Friday, April 18, 2014

fitness

Last weekend the Flavourmag team faced wind, rain, hail, and mud, lots and lots of mud, all in the name of fitness.

We joined London leading fitness group Spartanfam on a 7.5k assault course in Essex called Mud N Madness. We faced ten tough obstacles for the annual challenge, these included archery, cargo ropes, river crossings and mud trails.

Spartanfam Founder, Chaka Clarke said: “Whether you’re an accomplished athlete or new to training, Mud N Madness is a great way to start the year feeling fit and healthy.

I personally am not an accomplished athlete or even been inside a gym so far this year, so was obviously a little nervous about the challenge. The Flavourmag team was made up of two teens, 15 & 16 who are both pretty fit and myself, a fully grown woman who I’ll like to add is not a fan of mud!
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It was a bitterly cold February morning , we strapped on our Mac Wet Gloves and grabbed a Vita Coco drink for hydration and climbed a hill to the start line. This is when the wind and the hail really started to whip into our faces and if there was anyway I could have backed out, this would have been it.

Spartanfam focuses their training in bodyweight so it can be done anywhere and be accessible to anyone, no expensive gym membership required. Training sessions generally take place outside and in all weathers, so the 100 plus, mixed ethnicity, attendees who regularly attend Chaka’s training sessions are used to battling the elements.

We set off going down a muddy hill on space hoppers which killed my legs and it only got worse from here. We clambered under rope nets, through concrete tunnels, ran across muddy trails and then the real challenges kicked in. Over army walls, running carrying beer barrels, kayaking and then, when you thought you were really really tired and couldn’t push yourself much further, the mud pools. If you had told me in advance that I was going to have to trek waist deep through pools of mud I probably wouldn’t have taken part.

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I crossed the finished line in 1h 32mins, totally exhausted and soaking wet and feeling completely exhilarated! Never mind that I was covered in mud, frozen and could hardly feel my legs anymore, pushing myself well outside my comfort zone, I realised I could do a lot more and a lot better than I had imagined. I’m a real girlie girl, I’ve never had mud in my hair or run fully dressed into a lake, but as my teenage team mates cheered me across the line (yep they finished well before me) I was proud of myself.image
Special thanks to Mac Wet Gloves for the awesome gloves that kept our hands from freezing through all the challenges and my manicure intact.

If you’re interested in training with Spartanfam they run sessions through the week across London. All ages welcome and youths train free.

Visit the website for full details
http://www.spartanfam.com/cometoclass

YouTube:        ChakaClarke
Website:        www.spartanfam.com
Twitter:        @Spartanfam
Facebook:       http://facebook.com/Spartanfam
Instagram:      @Spartanfam

If I had a pound for every time some guy asked me how much I squat, I’d be giving Donald Trump a run for his money. Don’t get me wrong, we love a guy who takes interest in our health, wealth and happiness. Just because you changed the word arse to glute doesn’t mean we don’t see through your tricks! Although I love the gym, it’s my haven, suggesting a date in Fitness First isn’t my idea of romantic! Funnily enough most of us actually work out to improve health, improve quality of live and in turn that means looking the best you can look….

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Swap selfies for sweat

Protruding gut, oversized arms and chicken legs… just don’t skip leg day. Bearing that in mind its not all bad we aren’t all stuck up our own arses!!!

Guide!

Take your heath seriously! But enjoy life too! Never neglect your fun side!

Don’t stalk us on twitter, instagram, or jam up our inboxes! We can see all those generic “you’re hot” tweets clogging up your feed! If you that is you then up your game!

Be original, we love to be feminine and treated like non-gym goers in our time off! Regular date nights, no matter how busy you are and time dedicated to just you two makes time more special in and out of the sheets!

Every girl loves a gentleman and to be treated like a queen! Make time for her let her know she’s on your mind! We love a ripped body but a kind heart and a man not afraid to show how much she really means to you will top the lot. Make her laugh, it takes more muscles to frown than laugh don’t be the cause of her having wrinkles!

Compliments and kind words always work! Tell her she looks great even when she looks like she’s been dragged through a bush backwards after a session at the gym!

Support our crazy-arse ideas, when we’re prepping for shows and shoots! The sign of a real keeper is someone who can deal with those 12 weeks of bag life, cold food and erratic behaviour when prepping for a show, shoot or any event. The more support you give the hotter the end result will be and the less earache you’ll get! It works both ways ladies! Show your man how much he means to you! compliment him, give him time and respect it works both ways.and most importantly listen to him

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In conclusion

Positive drive and good intention is essentially what we are looking for. No games, awful lines or fake personas, it’s not about the material things you have but what you can offer to a partnership … support each other … roll together… take on the world together!

Follow Jade on twitter @leylamartinezx | @beyondlimitsldn
Instagram @jademartinezx
Facebook @beyondlimitslondon

It’s a fact that entering into a relationship is a problem for your waistline. All the romantic dinners, wine, chocolates and other indulgences that go along with be being part of a couple cause us to gain upto two stone!

In a bid to address this I wanted to find some fun and calorie burning activities you can try with you other half.

We headed to the Snow Center in Hemel Hempstead, (not as far outside of London as it sounds) to try indoor skiing. Neither of us had ever been skiing, so we booked a private lesson with one of the centers instructors. On arrival we got kitted out in some quite unflattering ski suits, helmets and boots and were greeted by our instructor William.
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William was incredibly enthusiastic and chirpy and made us feel totally at ease as we entered the slopes. After showing us the basics he took us half way up the learner slope to give it a whirl. There were about three other instructors on the slope, so not too busy but it was mid week, early afternoon, so I’m guessing a quiet time.
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In our hour lesson we learnt how to travel down the slop slowly, how to turn and do little jumps. It was incredibly fun, learning something new, being active and falling down in the snow, was 100 times better than the usual dinner date. I’ll admit to being a bit rubbish and screamed a fair few times as I came down the slop but it’s nice to have your partner encourage and support you.
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After our lesson we retired to the ski lodge which overlooks the slopes for a late lunch and because you are outside london offers very good prices. You will be starving at this point, I’d recommend the jalapeño burger, which was huge and came with an abundance of sides, probably defeated the point of the weight loss side of the date but at least we broke even on the calories.

If you’d like to book a lesson at The Snow Center they start from £89 for a private lesson
You can ask for our instructor William who was an awesome teachers and lots of fun.

Happy New Year People! The start of the new year is the ultimate opportunity to undo the holiday damage, make a fresh start, and avoid the indulgences that have left you feeling less than confident about your body. To get results that won’t fizzle out before February, check out my tips below for coping with the challenges that often go along with a new quest to losing weight.

Confusion over which approach is best
The top question I’m asked these days is, “What should I do?!” Nearly everyone I talk to feels overwhelmed about the popular approaches others swear by, many of which are drastically different from each other. If a structured plan isn’t right for you, focus on committing to a few changes you know you can stick with, like trading fast food for quick homemade meals, ditching diet products, or consistently making simple swaps, like eating wholegrain bread instead of white.

Not losing weight fast enough

I know that seeing quick results is key for staying motivated, and feeling confident and inspired to stay on track, but it’s important to put numbers in perspective. If you don’t hit a double digit loss within a week, don’t assume that your approach isn’t working. So rather than getting hung up on numbers, focus on how you feel, whether your jeans fit looser, and how your body is changing, like clearer skin, less facial puffiness, etc

Bloating
One of the side effects of adopting a cleaner, healthier eating plan you may not expect is an increase in bloating. Upping your intake of fruits, veggies, whole grains, beans, lentils, and nuts, can mean a considerable increase in your daily fibre intake. Because fibre doesn’t get broken down and absorbed from your GI tract into your blood stream, it has to work its way through your system, which can take a few days. Eating fibre is also like strength training for your digestive tract, because your GI muscles have to contract to push the fibre through, to be eliminated. Continuing to eat this way consistently, and drinking plenty of water, helps to lessen the effects. Just remember that bloating has nothing to do with your weight or body composition.

