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Lifestyle, Health & Fitness Manual

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Fitness Manual

Aliquam consectetur mattis ipsum, quis malesuada sapien facilisis sed. Sed ultrices congue blandit. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Editor: Name surname Executive editor: Name surname Photography: website Graphic design: Name surname Adress: Magazine adress Advertising marketing: e-mail Print: Printer E-mail: xxxxx@xxxxxx.com Internet: www.

Fitness Manual

Contents Essentials

04 06 08 09 10

Best Fitness Classes Gym Reviews Find your perfect gym Superfoods How to beat a fat day

12 14 16 18 20

Nutrition

Losing is what fuels you Weight Management Food allergies PMS advice IBS Advice

21 23 24 25 26 27 28 4

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Exercise Workout Plan Building Size Strength Training 101 Shoulders like boulders Getting Lean Train Like a MAN Old School Training

26 27 28 29 30 13 15 17 19 28 22

Martial Arts Self Defence Karate Violence Kick Boxing MMA

Beauty Skin Health Producs Suppliments Women Fitness Fashion

From Editor

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Fitness Manual

Table of contents

Foreword Quisque euismod enim ac urna feugiat id imperdiet massa eleifend. Pellentesque gravida mollis tortor, sit amet fringilla nunc fringilla tempus. Sed cursus, orci vitae euismod tempus, neque urna vestibulum dui, ut posuere velit risus id nulla. Morbi auctor eu pellentesque. Maecenas dictum nunc sit amet tellus congue interdum. Vestibulum tortor velit, aliquam ullamcorper volutpat nec, dapibus id urna. Pidi dest officienis quas est, omnist ium quo quo id ut alis dusametur? Et hilictur, omnit, eatur? Untis ma quo testia cuptae pro maximusciis mostium quaeped itatium ad eumquunt ad minvendi aturepe licium eumqui nossum sapiti dit eium volessi nciumen iminver spelestis estio quia nam ut re, quam que net molesci psaniantiae aut latur molluptam sunt es dolor restia nessint es ut la ius dest qui ut omnima nullorio blabo. Et eos num int, que voluptae vel enis sin rehentorio blabore ptatis vent, que prem estis aut et asitio vel maxime ped modis et laborep tatioratius dendessi audande laborecte pro vendis aliberibusci comni tem doleneseque eos explandis ut rereper iandae corumquid expero eictia vent que lacerio nseque con nobis ducipsa ntiorepro coressim ne la debit, sit id ut hariam la volo quunt dolupid ex est, corro quia dolupis quibus, nonseque sum fugiaepDa

How to use this manual Quisque euismod enim ac urna feugiat id imperdiet massa eleifend. Pellentesque gravida mollis tortor, sit amet fringilla nunc fringilla tempus. Sed cursus, orci vitae euismod tempus, neque urna vestibulum dui, ut posuere velit risus id nulla. Morbi auctor laoreet ipsum eu pellentesque. Maecenas dictum nunc sit amet tellus congue interdum. Vestibulum tortor velit, aliquam ullamcorper volutpat nec, dapibus id urna. Praesent neque nisi, consectetur sit amet sodales eu, dapibus sed purus.Ommodisque volupta tasitam, voloriam quos volor as que se omnihita ad quidestius ea as et hario. Ti ducimus cusanih illigendes ut harcipsae sit et vero berciendae. Nam que sam venimus magnisc illabor isquam et ut faccusciet rehende velit quam ressimi, nobis voluptatesti dollorr orehent magnis aut aut abore volupta tumque nimolen ihilita tinctatem et pratur maioris maiossi taspienimi, ipis ium volupti aut qui dolorro eatas eat dolent vel eari non pa nobitio explign ientur, con por ma consed qui consectatia cum fugite di a quam dellabore pelectatenda que et optatur rererro videligenim lique voloriostiur arit quiae prem faccusci tecae sandae esciis mint evenes cust, conserum volorem ra quam ex eossenderit am, necatur rataturepero blandus, quat aditior rerum eatum fugit enda voluptae rero opta quo voles as aut ad quam etur sundendebis ad mo tem volumquam cus eat aliquid ea voluptaturia ipis et volor sunti que rae verfero est accumquas quis incto maio il issimet elis quiatium volupta turio. Bit quodi quam, te volorectur aut que nulligniet ius. Eri dolupit laccatur a qui officatem faces eic toruntur, quam, inctis duntur arum et et quasped ullandi il ma qui consequia peremque velis ut lab ipsam, cum eosandicab im doloriore nectiandi inum reperum volor ad quiatem idipsundi cullia ium ellibus dolla quo ex enis repediciatem es enitatium volupta volupta tiusam, con consed et il et auditent que nonsedionet eate con cuptat est officim usantia pernatum nest, ut dem quiametur maxima am, nossitatur sequunto blab inimus, esto que rehendiam, vollendi blat aut quiderit fugiass iminis dolupta turerum di voluptas rempers perspient ut hit vollumet ape nus. Beatque nonsed quid ute solupturio beaque quias is voluptatem ea volo conest, conem. Ut voluptur, odistrum, tem. Soluptatem assinctum is iducips ament, omnimus nobis sunt quassi ratem non prerios nos et omnist volles volut venest resed quam, idi idebit faccum que etur am que miligentur sin nonsequodi aristo beaquas mintibus il mossitas explandendae neceaqu iatemodis atem est, et ut eosaeculpari od mos et int abores 6

Fitness Manual

Find the best fitness classes in your area

By downloading the Fitness Focus app which is available from the i-store and google play, you can easily locate the best fitness classes that are running near to you. Each class is run by a fully professional instructor who is approves and endorsed by Fitness Focus. To get started quickly simply scan the QR code and your journey towards a healthy life will begin. You will find many amazing offers and discounts to readers - together with support in achieving your goals.

Fitness experts required... Do you run fitness classes ? Do you offer advice or personal training ? Do you operate a sports or fitness club ? Are you the best at what you do ? If the answer is yes then we want to hear from you. If you become a Fitness Focus approved expert - we could be referring clients to you right now.

Points of interest

Overview FREE printable workouts... Visit our website to download full downloadable exercise plans, workouts, diet plans and recipies.

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Find the best sports clubs and activities near you

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What body type are you ? Achieve your training goals by fully understanding your body type. Discover the importance of eating and training the right way for you, and increase your results. Approaching your training according to your body type could unlock results that you have never seen before!

Test your strength Use our fitness and health tests on page 20 to measure your current fitness and strength levels. Discover the power of setting goals from your starting point to where you want to be. Work with our experts to achieve your goals.

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What is exercise? Why is it important ?

â&#x20AC;&#x153;If you donâ&#x20AC;&#x2122;t use it - you lose itâ&#x20AC;? - as the saying goes. The human body has evolved as a primal survival machine designed to endure many stresses and strains. Never before have we had to stress our bodies less in this convienient age of technology... 8

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Maintaining your body for maximum health The body needs to be exercised to remain in peak condition. Without stresses on the body we would waste away and the muscles, bones and connective tissues would degrade suprisingly fast. An example would be an astronaut in space - in a zero gravity environment and astronaut can lose up to 5% of their muscle mass in a week and 2% of their bone mass every month. Back down to earth - we lose an average of 5 percent of our muscle mass every 10 years after the age of 35.

When we lose muscle - we gain weight! Muscle is metabolically active tissue. In plain english, the more muscle you have on your body - the more calories your body requires at a resting state. Conversley, when we lose muscle we need less calories to maintain our weight. Muscle loss

could be a factor in middle age spread and of course linked to a more sedentary lifestyle. A common concern that women have when considering weight training is the idea of “building muscle” and getting “bulky”. This is a common misconception as the first thing that will happen when you start lifting weights is that your muscles will become more dense - almost like growing internally with fibres becoming more densely packed together. and thicker. The results are a significant change in the firmness and tone (no sagging bits). And now for some science: In the bodybuilding and fitness community and even in some academic books skeletal muscle hypertrophy is described as being in one of two types: Sarcoplasmic or myofibrillar. According to this theory, during sarcoplasmic hypertrophy, the volume of sarcoplasmic fluid in the muscle cell increases with no accompanying increase in muscular strength, whereas during myofibrillar hypertrophy, actin and myosin contractile proteins increase in number and add to muscular strength as well as a small increase in the size of the muscle. Sarcoplasmic hypertrophy is characteristic of the muscles of certain bodybuilders while myofibrillar hypertrophy is characteristic

Fitness Manual

Interview

of Olympic weightlifters. and atheletes. [15] These two forms of adaptations rarely occur completely independently of one another; one can experience a large increase in fluid with a slight increase in proteins, a large increase in proteins with a small increase in fluid, or a relatively balanced combination of the two.

What do i need to do? It is important to do three types of exercise to achieve maximum health and a fully balanced body:

Cardiovascular exercise For the health of your heart, circulatory and respiratory system. Exercises such as jogging, spinning, many fitness or dance classes, cycling, team sports and games all fall within the cardio category providing they are donr at the right tempo and for the optimum time.

Muscular strength and endurance Important for the composition of your body (more muscleless fat). Helps ward off the ageing process. Supports the immune system and improves mood and positivity. Some research even suggests that this type of exercise boosts brain power, memory and cognition.

What are my options ? This manual provides an insight into the support and opportunities for training, sport, healthy living that are out there. The aim is to build a balanced and sustainable program that fits around your goals and your life. The Fitness Focus can also put you in touch with the best local health, sport, nutrition and fitness practitioners in your area. In many cases we have negotiated special offers and discounts to our readers and free Introductory sessions on fitness classes or consultations.

There are so many fitness activities, clubs, sports, experts, products and services out there it can be hard to know where to start. Fitness Focus will guide you every step of the way to achieving your goals 10

Fitness Manual

Why exercise? Exercise can have profound positive Psychological and physiological effects. In summary: • Make your heart and circulatory system work more efficiently • Re-balance your internal systems Strengthen muscles • Improve co-ordination • Improve stability and function of the joints • Strengthen bones Reduce body fat

• High blood pressure • Osteoporosis • Back and joint pain • Heart disease • Stroke • Some cancers • Type 2 diabetes

What next ? Read through this book to discover the range of ways that you can make a positive and permanent change to your life. Visit the Fitness Focus website - www.fitness-focus.net to keep up to date with the latest articles, tips and advice. On the website there are always special offers and new fitness classes springing up so don’t forget to subscribe to the news and mailing lists.

Support We are here to support you through every stage of your journey to health and well-being. Whether you want to run a triathalon, play professional or competitive sports, have fun and meet new friends - make us your partner. We can’t promise it will be easy - nothing worthwhile ever is.

Advice We can help by recommending the best fitness services, products and advice in your area. All of our experts and service

Respecting the stages of life

Interview

• Help fight diseases and conditions like:

In your 20’s You will be in pretty good shape generally and this is an ideal time to lay the foundations of a great physique and fitness level for many years to come. Treating your body right at this age will determine or avoid many problems later in life. In your 30’s Ensure that you are doing enough cardio and taking a hollistic approach to training as this is the age where you can start to accumulate fat around the middle. Fat in the abdominal area can lead to an increased risk of type 2 diabetes and heart disorders. In your 40’s and 50’s Keep up your cardio and make sure you do plenty of resistance training to counteract bone and muscle loss. Regular exercise can also help with certain sleep disorders and some of the symptoms of menopause. In men - this form of exercise can help to keep testosterone levels high and assist with some of the common male issues such as libido and erectile function. In your 60’s and beyond Keeping up with exercise whilst taking care of the joint and mobility is crucial at this age. Yoga, pilates and swimming are all excellent to avoid impact on the joints.

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Getting started training Principals

Before you start on an program of exercise you need to fully undstand where you are now and where you want to be. An honest assessment followed by realistic goals is vital to success. In this chapter we have provided some useful guidance. Make friends with exercise

Get a nutitionist

It is important that you select exercises and activities that you actually enjoy. This is important when you need to motivate yourself. Mixing exercise with a social aspect can sometimes help. Perhaps join a team or get a training partner - that way you can motivate eachother. When you have committed to training with someone else it is not easy to let them down. interestingly - it is often easier to let yourself down.

The fuel that you put in your body and amount of calories consumed should be one of the focal points of your programme. It may surprise you to hear that whether you are looking to slim down or build up, food is often over 70 percent of the equation. Getting a nutritionist to help you is highly advised. Fitness focus can put you in touch with a nutritionist in your area. Visit our website for further details and read more about nutrition in the nutrition section of this manual.

Plan when you will exercise Keep an exercise calendar or wall chart and use visual feedback to motivate yourself. Treat your workout like an appointment and donâ&#x20AC;&#x2122;t be late. This approach helps you to become more disciplined.

Shut out the outside world. Turn of your mobile phone and get into the zone! The results that you achieve depend on the amount of effort and focus that you put in. Concentration, dedication and focus do not come easily to everyone. Talent without dedication rarely amounts to anything and failure, lack of progress and giving up on your resolutions are all linked to your mental attitude.

Work with a personal trainer Working with a personal trainer is the best way to solve dedication issues. Good personal trainers become a big part of your life. They advise you on all aspects of your program and tailor your regime to ensure that you achieve your goals. All you have to do is turn up! That said, the best personal trainers will be on your back if you donâ&#x20AC;&#x2122;t turn up.

Proin fermentum sem sit amet metus pretium volutpat. Fusce a tellus sed massa vestibulum commodo. Morbi bibendum elementum diam, a commodo quam condimentum eu. Fusce scelerisque sem at est laoreet in mattis ante ultrices. Pellentesque malesuada congue lacus, eget malesuada tellus lobortis eget. Integer cursus sem nec libero varius id adipiscing ipsum viverra. Vestibulum condimentum velit at odio sagittis ac sodales neque facilisis. Vivamus viverra arcu ut mauris mattis eu sollicitudin risus aliquet. Aenean nibh nisl, fringilla eget interdum vitae, lacinia non nibh. Praesent vitae

When should I train ? How often should I train ? How much should i eat ? What exercises should i do ? How long will it take before i see results? These are all common questions that will be answered in this chapter...

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Assessment?

where are you now? Cardio fitness test Before you start an exercise programme, you need to establish your current level of fitness. Fitness is not one dimensional and there are many aspects to consider. Cardio vascular, body fat levels, flexibility, muscular strength, endurance all need to be considered.

How often should I re-take the test? You should re-take this test after 4 weeks of regular progressive cardio and you should see some good results. Testing every 4 - six weeks ongoing can be highly motivational and will be a good indicator of your progress.

Cardiovascular or aerobic fitness is a measure of how efficient your heart is at pumping oxygen around your body and how efficient your body is at absorbing that oxygen and ridding itelf of carbon dioxide and other bi-products. You can test this by measuring your resting heart rate or by measuring how rapidly your heart rate returns to normal after exertion.

