Unfortunately, you can’t just do hundreds of crunches every day and expect to have really awesome abdominal muscles. If you’re looking to strengthen your core then compound movements like squats, deadlifts and even the bench press (yes, really) require you to engage your core to correctly perform the movement.

If you’re looking to incorporate a little isolation training at the end of your workout, then the following core exercises are the best ones you can perform for your body!

1. Plank

The plank is a fantastic and beginner-friendly exercise for your abs that, when modified, can work every single abdominal muscle. Once you’ve progressed onto and are comfortable with a traditional plank, variations like side planks work the often-neglected external and internal obliques.

2. Cable Crunch

Exercising in the gym is built around the idea of progressive overload, where over time you lift heavier, run further or simply do more reps. It can be difficult to overload your abdominal muscles, primarily because they’re used to supporting your bodyweight all day long! This is where the cable crunch comes in – by adding weight you’re able to overload the muscles, resulting in growth.

3. Ab Wheel Rollout

Ab wheel rollouts are another exercise that has progressions from beginner all the way to advanced levels and can work all abdominal muscle groups through variations. Although this exercise can be a little demanding, if you stick with it you’ll gain additional benefits like stronger shoulders and increased lower body flexibility.

4. Bicycle Crunch

Aside from being one of the most effective core exercises in hitting your abs from all angles, it’s also one of the easiest to perform. People spend a lot of time sitting with hunched shoulders, which a basic crunch exaggerates. Alternatively, bicycle crunches require you to keep your lower back and shoulder blades on the floor, taking pressure off your back whilst still working your core!

5. L-Sit

Although they appear relatively easy, the l-sit requires strength, flexibility and control making them no walk in the park. This classic gymnastic move is considered by many to be the only core exercise you’ll ever need – and for good reason. Despite being a static hold, l-sits place a huge demand on your lower abs as well as strengthening your triceps and your shoulders.

With the exception of the bicycle crunch, all of the above core exercises have multiple progressions if you can’t perform the movement straight away. It might take a bit of grit and determination to get there, but in the end you know it’ll be worth it!

Cheers,

Andrew Pallett is a qualified personal trainer and fitness author. You can find more of his health and fitness articles on his website, Sometimes I Train.

So we are back with another exclusive interview this time with Annie Foulds who is applying her knowledge of health & fitness across London and the web with Sweaty Betty getting people into the shape of their life’s!

1) Can you tell the 4everfitness readers a little more about what you do?

First and foremost I am a Mother of two boys (Jack and Harry), I work as an Advanced Personal Trainer/ Running Coach and have been in the  fitness industry for over 20 years gaining my experience in dance (14 years), athletics (County level) and fitness competitions (Miss Galaxy), I am currently  studying for a BSc in Psychology. Working in this industry has lead to me being an Ambassador for Sweaty Betty and Great Ormond Street Children’s Hospital. In my spare time I like to run taking part in Marathons for over 13 years and more recently Ultra Marathons for the last 3 years.

2) Some of our readers are at college studying to be a personal trainer can you explain a typical day in your life as an trainer?

A typical day for me starts very early at 5.30 am. Shower, followed by a quick breakfast of fruit and cereal. Then dress and out of the door by 5.50 am for  my first session at 6am – 7am. I have eight clients a day and l leave 15 – 30 minutes max  travel time between each one, therefore making my day about 14 hours long. Some days are shorter, but generally I sit down at home at 8.30pm.  I don’t have a long break for lunch. So I prepare good healthy snacks (nuts and fruit) to eat in between sessions and bottled water. Lunch roughly works out at around 2pm or 3pm.

I am a mother too – so I make sure I have time to collect my son from school at 4.30pm – 6pm Tuesday, Wednesday and Thursdays then I return to work for an evening sessions at 6pm or 7pm.  Mondays and Fridays are fully packed through until home time.  My daily sessions vary from running, kickboxing, Pilates, conditioning and dance sessions. Some days I can have three running sessions back to back. So, I feel very fortunate that my main hobby is running marathons. As my sessions are so varied, I make sure my training bag is packed with new outfits the night before, as I could have up to five changes in one day.

3) How do you manage your own fitness along side working to get others fit?

I manage my own fitness by being very strict on myself. If I have a gap in my day – I will make sure I go off for a run. I try and run at least for an hour about five times during the week, obviously, if I am really short on time, I just do what I can and run harder and faster. Maybe find a hill or add in some stairs.  I always do a long run on Sundays – because I love it and it is a really great  way to make sure I am keeping up my mileage. I think conditioning is very important too – so I try and add my own conditioning sessions in twice a week. I use my own body weight so I do this at home.

4) What is it like competing in an ultramarthon in desert conditions?

To compete in the 100km Del Sahara was an amazing athletic adventure and one of self discovery.  It was extremely challenging both psychologically and physically. Ten days thousands of miles away, four days of constant running in the Sahara. This was my first ever Sahara race, let alone Ultra distance. I was worried about the possibility of falling ill at any time or during the race. As I have never ran for four days consecutively before let alone in the Sahara desert. Carrying my food and supplies during the day and trying to sleep in very cold conditions at night. We even had one night run, which was an amazing experience.

We were all assigned tent numbers, we had six people in each tent.  It was a very international field, but luckily I meant the other Brits and some wonderful guys from Iceland. Our living conditions were very basic. No loos or hot water. So if you dared take off your several layers to wash it was in cold water in the middles of the desert.

We also suffered gales at night – so it was very cold and half the tents were blown away. Running along the sand dunes was an amazing experience. I quickly learned a special technique – running along the side and across the top of the sand dune was the best way to assure you didn’t get stuck half way up. Some of the other competitors had been before and I quickly followed their style and pathways. I also picked up tips on how to save my feet from being totally covered in blisters. Great fitting socks, gaiters and light shoes – are a must! The organisations was fantastic and I felt safe the whole time. During the day we ran hard and in the evening we chatted and danced to drums near a burning fire.  This was my schedule.

