Yoga – Downward Facing Dog

Downward facing dog is a resting pose, ideal for recovery during an intense routine. It stretches the legs and back and is a great pose to try after a long day sat by a desk.


Yoga Instructions - Downward Facing Dog

Spread your feet shoulder width apart ensuring your weight is evenly balanced and spread your toes.


Keeping your back straight, bend forward from your waist and press your palms flat on the floor, fingers pointing forward and spread apart (You can bend your knees if you need to).


Step each foot back so you’re in a push-up position, arms extended, hands beneath your shoulders, palms flat on the floor.


Slowly raise your hips toward the ceiling keeping your hands and feet in position. Your body should make an inverted ‘V’ shape.


Gently push your chest toward your knees. Try to keep your eyes on your toes and press your heels toward the floor.


Breathe deeply, holding the pose for up to a minute. As you exhale, move more deeply into the pose.

Yoga – Mountain Pose

Mountain Pose is one of the most basic Yoga poses. Simple and solid, it’s the start of many Yoga routines. Here we explain how it’s done in 7 detailed steps.


Yoga Instructions - Mountain Pose


Whilst standing with you feet together, close your eyes. Imagine that you are planted to the ground, like a mountain.


In a gentle motion, rock back and forth from the balls to the heels of your feet, finding a strong, even resting point. Attempt to spread your toes slightly, to give yourself an even stronger base.


Open your eyes, keeping your head level. Softly bend your knees and then straighten them to Loosen your leg joints. Make sure your knees are directly over your ankles.


Curl out your pelvis and try to straighten your spine as much as possible. Try to imagine the alignment between your spine, hips, knees and ankles. This helps to minimise pressure on one area.


Lift your chest away from your stomach, extending your spine. Then relax your throat and lengthen your neck, as if a cord is being pulled directly up, on your head.


Press down evenly into the floor with your feet and slowly raise your arms above your head.Think about pushing down with your feet, whilst stretching your finger-tips above your head.


Keeping your gaze straight ahead breathe deeply. Try to retain your balance (this may take a little practice), and hold the pose for 30 seconds.

Toning Up – The Science

Here is the complete guide to everything you need to know about toning up.

  • What is toning up?
  • How can you tone up?
  • Can you tone up in different areas?

What is toning up?

(Source:www.fitnessvsweightloss.com)

Toning up is a common thing many of us want to achieve through various tummy, arm or bum exercises. But what exactly is it?

It often get’s misused as a standalone concept, away from fat loss and muscle bulking. However, without a combination of the two toning up wouldn’t be an option.

Toning happens when you remove layers of fat between the muscles and the skin. It is here that your muscles can then be become more noticeable, firm and refined, giving you a toned look. Overall, when you tone up you are essentially losing fat and gaining muscle.

How can you tone up?

We can get more noticeably leaner, more trimmed and firm by undertaking a combination of 3 activities.

 

 

 

http-::www.healthline.com:health:importance-strength-training-women

(Source:www.healthline.com)

Weight lifting

Weight training is the perfect way to lose weight and develop leaner looking muscles, without bulking them out. As you push your muscles gradually with weights, they get stronger.

If practised regularly, your muscle cells then start to develop leaner protein that is noticeable. This is good because your growing muscles will continue to require more energy than fat cells, pushing up your metabolism rate to use more energy from the fat stores. Ultimately, your fat cells then shrink leaving you looking more toned.

To find out how to lift check out our blog and challenge sections.

Nutrition

70% of your weight loss comes from the right diet. To shed pounds and get a little more toned, you have to choose foods which are full of nutrients, making it harder for body to break these nutrients away from one another. This prevents sugar highs and sugar lows during digestion. As a result, your body is not desperately seeking any more food, reducing sugar fluctuations in the blood and making you feel less hungry for longer. You have not consumed any excess calories, so less of them get stored as fat.

Getting a good balance between the combination below is important for achieving tone:

  • Leaner proteins
  • Browner carbohydrates
  • Healthier Fats

To find out more about these visit our relevant blogs and challenges here to get more nutrition into your diet.