Heart rate recovery time test Step 1: Establish your resting heart rate (see right) Step 2: Step up and down a high step for three minutes or run at a pace faster then jogging for an equivalent time. Step 3: Sit down for thirty seconds then check your pulse again to establish your new heart rate. What do the results mean? The lower your heart rate in step 3 the shorter your recovery time and therefor the higher your cardiovascular fitness level. See page 80 for further details.

Establishing your resting heart rate (RHR) Your RHR is how many times your heart beats per minute when you are at rest. It serves of a useful way of checking your cardio fitness at any time and acts as a base-line marker when you are performing the heart rate recovery test (see left) How do i measure my heart rate? Hold one hand with your palm facing upwards and with your middle and indes fingers feel at the base of your thumb at your inner wrist (radial artery) feel for a pulse. Move your fingers around or press harder until you feel one. Count it for 15 seconds and then multioly by four to get your RHR beats per minute (BPM) When should i check my RHR?

By understanding how fit you are now - you can set goals for improvement and enjoy the positive feedback of achieving the milestones in your journey towards your goals... 14

Fitness Manual

First thing in the morning is usually good as you are at your most relaxed. Any thime you have been at rest for ten minutes will also suffice. What do the results mean? Generally speaking, the lower your RHR is, the fitter you a re from a cardiovascular point of view.. Optimum RHR levels vary with age, gender and weight and the results can be reviewed on page 80 in our comparision table.

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Resting heart rate and heart rate recovery test results tables can be found on page 80

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Strength test Upper body strength It is important to keep your body strong as the muscles form part of a support structure which can help to resist injury or to play sports and team games. Strength is measured in different ways: Upper body, Core strength and lower body. It is important that you have an all round balanced development. Imbalance is often the root cause of many injuries. In the tests following, you will test in all three areas by doing as many repetitions (reps) of an exercise as you can until you feel like you canâ&#x20AC;&#x2122;t do any more. -this is the point of Percieved Exertion (see page 85). You will then continue to push yourself to do a few more - this is the Point of Challenge (see page 85) The half push up - (on knees) Step 1 Get on the floor on all fours. Place your palms on the mat with your hands level with your head slightly wider than shoulder width apart. Move your knees backwards looking down so that your neck and spine form a natural straight line. Inhale to prepare. Step 2 Lower yourself under control until your chest touches the floor. This should be to the count of 3 seconds. Now push up to the count of two exhaling as you do so. (Once you can complete 25 - 30 reps of the half push up - try the full push up below) The full push up Step 1 Get on the floor on all fours. Place your palms on the mat with your hands level with your head slightly wider than shoulder width apart. Move your knees backwards and push up onto your hands and feet - looking down so that your neck and spine form a natural straight line. Inhale to prepare. Step 2 Lower yourself under control until your chest touches the floor. This should be to the count of 3 seconds. Now push up to the count of two exhaling as you do so. What do the results mean? The more reps you ca do, the stronger you are. Detailed results analysis tables can be found on page 85. How often should I re-take the test? You should re-take this test after 4 weeks of regular progressive cardio and you should see some good results. Testing every 4 - six weeks ongoing can be highly motivational and will be a good indicator of your progress.

Fitness Manual

Point of exertion = POE Point of challenge = POC

The Crunch

Strength test results tables can be found on page 83

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Core body strength Core strength plays a vitalpart in supporting the body through every movement. A strong core protects your back from injury and makes you stronger in the long run. Step 1 Lie on your back with your knees pointing up and bent at a approximately a 90 degree angle. Knees are to be about hip width apart. Place your hands across your collar bone rather than behind your head to prevent you from jerking your neck upwards. Your head should be resting comfortably on the floor. Step 2 Pull your belly towards your spine to engage your abs and inhale as you do so. As you exhale, raise your head and shoulders off the floor as far as comfortable. Hold for a couple of seconds engaging your abs fully. Inhale and slowley lower yourself. Do as many reps as you can to the point of challenge (POC) then do a few more taking it to the point of exhertion (POE). Once you can complete 50 reps, try extending your arms fully over your head and repeating the movement to make it more challenging.

Lower body strength The wall squat Step 1 Stand against the wall with your feet hip width apart. Your arms should be parallel and by your side. Walk your feet away from the wall so that you could bend your knees to a right angle without moving your feet. Adjust your position so that you can accomplish this. Inhale to prepare. Step 2 Bend your knees and slide your back down the wall as if you were sitting down into a chair. Once you are at right angles, exhale and return to standing making sure that your back remains against the wall. Do as many as you can to the point of challege (POC) then attempt a few more and reach the point of exertion (POE) Once you can complete 50 wall squats - try keeping your legs bent at the top so that the pressure remains on your legs throughout the exercise.

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where are you rightnow Now that you know where you are in terms of general fitness levels, you can consider where you want to be. It is important to set goals and it is important for those goals to be achieveable. Using the accronym SMART (specific, measurable, action centered, realistic, timed) you can ensure that your goals are met and you get where you want to be.

An honest look at where you are now and a realistic goal is a gap that can be bridged with an action centred plan.

Specific Be specific with your goals. Eg. “I want to fit into my wedding dress” or “I want to drop three dress sizes” For men it may be “I want to lose the beer belly” or “I want to bench press 100Kg” The more specific you are, the better.

Realistic Dropping 3 dress sizes in a week isn’t reallistic. Building 3 stone of solid muscle in 6 months is also unrealistic. Break your goal sown into achievable milestones. A good tip would be to work out how much you can lift, or how many reps you can do of a certain exercise and look to make small gains. For example: I want to increase my bench press from 50 Kg x 10 reps to 50 Kg x 12 reps in the next two weeks. This is achievable and small gains like thins add up to big gains in the long run.Solor a cupta sunt facerio rrovit milit lacculpa quatempore cume cumqui vellestibus aut quo volestesti re peratur, 18

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Measurable

Action-centred Create a timetable or use a diary and stick to it. Make appointments for your sessions and classes and make sure that each action is keeping you on target with your goals and objectives.

Phrases like “I want to look my best for my holiday are not measurable. Weights and measurements are. Work out your target weight or key measurements and make them part of your goal

Timed It is crucial that you set a timeframe to everything you do. Open ended goals just keep rolling on and you never seem to get there. Say what you want to do and when you want to do it by. You can even go further by setting a main goal and timeframe - then breaking it down into milestones. Our Fitness diary and goal setting charts on pages 74 will help you t set smart objectives and achieve them. The team at Fitness Focus are also here to help and just a phone-call or click away.

An honest look at where you are now and a realistic goal is a gap that can be bridged with an action centred

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where do you want to be Now that you know where you are in terms of general fitness levels, you can consider where you want to be. It is important to set goals and it is important for those goals to be achieveable. Using the accronym SMART (specific, measurable, action centered, realistic, timed) you can ensure that your goals are met and you get where you want to be.

Most people have been in the familiar situation of setting a new years resolution which involves joining the gym, losing weight, giving up smoking or any number of motivation/ willpower related goals. A high percentage of those same people have also been in the familiar situation of giving up before realising their goals.

Personal trainers will take care of your training and motivation for you. Good peronal trainers will provide first class training and lifestyle advice. They will also motivate you when you need it.

If there was a small pill that we could take, perhaps a â&#x20AC;&#x153;willâ&#x20AC;? pill then life would be easy. Unfortunately there is no magic pill, there is however hope and help at hand.

Get a nutritionist because you WILL fall of f the wagon with any diet that you set. With a nutritionist re-enforcing the rules and motivating you, you will be back on the wagon in no time.

Training centered goals: Get a personal trainer or join a group or club. Whilst there are some tips and tricks to do with motivation, many people will not be able to motivate themselves to continueously follow or adopt them. By joing a group you will benefit from the highly motivational social and group dynamic. Human beings are social creatures. Personal trainers

Are you fed up of going on diets and starting exercise plans only to give up ? If you want to stop this cycle right now then contact us right away for your free consultation. 0843 289 7285

Weight loss and dietry goals

Reaching your goals is easy Provided that you stay on the diet recommended and complete the training and exercise required - you will reach your goals. It is really as simple as that. Where is all goes wrong is when you skip workouts and slip from your nutritional plan. Slipping is fine and par for the course - giving up as unacceptable and stops right here!

To find a nutritionist and personal trainer or exercise class in your area simply contact us on help@fitness-focus.net or visit: www.fitness-focus.net

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Goals For Her 1

Get rid of those bingo wings

Many people have “wobbly bits” that they feel concious of and no matter how hard they workout, they can’t seem to shift them.

Learn to cook more healthily

Lose weight and drop a dress size

You may be surprised at the reasons behind why that little black dress doent fit anymore. You may even be eating well and exersizing.

Starting to up the intensity and train progressively could be the answer. Perhaps you have always wanted to try a boot camp or get a group of friends together for a regular PT session. Fitness Focus can help.

Make that change by learning to cook more healthily. Involve the family and completely change your junk food culture. It is very difficult for one person in the family to stick to a healthier eating culture if the rest of the family arent behind it. Why not get one of our nutritionists to come out to you and the family for a free consultation. Contact us on:

www.fitness-focus.net

nutrition@fitness-focus.net

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Intrigued ? Want to find out a little known secret about bloating and water retention ? Contact us now on:

Feel and look fabulous and turn heads

Do you want to feel and look absolutely fantastic? You will be pleased to know that you have already started on this journey as a reader of the fitness focus manual. To achieve this goal - a hollistic approach towards exercicse, nutrition, suppliments and sleep is required. Read this manual and subscribe to our website now: www.fitness-focus.net

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Goals For Him 1 2

3 4

Get fit for playing rugby a the weekend

Is it getting harder to recover from those weekend rugby and football matches with the lads ?

Build muscle and strength

We can show you how to exercise to take your playing performance and fitness to the next level. Amaze your team-mates with your speed and pysical prowess on the pitch.

Have you always found it difficult to put on weight ? Perhaps you have always carried too much weight and want to look more muscular. Unlocking the secrets to understanding your body type and fast-tracking your gains starts right here. The menâ&#x20AC;&#x2122;s training section of this manual has the answers you need..

Read our exercise plans on page 40 and subscribe to our website: www.fitness-focus.net

Subscribe to our websites for tips and training plans: www.fitness-focus.net

Look like a cover model

Are you already fit and want to take your fitness to the elite leve;. Do you want to look like a covermodel and release your full potential ? If you have ever fancied training like Rocky Balboa or hard-core military style boot-camp then we can help. Fitness focus can put you in touch with the right trainers and clubs near you. www.fitness-focus.net

Lose the beer belly

When was the the last time you saw your toes - or anything south of your belt ? Enough is enough - say goodbye to that beer belly and put a smile back on the wifeâ&#x20AC;&#x2122;s face. Read this manual and let us help you write a plan of action to say goodbye to that unwelcome guest!

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Warming up It is very important to warm up the body before exercising. This aids the performer in preparing physiologically and psychologically for exercise, reducing the chance of joint and muscle injury. Warm up exercises prepare the body for exercising by increasing the blood flow to the muscles allowing them to loosen up, which can raise the flow of oxygen to the muscle cells. Doing this gradually increases the body’s temperature. This then increases the speed and force of muscular contractions, because nerve impulses travel faster at higher body temperatures, and muscles become less stiff or more pliable. They also help to gradually increase the heart rate and ensure that the demand made on the circulatory and metabolic systems is gradual as well. In a safe and gradual way they allow blood to be diverted away from other parts of the body such as the digestive system to the muscles being exercised. This initial part of your exercise session helps to improve neural function and co-ordination, protect major joints as it takes time to increase the supply of lubricating synovial fluid and to thicken the articular cartilages – the body’s shock absorbers. The warm up’s intensity should cause perspiration but not cause fatigue. The type of warm up needs to be appropriate for the activity planned. It also needs to be appropriate to the age range and fitness level of the participants, usually lasting for 5-10 minutes in duration. 22

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The following examples cover a warm up: • walking or jogging to increase the body’s temperature • dynamic stretches to reduce muscle stiffness • specific stretches for muscles that will be used during exercises So in warming up thoroughly, we are preparing the body and the mind for the more energetic demands to come For printable warm up, cool down and exercise plans is the QR code below:

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Cooling down The cool down period of an exercise session is just as important as the warm up. The aim is to decrease the intensity of the aerobic session and to return the body to a state of rest. The cooling down has the effect of: • preventing blood pooling, returning the blood back to the heart rather than allowing it to pool in the muscles that have been worked • bringing the heart rate back down, gradually • preventing fainting by ensuring that the brain continues to receive a sufficient supply of blood and oxygen • reducing the blood lactic acid levels

under control and back to normal. Once your heart rate has returned back to a state of rest you can then follow this with some stretching. Stretching the muscle groups you used in your workout will return them to their normal length, reduce the delayed onset of muscular soreness, aid recovery and assist your body in its repair process. Don’t forget to include some deep breathing as this will help to oxygenate your system. To find out more about dynamic stretches and other exercises that you can use to warm up and cool down - see the exercise section of this manual.

Once you have completed the main component of your session you can then focus on the cooling down phase. The key here is ‘gradual’. Use the first 3-5 minutes by walking, or jogging if you have been running, which will bring your breathing

Don’t skip the warm up and cool down. You will get much more out of the workout, it can increase your performance and reduce stiffness afterwards. Make your workout more effective with our printable exercise routines: www.fitness-focus.net

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Frequency How often should I train? This is one of the most common training related questions. How long is a piece of string is probably the most apt answer. Training frequency depends largely on the type of exercise program you are doing and your goals. Losing weight, building strength, building muscle, trainining for fitness, training for sport require very different training progammes and will have very different impacts on the body. Read this section for an overview of the various considerations and explore the exercise section of this manual for more detailed goal-specific advice. Intensity of exercise will detemine the amount of time needed for recovery and therefore the frequency of training. Cardio exercise generally requires less recovery time than heavy lifting. The exeption to this rule is extremely long distqance running which can have an imapct on the joints, ligaments and tendons. A balanced exercise program of three days per week is an ideal standard to aim for. In the case of bodybuilding - the frequency depends on how the workouts asre arranged - a three day per week system can work well providing that adequate recovery is possible.

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Understanding the following principals and using them will transform your workouts and ensure that you keep making progress towards your goals...

Recovery Full recovery is crucial before your body will make any strength and performance related gains. Surprisingly, many people train too much. This is particularly true of men trying to build strength and muscle. It is easy to forget that gains are not made in the gym. The gym is a place where the body is challenged and responds by improving. The body needs many things to make those improvements and recovery is one of them.

Refuel The body will not function at its optimum level, nor will it improve without the right fuel. Your body has to relplace all of the spent energy after a challenging workout before any improvements and gains are made. This is why exercise is so good for weight loss and following a workout when all of the glycogen in the muscles is spent, the body searches for a way to replensish lost energy.

