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Wednesday, 5 October 2016

Eggs Daily Dose

Three Eggs a Day for More Muscle and Strength

Hardly a day goes by where I don’t eat eggs – I’m talking whole eggs, not just egg whites. Eggs are a true superfood, a low-carb item that’s great for building muscle, boosting testosterone levels and staying lean. Whatever your goal (mass-gaining, leaning out, increasing overall health and wellness), this food supports it.

I recommend eating at least 3 whole eggs per day. A study from Texas A&M University found that subjects consuming 3 whole eggs per day while following a weight-lifting program for 12 weeks gained twice as much muscle mass and twice as much muscle strength as subjects eating no eggs or just one whole egg per day.

But whole eggs have all that fat in them, you may say. Yes, 3 whole eggs provide about 15 grams of fat and over 600 mg of cholesterol, but the fat and cholesterol in egg yolks may be critical factors in why the subjects in the A&M study made such dramatic gains in muscle mass and strength. Research shows that athletes getting in higher fat intake, particularly from monounsaturated and saturated fat, have higher testosterone levels than those getting in low amounts of fat. A whopping 80% of the fat in egg yolks comes from monounsaturated and saturated fat.

When it comes to cholesterol, you need to remember that testosterone is created in the body from, you guessed it, cholesterol. Plus, cholesterol is important for maintaining the integrity of cell membranes, such as those of muscle cells. This is important for muscle strength and growth.

One study from Kent State University found that subjects eating a higher cholesterol diet while following a 12-week weight lifting program gained five more pounds of muscle than those eating a low cholesterol diet. The higher cholesterol diet also led to double the strength gains as compared to the lower cholesterol diet.

But what about increased risk of heart disease from the cholesterol? I thought you might ask that question! It doesn’t appear to be an issue. In one study, University of Connecticut researchers found that men and women eating an additional 640 mg of cholesterol from eggs had no increase in the LDL cholesterol particles that are associated with cardiovascular disease. Many other studies support this claim.

Eggs can also help you lose body fat. Research from Saint Louis University has shown that subjects eating eggs for breakfast not only eat fewer calories throughout the day but also lose significantly more body fat than those not eating eggs for breakfast.

The take-home message to all of this: Eat eggs daily! Your body will thank you for it.

If you’re already an egg lover, you’re probably happy to scramble up three eggs or have them hard-boiled as your first meal of the day. 

Enjoy your eggs, everyone!

Friday, 22 July 2016

TRX Workout

Use a TRX Suspension Trainer to kick your own butt with a fat-burning workout that targets multiple muscles per move.
TRX Suspension Trainer is the perfect tool, as it allows you to perform over 300 exercises using just its straps and your own bodyweight.
For the best results, perform each for 45 seconds, rest for 15 seconds then repeat before moving to the next exercise.
1. TRX Jump Squats
TRX Jump Squat
A Face the midpoint of the TRX, one handle in each hand. Pushing glutes back and knees out, squat down until butt goes passes knees, arms raised above your head still holding handles.
B Jump up into the air, land and repeat.
"This is a real calorie scorcher because it gets the heart rate going and works the largest muscles in the body—the legs and glutes," says Bulvanoski.
2. TRX Single Leg Lunge
Single Leg Squat TRX
A Face the midpoint and grab both handles with slight bend in elbow. Step right leg behind you and lunge down so right hip is directly over right knee, left knee stacked over left ankle.
B Using legs, push back up to standing. Do 45 seconds, then switch legs.
Bulvanoski reminds you to be sure to use your legs to propel yourself up from the lunge so you really work the quads rather than relying too much on your arms to help you.
3. TRX Bicep Curl
Bicep Curl
A Face the midpoint, one handle in each hand, palms facing up, arms fully extended in front of you. Lean body back on a diagonal, keeping straight arms and straight legs still.
B Keeping core tight, bend at the elbows and curl hands towards shoulders. Lower back down.
"Keep your elbows in the same place the entire time—don't let them flare out," says Bulvanoski. "It makes for more of a challenge and will help to isolate the biceps."
4. TRX Tricep Curl
TRX Tricep Press
A Face away from the midpoint, one handle in each hand, arms extended overhead, palms facing down and body tilted toward the floor on a diagonal. Without moving the rest of your body, bend elbows and bring hands towards forehead.
B Without moving elbow position, straighten arms again.
"Try not to let the TRX bands sway," says Bulvanoski. "Only move your arms to really feel the work in those triceps."
5. TRX Chest Press
Chest Press TRX
A Face away from the midpoint, one handle in each hand, arms extended forward, walk your feet back until your in a high plank position, body in line from head to toe. Bend at the elbows and lower into a push-up, bringing the chest down to the same level as your hands.
B Push back up until arms are fully extended.
Again, it's important to keep your core tight and body in a straight line. "This will ensure you're isolating the chest, arms and back," says Bulvanoski.
6. TRX Plank
TRX Plank
Sit on the ground facing the midpoint and place both feet in the bottom loops of the TRX bands. Flip over so you're facing away from the midpoint. Place your hands on the ground shoulder width apart, and using your arms and legs, push your body off the ground so you're in an elevated plank, body in line from head to toe and hold.
"For an added challenge, lower down to your forearms, then back up to your hands while trying to keep your hips as still as possible," says Bulvanoski. You'll feel it in your abs!
7. TRX Atomic Pushup
Atomic Pushup
A Start in elevated plank position. Keeping legs together, raise your hips, bringing knees towards your face.
B Return to plank position, perform a push-up, then repeat.
"This move works the entire body, with special emphasis on the abdominals," says Bulvanoski.