Interval training

To counteract the weight gain through any excess calories consumed, it necessary to use them up through physical activity. We can do this efficiently by having the perfect cardiovascular combination of high to low intensity workouts.

Interval training is well known for its “afterburn effect”. After only 20 minutes of a cardiovascular workout, you can still be burning fat when you’re sat on your sofa.
This is known as “excess-post-exercise oxygen consumption” (EPEOC). The more exercise you do, the more oxygen you consume. This causes your metabolic rate to be higher because the more you are using up energy and hence calories. This energy is taken from the quick breakdown of fats as they are more calories dense, leading to fat loss.

To find out more about interval training, check out our challenges and blog.

5-Things-Tuesday-Interval-Training-Whats-the-Fuss-All-About

(Source:www.myfitstation.com)

Can you tone up in different areas?

Let’s firstly dispel the myth that you can tone up in certain areas, otherwise commonly known as “spot reduction”. There are loads of tummy, bottom and thigh “tone up” exercises out there to chose from.

Here’s why they don’t work:

1. The muscle areas that you work upon does not reflect the fat areas your are trying to lose to tone up and look leaner

Fat cells are made up triglycerides which cannot be directly converted energy for the muscle cells to keep functioning. Fat loss occurs through the breakdown of triglycerides into free fatty acids and glycerides. these fat components are then let loose into the bloodstream and are then used as energy.

Forget about the specifics, research shows that fat loss can come from any part of the body leading to a reduction in your total body fat.

2. Many of the spot reduction tone up techniques do not allow you to burn many calories compared to other workouts.

To lose fat, you need to burn more calories than you consume within your food. If you cannot exceed the calorie levels of your food, then you will either stay at the same weight or even gain weight. Calories are the energy components of your food that if left unspent during inactive times are stored as fat within your cells.

5 Scientific Tips to help you lose weight sustainably…

Diet trends come and go in fads. We believe good health should be based on Science, not marketing. Here are our top 5 tips to help you shed fat sustainably.


Know your BMR
Know your BMR. Use our calculator, sign up for Nudjed (which calculates it for you), use someone else’s calculator, do the math yourself. We don’t care how, just go do it.


Make a food diary
Control your calorific intake. Try keeping a food (and drink) diary for a few days, it will help you understand where you’re getting your energy from.


Cut down on Sugar
Get your calories from healthier foods. This means less processed and more fresh. Sugar will hamper you when you’re trying to reduce energy intake.


Boost your Heart-rate
Do regular exercise. A long walk, a slow jog, a nice swim. Anything that raises your heart-rate, will increase your energy consumption.


Don't crash diet

Think long term. If you get tired, you may not be eating enough, or at the right times. If you start to drastically lose weight, ease off, don’t starve yourself.


3 Reasons to stand up and do 5 mins of Yoga

There are plenty of reasons why people practise yoga. Here’s the brilliant bit, this blog will explore these reasons with the actual science behind them. That way you can find out which of our yoga challenges are right for you and your health goals.

Inspirational-Yoga-Images-and-Yoga-Picture-Quotes-485x210

(Source:www.quotesnsmiles.com)

So what are the main reasons people practise yoga?

“I do yoga because I want to feel more toned and flexible.”
“I do yoga because I want to feel great and get more focused.”
“I do yoga to unwind and de-stress.”

IMG_0834

(Source:www.homemadeyogini.co.uk)

“I do yoga because I get more focus”

Reason: Yoga helps you to focus on your thoughts, body and behaviour, these get moved across into other aspects of your daily routine. Research has shown that people start eating better, quitting alcohol or caffeine and swapping habits that are bad for something better.

Your body can adapt and can change depending on your environment, your behaviour and your experiences. Yoga can help speed this process along by helping you to challenge and change your outlook, mentally and physically.