Lack of support

This is probably the top barrier my clients face when trying to stick with a new lifestyle approach. Often significant others, friends, family members, and coworkers sanction skipping the gym, offer tempting treats, or suggest social activities that revolve around unhealthy patterns, like pizza, or chinese takeaway! If you find yourself in the same boat, seek out support where you can. Recruit another health conscious coworker to eat lunch with, connect with like minded friends via email, text, or online, and celebrate your own successes by giving yourself regular pats on the back or healthy rewards for getting through challenging situations.

Slipping up on difficult days

Regardless of how great you feel after revamping your eating habits and regularly hitting the gym, there are going to be days when you’ll want to give up. The truth is it does take more time, energy, and awareness to live healthfully. So after a stressful day, when you’re already tired and you still have to cook dinner, you may feel like throwing in the towel. Plus, we’re practically programmed from birth to turn to food as a way to soothe, escape, reward, and comfort ourselves – so when you’re mad at your boss or boyfriend, foregoing a healthy home-cooked meal and ordering a pizza instead kind of go hand in hand. When you feel that urge, reach out to your support systems, focus on the rewards of staying on track that go far beyond weight loss, like improvements in your mood, sleep, and self-confidence, and try to remember how great you feel when you’re taking care of yourself. If you still wind up falling off the wagon, start fresh the next day. Losing weight is about consistency, not perfection.

Feel free to get in touch if you have any comments/questions: rebecca@embracenutrition.co.uk

Follow me on twitter @EmbraceBex

Check out my website – www.embracenutrition.co.uk

Until next time…

Peace! x

Your New Years resolution was to lose weight, get healthy? You joined a gym and already losing motivation? Sounds familiar? The best way to over come the January hump and give your resolution a kick start is to set yourself a challenge and we’ve found just that.

Fitness fanatics and first-timers alike are set to flock to Upminster for a mud crawling, heart pounding and adrenaline-bursting obstacle course on Saturday 8th February.

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Held in association with leading London fitness group Spartanfam, ‘Mud N Madness’ will see participants face ten tough obstacles across 7.5km for the annual challenge. The unique combination of obstacles will include archery, cargo ropes, river crossings and mud trails, with a separate event for under 17s too.

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Spartanfam Founder, Chaka Clarke said: “Whether you’re an accomplished athlete or new to training, Mud N Madness is a great way to start the year feeling fit and healthy.

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“It’s not too late to prepare either, they’ve launched a special training programme across all our classes designed to help anyone get race-ready in time – whether you’re new to fitness or an accomplished athlete. Spartanfam is all about working together to achieve great things regardless of your ability.”

Spartanfam runs classes in athletics, gymnastics, plyometrics and calisthenics techniques underpinned by nutrition education across London. Visit www.spartanfam.com for more information.

Flavourmag will be entering a team so keep up with us on our training progress and success on the day. If you would like to join us you can book your place at Mud N Madness with the Spartanfam team, visit http://www.onestepbeyond.org.uk/mud-n-madness-adventure-race.php and quote ‘Spartanfam’. Tickets cost £20 for 11-16 year olds and £50 for age 17 and above. Spartanfam team members will benefit from free transport to and from the event(from London).

The one question I get asked about the most without doubt is how can I get the abs!? Granted I probably ask for that especially with my twitter name being Kirk_Abs_Miller!(which I must point out is only because Kirk Miller was already taken) Promise!Ha ha!

Get 75% off the Protein works SALE

Anyway let’s get back to the topic of abdominals or more commonly known as abs. I have seen thousands of videos, books and ‘wonder machines’ in my time all guaranteeing ‘the perfect abs’ if you buy their product. In truth most of them are a load of b#llocks generally aimed at people who through no fault of their own don’t have the first idea about correct training/diet and are merely lured into buying it because of the chiselled six pack of the model on the front of it. Before I go about giving my advice on ab training one thing I must point out is you CANNOT change the genetic make up of your abs, by that I mean the shape of them. Anyone who says you can is lying. They are pre-defined from the moment we are born. But we all have them, we CAN make them stronger and we CAN make them more prominent through exercise.

‘I do loads of sit ups, but I still can’t get the abs’ …This is totally irrelevant in your quest to get them if your body fat isn’t low enough. You could be doing a thousand sit ups everyday for the next year, if your a guy with a body fat of around 13% or more will never have a ripped six pack. I would suggest taking a look at firstly your diet, the likelihood is your either eating more calories than your body needs or your diet isn’t healthy enough. Just as importantly look at how your spending your time in the gym. Lifting a heavy weights training split should be your number one priority. Not only will you increase muscle mass and burn body fat during the session and days after, but most compound lifts such squats, deadlifts etc engage your core/abs with immense force throughout as this is of course where all our power comes from. Having said this, I am going to disagree completely with the ‘Abs are made in the kitchen’ quote. If your a genetic freak and one of the lucky few who never trains them, yet still possess a symmetrically perfect set of abs of equal thickness then what I’m about to write doesn’t apply to you!

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Yes, as I’ve just said diet and body fat are so important in achieving a good six pack, but if you want a GREAT set of abs you must train them and treat them like any other muscle. If you see a group of guys on stage or on the beach of equal muscle structure it’s the guy with the best abs that will stick out like a sore thumb. Train them heavy and ALWAYS start with lower abs/core. I am yet to see anyone with better developed lower abs than their top/middle abs. Just like you would with any other muscle group, the primary focus should be on your weakest part of the muscle, as the key to a great physique for me is proportion. Around 70% of any ab workouts I do would focus on lower abs/core before moving onto middle/top/core and of course my lower back to maintain a correct posture. Although squats, deadlifts etc work your abs/core they do not specifically isolate the way you need to if you want a great pack. Although rep ranges may vary slightly, I find using a rep range of 6-12 reps is best for lower abs/core, 15-20 reps for your obliques and 10-15 for lower back.

Your abs are a fast twitch muscle fibre so treat them like one. As the rep range is low, constant tension, correct technique and a powerful mind to muscle connection is crucial throughout all movements, especially when when targeting stubborn areas such as the lower abdominals. The eccentric (negative) movement should be the slowest part of all repetitions (3-4 secs), a faster concentric (1-2 secs) and 2 seconds squeeze on the isometric point of most exercises. A typical abs workout would usually consist of 3-4 exercises for lower/core, 1 for middle/top, 1 for obliques and 1 for lower back, of around 3 working sets on each. I typically train them once a week, but sometimes two or three max if I was a week or two out from an important shoot/exhibition/(holiday!) ha ha. Below I’ve included some of my favourite ab exercises that are tried and trusted for the last 14 years.

Lower Abs/Core…(Tempo 4:1:2)…12-6 reps :

  • Hanging Knee Raises (add weight if easy)
  • Reverse Cable Crunches
  • Swiss Ball Weighted Crunches
  • Reverse Jack Knifes
  • Front Plank
  • Russian Med Ball Twists

Sides (Obliques)…(Tempo 2:1:2)…20-15 reps :

  • Swiss Ball Side Crunch
  • Alternating Oblique twists off floor (add weight if easy)
  • Side Plank

Lower Back…(Tempo 2:1:2)…15-10 reps:

  • Hyper Extensions

To conclude the key is consistency with both training and diet if you want continual progress, and finding out what works for you. My views on abs may not agree with some but I know will work for a hell of a lot more. My advice is do not over complicate, do the basic moves right and one day you may wake up with the elusive six pack!

For further training advice and on line training programs please check out my new website www.kirk-miller.com and follow me on twitter @Kirk_Abs_Miller 

Thank you!

