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Move 123 offers an extensive library of innovative, motivating and high quality exercise classes that cater to all fitness levels and have been designed with both the member and club in mind!

Friday, 30 December 2011

Happy New Year, year of the Dragon!

Here are some questions and answers from the eFit30 website from this year. Have a Happy and Health 2012 from us at eFit30!

Q: What Full Body routines choose and how to combine them in a weekly basis?

A: Full body routines by definition are designed to help your entire body. So any combination of these will be ok. What I would suggest is that you combine this with cardio exercise, like cycle class or a jog. What you are looking for here is to maintain your heart rate over 120 for at least 20 minutes.

Q: What exercise is best to lose your love-handles and belly?

A: Unfortunately there is no quick fix or easy solution to losing weight. It is very easy to get caught up in our very busy lives and not take time out to look after ourselves. You need to schedule in some time for exercise at least 4 days a week for 30 minutes. Make it like an appointment that you can't cancel. Make it a realistic time and then even if you only walk for 30 minutes to start with it is something. (Try one of our beginner pilates routines you can do at home of an evening.) You just need to get in the habit of making that time for yourself, you will feel much better. Then look at what you are eating. Make sure you have healthy snacks and fruit in the fridge cut up ready for when you want that quick fix. It is easier to be healthy when your food is pre prepared. Get rid of the high calorie processed snacks. Then look at your portion sizes. Try increasing your vegetables and salads and make sure you are getting your serve of protein. Cut back on the size of your meals. Don't skip meals and drink lots of water throughout the day. It can be done with a little planning and it is better to start out feeling fit and healthy for pregnancy! Good Luck.

Q: After having babies I've found it so hard to lose the belly fat.. Its really depressing to look at yourself and your a size 10 to 12 and i look like I'm still having a baby What can i do ??

A: By Susan Peach A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra pounds would hurry up and disappear! While it won’t happen overnight, these six simple tips can help you lose that extra weight in a healthy way. 1) Try to relax and don’t be in too much of a hurry to lose your extra pregnancy weight. Remember, it took 9 months for you to put it on, and you should give yourself at least half that amount of time to take it back off. In fact, eight to 12 months is not an unreasonable amount of time to give yourself. And even if it does take a year to get back to your pre-pregnancy size and shape, those pounds are all the more likely to stay off because you’ve lost them gradually. You definitely should not be thinking about weight loss at all in the early post-partum weeks. Your body needs this time to recover from giving birth, readjust to its pre-pregnancy state, and establish a milk supply for your baby. Besides, most new moms find that a fair amount of weight tends to melt off all by itself in these first few weeks as excess fluids retained in late pregnancy are gradually shed. Remember that gradual weight loss based on sensible nutrition and enjoyable physical activity is the best path to permanent weight loss. This applies whether or not weight gain is due to pregnancy, but when you are dealing with all the changes and adjustments that come with having a new baby, it’s all the more important to take a slow and steady approach so you don’t add to your stress level. And speaking of stress, recent research shows that when you’re stressed, your body releases hormones that can contribute to weight gain. So try not to add to your stress level at this time by putting unreasonable pressure on yourself to lose that extra weight too fast. Instead, take a long term approach and be sure to incorporate some kind of relaxation into your day, whether it’s having a nap, a warm bath, or receiving a relaxing back massage. 2) Eat well and nourish yourself with healthy foods so you’ll have the energy you need to care for yourself and your baby. If you restrict your calories you’ll probably get tired, cranky, and lose energy, making you less apt to exercise and less able to take good care of your baby. Cutting back too much on your caloric intake can also sabotage your weight loss efforts by forcing your body into “starvation mode.” When your body isn’t getting enough fuel, it becomes much more efficient at using what you do give it, so that over time you will actually gain weight rather than lose it. You are much better off to eat well and get regular, moderate exercise to help shed those extra pounds. Remember though, that there is a big difference between eating and eating well! If you eat nourishing foods you will probably feel full sooner and you will likely need fewer calories than if you eat “empty calorie” foods like white bread and french fries. Eat a variety of healthy foods, including plenty of fresh fruits and vegetables, and make sure you are getting a proper balance of the major nutrients (protein, carbohydrate and healthy fats). You may want to talk to your doctor or midwife about continuing to take your pre-natal multivitamin, or other supplements, at least during the immediate post-partum period. see this link http://www.christian-mommies.com/ages/babies/winning-at-post-natal-weight-loss-six-simple-strategies-for-new-moms-part-1