• Monday

• Wake up at 7.30 am, breakfast in the Hotel and transfer to Ksar Ghilane by bus for the opening ceremon
• Arrival in the oasis, accommodation in the tent camp equipped with common rest rooms and showers
• Lunch at the camp with local food specialities
• 3.00 pm opening of the shop “merchandising 100 km del Sahara”
• 5.00 pm designation of race bib numbers and assignment of tent groups, 6 people per tent
• Dinner made by the Zitoway staff and overnight stay in the tent of the oasis

• Tuesday, – 1st leg 23km

• 06:30 am – Wake up and breakfast
• Start of walkers at 7.30 am
• Start of the 1st leg at 8.30 am
• Lunch (open) at the camp start from 1.00 pm, accommodation in the Berber tents, relax in the afternoon
• Dinner in the camp and overnight stay

• Wednesday, 2nd and 3rd stage 26km + 9km (night stage)

• 7.00 am breakfast and baggage delivery
• 7.30 am start of walkers
• 8.30 am start of the 2nd leg
• Arrival at the camp, open lunch, relax in the afternoon
• 7.00 pm dinner at the camp
• 9.00 pm start of the night leg
• Overnight at the camp

• Thursday, 4th stage marathon 42km

• 6.00 am breakfast and baggage delivery
• 6.30 am start of walkers
• 7.00 am start of the 1st group
• 8.00 am start of the 2nd group
• 9.00 am start of the 3rd group
• Arrival at the Hotel****Sahara Douz, end of the race
• Lunch by the hotel restaurant
• Relax in the afternoon

• Friday

• Wake up and breakfast
• Transfer to Djerba, lunch at the hotel
• Afternoon in relax by the pool
• 8.00 pm dinner in the hotel and slide show of the race
• Overnight in hotel

• Saturday

• Wake up and breakfast
• Transfer to the Airport of Djerba, on the way free lunch
• After lunch transfer in airport for the flight back

5) How hard was your prep this run?

Although, I had been running marathon for 10 years – I wanted to train specifically for the event. Therefore,  I hired an professional coach, Susan Nowell. She had actually won the event – so I knew was in excellent hands.  We became great friends and hope to do many more events together.  The training was concentrated on building strength in my ankles particularly and balance. I already did a lot of ab  and condition work -but I had to make the training more  appropriate. I ran six days a week to the demands I would be putting on myself through in the Sahara. Obviously, I built up to this level of fitness and mentally strength.  15, 7, 19, 40, 20ks = 101km  was the target for my training schedule. I had to  get myself use to the same distances I would be facing in the Sahara.  I also did a lot of cross training on easy days or rest days – heart no higher than 150.  You still work pretty hard at that level – believe me.  The great thing for me was to have Susan there to discuss any difficulties and anxieties before the event via Skype, as Susan was living in Italy at the time. Susan was there to meet me and another athlete from the States in Paris and it was such a relief to have her alongside and at the end of every race.  She is a top physio, so she was there for the aches and pains afterwards and so re-assure that all was fine. My total mileage topped one hundred miles in one week leading up to the event. However, I began to find that the easiest part of the training. It was the hill and leg work that I found the hardest.

6) Explain a typical day in your diet?

My typical breakfast is half a banana, white Americano and granola with honey and milk at 5:35 AM at about 10:30  at 10:30 I will have a handful of nuts and Apple with another half a banana. About 2 to 3 I will have the salmon salad from Pret, or Salmon and veggies at home. At around 5:30 or it could vary to 8.30 pm  I will have a fish (cod) and  vegetables with juice and I will probably have some walnuts. In between my meals I will drink at least 2 litres of water.

7) What’s your favorite type of exercise ?

My favorite type of exercise is to dance, honestly, but I also love to run for about an hour. I am a natural free spirited person – I love getting out and about.

8) What supplements do you use?

I don’t use supplementation really. Just  Vitamin C and Zinc. I use gels when I am running a marathon.

9) What’s been the biggest eye opener in the health and fitness industry for you in the last few years?

The biggest eye opener for me is literally the increase in  the amount all trainers, and how the industry itself has taken off over the last 10 years  in the UK. I am delighted that sport as become a recognised profession of quality. I have always been into sports which has led me to feel I’ve been training my whole life because of this. The new things come and go but the fundamentals always remain in industry. For me – wellbeing is important – everyone should be active – it make you feel great!

10) Finally what would be your top 4 tips for anyone wanting to make improvements to their health & wellbeing in 2015?

1. Set small goals
2. Be realistic
3. There are no quick fixes – make changes that are life long
4. Be consistent

Thank you.
Best regards,

Annie Foulds
+44 (0) 7885 140751

http://facebook.com/Foulds007

www.anniefouldspersonaltrainer.com

We are very lucky today to have a 9 question  interview from the lovely Niyc Pidgeon who is the founder of Optimal You! So here we go…

1) Tell us a little about what you do?

I am a Positive Psychologist, Personal Trainer, and Founder of lifestyle brand Optimal You. I have worked as Personal Trainer for eight years, and hold a degree in Psychology with Sport Sciences (BSc Hons) and Masters degree in Applied Positive Psychology (MSc), with a specialism in physical activity. Through Optimal You I retail the worlds most advanced all in one greens drink supplements and also lead Positive Psychology oriented training activities. My aim is to create a collaborative community of lifestyle enthusiasts, and inspire and facilitate positive change, through positive psychology, personal fitness, and optimal nutrition.

2) How important is digestive health?

Maintaining digestive health is vital. 70% of our immune system lies within our digestive tract, meaning that our well-being really does depend upon what we eat. Poor digestive health may lead to low energy levels, reduced immunity, greater incidence of colds and flu, bad skin, bloating, and more.

3) What would you recommend to improve digestive health?

I would always recommend eating a predominately plant based, whole food diet. This should include lots of organic vegetables, lots of greens, avocados, nuts and seeds, as well as quinoa, brown rice, and sweet potato. The emphasis should be placed upon choosing nutrient abundant, health giving foods, in their most natural form. Eliminate processed foods, refined carbohydrates, caffeine, dairy, and alcohol, and limit animal proteins too, especially factory farmed meats, which can contain high levels of hormones and antibiotics. The goal is to achieve an alkaline body pH, which helps the immune system to function as it should. Drink a daily green juice such as Green Vibrance or Maximum Vibrance which are both packed with superfoods, concentrated greens, fibre, and 25 billion probiotics, and help to improve digestive function.

4) Is the digestive system connected to the brain and can this influence or effect our mindset?

Yes, absolutely. Stress is a huge issue when it comes to the digestive system, with our brains sending stress signals, which then impact upon our digestion. In the opposite direction, certain foods we eat, such as sugars, can elicit a stress response, which then impacts upon our well-being through the presentation of negative symptoms. There is also a direct link between food and mood, with a recent piece of Positive Psychology research suggesting that seven servings of fruit or vegetables per day is the optimum amount for the greatest experience of positive emotions and mood the next day. This means that good nutrition can lead to good moods and more positive mindsets.

5) What else is a green drink good for?

Greens drinks are amazing for all round health. They boost your energy, improve digestion, provide multivitamins, alkalise the body, enhance metabolism, improve immunity, and give you glowing skin – some even say that they make you look younger!

6) How important is brain health?

Again, brain health is something that is of critical importance, and something that is influenced hugely by lifestyle.

7) What do you recommend for a healthy brain?

Regular physical activity, optimal nutrition, and mental challenge and stimulation. Physical activity boosts blood flow to the brain and increases neurogenesis. It also enhances positive emotions, increases levels of self-esteem, improves cognitive functioning, and enhances psychological well-being. Eating a range of antioxidant and omega-3 rich foods is recommended, and exercising the brain through puzzles, learning, reading, writing, and experiencing new things can also help to strengthen different areas of the brain.

