Yoga Revelation ABS workout - Full 30 minute routine - eFit30

Check out our latest post on the eFit30 Gym Chanel. 30 minutes of Yoga with Valerie Goodman.

Valerie Goodman is the founder of Yoga Revelation. She is passionate about teaching and practicing yoga from the heart. She is a certified yoga instructor and currently teaches at the YMCA and has a private client business. She has taken advanced training to teach Yin Yoga, Yoga for MS, and advanced training from one of the most respected yogis in the world, Ganga White. She wants you to know that if you can breathe, you can do yoga...don't worry about flexibility...it comes. It is on her "bucket list' to visit Australia and would love to share the great energy by leading some yoga classes while there!
Want More? Hit the like button on You Tube to encourage Valerie to upload more routines for us..


Feel better 30 minutes from now eFit30. www.eFit30.com

What is the best way to get great abs and realistically how long does it take?

 



All the research says that we humans can't spot reduce our weight so please bear this in mind if you're trying to shape up any particular body part. This aside, the best way you can prepare your body for a six pack is to find exercises/activities that target that area, in your case for example, crunches and/or paddling, and combine these with 2-3 cardio sessions per week to reduce overall body fat. Weight bearing activities that make you huff and puff are best. Of course, you can do all of the above but if your workouts aren't enough to burn off the amount of food you're eating each day, you'll still never see your abs. This is called the energy balance. Get interested in what you're putting in your mouth and the kilojoule value of your food. The problems usually start here. As for how long it takes, it depends on so many things - your starting weight, whether you choose to combine your exercise with a healthy eating plan, your metabolism, where your body chooses to drop weight from first, your starting level of fitness - to name just a few. Congratulations on taking this first step. It's well documented that excess stomach fat is not good for long term health.

Answered by: Efit30

Harvard Researcher - Meditation study shows changes associated with awareness, stress

Participating in an eight-week mindfulness meditation program appears to make measurable changes in brain regions associated with memory, sense of self, empathy, and stress. In a study that will appear in the Jan. 30 issue of Psychiatry Research: Neuroimaging, a team led by Harvard-affiliated researchers at Massachusetts General Hospital (MGH) reported the results of their study, the first to document meditation-produced changes over time in the brain’s gray matter.

See full article here http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/ 

Are you having trouble relaxing and getting to sleep? Try this eFit30 breath meditation before you go to sleep to lower your anxiety and help you relax! or do it in the middle of the night if you must!

Tips and Tricks

Audio Workouts made easy

Grab yourself a set of Motorola S9-HD Wireless Stereo Headphones and make your portable training experience complete.

These are a great way to totally make your routine hands free and will work with the iPhone and the iPad.

We have been using these with the spin class for several weeks now and they are awesome, you can even answer the phone, if you really have to during your spin class.

Give it a go! P.S. we bought ours on eBay from an Australian store.



 Buy it on eBay here http://stores.ebay.com.au/evolution-cellular
Paste the link below into your browser to see headset on the motorola website.
www.motorola.com/staticfiles/Consumers/global/flash_content/microsites/s9hd/index.html

10 Handy Hints for Weight Loss.

There are many diets, pills and potions that promise quick weight loss but unfortunately they do not provide long term success. These fad diets are also difficult to maintain. The key is to be sensible. Change your lifestyle don’t go on a diet. Incorporate exercise into your day. Every little bit counts. Can you do without that bowl of dessert? Try a yogurt or healthy smoothie instead.

Tips and Tricks.

1. Drink more water every day. Cut out the soft drinks, fruit juice and cordial. They are full of sugar and empty calories. Try to drink on average 8 glasses of water a day. Sounds a lot? Try one before and after a meal or have a bottle nearby and sip throughout the day. If you do drink tea, cut back on the sugar or try herbal or green tea instead.

2. Cut down on those “white” or refined foods such as white bread, biscuits and white rice. Yes yummy I know but these carbs give a quick sugar release and don’t keep you satisfied for long. Try low GI foods instead such as whole grains, brown rice and sweet potato. These will keep you satisfied for longer and help curb those sugar cravings.