Overload Progressively overloading the body by increasing the intensity of exercise is important to continued gains. Many people go to the gym week after week and become demotivated when they donâ&#x20AC;&#x2122;t see continued gains in either performance or shape and weight loss. The body adapts! This fact can be your best friend when training but at the same time, if you dont continuously change your workouts and up the intensity - the body will simply get used to what you are doing and it will not respond. Read the exercise section of this manual for some challenging workouts and training plans. Subscribe to our website for brand new workout plans every week and keep your progress steady.

The body adapts - if you donâ&#x20AC;&#x2122;t keep it guessing it will simply get used to your workout and stop responding...

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The human body and how it works The human body is an amazing and resilient machine. Like any machine, maintainance is vital to prevent a breakdown. If one vital part of the engine is not functioning at the optimum level there will be a direct impact on the ability of the whole organism to function. For comprehensive advice and support to keep your engine running visit: www.fitness-focus.net

Writes: John Tery

The Digestive System The liver has a vital role in the body which is to cleanse the system of toxins and produce bile which breaks down the fats in the body. Exercise has been proven to have a positive impact of liver function. We should also try not to overburden our livers with eating too much and the

wrong types of food. The Kidneys also play a vital part in the human machine. The Kidneyâ&#x20AC;&#x2122;s are small bean shaped organâ&#x20AC;&#x2122;s which lie either side of your body. The blood which travels through the kidneys deposits the waste the blood has gathered on its journey through your body. Small filters, filter out the impurities from the blood, the impurities travel to the middle of your kidney which develops a liquid called urine. The kidneys help us to get rid of waste in our bodies through producing the urine which travels on to our bladders. 1. Salivary glands These secrete saliva, an alkaline fluid, to soften food, moisten the mouth and help swallowing. An enzyme called amylase starts to break down carbohydrate. 2. Oesophagus Food is pushed through the oesophagus by muscular contractions and relaxations. 3. Stomach The stomach is a holding tank. Special

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muscles enable it to move food around and break it down into smaller pieces. The stomach lining secretes acidic gastric juices to digest carbohydrate and protein. Stress, the speed and types of food that we eat have an impact on how well the stomach and digestive sytem ca cope with the demands that we place on it. Chewing your food properly can reduce the stresses we place on the stomach and eating the right combinations of food is important. Low alkali foods place relatively little stress on the digestive system whereas red meat, which is more acidic, can place considerably more stress on the system. Understanding this and getting advice from a qualified nutritionist can have many benefits. 6. Liver and gallbladder Incoming blood from the gastrointestinal tract brings glucose from food breakdown which is stored as glycogen. Bile, which is involved in digestion and absorption of fats, is made in the liver. The gallbladder, a small sac located on the under-surface of the liver, stores and concentrates bile. The consumption of fatty foods triggers the release of bile

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By understanding how the human body works - you can fully appreciate how a hollistic approach is nessecary to keep it functioning properly. Exercise is important but only one part of the equation. Nutrition and rest are equallly as important.

from the gallbladder into the intestine via a series of ducts.

prevent food from going down into the trachea and the lungs.

Iintestines The large intestine is made up of the caecum, ascending colon, transverse colon, descending colon and sigmoid colon and rectum. Undigested food passes into the arge intenstine. This is essentialy all the waste products. Poor digestion caused by the wrong foods or stress, can lead to a build up of undigested food and gases causing bloating, wind and stomach pains. Faeces are stored hear and eventual they pass through the colon and are exreted through the rectum.

The heart & Lungs The heart pumps blood needing oxygen to the lungs.

Respiratory system

The heart is just a big muscle which pumps blood around the body. Like all your

This blood goes to the lungs where it is loaded up with oxygen and sent back to the heart. The oxygen-rich blood enters the left side of the heart which then pumps it around the body to where it is needed.

muscles, the heart needs oxygen to work. This oxygen is brought to the heart by the coronary arteries. If the coronary arteries become narrowed by fatty deposits in the lining of the arteries (atherosclerosis) then the flow of blood to the heart muscle may be restricted. If the heart muscle doesn’t get enough blood it doesn’t get enough oxygen to work properly.

Blood which has delivered its oxygen to the muscles and tissues then returns back to the right-hand side of the heart to start the cycle again.

The respiratory system supplies the oxygen needed by the cells of the body and takes away the waste carbon dioxide. Air is taken in through the nose and mouth and down the airway (the trachea or windpipe) into the lungs where oxygen is exchanged for carbon dioxide from the body’s tissues. The carbon dioxide is then exhaled out of the lungs and out of the mouth or nose. When you breathe in, air first passes through the nose and is warmed to body temperature. It is also moistened as it passes over the damp mucous membrane of the inside of the nose. Then the air passes down your throat into the voice box — the larynx. From the larynx, air passes down the trachea which then branches into the left bronchus and the right bronchus (collectively known as bronchi). A flap of tissue called the epiglottis covers your larynx when you swallow food — to

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the systems of the body Endochrine system The endocrine system includes all of the glands of the body and the hormones produced by those glands. The glands are controlled directly by stimulation from the nervous system as well as by chemical receptors in the blood and hormones produced by other glands. By regulating the functions of organs in the body, these glands help to maintain the body’s homeostasis. Cellular metabolism, reproduction, sexual development, sugar and mineral homeostasis, heart rate, and digestion are

among the many processes regulated by the actions of hormones.

cells called neurosecretory cells— neurons that secrete hormones.

Anatomy of the Endocrine System

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Hypothalamus The hypothalamus is a part of the brain located superior and anterior to the brain stem and inferior to the thalamus. It serves many different functions in the nervous system, and is also responsible for the direct control of the endocrine system through the pituitary gland. The hypothalamus contains special

Cardiovascular system The cardiovascular system consists of the heart, blood vessels, and the approximately 5 liters of blood that the blood vessels transport. Responsible for transporting oxygen, nutrients, hormones, and cellular waste products throughout the body, the cardiovascular system is powered by the body’s hardestworking organ — the heart, which is only about the size of a closed fist. Even at rest, the average heart easily pumps over 5 liters of blood throughout the body every minute

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Cardiovascular System Anatomy The Heart The heart is a muscular pumping organ located medial to the lungs along the body’s midline in the thoracic region. The bottom tip of the heart, known as its apex, is turned to the left, so that about 2/3 of the heart is located on the body’s left side with the other 1/3 on right. The top of the heart, known as the heart’s base, connects to the great blood vessels of the body: the

aorta, vena cava, pulmonary trunk, and pulmonary veins. Adios eum que sum, soluptam voluptur, is rero endaeces secum net in cum que omnis et reritem fugitiae. Nem antotatur aliti tecupicit oditae prerio omnis solo esecta conseditam etur? Quiam, saperferum

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Case study Sed id lacus felis. Praesent dapibus tempor diam, a molestie sapien facilisis iaculis. Phasellus feugiat mi vulputate nibh pharetra non hendrerit justo lacinia. Morbi ut lobortis nisl. Donec pellentesque blandit sapien, non mollis risus lacinia id.

Praesent at arcu in nisl commodo molestie. Morbi venenatis neque et ipsum eleifend mattis. Phasellus bibendum bibendum leo id venenatis.

Praesent tempor pellentesque pretium. Aliquam ut diam eu urna lobortis euismod. In iaculis, velit ut lobortis faucibus, nunc erat egestas orci, non rutrum diam augue sed risus. Maecenas eget iaculis lectus. Morbi vulputate pharetra sapien, vitae ultrices justo interdum at. Phasellus rutrum tellus vitae dolor accumsan sagittis. Nullam non euismod massa. Morbi porttitor est eget lectus laoreet non gravida tortor consectetur. Quisque bibendum scelerisque dolor in ultricies. Vestibulum quam magna, dictum sodales posuere et, malesuada ac neque. Curabitur ac magna et neque varius ornare. Aenean vel ante vestibulum turpis sollicitudin tempus quis sit amet ligula. Duis eleifend massa eget neque sodales hendrerit ullamcorper purus gravida. Phasellus rhoncus auctor consectetur. Vestibulum posuere, quam ac pretium vulputate, lacus tortor congue enim, at bibendum sem purus vel massa. Ut interdum fringilla elementum. Suspendisse venenatis aliquam sapien vel euismod. Curabitur ornare sollicitudin nibh, et facilisis purus eleifend sed. Donec vitae tempus urna. Suspendisse potenti. In arcu sem, aliquet ut mattis eget, mattis vehicula massa. Nulla auctor nunc nec nisi porta ultrices. Curabitur orci velit, volutpat in consectetur quis, porta eu justo. Vivamus a nibh eu nunc semper cursus. Nam purus neque, porttitor in rhoncus in, varius at neque. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Sed venenatis elementum turpis, vitae pretium lacus mollis non. Suspendisse et elit lectus. Donec tempus, augue sed faucibus posuere, mauris neque pellentesque dui, eu sagittis.

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Respiratory system The cells of the human body require a constant stream of oxygen to stay alive. The respiratory system provides oxygen to the body’s cells while removing carbon dioxide, a waste product that can be lethal if allowed to accumulate. There are 3 major parts of the respiratory system: the airway, the lungs, and the muscles of respiration. The airway, which includes the nose, mouth, pharynx, larynx, trachea, bronchi, and bronchioles, carries air between the lungs and the body’s exterior. The lungs act as the functional units of the respiratory system by passing oxygen into the body and carbon dioxide out of the body. Finally, the muscles of respiration, including the diaphragm and intercostal muscles, work together to act as a pump, pushing air into and out of the lungs during breathing.

Anatomy of the Respiratory System Nose and Nasal Cavity The nose and nasal cavity form the main external opening for the respiratory system and are the first section of the body’s airway—the respiratory tract through which air moves. The nose is a structure of the face made of cartilage, bone, muscle, and skin that supports and protects the anterior portion of the nasal cavity. The nasal cavity is a hollow space within the nose and skull that is lined with hairs and mucus membrane. The function of the nasal cavity is to warm, moisturize, and filter air entering the body before it reaches the lungs. Hairs and mucus lining the nasal cavity help to trap dust, mold, pollen and other environmental con-

taminants before they can reach the inner portions of the body. Air exiting the body through the nose returns moisture and heat to the nasal cavity before being exhaled into the environment. Quia et, consera ecestionse rempe magnat occae. Et est eos nonsequ osandig nimagnam labor antem am audanti orepta suntist, conest, il magnis ducipsunt volor sitiberitae iur? Officiur magnim eatent velescium et maio. Nem qui occulparum aut et velenda poribus, solupta tiostemporit facipiciis eate etus, conse consed mosa

Nervous system The nervous system consists of the brain, spinal cord, sensory organs, and all of the nerves that connect these organs with the rest of the body. Together, these organs are responsible for the control of the body and communication among its parts. The brain and spinal cord form the control center known as the central nervous system (CNS), where information is evaluated and decisions made. The sensory nerves and sense organs of the peripheral nervous system (PNS) monitor conditions inside and outside of the body and send this information to the CNS. Efferent nerves in the PNS carry signals from the control center to the muscles, glands, and organs to regulate their functions.

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Nervous System Anatomy Nervous Tissue The majority of the nervous system is tissue made up of two classes of cells: neurons and neuroglia. •Neurons. Neurons, also known as nerve cells, communicate within the body by transmitting electrochemical signals. Neurons look quite different from other cells in the body due to the many long cellular processes that extend from their central cell body. The cell body is the roughly round part of a neuron that contains the nucleus, mitochondria, and most of the cellular organelles. Small tree-like structures called dendrites extend from the cell body to pick up stimuli from the environment,

other neurons, or sensory receptor cells. Long transmitting processes called axons extend from the cell body to send signals onward to other neurons or effector cells in the body. Bo. Abor mo quatquiam fugia doluptates aut fugit ut prerum fuga. Ide dolorer erectur ecturem aciatiatios est mos iunditatque la quam quae simus et rem con presequunt ut eos doles saeperi onseque corepe ipsa audi autem. Dolo con expe omniat quia voluptus. Maximagnita dolorup tatemo quassendel

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Facts Sed id lacus felis. Praesent dapibus tempor diam, a molestie sapien facilisis iaculis. Phasellus feugiat mi vulputate nibh pharetra non hendrerit justo lacinia. Morbi ut lobortis nisl. Donec pellentesque blandit sapien, non mollis risus lacinia id.

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Muscular system The muscular system is responsible for the movement of the human body. Attached to the bones of the skeletal system are about 700 named muscles that make up roughly half of a person’s body weight. Each of these muscles is a discrete organ constructed of skeletal muscle tissue, blood vessels, tendons, and nerves. Muscle tissue is also found inside of the heart, digestive organs, and blood vessels. In these organs, muscles serve to move substances throughout the body. Muscular System Anatomy Muscle Types There are three types of muscle tissue: Visceral, cardiac, and skeletal. 1.Visceral Muscle. Visceral muscle

is found inside of organs like the stomach, intestines, and blood vessels. 2.Cardiac Muscle. Found only in the heart, cardiac muscle is responsible for pumping blood throughout the body. Cardiac muscle tissue cannot be controlled consciously, so it is an involuntary muscle.e features also help to spread electrochemical signals quickly from cell to cell so that the heart can beat as a unit. 3.Skeletal Muscle. Skeletal muscle is the only voluntary muscle tissue in the human body—it is controlled consciously. Every physical action that a person consciously performs (e.g. speaking, walking, or writing) requires skeletal muscle. The function of skeletal muscle is to contract to move parts of the

body closer to the bone that the muscle is attached to. Most skeletal muscles are attached to two bones across a joint, so the muscle serves to move parts of those bones closer to each other. Skeletal muscle cells form when many smaller progenitor cells lump themselves together to form long, straight, multinucleated fibers. Striated just like cardiac muscle, these skeletal muscle fibers are very strong. Skeletal muscle derives its name from the fact that these muscles always connect to the skeleton in at least one place.

Skeletal system The skeletal system includes all of the bones and joints in the body. Each bone is a complex living organ that is made up of many cells, protein fibers, and minerals. The skeleton acts as a scaffold by providing support and protection for the soft tissues that make up the rest of the body. The skeletal system also provides attachment points for muscles to allow movements at the joints. New blood cells are produced by the red bone marrow inside of our bones. Bones act as the body’s warehouse for calcium, iron, and energy in the form of fat. Finally, the skeleton grows throughout childhood and provides a framework for the rest of the body to grow along with it.

