit, not one that you will change in a few weeks.

We make around 20,000 decisions a day (source: chit chat with another Personal Trainer! We could totally make MORE choices but we figured 20.000 was about the minimum…!). Most of these are about the food that we eat.Have a quick think about your day: choices for breakfast, snacks. A walk to the local shop, different food aisles and shelves. A choice for your lunch in a canteen / restaurant. Literally, hundreds of choices just for what you want to drink and how you take your coffee or tea! It’s a bit exhausting.

On top of all this, we are constantly hit with a barrage of information about food. The advertising, TV telling us what to eat, Personal Trainers offering advice (sound familiar?!) and health experts warning us about salt, fat, calories, portion sizes. Sometimes a bit too much to think about.

Having some form of system in place will help to cut through the bulk of info and leave you with the general, all over healthy eating tips.

Top Tips

Moderation is the key. One of the main reasons we tend to overeat is that we don’t pay attention to what we are eating and we don’t pay attention to our bodies when they tell us that we’ve had enough.

• Eat consciously and slowly
• Avoid taking second helpings at meals
• If you snack, empty the snack into a bowl so that you can SEE what you are eating

Timing is Everything Another key to eating moderately is to control when we eat. We now know that people are much better off eating 5 or 6 small meals a day. When you eat a large meal, your body can’t handle all the nutrition that is being taken in, thus much of it gets converted into fat and goes to waste. However, if you eat several small meals a day, your body will process the same amount of food more efficiently, resulting in healthy, natural weight loss.

It is also important not to eat before bed. Although late night snacking is tempting, it is one of the worst things you can do for your weight and your health. Try not to eat 3-4 hours before you go to bed, because anything you do eat will just get stored as fat while your body rests. Learn to enjoy the feeling of hunger when you wake up. Your body is telling you it’s ready to break the fast.

A little bit about WHAT you eat:

Breads, Rice, Potatoes and Pasta:

From this section you should be looking at around 4 small servings per day.

This is your main source of energy.

Fruits and Vegetables

From this section, you’re to be looking at 5 servings per day

You should have veg at every main meal, sometimes this isn’t possible, so introduce veg as snacks. Carrot sticks / celery sticks etc.

Meat, Fish and Alternatives

From this section you’re to be looking at 2 servings per day

Protein fundamental to recovery and getting you back into the gym for you next workout with muscles that are recovered and ready to function again

Milk and Dairy

From this section you’re to be looking at 2-3 servings per day

Natural unprocessed sources of protein, aim for low fat varieties

Fats and Sugars

This group should only make up 6% of your daily intake. They don’t provide nutritional benefit but I understand that they soothe a sweet tooth!

If you consume a mixture of foods from the first 4 groups as this will provide you with a wide range of nutrients that your body requires, you are reaching the right nutritional balance.

BODYATTACK is a sports-inspired cardio workout for building strength and stamina. The focus is on interval training as the programme  combines aerobic movements with strength and stabilization exercises.

I’ve been teaching for years, steadily increasing my fitness to teach BODYCOMBAT, then BODYBALANCE, then BODYPUMP. And now BODYATTACK. I can honestly say i’ve never worked so hard as I do in a BODYATTACK class. The music is awesome, the moves are fantastic and the atmosphere just comes together so well.

If you haven’t tried a class yet, i’d definitely recommend it. Make sure you let the instructor know if it is your first class, she or he will demonstrate lower options and keep an eye on you.

Enjoy!

The new releases are here, they are fun filled, hardcore and in need YOU! So get yourselves to the gym so that you can feel them for yourselves!

Monday of this week, I launched Body Pump 79 and Body Combat 49 back to back at Bannatynes in Manchester City Centre. They are a hardcore, positive and dedicated bunch, so I knew we were going to smash it! We well and truly did!

Whilst reading a few old posts, i came across a review of Body Combat 49 by Glen Stollery – pretty much says it all!