mind body reformer
DESCRIPTION
This new and exciting program of wellbeing, fitness, education and fun is exclusive to LaSource and designed by the dedicated team at LaSource. The program will give you benefits individually tailored to your wellbeing. We will create a program of education, fitness, wellbeing and relaxation that will take any person to new and personal heights.TRANSCRIPT
MindBody Reformer
Be the Master of your Body!
A one-week intense Mind-Body program
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Welcome note from Mark Grebby, General Manager…
This new and exciting program of wellbeing, fitness, education
and fun is exclusive to LaSource and designed by the dedicated
team at LaSource.
The program will give you benefits individually tailored to your
wellbeing. We will create a program of education, fitness,
wellbeing and relaxation that will take any person to new and
personal heights.
The program is designed around four pillars:
1. Inner Freedom: we will give you a programme
during the week-long session to design and build on
your own strengths, leading you to understand how you
can maximize your body’s wellbeing through fitness
and diet.
2. Education: through detailed sessions of establishing
goals, we will define your program of activity, build
menus that suit your goals, and show you on how to
achieve a better you.
3. Fitness: using the BodySensei Program designed by
Andy Grant our resident fitness teacher; your limits
will be pushed. Each BodySensei program of activities
is tailored to your fitness levels from the very fit to
those who want a new start.
4. Well being: is the key to incorporating the whole
you combining exercise, diet and understanding. You
will enjoy spa treatments and relaxation classes, such
as Tai Chi, Meditation and Yoga. This ensures that
the programme addresses the whole you when you are
most receptive.
You will leave us with a new focus, new habits and right mind
set to build on your achievements from your stay. After all
“Amazing things happen when you introduce your Body to
Your Mind!”
MindBody Reformer Weeks In 2012
May 24 – 31
June 13 – 20
July 15 – 22
August 1 – 8
September 13 – 20
October 3 - 10
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MINDBODY REFORMER is a balanced high-energy mind and body workout using a combination of techniques such as Boxing, Kickboxing, Jumps, Fight-Training, Pilates, Tai Chi and Yoga, Indoor and Outdoor Cardio Exercises and above all, a balanced healthy eating programme. Each session lasts for 60 minutes including break periods where necessary.
It doesn’t matter if you are underweight or overweight, a sports person or not, Andy will work with you and customize his unique workout to meet your needs and fitness level, along with guidance to nourish your mind and body with a nutritious eating regimen.
MINDBODY REFORMER The one-week program will kickstart your metabolism and inspire you to reach your personal fitness goals. You will learn how to perform exercise with proper form and would be given nutrition and diet guidelines and tips on alkaline foods for good health.
The MINDBODY REFORMER program will tone your muscles, begin your weight loss, increase strength, speed and stamina; and will take you to the next level in your Mind and Body fitness. Mind/Body Reformer also focuses on your educational needs to attain optimum health.
MINDBODY REFORMER will make you the master of your body. It has been proven to achieve: weight loss, increase speed and sports performance, recovery from injuries and improve posture and confidence.
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You have taken the important first step on
the path to physical and mental fitness by
signing up to this intensive work out and
healthy eating program with Andy at
LaSource. The next step is to make a
commitment that you are going to be
physically and mentally fit. This lifestyle
program is designed to help you reach that
decision and your goal.
The decision to carry out a lifestyle fitness
program cannot be taken lightly. It requires a
lifelong commitment of time and effort.
Exercise must become one of those things
that you do without question, like bathing
and brushing your teeth. Unless you are
convinced of the benefits of fitness and the
risks of unfitness, you will not easily achieve
your goal.
Patience is essential. Don’t try to do too
much too soon and don’t quit before you
have a chance to experience the rewards of
improved fitness. You cannot regain in a few
days or weeks what you have lost in years of
sedentary living; but you can get it back if
your persevere. It is worth the price.
In the following pages you will find the basic
information you need to begin and maintain
a “personal lifestyle fitness program”. It tells
you what your goals should be and how
often, how long and how hard you must
exercise to achieve them. It also includes
information that will make your workouts
easier, safer and more satisfying. The rest is
up to you.
If you are under 35 and in good health, you don’t need to see a doctor before beginning an exercise program. But if you are over 35 and have been inactive for several years, you should consult your physician who may or may not recommend a graded exercise test. Other conditions that indicate a need for medical clearance are:
High blood pressure
Heart trouble
Family history of early stroke or heart attack deaths
Frequent dizzy spells
Extreme breathlessness after mild exertion
Arthritis or other bone problems
Severe muscular, ligament or tendon problems
Other known or suspected disease.
Vigorous exercise involves minimal health risks for persons in good health or those following a doctor’s advice. Far greater risks are presented by habitual inactivity and obesity.
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Mind & Body fitness is most easily understood by examining its components, or “parts.” There is widespread agreement that the four components below are basic: Cardio respiratory Endurance - the ability to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time. Long runs and swims are among the methods employed in measuring this component. Muscular Strength - the ability of a muscle to exert force for a brief period of time. Upper body strength, for example, can be measured by various weight-lifting exercises. Muscular Endurance - the ability of a muscle or a group of muscles to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles. Flexibility - the ability to move joints and use muscles through their full range of motion. The sit-and-reach test is a good measure of flexibility of the lower back and the backs of the upper legs. BODY COMPOSITION is often considered a component of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissues and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help you decrease body fat and increase or maintain muscle mass.
Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. More specifically it is: “The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.” Lifestyle fitness involves the performance of the heart and lungs, the muscles of the body and the quietness of the mind. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. As you undertake this program at LaSource, it’s important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal habits, exercise and eating practices. You can’t do anything about the first three factors. However, it is within your power to change and improve the others where needed.
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How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. Your exercise program should include something from each of the four basic fitness components as described previously. Each workout should begin with a warm up and end with a cool down. As a general rule, space your workouts throughout the week and avoid consecutive days of hard exercise. Hereunder are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness. Some of the popular exercises for each category are… WARMUP – 5 to10 minutes of exercise such as walking, slow jogging, knee lifts, arm circles or trunk rotations. Low intensity activity that simulates movement can also be included in the warm up. MUSCULAR STRENGTH - a minimum of two 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights is the most effective way to increase strength. MUSCULAR ENDURANCE - at least three 30-minute sessions each week that include exercises such as calisthenics, pushups, sit ups, pull ups, and weight training for all the major muscle groups. CARDIO RESPIRATORY ENDURANCE - at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Popular aerobic conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing and some continuous action games like racquetball and handball. FLEXIBILITY - 10-12 minutes of daily stretching exercises performed slowly without a bouncing motion. This can be included after a warm up or during a cool down. COOL DOWN - a minimum of 5-10 minutes of slow walking, low-level exercise combined with stretching.