Courtesy of SNHFOTO

January is the prime time for us all to decide to lose weight and get healthy. A great way to kick stat a healthy lifestyle change is to embark in a detox.

MyDetoxDiet, has launched the UK’s first detox centre – GLOW-TO-GO.

Combining a shop with delicious detox foods, and a treatment centre offering a range of detox treatments, including London’s only Iyashi Dome, GLOW-TO-GO is a sanctuary of health and revitalisation, from top to toe.

I popped down there and tried out the Iyashi Dome, which promises to burn upto 400 calories a time. you spend 30mins lying inside a cosy dome, the first 15 mins is very relaxed, the next 15 your sweat breaks and the detox effect kicks in. Its similar to a sauna but penetrates a deeper level of the dermis and draws out toxins.

After the treatment I tried some of their delicious smoothies, their foods, juices and supplements have been created to cleanse and energise the body and revitalise the mind. GLOW-TO-GO also offers a selection of dedicated detox and weight loss treatments in their beautiful spa.

The centre is located at 20 College Approach, Greenwich, London, SE10 9HY.

MyDetoxDiet was founded by nutritionist Ilona Wesle, and Susanne Kollner an experienced manager of detox and weight-loss spas in Germany. The company launched in 2006 as a detox delivery company offering delicious, healthy, made to order food at an accessible price.

The shop and detox centre in Greenwich is the first to combine detox diets, snacks and supplements with a range of detox treatments – meaning you can pop in and pick up a delicious healthy meal, or you can stay for the day enjoying a range of treatments and fresh food and juices.

The centre is open:

Monday to Friday: 10am – 7pm
Saturday and Sunday: 10am – 6pm

MyDetoxDiet offers nationwide delivery for its range of detox diet plans, weight loss plans and juice cleanses. Whether you want to detox for a day or a month – there is plan to suit you and your lifestyle.

And if you are looking to lose weight then MyDetoxDiet can design a plan that suits your goals and your lifestyle – in particular they have a highly successful plan that can be fitted around a hectic evening social schedule and is ideal for busy executives who have to attend functions.

For more information see: http://www.mydetoxdiet.co.uk

Professional Contemporary and Latin dancer, level 3 qualified personal trainer and master tabata instructor. Lisa tore her rectus femoris a year ago and couldn’t perform for 6 months so she decided it was the perfect time to study for her PT qualification. “I’d needed a new challenge other than dance for a while so decided to put all my efforts into the WBFF diva fitness competition. I am now juggling a career of dance and fitness and I LOVE it!”

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Typical day

What time do you get up?
My day varies each and every day but if I am working on a dance project I usually get up at 7.00am.

Do you stretch before you train?
I always stretch before I train whether its gym training or a dance class.

How long do you do cardio for?
I very rarely do added cardio at the gym. My cardio exercise comes from rehearsing and performing dance shows.

What do you eat for breakfast?
My breakfast alternates between two main breakfasts, either a bowl of porridge made with koko milk, cinnamon and banana or a toasted brown pitta bread with an avocado and two poached eggs

What time do you go to the gym?
I don’t have specific gym days or times as my work/dance schedule varies from week to week so it is nearly impossible for me to plan the same days and times each week. I just make sure that I am active 5 times per week and my workouts differ depending on where and what project I’m working on.

What do you eat for lunch?
For lunch I usually eat a grilled chicken breast, a portion or rice and some mixed veg.

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What do you snack on?
I don’t snack so much as I tend eat smaller meals more regularly which keeps my energy levels up but if I do need a snack it will be pumpkin seed butter on a rice cake or a portion of fruit.

What do you do after training?
After training I like to spend a bit of time listening to music rolling on my trigger point foam roller, have a nice soak in the bath and EAT.

What do you eat for dinner?
For dinner I usually eat either a fillet of Salmon, a chicken breast or a fillet of steak with a sweet potato and mixed veg followed by yogurt and a chunk of 85% Green and Blacks dark chocolate.

What is your favourite exercise?
My favourite form of exercise at the moment is tabata training. 4 minutes of high intensity interval training using a mix of full body movements that get you moving up and down and off the floor. I like exercises that are not static and that challenge the body in as many ways as possible.

How many times per week do you train?
I train on average 5 times per week and usually a mix of dance and tabata.

Do you work and if so, what as?
Yes, I do work. I am a professional dancer.

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Training is part of my job as Professional dancer. My usual week when I’m working on a dance project looks like this -

Monday – 10am-11.30am  Ballet class followed by 6 hours of rehearsals

Tuesday – 10am-11.30am  Contemporary class followed by 6 hours of rehearsals

Wednesday – 10am-11.30am Yoga class followed by 6 hours of rehearsals

Thursday – 10am-11.30am Ballet class followed by 6 hours of rehearsals

Friday – 10am-11.30am  Contemporary class followed by 6 hours of rehearsals

Saturday – Rest

Sunday – Rest

Although my rest days are sometimes taken up with rehearsals for a different job or teaching tabata.

My weeks are extremely inconsistent when it comes to the content of what I do but very consistent in the way that I am always active. I think the variety also helps my body stay on form!

Keep an eye out on her social media for more updates 

https://www.facebook.com/lisawelhamwbffpro | https://twitter.com/lisawelham

Website under construction – www.lisawelham.com

Carla works full time of UK’s top supplement companies, models and is a mum to her 5 year old son. She balances fitness with her a hectic lifestyle, and uses her social media profiles to help motivate others with her experiences and tips. Carla shares her top tips for staying shape over Christmas.

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Xmas Food 
1: Always eat your veggies, I am portuguese and love my carbs, i find around the festive period if I make sure to load up on veggies I don’t have as much appetite for the starchy carbs, but can still enjoy them
2: Same as with the veggies, eating your proteins first will help you feel fuller, and you will need less of the naughty food to satisfy your cravings
3: Drink water, we will all be drinking a little more alcohol over xmas, so make sure you are drinking plenty of water, as one of the main causes of the dreaded hangover is dehydration.
4: Don’t be scared to let yourself have treats, a few small bites of chocolate is much better than putting it off and ending up bingeing, I and a lot of the fitness girls I know eat small treats quite often it helps keep cravings in check
5: Don’t feel guilty, if you do splurge and have some treats and extra food don’t beat yourself up about it, just pick yourself up and get on, just try and make sure your next meal is a healthy one
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Xmas Exercise 
1: Make sure to get your workouts in early in the week as the weeks will fly by and the weekends will always end up busy with shopping, party’s etc but isn’t that the fun bits of xmas
2: Don’t be scared to take time off, extra rest days give your body and mind a chance to recover and when you do get back to exercise you will have more energy and feel more motivated
3: Be open to different types of exercise, we all end up so busy this time of year that getting to the gym becomes even more difficult than normal. It can be a fun change of base to dig out old exercise dvd’s (sure you have some from last christmas), i am teaching my son to skip at the moment, that in itself is a great workout, or have you ever tried shopping in Oxford St this time of year thats definitely a workout.
4: Exercise with a friend, we all struggle to catch up with friends at xmas why not combine the two, meeting a friend at the gym before you go for dinner or drinks is a great way to catch up get a workout and enjoy xmas
5: Get out for walks, heading out for walks in the winter are great way to enjoy the time of year and spend quality time with the family, I always like to head up and see all the christmas lights with my family, a good few hours walking around burns its fair share of calories
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My best tip of all is 
1. Enjoy it xmas is all about having fun, we all over indulge a little, if you are doing everything right 90% of the time those few bits of extra food and lazy days aren’t going to do you any harm
2. Start january with a plan, make sure to recognise what you achieved this year, but starting january with firm health and fitness goals, will help you stay motivated and goal orientated.
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By Carla Curva
Twitter: @curvyc
Images courtesy of SNHFOTO

Simon Howard speaks with James Conci-Mitchell on health and fitness.