As you undertake our challenges and read our blogs about yoga, you will notice how you can get better, stronger and healthier. You have your brain to thank for that; it helps to facilitate these learning experiences whether they be good or bad. The nerve cells within your brain called neurones can make new connections, reorganise neurone pathways and even create new neurones. By changing the behavior and processes of these cells, you are also physically and emotionally changing your behavior and processes. You are learning continuously through your thoughts and movements in whatever environment you happen to find yourself in.

“I do yoga because I want to unwind and destress”

Reason: Yoga can equip you with the coping skills necessary to deal with everyday stress. Overall, those who practise yoga feel naturally calmer and more at peace. You have your nervous system to thank for that.

Your central nervous system (CNS) is sensory system that sends and receives information about your organs from the the peripheral nervous system (PNS). The PNS consists of nerves outside the brain and spinal cord. PNS helps you to recover from stress, helping you to reduce any stress or anxiety hormones present in your body.
Your PNS counteracts the effects made by it’s co-partner the ANS. This is an involuntary system that controls organs that need to be running in your body constantly. The ANS can cause symptoms of stress including raised heartbeat, blood pressure, breathing and blood sugar levels. If you regularly practise yoga, ANS will be less activated than PNS as a response to a stressful situation.

Stress as we all know can have negative effect on our health and daily life. So any reduction can be a life saver in preventing long and short term illness.

“I do yoga to get more toned and flexible”

Reason: Yoga stretches your body’s capabilities in new ways. As you move through the poses, you will put be shifting your weight across all areas of the body, areas that might never have been worked on before. It is these new movements and motions that can offer you the best benefits.

You are holding poses which works on joints, ligaments and tendons not used or exercised before, getting additional strength and flexibility in a variety of organs that do not usually get stimulated externally.

Muscles that are left unused and untested remain quite stiff, tight and short. When you workout your muscles through a series of stretches, they become much more relaxed and tension free.

Combining yoga with other cardiovascular exercises can help use up those calories from food consumed. Balancing your calorie input with physical output is an important step to toning up. Find out more by checking out our toning up blogs.

8 Simple Steps For First Time Runners

You’re only 8 steps away from setting yourself up for running success. Let us help you to equip yourself with the know-how and attitude to keep you going out for a run in all types of weather!

tumblr_static_man-running-sea-beach-1920x1200

1. Start today.
Don’t think about doing it tomorrow or next month. What are you waiting for? You can run anywhere, anytime. You can do as little or as much as you want. Even running to your nearest supermarket counts!

2. Pace yourself.
Run at a speed you’re comfortable with. Starting off lightly can prevent your body from overworking itself – only build yourself up to faster speeds when you’re ready.

3. Get the right running shoes.
Go to a running shop and get yourself fitted for running shoes that compliment your shoe type. You will be doing your feet a favour by giving them room to breathe with fewer blisters and injuries!

4. Be optimistic.
See running as a learning experience. It’s a chance to test out what speeds, tracks, times and locations work for you. The trick is to keep trying out new things and learning from exercises that aren’t right for your needs.

5. Always run against the traffic.
This is really important if you’re going to be running in an urban area – you can see any cars coming towards you, and you can avoid any injuries and accidents.

6. Focus on yourself.
Don’t compare yourself to other runners and how well they are doing – everyone has their own goals and their own running paces. Running is individualised so keep at your own pace, and don’t get disheartened!

7. Listen to your body.
When your body is slowing down, allow it. It is only through building up running exercises slowly that you can run faster and run longer.

8. Motivate yourself.
From losing weight to training for a 5k marathon, motivation is personal thing. Find a goal that will keep you going for your next run!

Good luck! For more advice and info you can follow us on Twitter; if you have any problems, you can talk to one of our experts – email coach@nudjed.com.

The ins and outs of toning up

Here is the complete guide to everything you need to know about toning up.

  • What is toning up?
  • How can you tone up?
  • Can you tone up in different areas?

What is toning up?

(Source:www.fitnessvsweightloss.com)

Toning up is a common thing many of us want to achieve through various tummy, arm or bum exercises. But what exactly is it?