Friday, 11 March 2016

Health Benefits of Kefir

Kefir is all the rage in the natural health community.
It is high in nutrients and probiotics, and is incredibly beneficial for digestion and gut health.
Many people consider it to be a healthier and more powerful version of yogurt.
Here are 9 health benefits of kefir that are supported by research.

1. Kefir is a Fantastic Source of Many Nutrients

Kefir is a fermented drink, traditionally made using cow’s milk or goat’s milk.
It is made by adding kefir “grains” to milk.
These are not grains in the conventional sense, but cultures of yeast and lactic acid bacteria that resemble a cauliflower in appearance.
Over a period of 24 hours or so, the microorganisms in the kefir grains multiply and ferment the sugars in the milk, turning it into kefir.
Then the grains are removed from the liquid, and can be used again.
This is what kefir (jar) and kefir grains (spoon) look like:
Kefir and Kefir Grains
So basically, kefir is the drink, but kefir grains are the “starter kit” that you use to produce the drink.
Kefir originated from parts of Eastern Europe and Southwest Asia. The name is derived from the Turkish word keyif, which means “feeling good” after eating (1).
The lactic acid bacteria turn the lactose in the milk into lactic acid, so kefir tastes sour like yogurt, but has a thinner consistency.
A 175 ml (6 oz) serving of milk kefir contains (23):
  • Protein: 6 grams.
  • Calcium: 20% of the RDA.
  • Phosphorus: 20% of the RDA.
  • Vitamin B12: 14% of the RDA.
  • Riboflavin (B2): 19% of the RDA.
  • Magnesium: 5% of the RDA.
  • A decent amount of vitamin D.
This is coming with about 100 calories, 7-8 grams of carbs and 3-6 grams of fat, depending on the type of milk that is used.
Kefir also contains a wide variety of bioactive compounds, including organic acids and peptides that contribute to its health benefits (1).
Dairy-free versions of kefir can be made with coconut water, coconut milk or other sweet liquids. These will not have the same nutrient profile as dairy-based kefir.
Bottom Line: Kefir is a fermented milk drink, cultured from kefir grains. It is a rich source of calcium, protein and B-vitamins.

2. Kefir is a More Powerful Probiotic Than Yogurt

Man Holding a Glass of Milk
Some microorganisms can have beneficial effects on health when ingested (4).
Known as probiotics, these microorganisms can influence health in numerous ways, including digestion, weight management and mental health (567).
Yogurt is the best known probiotic food in the Western diet, but kefir is actually a much more potent source.
Kefir grains contain about 30 strains of bacteria and yeasts, making it a very rich and diverse probiotic source.
Other fermented dairy products are made from far fewer strains, and don’t contain any yeasts.
Bottom Line: Kefir contains about 30 different microorganisms, making it a much more potent source of probiotics than other fermented dairy products.

3. Kefir Has Potent Antibacterial Properties

Kefir Grains in a Bowl and a Kefir Drink
Certain probiotics in kefir are believed to protect against infections.
This includes the probiotic Lactobacillus kefiri, which is unique to kefir.
Studies show that this probiotic can inhibit the growth of various harmful bacteria, including Salmonella, Helicobacter Pylori and E. coli (89).
Kefiran, a type of carbohydrate present in kefir, also has antibacterial properties (10).
Bottom Line: Kefir contains the probiotic Lactobacillus kefiri, and the carbohydrate kefiran, both of which can protect against harmful bacteria.