8) Before starting a new regime what do people need to take into account to keep them motivated?

The most important thing is to start with the right mindset. If the mindset isn’t in place from the beginning your efforts aren’t going to produce results. Get it right, and you are much more likely to stay on track.

It is important to set goals and have a plan, which includes one day of total rest from all scheduled activities – this means work, exercise, nutrition, and mental stressors are all relaxed for one day to allow for rest, recovery, and renewed motivation.

Find some support, from a partner, a friend, a trainer, or another professional, and share your goals with them. Be prepared to work hard, and remember that all of the steps you take – no matter how small they may be – are moving towards an Optimal You. Stay optimistic, and visualise your success, and perfect health.

9) What are your four top tips to optimal health?

1. Move daily – physical activity is the number one key to living an energized and flourishing life.
2. Drink a daily green juice to alkalise your body, boost energy, and promote digestive health.
3. Choose a positive mindset, and one that is focused on learning, growth, and opportunity.
4. Be grateful for the body and mind you have, remember that you only get one, and that it should be looked after to realise its full potential.

Niyc Pidgeon

Positive Psychologist MSc and Founder of lifestyle brand Optimal You.

 Niyc holds a MSc Applied Positive Psychology from The University of East London, a BSc Psychology with Sport Sciences from Northumbria University, and a CTLLS teaching qualification from Leeds Metropolitan University. She is an experienced lecturer and training facilitator, running her own lifestyle brand and training company Optimal You.

Niyc works with clients across the UK to deliver solution focused training and development activities, and is currently running a series evidence based workshops, which include both Positive Ageing and Positive Psychology Master Classes.

Niyc’s passion lies in educating and motivating individuals towards positive physical and psychological health, and her energy, enthusiasm, and no excuses attitude have been described as inspiring. Niyc is Founder of Newcastle parkrun; a not-for-profit organisation offering a free, timed, weekly, community 5km run, which has over 5000 registered members and volunteers within the Newcastle area, with a weekly turn out of over 500 runners.

As seen in

www.optimalyou.co.uk

niyc@optimalyou.co.uk

Facebook Optimal You

Twitter @optimalyou1

We are back and this time with our sports ambassador Lanachana!

Q1) As a trainer what’s the most ridiculous thing you have heard of someone doing in the name of fitness?

The most ridiculous thing I find in the fitness industry is ‘meal replacement shakes’, especially the ones that have in small print ‘must be as part of a healthy balanced diet and exercise’ – that last part is all you need for a fraction of the price! When you look at the ingredients on a shake, I guarantee you won’t recognise what half of the words that are wrote on the label are. I have my clients drinking shakes with real food in, that taste delicious, have so much nutritional benefit and are not a replacement it is food! Whether you choose to eat or drink it, it is real food.

Q2) Should girls do the same exercises as men?

Yes!

Q3) What is the best exercise a girl can do to improve her whole body?

Burpees! There is a reason everybody hates these! They really do hit your full body, gets the breathing going, the muscles burning and your mental toughness arguing. Plus this is an exercise that everyone can do, even if your technique is not 100% spot on, it’s very unlikely your going to injure yourself. If you can perform push ups get these added in at the bottom of part of the burpee to really work the upper body, to progress even further and to really maximise the full body, perform a pull/chin up at the end of the burpee.

Q4) What would you say is the best piece of fitness equipment that our readers could buy?

Car tyre! You don’t even have to buy one, head down to a local car garage, dealership etc where they have old ones they are trying to get rid of – get two if you can! You can use this in your garden but for more exercises get to a field or some place where there’s room to sprint, all sorts of exercises can be done such as push ups on the tyre, dips, carry the tyre overhead and lunge walk, squat, chest pass it as far as you can, toss it over head (similar to a KB swing really drive from the legs, thrust your hips and extend the arms above and back behind your head to get the tyre as far away from you as possible.. then sprint after it and repeat, if you have some rope kicking about tie it around the tyre and run with it, drag it, all sorts get your thinking cap on and have some fun!

Q5) Describe a days typical food plan for yourself?

Breakfast: smoothie with banana & green veg, ginger, walnuts

Lunch: banana omelette with almond butter, sliced strawberries and blueberries on top, mini salad of cherry tomatoes, cucumber, avocado, spinach, red onion and some tuna maybe an hour or so apart!

Dinner: Salmon, quinoa & lentils cooked with spices like tumeric, cumin, cinnamon, paprika & coriander, 1 small baked sweet potato, cougette, broccoli and feta cheese.

Q6) Describe a weeks typical training for yourself?

Monday: AM Muscle activation/drills/technique PM Boxing

Tuesday: AM Thai Boxing PM S&C Power

Wednesday: AM Drills/technique PM Boxing

Thursday: AM Thai Boxing

Friday: PM S&C Endurance

Saturday: Foam roll, stretch

Sunday: S&C Strength

With a comp coming up there will be sprints and sparring sessions in there too.

Q7) What’s the best way to pack on muscle?

 Lift heavy, eat lots (the good stuff!) I’m not a great expert on this as I train to get strong without putting on size!

 Q8) What’s the best exercise to develop your abs?

The best exercise I have come across was one Barry Gibson put into a fight circuit for me a few years ago, days after my full core would be so sore! It is absolutely awful even now I dread doing it but I know it works! So, get onto a bar and into a thai clinch position, grab the bar like you would a baseball bat and pull yourself up so your elbows are tucked in tight and your chin is over the bar, from this position cycle your knees up and down for 30 seconds – that honestly feels like a lifetime when your up there! It’s called knees to elbow.

 Q9) What’s your thoughts in regards to supplements?

 I have nothing against supplements but I believe for now, I can get the majority of what I need from food. There will always be debate on this topic but personally I feel I function more than fine from eating good food even when I’ve had hard or multiple training sessions. I do take supplements for my brain and joints though! If I did take a protein supplement it would probably be a hemp or pea protein. I like plant power!!

 Q10) What is your golden rule for success?

Believe in yourself. People can have an opinion but that is all it is, you know yourself more than anyone, think positive, smile and know you can do whatever you choose to do. YOU are in charge of your own body.

Thanks Lanchana for taking the time to do this interview, I’m sure everyone will enjoy it!

Thanks,

I’ve started to do Yoga as being 33 I’m not what I used to be at 23 and wanting to improve my fitness so that I can start back with martial arts again so after searching the internet I came across Jamie Lugo and reached out to ask her some advice and I’m very pleased to say Jamie has done a fantastic interview for everyone who reads the blogs on 4Ever Fitness!

Q1) Can you tell our readers a little about what yoga is?