The keys to selecting the right kinds of exercises for developing and maintaining each of the basic components of fitness are found in these principles: SPECIFICITY - pick the right kind of activities to affect each component. Strength training results in specific strength changes. Also, train for the specific activity you are interested in. For example, optimal swimming performance is best achieved when the muscles involved in swimming are trained for the movements required. It does not necessarily follow that a good runner is a good swimmer. OVERLOAD - work hard enough at levels that are vigorous and long enough to overload your body above its resting level to bring about improvement. REGULARITY - you can’t hoard physical fitness. At least three balanced workouts a week are necessary to maintain a desirable level of fitness. PROGRESSION - increase the intensity, frequency and duration of activity over periods of time in order to improve. Some activities can be used to fulfill more than one of your basic exercise requirements. For example, in addition to increasing cardio respiratory endurance, running builds muscular endurance in the legs, and swimming develops the arm, shoulder and chest muscles. If you select the proper activities, it is possible to fit parts of your muscular endurance workout into your cardio respiratory workout and save time.
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The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance. When you consume only as many calories as your body needs, your weight will usually remain constant. If you take in more calories than your body needs, you will put on excess fat. If you expend more energy than you take in you will burn excess fat. Exercise plays an important role in weight control by increasing energy output, calling on stored calories for extra fuel. Recent studies show that not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories. How much exercise is needed to make a difference in your weight depends on the amount and type of activity, and on how much you eat. Aerobic exercise burns body fat. A medium-sized adult would have to walk more than 30 miles to burn up 3,500 calories, the equivalent of one pound of fat. Although that may seem like a lot, you don’t have to walk the 30 miles all at once. Walking a mile a day for 30 days will achieve the same result, providing you don’t increase your food intake to negate the effects of walking. If you consume 100 calories a day more than your body needs, you will gain approximately 10 pounds in a year. You could take that weight off, or keep it off, by doing 30 minutes of moderate exercise daily. The combination of exercise and diet offers the most flexible and effective approach to weight control. Since muscle tissue weighs more than fat tissue, and exercise develops muscle to a certain degree. Your bathroom scale won’t necessarily tell you whether or not you are “fat.” Well-muscled individuals, with relatively little body fat, invariably are “overweight” according to standard weight charts. If you are doing a regular program of strength training, your muscles will increase in weight, and possibly your overall weight will increase. Body composition is a better indicator of your condition than body weight. Lack of physical activity causes muscles to get soft, and if food intake is not decreased, added body weight is almost always fat. Once active people who continue to eat as they always have after settling into sedentary lifestyles, they tend to suffer from “creeping obesity.”
Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling, and other aerobic activities. Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes won’t contribute significantly to cardiovascular fitness. The heart rate you should maintain is called your target heart rate. There are several ways of arriving at this figure. One of the simplest is: maximum heart rate (220 - age) x 70%. Thus, the target heart rate for a 40 year-old would be 126. Some methods for figuring out the target rate is to take individual differences into consideration. Here is one of them: 1. Subtract age from 220 to find maximum heart rate. 2. Subtract resting heart rate (see below) from maximum heart rate to determine heart rate reserve. 3. Take 70% of heart rate reserve to determine heart rate raise. 4. Add heart rate raise to resting heart rate to find target rate. Resting heart rate should be determined by taking your pulse after sitting quietly for 5 minutes When checking heart rate during a workout, take your pulse within 5 seconds after inter- rupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the per-minute rate.
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All exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured. As a general rule, you should wear lighter clothes than temperatures might indicate. Exercise generates great amounts of body heat. Light-colored clothing that reflects the sun’s rays is cooler in the summer, and dark clothes are warmer in winter. When the weather is very cold, it’s better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it’s easy to shed one of them if you become too warm. In cold weather, and in hot, sunny weather, it’s a good idea to wear something on your head. Wool watch or ski caps are recommended for winter wear, and some form of tennis or sailor’s hat that provides shade and can be soaked in water is good for summer. Never wear rubberized or plastic clothing as such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels. The most important item of equipment for the runner is a pair of sturdy, properly-fitting running shoes. Training shoes with heavy, cushioned soles and arch supports are preferable to flimsy sneakers and light racing flats.
The hour just before the evening meal is
a popular time for exercise. The late
afternoon workout provides a welcome
change of pace at the end of the work
day and helps dissolve the day’s worries
and tensions.
Another popular time to work out is
early morning, before the work day
begins. Advocates of the early start say it
makes them more alert and energetic on
the job.
Among the factors you should consider
in developing your workout schedule are
personal preference, job and family
responsibilities, availability of exercise
facilities and weather. It’s important to
schedule your workouts for a time when
there is little chance that you will have to
cancel or interrupt them because of
other demands on your time.
You should not exercise strenuously during extremely hot, humid weather or within two hours after eating. Heat and or digestion both make heavy demands on the circulatory system, and in combination with exercise can be an overtaxing double load.
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HEALTH SCREENING FORM Confidential Information
NAME: ____________________________D.O.B ______________Sex: M / F____________
DATE: _______________ DURATION OF STAY AT LASOURCE_____________________
Please read through carefully and answer honestly. It’s vital that we know of
any health issues before you undergo this program
Check list YES NO
Are you used to doing regular physical activity?
Do you suffer from hypertension? (BP > 140/90)
Has anyone in your family who is, male under the age of 55, or female under the age of 65, suffered from heart attack, stroke or sudden death?
Have your Doctor discouraged you to doing any form of exercise?
Has your doctor ever said you have a heart condition?
Do you suffer from diabetes?
Do you suffer from high cholesterol?
Do you feel pain in your chest when you do physical activity?
In the past month have you had chest pain when you were not doing physical activity?
Do you lose your balance through dizziness or do you ever lose consciousness?
