Water!! Whats that all about?

After discussing water last night I think the one thing that was clear was the fact theres alot more to discuss and I dont imagine for a second my blog will answer all your questions. I found a fellow blogger deep within the internet who discusses water not only comparing bottle to tap water byut also having a moral stand point when discussing worlwide availability and the over inflated prices of bottle water. Please have a read and hopefully it will inspire you to do further reading into water both tap and bottled. In the short term my advise is to drink plenty of water daily to help your digestive system but also not to drink 30 minutes before and after eating as this will limit the digestion of vitamins and minerals. Pleasure as always to blog to you and I look forward to seeing you on Friday at 7am. http://www.guardian.co.uk/lifeandstyle/wordofmouth/2008/jun/25/whatsinyourtapwater

Hungry Wednesday

Really looking forward to tonights session but only after I get some food in me. I made the schoolboy mistake of having my breakfast at 5 am and then not bringing enough food for the day. I refuse to break the diet though so just heading out to Tescos to find something I can have. Tonight will be a tough session and I hope you felt the increase in intensity on Monday. Our strength circuit has got longer and the cardio will only ever get harder. I hope you are over the achey muscles now and can find the motivation from somewhere to look forward to working yourself hard. I look forward to seeing you later. Anthony

Porridge.

Good morning. fantastic effort last night. I look forward to Wednesday as I hope you do also. Last night we discussed blood sugar control and its importance when losing weight. I hope you are all enjoying the article I gave you. Please research some of the foods you are consuming as to what their GL is. Below I have put two links regarding porridge. The first is from a blogger Sophie Roberts who is a dietician. She discusses the GI of poridge and the differences between porridge oats and instant porridge. The second link is regarding the gluten content. Spelt porridge is an option we discussed that contains less gluten that regular porridge. http://www.mostlyeating.com/revealed-why-you-are-not-a-freak-of-nature-if-porridge-doesnt-fill-you-up http://wiki.answers.com/Q/Do_oats_have_gluten Please enjoy the blogs and see you on Wednesday. Anthony

The always tough first weekend!!

So one week down and the first weekend over. Weekends are when we all struggle, we socialise more at the weekend and social events are normally food and drink lead. This is the only weekend on the course where we do not have a cheat meal and the reason for that is the importance on being 100% clean for the first two weeks of the course. I hope you all made good choices and feel energised for the week ahead and our mid course weigh in on Friday. After plenty of discussion about my Sunday morning rosti I actually did not cook up that culinary treat. Instead I had smoked salmon and poached eggs (which I attempted to make using a vortex, It did not go well) which was delightful. This morning I was back on the yoghurt and cranberries with a chicken soup for lunch. I look forward to seeing you all later for another tough session with the intensity increased from last week. Regards Anthony

Interval training, you know you want to!!

Interval training is a commonly used term around gyms but what does it actually mean. To give its exact definition interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic (Without the use of oxygen) exercise, while the recovery periods may involve either complete rest or activity of lower intensity. You can see the similarities with this definition and the structure of our training on Team Dynamix. Both the resistance and cardio sections have periods of high intensity to periods of complete rest. Of course there are a number of ways to set up interval training within the gym itself, below I will put some very basic interval training programmes that you can put together to make a longer more intense workout. Remember the reason behind interval training for weight loss is to burn off our stored muscle glycogen as quickly as possible so we can start burning body fat. Low intensity training will only take longer to achieve the same and slow down the rate at which you will see your results. Session 1 TRX legs. 20 minutes This session involves the high intensity periods followed by full periods of rest. As the legs start to fatigue the rest starts to feel shorter. TRX Squats 30 secs Rest 30 secs TRX Single leg squats Rest 30 secs TRX Single leg squats Rest 30 secs TRX Double leg jump squat Rest 30 secs TRX Single leg jump squat Rest 30 secs TRX Single leg jump squat Repeat 4 times Session 2 Stepper 15 minutes (level dependant on fitness levels) The stepper is an under used machine in my opinion. Its challenging so it gives you more control of peaking your heart rate and achieving those high intensity periods. This session is referred to as a stepped interval as it goes through 3 stages of progression and at no point do you recover fully. 30 seconds level 5 30 seconds level 10 30 seconds level 15 repeat 10 times Session 3 TRX and Kettle Bells 22 minutes 30 seconds TRX Jump squats 45 secs Kettle bell clean and press 45 secs Rest 45 secs TRX lateral jump squats 45 secs Kettle bell clean and press 45 secs Rest 45 secs TRX Split jumps 45 secs Kettle bell push press 45 secs Rest 45 secs TRX Crossover jumps 45 secs Kettle bell push press 45 secs Rest 45 secs Repeat once more The session has the full recovery period but it combines both lower body and upper body exercise which will make your heart work harder due to it having to pump blood from one end of the body to the other. Try these sessions out soon on your rest days and let me know how you get on. Anthony

Smorgasbord anyone!

Good morning and welcome to day 3 of Team Dynamix. You will probably have a few achey muscles today and will be looking forward to our foam rolling tonight. After our little discussion regarding quinoi and its effect on blood sugar I thought I would research a little further. I found some work by Anne Tourney who writes for the livestrong charity foundation, she discusses how its the qulaity of the carbohydrate thats important and states quinoi has a Glycemic Load of 13 which is considerably less than breads, pastas, potatoes and rice and due to it being high in fibre and protein offers you a lot more. I have attached the link to the article for you to enjoy. http://www.livestrong.com/article/258598-quinoa-the-glycemic-index/ Well when choosing my dinner choices last night I thought I would be inspired by my Swedish sister in law and make myself a Smorgasbord. This included chicken, salmon, peppers, cucumbers, houmous and my favourite mackarel. And to round it all off I had some watermelon. Earlier in the day I had my usual yoghurt cranberries and pumpkin seeds and for lunch I had a rather delightful butternut squash soup. I hope you are feeling a little inspired in the kitchen, if not I am willing to share my rosti resipe. Have a great day and see you at 7.30pm this evening. Anthony

No rosti today!!

Good morning all. Thank you all for last night, The effort you put in gives me a real positive feeling about the course. We have a good group and as long as we implement those food prnciples we will all get some great results. Our first cheat meal will feel along time away but stay strong and be clean for these first two weeks and give yourself the best opportunity. Yesterdays menu. Breakfast - Yoghurt with dried cranberries and pumpkin seads. Lunch - Chicken and Mushroom soup Dinner - 2 Roasted chicken thighs (skinned) and a mixed bean salad. I look forward to seeing you all on Wednesday with the delight of foam rolling on achey muscles. Anthony

New course 19/11/2012

Welcome to everyone for joining the new course of Team Dynamix. Over the next 4 weeks I will look to test you physically but also to help you learn about nutrition and accelerate your results. Please follow my blog as i look to take you deaper into the facts. Anthony