Hmmm. That is a REALLY tough question to answer. Yoga is a lot of things… EVERYTHING! Haha…What I think you are asking is “What is yoga ASANA?” Asana is what most of us know today as yoga. In sanskrit (the language of yoga) asana means posture or seat and all yoga postures have names that end in asana. For example, Adho (downward) Mukha (facing) Svana (dog) Asana (pose) Adho Muka Svanasana = Downward facing dog! So in essence the physical practice of yoga is yoga asana. This practice of yoga was created as a preparation for meditation and pranayama. So yoga asana challenges us to find a calm mind while we are in strange body positions. These body positions or asanas help to cleanse the nadis (energy channels in the body) and physically prepare us to sit in meditation. The yoga asana practice is really meant to harness the mind and challenge the body. There are a few categories that all poses fall into: 1.) Standing poses- used to find grounding and to tone/strengthen the legs. 2.) Seated Poses- anything that you are sitting in. 3.) Forward bending- opens the back body, strengthens front body 4.) Back bending- opens the front body, strengthens back body 5.) Inversions- anything where the head is below the heart. Helps to reverse blood flow and revitalize stagnant parts of the body from our daily human routines. Also used to change perspective. To “turn your world upside down” 6.) Restorative- poses that restore the body and mind. 7.) Twists- open twists and closed twists. Twist help to create a strong and supple spine and can be very energizing! 8.) Balancing- any posture where you have to focus to hold the balance. Arm balances and standing on one foot. Balancing steadies and focuses the body and mind… We are all looking for balance right?

Q2) How did you get into yoga?

I got into yoga twice! First, was after a bad breakup. I went to a yoga class and it was the first time I was able to focus on what I was doing at that moment, nothing and no one else! I walked away feeling liberated and focused- extremely therapeutic! The second time I got into yoga was after a back injury. I was a dancer and herniated a disc in my back. After crawling around for a few months I was itching to move my body. Yoga gave me and opportunity to physically express myself but in a slow and mindful manner. Then I was hooked.

Q3) Recommending yoga equipment?

A yoga mat, 2 blocks, 1 strap, 2 blankets and something comfortable to move in! But you can do yoga anywhere and anytime!

Q4) What’s the difference between bikram Yoga and hot yoga?

I teach hot yoga which is different from Bikram Yoga. From what I understand, Bikram Yoga is 26 yoga postures that have been chosen by Bikram Choudury from the hatha yoga discipline. These postures are done in a room heated (ideally) to 104 degrees with 40% humidity. For more information about Bikram Yoga you can go to www.bikramyoga.com. Some people confuse this style of yoga with HOT Yoga. Hot yoga is a practice that is done in a heated room. In order to teach Bikram Yoga and call it Bikram yoga you must be certified by a Bikram teacher. Hot yoga styles will vary between teachers and studios but generally, hot yoga is a vinyasa style practice in a heated room.

Q5) What has yoga done for your health?

I used to suffer from pretty intense depression and anxiety. Yoga has literally wiped these two things out of my life. And teaching yoga has been great because I am always touching people which has built up my immunities so I rarely get sick

Q6) What’s the best way for our readers to try yoga? is it at home or at a club?

I recommend private lessons to start.  This way you can build a solid foundation as you move into your daily practice. Having proper alignment in postures is essential. You can’t get this type of guidance in a large group class. With a private instructor you can also create a practice this fits your body. Everyone is different so different types of practices suit different people.

Q7) How often should you do yoga to see health benefit?

At least 2-3 times per week but ideally a daily practice is best.

Q8) What else do you do to exercise?

I do SLT (Strengthen, Lengthen Tone) SLT is a mixture of cardio, pilates and strength training designed by Sebastien Lagree. I also teach the technique as well. You can find it many places around the world by different names but in NYC its SLT!  I also cycle occasionally…I LOVE a kick ass workout! It’s all about finding balance!

Q9) Whats your favourite yoga position?

Trikonasana (Triangle)

Q10) Whats your top four tips for our reader trying yoga?

1.) Don’t judge yourself!  2.) Don’t force yourself into ANY posture and don’t let any teacher force you either. 3.) Come with and open mind! Anything can happen…4.) Realise that yoga is a PRACTICE so it has to be done on a regular basis to notice/feel results.

If you want to know more check out Jamie’s Website: www.jamielugo.com

Thanks,

Today I am able to highlight some key practices in regards to sports training from Aurélien Broussal Derval who was responsible for preparing Team GB Judo Players for the 2012 Olympics. Aurélien Q&A has agreed to answer 10 questions to help our readers fully understand sports training!

Q1) Can you tell the readers a little more about what you do?
Sure. I am a bit busy right now. I have been, after the successful Olympics in London on many other teams’ radar, and moved up to new projects after GB Judo. I am currently working for two teams at the same time: French Olympic Weightlifting, and Russian Judo. The way these people are training allows me to pop in and out programs easily. Plus they are developing systems, where I coach just as much as I teach and coordinate. This is a fantastic experience, very different from what I use to do in England, where I was 24/24 committed to players and program, coaching myself all the time. Of course I had Jean-Paul Bell (VI’s and Colin Oates coach) helping me out, but in France I have 3 coaches next to me, and in Russia 21 (!), coaching the way I do. Again, much more teaching, sharing, planing, and management than  I used to.

Q2) A lot of young people in colleges studying sports make the mistake of creating a training plan for a bodybuilder rather than a sports performer, what are the key differences?

I would go much further than this. I have been working in France (obviously), Spain, Great-Britain, Russia, and spent some time in Brazil. I now have a very clear view of who does what in the world of S&C. French are very influenced by athletics, Brazilian by gymnastics (they don’t do much weights), and Brits (as Americans) Power lifting. In all this countries, Body-building came along on top of these cultures. I think we need to remember what we do, what we are trying to achieve. We are not here to follow a concept, or demonstrate the superiority of the system on another. We are not here to apply the principles of another sport to ours. We are here to produce performance.
This means to me  extracting the best of every tool we’ve got, specifically to the sport. In France I try to push people to do more cleans and snatches to improve their programs. I try to make them run less, strengthen more (no joke). But in GB, I was doing exactly the same : NCSA or UKSCA made all the coaches Weight lifters. They might say they make it sport specific, but they don’t. Most of the time the weight sessions are very close to what we do with the lifters, very far from what we should do with a Judo player. Body-building is even a worth approach, killing functional and useful muscle development for a non-efficient massive muscle mass.
Please understand me well : I am not saying here Body-building isn’t good,  this is a way to improve body-weight or strength endurance. I am not saying lifts are not performant : they are powerful way to build functional strength and explosively. I am not saying cardio training and athletics should be removed from S&C, otherwise how would you go on with power all 5 minutes long in a Judo contest.
I consider the truth, if there is one, somewhere at the connexion of all this. What makes our job so great is that there is not only one way, not a ultimate tool, but an infinite variety of combinations.