3. Decrease your portion size. Amazing how big our portions have actually become and we still eat it all. Try using a smaller plate, increase your serve of veggies or salad and add a small portion of low GI carbs such as sweet potato. Your protein serve should be about the size of a deck of cards. (Jo Beer – Nutritionist and Diabetes Educator from Revitalise has an excellent portion plate that comes with the 6 week Revitalise program)

4. Decrease your intake of Saturated and Trans Fats and watch out on labels for Partially Hydrogenated oils. Saturated fats can be found in animal products such as meat, eggs, dairy and seafood. Don’t stop eating them but watch your servings and try trimming the fat off your meat and choosing lean cuts. Choose low fat dairy instead of full cream. Avoid processed and packaged food with all that Palm oil. Instead look for polyunsaturated or monounsaturated fats such as olive or canola oil. Try using avocado instead of butter in your sandwich and have small snacks of nuts such as almonds instead of reaching for that biscuit.

5. Eat slowly. Chew your food properly. Sounds simple but really many of us are in such a hurry we shovel our food down without even enjoying it. Take your time and your body will get a chance to register that it is full before you shovel in the second plate!

6. So you are still hungry and having a sugar craving after dinner? Try having a yogurt or making a healthy fruit smoothie with low fat milk and yogurt. This should help curb your sugar craving.

7. Non Negotiable 30 minute walk a day. Walking does not get your heart rate up and racing but it is a simple thing that anyone can do. Getting into the habit of 30 minutes every day is important and is not unrealistic. Increase your activity, park your car that bit further and walk, take the stairs, walk the kids to school or get up from your desk during the day and go for a walk.

8. Fit in some form of weight training 2 to 3 times a week. Many women are scared of weight training but you don’t have to lift huge weights. Using moderate weights increases your muscle mass which in turn increases fat burning. Not to mention it improves your strength and tone. Maybe even incorporate small hand weights into your walk and move those arms.

9. Be smart when eating out. Don’t stop eating out altogether you can still have a nice meal, just go for the healthy options such as grilled fish, avoid chips have veggies instead and ask for the sauce on the side.

10. Last but not least this has to be a realistic and sustainable change. It is a long term plan not a quick fix, so don’t deprive yourself. If you have been eating a healthy diet there is no reason why you can’t enjoy the occasional glass of wine or that yummy dessert. Make it a treat and you will enjoy it so much more.

All sounds very easy but it is difficult to break those habits when you are in a hurry and don’t have the time to make healthy meals. So be prepared, organize yourself and plan ahead. Have a list at the shops so you don’t just snatch and grab whatever is quick. Healthy meals can be quick and easy and you don’t need to be a gourmet chef!!

What is Pilates?

Pilates is a form of exercise that was developed in the 1920’s by Joseph Pilates. Like many things it was an invention born of necessity. While in a forced internment camp during WW1 he began to develop floor exercises. He started to work with other detainees rehabilitating them with his newly developed methods. These exercises are known more commonly today as Pilates mat work.

Types of Pilates

Mat – based Pilates is the most common form of Pilates. It involves a series of exercises that are performed on the floor using your own body weight and gravity to provide the required resistance.

Equipment - based Pilates uses specific equipment designed to provide resistance and is very popular amongst physiotherapists for rehabilitation work. The “Reformer”, for example, is a moveable carriage that you push and pull along the floor.

Pilates is a wonderful non-aerobic form of exercise that can be easily modified to suit a wide range of people from beginners, seniors, people in rehabilitation for injury, pregnant women and the more advanced exercisers. It can be a safe and challenging exercise routine for anyone.

Why is it Good For You?

The central aim of Pilates is to strengthen the “core/spinal” muscles that are deep in the abdomen and back. These are the internal muscles we don’t see, that give us our core strength and stability. They are responsible for good posture, while helping to prevent injury. It is for this reason that Pilates is often used successfully to treat back pain or injury.

As the core muscles are strengthened and your stability improves, the pressure on the back is relieved, the body moves more freely and is less likely to suffer injury. Whilst developing and stabilizing the core muscles, Pilates also focuses on strengthening and stabilizing the pelvic floor. This makes it a great pre and post natal routine as the pelvic floor is often overlooked. When used on a regular basis Pilates transforms the way your body looks, feels and performs. It builds strength without the excess bulk, strengthening and elongating muscles, creating a sleek, toned body with slender thighs and a flat abdomen. It teaches body awareness, good posture and easy, graceful movement.

Pilates Workout.

A typical Pilate’s workout includes a number of exercises performed at low repetitions in sets of five to 10, with session lasting up to 45 to 90 minutes. Each exercise is performed with attention to proper breathing techniques and abdominal control. The quality of each posture is more important than the number of repetitions you can do or how energetically you can move. In order to gain the maximum benefit, you should do Pilates at least two or three times per week. You will notice postural improvements after 10 to 20 sessions.