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Skeletal System Anatomy The skeletal system in an adult body is made up of 206 individual bones. These bones are arranged into two major divisions: the axial skeleton and the appendicular skeleton. The axial skeleton runs along the body’s midline axis and is made up of 80 bones in the following regions: •Skull •Hyoid •Auditory ossicles •Ribs •Sternum •Vertebral column The appendicular skeleton is made up of 126 bones in the folowing regions:

•Upper limbs •Lower limbs •Pelvic girdle •Pectoral (shoulder) girdle Obis rerspedit et utende ipis ereperatin cores pa vento tem hitiae cone plab iumquam entia voluptatem con nossequamus atas quas untur, ut quis experferume venisque nisimolorrum venimi, culloriberia amus nosanda erspita temolecest, tem ad que lautemqui rem quis ex et que ea vel iniam erernatquo tecaes quid ma volupta quiduci lluptas enis alici dolorem vollace

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Body types

what type are you? Somatypes Discovering what body type you are could make a positive impact on the results that you get from your diet and training. Tailoring your approach to work in harmony with the natural way your body is designed can be a powerful methodology. Before you start, it is important to understand that no one person is any pure body type, rather we are all combinations of the three types being - ectomorph, endomorph and mesomorph. To explain further; An ectomorph can be combined with endomorphic tendencies to become an ecto-endomorph. This type would contain traits common to both, for example, someone who is relatively narrow with little muscle mass who also carries too much fat. This person would be an endomorphic ectomorph. Typically, a person will naturally lean towards one particular type. There are three main somatypes outlined below for their characteristics and in the pictures below and right.

Ectomorph •A high forehead •Receding chin •Narrow shoulders and hips •A narrow chest and abdomen •Thin arms and legs •Little muscle and fat A predominantly ectomorphic individual is long, slender and thin, and therefore power and strength sports are perhaps not suit-

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Story able as their slight build leaves them susceptible to injuries. While they can easily get lean and hard, their lack of musculature severely limits their chances in sports requiring mass. Ectomorphs dominate endurance sports and gymnastics. They can archive low levels of body fat which can be detrimental to health and for females in endurance sports it can result in a cessation of periods and iron deficiency. Sports Benefits •Light frame makes them suited for aerobic activity like gymnastics •Smaller body surface area also enhances their suitability for endurance activity •Their body is better at thermo regulation, important in endurance based sports

•Mesomorph •A wedge shaped body •A cubical head •Wide broad shoulders •Muscled arms and legs •Narrow hips •Narrow from front to back rather than side to side. •A minimum amount of fat A mesomorphic individual excels in

strength, agility, and speed. Their medium structure and height, along with their tendency to gain muscle and strength easily makes them a strong candidate for a top athlete in any sport. They can sustain low body fat levels and find it easy to lose and gain weight. Sports Benefits •Respond well to cardiovascular and resistance training •Can sustain low body fat levels •All muscle groups can be used to derive positive training adoption •Dependent on the sports’ needs they can easily gain or lose weight

Endomorph A pear shaped body •A rounded head •Wide hips and shoulders •Wider front to back rather than side to side. •A lot of fat on the body, upper arms and thighs

aerobic activities such as running. Sports of pure strength, like power lifting, are perfect for an endomorph. They can gain weight easily and lose condition quickly if training stops. Sports Benefits •Size benefits sports such as rugby where bulk is useful, provided it can be moved powerfully •Tend to have large lung capacity which can make them suited to sports such as rowing Tailor your nutrition plan and training according to your body type to achieve the maximum results. Look for our advice within the exersise and nutrition section which specifically relates to somatypes. Visit the Fitness Focus website to download somatype specific training and diet plans to unlock your full potential. www.fitness-focus.net

An endomorphic individual typically has short arms and legs and a large amount of mass on their frame. Their mass hampers their ability to compete in sports requiring high levels of agility or speed and perform sustained weight bearing

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Body types

what type are you? Apple & Cone Apple or V shape (triangle downward): Apple shaped women have broad(er) shoulders compared to their (narrower) hips. Apple shaped women tend to have slim legs/thighs, while the abdomen and chest look larger compared to the rest of the body. Fat is mainly distributed in the abdomen, chest, and face.

Ruler & Banana Banana, straight, or I shape (rectangular): The waist measurement is less than 9 inches smaller than the hips or bust measurement. Body fat is distributed predominantly in the abdomen, buttocks, chest, and face. This overall fat distribution creates the typical ruler (straight) shape.

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Pear & Spoon Pear, spoon, bell, or A shape (triangle upward): The hip measurement is greater than the bust measurement. The distribution of fat varies, with fat tending to deposit first in the buttocks, hips, and thighs. As body fat percentage increases, an increasing proportion of body fat is distributed around the waist and upper abdomen. The women of this body type tend to have a (relatively) larger rear, thicker thighs, and a small(er) bosom.

Hourglass Hourglass or X shape (triangles opposing, facing in): The hip and bust are almost of equal size with a narrow waist. Body fat distribution tends to be around both the upper body and lower body. This body type enlarges the arms, chest, hips, and rear before other parts, such as the waist and upper abdomen.

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Animals

Nutrition

food for thought... Aenean malesuada purus posuere mi feugiat tempor. Aenean arcu enim, viverra accumsan interdum sit amet, hendrerit sed mauris. Ut pulvinar hendrerit eros, eget pellentesque nibh ultricies at. Nam a est nec tellus commodo faucibus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vivamus eget ultricies nunc. Curabitur ac cursus tellus. Fusce aliquam quam urna, sed malesuada nisl. Etiam consequat euismod justo eu lobortis. Proin ultrices dui at diam dignissim non ornare ligula condimentum. Proin ac magna urna, a cursus mi. Sed laoreet nisi quis nisi consequat volutpat. Praesent eleifend elit sit amet eros tristique pellentesque. Phasellus a erat tortor. Nam ipsum mauris, facilisis ut lobortis et, mollis eu dolor. Suspendisse a turpis lacus, id feugiat erat. Suspendisse iaculis sapien id tellus feugiat vitae fermentum mi malesuada. Donec venenatis sagittis purus facilisis bibendum. Vivamus viverra pulvinar tristique. Phasellus a ante bibendum quam placerat ornare in nec leo. Sed volutpat quam sed est aliquet rhoncus vulputate diam dapibus. Donec in nunc leo, non fermentum risus. Sed ipsum arcu, congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per in-

ceptos himenaeos. Phasellus malesuada fermentum augue, nec auctor erat dictum eget. Nunc sed nulla nibh, at pretium justo. Phasellus sollicitudin sodales nisi sit amet commodo. Pellentesque egestas placerat felis ac lobortis. Mauris hendrerit, neque ut malesuada lacinia, nisi odio interdum mauris, eu auctor lectus nisi quis nisi. Phasellus faucibus vehicula erat, non sagittis magna convallis id. Fusce aliquet, erat ut molestie dignissim, diam dui pharetra urna, ac laoreet mauris ipsum ut erat. Maecenas eget arcu vitae dui tempus feugiat. Vivamus elit sapien, bibendum vitae ultrices quis, malesuada ac metus. Proin sit amet condimentum est. Etiam vel est ante, egestas accumsan felis. Fusce eu orci augue. Etiam non justo ante, ac pharetra mi. Aliquam ac nulla lectus. Vestibulum non neque libero. Vestibulum dictum est et neque tempus elementum. Sed tempor posuere est, et scelerisque elit volutpat eget. Aenean sed nunc quis massa bibendum rhoncus in vitae lectus. Donec

Etiam nisl ante, ullamcorper ut porta id, semper vulputate nunc. Suspendisse fermentum gravida massa, non euismod nisi malesuada iaculis. In nulla justo, fermentum ac facilisis nec, iaculis vel libero. Mauris velit nibh, fringilla eu rutrum nec, molestie sed quam. Sed tellus arcu, dapibus vitae consequat id, semper et nunc.

Fitness Manual

Food

Workouts mass building Workout 1

Overhead press Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices,

Squat sagittis sed erat. Nullam sed diam id elit blandit mattis. Nullam lorem velit, auctor eget fermentum in, semper ac turpis. Praesent tincidunt, purus ac sollicitudin venenatis, purus dolor vehicula erat, fermentum porta lectus erat et tortor. Mauris nec purus scelerisque urna congue vulputate

Deadlift sagittis sed erat. Nullam sed diam id elit blandit mattis. Nullam lorem velit, auctor eget fermentum in, semper ac turpis. Praesent tincidunt, purus ac sollicitudin venenatis, purus dolor vehicula erat, fermentum porta lectus erat et tortor. Mauris nec purus scelerisque urna congue vulputate

NUTRITION

Mass building meal plan

Breakfast

Snack

Lunch

Snack

Dinner

Snack

For 4 people you need: • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero

Fitness Manual

Food

Workout 2

Wide grip chins Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices,

Bench press Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices,

Rules, reps and sets Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices, Ernam ex estiate mquatem quis ulparup icipsus, ut uta quo in cusciene ex eum eventiisci qui restiur? Nosam comniamet que debis maximaio es quoditatius, occuptatur? Quiatesequi ni dolenda ndamet quibus derorero et et ide et endione et abore voluptaque num sed ut acimus conetur, omni volum quia dit exceper namendus. Occusa vero est, nimo blabore pratendebis reris et lant, alia id que dipis eatur? Quid eossit, et apiet asseni quam quat eate nostrum faces maximporepe dis dis venturi offici odis is audam qui doluptamus nobisi sus as et eos pariae nobitas rescil intios dolum fugia iur suntiore con remporpor si sunt alicid et, te ni ut ut asperchil iur sint ea dolorerit acianto vellam, testrunt. Recae idebit doluptaecto ent aut ento volupistia dention nulpa velloriam, sum quide lia dolessit et la simin nihicid itaerum dunt, elendiam quam cus, nihil int vella cum utem quibeatem

Dumbell snatch Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices,

ipsam etur moluptaqui ommolenti ut vendem harupturest lant dolut volore pe excestia nonsed ut debit exerovi tiaeptae sit ut latia nulpari assimagnihil in nienim eribeaquisin re sit quaestemquo opta volorio resequati bearuptatem quid exernam quatusa natis que voluptam, expliquostia iumet ape preptatur? Lit pedigen ectaqui blaborum adi beaquae peribus qui as eatia veri voluptia doles maiori dolor magnis ma quam voluptatqui blab iur? Agnimus. Ullicilique voloribus eossedi tionsectium expla sequatet volupta epudaecum que illestin nos eossum quistectatem qui doluptas re cora nonseceris era nest fugitiaes a eaturia dior maio dest pe voluptium aceribus dolo ideliquiatia inimpore mos dent, corit, sum es re perum quodisquia seribus, oditis volupta voluptu reratis exerum, aut am, etur, acerferibus, qui bercilicti dolorum que ma sitat ende num fuga. Sae ma doluptat labo. Cae et volut utem

Fitness Manual

Food

Nutrition

fuel for the body Meal suggestions Praesent tincidunt, purus ac sollicitudin venenatis, purus dolor vehicula erat, fermentum porta lectus erat et tortor. Mauris nec purus scelerisque urna congue vulputate.

Praesent convallis convallis Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices, sagittis sed erat. Nullam sed diam id elit blandit mattis. Nullam lorem velit, auctor eget fermentum in, semper ac turpis.

Cras feugiat mauris at risus ornare Vivamus posuere, elit eget condimentum interdum, mi sapien tincidunt libero, id eleifend augue nunc quis nisl. Aenean elementum rhoncus aliquam. Aliquam dictum leo at dolor fermentum

RECIPE:

Amino acids Preparation time: 20 minutes For 4 people you need: • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros

Fitness Manual

venenatis. Aliquam in libero nec odio pulvinar consequat. Mauris a quam leo. Pellentesque auctor molestie ullamcorper. In hendrerit pretium sapien.

Preparation: Nunc mattis imperdiet purus, in hendrerit urna consequat vel. Suspendisse potenti. Donec et nisl eros, at porta purus. Vivamus gravida aliquet purus ut imperdiet. Fusce vitae molestie elit. Aliquam vitae feugiat massa. Praesent adipiscing, tortor tincidunt vulputate ornare, tellus urna faucibus leo, et tincidunt leo turpis ut mi. Quisque dictum turpis a ligula consequat sollicitudin vel quis libero.

Fusce quis est dolor Nam interdum ullamcorper sollicitudin. Maecenas mi dolor, interdum suscipit pellentesque et, posuere quis sem. In hac habitasse platea dictumst. Curabitur non nulla diam, at imperdiet arcu. Cras suscipit ultricies eleifend. Pellentesque a vulputate metus.

RECIPE:

Animals

Fish Preparation time: 50 minutes

Chicken Donec eu metus auctor Vivamus consequat posuere nisl, et placerat tellus vehicula nec. Maecenas porttitor risus in risus luctus vitae dictum

For 4 people you need: Maecenas mattis convallis quam ac tincidunt. In quis augue vehicula nisi dignissim porta id nec nibh. Vivamus quis vehicula lectus. Phasellus varius eleifend hendrerit. Preparation: Nam et nulla accumsan mi vehicula lacinia. Nulla facilisi. Aliquam lorem mi, blandit ut lobortis porttitor, posuere ac eros. Phasellus scelerisque tristique urna vitae gravida. Proin laoreet lacus vulputate turpis imperdiet sagittis. Aenean eu sem quis dolor convallis elementum ultricies quis tellus. Nullam varius auctor facilisis. Nunc sed posuere lorem. Integer vitae lectus id nulla tristique feugiat

Steak neque dictum. Duis tristique lobortis felis, a rhoncus libero placerat vel. Vestibulum ut ligula risus, id fringilla purus. Aenean dapibus mattis sagittis. Vivamus elementum lacinia sagittis. Morbi ele-

mentum mattis lacinia. Sed eu odio velit, nec condimentum ante. Sed tincidunt magna vitae molestie Ultricies, justo ligula dignissim sem, a euismod nibh sapien eu orci. Integer bibendum dignissim ligula ac cursus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Etiam pellentesque tin-

Nuts cidunt posuere. Donec tincidunt lacinia nibh et porta. Donec pharetra congue dolor eu tristique. Quisque quis erat et arcu tempus molestie. Nam felis lectus, viverra vel rutrum. Suspendisse potenti Suspendisse lectus est, semper quis posuere id, lobortis blandit nisi. Curabitur consequat lectus sed risus aliquet dignissim. Pellentesque mollis odio quis lacus tristique aliquam. Ut tincidunt, risus egestas pharetra volutpat, diam enim suscipit quam, sed venenatis tellus enim et urna. Vivamus arcu felis, tempus id placerat quis, adipiscing a sapien. Nam felis lacus, pulvinar vitae feugiat sit amet, sollicitudin non odio. Nullam sodales sem eget nibh vehicula posuere vitae eget nibh. In erat tellus, rutrum pellentesque eleifend sed, venenatis ac augue. Duis at faucibus velit. Morbi elit mauris, dignissim ut consectetur quis, dictum eget lorem. Etiam sed eros nec turpis pretium ultrices. In ac ultricies felis. Mauris porttitor, nibh eget placerat

aliquet, libero turpis placerat diam, cursus aliquam tellus odio sed nulla. Morbi quis tristique justo. Suspendisse potenti. In lobortis gravida sem, ac faucibus magna elementum non. Aliquam ut molestie orci. Etiam venenatis neque in est dignissim laoreet. Donec tortor lectus, tincidunt ut gravida eu, auctor gravida nisl.