Q3) Can you give an example of a strength training routine for judo?
Again, we need to look at it form the right point of view. Try to think Judo,  Judo is a 5 minutes contest, very lactic, high power endurance dimension of performance. But more importantly, it is a very (much more than observers think), a technical sport where timing is crucial. First you need to impose your grip, then you create movement to misbalance your opponent in order to get an opportunity to attack. Once you have this you need to generate enough power to throw him.

Developing the strength of a judo player needs to take all this on board: you build strength for technique, not the other way around. You must develop maximums of course, but knowing in the end this is all about power endurance. It is compulsory to dissociate contents at one point (otherwise you never get to deep and stable improvements), but you have to mix them sometimes if you want to transfer it somehow. Last but crucial point is the energetic demand: it’s not only about strength and power Judo players needs to be strong, technical, with 13mmol of lactates in blood, increasing.

A typical mid prep session could be this :
After a proper warm-up, including cardio training, judo specific and core activation.

Neural strength and power development :
Cleans warm up.
2 cleans heavy – rest 30 seconds – 4 throws maximum power – rest 120 sec – 3 times through
3 back squats heavy – rest 30 seconds – 4 throws maximum power – rest 120 sec – 3 times through
3 heavy pulls – rest 30 seconds – 4 throws maximum power – rest 120 sec – 3 times through

- Active recovery balance and judo drills on swiss ball -

Strength endurance block :
(Clean – 3 squats – Jerk) x3 – no rest – 3 judo throws with move and moderate opposition – rest 120 sec- 3 times through.

- Active recovery balance and judo drills on swiss ball -

Grip circuit:
20 Forearms rolls – 1/2 rope climbs – Hold the judogi in static pull up position for 30 sec. Rest 1 min, 3 x through.

Q4) Can you give an example of a conditioning session and explain what it is doing for the sport performer?
Let me repeat that judo is a complex, and  technical sport. Making sets of 400m will improve the performer as a runner, not necessarily as a judo player. If players fancy running, I plan it. If they don’t, or if they are heavy weights, then we have enough tools more specific to judo to make it more relevant.

An example of a judo specific lactic tolerance training. The idea is to generate the lactic situation on the bike, then to express in this context maximum power within judo moves, and finally to regenerate power in a very advanced fatigue situation.

Warm up 15 minutes, including judo drills and max accelerations.

Pre-fatigue : As many meters as possible on a bike in 45 seconds.
Judo specific (max power) : 3 times 15 sec ichi-komis (judo movements) with 5 sec rest in between and a throw after each set.
Power endurance : 5 tuck jumps (as high as possible) – 2 throws – 5 sec rest – 5 Medicine ball slams -  2 throws – 5 sec rest – 5 burpees – 2 throws
Rest 5 minutes – 4 sets.

Q5) Other than judo what other sports have you trained people for?
I developed initially in football, doing my final placement as a student at Real de Madrid FC. Then I coached french boxing team, taekwondo, mma players.
Q6) How hard was designing the prep for the British judo Team GB athletes for the 2012 Olympics?
Very. First because people are very conservative in training, and the new way isn’t very welcomed. It took 2 years to build the confidence, and players who really benefited are the one who committed immediately, such as Gemma Gibbons, Ben Quilter or Colin Oates. Second because I was in charge of Juniors, seniors, visually impaired, men and women, and even now and then some cadets. Some players where full time, some did not relocate 100% at the institute, many did not relocate at all. I was therefore planing for different groups and individuals, that was very difficult.

Q7) Whats your favourite exercise to build strength?
Squats. I know what you think : “this guy just spent 30 min to tell me how specific strength training must me and to go easy on general weights”. But people who truly understand judo knows how important the legs are in throwing somebody and even… in griping somebody. Strong legs means strong grip and strong throw. The Squat is a very specific and efficient way to become strong at judo.

Q8) How important is testing when working with athletes?
When working with athletes, very. They love to be tested, re-assured, their progress to be measured and shown to them. But honestly, a lactic shuttle test, a beep test, or a jump test only shows you what it measures. The only judo test is how likely you are to throw the best players in the world. Only an expert reading of  judo gives you this. Strength and power are monitored daily  in the gym (I use tendo for power, and write every weight my players lift). Testing is a powerful communication tool, but a waste of training time.

Q9) Whats been your best experience working with elite athletes?
I guess I do this for two things : for the medal, and for the emotions of sharing such a hard and long time with somebody. There were plenty of them both all along, so many I can’t list them all here. Plus you don’t know most of foreigners I have been working with. One of the best, if not the best was when VI player Ben Quilter broke his knee 8 weeks before games. We decided to do it no matter what and the preparation was very challenging. Helping him winning his paralympic bronze was thrilling, and a great achievement.  This guy is one of the greatest champions I have ever work with, and will now be one of the best professional I will work with (he is know a physiologist, and a coach).

Q10) What four tips would you give our readers wanted to train more specific for a sport?
1) If you want to coach it, practice it. You don’t need to be an expert, but you can’t observe and measure everything. You need to feel to understand, to suffer to realize.
2) Use the sport itself as much as possible. It will save time, optimize transfers, develop specific conditioning. Use more simple stuff only to increase or measure precisely intensity
3) Understand it well. Many people think judo is strength of upper body, and aerobic. They are wrong, it is much more than this, and they prepare people aside of the full target. I can imagine this is the same in every sport.
4) Do not replicate, make it your way.

Bonus information:

Aurélien has also developed an app, which will soon be in English, for coaches. It is called eTester pro, and allows coaches to test (all Aerobic beep tests are there), and to calibrate training (evolved timer). As soon as it is on the English Store I will post a review on it for you all to read.

We are very grateful for Aurélien taking time out to answer the questions in such depth and hope you enjoy reading this as much as me! I would strongly recommending Following Aurélien on his twitter feed @Twittorel and on his Facebook as there is loads of interesting posts and links that you will find useful.

Thanks,

I am over the moon with being able to present this interview to you all from the lovely Mirella Clark WBFF PRO!

Introduction

Mirella believes that health and fitness is a lifestyle choice. She is a highly qualified strength and conditioning coach and a specialized Bio Signature practitioner based in the UAE with clients around the globe. Female strength and fat loss is a passion for Mirella, she not only enjoys pushing clients beyond their limits, but the ultimate goal is to educate her clients, so that achieving better body composition becomes a lifestyle choice for the future, not just a ‘fad diet’ or an unsustainable mission to get a ‘bikini body.’

Q1)  Can you tell the 4everfitness readers a little more about what you do?

I work as a Personal Trainer, currently for a VIP client between Abu Dhabi and London; as well as online coaching independently and more recently with ‘Body Type Nutrition’. I recently won 1st place and my Pro Card in WBFF ‘Diva Fitness’ in Denmark. I am now ‘offseason’ and will soon be dialling in to work towards The Worlds competition in Vegas in August.