4. Kefir Can Improve Bone Health and Lower The Risk of Osteoporosis

Osteoporosis (“porous” bones) is characterized by deterioration of bone tissue, and is a massive problem in Western countries.
Older Male Doctor, Smaller
It is especially common among elderly women, and dramatically raises the risk of fractures.
Ensuring an adequate calcium intake is one of the most effective ways to improve bone health, and slow the progression of osteoporosis (11).
Kefir made from full-fat dairy is not only a great source of calcium, but also vitamin K2. This nutrient plays a central role in calcium metabolism, and supplementing with it has been shown to reduce the risk of fractures by as much as 81% (1213).
Recent animal studies have shown that kefir can increase calcium absorption by bone cells. This leads to improved bone density, which should help prevent fractures (14).
Bottom Line: Kefir made from dairy is an excellent source of calcium. In the case of full-fat dairy, it also contains vitamin K2. These nutrients have major benefits for bone health.

5. Kefir May be Protective Against Cancer

Kefir Grains in a Brown Bowl
Cancer is one of the world’s leading causes of death.
It occurs when there is an uncontrolled growth of abnormal cells in the body, such as a tumor.
The probiotics in fermented dairy products are believed to inhibit tumor growth by reducing formation of carcinogeniccompounds, as well as by stimulating the immune system (15).
This protective role has been demonstrated in several test tube studies (1617).
One study found that kefir extract reduced the number of human breast cancer cells by 56%, compared with only 14% for yogurt extract (18).
However, take all of this with a grain of salt, as this is far from being proven in living, breathing humans.
Bottom Line: Some test tube and animal studies have shown that kefir can inhibit the growth of cancer cells. This has not been studied in people.

6. The Probiotics in it May Help With Various Digestive Problems

Kefir Drink in a Jug
Probiotics such as kefir can help restore the balance of friendly bacteria in the gut.
This is why they are highly effective for many forms of diarrhea (1920).
There is also a lot of evidence that probiotics and probiotic foods can help with all sorts of digestive problems (5)
This includes irritable bowel syndrome (IBS), ulcers caused by H. pylori infection, and various others (21222324).
For this reason, kefir may be useful if you have problems with digestion.
Bottom Line: Probiotics like kefir can treat several forms of diarrhea. They can also lead to major improvements in various digestive diseases.

7. Kefir is Generally Well Tolerated by People Who Are Lactose Intolerant

Brunette Drinking Milk With Milk Mustache
Regular dairy foods contain a natural sugar called lactose.
Many people, especially adults, are unable to break down and digest lactose properly. This condition is called lactose intolerance (25).
The lactic acid bacteria in fermented dairy foods (like kefir and yogurt) turn the lactose into lactic acid, so these foods are much lower in lactose than milk.
They also contain enzymes that can help break down the lactose even further.
Because of this, kefir is generally well tolerated by people with lactose intolerance, at least when compared to regular milk (26).
Also keep in mind that it is possible to make kefir that is 100% lactose free, by using coconut water, fruit juice or some other non-dairy fluid.
Bottom Line: The lactic acid bacteria have already pre-digested the lactose in kefir. People with lactose intolerance can often eat kefir without problems.

8. Kefir May Improve Symptoms of Allergy and Asthma

Kefir Grains on a Brown Plate
Allergic reactions are caused by inflammatory responses against harmless environmental substances.
People with an over-sensitive immune system are more prone to allergies, which can provoke conditions like asthma.
In animal studies, kefir has been shown to suppress inflammatory responses related to allergy and asthma (2728).
Human studies are need to better explore these effects.

9. Kefir is Easy to Make at Home

Young Blonde Cooking
The last one is not a health benefit, but important nonetheless.
If you are unsure about the quality of store-bought kefir, then you can easily make it at home yourself.
Combined with some fresh fruit, it makes one of the healthiest and tastiest desserts I have ever come across.
You can buy kefir grains in some health food stores and supermarkets.
It is also available on Amazon (see here), with hundreds of reviews, testimonials and tips from real customers.
There are some good blog posts and videos on how to make kefir, but the process is very simple:
  • Put 1-2 tablespoons of kefir grains into a small jar. The more you use, the faster it will culture.
  • Add around 2 cups of milk, preferably organic or even raw. Milk from grass-fed cows is healthiest. Leave one inch of room at the top of the jar.
  • You can add some full-fat cream if you want the kefir to be thicker.
  • Put the lid on and leave it for 12-36 hours, at room temperature. That’s it.
Once it starts to look clumpy, it is ready. Then you gently strain out the liquid, which leaves behind the original kefir grains.
Now put the grains in a new jar with some milk, and the process starts all over again.
Delicious, nutritious and highly sustainable.

