Personal Trainer Nick Frost shares some fitness tips

Greeting friends!

Let me start of by introducing myself, my name is Nick Frost, I am a Personal Trainer with a passion for assisting others in making the changes to their bodies they require as well as to their minds.

I qualified through ISSA (International Sports Sciences Association), a well-established organisation that has been training people all over the world, hence allowing them to be recognised in over 80 different countries.

So, let’s get right to it! It is the New Year and many of you may, or may not, have entered into 2012 with the right attitude towards your health. Either way, I need to stress the point that if you don’t have your health, you don’t have much. Everything in your life benefits from staying physically in shape and healthy, healthy body…healthy mind…
Below you will find some basic realistic info that you can apply to your 2012 lifestyle.

TRY to consume any unhealthy foods during the early (am) part of each day so that during sleep that night your stomach is not full of ‘sugars’ and therefore having no other choice but to store the sugars during its metabolizing process as….. FAT!

During the day when you are active these sugars will be broken down and utilized during your body's energy production process.

Whether you have access to a gym or not it is surprisingly easy to keep yourself active with some effective simple daily exercises. No equipment needed, only your own body weight and some space.

I will set the reps (repetitions/numbers) high so adapt them according to your capabilities, remember though, focus and get stuck into the 20 minutes or so it will take you to complete the workout, do it with intention and passion.

Drastic results will not be seen by performing the following but any movement is beneficial and depending on your present physical condition and state of mind you can put in as much effort as you please!

Take note: Do not attempt any of these exercises if you suffer from any heart conditions, high blood pressure or have any joint/bone conditions. Only you and your Doctor know what your body is capable of so do not take any chances.

20 Jumping squats

(Feet shoulder width apart, arms straight out in front of you or crossed over chest or behind your head, I prefer behind the head as it forces you to maintain a healthier back posture. Begin by squatting so that the back of your thighs (your hamstrings) are slightly touching your calves or as close to them as possible).

Then maintaining the good posture/form as I mentioned above, extend your legs so your body raises, either with a jump so that once your legs are straight your feet leave the ground or not, it is up to you.

When dropping/landing, make SURE you bend your legs on impact with the ground, DO NOT land straight legged as it causes harmful impact on joints. Let your bent leg position act as shock absorbers. If possible try not to let your knees move past the front of your feet at any stage throughout the motion.

20 Push-ups
If necessary do these on your knees which is easier, otherwise please try perform the push up with straight legs and on your toes. Start with hands flat on the ground a bit wider than shoulder width apart, keep your shoulders ‘above’ your hands (they obviously won’t be in line with each other).

Bend your arms so your chin drops to the ground; aim to touch the ground with your chin. Always keep your body straight whether on your knees or toes. Next, straighten your arms and raise your body, keeping your bum down!

Take care NOT to arch your back downwards to mentally complete the movement, maintain straight body and nose touch.

Without going into detail concerning optimum heart rate windows and so on - quite simply, any wise movement will ‘burn’ calories to a certain extent.

When the body utilises large muscle groups i.e. Leg/quadriceps, it has to ‘pull’ large amounts of calories from the body to produce the energy it needs for the motion. In other words the more muscles you are working the more calories you are going to ‘burn’ off. Hence the reason I have suggested these 2 exercises.

Do 20 (remember to adapt the amount of reps you do according to how you feel but no less than 5) of each slowly for the first set then rest for one minute. Do another set of each aiming for the same reps then rest. Increase intensity as much as you can going forward with the next 4 sets with a minute rest in between sets.

Remember … What you put in is proportionate to what you will get out…

Make sure you maintain good form, NEVER lose good form because you are tired, the injury that could develop is just not worth it. I speak from recent experience unfortunately.

Here's wishing you and your loved ones a ‘Designed’ New Year.

Best regards
Yours in Health
Nick Frost
Design-A-Body

## Please take note that all information I have provided is suggested and recommended, none is ‘prescribed’. Perform the exercises at your own risk as obviously I can’t be held responsible for anything as you are not under my supervision ##

Details: nickfrost24376@gmail.com