Do you have a bone or joint problem that could be made worse by physical activity?
Are you on any medication either for a heart or blood condition or any other that may affect your ability to embark on a physical activity program?
Do you have a history of smoking?
If you are a female, have you had a baby in the past 6 months
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Have you ever been diagnosed with any of the following?
Asthma Sinusitis Cramps
Fluid retention Skin infections Rheumatism / Arthritis
Low blood pressure Eczema Varicose veins / Thrombosis
Radiation / Chemotherapy Sciatica Neck/back/shoulder pains
Anxiety Multiple sclerosis Angina Pectoris
Anxiety Depression Hemophilia
If you have answered YES to any of the above, please provide details – time, duration and extent of
the injury.
Please specify in detail about any allergies...
I understand that this consultation does not provide me with any medical advice; I have read, understood and completed
this questionnaire
LaSource regret that they cannot accept any legal liability whatsoever for any (1) loss or damage (2) death or personal injury arising out of or in connection with the training provided by them. Guests are reminded that it is always wise to consult a doctor prior to undertaking any form of strenuous activity.
Signed ____________________Email _____________________________Date: ___________
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MiindBody Reformer At LaSource
CONSULTANT DATE PARTICIPANT DURATION OF STAY Please read this document through (with client) and tick out the appropriate box. Note this stays with the consultant and is stored privately.
1.1 What type of activity have you done in the last 6 months
Swimming Spinning
If otherwise please indicate
1.2 Please describe in detail (e.g. length of time, type of activity and level of intensity)
1.3 If you have not been exercising, please indicate the last time working out even though it’s from doing physical education at school
1.4 Please list here any activities, including sports that you may have tried in the past and enjoyed (this is to give an idea of various activities you would enjoy doing)
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2.1 In order to know your physical abilities, please indicate how YOU feel about YOUR level of physical fitness.
4 = very satisfied 3 = satisfied 2 = dissatisfied 1 = very dissatisfied
Your energy level (in general) 1 2 3 4
Stamina (ability to go on) 1 2 3 4
Body fat 1 2 3 4
Strength 1 2 3 4
Muscle tone 1 2 3 4
Ability to cope with Tension and stress 1 2 3 4
Ability to relax 1 2 3 4
Posture 1 2 3 4
Flexibility 1 2 3 4
Co-ordination 1 2 3 4
Note: The above is how you feel about YOURSELF.
2.2 Because it’s not only about physical fitness in this Mind & Body workout program at
LaSource, please describe in depth a typical working day back home. Please be realistic as this
will only be to your benefit. Start off from the time you get up off your bed. Include what you
ate and drank, giving details on portions (if not sure describe sizes e.g. 1 large baked potato, 3
thick slices of ham, ½ a dinner plate full of salad, 1 tablespoon of mayonnaise, 1 bar of chocolate,
1 pub measure glass of wine’ and so forth. In the column that says what you did, I will need
you to describe fully what activity you did and time. It could be sitting at the desk the entire
day or just getting up for coffee 3 steps away, printing and collecting it in the office next door
25- 30 steps, (include times e.g. 6 am get up have breakfast etc)
Time Meals /snack Activity
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4.1 Please state how motivated you are to change your lifestyle and try to fit in more activity. You
scale it 1- 5, 5 being strong.
Scale:
Give reasons:
________________________________________________________________
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4.3 Please state how confident you are to do the program. Same scale 1- 5
Scale:
Give reasons:
This MiindBody Reformer at LaSource is formulated to change your lifestyle. However say you’re
not going to do the program indicate your disadvantages if you were to never change?
Advantages in doing the program and succeeding
- ____________________________________________________________________
- ____________________________________________________________________
- ____________________________________________________________________
- ____________________________________________________________________
- ____________________________________________________________________
5.1 In this program we work together, therefore please indicate which activities you think you want
to try while at the hotel.
LAND SPORTS WATER SPORTS HOLISTIC CLASS / SPA
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YOGA 1 hour
Increasing Flexibility - Yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised. Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body. Surprisingly it has been found that the body which may have been quite rigid, starts experiencing remarkable flexibility in even those parts which have not been consciously worked on. Massaging of all Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate - that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life. Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.
MEDITATION 40 minutes
Reduces anxiety attacks as it lowers the levels of blood lactate. Builds self confidence. Increases serotonin which influences moods and behavior. Low levels of serotonin are associated with depression, headaches and insomnia. Enhances energy, strength and vigor. Helps keep blood pressure normal. Reduces stress and tension Creates a state of deep relaxation and general feeling of wellbeing Helps with P.M.T. Increases concentration and strengthens the mind. Helps reduce heart disease. Helps with weight loss.
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HOLISTIC DURATION TIME BENEFITS
TAI CHI 1 hour
The three main elements of tai chi are movement, breathing, and meditation. Here’s how these practices can benefit health: Fitness and flexibility - Because Tai chi is a weight-bearing form of exercise and will use all your major muscle groups, it improves strength and endurance. Its movements also enhance balance, agility, coordination, and flexibility. Heart and respiratory health - Tai chi is an aerobic form of exercise, which means your heart works harder and increases the flow of oxygen in your blood. Aerobic exercise has been shown to benefit your heart and may lower your cholesterol. Tai chi breathing exercises increase your lung capacity and improve circulation of oxygen. Mental health- Research shows that meditative aspects of Tai chi can help relieve stress, improve concentration and lower blood pressure and reduce your heart rate. Overall well-being - Tai chi may improve your digestion and your immune system, and help you sleep better. People who practice tai chi regularly often report an overall feeling of improved wellness. Results of two randomized controlled trials found that older adults who participated in a 16-week or 6-month tai chi program reported greater psychological well-being, life satisfaction, and perceptions about their health than a control group not participating in Tai chi.
PILATES 1 hour
Improve strength, flexibility and balance. Tone and build long, lean muscles without bulk. Challenge deep abdominal muscles to support the core. Engage the mind and enhance body awareness. Condition efficient patterns of movement making the body less prone to injury. Reduce stress, relieve tension and boost energy through deep stretching. Restore postural alignment. Create a stronger, more flexible spine. Promote recovery from strain or injury. Increase joint range of motion. Improve circulation. Heighten neuromuscular coordination. Offer relief from back pain and joint stress. Correct over-training of muscle groups which can lead to stress and injury. Enhance mobility, agility and stamina. Compliment sports training and develop functional fitness for daily life activity. Improve the way your body looks and feels.