With 7 years of service as an officer with the British Army and over a decade of experience training successful professionals in central London, James Conci-Mitchell launched SIX3NINE in 2012. His vision was to recruit a team of highly skilled personal trainers and provide them with a place they could train clients without the obstructions associated with commercial gyms. In 2013 James won professional status as a Muscle Model at the WBFF Las Vegas world championship, proving that he knows just how to get the most out of a physique.

James has a no nonsense approach to training and works with clients who are serious about their goals and are willing to put the work in. He is methodical and motivated, using his experience to get the most out of those he works with. James has also written fitness columns for Esquire Magazine, Men’s Fitness, Runners World, Top Sante, Healthy and Styloko.

Visit his website NOW www.six3nine.com

Caroline Pearce is a name which will be synonymous to many, as Caroline is a former International athlete, a nutritionist, fitness consultant, model and TV Presenter.  In 2004 she represented her country competing as a professional heptathlete, then went onto represent Great Britain as a bobsleigher in the 2005 World Bobsleigh Championships. As well as appearing in numerous fitness magazines and advertising campaigns you most probably recognise her as ‘Ice’, from Sky One’s Gladiators, she has since gone from strength to strength and has presented the ‘The Worlds Strongest Man’ and ‘Europe’s Strongest Man’ for Channel 5 as well as the ‘UK’s Strongest Man’

While juggling so much Caroline has had to maintain the highest fitness levels throughout her career and she took time out from promoting her new Total Body Circuit Training DVD, where she shares her fitness secrets, to come talk to us at Flavourmag

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Jess Firstly tell us a little about yourself?

I’m 29 years old, was born in Jersey, Channel islands but have lived in London for the last 9 years. I’m married and have a three year old daughter and a small raw food business www.ilovepuds.com

You were successful fashion model when you were younger, how and why did you get into fitness?
I became interested in weight training after having my daughter 3 years ago. I have always been very tall and slim and to see my body transform into something stronger, shapelier and leaner has been very satisfying. Hard work, but it will be always worth it!

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Was it difficult changing your body from a fashion look to a fitness look?
Transforming from a fashion to a fitness look has taken two years worth of dedicated training, reading, understanding and great advice and programming from my trainer Jordan Callaghan. At first it was a bit confusing watching my body getting leaner and my weight increasing, but I soon threw out the scales and learned to concentrate on my actual aesthetics; how I wanted my body to look. It is liberating not to have to step on the scales and also to have a fresher, more positive attitude towards diet and my nutritional needs.

What are the major differences in your everyday life?
My whole lifestyle has changed, as serious fitness training is a lifestyle. I train four times a week and eat 6 meals a day, with a pre-workout fat/protein and post-workout carb/protein split. I’ve swapped the constant travelling I did whilst modelling for Tupperware’s and protein shakes!

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What do you enjoy most about fitness?
The constant challenge of trying to be the best you can possibly look and feel. I pick weak areas, currently my calves and shoulders, to concentrate on but I have to say cracking my first set of chin-ups was a proud day for me! A personal best is always nice.

You recently competed in your first bikini competition, what inspired you to do that?
My training had got to such a level that I thought it would be fun to actually utilise all my efforts. I researched all the federations, read articles about the whole competition world (and watched Arnie’s Pumping Iron!) and decided I was up for the challenge. All that still didn’t prepare me for the amount of time and effort that goes into the whole preparation and lead up to the actual competition day – it was all quite exhausting!

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What are your future goals?
I would definitely love to win a Pro card. That’s what I’m training towards.

How do you balance being a mum with fitness?
It can be difficult, I have to be very organised especially making sure I have all necessary meals prepped and packed but to be honest I have been doing it for so long now it is second nature.

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What are your top 3 fitness tips?
When you train, try to switch off your everyday to-do list and just be present and focused so you can give it your all.

Lift weights and lift heavy
Remember to allow proper rest and recovery time

What are your top diet tips?
Throw out the scales and concentrate on how you actually look and feel
Find out what macro split works best for you
Make sure you are getting enough protein, good fats, veg and carbs to support your training

Words by Mehmet Edip and photography by SNHFOTO

Caroline Pearce is a name which will be synonymous to many, as Caroline is a former International athlete, a nutritionist, fitness consultant, model and TV Presenter. In 2004 she represented her country competing as a professional heptathlete, then went onto represent Great Britain as a bobsleigher in the 2005 World Bobsleigh Championships. As well as appearing in numerous fitness magazines and advertising campaigns you most probably recognise her as ‘Ice’, from Sky One’s Gladiators, she has since gone from strength to strength and has presented the ‘The Worlds Strongest Man’ and ‘Europe’s Strongest Man’ for Channel 5 as well as the ‘UK’s Strongest Man’

While juggling so much Caroline has had to maintain the highest fitness levels throughout her career and she took time out from promoting her new Total Body Circuit Training DVD, where she shares her fitness secrets, to come talk to us at Flavourmag

What was it like competing as an international athlete? And do you miss competing?
High level competition was the pinnacle for me… Wearing the national kit to represent my country was such a huge honour and what I spent hours every day training for. It made all the sacrifices and hard work worthwhile and made me raise my game. I always pulled out my best performance at the big events. I miss the buzz of competing and having a true undeniable purpose for training hard and pushing my body to its limit. However, nowadays I interview a lot of athletes and report from events as part of my TV presenting job and it gives me a little taste of that magic!

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How was it transitioning from an international athlete to being a gladiator? And what was your favourite event?
When I became a Gladiator I’d been out of International competition for a couple of years so I relished the opportunity to compete again in this different way. I had to regain my strength quickly but luckily muscle memory exists and within a month or so I felt ready to take on the challenge. My favourite event was Power Ball. I’d never taken part in any contact sports before but quite liked the physicality of tackling contenders and taking them out! I surprised myself and others I think. I also loved hang tough and was undefeated on the rings (if you don’t count my disqualification!)

How did you find presenting the worlds strongest man?
Just awesome! I really admire the strongmen and their dedication to their sport and it never amazes me to watch just how strong and super human they are. To present at the Worlds I had the best seat in the house! I’d had my eye on that presenting job for a couple of years so it was great to prove myself and be selected for the show. As well as asking questions and doing event links I’m there as a true fan cheering them on and getting caught up in the excitment of the event. I think that helps me to do my job.

caroline-pearce-fitness-2

Since presenting for the UFC have you become a fan of the sport?
Definitely. I had some knowledge of the sport before this presenting job for BT Sport as my boyfriend used to fight MMA and is a big fan but now I’m covering it every week, getting to know the fighters, the strategies, skills and techniques involved I’m blown away by how great a sport it is. I admire anyone who is dedicated to reach the top in their sport and the UFC fighters are the very best. When you understand the sport it is very impressive. My week is now consumed with following the events and latest news!

DVD Front CoverTell us a bit more about your DVD.
My Fitness DVD ‘Total Cardio Burn’ is a reflection of my training method as an athlete and as a woman who wants to be in the best physical shape but without spending hours in the gym. It includes 3 x 20 minute programmes with three different levels of intensity. Each workout uses my tried and tested legs-arms-abs rotation system plus cardio burners to work every part of your entire physique and get your metabolism fired up. Users love that it’s a no-nonsense and fast way to workout. I move fast and I transition fast between exercises so there’s no time to get bored or start to lag behind. It has been a big hit both in the UK and US. I have 2 further DVDs due out at the end of the year ‘Total Body Sculpt’ and ‘Total Body Blitz’. I’ve literally shared everything I’ve learnt and tested in my 10 years in the fitness industry and 8 years as an International athlete to ensure optimal results. I also have my first book ‘Better Body Workouts for Women’ coming out in October.

