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PILATES BY - Kathry Lisa Moses

I am always on the lookout for people who inspire the desire to get fit, healthy and to make a positive change in their lives.  

I met Kathryn on Facebook and found her story and knowledge a fantastic source of inspiration to motivate you so here goes:

Kathy has always had an interest in fitness, nutrition and a desire to help others people get into shape. 

Being a fashion assistant at Vogue magazine in New York and obtaining a masters degree in clinical psychology Kathy felt her true niche had not yet been found.  

After her divorce practicing psychotherapy was very draining and Kathy felt she was not truly changing others and was still struggling with her own unresolved issues she felt she could make. 

Three life events had a major impact on Kathy. 

  • Her mom struggling with severe neuropathy  


  • Becoming pregnant with her son Spencer and her friend Leanne Wagner getting certified in Pilates. 


  • All of the above events inspired Kathy's interest and new-found passion for Pilates.  


She got certified in mat Pilates through the physical mind institute at Bodlyline studio in Beverly hills and was told by her mentor Maria Leone that she could not get certified on the equipment until she gave birth to her son Spencer.

She went through the training and started teaching at several studios.  

Over the years her strength, passion and drive for fitness grew being inspired by Kathy Smith, Owen mckibben, Tony Horton etc she decided she wanted a full time career in Pilates and wanted to teach. With creativity she wanted to teach a fun and upbeat class and added a cardio twist to her classes teaching jump board class as her specialty. 

She is also trained in the rehab side of Pilates. 

Kathy trains very hard herself doing the Santa Monica stairs and boot camp at the palisades YMCA daily and does Pilates herself at least twice a week.  

She loves this career because people feel better and they truly are happy when they come and see their body's change. 

As Joseph Pilates said ten sessions you feel different twenty you look different and thirty you have a brand new body.  

Why not contact Kathy and try am introductory special rate on a series of private sessions.  

Call: 3104039363

She currently has special offers to help people get in shape so be sure to get in touch.

You can reach Kathy on Facebook at:

Pilates by KATHY MOSES

BIG LOU ON MAKING LEG DAY COUNT!!!

Leg day is dreaded by many and skipped by some. But for those that go the distance, they are not sorry. Proper leg development keeps your physique in balance, your body in healthy working order, and your athletic performance enhanced. Housing some of the largest muscles in the body, it’s important to train legs properly for a multitude of reasons – from purely physical to knee health to fat-burning.
Here are some quick tips, featuring the multi-talented Will Ferrel, on how to make your next leg day as effective as possible…. and quite possibly less painful the next day!
STRETCH
stretch
Inflexible muscles are a precursor to injury. Why?… because the nature of muscle growth is to add stress, and adding stress to a mechanism that is not prepared can cause damage.
I like to do 5-10 minutes of cardio – treadmill or bike – before I lift in order to get my body warmed up. Then, I like to stretch the individual body part after I complete a set with a quick, informal stretch against a wall or machine. Stretching not only helps keep you warmed up throughout your workout but also helps remove lactic acid buildup in your muscles which contributes to soreness the next day.
GO DEEP
deep
A lot of builders would rather load on more weight than complete an exercise within its full range of motion. Many choose to stop short when squatting, for instance, because they are carrying too much weight or maybe even because their muscles are feeling tight.
Choose a full range of motion over weight. You will develop better technique, better-looking muscles, and stronger ligaments and tendons.
WORK ON YOUR BALANCE
balance
The typical quad-to-hamstring strength ratio is 2-to-1. This means your quads are naturally going to harness more power. However, letting this ratio get out of control, means another part of your body is going to pick up the slack. Sadly, the first in line are the knees. Often the next casualty is the lower back.
Make sure your hamstrings are getting enough of a workout on leg day. Don’t exhaust yourself with quads so much that they’re an afterthought. If you can’t seem to make it work, do hamstrings on another day.
WORK TO FAILURE
failure
Everyone’s had a leg day that leads to devastating soreness. And most of us have had to work hard, REALLY HARD, to lose the chicken legs we were born with. But don’t let this history stop you the next leg day.
Sometimes the fear of pain can put a mental stop on progress. You hold back on that last set because last time you tried to challenge your body, it punished you. Don’t listen. Instead, work on techniques to minimize muscle soreness and injury so you can feel confident that your body can take the abuse next time you’re at the gym. Don’t hold back, work to failure on that last set.  Eventually, your body will give in, and the win will be sweet.
REST
rest
Your body needs rest to regroup, recharge, and repair. I’m not just talking about your body – your mind too. Resting your muscles as well as your willpower and your resolve is key to progress of any kind. Not only does rest help muscles grow, it keeps your immune system strong, and it keeps your mind sharp. Make sure you’re giving each muscles group, as well as your self in general, enough time to bounce back from daily stress.