Q2) some of our readers are at college studying to be a personal trainer can you explain a typical day in your life as an international trainer?

I get up pretty early most days, train clients 1-2-1 in various locations, and then work with my online clients. My free-time throughout each day is spent reading, studying, researching, training and eating! Working as a Personal Trainer is my ultimate passion…helping people to achieve their goals, eat better, sleep better, feel better, and to educate, inspire and motivate is the reason why I decided to change career in my late twenties. It is hugely fulfilling.

Q3) What is it like competing and winning in WBFF?

It was such an amazing experience. I prepped for 13 weeks and at times it was extremely hard to stay motivated, particularly on days when I was tired and grumpy. But I kept my eyes on the prize the whole way through. If I set my mind to something, I WILL achieve it, and no matter what, I make sure I stay focused until I get to the end goal. The event was a huge buzz, and great fun to share with my Diva Sisters (my friends Juliana and Susie who also competed). The backstage atmosphere was fun and friendly. Everyone was having a great time and it was like being part of a show, rather than a competition, which made it so much less daunting. I was extremely nervous going out on stage but I was determined to put on my best performance after all the hard work I had put in leading up to the show. Thankfully it paid off. I still can’t quite believe it! I’m really excited about The Worlds!

Q4) how hard was your prep for your 1st show?

It was an emotional rollercoaster! I had good days and bad days but I really enjoyed the experience, having a focus for my training, the discipline that the ‘diet’ brings, as well as the overall challenge. There are days when I just didn’t feel like training, and times when I craved foods I wasn’t allowed, fruit and chocolate milkshakes! But like I said before, if I set my mind to something… It was important for me to get up on that stage knowing that i’d given 110%, and there was nothing more I could have done to improve.

Q5) Explain a typical day in your diet?

I’m still trying to work out how to eat “normally” after following such a strict ‘comp prep’ diet for 13 weeks leading up to the show. I like to start the day off well…usually steak with nuts, and brown rice flakes porridge with almond milk and blueberries, coffee with coconut oil, for instance. I eat every 2-3 hours, usually meat/fish with vegetables and clean carbs such as quinoa or sweet potato. I like to snack on rice cakes with hazelnut butter and strawberries; or avocado with prawns.

Q6) Whats the biggest mistake personal trainers make with clients?

I see a lot of trainers, particularly in the Middle East, loading their clients up with weights that they just can’t lift. Not only is it pointless because the client can’t lift it on their own, but it’s unsafe. Don’t compromise technique for your ego! Also a lot of the same thing…smashing your clients metabolically into the ground each session is not going to get them results, or the opposite, not training them hard enough…it’s a double-edged sword. For many trainers who work in commercial gyms, it often becomes more about quantity (of sessions) than quality.

Q7) what’s been the biggest eye opener in the health and fitness industry for you in the last few years?

How much you actually learn after you have achieved your ‘Personal Trainer status’. It is so easy to become a trainer nowadays, and what you learn is very basic and minimal in the grand scheme of things, hence why there are so many poor trainers out there. Its like passing your driving test, you don’t really learn until you get out there and see the world. It’s important to read everything, talk to everyone and learn as much as you can on a daily basis. Research and corresponding opinion continuously evolves…what was once good for us becomes bad and the becomes good again.

Q8)  What courses would you recommend trainers to go on?

As many as you can. There is no right or wrong course to go on but it’s important to keep an open mind as it can be easy to get sucked into one ‘method’. Poliquin BioSignature was extremely interesting and a tool I continue to use. As well as PICP strength & conditioning. Precision Nutrition is fantastic and something I am just starting with. Ben Greenfield’s Superhuman Coach course is also worth investing in.

Q9) Would you recommend any books  for our readers to invest in?

Wheat Belly by Dr Williams Davis; Achieving Victory over a Toxic World by Dr Mark Schauss; Will It Make The Boat Go Faster by Harriet Beveridge.

Q10) Finally what would be your top 4 tips for anyone wanting to make improvements to their health & wellbeing?

1) Cut out gluten.

2) Make sure you get all macronutrients…carbs, proteins and fats into your diet.

3) Get enough sleep.

4) Find a balance that works for you in terms of diet and exercise…not one size fits all!

Thanks,

We have yet another brilliant ask the expert interview from the lovely Lisa Hubbard who has took some time out to answer these questions for our readers! We hope you enjoy this read!

Lisa Hubbard is the Creator and Founder of Rhythm Pilates™ and is a Senior Faculty Member for world renowned BASI Pilates®. She is internationally recognized as a Pilates figure in the industry and has been featured in many award winning Pilates projects, including DVDs, textbooks and is a second-time cover girl for Pilates Style Magazine®. She has dedicated over fifteen years to training in the method and has been teaching for over thirteen years. In addition to her dance background, she holds certifications in GYROTONIC® and Yoga and owns a successful private Pilates studio in Southern California.

Q1)  Can you tell the 4everfitness readers a little more about your Rhythm pilates please?
Rhythm Pilates™ is a continuing education certificate program offered to ALL fitness professionals and dancers. It is an invigorating approach to the mat work that highlights the Pilates principles, rhythm and flow and infuses elements of dance and yoga to create movement-art workout combinations that are choreographed to music.

Q2) What is GYROTONIC?
The method was created by Julio Horvath in the 1980′s. The description of his method is quoted directly from their website. “The GYROTONIC EXPANSION SYSTEM® is a holistic approach to movement that is designed to meet the needs of people of all ages and abilities. GYROTONIC® students are both young and old, recovering from illness or injury and healthy. Some of the benefits of GYROTONIC® and GYROKINESIS® exercises include increased strength and flexibility, renewed energy and vitality and a general sense of calm and well being. As a licensed GYROTONIC® instructor the methodology has enhanced the quality of my Pilates practice, increased my range of motion, strength, flexibility and has helped me to move more freely with control”.

Q3) What success have you seen with your health by doing rhythm pilates?
I believe that with the Rhythm Pilates method of combining Pilates, Yoga and Dance offers a more enhanced mind-body experience, increased intensity of traditional mat classes and challenges your movement integrity and positive awareness resulting in better overall health.

Q4) Do you think pilates/yoga is more popular in the USA than the UK?
That is a good question! Without researching it, I would imagine that there are more Pilates/Yoga studios in the USA than there are the UK which perhaps, a greater demand in the U.S.

Q5) How often should people do rhythm pilates a week to see results ?
As with everything good, consistency is key! The workouts I created vary in level and complexity and are choreographed into 30-minute total body combinations. I recommend doing a Rhythm Pilates workout 3x per week. That is only 1 1/2 hours per week!

Q6) Is Rhythm pilates any good for males?
Absolutely, Pilates is good for everybody, and be reminded that Joseph Pilates, a man created the system.