Thursday, 28 January 2016


Acidosis, a condition that appears when our body pH is too acidic, can lead to a lot of health problems. Acidic imbalance reduces our body’s ability to absorb minerals and nutrients. It reduces the cell’s capacity to repair itself. It also prevents the body from detoxifying naturally.

How to balance your body’s pH

  1. Drink plenty of water. The amount of water you need daily depends especially of your weight.  To balance your body’s normal pH, you will need to drink a bit more than usual, about 7oz per 10lbs of your body weight.  As example, if you weight 130lbs, you should drink about 91 of water, or around 3 liters.  Pure water can do the trick but to speed up the process, you can also drink alkaline water. Some specialized (and costly) equipment can give you alkaline water. But if you don’t have one at home, drinking water with a bit of baking soda in it will do the trick.  Dissolve ½ teaspoon in 6oz of water and drink every morning until your body’s pH has returned to normal.
  2. Avoid coffee and sodas. Those drinks are highly acidic and can reverse all your alkalinizing efforts by raising your body’s pH.  If you can’t ditch coffee completely, at least reduce your intake to one cup a day, and better try to buy low acidity coffee. This can be found in the natural aisle of your grocery store or in health stores.
  3. Eat your greens. Green leafy vegetables like kale, collard greens, turnip tops, mustard greens and spinach are very alkalinizing for the body. Try to eat it raw by making a big salad mixed with other alkalinizing food like cucumbers, lettuce, tomatoes, celery, cabbage, cauliflower, carrots or onions. A good trick is to prepare a huge bowl in advance, keep it in the fridge and eat a big bowl every day.
  4. Ditch dairy products. Cow’s milk has shown to produce an abundance of mucus in the human body.  Many people also suffer from a hidden allergy or intolerance, which can increase the acid wastes in the body. Choosing almond, rice or organic soy “milk” and “milk” products will help you detox naturally and alkalinize your body.
  5. Avoid sugars. Artificial sweeteners are the worst, followed by refined sugar.  Sugar is acidic and decreases the body’s pH.  Natural sweeteners like honey, agave nectar or dried fruits are generally safe, but if you try to alkalinize your body, it would be a good thing to reduce your natural sugar intake as well for a while.
  6. Go vegetarian. Meat, especially red one along with pork and lamb can be very acidic and produces a lot of metabolic waste.  If you must have meat, at least choose wild fish or organic chicken and turkey and reduce your overall meat intake.
  7. Eat grapefruit. Grapefruit, like lemons, are great to alkalinize the body.  Grapefruit are very high in water, and contains a powerful substance to help you detox naturally. Try to eat one every day during the body’s pH balancing process. Eat it like an orange and without sugar though, as it’s in the very thin skin between each grapefruit segment that contains the detox substance.
  8. Avoid processed and refined food. This includes anything made with white flour, like pastas, bread, cake, muffins, croutons, etc… Also avoid prepared food that contains food colorings, preservatives, added flavors and other additives.  Choose foods with the shortest ingredient list, and with ingredients that you can recognize.
  9. Reduce stress. Implement a daily practice of a stress reducing activity like yoga, tai chi, meditation or even simple deep breathing.  Stress plays a huge role in the body’s pH.  Stress also speed up ageing, so it’s a good thing to learn to let go.
  10. Get yourself moving. Being active is essential to good health.  Exercises improve blood circulation and help to detox naturally.  The sweat produced during exercise also contributes to flush out toxins including acidic waste.  Try to exercise daily, at least 30 minutes a day.
If you implement one step each day, there’s a tremendous possibility that you will be amazed with the results on how you feel.  Remember though that the name of the game is progress, not perfection. Be kind to yourself and take it slowly.  And as you learn more about alkalinizing the body, but sure to understand that it’s all about balance. You don’t want to end up with the other side of the problem and end up with a body that is too alkaline. Of course this is highly unlikely if you follow natural methods, but it could happen to someone drinking huge amounts of very alkaline water over a prolonged period. So the key here again is balance

Friday, 16 October 2015

10 Reasons everybody should Track Strength Training

Recently I came across some articles about why Athletes should be tracked anywhere on the field. I think anyone practicing Strength Training to reach a specific goal should be tracking their efforts, so I decided to play this “game” and listed my 10 most important reasons everybody should use a tracking device when lifting. Any comment is welcome!