To find more articles from BIG LOU go on over to his site at: LouFerrigno

BEAST MODE AB WORKOUT BY LOU FERRIGNO

The abdominal muscles, in conjunction with the serratus and obliques, comprise the focus of the physique from the front. The complete development of this area is the key to great first impressions – on stage and off. Without full development and muscular definition in this area, your physique will look incomplete.
louabsBecause the general thickness of the muscle in this area is so shallow, you must be relatively lean to show them. You may have them, but if they are covered with even one-quarter inch of fat, they will be invisible. This is in contrast to say, the bicep, which will retain its visible shape to a much higher degree even with a little “padding.” Working this area out is one thing – “seeing” it is another.
Builders, you will not be able to keep rock-hard, visibly-etched abs at all times. As you gain overall body size and weight, you will put on some fat. Continue to work the muscle while on a gaining program and when you decide to cut up, the muscle will be there. How much is too much? When gaining, abdominal area should look smooth but not soft or squishy.
ANATOMY
Muscles_of_abdominal_wallThe abdominal muscle, as we’re referring to it here, is actually one long thin muscle that runs from your rib cage to your pubic bone. It is crossed by three flat tendons creating an 8-section grid whose upper portion is known as the six-pack.
The serratus muscles can be found in your upper abdomen connecting the ribs and the scapula. They help the general movement of the shoulder and arm. The serratus is known as the “Boxer’s Muscle,” since it’s responsible for the movement of throwing a punch.
The obliques wrap your abdomen on both sides. They provide stability and strength to the torso and back muscles.
ROUTINE
More is not better. More is just more. Abs need to be worked out right. Don’t overwork them. Let them rest too. So start out slow and low.
BenchLegRaiseKnee to Chest: Sit on a bench. Recline about 45 degrees. Grip the bench for added support. Lift your feet off the ground. Now, fold your legs into chest while contracting your torso towards your knees. Return to original position slowly. Concentration and balance are essential to the correct execution of this movement. If you want extra weight, balance a plate across the instep of your foot. This motion will probably be very jerky in the beginning, but stick with it. Eventually it will be smooth and fluid.
Hanging Leg Raise: Hang from the high bar. Bring your knees to your chest while contracting your torso towards your knees. Come down slowly. If you want to really work out every muscle, twist your hip slightly and raise. With the added twist, you’ll gets all of the muscles working together.
PulleyAbsVertical Pulley Crunch: Start with the rope attachment on the overhead pulley. Kneel down with your knees slightly wider than your ankles. Your lower body should remain in the same basic position throughout. Do not allow your butt to move towards your heels. Pull down towards the floor until your elbows touch. You should feel every inch of this exercise. Be slow and deliberate. Do not use your arms. Concentrate on pulling down with your torso.
ExerciseSetsReps
Knee to Chest315-20
Hanging Leg Raise315-20
Vertical Pulley Crunch315-20
This is a very complex routine and requires some experience to complete. If you’re just getting started, try one of these (20-30 reps, 1 set):
Elbow to Knee Crunch: Lay down flat. Hands behind your head. Do not push your head up with your hands. Bend your knees and bring your legs up into a sitting position. Bring your elbow forward so your arms hug your face. Now contract both upper and lower abs so your elbows and knees meet. Your butt should come off the mat as should your upper back. Do this exercise slowly.
Flat Leg Raise: Lay down flat with your arms down to your sides. Palms down. Raise your legs a couple of inches above the floor. Bring your straight legs up as far as you can go – but no further than 90 degrees. Now return back to the position hovering over the ground. Be slow and deliberate. Do not swing.