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HOLISTIC DURATION TIME BENEFITS
COOKERY 1 hour
Healthy cooking doesn't mean that you have to become a gourmet chef or invest in expensive cookware. You can use basic cooking techniques to prepare food in healthy ways. By using healthy cooking techniques, you can cut fat -and calories. Consider, for instance, that each tablespoon (about 14 grams) of oil you use when frying adds more than 100 calories. To put it in perspective - adults should limit fat calories to no more than 20 to 35 percent of total daily calories. For a 2,000-calorie diet, that means no more than 400 to 700 calories from fat a day. By switching to roasting, you not only eliminate added fat but also allow any fat in the food to drip away. The healthy cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt. Use them often to prepare your favorite dishes. Click the tabs to the left for a description of these healthy cooking methods.
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FITNESS DURATION TIME BENEFITS
AEROBIC HI/LOW
1 hour
Increasing Stability - you will increase lung capacity and endurance. This class is also vital for weight loss. Because of the interval levels this causes your heart rate to fluctuate giving you sufficient time to recover and giving to body that boost to lose body fat. Participating in consistent aerobic exercises will help train your body to increase its efficiency to take in oxygen. This is a good thing because this enables your heart to gradually grow. As the heart grows and becomes stronger, you will use less effort to meet exercise demands because more blood can enter. This class also helps with mind and body restoration because it’s remembering several routines or steps for the entire hour.
CIRCUIT TRAINING
Because you get minimum rest while doing circuit training, the exercises will maintain an elevated heart rate for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit training a beneficial type of cross training. One will gain muscles through the resistance training, as well increases his/her cardiovascular endurance during the slightly elevated heart rate that is maintained in between sets and throughout the overall program. You will also burn high amounts of calories during the high exertion periods of each sets. Circuit training is also a convenient way to exercise. It maximizes the total exercise volume (number of sets, repetitions, and amount of weight) completed in a period of time. Exercises are completed in a row, and therefore, the time spent exercising is condensed. Separate cardiovascular training is not necessary. All body parts are trained in one session, and therefore, exercisers do not need to work out every day.
BEACH VOLLEYBALL
1 hour
Beach volleyball is easier on the body than the indoor game of volleyball. On the beach you are playing in the sand which is very forgiving on the joints. Because of the constant moving around, in the sand, makes it harder than in the gym, therefore you work twice as hard on the court that increases your cardiovascular. Overall for the leg, the back, and the ankles, beach volleyball is more forgiving. A total body workout.
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WATER SPORTS DURATION TIME BENEFITS
WINDSURFING
This exercise works the entire body. It improves cardiovascular in many ways. Falling off the board means you are constantly pulling yourself out of the water which works your arms and increases your calorie output, also causing the heart rate to increase. As you improve in windsurfing you also improve on your cardio benefits: - this is because you are spending longer on each windsurfing action rather than sitting on the board. You'll also learn maneuvers that involve jumping on the board and turning your body to help build up speed - all tactics which help work your cardiovascular system.
KAYAKING 1 hour
Kayaking can be peaceful and meditative or can be exhilarating – depending on where and how you do it. It can also improved cardiovascular fitness, increase muscle strength, particularly in the back, arms, shoulders and chest, from moving the paddle, also increase torso and leg strength, as the strength to power a kayak comes mainly from rotating the torso and applying pressure with your legs. Kayaking reduces risk of wear-and-tear on joints and tissues, since paddling is a low impact activity.
SWIMMING 1 hour
Regular swimming builds endurance, muscle strength and cardio-vascular fitness. It can serve as a cross-training element to your regular workouts. Swimming a few laps can help you cool-down, move blood through your muscles to help them recover, and help you relax as you glide through the water. Other psychological benefits to swimming, if you allow it to occur. Relax and swim with a very low effort. Let your mind wander, focusing on nothing but the rhythm of your stroke. This form of meditation can help you gain a feeling of well-being, leaving your water session refreshed and ready to go on with the rest of your day.
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SPORTS DURATION TIME BENEFITS
GOLF
Golf may delay the onset of dementia by stimulating blood circulation in the brain along with improving connections between nerve cells. Swinging the clubs also challenges the mind in terms of strategy, coordination, concentration along with adding up a series of large numbers. The game of golf is great for your cardiovascular health since it involves walking about 6 miles and can burn off around 1400 calories.
CYCLING 1 hour
Cycling builds strength and muscle tone. Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling. Cycling increases muscle tone, improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips. It also builds stamina. Cycling improves cardio-vascular fitness. Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness.
JOGGING 1 hour
Jogging makes the heart stronger. It increases the capacity of the blood circulation and of the respiratory system. This is essential for maintaining good fitness. It also speeds up the digestive system and can help to relieve digestive problems. Many people who live a sedentary lifestyle develop digestive problems that can be improved with a healthier diet and some regular exercise. It also assists in burning fat and thereby helping to lose weight. In addition to increasing metabolism, jogging is an effective way to burn more calories which helps you lose weight. If calories consumed in food are less than calories spent during exercise and other daily activities, you will lose weight. Jogging helps to reduce stubborn belly fat. Stubborn fat can be very hard to shift, but a running program can really help to cut down on the last of your stubborn fat. The key is to think long-term and always work on your fitness. Change can take a long time to come but the end result is much improved fitness and strength which makes maintaining a healthy weight is so much easier.
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SPA DURATION TIME DETAILS
SPICE BODY EXFOLIATION
A traditional exfoliation to invigorate and bring vitality to the body. After a gently massage with warm oil drizzled sparingly over the body, an organic indigenous blend of Ginger, Lime and Essential Oils is used to cleanse and polish the skin. You will then be wrapped to intensify the exfoliation process. A final application of the skin nourishing milk leaves the skin vibrant.
SWEDISH MASSAGE
With increasing physical and emotional pressures of modern living, making relentless demands on the body, massage has the potential to reduce strain and alleviate pain. The benefits of Swedish massage are extensive. They help break down adhesions and lactic acid, improve the circulation of the blood and lymph and soothe tired or aching muscles.