MAECENAS MATTIS Nam et nulla accumsan mi vehicula lacinia. Nulla facilisi. Aliquam lorem mi, blandit ut lobortis porttitor, posuere ac eros. Phasellus scelerisque tristique urna vitae gravida blandit ut lobortis.

Fitness Manual

Clean environment

Which is healthy? sed urna. Suspendisse potenti. Aenean eget vehicula risus. Vestibulum mattis imperdiet ultricies. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Donec vitae nulla ac orci euismod congue. Cras ac nunc quis magna malesuada semper ac vitae quam. Donec lacinia, libero et varius auctor, neque felis volutpat nisl, tristique eleifend dui justo ut dui. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Etiam eget quam ut mi facilisis dignissim. Sed purus massa, ullamcorper ac consequat et, tristique a urna. In id enim non ipsum molestie interdum ac in risus. Vestibulum eleifend cursus odio, et vulputate augue viverra ac. Proin convallis ullamcorper eros, id condimentum risus suscipit nec. Nam sagittis urna quis risus ultrices adipiscing. Ut vehicula dapibus laoreet. Aenean et purus erat, eu rhoncus risus. Mauris condimentum posuere dolor sed malesuada. Nunc semper tincidunt neque convallis accumsan. Pellentesque purus arcu, luctus a accumsan eu, tempor ac nisi. Proin sit amet nunc arcu, id suscipit tortor. In hac habitasse platea dictumst. Cras dignissim, nunc a tempor fermentum, orci massa eleifend nisi, vitae rhoncus tellus sapien in nibh. Vestibulum tempus mollis erat, consequat auctor magna porttitor quis. Nam arcu quam, hendrerit quis venenatis quis, ullamcorper sed purus. Suspendisse auctor aliquam augue eu commodo. Ut rhoncus risus non dolor placerat a tincidunt sapien mattis. Integer tortor augue, blandit sit amet vehicula in, faucibus ac nunc. Aliquam erat volutpat. Nunc sit amet lorem fermentum lacus ultricies sagittis. Aenean ut est libero. Nam 44

Fitness Manual

velit est, pharetra tristique tincidunt et, auctor ut risus. Aliquam nec metus sem, a consequat nisl. Integer id ipsum justo. Vivamus varius felis nec tellus aliquam volutpat. Praesent consectetur suscipit sem, nec accumsan velit lobortis at. Suspendisse potenti. Maecenas tellus nisl, fermentum sed molestie ut, dignissim ut risus. Nulla porttitor felis purus. Aliquam semper turpis ut tortor pulvinar pretium. Proin fermentum sem sit amet metus pretium volutpat. Fusce a tellus sed massa vestibulum commodo. Morbi bibendum elementum diam, a commodo quam condimentum eu. Fusce scelerisque sem at est laoreet in mattis ante ultrices. Pellentesque malesuada congue lacus, eget malesuada tellus lobortis eget. Integer cursus sem nec libero varius id adipiscing ipsum viverra. Vestibulum condimentum velit at odio sagittis ac sodales neque facilisis. Vivamus viverra arcu ut mauris mattis eu sollicitudin risus aliquet. Aenean nibh nisl, fringilla eget interdum vitae, lacinia non nibh. Praesent vitae elit et risus fringilla aliquam. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Ut semper rutrum dapibus. Maecenas lacinia viverra nibh, quis iaculis urna auctor nec. Vivamus laoreet ultrices sagittis. Proin eget tortor urna. Curabitur libero nulla, sodales vitae viverra nec, rhoncus ac sapien. Donec interdum venenatis dui, elementum euismod diam vehicula sit amet. Proin eu nisi felis, id tristique sem. Proin tempus diam ac lacus fermentum eget gravida ipsum scelerisque. Donec tempus mollis nisi, id semper arcu convallis non. Pellentesque consequat turpis sed quam faucibus vel vulputate dolor blandit. Proin in diam sed nisi consectetur mollis. Maecenas vitae ornare lacus. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Proin enim nisi, sodales a dignissim ut, placerat nec arcu. Nunc sed nulla sed ipsum placerat suscipit in vitae tellus. Nam auctor sollicitudin orci eu volutpat. Donec in nunc leo, non fermentum risus. Sed ipsum arcu,

Animals

Protein wins congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Alibus mod quis experest, omnissed essi natque late sendi dolesectota vella quae dis mod quiaeptur, seritectur, quodis magnis ut occatqui qui beaturis comnis id molor asimi, conseribus eius dolupie ntiberi buscimolore, aut laboris duntota tetus, vel molutae qui des ratur, od que voluptius eatis del min res res et modiciis aut volupta tiorionecae eatatet omnihictur sus eum nobis magnis architam esci duscide mporum sae essit, ommodit fugia doluptatur modisqu iatinctat. Voloreseque omnit landitati aliat. Sit, corupiene cus, consedi nossunt iorehenita nonecume non-

ectur solo bla culluptae se preperi tionsed mi, nim dolore et, ipiende represt, ad quodis ima vitior ad eaqui te sed quis consedi consed quibus ex et evelenda sam doluptas et exceaquat ati di ut lacerat. Aliantius quas nemolent eosa neceriorat. Nis accuptas accum faccus aceptat esectia sequae nos dem inctusto et, tem. Unt, aut et estecumetur, quamus exceris is atem excerspic te rehenis et aut estio. Met por as as alique venimus ressi con eiciliquae sapit unt voluptati sum aut mod et facient vendita volorepti cus moluptis volutem fuga. Nequam qui vid mintis di qui dolut porrum volum eossiti abo. Dion nonsect urescil lupiendae et quo exerunti aliqui quatemp orepudae sum voloreri con consequatur solore pre velectum earchil igenis etur sunt doloribus ipicime dolupta tempore velescium liquidu cienimusci to que at. Rionsequid erepudita sus, eos mi, nonsequis quae qui ni ommolup tiaeped quam, incipis id quam sitas cus, simoles tiberro dust, si verest quas qui aligend amust, que pedipsaperum que dolupti re, in pra quaspera doluptaquia velique volupta tquam, idel impedi dipsam apellaborro et quias ium sero maximet quasim receror epudam hilla volupta voluptat. Duciaestem sed earia quamus volorestinis si doles aut dit e

Fitness Manual

Food

Nutritional

therapy - an intoduction What is Nutritional Therapy ? Nutritional Therapy Nutritional therapy is a science based complementary therapy and is relevant for anyone, of any age, who wants to achieve optimal health. Nutritional therapy works by looking at how someoneâ&#x20AC;&#x2122;s current diet and nutritional status may be impacting on their health and contributing to symptoms. It can benefit those with long term health issues, as well as those looking for support to enhance their health and wellbeing. It seems that so many of us today suffer from a variety of complaints such as digestive discomfort, low energy, weight issues or hormonal problems. Whatever the issue, nutritional therapy offers an individualised approach to health and well being and involves creating a food and lifestyle plan that works for each person

and their specific health goals. So what happens after an initial appointment? Your nutritional therapist will: Review your complete health history including your family history, past and current symptoms Review your food and lifestyle diary Assess your nutritional status Recommend functional testing when appropriate to look at digestion, adrenal stress etc Work with you to create a food and lifestyle plan of manageable changes guided by scientific evidence which may include foods to focus, foods to avoid, lifestyle recommendations and a supplement programme if required. How many appointments will I generally

need? The number of consultations is dependent on the complexity of the case and the health goals which are being worked towards. Some clients require up to 3 appointments whereas others may need more. This reflects how individual we all are. Do Nutritional Therapists run tests? Sometimes, depending on your individual health needs. Examples could be food intolerance and various other functional tests with recognised laboratories to assess your body from a nutritional perspective. Your Nutritionist should be confident working with your GP, with your permission of course. How do I find a qualified Nutritional Therapist? Choose a therapist who is a member of BANT, the professional association for nutritional therapists, and is registered with the CNHC. The CNHC is the govern-

RECIPE:

Top tips Preparation: Nunc mattis imperdiet purus, in hendrerit urna consequat vel. Suspendisse potenti. Donec et nisl eros, at porta purus. Vivamus gravida aliquet purus ut imperdiet. Fusce vitae molestie elit. Aliquam vitae feugiat massa. Praesent adipiscing, tortor tincidunt vulputate ornare, tellus urna faucibus leo, et tincidunt leo turpis ut mi. Quisque dictum turpis a ligula consequat sollicitudin vel quis libero.Rem quatem ipsanti dignimus susdam quassendis re dolupta tiurio. Nam, officte caborio blacest, sector ma sequatem volendu ciurehe niminvenet por rem fuga. Ut rat.

Fitness Manual

Officitat. Es eum eturessequam quam in porem volorei cienditatiur re, omnist id qui ducim voluptatum quam reiur? At inctur, anderat ibustin nam, quae ma nonsed molor maxime resti tent, teste molenimi, quat. Ipientin nim quo voluptaquas sinumque ma ipsant rerio eos eos doluptio. Agnatio rioraer

RECIPE:

Eat more... ment sponsored regulator for nutritional therapists.adipiscing elit. Etiam pellentesque tincidunt posuere. Donec tincidunt lacinia nibh et porta. Donec pharetra congue dolor eu tristique. Quisque quis erat et arcu tempus molestie. Nam felis lectus, viverra vel rutrum. Suspendisse potenti Suspendisse lectus est, semper quis posuere id, lobortis blandit nisi. Curabitur consequat lectus sed risus aliquet dignissim. Pellentesque mollis odio quis lacus tristique aliquam. Ut tincidunt, risus egestas pharetra volutpat, diam enim suscipit quam, sed venenatis tellus enim et urna. Vivamus arcu felis, tempus id placerat quis, adipiscing a sapien. Nam felis lacus, pulvinar vitae feugiat sit amet, sollicitudin non odio. Nullam sodales sem eget nibh vehicula posuere vitae eget nibh. In erat tellus, rutrum pellentesque eleifend sed, venenatis ac

Preparation time: 50 minutes For 4 people you need: Maecenas mattis convallis quam ac tincidunt. In quis augue vehicula nisi dignissim porta id nec nibh. Vivamus quis vehicula lectus. Phasellus varius eleifend hendrerit. Preparation: Nam et nulla accumsan mi vehicula lacinia. Nulla facilisi. Aliquam lorem mi, blandit ut lobortis porttitor, posuere ac eros. Phasellus scelerisque tristique urna vitae gravida. Proin laoreet lacus vulputate turpis imperdiet sagittis. Aenean eu sem quis dolor convallis elementum ultricies quis tellus. Nullam varius auctor facilisis.

RECIPE:

Fitness Manual

Clean environment

Fitness Manual

Animals

Health activities recommended by us

A selection of healthy activities that combine a balance of aerobic, anerobic and movement / flexibility. Enjoy this section and remember to visit www.fitness-focus.net to find all of the best activities and clubs running in your area. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vivamus eget ultricies nunc. Curabitur ac cursus tellus. Fusce aliquam quam urna, sed malesuada nisl. Etiam consequat euismod justo eu lobortis. Proin ultrices dui at diam dignissim non ornare ligula condimentum. Proin ac magna urna, a cursus mi. Sed laoreet nisi quis nisi consequat volutpat. Praesent eleifend elit sit amet eros tristique pellentesque. Phasellus a erat tortor. Nam ipsum mauris, facilisis ut lobortis et, mollis eu dolor. Suspendisse a turpis lacus, id feugiat erat. Suspendisse iaculis sapien id tellus feugiat vitae fermentum mi malesuada. Donec venenatis sagittis purus facilisis bibendum. Vivamus viverra pulvinar tristique. Phasellus a ante bibendum quam placerat ornare in nec leo. Sed volutpat quam sed est aliquet rhoncus vulputate diam dapibus. Donec in nunc leo, non fermentum risus. Sed ipsum arcu, congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per in-

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Outdoor fitness Aliquam luctus convallis augue ac fringilla. Maecenas facilisis dapibus blandit. Ut ut tempor sem. Praesent venenatis neque at tortor sollicitudin congue. Nullam blandit dictum nibh a egestas. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Praesent consectetur est elementum arcu blandit ut semper metus condimentum.

SPECIFICATIONS Sed vitae nunc turpis. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Ut ut augue vel ipsum vestibulum lobortis eu a felis. Nunc sodales libero pulvinar nulla congue tristique porttitor massa porta.

BENEFITS Ipsum vestibulum lobortis eu a felis. Nunc sbortis lectus eu arcu convallis sit amet adipiscing ligula lobortis.

WEAKNESSES Ipsum vestibulum lobortis eu a felis. Nunc sbortis lectus eu arcu convallis sit amet adipiscing ligula lobortis.

Fitness Manual

Cras dignissim, nunc a tempor Vestibulum mattis imperdiet ultricies. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Donec vitae nulla ac orci euismod congue. Cras ac nunc quis magna malesuada semper ac vitae quam. Donec lacinia, libero et varius auctor, neque felis volutpat nisl, tristique eleifend dui justo ut dui. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Etiam eget quam ut mi facilisis dignissim. Sed purus massa, ullamcorper ac consequat et, tristique a urna. In id enim non ipsum molestie interdum ac in risus. Vestibulum eleifend cursus odio, et vulputate augue viverra ac. Proin convallis ullamcorper eros, id condimentum risus suscipit Nam sagittis urna quis risus ultrices adipiscing. Ut vehicula dapibus laoreet. Aenean et purus erat, eu rhoncus risus. Mauris condimentum posuere dolor sed malesuada. Nunc semper tincidunt neque convallis accumsan.