Want to know more on Lou and his incredibly fit programme then give him a visit at:

LOU FERRIGNOS SECRET WEAPON

lou_ferrigno_004NO MUSIC.
As an infant, Lou suffered a series of ear infections and lost 80% of his hearing (though his condition was not diagnosed until he was three years old). His bodybuilding career is a direct result of this condition – serving as his outlet when times were tough.
So how is working out different for Lou? Really the only difference, and some would think this is a big deal although he doesn’t think so, is that he doesn’t listen to music when he works out. While lots of gym-goers turn around and go home if they can’t access their tunes, Lou prefers the quiet to the distraction.
Lou believes that even if he could listen to music, he probably wouldn’t. He doesn’t like being distracted during his workouts. He doesn’t pay attention to who enters and exits the gym. He isn’t constantly looking around.  He concentrates on the exercises. He thinks about the muscle, the blood flow, and the pump. He counts reps. This allows him to work out efficiently and effectively, making his workouts seem almost short compared to others.
Lou believes you have to be focused – bringing the mental connection to the physical one – every time you train if you want to get what you want.
Could you train hard without music?
Want to know more about Lou Ferrigno please click on the link below and have a look at their site to get more:  http://ferrignofit.com/home/

SPOTTING SIGNS OF CANCER

Lets just start by saying thousands of people every year beat cancer - when cancer is detected and diagnosed in its early stages.  In these crutial stages early on the treatment is more likley to be effective and successful.  So the quicker you find it the higher the chance you can beat it on early in the game before things progress.

WHY IS SPOTTING CANCER EARLY SO SO IMPORTANT??????

Well when we can spot cancer at the earlier stages we can take action to make sure the disease dosent spread and develop infecting different systems in the body.  So if you notice anything that has changed in your body the best thing to do is to go and see your GP for some advice to make sure things are ok.

You minght be quite surprised to know that there are more than 200 different types of cancer which can develop various different symptoms.  So keeping an eye on yourself and the normality of your body is a big plus in being vigilant against Cancer.

Here is a list of possible tell tale signs that you should get yourself checked out:
  • Blood in urine
  • Wounds/cuts that remain un-healed for long periods
  • Lumps or swellings
  • Pains/aches that last as long as 3+ weeks
  • A change of colour/size of a mole
  • Coughing up blood
  • Difficulty with digestion and swallowing
  • Mouth ulcers that remain for long periods
  • Blood in your stoole
Keeping a close eye onyour body with give you a head start in detecting anything that could be more sinister.  So keep an eye on yourself and your family and if your unsure on anything ask your GP for advice.

Hope your good and well all the best from Hungry4Fitness

PRIMAL ACADEMY

A Day of Talks, Workshops & Masterclasses

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7 Steps to Double your PT Income

Nicky Sehgal, Net Profit Explosion (NPE)
Most fitness professionals struggle because they haven’t learned how to effectively communicate the value of their services. Until you've been shown how to package your services in a way that makes them easy for prospective clients to understand, your sales results (and client roster) will remain weak and small. In this session, we’ll drill down on how to fix these problems and you’ll walk away with immediately actionable strategies for converting more prospects to clients and increasing your bottom line.
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Coaching Success

Alex Firmin, Chapel House Training
In many aspects of life, be it education, sporting performance or business, having a coach has been directly linked with maximising your success. Come to this workshop if you are interested in learning more about coaching as a profession, want to benefit from coaching, or are looking to improve your coaching style and approach. There will be lots of innovative tips and models to take away, with advice and guidance to how you can create a coaching culture within your team. Alex is a highly experienced business and motivational coach, and whether you’re new coaching or have experience, this interactive workshop will provide opportunities to learn new skills, enhance your ability to gain rapport and help others to unlock their potential.
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Introduction to Olympic Lifting

Chris Ross, Primal Academy
Widely seen as the most efficient training method in developing speed, power and performance, Olympic Lifting is undoubtably something that many of our clients could truly benefit from. Yet with the intricate technicalities of all the lifts, it can often intimidate both clients and trainers alike. In this practical workshop, Chris will be simplifying the very first steps into Olympic Lifting with a host of drills and assessments building up to the high pull. Drawing upon his lecturing and experience of ongoing work with top athletes, Chris will be sharing his most effective tips that help develop the movement and coordination necessary for Olympic Lifting. 
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Introduction to Kettlebell Sport