It often get’s misused as a standalone concept, away from fat loss and muscle bulking. However, without a combination of the two toning up wouldn’t be an option.

Toning happens when you remove layers of fat between the muscles and the skin. It is here that your muscles can then be become more noticeable, firm and refined, giving you a toned look. Overall, when you tone up you are essentially losing fat and gaining muscle.

How can you tone up?

We can get more noticeably leaner, more trimmed and firm by undertaking a combination of 3 activities.

 

 

 

http-::www.healthline.com:health:importance-strength-training-women

(Source:www.healthline.com)

Weight lifting

Weight training is the perfect way to lose weight and develop leaner looking muscles, without bulking them out. As you push your muscles gradually with weights, they get stronger.

If practised regularly, your muscle cells then start to develop leaner protein that is noticeable. This is good because your growing muscles will continue to require more energy than fat cells, pushing up your metabolism rate to use more energy from the fat stores. Ultimately, your fat cells then shrink leaving you looking more toned.

To find out how to lift check out our blog and challenge sections.

Nutrition

70% of your weight loss comes from the right diet. To shed pounds and get a little more toned, you have to choose foods which are full of nutrients, making it harder for body to break these nutrients away from one another. This prevents sugar highs and sugar lows during digestion. As a result, your body is not desperately seeking any more food, reducing sugar fluctuations in the blood and making you feel less hungry for longer. You have not consumed any excess calories, so less of them get stored as fat.

Getting a good balance between the combination below is important for achieving tone:

  • Leaner proteins
  • Browner carbohydrates
  • Healthier Fats

To find out more about these visit our relevant blogs and challenges here to get more nutrition into your diet.

Interval training

To counteract the weight gain through any excess calories consumed, it necessary to use them up through physical activity. We can do this efficiently by having the perfect cardiovascular combination of high to low intensity workouts.

Interval training is well known for its “afterburn effect”. After only 20 minutes of a cardiovascular workout, you can still be burning fat when you’re sat on your sofa.
This is known as “excess-post-exercise oxygen consumption” (EPEOC). The more exercise you do, the more oxygen you consume. This causes your metabolic rate to be higher because the more you are using up energy and hence calories. This energy is taken from the quick breakdown of fats as they are more calories dense, leading to fat loss.

To find out more about interval training, check out our challenges and blog.

5-Things-Tuesday-Interval-Training-Whats-the-Fuss-All-About

(Source:www.myfitstation.com)

Can you tone up in different areas?

Let’s firstly dispel the myth that you can tone up in certain areas, otherwise commonly known as “spot reduction”. There are loads of tummy, bottom and thigh “tone up” exercises out there to chose from.

Here’s why they don’t work:

1. The muscle areas that you work upon does not reflect the fat areas your are trying to lose to tone up and look leaner

Fat cells are made up triglycerides which cannot be directly converted energy for the muscle cells to keep functioning. Fat loss occurs through the breakdown of triglycerides into free fatty acids and glycerides. these fat components are then let loose into the bloodstream and are then used as energy.

Forget about the specifics, research shows that fat loss can come from any part of the body leading to a reduction in your total body fat.

2. Many of the spot reduction tone up techniques do not allow you to burn many calories compared to other workouts.

To lose fat, you need to burn more calories than you consume within your food. If you cannot exceed the calorie levels of your food, then you will either stay at the same weight or even gain weight. Calories are the energy components of your food that if left unspent during inactive times are stored as fat within your cells.

Endorphins – The Science

Working out, if you let it, can make you feel happier. When your brain releases endorphins during exercise, it is your body’s way of paying you back for going that extra mile. As what doesn’t challenge you, doesn’t change you.

Endorphine is the feel-good chemical that combats stress, giving you the “high” you need to push yourself that little bit harder. Many will experience a buzz during exercise, a state of wellbeing that can only be described as euphoria.

So, if you’re feeling sluggish, try some of our cardiovascular challenges to reap your body’s natural rewards.