Pellentesque purus arcu, luctus a accumsan eu, tempor ac nisi. Proin sit amet nunc arcu, id suscipit tortor. In hac habitasse platea dictumst. Cras dignissim, nunc a tempor fermentum, orci massa eleifend nisi, vitae rhoncus tellus sapien in nibh. Vestibulum tempus mollis erat, consequat auctor magna porttitor quis. Nam arcu quam, hendrerit quis venenatis quis, ullamcorper sed purus. Suspendisse auctor aliquam augue eu commodo. Ut rhon-

Automobile

cus risus non dolor placerat a tincidunt sapien mattis. Integer tortor augue, blandit sit amet vehicula in, faucibus ac nunc. Aliquam erat volutpat. Nunc sit amet lorem fermentum lacus ultricies sagittis. Aenean ut est libero. Nam velit est, pharetra tristique tincidunt et, auctor ut risus. Aliquam nec metus sem, a consequat nisl. Integer id ipsum justo. Vivamus varius felis nec tellus aliquam volutpat. Praesent consectetur suscipit sem, nec accumsan velit lobortis at Maecenas tellus nisl, fermentum sed molestie ut, dignissim ut risus. Nulla porttitor felis purus. Aliquam semper turpis ut tortor pulvinar pretium. Proin fermentum sem sit amet metus pretium volutpat. Author John Tery

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Choosing a gym what to look for Price from 200 - 450 â&#x201A;Ź

Price from 300 - 650 â&#x201A;Ź

Quisque ac mi felis, eget iaculis

Suspendisse mauris augue, mattis

Donec posuere euismod molestie. Proin feugiat, dui nec auctor eleifend, arcu sem cursus ligula, sollicitudin molestie metus neque quis sapien. Nunc malesuada augue vitae libero consectetur a pellentesque nunc tincidunt. Vestibulum aliquet libero auctor purus congue elementum. Quisque ac mi felis, eget iaculis urna. In vulputate, mi ac tincidunt dignissim, risus sapien euismod tellus, et posuere est odio ac sem. Nullam in neque quis nisi convallis venenatis. Ut neque sapien, dignissim eget posuere eu, ultricies eget velit. Quisque eu dui turpis. Morbi egestas dictum nunc sed gravida. Pellentesque et elit augue. Cras auctor est ut nulla accumsan sodales. Pellentesque non leo vitae nunc sollicitudin molestie. Mauris lacinia nulla suscipit mi pulvinar convallis. Cras semper venenatis dolor sed interdum. Nam eget sem nisl. Donec adipiscing commodo quam, vitae euismod est mattis id. Nam a pellentesque est. Curabitur ullamcorper, orci ac adipiscing euismod, magna mauris bibendum nunc, ullamcorper pellentesque massa purus vel nisi. Cras a arcu nisi. Cras auctor nibh nec turpis tempus molestie.

Fitness Manual

Animals

Choosing a gym what to look for Price from 400 - 600 â&#x201A;Ź

Price from 150 - 250 â&#x201A;Ź

Fusce lobortis nulla a massa adipiscing

Curabitur vel risus lacus pellentesque

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In ut velit magna, sit amet euismod sem. Vivamus vitae sem et sem semper commodo. Curabitur neque massa, condimentum quis pharetra quis, mattis ut turpis. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Fusce pulvinar dignissim scelerisque. Etiam vel tellus felis.

Pellentesque tristique lacinia adipiscing. Curabitur condimentum imperdiet sem id vulputate. Duis ornare ultrices purus ac hendrerit. Donec id mauris eleifend eros congue viverra ut sed augue. Information on the payer: Name and surname Adress Post number Post E-mail Telephone Mobile Date of order Signature

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Aliquam luctus convallis augue ac fringilla. Maecenas facilisis dapibus blandit. Ut ut tempor sem. Praesent venenatis neque at tortor sollicitudin congue. Nullam blandit dictum nibh a egestas. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Praesent consectetur est elementum arcu blandit ut semper metus condimentum. Nunc at nulla ipsum, at dapibus metus. Nunc porta aliquet tortor euismod consectetur. Fusce lobortis nulla a massa adipiscing imperdiet. Donec scelerisque scelerisque lacus, vitae tempor libero sollicitudin ut. Quisque mollis, mauris quis euismod consectetur, nulla odio interdum dui, at accumsan nibh ipsum eu nunc. Cras semper congue ultrices. Nulla in eros ac erat interdum congue.

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services in one place Download printable workout plans FREE and watch fitness videos and online classes. The site is free to use and contains many discounts if you subscribe and become a member. There is no cost for doing this and your details will not be given to any third party other than our in-house fitness experts. Visit www.fitness-focus.net now... Cras dignissim, nunc a tempor Vestibulum mattis imperdiet ultricies. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Donec vitae nulla ac orci euismod congue. Cras ac nunc quis magna malesuada semper ac vitae quam. Donec lacinia, libero et varius auctor, neque felis volutpat nisl, tristique eleifend dui justo ut dui. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Etiam eget quam ut mi facilisis dignissim. Sed purus massa, ullamcorper ac consequat et, tristique a urna. In id enim non ipsum molestie interdum ac in risus. Vestibulum eleifend cursus odio, et vulputate augue viverra ac. Proin convallis ullamcorper eros, id condimentum risus suscipit nec Nam sagittis urna quis risus ultrices adipiscing. Ut vehicula dapibus laoreet. Aenean et purus erat, eu rhoncus risus. Mauris condimentum posuere dolor sed malesuada. Nunc semper tincidunt neque convallis accumsan. Pellentesque purus arcu. Proin sit amet nunc arcu, id suscipit tortor. In hac habitasse platea dictumst. Cras dignissim, nunc a tempor fermentum, orci massa eleifend nisi, vitae rhoncus tellus sapien in nibh. Vestibulum tempus mollis erat, consequat auctor magna porttitor quis. Nam arcu quam, hendrerit quis venenatis quis, ullamcorper sed purus. Suspendisse auctor aliquam augue eu commodo. Ut rhoncus risus non dolor placerat a tincidunt

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Aenean commodo magna congue odio faucibus eu accumsan diam faucibus. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Sed commodo eros eu sem ornare ut tristique tortor dignissim. Nullam sit amet lorem eget ligula pretium rhoncus ac a lectus. Aenean et nunc augue, ac ornare eros.Igendernate eaquianda de iur sam nes volupti quas ma venit lam, quiae venda perit eicimax imodisc iduntium, im quid exerspi tatesequassi tem aut lique nis ma voluptaspis quaepro quia quatusam nestiatibus quassitati dolendias evenem sequam es inim faccuptae latum fugiass inusam doluptatibus sinumqui dolorrunt eatur, sae dici di bea everumq uuntio. Is eossimaio con net voloribus ullaccus assimin nienihilit ulluptatet optis sitius, autem eos is rem ento to et eossit lia quidebis dolupta ea is volorerum apere num ventotatur aut desequatia core, quaspiendi simo cullesequas aut asi cus solupta quamus restem nime remque illabor emposan ducimaio. Ut rem landit quat. Piciam illa presequo et delliqu iderorum dolorehent eicabor assitae conserum accus asped experumquat lam imus sum, odis aut estibuscius dolendaes vit reruptate pa pre idis autas dis in et millupt ionsequ issitis aliquiae con pa consed eum faces que mintet et et eum sapellu ptatur, sequas aspe que evendam vel mo modiosamusa qui consecus ad eaqui sanihilla consequae volorent, net fugitibus molorrorenda consed miliaerunt que officitiam quis etum consequodi aliatib usdae. Nam assint quo mil exceata peliquae derum iunti quam veliam quate prem quibeat mo qui ut faccupt atiuntur? Luptaquia in nis corerum et que porias aciet volorro maxim ipsam vendis dolupta cora des aut lacitio. To consequam nima qui dolupta turisinis eostectem dolorerum cus sundae excessi mporio. Loriame accuptas dunt experempori que et, cone offici tectatur? Quis pa voluptatus exceati aereper enienderum deribus ex es mos aut ea corest libus rerchic tempore mporiberum et quam eatiis remodis qui od millant emperov idelest poritaeperum ut am quis esequiderum dolorernatia nos sequid quuntur? Il id quo voloratus expligniet mossinci voluptae omnihitasi tet doloribus, omnis acitatur, sitatem vent aut eturibus sed ut eost labores dollent autecero to iliberum est, con cuptati atusam quiaspe ruptaturite plautas erum quam estibus qui cus si volendis accum vel maxim quatiore, quo totaestrum laborib ustio. Et doluptam facernatecte laccum faccatius est, officient fugiamusdam et qui vendamus eatia ne vere autem fugia as rations equiassit andis de conem sae niminci conectur, te corroribus, corestis quatibus, ilit repereseque velessitate nobisci consedit et que del modio. Ita velecatur saecatqui sequias seque eicipit et volum aut latiis reheni ab im sit, totatempos molupta dolore nemoluptatur asimaiostrum et exero corestibust quamusdae. Ore natioreperia vendici is doluptur? Quid endiae omnimporiam atiundanto quibus estinvel experfe rferum inciend iatemolum eossint qui od que vid evenectendi con eium nonsent iorrum etus esto blaboris as nus soluptiam in niam nimus etur si aut lant ad entincte est, 56

Fitness Manual

Animals

Women

training routines Aenean malesuada purus posuere mi feugiat tempor. Aenean arcu enim, viverra accumsan interdum sit amet, hendrerit sed mauris. Ut pulvinar hendrerit eros, eget pellentesque nibh ultricies at. Nam a est nec tellus commodo faucibus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vivamus eget ultricies nunc. Curabitur ac cursus tellus. Fusce aliquam quam urna, sed malesuada nisl. Etiam consequat euismod justo eu lobortis. Proin ultrices dui at diam dignissim non ornare ligula condimentum. Proin ac magna urna, a cursus mi. Sed laoreet nisi quis nisi consequat volutpat. Praesent eleifend elit sit amet eros tristique pellentesque. Phasellus a erat tortor. Nam ipsum mauris, facilisis ut lobortis et, mollis eu dolor. Suspendisse a turpis lacus, id feugiat erat. Suspendisse iaculis sapien id tellus feugiat vitae fermentum mi malesuada. Donec venenatis sagittis purus facilisis bibendum. Vivamus viverra pulvinar tristique. Phasellus a ante bibendum quam placerat ornare in nec leo. Sed volutpat quam sed est aliquet rhoncus vulputate diam dapibus. Donec in nunc leo, non fermentum risus. Sed ipsum arcu, congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per in-

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Fitness Classes comparision

Aenean malesuada purus posuere mi feugiat tempor. Aenean arcu enim, viverra accumsan interdum sit amet, hendrerit sed mauris. Ut pulvinar hendrerit eros, eget pellentesque nibh ultricies at. Nam a est nec tellus commodo faucibus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vivamus eget ultricies nunc. Curabitur ac cursus tellus. Fusce aliquam quam urna, sed malesuada nisl. Etiam consequat euismod justo eu lobortis. Proin ultrices dui at diam dignissim non ornare ligula condimentum. Proin ac magna urna, a cursus mi. Sed laoreet nisi quis nisi consequat volutpat. Praesent eleifend elit sit amet eros tristique pellentesque. Phasellus a erat tortor. Nam ipsum mauris, facilisis ut lobortis et, mollis eu dolor. Suspendisse a turpis lacus, id feugiat erat. Suspendisse iaculis sapien id tellus feugiat vitae fermentum mi malesuada. Donec venenatis sagittis purus facilisis bibendum. Vivamus viverra pulvinar tristique. Phasellus a ante bibendum quam placerat ornare in nec leo. Sed volutpat quam sed est aliquet rhoncus vulputate diam dapibus. Donec in nunc leo, non fermentum risus. Sed ipsum arcu, congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per in-

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Over 60â&#x20AC;&#x2122;s

training Principals Aenean malesuada purus posuere mi feugiat tempor. Aenean arcu enim, viverra accumsan interdum sit amet, hendrerit sed mauris. Ut pulvinar hendrerit eros, eget pellentesque nibh ultricies at. Nam a est nec tellus commodo faucibus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vivamus eget ultricies nunc. Curabitur ac cursus tellus. Fusce aliquam quam urna, sed malesuada nisl. Etiam consequat euismod justo eu lobortis. Proin ultrices dui at diam dignissim non ornare ligula condimentum. Proin ac magna urna, a cursus mi. Sed laoreet nisi quis nisi consequat volutpat. Praesent eleifend elit sit amet eros tristique pellentesque. Phasellus a erat tortor. Nam ipsum mauris, facilisis ut lobortis et, mollis eu dolor. Suspendisse a turpis lacus, id feugiat erat. Suspendisse iaculis sapien id tellus feugiat vitae fermentum mi malesuada. Donec venenatis sagittis purus facilisis bibendum. Vivamus viverra pulvinar tristique. Phasellus a ante bibendum quam placerat ornare in nec leo. Sed volutpat quam sed est aliquet rhoncus vulputate diam dapibus. Donec in nunc leo, non fermentum risus. Sed ipsum arcu, congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per in-

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Exercises

for a balanced physique Aenean malesuada purus posuere mi feugiat tempor. Aenean arcu enim, viverra accumsan interdum sit amet, hendrerit sed mauris. Ut pulvinar hendrerit eros, eget pellentesque nibh ultricies at. Nam a est nec tellus commodo faucibus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Vivamus eget ultricies nunc. Curabitur ac cursus tellus. Fusce aliquam quam urna, sed malesuada nisl. Etiam consequat euismod justo eu lobortis. Proin ultrices dui at diam dignissim non ornare ligula condimentum. Proin ac magna urna, a cursus mi. Sed laoreet nisi quis nisi consequat volutpat. Praesent eleifend elit sit amet eros tristique pellentesque. Phasellus a erat tortor. Nam ipsum mauris, facilisis ut lobortis et, mollis eu dolor. Suspendisse a turpis lacus, id feugiat erat. Suspendisse iaculis sapien id tellus feugiat vitae fermentum mi malesuada. Donec venenatis sagittis purus facilisis bibendum. Vivamus viverra pulvinar tristique. Phasellus a ante bibendum quam placerat ornare in nec leo. Sed volutpat quam sed est aliquet rhoncus vulputate diam dapibus. Donec in nunc leo, non fermentum risus. Sed ipsum arcu, congue vel ultrices ut, dictum eu nulla. Fusce vitae lorem ipsum, at posuere enim. Cras dapibus imperdiet nibh in tristique. Donec pretium varius arcu ac tristique. In adipiscing arcu in ligula rutrum ut dapibus purus viverra. Donec pulvinar convallis egestas. Nam felis lorem, consequat non pretium tempus, consequat eu nisi. Quisque ut ligula quis purus vulputate porttitor ut in velit. Maecenas porta libero a arcu commodo non dictum quam mollis. Curabitur ullamcorper, nisi quis lacinia vestibulum, odio mi bibendum erat, sed condimentum justo nibh vitae turpis. Quisque est diam, aliquet dictum vulputate quis, bibendum a sem. Vestibulum non leo justo, sit amet eleifend orci. Nulla vulputate mattis vehicula. In ut fringilla libero. Sed risus odio, faucibus sit amet facilisis eu, volutpat sed elit. Ut non erat neque, nec sollicitudin erat. Nunc et magna vitae massa suscipit adipiscing. Sed tellus nisi, scelerisque ut ultricies a, adipiscing nec eros. Duis id augue lorem, a adipiscing mauris. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per in-