What first made you get into the fitness industry?
I have a First Class honours degree in PE and Sports Science and Masters Degree in Physiology and Nutrition (both from Loughborough University). Combined with my athletic background work in the fitness industry was a natural fit and progression for me.

Who was your biggest inspiration?
Growing up as a budding heptathlete it was Denise Lewis. I read her book and was lucky to do some National training squads with her before she retired. My inspirations and role models today include Jake Humphrey and Clare Balding for their presenting skills and experience and Joanna Lumley for her effortless ease, talent and likeable personality.

caroline-pearce-fitness-1

After all your success what still drives and motivates you?
I’m never totally satisfied. Even as I’m wrapping up one project I’m already thinking about the next and how I can be better and do more. I watch my shows back and pick them apart to be able to improve every time. I love to learn, take on new challenges and evolve and this is what keeps me motivated. I will give myself a pat on the back every now and again and take stock of what I’ve done :-)

What tips would you give to anyone who wants to follow in your footsteps?

  • Set goals and work out the steps you need to take to reach your goal. And don’t forget to re-evaluate these goals as life and circumstances change.
  • In sport I’d say work hard and smart and be prepared to make sacrifices.
  • In media I’d advise doing everything and anything you can to show what you can do in front of camera…watch shows being filmed, practice interviewing your family and friends, offer your services at local events to get show reel footage and watch those you admire and model yourself on them.

caroline-pearce-fitness-5

What would be your 3 keys hints/ tips to staying in shape?

  1. Clean eating – I follow the paleolithic diet 80% of the time – it’s a primal and natural way to eat.
  2. Have consistency, intensity and variety in your training – for long term adaptation.
  3. De-stress – as stress raises cortisol (stress hormone) and prevents you losing weight!

Tell us something we wouldn’t know about you:

I have a naughty habit of eating the iceing off the top of cupcakes at parties and leaving the cake! My friends immediately know I’m the guilty party. That’s when I’m having a treat day obviously!!

Wanna see more Caroline? Go to www.carolinepearce.co.uk and follow her on twitter @carolinepearce

Photography by SNHFOTO.com interview by Mehmet Edip

BT9KBWuCEAAKVJYHow do you build a monster chest to fill out your t-shirt? Well to really build muscle mass and induce muscle hypertrophy its all about incorporating multi joint exercises into your chest routine.

The chest is best stimulated, and developed, when it is fully stretched and flexed and targeted through movements designed to maximize development. For example, the upper chest is best stimulated from exercises done on a 30-45% incline bench, the middle chest is best stimulated from exercises done on a flat bench and the lower chest is best stimulated from exercises done on a 30-45% decline bench.

The exercises below will ensure that each part of your chest is targeted so you will have a chest that resembles the Austrian Oak himself

1. Wide Grip Flat Bench Press (barbell)

  • Lie back on a flat bench with feet firm on the floor.
  • Using a wide, with your palms facing forward and grip that is approx 3 inches away from shoulder width
  • Lift the bar from the rack and hold it straight over you with your arms locked.
  • The bar will be perpendicular to the torso and the floor
  • As you breathe in, come down slowly until you feel the bar on your middle chest.
  • After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again.

2. Incline DB Press

  • Lie back on an incline bench with a dumbbell in each hand atop your thighs.
  • Ensure that the palms of your hands will be facing each other.
  • Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
  • Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you.
  • Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
  • Lock your arms at the top, hold for a second, and then start slowly lowering the weight.

3. Heavy Pec Deck

  • Sit on the machine with your back flat on the pad.
  • Take hold of the handles.
  • Your upper arms should be positioned parallel to the floor; adjust the machine accordingly
  • Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.
  • Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.

4. Heavy Dips

  • For this exercise you will need access to parallel bars.
  • Get yourself into the starting position, hold your body at arms length above the bars.
  • While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
  • Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out.
  • Make sure you squeeze the chest at the top of the movement for a second.

5. Incline DB Flyes

  • Lie on an incline bench that is set to an incline angle of no more than 30 degrees
  • Holding the dumbells in each hand extend your arms above you with a slight bend at the elbows.
  • Now rotate the wrists so that the palms of your hands are facing you
  • Slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other
  • As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands

6. Decline DB Bench Press

  • Position yourself into a decline bench press.
  • Once you are laying down, move the dumbbells in front of you at shoulder width.
  • Ensure the palms of your hands are facing away from you..
  • Bring down the weights slowly to your side as you breathe out and keep full control of the dumbbells at all times.
  • As you breathe out, push the dumbbells up using your pectoral muscles.
  • Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.

7. Bent Arm DB Pullover

  • Place a dumbbell standing up on a flat bench.
  • Then lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface.
  • Hips should be below the bench and legs bent with feet firmly on the floor, your head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest with a bend in your arms.
  • Both palms should be pressing against the underside one of the sides of the dumbbell.
  • While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second

8. Cable crossover

  • Place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
  • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you.
  • Your torso should have a small forward bend from the waist.
  • With a slight bend on your elbows, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest.
  • Then return your arms back to the starting position as you breathe out.

The author of this article, Mehmet Edip is an internationally published fitness model and writer, actor and competitive athlete.

www.mehmetedip.com

Be sure to follow him on Twitter: The_MehmetEdip

And to like his Facebook fanpage: facebook.com/MehmetEdip.FitnessModel.Athlete

So I am sure you’ve heard that your metabolism may be blamed for your current weight. If this is the case, I bet you would love to learn how to speed up your metabolic rate to help you burn off a few extra kilos. Allow me to explain a few facts on metabolism. Your metabolic rate (rate at which you burn calories) is influenced by a number of factors.

There are some lucky individuals who are genetically gifted with a speedy metabolism (those who seem to eat all day and never gain anything.) Others have a slower metabolism. Do not assume that all people who are on the heavier side eat any more than average weight individuals.

There are things you can do to boost a sluggish metabolism. Muscle is a metabolically active tissue, even when it’s not in use. This is one reason that men burn more calories than women. If you started strength training (lifting weights) today, by next month you could be burning more calories just reading this!

Metabolism tends to slow down as we age, about 2% every decade, but this is mostly due to loss of muscle mass. So hold on to that muscle. Use it or lose it!

Our bodies respond well to being fed throughout the day. By providing your body with an intermittent supply of calories throughout the day, you will actually burn more off. On top of this, you will also have more energy and concentration.

Exercising burns calories while you are active and for a period of time after you stop as well. Any extra activity like taking the stairs, parking your car at the far end of the car park- can increase the number of calories you burn in a given day. Not only that but exercise can also relieve stress, improve health, boost your immune system, reduce your risk of heart disease, and help you to sleep better.

So here are my 4 Top Tips to boost your metabolism:

  1. Eat 4-6 times a day
  2. Eat an adequate amount of food to sustain your daily activities
  3. Build muscle through activity or weight training
  4. Exercise on a regular basis, even 10 minutes at a time, taking the stairs, etc

Feel free to get in touch if you have any comments/questions: rebecca@embracenutrition.co.uk

Follow me on twitter @EmbraceBex

Check out my website – www.embracenutrition.co.uk

Until next time…

Peace! x

Our photographer at large SNHFOTO sat down with the lovely Susie Woffenden who after winning 3rd place in the WBFF European Championships in Denmark earlier this year… is now on a misson  to bring a more competitive package to the WBFF World Championships in Las Vegas this year.

IMG_8810You look like you are in great shape! What is your secret?
Unfortunately there is no secret…. great shape comes with consistency and intensity ;-) There is a misconception that intensity translates to spending lots and lots of time in the gym but NO!! With the right intensity of weight… less can be more. Your body is one unit of energy so use it wisely by focusing it into less time, less time, less reps BUT more intensity… I rarely work for more than 30 secs at a time.