Jenny Wright, Primal Academy
15 years ago, very few top level athletes in the UK had an awareness of what kettlebells are yet here we are now and many S & C programmes include them and most gyms in the country have them. Celebrity endorsements and classes more popular than ever before, we’ve almost all attempted swinging this uniquely shaped lump of metal between our legs. So, what’s it all about? To truly realise the benefits of kettlebells, you need look no further than Kettlebell Sport or Giervoy Sport (GS). This fast paced and practical workshop will be swinging you through the long cycle clean and jerk, 1 of the 3 GS disciplines.
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Making Sense of Movement Screening

Darren Faulkner & Ross Megretton - Primal Academy
If you're serious about getting results with your clients, you must know their starting points. Movement screening enables you to accurately establish a client's starting point, so you can map the best route to their goal and avoid the potential for injury caused by generic programmes. In this workshop you’ll learn simple and effective assessments that will help you tailor your client programmes, ultimately avoiding injuries and delivering better results in less time.
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Unlocking Inflexibility with Primal Flow

Phill Wright, Primal Academy
Flexibility is possibly the most undervalued facet of physical fitness. Rarely if ever would a client approach you declaring their movement limitations as their number 1 goal yet as trainers, we recognise how fundamentally important flexibility is. And historically, some of the isolated mobility exercises that we tend to prescribe are simply uninspiring and don't really help people buy into them. The good news is, training for flexibility doesn't need to be dull. This workshop gives you 3 mobility Primal Flows that you can take away with you and start solving some of the most common and frustrating mobility issues that we see in clients.

YOU ARE MICHELANGELO SCULPT THE DAVID YOU WANT!!!


There are many different views on bodybuilding or building the body as with everything in the world some are pro and others con. 

A lot of guys think you can simply walk into the gym start curling a bar and you will magically become Schwartzenegger and have 23+ inch arms of steel and washboard abs. 

Some ladies I have spoken with and trained would'nt even look at a weight through fear of becoming the size of the incredible hulk.

But bodybuilding allows you to focus your energy on improving the body and encouraging it to grow develope and become healthy. 

So ladies who think using weights is a bad thing think again - here are a few benifits:
  • Helps boost metabolism
  • Helps maintain lean muscle mass
  • Makes daily tasks more effortless
  • Creates more energy
These are but a few benefits.

Well there is a lot more to it than what people think especially when you want to reach the level of competition. 

Bodybuilding or building the body is an art form and should be something you persue with the utmost determination and passion if you so wish to. 

No matter if you want to compete or simply want to sculpt a better physique or get healthy, bodybuilding has great benifits.

A bodybuilder is like a sculpter or artist in the way they maximize muscle mass while maintaining high definition and low body fat levels. 

YOU are the sculpter and each sculpter needs tools as a bodybuilder does to build.  When firstly approaching bodybuilding you will want to research the following and gain a thorough understanding of how each element goes hand in hand with one another.
BECOME THE SCULPTER
  1. Resistence training - you are going to need to know what exercises are effective to sculp the muscles and help the body grow.
  2. Nutritional requirements - the requirments you require will be unique to you as an individual so the variables will need to be changed to suit YOU!!!
  3. Cardiovascular training - you will implement a C.V routein to assist in lowering body fat and help in your conditioning
  4. Supplimentation - there are many suppliments out there to assist in training so do your research and make sure you get what is the best of the best and has plenty of research to back it up.
  5. Rest and relaxation - you need time for your body to recuperate and grow so R&R will help to maximize this.  Also a good place to start here is to look into split training programmes and get a schedule that best suits your needs.
  6. Knowledge/mentorship - if you are wanting to go the whole hog and get into competitions a mentor can guide you in the right direction as they have the experience and knowledge that will assist you in your quest.
People often ask which point is the most important and which should they amplify well i'd say each point is 100% important for building your ideal physique and reaching your unique potential. 

It is entirely up to you how you choose to implement your programme and build a physique that suits you.  If you want big muscles then you need to consider the above points to create them.  If you want to look lean with low body-fat as Bruce Lee did customise your workouts to your goals.

Bruce Lee incorporated resistence training and used bodybuilding alongside his martial arts training and produced a phenominal physique desired by many.  He looked lean and ripped not huge so customisation is the key to reaching the body you want as we are all unique and respond differently.