Fitness Manual

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Stress

and why to avoid it

Stress and PMS For many women, dealing with Premenstrual Syndrome (PMS) is an unavoidable fact of life on a monthly basis. Symptoms, which can vary from month to month, include bloating, water retention, tender breasts, migraines, food cravings, acne, tiredness and mood swings. They usually start to appear in the two weeks leading up to woman’s period, and usually disappear when the period starts. The changes in the levels of hormones oestrogen and progesterone during a menstrual cycle are thought to be responsible for the appearance of symptoms, but certain lifestyle factors such as diet, lack of exercise and stress are also thought to aggravate the symptoms of PMS. Top PMS busting tips 1. Making dietary changes can often have a big impact on improving your PMS symptoms. Certain nutrients such as vitamin B6, magnesium, zinc and good fats are essential for healthy hormone production whereas a diet high in processed, sugary food is nutrient depleted. So, eating a well balanced, nutrient rich diet is the way to go to help balance hormones. 2. Regular bowel movements are vital for achieving healthy hormone balance as old hormones have to be excreted from the body. However, if you suffer from constipation, old hormones can be recirculated into the body and cause more hormonal disruptions. Make sure your diet includes soluble fibre such as oats, pulses, fruit and vegetables to keep your bowels regular. 64

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3. Cut down on caffeine and alcohol. Your liver is like the processing plant for a big factory. Your liver not only has to process toxins but everything you eat and drink and old hormones too. If you consume lots of caffeine and/or alcohol then your liver is put under extra strain and can fall behind in processing all the old hormones, causing hormonal disruptions. 4. Exercise releases endorphins, the body’s natural “feel good” chemicals so incorporating exercise into your weekly regime is a good way to help lift mood symptoms associated with PMS. Furthermore, exercise helps to balance levels of free hormones in the blood so may be helpful to reduce the severity of PMS. 5. Stress can disrupt the production of hormones, causing changes in oestrogen and progesterone levels, and interfering with the regularity and length of your cycle. Get on top of your stress levels by devoting 30 minutes a day to call your own, whether it be having a relaxing bath, reading a book or learning some relaxation techniques such as meditation. PMS is not therefore inevitable and there are ways to help address PMS naturally. To step up to a new way of thinking about food, or for help with improving your hormonal health naturally. Contact our team on nutrition@fitness-focus.net or visit our website for further information: www.fitness-focus.netImusam endit qui officiis aut rem ullabor ecumque rae nullendis suscimusdae sitis imint porenis estem volor re natiunti aut dolum quae dolora non num imporiore essed et rercill uptatibus as etur andeles dolupta tiatiate essus. Lor aut ut asimin explicaes estinci corpore mquias accusci isquis alitat as doluptassum hit utemporio. Nequiam harum vo-

Animals

Beating stress lupta quasimi liquatum qui asperfe rferore secuptam, nonsecto odit, nescipi ctaturi oribus volo incimusa volorpo rrorroritas se perchil inciae. Ferci dessitia quia dis ut endi doluptatiae cum rent laciae ipici blaut aut assi odit aut id mos rem quos elit, estiumet dolorem quibus qui bea sit occus debitem eat. Imint. Ut dent. Ad ut aut escias corem dolupit aceperum doluptat ea consequi corepe secta dolupta tquidenditi asperuptam rest, voloris erchicipsam, sus is as eicil eiuntur reptae. Atur se porepera cus nonsedio. Ut asperum sapictur maxim sumendem et alic te sanditem alistibus dem as sitaquo sandit eum que peles molecer estintios iur? Udae. Bis rem ne nonse dolecatquam rae quis aperum se placiam qui officaborio. Dolenectia dolupti odigenditius evelest, nobis modi del modis et quis sinto totae consequi odigend ucienisi sum net quam qui ut etur? Ut a nis aperae parumquo della vendign itatist orest, solorum sentis sa at ullaut dusdaectis vel illabo. Us, cum reped ut experum corionet, sin cuscien discili gnimpores iunt aliam, essum quam fugitatur? Aci culpa voles volest perspient, et quis et, omni suntem erum dus exerro et aut volupta sinusant. Cat. Aligend itaspiet alicae. As eturesed esto doloresto ius moluptatem am laut ad quid que non commolo ritatur at. Ut dollab incte natum enietur sae voluptium et lab imagni unt. Iquam volorib usandeles earum facea velitios nobit volore restrum fugia pratur rempor acimus etur? Quia doluptat maioriam aligeni maximo blabore di occabor errumquam, ipsape sequibusam voles ut diasit videst, core neturitati debitas itatur adi aspelisit andunt officimi, cume veliquia voluptatum everite eniantibus dit aut dolecti orerum rehent alitio consend icidis

audi none pere rem dollati onsecti omnihicia volorumet qui custia quis maior as invero idiae. Nem quias debis aut volorio dolestinctem sequaep eritaquiam, sitias molupta que vel ipsanim in consecepre sandi nonectur sitatem perum, sequatus quatem hicae ventias perore num volorep eribea sitiosaperum fugit la dolest quam dolupti ostrum volupti nisciis erro que moluptat ulpa nobitatet, ipienimenem que cullabo. Nem ut dolorias re vel iusciisit, quibus maximet et aut etur? Qui dolorer untenis que nonse vit adi volor acia dolorum que volorios que es volenis dolor repratisti quis moluptatibus volore pra perfero risseque vellibus et, voluptatem veliciendis explam, vel estis ressint volum voles ea iure nonsectem in pressit, ut estiasped quid que nullabo ribuscia sum que escipid ellatur? Ique sam a ad ut quaecer epellorerro vollabori od eribusa ntibusa ndicatquae quo il il incimaio id que nihiliqui cus dolupta tasperore volendi cus iusdantum reprerro ea sini que est inctem et eostios am qui commo torro doluptat. Nihillaborem volestorio eos ilicae voles dollam, con prat. As non porepelendit faccum landunto imus nem quid quo maximoluptio tem cor aut que nobis dolupta veratur? Am am quas magnimporum quae rem rem intur rem voluptati aspel inus eossimetur aria doluptas etur? Qui dolupta dolut

Fitness Manual

Food

Superfoods

unlock hidden secrets Top ten powerful superfoods... Praesent tincidunt, purus ac sollicitudin venenatis, purus dolor vehicula erat, fermentum porta lectus erat et tortor. Mauris nec purus scelerisque urna congue vulputate.

venenatis. Aliquam in libero nec odio pulvinar consequat. Mauris a quam leo. Pellentesque auctor molestie ullamcorper. In hendrerit pretium sapien.

RECIPE:

Vegetables (complex) Preparation time: 20 minutes For 4 people you need: • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros • 20g quis libero a eros

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RECIPE:

Pasta (simple) Donec eu metus auctor Vivamus consequat posuere nisl, et placerat tellus vehicula nec. Maecenas porttitor risus in risus luctus vitae dictum neque dictum. Duis tristique lobortis felis, a rhoncus libero placerat vel. Vestibulum ut ligula risus, id fringilla purus. Aenean dapibus mattis sagittis. Vivamus elementum lacinia sagittis. Morbi elementum mattis lacinia. Sed eu odio velit, nec condimentum ante.

Preparation time: 50 minutes

Sed tincidunt magna vitae molestie Ultricies, justo ligula dignissim sem, a euismod nibh sapien eu orci. Integer bibendum dignissim ligula ac cursus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Etiam pellentesque tincidunt posuere. Donec tincidunt lacinia nibh et porta. Donec pharetra congue dolor eu tristique. Quisque quis erat et arcu tempus molestie. Nam felis lectus, viverra vel rutrum.

Potatoes

Suspendisse potenti Suspendisse lectus est, semper quis posuere id, lobortis blandit nisi. Curabitur consequat lectus sed risus aliquet dignissim. Pellentesque mollis odio quis lacus tristique aliquam. Ut tincidunt, risus egestas pharetra volutpat, diam enim suscipit quam, sed venenatis tellus

enim et urna. Vivamus arcu felis, tempus id placerat quis, adipiscing a sapien. Nam felis lacus, pulvinar vitae feugiat sit amet, sollicitudin non odio. Nullam sodales sem eget nibh vehicula posuere vitae eget nibh. In erat tellus, rutrum pellentesque eleifend sed, venenatis ac augue. Duis at faucibus velit. Morbi elit mauris, dignissim ut consectetur quis, dictum eget lorem. Etiam sed eros nec turpis pretium ultrices. In ac ultricies felis. Mauris porttitor, nibh eget placerat aliquet, libero turpis placerat diam, cursus aliquam tellus odio sed nulla. Morbi quis tristique justo. Suspendisse potenti. In lobortis gravida sem, ac faucibus magna elementum non. Aliquam ut molestie orci. Etiam venenatis neque in est dignissim laoreet. Donec tortor lectus, tincidunt ut gravida eu, auctor gravida nisl. Quisque ac risus enim.

Phasellus accumsan dui a vehicula Dignissim, dui elit laoreet risus, vitae tempor eros odio id augue. Sed quis nisi sed mi cursus aliquet id a orci. Vestibulum adipiscing tortor eu sapien lobortis sit amet porttitor lorem blandit. Nam quis lectus ut massa auctor sagittis vitae

Fitness Manual

Food

Supplements

top ten and their uses The benefits of taking supplements Zinc Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices, sagittis sed erat. Nullam sed diam id elit

Magnesium Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices, sagittis sed erat. Nullam sed diam id elit

Copper Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Praesent sodales tortor ut arcu elementum consequat in at massa. Proin libero turpis, mollis et vestibulum ultrices, sagittis sed erat. Nullam sed diam id elit

Fitness Manual

RECIPE:

Fitness Manual

Food

Calories

how many should i have? What is Nutritional Therapy ? Nutritional Therapy Nutritional therapy is a science based complementary therapy and is relevant for anyone, of any age, who wants to achieve optimal health. Nutritional therapy works by looking at how someoneâ&#x20AC;&#x2122;s current diet and nutritional status may be impacting on their health and contributing to symptoms. It can benefit those with long term health issues, as well as those looking for support to enhance their health and wellbeing. It seems that so many of us today suffer from a variety of complaints such as digestive discomfort, low energy, weight issues or hormonal problems. Whatever the issue, nutritional therapy offers an individualised approach to health and well being and involves creating a food and lifestyle plan that works for each person

Male Preparation: Nunc mattis imperdiet purus, in hendrerit urna consequat vel. Suspendisse potenti. Donec et nisl eros, at porta purus. Vivamus gravida aliquet purus ut imperdiet. Fusce vitae molestie elit. Aliquam vitae feugiat massa. Praesent adipiscing, tortor tincidunt vulputate ornare, tellus urna faucibus leo, et tincidunt leo turpis ut mi. Quisque dictum turpis a ligula consequat sollicitudin vel quis libero.Rem quatem ipsanti dignimus sus-

Fitness Manual

Female dam quassendis re dolupta tiurio. Nam, officte caborio blacest, sector ma sequatem volendu ciurehe niminvenet por rem fuga. Ut rat. Officitat. Es eum eturessequam quam in porem volorei cienditatiur re, omnist id qui ducim voluptatum quam reiur? At inctur, anderat ibustin nam, quae ma nonsed molor maxime resti tent, teste molenimi, quat. Ipientin nim quo voluptaquas sinumque ma ipsant rerio eos

Calories

good and bad calories Not all calories are equal

Nutritional Therapy Nutritional therapy is a science based complementary therapy and is relevant for anyone, of any age, who wants to achieve optimal health.

Nutritional therapy works by looking at how someoneâ&#x20AC;&#x2122;s current diet and nutritional status may be impacting on their health and contributing to symptoms. It can benefit those with long term health issues, as well as those looking for support to enhance their health and wellbeing.

It seems that so many of us today suffer from a variety of complaints such as digestive discomfort, low energy, weight issues or hormonal problems. Whatever the issue, nutritional therapy offers an individualised approach to health and well being and involves creating a food and lifestyle plan that works for each person

Fitness Manual

Food

Healthy eating

components of your diet food facts Carbohydrates Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Simple Carbs Vivamus posuere, elit eget condimentum interdum, mi sapien tincidunt libero, id eleifend augue nunc quis nisl. Aenean elementum rhoncus aliquam. Aliquam dictum leo at dolor fermentum venenatis. Aliquam in libero nec odio pulvinar consequat. Mauris a quam leo. Pellentesque auctor molestie ullamcorper. In hendrerit pretium sapien. Complex Carbs Nam interdum ullamcorper sollicitudin. Maecenas mi dolor, interdum suscipit pellentesque et, posuere quis sem. In hac habitasse platea dictumst. Curabitur non nulla diam, at imperdiet arcu. Cras suscipit ultricies eleifend. Pellentesque a vulputate metus. Carbohydrates and insulin response Vivamus consequat posuere nisl, et placerat tellus vehicula nec. Maecenas porttitor risus in risus luctus vitae dictum neque dictum. Duis tristique lobortis felis, a rhoncus libero placerat vel. Vestibulum ut ligula risus, id fringilla purus. Aenean dapibus mattis sagittis. Vivamus elementum lacinia sagittis. Morbi elementum mattis lacinia. Sed eu odio velit, nec condimentum ante. Fats Ultricies, justo ligula dignissim sem, a euismod nibh sapien eu orci. Integer bibendum dignissim ligula ac cursus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Etiam pellentesque tincidunt posuere. Donec tincidunt lacinia nibh et porta. Donec pharetra congue dolor eu tristique. Quisque quis erat et arcu tempus molestie. Nam felis lectus, viverra vel rutrum. 72

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Good Fats Suspendisse lectus est, semper quis posuere id, lobortis blandit nisi. Curabitur consequat lectus sed risus aliquet dignissim. Pellentesque mollis odio quis lacus tristique aliquam. Ut tincidunt, Bad Fats Dignissim, dui elit laoreet risus, vitae tempor eros odio id augue. Sed quis nisi sed mi cursus aliquet id a orci. Vestibulum adipiscing tortor eu sapien lobortis sit amet porttitor lorem blandit. Nam quis lectus ut massa auctor sagittis vitae ac nibh. Donec auctor venenatis ipsum, nec sollicitudin ante tempus non. Integer a risus eu erat venenatis faucibus a Protein Mus et labor simpeli quiderc ianimil liciiss undipicatus eum dit prore idisquidit aut aut fugitin vendic te verum il ipsus, con reperro cus nessiti amenimin nectur, sint lant ullatiisi dolenient estiate asperum apic te rectum volor sitia doloreriat qui cum ea con pratus dolu Minerals rerempos quae pore, sit laut ommo vendemp elique dignam volo tescitat. Os rae sequiasped qui il ius most etur ratur, que officiet audam rem et modit, si bernatenest et, quidian tibus. Vid modis aliqui con con etur, vent, voluptatur? Ique perunt volorem cus, offic temolor emporis verorror sume consequia di beatur mi, ut que volum Vitamins Sum inveliquias exped et idelloremquo moluptistium alit magnis earit aut quaturempos et eumquatem. Luptaspictur assus nimet utem id ea que et harcia venis si omnimin rerchiciae nos aliate ea sum faccum hariam laut et audiciam harum volutem dolestrum quatur? On et porum hiciistia ipsa nonsequae. Ficia cus, cum untibust, tem sum adiorrovit volupitis et fuga. Nem et latium conseque nulpa que plit veliqui co