What is your favourite healthy snack?
Nuts are great source of energy for me, I always have a good supply of macadamia, brazil and walnuts in my cupboard which all have a high omega 3:6 ratio.

Would you say you eat healthily?
Yes, I do not crave junk or processed food. I was brought up on very balanced home cooked meals and this has stayed with me. I never restrict anything that I am not prepared to cut out on a permanent basis… and when I crave a sweet treat such as chocolate I will always choose a good quality dairy/sugar free high cacao option.

How often do you work out?
To work at the right level of intensity to achieve results, rest is as important as working out so on average I will train 5 days a week allowing 2 full rest days.

IMG_9692If you could give our readers tip to stay healthy, what would it be?
Embrace changes as part of your lifestyle. Fad and quick fix diets do not work… consistency is key and long term change does not happen over night. Cutting corners in the short run will only result on yoyo effects but if you build up strong foundations you will be set for life. Become strong and train for your lifestyle and you will enjoy all the benefits by feeling and looking younger.

Can you cook? If so what is your dish of choice?
Yes, I love cooking. It is always very non-fussy food but simplicity is always best. It is hard to beat a heart chicken and sweet potato curry made with coconut milk.

What is your favourite type of cuisine? E.g. Chinese,Italian,Thai?
I tend to stay very basic in terms of cuisine but if I had to choose then the lime, lemongrass and chilli flavours used in Thai cooking always make my mouth water!

Tell us about your exercise regime.
First of all… I never exercise… I TRAIN!! Exercise is movement with no to little intensity…. and this includes long distance running. If I run… I sprint. If I am using weights I make sure I am moving the weight against gravity with intensity. Everything is based on lifestyle and uses the movements we need in our everyday lives… sit, stand, push and pull. I have never entertained any gimmick equipment of tricks/skills…. give me a pair of dumbbells and I am a happy girl ;-)

Do you take any supplements?
I supplement with a protein shake with an added simple carb post training but not every time…. if I can get my macros from REAL food, this is always my preference. I have also found good results with taking a Creatine supplement both in terms of recovery but also building strength to allow me to train with higher intensity, recruit more muscle fibres… and through the process burn more calories!

How do you wind down after a stressful day?
Doing what I love doing most… TRAINING! If I am not in the gym, I normally wind down in a hot bath filled with epsom salts… I am asleep pretty much straight away!

IMG_8815Everyone’s allowed a treat, so what is your guilty pleasure food?
Well on the basis that pretty much all my food… even my treats are ‘clean’… I would have to say coffee. It is the one thing that I find hard to control… anything in moderation can never be a bad thing but wow… I could drink coffee all day long!

What gives you confidence?
Building a strong body requires a strong mind to keep pushing those boundaries and takes the body to the next level. Confidence comes with a strong mind, being sure of who you are, what you stand for and how you choose to live your life. I used to make excuses for not conforming with society norms but my strength has given me the confidence to say.. take me or leave me.

How do you stay organised?
List of lists of lists… I must be only girl who still carries a filofax but it becomes my bible.

Do you have a workout buddy?
I love working out with like minded people… I am lucky to be a member of a gym where there are some amazing group classes that attract a similar mind set to my own…. there is always the same core of people who attend and we have all become close and I regard some as my closest friends now. Sharing passions for similar things create bonds very quickly.

What food could you not live without?
Coconut oil… I use it in and on everything… including my coffee!

What do you think of alternative therapies such as homeopathy,reflexology etc?
I am a big believer in alternative therapies… I will always choose to avoid poisoning my body with traditional medicine and explore alternative first which my body responds very well too. Massages whilst often can be seen as an indulgence are essential for muscle growth and recovery.

What is your motto for your life?
I copy the motto from my biggest inspiration who is also my trainer… Fitzroy Gaynes… he is the embodiment of ‘stay strong, stay young’ which serves as the foundation for his principals on Lifestyle Training.

What motivates you?
Fitness to me is a journey not just a destination so I am always working towards the next challenge or goal… this keeps me motivated and focussed. My inspiration and motivation also comes from people I admire.

What music is on your workout playlist?
Tiesto and Swedish House Mafia are always my ‘go to’ music when I need a little push. Music immediately connects me to memories so I always have tracks on my ipod from holiday or happy associations.

What advice would you give to someone who wants to start working out?
Unless you are training for a specific sport, then take it back to basics… work with weights across 4 simple Lifestyle movements… sit, stand, push and pull. And if you do only one exercise… you can not beat the squat!

Photography by SNHFOTO.com

www.facebook.com/SusieWoffendenDiva

In our bid to get fit right after Christmas, we have searched and found the perfect role models to help you beat the turkey gut as soon as possible. Introducing fitness model Cindy Garcia, not only has Cindy changed her lifestyle, she also epitomizes the story of the Ugly Duckling that turned into the beautiful swan, and not only a beautiful swan, but probably one of the most beautiful swans we have seen in a very long time. Girls, look at her before and after photo’s, and then you will realise, there is nothing stopping you, but yourself.

What made you decide to become a fitness model?

Since I was a young girl (around three) I wanted to be a model. I tried to pursue this when I was in my late teens but found it difficult due to my height (I’m tiny). Then I started training hard, got into shape and realised that I could try fitness modelling and here I am.

What hints and tips do you have for someone who’s looking to get a body like yours?

  1. Always think of your health.
  2. Never starve yourself; eat the right food at the right time.
  3. Have fun in the kitchen, learn about food and how to cook healthy food.
  4. Drink, drink, and drink lots of water. You must keep hydrated.
  5. Be patient and committed. Success takes time.
  6. Don’t complain—just do it!
  7. Ladies, don’t be afraid of weights! It’s not all about the treadmill.

Give us an idea of your fitness and training programme.

Day 1 Chest, Biceps

  • Incline chest press:  3 sets x 12 – 10 – going to failure (around 8)
  • Cable flies:  2 sets x 10
  • Decline chest press: 3 sets x 10
  • Superset with
  • DB flies: 3 sets x 10
  • DB Bicep curl: 3 sets x 10 – failure
  • Concentrate bicep curl:  3 sets x 8-10
  • Hammer curl: 3 sets x 8-10

Day 2 Legs

  • Leg press:  3 sets x 12 – 10- failure (around 8) reps
  • Sumo squat with barbell: 4 sets x 10 reps
  • Superset with
  • Sumo dead lift with barbell: 4 sets x 10 reps
  • Stiff leg dead lift with DB: 4 sets x 10 reps
  • Superset with
  • Seated leg curl: 4 sets x failure
  • Leg extension: 4 sets x failure
  • Walking lunges with DB 4 x 20
  • Duck Butt: 3 sets x failure

Day 3 Shoulders, Abs

  • Shoulder Press machine: 3 sets x 12- 10 – failure
  • Shoulder Press DB: 3 sets x 10
  • Superset with
  • Lateral raises: 3 sets x 10 – failure
  • Rear deltoids machine: 3 sets x 8
  • Superset with
  • Barbell up right row: 3 sets x 8
  • Incline reverse abs crunch: 3 set – failure
  • Decline abs crunch: 3 sets – failure
  • Decline abs twist: 3 sets – failure

Usually I have a rest day here

Day 4 Back, Triceps

  • Chin ups and dips to failure
  • Close grip lat pull down: 3 sets – 12 10- 8 failure
  • DB bent over row: 1 set each arm x 12-10-8 repeat 3 times
  • Triceps pull down: 3 sets x 10 – 10- failure
  • Superset with
  • DB kick back: 3 sets X 8
  • Overhead triceps extension: 3 sets x 10

Day 5 Legs again ;-)

  • I usually do 20-30 minutes of cardio 5 times a week too.

Any dietary considerations?

Don’t over eat, eat until you’re satisfied, watch your total calorie intake and avoid sugars and saturated fats and therefore fast foods. Make sure your meals are vegetables and lean protein based. Think only in natural and fresh products, no frozen or tins.