Q7) What benefits would athletes gains from doing Rhythm pilates?
All of my workouts target the whole-body. Some of the benefits of doing Rhythm Pilates will include increased flexibility, range of motion, fluidity of movement and overall toning and conditioning.

Q8) What would be your top recommend pieces of equipment for the 4everfitness reader who want to do rhythm pilates at home?
You will need a Pilates mat and at times I utilize hand weights, in the future: balls and bands. But for the most part, it is you and the mat!

Q9) Would you recommend any books on pilates for our readers to invest in?
I would recommend Rael Isacowitz and Karen Clippenger’s ‘Pilates Anatomy’ and Blandine Calais-Germain’s ‘Anatomy of Movement’.

Q10) Finally what would be your top 4 tips for anyone wanting to make improvements to their health & wellbeing?
I believe diet and exercise are key to living a healthy lifestyle. Be committed, never give up, believe in yourself and tell yourself that you are worth it…because you are.

*If you are interested in the Rhythm Pilates training and/or hosting a course, please find me at www.rhythmpilates.com

We hope you have enjoyed this fantastic ask the expert article!

As you know we try and be sociable on Facebook and Twitter and I posted this tweet from the daily mail about The 15 WORST Health Drinks in Britain. The author Dr Sebastian Winckler from DrEd got in contact with us and has furthered what he wrote about in the daily mail for our readers!

Sugar Toxicity: The Devil In Your Drink

Interview on the dangers of sugar, and how to cut down your sugar intake with Dr Sebastian Winckler. Sebastian is a registered GP, health fanatic, former Army doctor (who served in Bosnia, Afghanistan and Cambodia), and occasional long distance runner. He currently works as Medical Director for DrEd, an online doctor service.

So, what’s wrong with sugar Doc?

Recent research has shown evidence that sugar is the real villain in the fight against obesity, and not fat, as was previously thought. In a new book ‘Fat Chance: The Bitter Truth About Sugar’, Dr Robert Lustig likens the sweet stuff to drugs such as cocaine and heroin, and says that we must wean ourselves off it.

And it’s not just fizzy drinks that are the problem. Up until now, it was thought that fizzy drinks were bad for you, but fruit juice was good for you. But that logic now seems to be wrong. Fruit juice contains just as much sugar as Coke, and affects the body in much the same way – fact.

Isn’t this just another health scare? 

I don’t think so, and there’s a lot of evidence on my side. In the 1970’s it was thought that fat was causing obesity. Food manufacturers stripped all the fat out of their products, but that caused a big problem. The food tasted awful! So what did they do? They rammed their products full of sugar to get the taste back. 30 years later, obesity levels and our waistlines have exploded. And sugar’s to blame.

Is the problem just drinks or all foods?

Both, but drinks are particularly bad. Specifically they’re bad because of the high levels of fructose that they contain. If you eat 120 calories of glucose (two slices of white bread), 80 per cent of it is used by all the organs in the body — every cell can use it — while 20 per cent goes to the liver, where it can be stored without harm. Fructose is different. When you consume fructose (a glass of Orange Juice or Coke), it goes straight to the liver, as nowhere else in the body can metabolise it.

But smoothies are okay right?

Absolutely not. Smoothies contain more fibre than juice, but it has been pulped so heavily that the sugar still goes straight to your liver, so there virtually no better than any other sugary drink

Does this mean I shouldn’t eat fruit?

No! When you eat fruit, fibre forms a protective layer that acts as a barrier to the intestine. This slows absorption of sugar, so the liver has a chance to catch up. In fizzy drinks, fruit juices and smoothies, the barrier has gone, which leads to the liver being overloaded.

What are these sugars doing to my body?

Great question.  These sugars are overloading our livers and leading to health issues such as heart problems, diabetes and obesity, which not only affects our quality of life, but also costs the NHS over £6 billion a year.

But I’m not overweight, should I be worried?

It makes absolutely no difference whether you are thin or fat as to whether you get problems from this.

How can I reduce my sugar intake?

- Drink only milk or water

- Sugary treats should be a rarity. Perhaps once a week. Ideally not at all

- Eat the fruit. Don’t drink the juices or smoothies

- When baking or cooking, reduce the sugar in the recipe by a third.

- Watch out for added sugar in foods where you would not expect it. Bread, sauces and dressings are prime examples

Anything else I can do?

Check labels to make sure that you are not consuming sugar ‘by accident’! We found that information is clearly labelled in most cases. The traffic light system for example is a great visual representation of the health facts of that product.

Where some manufacturers do fall down is in mislabelling (in other words hiding) sugar content by using words such as carbohydrate, glucose and dextrose, to describe what is basically sugar. Cheeky!

What’s the perfect amount of sugar to consume?

Dr Robert Lustig has suggested that we need to get our sugar intake down to 6 teaspoons for women and 9 teaspoons for men. For most people that’s a massive reduction, but something we should all be aiming for! Do a test one day and check how much you consume on average, and adapt accordingly.

We are really grateful that Dr Sebastian Winckler took the time to do this article for us!

Make sure you share this with your family and friends.

Thanks,

The 4Ever Fitness team is really pleased to be able to interview Francesca and provide our readers with some valuable input for her! so here’s a little bit on Francesca first.

I am a 40 yr old mother first and foremost, however I live and breathe CrossFit and CrossFit Worcestershire. I started training when i was just 13yr’s old and lied about my age to take part in an exercise class at a local leisure centre. I left school with absolutely no qualifications as I was not interested in academia in any shape or form. After the usual gym background, teaching ETM and personal training etc etc I started competing in half marathons and triathalon’s. I completely fell out of love with training by the age of 33 and decided to go back to University as a mature student. I continued to teach and work full time while continuing with my degree. I then graduated as a sports therapist, started my own business, quickly stumbling upon CrossFit 3 years ago and since then i have never once looked back. I have never felt so happy, challenged and excited about learning, training and coaching. CrossFit is constantly varied and this is the way i love to live my life as a whole.

Q1)  Can you tell the 4Ever Fitness readers a little more about CrossFit please?

CrossFit is an intense exercise program including dynamic exercises like plyometric jumps, and Olympic lifts while using non-traditional weightlifting equipment such as kettlbells, sand-bags, gymnastic rings and skipping.  CrossFit is structured in such a way that the person is required to do a certain number of repetitions (reps) in a workout within a specific time. Those CrossFitter’s taking part in group training will actually compete against each other to see how fast they can complete the workout of the day (WOD). Due to the intensity of the exercises in a CrossFit WOD, there are many benefits for every person be it beginner or athlete. However if the exercises are not done with good form and coaching they could potentially risk injury. Before beginning a CrossFit program always complete a foundation course in CrossFit and the fundamental movements. this will help you to learn how to perform the movements required for the WOD’s . Firstly the necessary joint mobility (especially at the ankles, hips and shoulders) as well as joint stability (particularly in the core region) are taught alongside the 9 foundation movements. This is so the individual can learn how to effectively perform, squat, pushing, pulling and rotating movements. The explosive and plyometric exercises in a CrossFit WOD require rapid lengthening and shortening of muscles so the individual must take the time to develop the necessary flexibility and movement skills first.