So keep pushing for your goals and dreams - persue them with positivity energy and passion!!!

BULGING BICEPS

I get more and more requests from people to do an article on the Biceps so here we go

Biceps: the biceps/bicep brachii is a two headed muscle that is located on the front of the upper arm between the elbow and shoulder.

Today we will firstly discuss how to engage the different heads of the bicep.

This is one point that many people don't think about and that is the bicep has two heads and needs to be engaged slightly differently to make sure you activate the two heads.  So here are a few exercises to help you to get well on your way in creating awesome guns ahem biceps:

The barbell curl


 

This is a well known classic exercise that envolves you curling the weight upwards then back and repeating for your desired repetition range.  Arnold here had an even shoulder width grip which will engage the bicep heads.  If Arnold wanted to focus more on the short head which is the inner bicep he would have to widen his grip.  If the long head or outer bicep was his aim he would need to have a closer grip.

So don't be afraid to change your grip slightly to boost the lagging areas.

Bring in the dumbells

The dumbells are a phenominal tool to incorporate into a bicep programme.  The reason they are great is because they allow more freedome of movemnet and also work each arm independently allowing your limb strength to become more even.

Doing the curls seated will also create more focus as it eliminates swing and cheating so take a seat I mean bench.

The use of a preacher bench will allow you to really isolate your biceps and make them work intensly.


The preacher curl station/bench eliminates even more swing and allows for a full squeeze/contraction of the biceps it is really intense.

Pully curls will allow you to keep constant tension on the working muscles so its a good idea to throw in some pully work too.  You can use a bar low pully or a high pully.  I like to use the high pully curls at the end of a workout to get that final energy used and really flush the bicep.

 

HereArnold is using the gigh pullys to workout with.  To perform the hish pully curl from the above position stand tall and curl the arm towards the head as if doing a bicep pose like below:


The above are but a few simple exercises to engage the biceps and help you really focus in and make your guns look awesome.  So give them a go see what you think and persist.

PRIMAL ACADEMY



Recently I was invited to a sports injury course which equips you to quickly asses early managment of sports injuries and was being run by Primal Academy.

The Primal Academy is one of the leading training provider in the U.K and offers a wide range of courses - please give them a visit:



Sports injury course/workshop

The course was great and run by leading Orthapedic surgeon Sam Vollans. 

Its one thing to read book after book on the subject and another to be able to have someone with first hand experience and knowledge to be teaching you.

Sam utilized power point and a take home handout to deliver the course material in a very uplifting and professional manner. 

I found the course to be very informative and the Q & A section at the end was a big bonus in helping me get the answers I needed to further assist my clients in the prevention/rehabilitation of any injuries they have.

The quality of training delivered by these guys is fantastic and you should definatley go check them out.

THE ROLE OF HEROS



THE ROLE OF HEROS
In your own opinion just ask yourself what is it like to have a hero???

This article is centred around hero’s - motivational role models and people who you can draw great energy from to help motivate you in achieving your goals/hopes and dreams. 

Hero’s are there to learn from and be inspired by to give you the energy and inspiration you need to bring about your own unique potential and be the greatest you can be.

Back when I was around the 255lb + mark I was in need of a hero that could be my guiding light someone who had the knowledge and experience to help me get on the path I needed and wanted to be on.  I searched and searched for someone I could learn from. 

Then one day I came across a book and thought I’d buy and try - that book was Cover Model Workout by Owen Mckibbin  - his story inspired me and drove me towards my goals with a wealth of health and fitness knowledge I was well on my way to pushing my limits stretching my life and going beyond what I though was possible. 

Who is Owen??

Owen Mckibbin is a very well recognised Athlete – Cover Model – Trainer – Health and Fitness personality and full time father who has a fantastic attitude and energy that is very infectious and motivational.  

His extensive knowledge and story really reached me and made me reach for my own unique potential.  Check out this video of Owen.



There really is a lot to lean in the health and fitness world and you should definitely take a visit to Owens website to learn more and enhance your own knowledge: 


It is amazing how someone who you never met before can help to inspire you into climbing your own personal mountain towards your dreams.  I one day would love to do a workout with and personally shake Owens hand to say thanks.