1 – Quantification: Metrics are purely objective. Combined with our sensations and our experience, which make the  subjective part, they complete the reference we should rely on when trying to know ourselves better or when we’re trying to make a decision.
Screen Shot 2015-09-10 at 09.19.05
2 – Live Feedback : Among factors that contribute to empower the energy and the motivation we put into our lifting sessions, Live Feedback is one or is the most important one. As soon as your effort will be turned into a number, or a bar in a histogram, you want to pump that bar as high as it can go, no doubt about it! A study from Randell et Al. shows how training performance is enhanced by Real Live Feedback and how the monitored training group improved faster than the non monitored. Source:  Effect of instantaneous performance feedback during 6 weeks of velocity-based resistance training on sport-specific performance tests. Journal of Strength and Conditioning Research, 25(1), 87-93.
3  –  Quantification and Metrics can immediately stimulates the competitive nature of many people, from the Athlete to the Average Joe. When competition kicks in, motivation rises and training becomes more fun. Turn your workouts into a game: every time it’s hammer time!!!
Every time is hammer time!!
4 – Know your best: training requires a lot of energy and for many people it is a challenge. For many it represents the beginning of a journey that will improve self Awareness towards our body and our organism. We want to know what we are doing.
5 – it promotes Autoregulation :  game time, education, family and relationship issues, night life, exaggerate work time.. life is full of unpredictable and variable inputs of stress that dramatically influences our daily conditions and to which we must account for when we’re looking for an optimized lifting program. “Auto regulation” is a way to manage the Intensity and the Volume of the Training Session by adjusting them to our body’s daily conditions. This leads to Prevention of failure,avoid overtraining and under training. Tracking help us stay on the optimal progressing path.
6 – It is Easy and Cool. Wearables are like a laboratory. Except they weight less than 40 grams and are available on your wrist.

7 – No more testing sessions, Testing is unreliable and most of it is a huge waste of time. Let your decision be based on tens or even hundreds and thousands of hours of training instead of one quick and hurried test.
Load Velocity Profile
Inertial Muscular Profles
The last three are my top 3 favourites:
8 – Strength by speeds : although very effective, how complicated are Workout instructions with Percentage Based Training Style ?
Give me 3-4 sets of 2 maybe 4 reps @ 80% if you can even 85% of your max 1RM.
At leasts some questions arise: when should I do 3 instead of 4? Is 2 reps better than 4? Do I become stronger/faster when I use 85% instead of 80%?? By the way how much is my 1RM?
Instead, how about:
Try the maximum load you can hit between 1 and 1.1m/s every rep.
Stop your set when your speed drops below that zone and work for a total of 30 reps.
Spanish researchers Gonzàlez-Badillo and Sanchez-Medina demonstrated that the intensity of the exercise is directly correlated to the mean speed of your reps so you can target different Strength qualities by hitting the corresponding Speed Zones.

9 – Learning and Recommendations: Big Data, Machine Learning and Artificial Intelligence techniques applied to the Workout History help find connections and correlations in the Data. What if we could effortlessly keep our Training Diary and have some super expert analyst access it to find out what is hidden below the data? Eventually we will be able to improve Routine Design, Periodisation and workout sessions with suggestions on training frequency, exercise correlations and optimal conditions. Legend says one of the best secrets of Louie Simmons, arguably the best Strength Guru out there, is having an assistant coach keeping Official Stats about the lifting sessions happening into Westside Barbell Club just like it was a Basketball Game.
Screen Shot 2015-09-09 at 12.48.57
10 – Remote Training and Scouting By tracking Strength on a Cloud based system, the data is immediately available online everywhere in the world. If you’re a coach, this could allow you to check your trainees’ work even when they’re away from your gym. On the other side, if you’re a trainer you can design and optimise your training programs and make them available to your customers everywhere in the world.
Screen Shot 2015-09-09 at 12.51.15

Wednesday, 19 August 2015

Holiday? Flat stomach time.

Follow these 5 easy tips on how to keep a flat stomach and prevent bloating while on holiday. 
Brilliant sunshine, waves lapping on the shore and a beautiful beach are hardly the best time to feel bloated. Discover five easy ways to a flat tummy stomach on holiday.
Fluid & Fibre
When it’s hot you need to keep hydrated so make sure you get plenty of water and soft drinks. Keep active too - a gentle walk when the temperature cools also helps your gut do its job. A change of scene often involves a change of habits and food, which can lead to difficulty going to the loo. But beware fibre overload, little by little does the trick.