Many of the benefits of CrossFit are due to it’s intensity and power based movements. These movements are essential in increasing the metabolism, while simultaneously improving aerobic fitness and promoting the anabolic hormones such as testosterone, which is responsible for muscular growth and could have an anti-aging effect.  CrossFit is an excellent workout program for all, young and old and is a great way for the experienced exerciser or athlete to add much-needed intensity and diversity to their program.

Q2) What is it like competing in CrossFit games? and can you tell us about your success over the last few years?

I have competed in the online qualifier’s for regionals in Copenhagen and it’s good fun, great for team spirit, but pretty tough. Each week for 5 weeks a WOD is released, which increasingly get’s tougher week on week. You have a week to complete each WOD to the best of your abilities, and these attempts must be judged by a coach at an affiliate box or if not recorded and submitted online. Those scores are added to everyone else’s in your region e.g. europe, and at the end of the 5 weeks the top so many athlete’s are invited to regionals. If the athlete’s make it through regional’s the next stage will be world games in the USA. A box which is what we call the (gym) can also enter team’s so if all the member’s of the box do well it is also possible to enter a team into this truly amazing competition.

Q3) What success have you seen with your health and fitness levels by doing CrossFit?

The success I have achieved is due to the massive improvement in my fitness level’s and after the age of 40 these usually and (i use that term loosely) start to reduce, however, I have made massive improvements. I could only clean and jerk 40 kg last year and now I can clean 60kg and jerk 57.5kg. I am happy with that, as, that is body weight and more. Aesthetically, however my whole body shape has changed. I am a lot leaner and I feel fitter and stronger than ever, I couldn’t even do a handstand against a wall when I started, now I can do handstand push-up’s. I have recently achieved a muscle up, which for me took over a year, but, you definitely can teach an old dog new trick’s if they are willing to learn and want it enough.

Q4) What success have you seen other people achieve by doing CrossFit?

I have seen other people also achieve amazing things. Including one of our first members ever who came to us off the back of doing hoola hooping classes at a local leisure centre, which is in itself a great skill so I’m not knocking it. However, she went on at the age of 50 plus to take part in last years Master’s European competition for CrossFit held in Cardiff and came second in her category after only taking part in CrossFit for a year. She also is a full time mum and care worker. We have many story’s like that one including people CrossFitting to lose weight or to improve their health or confidence. What i like is that the room can be a mix of athlete’s and beginner’s, mature ladies and gent’s, young and old, however everyone is working in a similar way the only difference might be that the exercise, weight or time may be reduced called scaling.

Q5) Explain a typical day in your diet?

I try to eat healthy Monday to Friday this is called eating clean, I eat nut’s berries and egg’s for breakfast, protein recovery shake and chicken post WOD. Then some vegetables and chicken for evening meal. On a Weekend I have cheat day or two and eat dirty which is where I pretty much have my treats. I hardly ever drink alcohol purely because it makes me feel bad and I don’t truly like the taste that much. I do like the odd glass occasionally though don’t get me wrong and the odd pear cider is scrummy on a hot day.

Q6) Whats a WOD and which is your favourite?
A WOD is a workout of the day abbreviated to WOD. The whole wod will be posted online on our website or on the main HQ site in America and everyone will partake in that workout. Some WOD’s are benchmark workout’s named after females. I would obviously say my favourite is FRAN however that would be a lie as she is one of the most prolific, but one of the nastiest, and consists of 21-15-9 repititions of two exercises, a thruster (front squat into over head press) and a pull-up. The weight on the barbell is usually RX, which means is is prescribed to be executed at a specific weight for men and for women. However, you can scale the weight down if necessary to a lighter olympic bar and exchange the pull-up’s for a variation on the exercise, e.g. jumping pull-up’s or possibly ring row’s. CrossFitter’s may frequently ask each other what their Fran time is! Other workout’s include, Annie, Dianne, Karen all of which are very tough workout’s. Hero Wod’s are also workout’s written in honour of CrossFitter’s that have lost their life in the field or doing something that was courageous, e.g. like the teacher who saved children in the shooting in the USA school recently. We WOD together to remember these individual’s, with specific dates and times linked to the individual which are used to create the number of rep’s, rounds or volume of work executed. This is the CrossFit community’s way of paying respect and in remembering those people. My favourite WOD is probably Helen, as it’s gassy (aerobic) and not too heavy, but I also like Annie, which is double under skip’s and sit-ups 50-40-30-20-10 for time.

Q7) CrossFit is taking off in the Uk what would be your advice to our readers who want to try it?

If someone wanted to try CrossFit for the first time I would say go for it. It will change your life, get you in the best shape of it and make you a whole new group of friends who are the nicest bunch of people you will possibly ever run into. Look for the closest box to you and most of them run foundation classes, usually giving the first session free !! CrossFit Worcestershire run foundation classes every night of the week at 7 p.m. the first session is free. It’s not just a fantastic sport and fitness tool, it’s a lifestyle change and an investment in your long term health and wellness.

Q8)  What benefits would athletes gains from doing CrossFit or should they stick to their own training plan?

CrossFit has many part’s to it so the skill and strength transfer into other sports is obvious. Rugby players use CrossFit in the training regime, and we now are starting to see boxer’s, martial artist’s and football players utilising the training style too. Any athlete will see improvement’s from taking part in CrossFit in some way shape or form. Even down to the mobility WOD’s which are designed to improve stability, flexibility and posture.

Q9) Would you recommend any books on CrossFit for our readers to invest in?

I am not a big reader as cannot really sit still long enough, but the book I do have is the paleo cook book which is great for those wanting to cleanse the system and start the road to complete health inside and out. It’s got healthy recipe’s and they are designed to re-educate the reader about nutrition, sweet potato brownies are the way forward.

Q10) Finally what would be your top 4 tips for anyone wanting to make improvements to their health & wellbeing?

My top 4 tip’s are:

1. Train to high intensity 4-5 day’s a week, with constantly varied movements.
2. Eat healthy and clean ommitting white bread, pasta and rice, and substituting it for sweet potato and brown rice.
3. Try to reduce the alcohol content and do not drink on a school night.
4. Enjoy what you do, never ever do anything that you don’t ultimately like doing as this is never going to be sustainable. Love what you do and then you never ever feel it’s an effort.

One last word, please try new thing’s as this is the only thing holding you back from achieving success.

The team at 4Ever Fitness would just like to thank Francesca for such an in-depth q&a and for sharing some of her remarkable achievements.

Thanks,