Do you have a training partner or do you prefer to train alone?

I usually train on my own although I train with my husband sometimes but he can be a little lazy and usually he just gets in my way [laughs].

Are there any foods you miss?

Mmm not really, I eat clean most of the time and I love healthy food that makes me feel good so I don’t miss anything.

Are you a natural beauty or would you find it hard to live without fake tan, eyelashes, nails…?

[Laughs] well being from Costa Rica I don’t really need a tan although I do love the sun’s natural kiss. I do wear a little make up too accentuate my features but I don’t like to feel like I’m hiding my face with too much make up. As for the nails I do them occasionally, I’m lazy [laughing].
You have great skin, how do you maintain it?

My skin is a mixture, I try to look after it as much as I can, I put cream on my face every morning and evening and I do have a mask every week, usually natural ingredients. On my body my skin is quite dry so I have to moisturize it a lot, every morning I use cream and every evening before bed I apply baby lotion [laughs] but it works. Naturally I get dark skin every time I bang myself or even if I have and insect bite so to treat it I apply almond oil too which helps me to keep an even skin colour. Additionally I take my Omega 3 every day ;-)

Are you a high street girl or a designer clothes diva?

Oh good one, I do love fashion, as I said before I always wanted to be a model. I do think that sometimes you pay just too much for the name and it is not the name that interests me, it is the quality and the design :-)

What’s your favourite lipstick?

My favourite lipstick is, I’d say Lancôme, however I do love Estée Lauder too, colour rouge for sure :-)

What’s your favourite underwear brand?

Mmm this question is even harder to answer [laughs], I love Calvin Klein Underwear, of course Victoria’s Secret and Agent Provocateur although it does require selling a kidney or two to buy them.

Any favourite places to shop?

Even though I like fashion I’m terrible with shopping, I don’t really like it especially when its too bus. However when I am in a shopping mode I’m happy to shop anywhere [laughs].

Follow Cindy on twitter now @CindyGLister and check out her website www.cindygarcialister.com

Photography by SNHFOTO www.snhfoto.co.uk

Look out for out fitness work out video series featuring Cindy Garcier coming soon to Flavourmag

Fitness expert Simon Howard, walks you through this boxercise fitness workout, featuring the stunning fitness model Claire Aves. Check out the video above, and you can also download the full workout PDF here:

Boxercise-PDF

claire-aves-boxingClaire Aves

How often do you work out?
I work out at least 4 times a week in the gym and I do boxing training twice a week and wrestling training once a week.

Tell us about your exercise regime?
Monday I train ABs in the morning and then legs and bum in the evening, Tuesday I train arms in the gym and then boxing training in the evening, Wednesday I do boxing training, Thursdays Abs again AM, and metabolic circuit, Friday Boxing, Saturday Wrestling.

Would you say you eat healthily?
Yes i eat generally healthy. I have lots of chicken, brown rice, brochilli, Lamb mince, vegetables, BUT I do have a very sweet tooth :-) I love my brownies and sweets, I do limit these to a minimum but im not going to say I avoid them completely. I train hard and I am lucky enough for it to not effect me.

What food could you not live without?
CHICKEN I love this food and it is so healthy for you. Full of protein and tastes yummy :-)

What advice would you give to someone who wants to start working out?
Give your self a goal, something to aim towards, for example losing X amount of weight in 4 weeks time , give yourself achievable goals. If you don’t feel confidant in the gym you can do online live classes, use fitness dvds, anything is better then nothing and its a platform to start.

Follow Simon on twitter @SNHFOTO and Claire Aves @Clairesavesfitness

He is young, fit and super healthy. Meet fitness model Stephen Box as he shares his tips on healthy living and what he does fitness and nutrition wise.

stephen_box-3How often do you work out?

Normally I will train 5 or 6 times a week with weights, I have a split or Pull, Push, Legs, Rest, then repeat. This is a great workout split as it is so flexible it doesn’t matter if I miss a day, ill have bait longer rest and just hit the next session in sequence and wont worry about missing a body part. Keeps me motivated and also it means I get to train legs twice a week which is my favorite muscle group to train.

You look like you are in great shape! What is your secret?

I don’t believe there is a secret, but I do believe in good sleep, listening to your body, hard training and solid nutrition. In fact I would put training last, on the list. I always say get drinking lots of water, get a good nights sleep, no late nights, find a nutrition plan/lifestyle that works for you and not the other way round and finally your enjoy training.

Would you say you eat healthily?

Yes most certainly, I don’t drink alcohol, never really liked it. I drink about 4-5L every day and I avoid Wheat, gluten, diary and legumes which cause me gut irritation. So instead I stick to lots of meats, veggies, fruits, nuts and seeds.

stephen_box-1If you could give our readers tip to stay healthy, what would it be?

Find a training plan and nutrition plan that fits you. You are only as good as a programme that you can stick to, be consistent with and ultimately enjoy. If you have busy job, don’t try and fit in extra meals or extra training sessions in because you have been told to, just make sure when you do eat you eat the right foods that suit your body and your goals, that goes for the same as your training. Number 1 goal for everyone should be to be as healthy as you can be and body composition will soon follow in its path trust me. Concentrate your efforts in getting to bed before 10.30 with all electrical equipment switched off and get a good 8 hrs sleep and you’ll wake up feeling ready to take on the world and bust out some awesome training sessions.

Can you cook? If so what is your dish of choice?

I’m certainly learning. My favorite has to be Venison steak, I could eat that all day, and has the added benefit of being super high in omega 3 which is a great anti-inflammatory which helps keep me lean. That with a homemade guacamole of 1 avocado, 2 large tomatoes crushed garlic, black pepper, tbs olive oil blended together. Some thick bacon added on top, on a bed off spinach is my favorite and so simple to cook.

Tell us about your exercise regime.

When I train I like to train heavy, I love seeing my strength improve, my favorite lifts have to be the deadlift, overhead press, bench or squats. Ill always focus the session around one of those depending on what session I am on. Then after hitting some heavy low reps for a few sets ill then move onto some higher rep lighter weight complementary exercises. A typical session for me might be Bench 3 reps 5 sets, seated shoulder press, 3 sets 8 reps, onto weighted bench dips 15 reps 2 sets, then some lateral shoulder raises 20 reps 1 sets and finally rope tricep pull downs 50 totals reps, dropping the weight as I fail. This really gets the triceps burning to finish.

stephen_box-2Do you take any supplements?

Yea I most certainly do, I use ICON Protein, Creatine, BCAAs and ZMA, really rate those. Those for me are the most important for performance and muscle recovery along with muscle growth.

Then I also take a high strength omega 3 supplement and a very good multivitamin, this is more for my health but If I stay healthy it means Ill train harder and live longer.

Everyone’s allowed a treat, so what is your guilty pleasure food?

I don’t really have one to be honest I find it easier not to eat foods like that as I will crave them even more, but I do have a bit of a soft spot for a good pizza.

How do you stay organised?

Haha I struggle with this, I have recently bought a white board and mind map everything, this way I can try and keep not op of the most important things going on. The thing I am most organised with is my food, I have got into good habits of preparing my food in advanced so I know ill never be without.

Do you have a workout buddy?

Yea I have a couple, that way if one can’t make it I have another to spot me. Thats the worst thing every is asking people in the gym for a spot, then having to wait for them to finish what they are doing when you want to crack on. Also I find it much better with a training partner as you push each other and you understand what they are going through and sometimes a few well chosen words of encouragement can make all the difference in a set.

What is your motto for your life?
Be better today than you where yesterday and be better tomorrow than you are today.

What music is on your workout playlist?