DETOX BOREH WRAP
Boreh is a Balinese spice body mask that is a popular treatment for headaches, muscle aches and arthritis. This aromatic mask using a blend of turmeric, ginger, black pepper, clove, nutmeg, coriander and rice powder helps increase the circulation and to detoxify and infuse dry skin. The skin is then conditioned with an organic body lotion.
BALINESE MASSAGE
A traditional Indonesian massage originating from Bali that works every muscle in your body. The massage employs a combination of techniques including acupressure and reflexology and other massage techniques such as skin rolling, sliding, long exploration, short exploration and kneading. It is this balance of massage, acupressure and reflexology that allows the Balinese massage to bring a release to deeply tense and knotted muscles. The massage works especially well on achy joints and muscle strains. Sports injuries are often treated with a Balinese massage.
BOLUS BAG MASSAGE
This treatment uses warm muslin poultices of organic herbs that are applied directly to the body in a kneading action. This traditional treatment has been practiced to soothe muscle tension and stiffness on the key areas. Heat and herbs are absorbed by the body to help reduce aches and pains, increase lymphatic drainage and condition the skin. In addition to ginger, black pepper and other indigenous herbs, the poultice contains antioxidants turmeric, a natural skin softener, and tamarind which hydrates and regenerates skin cells. The poultice containing the aromatic herbs effectively treats sprain, sharp pain, bruise, soreness and relaxes the tendons and ligaments.
22
SSUUGGGGEESSTTEEDD SSPPAA TTRREEAATTMMEENNTTSS DDUURRIINNGG TTHHEE PPRROOGGRRAAMMMMEE
SPA DURATION TIME DETAILS
HOT STONE MASSAGE
Specially selected volcanic basalt stones of varying sizes are used to heal the body and induce blissful relaxation. The stones hold and radiate heat for a long period of time allowing trails of heat to penetrate deep into the body and melt the tension from each and every muscle. The placing of the stones on the body’s meridian lines helps to balance energy. The therapist also uses the stones along with a relaxing blend of oil to massage the body, multiplying the benefits, providing pain relief as well as improving circulation including lymphatic drainage.
DEEP TISSUE MASSAGE
A technique of massage targeting large muscle groups such as thighs, buttocks and back to broaden and stretch tight muscles. This massage uses deep tissue techniques to release chronic muscle tension and helps to break up and eliminate scar tissue. It helps loosen muscle tissues, release toxins from muscles and get blood and oxygen circulating evenly.
GREEN COFFEE WRAP
Slim and tone your body with a cutting-edge cellulite treatment. This slimming and toning wrap stimulates your body’s ability to break down fat, increase metabolism and eliminate water retention. Pure 100% Micronized Green Coffee naturally rich in Chlorogenic Acid, Polysaccharides, Proteins and Essential Oils, smoothes and enhances skin texture, visibly reducing spongy, dimply cellulite areas.
SEAWEED WRAP
A detoxifying and diuretic full body wrap blends seaweed with aromatherapy essential oils to offer a mini-detox treatment. By incorporating Dry Body Brushing, this is also an ideal maintenance treatment for part of a weight loss programme that is recommended in a course of treatments set out by your therapist. This treatment also mineralizes and moisturizes, leaving your skin feeling renewed and hydrated.
23
SSUUGGGGEESSTTEEDD MMEENNUU PPLLAANN FFOORR TTHHEE WWEEEEKK
VVEEGGAANN MMEENNUU FFIISSHH MMEENNUU MMEEAATT MMEENNUU
Grilled Zucchini Lasagna with Roasted Red Pepper
Sauce Calories 133g; Calories from Fat 3,
Percent Total Calories From: Fat 25%, Protein 10%, Carbohydrate 65%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g,
Cholesterol 1mg, Sodium 494mg, Total Carbohydrate 22g, Dietary Fiber 1g,
Sugars 0g, Protein 3g, Vitamin A 6411 units, Vitamin C 215 units, Calcium 0
units, Iron 1 units
Baked Ginger Glazed Mahi-Mahi
Calories: 259g, Fat: 7 g, Carbs: 16 g, Fiber: 0 g, Protein: 32 g,
Weight Watcher Points: 6
Apple Country Chicken Calories 392g, Calories from Fat 13,
Percent Total Calories From: Fat 34%, Protein 36%, Carbohydrate 31%, Totals and Percent Daily Values (2000 calories):
Fat 15g, Saturated Fat 4g, Cholesterol 122mg, Sodium 182mg, Total
Carbohydrate 30g, Dietary Fiber 2g, Sugars 0g, Protein 35g, Vitamin A 132 units, Vitamin C 61 units, Calcium 0
units, Iron 3 units
Polenta w/ Wild Mushroom Sauce
Calories 234g - Calories from Fat 44, Percent Total Calories From: Fat 19%, Protein 8%, Carbohydrate 68%, Totals
and Percent Daily Values (2000 calories): Fat 5g, Saturated Fat 1g,
Cholesterol 0mg, Sodium 467mg, Total Carbohydrate 40g, Dietary Fiber 1g,
Sugars 0g, Protein 5g, Vitamin A 718 units, Vitamin C 10 units, Calcium 0
units, Iron 2 units
Grilled Mahi with Blueberry-Mango Salsa Calories 231.1g Total Fat 7.0 g,
Saturated Fat 0.8 g, Polyunsaturated Fat 0.6 g, Monounsaturated Fat 3.8g,
Cholesterol 100.0 mg, Sodium 433.2 mg, Total Carbohydrate
15.9 g
Grilled Balsamic Chicken Calories 219g - Calories from Fat 70,
Percent Total Calories From: Fat 32%, Protein 54%, Carbohydrate 14%, Totals and Percent Daily Values (2000 calories):
Fat 8g, Saturated Fat 1g, Cholesterol 77mg, Sodium 355mg, Total Carbohydrate
8g, Dietary Fiber 0g, Sugars 0g, Protein 30g, Vitamin A 57 units, Vitamin C 3
units, Calcium 0 units, Iron 2 units
Spicy Hot Tofu & Rice Calories 448g - Calories from Fat 4,
Percent Total Calories From: Fat 9%, Protein 7%, Carbohydrate 84%
Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g,
Cholesterol 0mg, Sodium 440mg, Total Carbohydrate 94g, Dietary Fiber 1g, Sugars 0g, Protein 8g, Vitamin A 5 units, Vitamin C 0 units, Calcium 0
units, Iron 5 units
Pan-Seared Salmon with Pineapple-Jalapeno
Relish Calories: 308g, Calories from fat: 46%, Fat: 15.6g, Saturated fat: 3.2g, Monounsaturated fat: 5.7g, Polyunsaturated fat: 5.7g, Protein: 28.8g, Carbohydrate: 11.7g, Fiber:
1.3g, Cholesterol: 80mg, Iron: 0.7mg, Sodium: 394mg, Calcium:
31mg
Garlic Chicken Calories 261g - Calories from Fat 94
Percent Total Calories From: Fat 36%, Protein 46%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g,
Cholesterol 77mg, Sodium 618mg, Total Carbohydrate 11g, Dietary Fiber 1g,
Sugars 0g, Protein 30g, Vitamin A 25 units, Vitamin C 4 units, Calcium 0 units,
Iron 2 units
Brown Rice Pilaf with Asparagus and Mushrooms Calories 230, Cholesterol 9mg, Protein 8g, Sodium 38 mg, Carbohydrate 30g,
Fiber3g, Total fat 7g, Potassium 344mg, Saturated fat 2g, Calcium 108mg,
Monounsaturated fat 3g
Grilled Salmon Fillet with Mustard-Orange
Marinade 274g calories; 15 g fat ( 3 g sat , 5
g mono ); 84 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 254 mg sodium;
577 mg potassium.