Key Principles.

Pilates focuses on awareness of breath, alignment of the spine and the strength of the “core” muscles. There are six main principles that are the keys to progress.

1. Centering: Pilate’s exercises are sourced from the body’s centre which is the powerhouse area between the lower ribs and pubic bone.

2. Concentration: If one brings full attention to the exercise and performs it with full commitment, maximum value will be obtained from each movement.

3. Control: Every Pilates exercise is done with complete muscular control. No body part is left to its own device.

4. Precision: In Pilates, awareness is sustained throughout each movement. Maintain proper form throughout each movement for safe, effective results.

5. Breath: Joseph Pilates advocated thinking of the lungs as a bellows -- using them strongly to pump the air fully in and out of the body. He emphasized using a very full breath during the exercises. Full inhalations and exhalations are important because they aid in movement control during difficult abdominal exercises. Avoid holding your breathe at any point during your workout.

6. Fluidity: Pilates exercise is done in a flowing manner. Fluid, continuous movements are goals applied to all Pilates exercises.

General Cautions.

Although Pilates is a low impact form of exercise, certain people should seek medical advice before embarking on a new program, including:

• Pregnant women.

• People aged 40 years or more.

• People with a pre-existing medical condition such as heart disease.

• People with pre-existing musculoskeletal injuries or disorders

• Anyone who has not exercised for a long time.

• Those who are very overweight or obese.

Where To Get Help.

• Your doctor

• Pilates teacher

• Pilates-trained physiotherapist

Have a look at our latest Pilates videos on Efit30, our Pilates instructor is very experienced and has some excellent routines and can answer any questions you may have.

How Do I... Address My Thunder Thighs?

Address My Thunder Thighs?

The lower body is traditionally a big trouble spot for most women and if the words "thunder thighs", "saddlebags" or "tree trunks" are familiar to you, read on. The hips and thighs seem to be the final resting place for cheesecakes and burgers, but there's an evolutionary reason for it. When we were cave dwellers we needed fat storage to survive food shortages and unpredictable weather. Women with more lower body fat tended to survive harsh periods better and consequently, passed these genes down the generations.

But things have changed - food is everywhere and our bodies haven't caught up with the times. Our new challenge is learning to say "no" to too much food. For toned, sleek legs try and ensure that 80 percent of everything you eat comes straight off the land and onto your plate. Avoid super-sized portions and the temptation of extra salt and sugar. Combine this with a targeted exercise programme like this, 3 times each week.

DOUBLE LEG LIFT

Lie on your left side, propping yourself up on your left elbow. Raise your right leg a foot off the ground, then raise your left leg to meet it. Hold for 2 seconds then lower each leg separately. Reps: 10-12 each side.

LUNGES

Stand, holding a full drink bottle or hand weight in each hand, arms by sides, feet hip width apart. Take a big step forward with one foot, lowering the opposite knee to the floor before pushing back up. Reps: Alternate legs for 12 lunges.

INCLINE WALK

Using a hill or treadmill, walk 15 minutes on an incline of at least 10-15 degrees. It may sound simple, but after 5 minutes you'll be wondering if you can go the final 10.

CALF RAISES

Find a step and for extra oomph, hold a weight in each hand. Stand on the step and position your feet so that the heels are slightly off the edge. With weights by your side, push up onto your toes then return to the start. Reps: 10-20

STANDING ABDUCTION

Stand side-on to a wall, using your left hand for balance. Take your almost-straight right leg out to the side as high as you can without moving your upper body. Pause, return to start. Reps: 10-12 times, then change legs.

SQUATS

With weighted hands and feet shoulder width apart, lower yourself until your thighs are almost parallel to the floor, before standing up. Lose the weights and hold the back of a chair for balance, if you need to. Reps: 10-12.

Did you know that approximately 85 percent of women are affected by cellulite? Our fitness professionals are frequently asked if exercise will help with cellulite loss and to be honest, there's no straight answer. For some women the answer is yes, while for others the dimples may worsen.

A 2006 report in "Plastic and Reconstructive Surgery", the official journal of the American Society of Plastic Surgeons, noted that women who lost larger amounts of weight and lowered their percentage of thigh fat, experienced the greatest improvement in cellulite. Surgeon, Dr John Kitzmiller, says: "Cellulite is not specific to overweight people, but excess weight may worsen the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."