Suits you? 
Bloating can come from allergies and intolerance to certain foods. Keep an eye on milk, eggs, wheat, gluten and fructose (fruit sugar) to check they’re not upsetting your digestion. 
Pass the potassium 
Too much salt can cause bloating through water retention, and sodium levels may be higher in processed or restaurant foods. The remedy? More potassium, found in bananas, white beans, lima beans and soy beans. 
Say yes to yoghurt 
Probiotics contain active cultures that encourage good gut bacteria like lactobacillus and bifidobacterium. For sweetness, add a little fresh fruit. 
Can the carbonates 
Bubbles give you bloat. Choose still drinks instead.

Tuesday, 11 August 2015

Get race ready!

Surely not? If I want to get better at running, then surely the best thing to do is get out there and run... no? 
I don't hold a plank or throw in a mid race burpee, so why would I need to do that in my training?

Follow this running specific training guide that targets the 4 key muscle groups used whilst running to find out why they're important. Then find out the 7 best strength exercises to become an injury free running machine.

4 Key Muscle Groups

Developing good core strength helps your pelvis, abs, hips and lower back to work together when you run. It will also help improve your stability and balance.

Hips, Hamstrings, Glutes
Develop these 3 muscles to improve your running performance. The Biomechanical process of these 3 muscles is called hip extension. The more powerful that your hip extension is, the faster you will go. The hips help to stabilise your landing and the drive in every stride.

Lower Back
Keeping your lower back strong will help prevent any strain on the hamstrings, it will also help to keep you injury free.

Upper Back & Shoulders

A strong set of shoulders will help you to breathe more efficiently when you run. If your upper back and shoulders are weak it will give your arms a difficult job to propel you when you run. 
Treadmills at Virgin Active
7 Quick Exercises To Help You Smash Your PB'S

TRX Core Crunch 
Place both feet in the two available handles. Adopt a press up stance (Hands directly underneath your shoulders) so that your feet are now being held up by the trx. Then bring both knees towards your chest and then back out and repeat. If this is too difficult then simply hold that stance.

Side Plank
Support your body weight on one elbow (directly underneath shoulder) and with the other hand tuck underneath your body and then reach all the way up towards the ceiling.

Medicine Ball Russian Twists
Grab yourself a medium sized medicine ball. Sit on your bum, lift your legs up and lean back to balance yourself. Keeping a straight body, move the med ball from side to side.

With a burpee, position 1 is lying chest to floor and position 2 is jumping up from there. How you get between the two is up to you. Imagine you're jumping up after hearing your favourite song.

Kettlebell Swing
Stand with your feet, shoulder width apart. Hold the kettlebell with both hands and make sure your knuckles are facing away from your body. From there you are going bend your knees slightly and push your bum back and keep your chest up. Then you are going to thrust your pelvis forwards to create the swing, and be ready for the return of the kettle bell to then repeat.

Sandbag Overhead Walking Lunge
Lift the sandbag so it's above your head, keeping your arms completely straight. Then lunge forward keeping your chest up, your knee at 90 degrees and your back knee touching the ground and then continue so it replicates walking.

Swiss Ball Leg Curls
Lie on your back, and put your calves (the back of your lower leg) on to the swiss ball. Keep your hands on the floor to help you balance. Lift your hips up so that there is one straight line from your shoulder to knee. With your heels drag the ball towards you until your feet are flat on the ball. Keep your hips up and your bum tensed throughout.

The Workout 
You are going to perform these exercises in a combination circuit. You have 7 stations to work through (using the exercises above) you'll work through each station for 45 seconds with a 15 seconds rest in between each station. You'll do 2 complete circuits, 14 minutes work. Then you'll rest for 2 minutes. Then you'll complete another 2 circuits. So including your rest periods its a quick 30 minute workout. Leaving you sometime at the end of these circuits to jump on the treadmill for 2 x 1k run with a minute rest in between. Aiming to complete the 1k as quickly as possible.

This workout is designed to improve your strength and endurance in a short space of time. I strongly advise to download the a timer app onto your phone. 'Seconds' is a good timer for interval training. That way you can re create race like conditions by working to a strict time scale, and it will help you to push yourself.

I look forward to hearing about you all smashing your personal bests.