Basil Chicken Calories 213g Fat 29%, Protein 55%, Carbohydrate 16%, Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 77mg,
Sodium 71mg, Total Carbohydrate 8g, Dietary Fiber 1g, Sugars 0g, Protein 29g, Vitamin A 2418 units, Vitamin C 83
units, Calcium 0 units, Iron 1units
24
SSUUGGGGEESSTTEEDD MMEENNUU PPLLAANN FFOORR TTHHEE WWEEEEKK
Caribbean Red Beans and Brown Rice
Calories 382, Monounsaturated fat 5 g, Protein 14 g, Cholesterol 0 mg,
Carbohydrate 63 g, Sodium 517mg, Total fat 9g, Fiber 11g, Saturated fat 1 g
Grilled Yellow Fin Tuna with Fresh Tomato Salsa
201g calories; 7 g fat (1 g sat , 4 g mono); 45 mg cholesterol; 3 g
carbohydrates; 0 g added sugars; 30 g protein; 1 g fiber; 152 mg sodium;
756 mg potassium.
Roasted Chicken Breast Gremolata
Calories 226g - Calories from Fat 70, Percent Total Calories From: Fat 31%, Protein 50%, Carbohydrate 7%, Totals
and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol
76mg, Sodium 854mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein
28g, Vitamin A 345 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units
Creole-style Black-eyed Peas Calories 173, Cholesterol 0mg, Protein 11g, Sodium 34 mg, Carbohydrate 31g, Fiber 5g, Total fat 1g, Potassium 665 mg, Saturated fat trace Calcium 66 mg,
Monounsaturated fat trace
Snapper with Herbs & Capers
199g calories; 10 g fat (1 g sat , 6 g mono); 36 mg cholesterol; 2 g
carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 125 mg sodium;
557 mg potassium.
Stuffed Chicken Breasts Calories 359, Cholesterol 96 mg, Protein 37 g, Sodium 120 mg, Carbohydrate 19 g, Fiber 2 g, Total fat 15 g, Potassium 548 mg, Saturated fat 3 g, Calcium
113 mg, Monounsaturated fat 8 g
Tofu Hoisin With Baby Bokchoy
Calories 130, Cholesterol 0mg, Protein 10 g, Sodium 437 mg, Carbohydrate 11
g, Fiber1 g, Total fat 5g, Potassium 402, Saturated fat 1 g, Calcium 121,
Monounsaturated fat 2 g
Garlic and Lemon Kingfish
Calories: 183g, Fat: 6 g, Carbs: 2 g, Fiber: 0 g, Protein: 31 g, Weight
Watcher Points: 4
Baked chicken with onion and tarragon
Calories 300, Cholesterol 49mg, Protein 20g, Sodium 300 mg, Carbohydrate 29 g, Fiber 1 g, Total fat 8 g, Potassium 390mg,
Saturated fat 3g, Calcium 54mg, Monounsaturated fat 3 g
SSIIDDEE DDIISSHHEESS
Note: All the Fish or Chicken dishes are served with any of the listed side dishes.
Grilled Asparagus- servings size (180g) amount per servings (32g Calories)
Roasted Parsnips- servings size (1cup) amount per servings (99g Calories)
Stew Vegetables- servings size (1cup)amount per servings(80g Calories)
Grilled Portobello Mushroom servings size(121g)amount per servings (42g Calories
Steamed Broccoli- servings size (1cup) amount per servings (91g Calories)
Boiled Cauliflower- servings size (1cup)amount per servings (25g Calories)
25
HHEEAALLTTHHYY SSAALLAADDSS
White Bean and Artichoke Salad
Amount Per Serving Calories: 218g | Total Fat: 10g | Cholesterol: 0mg
Holiday Pear Pecan Salad Per serving: Per serving: 145 calories, 1.5 g protein, 27 g carbohydrate, 5 g
fat, 0.4 g saturated fat, 0 mg cholesterol, 3.2 g fiber, 28 mg sodium.
Calories from fat: 28%.
Mediterranean Chickpea Salad
Per serving: 153 calories, 9 g protein, 15 g carbohydrate, 6.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 2.5 g fiber, 197 mg sodium. Calories from fat: 38%.
Sunshine Salad Per serving: 96 calories, 3 g protein, 15 g carbohydrate, 3 g fat (0.2 g saturated fat,
0.4 g monounsaturated fat, 2 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 135 mg sodium. Calories from fat:
28%.
Simple Tomato & Herb Salad
Per serving: 72 calories, 2 g protein, 12 g carbohydrate, 3 g fat, .6 g
saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 0 mg cholesterol, 2.5 g fiber, 243 mg
sodium. Calories from fat: 35%.