To be honest I don’t listen to music when training weights, I find it just gets in the way, but when I am going for my morning walk ill listen to my favorite podcast and before you know it you have done it. My favorites are the Ben Coomber Podcast or the Paleo solution podcast both on iTunes and great free resource of knowledge about eating healthy and being more awesome.

What advice would you give to someone who wants to start working out?

Learn how to lift. Don’t waste your time on the machine weights, as they will get boring, find yourself a good PT, have a couple of session with them learn how to do the basics, like squat, deadlift, bench and enjoy becoming strong and seeing your numbers improve. Alternatively find your local Crossfit gym and get stuck in, they will teach you all you need to know and I think its an awesome way of meeting like minded people from a range of backgrounds and all wanting the same thing. Having a supportive community around you will help no end.

https://www.facebook.com/StephenBoxFitness
@StephenBox

He is young, fit and super healthy. Meet fitness model Stephen Box as he shares his tips on healthy living and what he does fitness and nutrition wise.

stephen_box-3How often do you work out?

Normally I will train 5 or 6 times a week with weights, I have a split or Pull, Push, Legs, Rest, then repeat. This is a great workout split as it is so flexible it doesn’t matter if I miss a day, ill have bait longer rest and just hit the next session in sequence and wont worry about missing a body part. Keeps me motivated and also it means I get to train legs twice a week which is my favorite muscle group to train.

You look like you are in great shape! What is your secret?

I don’t believe there is a secret, but I do believe in good sleep, listening to your body, hard training and solid nutrition. In fact I would put training last, on the list. I always say get drinking lots of water, get a good nights sleep, no late nights, find a nutrition plan/lifestyle that works for you and not the other way round and finally your enjoy training.

Would you say you eat healthily?

Yes most certainly, I don’t drink alcohol, never really liked it. I drink about 4-5L every day and I avoid Wheat, gluten, diary and legumes which cause me gut irritation. So instead I stick to lots of meats, veggies, fruits, nuts and seeds.

stephen_box-1If you could give our readers tip to stay healthy, what would it be?

Find a training plan and nutrition plan that fits you. You are only as good as a programme that you can stick to, be consistent with and ultimately enjoy. If you have busy job, don’t try and fit in extra meals or extra training sessions in because you have been told to, just make sure when you do eat you eat the right foods that suit your body and your goals, that goes for the same as your training. Number 1 goal for everyone should be to be as healthy as you can be and body composition will soon follow in its path trust me. Concentrate your efforts in getting to bed before 10.30 with all electrical equipment switched off and get a good 8 hrs sleep and you’ll wake up feeling ready to take on the world and bust out some awesome training sessions.

Can you cook? If so what is your dish of choice?

I’m certainly learning. My favorite has to be Venison steak, I could eat that all day, and has the added benefit of being super high in omega 3 which is a great anti-inflammatory which helps keep me lean. That with a homemade guacamole of 1 avocado, 2 large tomatoes crushed garlic, black pepper, tbs olive oil blended together. Some thick bacon added on top, on a bed off spinach is my favorite and so simple to cook.

Tell us about your exercise regime.

When I train I like to train heavy, I love seeing my strength improve, my favorite lifts have to be the deadlift, overhead press, bench or squats. Ill always focus the session around one of those depending on what session I am on. Then after hitting some heavy low reps for a few sets ill then move onto some higher rep lighter weight complementary exercises. A typical session for me might be Bench 3 reps 5 sets, seated shoulder press, 3 sets 8 reps, onto weighted bench dips 15 reps 2 sets, then some lateral shoulder raises 20 reps 1 sets and finally rope tricep pull downs 50 totals reps, dropping the weight as I fail. This really gets the triceps burning to finish.

stephen_box-2Do you take any supplements?

Yea I most certainly do, I use ICON Protein, Creatine, BCAAs and ZMA, really rate those. Those for me are the most important for performance and muscle recovery along with muscle growth.

Then I also take a high strength omega 3 supplement and a very good multivitamin, this is more for my health but If I stay healthy it means Ill train harder and live longer.

Everyone’s allowed a treat, so what is your guilty pleasure food?

I don’t really have one to be honest I find it easier not to eat foods like that as I will crave them even more, but I do have a bit of a soft spot for a good pizza.

How do you stay organised?

Haha I struggle with this, I have recently bought a white board and mind map everything, this way I can try and keep not op of the most important things going on. The thing I am most organised with is my food, I have got into good habits of preparing my food in advanced so I know ill never be without.

Do you have a workout buddy?

Yea I have a couple, that way if one can’t make it I have another to spot me. Thats the worst thing every is asking people in the gym for a spot, then having to wait for them to finish what they are doing when you want to crack on. Also I find it much better with a training partner as you push each other and you understand what they are going through and sometimes a few well chosen words of encouragement can make all the difference in a set.

What is your motto for your life?
Be better today than you where yesterday and be better tomorrow than you are today.

What music is on your workout playlist?

To be honest I don’t listen to music when training weights, I find it just gets in the way, but when I am going for my morning walk ill listen to my favorite podcast and before you know it you have done it. My favorites are the Ben Coomber Podcast or the Paleo solution podcast both on iTunes and great free resource of knowledge about eating healthy and being more awesome.

What advice would you give to someone who wants to start working out?

Learn how to lift. Don’t waste your time on the machine weights, as they will get boring, find yourself a good PT, have a couple of session with them learn how to do the basics, like squat, deadlift, bench and enjoy becoming strong and seeing your numbers improve. Alternatively find your local Crossfit gym and get stuck in, they will teach you all you need to know and I think its an awesome way of meeting like minded people from a range of backgrounds and all wanting the same thing. Having a supportive community around you will help no end.

https://www.facebook.com/StephenBoxFitness
@StephenBox

How does fitness enthusiast Nicki Bell work towards good health and fitness in her life? Flavourmag’s nutritionist Rebecca Saady finds out.

nicki_bell_nicsbell-2You look like you are in great shape! What is your secret?
No secret – just a healthy and happy lifestyle!

What is your favourite healthy snack?
Almond butter on rice cakes – delicious!

Would you say you eat healthily?
When I’m not training for a competition, 80% of the time yes. J When I’m 12 weeks out from a competition, that goes up to 95%.

How often do you work out?
5 to 6 days a week for an hour. In the run up to a competition, I add in 3 HIT sessions per week as well.
If you could give our readers tip to stay healthy, what would it be?
Add strength training to your routine! More muscle mass speeds up your metabolism which means you will burn more fat!

Can you cook? If so what is your dish of choice?
I do a mean breakfast – turkey rashers, poached eggs & oat pancakes with fat free yoghurt, blueberries and a little maple syrup, got to treat yourself sometimes!

nicki_bell_nicsbell-1What is your favourite type of cuisine? E.g. Chinese, Italian, Thai?
American! Give me buffalo wings, steak and fries, please!

Tell us about your exercise regime.
I split out my training so that I do one day per week for shoulders; legs – quads & calves; back and bi’s; legs – hamstrings and glutes; chest and tri’s. I don’t do any cardio until I am near a competition and need to start leaning out. I’m all about the weights!

Do you take any supplements?
Yes! Morning: glucosamine, vit C, vit D, multi-vitamin, glutamin. Post workout protein shake. Evening: fish oil, Casein and ZMA right before bed.

Everyone’s allowed a treat, so what is your guilty pleasure food?
Haribos and Pic n Mix, like Candy King!! Could eat them forever!

What is your motto for your life?
Don’t wish for it – work for it! And be kind.

What music is on your workout playlist?
More Britney Spears than I care to admit to!

What advice would you give to someone who wants to start working out?
Do it AND eat right. Get someone to do you a full program for training and diet. Training is only 20% of it, the rest is diet! Abs start in the kitchen.

twitter.com/nicsbell
www.bikinibelle.com/
facebook.com/bikinibell

Photography by Simon Howard at snhfoto.com

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