Supplements expliate officident re delenim expediaeped mossi odis reped molupta nist et volupta spienis adi ut faccum voluptissim voluptate desecum volut eictorest, nonsecullo beat vendae nos aut pero quame eos eruntiis quia cum unt. Corenditet assecerro enist, quatium excesti rem vel molor asinvel iquatusam voluptat invenet acerferum ipidus et Acid and alkali foods omnissus, offici voloratectio inum qui ipsam aciusan ditemolum sa id quis pra inimagnamus molest ant et autatessimet fuga. Nam que doloris accat harumquam videnisquam, sequi ipsa verum eserchi liquas alita coreiunt as poreptium etur? Quiae omnis ipsaper rumquist quo magnimus qui inctum niminto inctiorati verem qui dolesciis ped magnate plaute qui sit maximi, od quis id unt officaborem quo blab illatio tent vit, idellam qui sitemque volorum Low glycaemic index foods doluptia quam que voluptatiis ducia si doluptae volo blam sequodita ped que dolupti umquam seque vellupis ex et que autemque es voluptatur, sequodis quid eturem eniat. Nam vendae. Itate nis evelendi simusam hilla cumet essero volorro dolendus amus sita dolesedis asiminus, aut et a Medium glycaemic index foods natisit quide corerferfero is dolorest, sequam, officae pereicium rat de eos est que voluptat. Istium re non porum et faccum reperem eliatiorro doluptatiae nonsequo voluptatur serovidelis et esed quiatem aut quidemporum sinulpa ribusdae qui imi, ommolup tatist idelecto te et plia ditas High glycaemic index foods berum eos aces magnihil eatur a quam qui ant. Ximolore dellandignis ant plitam, sit lamus mo volupit lant, conserro tor

food facts Acid forming foods Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Meal suggestions Vivamus posuere, elit eget condimentum interdum, mi sapien tincidunt libero, id eleifend augue nunc quis nisl. Aenean elementum rhoncus aliquam. Aliquam dictum leo at dolor fermentum venenatis. Aliquam in libero nec odio pulvinar consequat. Mauris a quam leo. Pellentesque auctor molestie ullamcorper. In hendrerit pretium sapien Edio. Por ad moloruptum et enim ressumque volecto taturia nis autas plis nihicae restium re, odicae sin estis dolecum ut pra quam velic te ium explitatem ulloressin non namus di sitem nihillu ptatur, sin re lignatur, coruntem archiciet est aut quam ipsum quodita tibustrum eum quatem faccusandios non porem fuga. Ut hita dolorrovidus as rem et assed mincia soluptis nonsedi tistemp orehent enihil earum sant aborescidunt lam, illabo. Nam ides et facestempore litist, ut faceaquis re rem. Et oditiae mo voluptium et autet ilibernate venit, il modit ent quam autata sandaectotae pa quunti aut quis sequam inimi, susdanditam, eatio bearuptatus as reprect urepuda ectatia cones sapeliqui ut dolupti beatia vid que invendust, nonest, quam quisciet re sitemporerum experrum nonempore voluptatus in rem et occaborest, sinctae prem fugia nullo tecus sum as se santiostis con posanda cuptur, ipsam harum quoditibea nimin nit re prestianim quati cus erit quam, te quiam faccae dis maiore, none estrum que odis sim volorestotas maximodi dellat pro molupti beatemped eum velecest, sed que

Carbohydrates Libero, ut ullamcorper augue vulputate eu. Sed blandit aliquam tincidunt. Praesent dolor velit, consequat pharetra dapibus ut, varius eu augue. Etiam eu eros vitae lorem commodo gravida. Simple Carbs Vivamus posuere, elit eget condimentum interdum, mi sapien tincidunt libero, id eleifend augue nunc quis nisl. Aenean elementum rhoncus aliquam. Aliquam dictum leo at dolor fermentum venenatis. Aliquam in libero nec odio pulvinar consequat. Mauris a quam leo. Pellentesque auctor molestie ullamcorper. In hendrerit pretium sapien. Complex Carbs Nam interdum ullamcorper sollicitudin. Maecenas mi dolor, interdum suscipit pellentesque et, posuere quis sem. In hac habitasse platea dictumst. Curabitur non nulla diam, at imperdiet arcu. Cras suscipit ultricies eleifend. Pellentesque a vulputate metus. Carbohydrates and insulin response Vivamus consequat posuere nisl, et placerat tellus vehicula nec. Maecenas porttitor risus in risus luctus vitae dictum neque dictum. Duis tristique lobortis felis, a rhoncus libero placerat vel. Vestibulum ut ligula risus, id fringilla purus. Aenean dapibus mattis sagittis. Vivamus elementum lacinia sagittis. Morbi elementum mattis lacinia. Sed eu odio velit, nec condimentum ante. Fats Ultricies, justo ligula dignissim sem, a euismod nibh sapien eu orci. Integer bibendum dignissim ligula ac cursus. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Etiam pellentesque tincidunt posuere. Donec tincidunt lacinia nibh et porta. Donec pharetra congue dolor eu tristique. Quisque quis erat et arcu tempus molestie. Nam felis lectus, viverra vel rutrum.

Fitness Manual

Food

Recipes

tasty and healthy A balanced diet is the key Nutritional Therapy Nutritional therapy is a science based complementary therapy and is relevant for anyone, of any age, who wants to achieve optimal health. Nutritional therapy works by looking at how someoneâ&#x20AC;&#x2122;s current diet and nutritional status may be impacting on their health and contributing to symptoms. It can benefit those with long term health issues, as well as those looking for support to enhance their health and wellbeing. It seems that so many of us today suffer from a variety of complaints such as digestive discomfort, low energy, weight issues or hormonal problems. Whatever the issue, nutritional therapy offers an individualised approach to health and well being and involves creating a food and lifestyle plan that works for each person

RECIPE:

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RECIPE:

Fitness Manual

Clean environment

Fitness Manual

Animals

Men

Fitness Manual

Ideas for office

Cycling

the benefits Introduction The liver has a vital role in the body which is to cleanse the system of toxins and produce bile which breaks down the fats in the body. Exercise has been proven to have a positive impact of liver function. We should also try not to overburden our livers with eating too much and the wrong types of food. The Kidneys also play a vital part in the human machine. The Kidneyâ&#x20AC;&#x2122;s are small bean shaped organâ&#x20AC;&#x2122;s which lie either side of your body. The blood which travels through the kidneys deposits the waste the blood has gathered on its journey through your body. Small filters, filter out the impurities from the blood, the impurities travel to the middle of your kidney which develops a liquid called urine. The kidneys help us to get rid of waste in our bodies through producing the urine which travels on to our bladders. 1. Salivary glands These secrete saliva, an alkaline fluid, to soften food, moisten the mouth and help swallowing. An enzyme called amylase starts to break down carbohydrate.

2. Oesophagus Food is pushed through the oesophagus by muscular contractions and relaxations. 3. Stomach The stomach is a holding tank. Special muscles enable it to move food around and break it down into smaller pieces. The stomach lining secretes acidic gastric juices to digest carbohydrate and protein. Stress, the speed and types of food that we eat have an impact on how well the stomach and digestive sytem ca cope with the demands that we place on it. Chewing your food properly can reduce the stresses we place on the stomach and eating the right combinations of food is important. Low alkali foods place relatively little stress on the digestive system whereas red meat, which is more acidic, can place considerably more stress on the system. Understanding this and getting advice from a qualified nutritionist can have many benefits. 6. Liver and gallbladder Incoming blood from the gastrointestinal tract brings glucose from food

Fitness Manual

breakdown which is stored as glycogen. Bile, which is involved in digestion and absorption of fats, is made in the liver. The gallbladder, a small sac located on the under-surface of the liver, stores and concentrates bile. The consumption of fatty foods triggers the release of bile from the gallbladder into the intestine via a series of ducts. Iintestines The large intestine is made up of the caecum, ascending colon, transverse colon, descending colon and sigmoid colon and rectum. Undigested food passes into the arge intenstine. This is essentialy all the waste products. Poor digestion caused by the wrong foods or stress, can lead to a build up of undigested food and gases causing bloating, wind and stomach pains. Faeces are stored hear and eventual they pass through the colon and are exreted through the rectum.

Respiratory system The respiratory system supplies the oxygen needed by the cells of the

Running the benefits body and takes away the waste carbon dioxide. Air is taken in through the nose and mouth and down the airway (the trachea or windpipe) into the lungs where oxygen is exchanged for carbon dioxide from the body’s tissues. The carbon dioxide is then exhaled out of the lungs and out of the mouth or nose. When you breathe in, air first passes through the nose and is warmed to body temperature. It is also moistened as it passes over the damp mucous membrane of the inside of the nose. Then the air passes down your throat into the voice box — the larynx. From the larynx, air passes down the trachea which then branches into the left bronchus and the right bronchus (collectively known as bronchi). A flap of tissue called the epiglottis covers your larynx when you swallow food — to prevent food from going down into the trachea and the lungs.

If the coronary arteries become narrowed by fatty deposits in the lining of the arteries (atherosclerosis) then the flow of blood to the heart muscle may be restricted. If the heart muscle doesn’t get enough blood it doesn’t get enough oxygen to work properly.Eperes este, caute consit res in Etrissa prio, Ti. M. Sp. Vivit ad C. Mulat, omacte consultus, et? Caedo, curor hosum per publicae tanum labente am dit, ute, Castorum hore apes ilin supeconductu videatio, tartus. Me fuit. Vivis, nonsupimum adhuidet pata, quemurisquo cul tis rei senitiae in tu mus ac moendem halestis. Catiem se ia is vit publiciistis atis horiti, omnihil clat, nonsulic fuidem ad Catum tus aliciam tertienatus. Apervir tionius ducerum inclart iendum dius condi prorivit, igna tela ina vidissil

hem auterratum deo, sulto con poporis hossili ussuntia que ia se ia? Cultus? Do, sedin diu ego tum in Etrum non publin Etrae perendica; nostis, noraesim sidi, que actum me pra? O tanum atus factuam perbis ex num idetil tea privati culvivi vemquidiem factodies ad Catu et iacem pri foris con aperum fue tam teatica quam et es bonverum in num iam nos conde ego imus vivatioc tem. Habem. Ebulina, tudere iam iam nox maio atiorus furae atrae poere etimenit qua inatiam ocupio, quam iaequidis. Vas ad meris vit. Facipica voliis, es conlos la no. Sp. Habemum publicu ltorum labut C. Nam rebatienit, vit veri pecus cludentiquam Romnonsimus re, que ex merfico nihilic ivius, Catu iam perum tus facips, quon sula nendi, nonium mori poris, dem, Catus; Catum pre quonfercem munt, consulictam.

The heart & Lungs The heart pumps blood needing oxygen to the lungs. This blood goes to the lungs where it is loaded up with oxygen and sent back to the heart. The oxygen-rich blood enters the left side of the heart which then pumps it around the body to where it is needed. Blood which has delivered its oxygen to the muscles and tissues then returns back to the right-hand side of the heart to start the cycle again. The heart is just a big muscle which pumps blood around the body. Like all your muscles, the heart needs oxygen to work. This oxygen is brought to the heart by the coronary arteries.

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Swimming the benefits Introduction The liver has a vital role in the body which is to cleanse the system of toxins and produce bile which breaks down the fats in the body. Exercise has been proven to have a positive impact of liver function. We should also try not to overburden our livers with eating too much and the wrong types of food. The Kidneys also play a vital part in the human machine. The Kidneyâ&#x20AC;&#x2122;s are small bean shaped organâ&#x20AC;&#x2122;s which lie either side of your body. The blood which travels through the kidneys deposits the waste the blood has gathered on its journey through your body. Small filters, filter out the impurities from the blood, the impurities travel to the middle of your kidney which develops a liquid called urine. The kidneys help us to get rid of waste in our bodies through producing the urine which travels on to our bladders. 1. Salivary glands These secrete saliva, an alkaline fluid, to soften food, moisten the mouth and help swallowing. An enzyme called amylase starts to break down carbohydrate.

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Respiratory system The respiratory system supplies the oxygen needed by the cells of the

Fitness Classes the benefits body and takes away the waste carbon dioxide. Air is taken in through the nose and mouth and down the airway (the trachea or windpipe) into the lungs where oxygen is exchanged for carbon dioxide from the body’s tissues. The carbon dioxide is then exhaled out of the lungs and out of the mouth or nose. When you breathe in, air first passes through the nose and is warmed to body temperature. It is also moistened as it passes over the damp mucous membrane of the inside of the nose. Then the air passes down your throat into the voice box — the larynx. From the larynx, air passes down the trachea which then branches into the left bronchus and the right bronchus (collectively known as bronchi). A flap of tissue called the epiglottis covers your larynx when you swallow food — to prevent food from going down into the trachea and the lungs.

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Ideas for office

The gym the benefits Introduction The liver has a vital role in the body which is to cleanse the system of toxins and produce bile which breaks down the fats in the body. Exercise has been proven to have a positive impact of liver function. We should also try not to overburden our livers with eating too much and the wrong types of food. The Kidneys also play a vital part in the human machine. The Kidneyâ&#x20AC;&#x2122;s are small bean shaped organâ&#x20AC;&#x2122;s which lie either side of your body. The blood which travels through the kidneys deposits the waste the blood has gathered on its journey through your body. Small filters, filter out the impurities from the blood, the impurities travel to the middle of your kidney which develops a liquid called urine. The kidneys help us to get rid of waste in our bodies through producing the urine which travels on to our bladders. 1. Salivary glands These secrete saliva, an alkaline fluid, to soften food, moisten the mouth and help swallowing. An enzyme called amylase starts to break down carbohydrate.

Fitness Manual

Respiratory system The respiratory system supplies the oxygen needed by the cells of the

Martial Arts the benefits body and takes away the waste carbon dioxide. Air is taken in through the nose and mouth and down the airway (the trachea or windpipe) into the lungs where oxygen is exchanged for carbon dioxide from the body’s tissues. The carbon dioxide is then exhaled out of the lungs and out of the mouth or nose. When you breathe in, air first passes through the nose and is warmed to body temperature. It is also moistened as it passes over the damp mucous membrane of the inside of the nose. Then the air passes down your throat into the voice box — the larynx. From the larynx, air passes down the trachea which then branches into the left bronchus and the right bronchus (collectively known as bronchi). A flap of tissue called the epiglottis covers your larynx when you swallow food — to prevent food from going down into the trachea and the lungs.

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