Arugula, Beet, and Blood-Orange Salad with Artichokes
Calories(kcal)265, Protein(gm)4, Carbohydrate(gm)17, Fat, total(gm)22,
Saturated fat(gm)3, Dietary Fiber, total
Green Salad with Cranberry Vinaigrette
Amount Per Serving Calories: 218 | Total Fat: 19.2g | Cholesterol: 11mg
HHEEAALLTTHHYY JJUUIICCEESS // CCOOCCKKTTAAIILLSS
NNOONN -- AALLCCOOHHOOLLIICC
Nature’s Healer
Wheat Grass Juice, Lemon Chunks, Cinnamon topped with Sparkling Water Detoxifies the liver, cleanses the colon, boosts the immune system, purifies blood, contains 97 enzymes, vitamins, phytochemicals and minerals, contains more protein per ounce than beef, digestive and fights cold, anti-oxidant
Mind Opener Papaya, Ginger and Lemon Juice Rehydrating, aids digestion, laxative, helps protein digestion, spleen and liver tonic, cleanse the digestive system
ABC Trio
Apple Juice, Beetroot and Carrot Anti-oxidant, rich source of beta carotene, vitamin C, Iron and Potassium, cholesterol lowering, memory booster, aids in better vision, strengthens the heart
High C
Celery Stalks, Carrot, Parsley and Asparagus Anti-arthritic, build the bones, lowers blood pressure, kidney tonic, uterine tonic, highly alkaline, good detoxifier, rich source of anti-oxidants, treats nervous afflictions, anemia, gynecological problems, insomnia and hypertension
Radiant Booster
Water Melon, Green Tea and Pineapple Good source of Vitamin B & C, Lycopene helps treat cancers, lower blood pressure, improve insulin sensitivity, prevents age related vision loss. bromelain in pineapple is anti-inflammatory & analgesic, strengthens the teeth and gums, diuretic
Breath of Life
Cucumber, Watermelon and Ginger Excellent diuretic, best detoxifier, helps in losing weight, flushes the excess fluid, good for skin health due to high moisture, vitamin E and natural fat, good for blemishes, acne, frostbite, dermatitis and wrinkles
26
MMIINNDD && BBOODDYY RREEFFOORRMMEERR -- FFIITTNNEESSSS
BBOONNDDYYSSEENNSSEEII FFIITTNNEESSSS WWOORRKKOOUUTTSS
WWOORRKKOOUUTT DDUURRAATTIIOONN TTIIMMEE BBEENNEEFFIITTSS
Master Mix Stretches & Cardio workout
Stretching keeps your muscles loose and flexible. Flexibility makes it easier for your muscles to perform all kinds of tasks, including your cardio routine and proper posture. Cardiovascular exercise stimulates your metabolism, heart and blood circulation. This improves your respiration, organ function, weight loss and overall health.
Master Core Strength
Strengthens the torso: all of our movements are powered by the torso--the abs and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. The torso is the body's center of power, so the stronger you are in that area, the easier your life will be.
Master Bodybox
Boxing techniques helps to increase muscle, stamina and mental strength. It is the perfect form of workout for balance, speed and stress relief.
Power Master- Legs, Arms & Shoulders (plyometric and weights training)
Strengthens and builds muscles. Muscle tissue burns the body's calories faster than fat does, so toning and increasing you muscles helps you to burn calories and ultimately lose weight. Working the different muscle groups increases your overall physical strength.
Aquacise
Low impact exercises and water resistance helps your posture, joints, recovery from injuries and tones all of your muscle groups. This is a type of hydrotherapy that increases circulation and respiration with cardiovascular benefits.
27
BBOODDYY SSEENNSSEEII WWEEEEKKLLYY WWOORRKKOOUUTT PPRROOGGRRAAMMMMEE
WWIITTHH AANNDDYY GGRRAANNTT
Are you ready to Master of your Body?
TTHHEE PPLLAANN
Day 1
• You have just arrived! Meet master trainer Andy Grant and enjoy an orientation of our facilities and grounds with the original MIND/BODY REFORMER
Day 2
• Master Mix Stretches and Cardio Workout - Warm up, prevent injuries and move straight into a fun, high-energy, mixed-combination conditioning workout that will work all your muscle groups and rev you up!
Day 3
• Master Core Strength - Dig down to your deep muscles with killer - cardio abs, pilates and yoga techniques to straighten, strengthen and unlock your inner master and motivation.
Day 4
• Bodybox - Boxing, kick boxing, and martial arts techniques mixed with dance aerobics builds confidence and stamina and starts punching off the pounds or weakness you don’t want. You can do it!
Day 5
• PowerMaster Legs, Arms & Shoulders - Plyo jump, skip, squat and lunge. Curl, press and fly light weights for an upper and lower body workout that pushes you to your new limit.
Day 6
• Aquacise! Reward your body with water and the best of Andy’s master Aquacise class that will cool, massage and fill your final workout with fresh movements. Keep control though - this is still a high energy, calorie burning workout.
Day 7
• Relax, rest and recuperate. Reflect and feel the MIND/BODY REFORMER power within you!
28
MMIIIINNDDBBOODDYY RREEFFOORRMMEERR SSPPAA PPRROOGGRRAAMMMMEE
AATT TTHHEE OOAASSIISS SSPPAA
TTHHEE PPLLAANN
Day 1
• Please collect your personalized Spa schedule at check in. You are offered a mix of inclusive and some of the A la carte treatments. Any of your treatments could be upgraded to one of the suggested Spa treatment at a special upgrade fee
Day 2
• Your spa programme will start off with a deep exfoliation using our unique blend of organic ingredients. This will help in activating your metabolism and to leave those sweat pores on your skin open
Day 3 • Full Body Massage session
Day 4
• A Detoxifying Body Wrap helps to compliment the intense work out program you will be undergoing whilst at LaSource
Day 5 • Full Body Massage session
Day 6
• Your choice of skin specific Pevonia Restorative Facial or LaSource Signature Back Massage will help you feel rejuvenated at the end of the programme
Day 7
• A Detoxifying Body Wrap helps to compliment the intense work out programe you will be undergoing whilst at LaSource
29
Day ONE
Read your tools and stay hydrated!
Start your programme right off by going through your follow up worksheet, fitness and
nutrition logs. Stay hydrated by drinking at least 8 glasses of water a day. Your body is 60 –
80% water, so you need to replace the water your body uses throughout the day. Dehydration
can cause fatigue, irritability and headaches. So be sure to drink up!
Cut back!
Cut back on your coffee, carbonated drinks, ice creams, processed cereals, cookies, chocolates,
pizza, pies, white bread, jam, jelly, peanut butter, tinned vegetables, hot dogs, chips and fries,
preserved juices, mayonnaise, ketchups, nachos, processed meats and crisps.
Power up your day: Walking is one of the best ways to get exercise. It is not too intense, and
you still get all the benefits, like burning calories, fighting off colds and preventing heart
diseases and diabetes. Don’t skip your breakfast! Everyone is busy these days, but there are
ways to fit this important meal into your daily routine. To make the transition easier, you can
start with easy foods like fruits or oatmeal. Eating breakfast will help you perform better at
work and will boost your metabolism.
Day TWO
HHEEAALLTTHHYY IINNSSPPIIRRAATTIIOONNSS
Day THREE
Divide and conquer
When you are serving your meals, divide your plate into three portions
One portion for proteins / starch
Two portions for vegetables or a healthy salad.
Day FOUR
30
Make the swap
Giving up your favorite food can be tough, but there are many ways to replace certain foods in your diet.
Use egg whites in place of the whole egg
When baking, use sweetener instead of sugar and whole white flour instead of the white flour.
Use mustard instead of mayonnaise
Choose the low-fat version of the food
Pay attention to your food
Watching TV or reading the paper, while you are having your meals only leads to mindless
eating. Make sure the focus is on the food. You will eat less because your mind won’t be
occupied with other things.
Stop stressing
Coping with daily stress is part of life, but how we manage stress is what makes a difference
in our physical and mental health. There are many ways to handle stress at work and in life.
Get some fresh air or take a walk outside
Set aside some relaxation time for you and you only!
Spend more time in your favorite sport event
Day FIVE
Day SIX
Day SEVEN
31
WWOORRKK OOUUTT PPLLAANN AATT HHOOMMEE
PUSH UPS - Place both hands down on the floor, shoulder width apart,
(Optional to keep the knees on the floor) lower your body keeping a straight
form. Bring your chest to the floor and push yourself back to the first
position (Repeat 3x 15-20reps)
PLANK - Elbows on the floor, in line with your underarm, extend your body
full length keeping the buttocks inline as well. Hold this move for 15 - 30
seconds. (Repeat 3x)
UPRIGHT JOGGING- You will need at least a 3-5lb weight - Start in an
upright standing position as you would get ready to jog. Hold the weights in
both hands, and start raising the knees to the chest. You can start off slowly
then increase the past until you feel you can do the move in a knee up
jogging position. Opposite hands to the knee. As the knee goes up, the
opposite hand goes up. If you don’t have weights feel free to use 2 - 1.5liter
water bottles filled with water/sand. (Repeat 3x 40-50knees up)
BENCH DIPS - Need a bench/chair - Place your hands shoulder width
apart with your fingers facing the front. Knees bent (optional keeping them
straight for more intensity). Lower your body to the floor, (allowing the
elbows to bend) but not allowing your buttocks to touch the floor. Push
yourself back to the first position. (Repeat 3x- 20reps)
PLANK JACK - Position yourself in a plank position (as describe above)
ensure the knees are off the floor. Have your feet opening and closing as you
would do a jumping jack standing.
FROG SQUAT - Stand with your feet and hips with apart. Bend your knees
like you’re about to sit. Place your elbows on the inner part of your knees
(you should be in a squat position). Extend your knees allowing your buttock
to go up and bend to go back down. (Repeat 3x -20 reps)
32
MOUNTAIN CLIMBING -Place your hands on the floor, shoulder width
apart. Extend your body full length (like the plank) bring each knee towards
your chest but imagine you’re running. Repeat 3x - 20reps.
BUTT KICKS - If you have space, you can do this with movement or
stationary. Imagine you’re getting ready to run. Hands up with elbows bent.
Start kicking your heels to your buttocks. Repeat 3x - 20 reps
OBLIQUE KNEES - Start in a plank position (as describe above, but with
hands full length). Alternate knees to your shoulder. Note the knees should
not come to the front of the body but to the side. Alternate legs. Repeat 3x -
20reps.
SIDE LOUNGE - Stand with your feet wide. (Not just shoulder width,
wider) bend one knee, keeping the other straight. Reach your hands to the
front while lounging. Repeat on both sides. (Repeat 3x 15- 20 reps)
SHADOW BOXING - Stand with feet width apart, create a fist keeping the
elbows up. Extend your arms forward (keeping elbows slightly bent) without
moving your feet, keep punching to the front. It is better to do this in front
the mirror. Increase the paste as you get stronger. Things to consider when
shadow-boxing practice your stance. If you’re right handed your left foot
should be forward with your right foot to the back at an angle. (Not directly
behind). Repeat for at least 10-20 minutes
JUMP ROPE/ SKIPPING - Hold handles with a firm grip, elbows close to
sides, make small circles with wrists while turning the rope. Keep torso
relaxed, head erect and look straight ahead to keep balanced. Jump only
high enough to clear the rope, with light ankle knee motion. During
jumping, the rope should touch the surface lightly. Never sacrifice good
jumping form for speed. Jumping rope/skipping is a great cardiovascular
workout. You can burn over 1000 calories in 60 minutes. Repeat 10-25
minutes. Increase the time as you get better.
33
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BBOODDYY SSTTAATT AANNAALLYYSSIISS
CCAATTEEGGOORRIIEESS UUNNIITT BBEEFFOORREE DDUURRIINNGG AAFFTTEERR
Weight Pounds
BMI (Body Mass Index)
Fat % %
BMR (Basal Metabolic Rate)
kcal
Impedance Ohm
Fat Mass Pounds
FFM (Free Fat Mass) Pounds
TBW (Total Body Water) Pounds
Waist Circumference Inches
Hip Circumference Inches
Abdominal Circumference
Inches
Thigh Circumference Inches
Arm Circumference Inches
Energy levels
Rat
e yo
urse
lf on
a 1
0 p
oint
scal
e; T
en b
eing
th
e m
ost
and
zero
bei
ng
the
leas
t
Digestion
Stress levels
General well-being