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Pre and post natal tips
Following our presentation at Snowsfields Wellness recently, we have now added some documents to the website which contain some great tips for pre and post natal fitness and wellness. Check them out at www.fitns.co.uk.
You will also find on the ‘packages’ page, a new downloadable price list with all of our current offers on.
Latest offers
Gift vouchers
Stuck for what to buy your friend or relative this festive season? Are they looking to get in shape in the New Year? Do they have a big sporting event to train for in 2011? Give them a unique gift for Christmas – a FitNS Personal Training gift voucher! What’s more, if you buy a gift voucher worth £100 or more, we’ll add another £20 in free vouchers for you to give away or just keep for yourself – our gift to you!
Tips and tricks
Ice skating – fun and a great workout!
With plenty of outdoor ice rinks to choose from all over London there’s no excuse – get your skates on and burn some calories, winter sports style. Great for toning the legs (that might be obvious) but also great for the core muscles – feel them working to hold you steady and on your feet as you take your first couple of wobbly laps. Wrap up warm, grab some mates and head down to your local rink, most stay open until mid-end of January.
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Exercise of the month – push ups
Not just for advanced exercisers, this great move for working the chest and triceps can be done by all levels by adjusting your ‘lever length’. Work up to a full push up by progressing through each of the levels. There’s no better body weight do-at-home exercise for increasing total upper body strength.
- Lie chest-down with your hands at shoulder level, palms flat on the floor underneath your shoulders.
- Now for the alternatives:
- For beginners, you can do the ‘box’ push up, so place your knees on the floor directly below your hips.
- For intermediate exercisers, you can do the ‘three quarter’ push up, so lie out straight but keep your knees on the floor and your legs uncrossed.
- For advanced, you can do a ‘full’ push up – you lie out straight and keep only your toes on the floor during the exercise.
- Whichever position you have chosen, straighten your arms as you exhale and push your body up off the floor. Keep your palms fixed at the same position and keep your body straight. Try not to bend or arch your upper or lower back as you push up and pause at the top of the movement.
- Lower your body slowly towards the floor. Bend your arms and keep your palms in fixed position. Keep body straight and lower until your chest reaches the floor.
- Repeat 10-15 times and try to do 2-3 sets during each workout.
You can advance the full push up even further by elevating your legs, taking one leg off of the floor or even taking one arm off of the floor to complete a ‘one arm’ pushup.
To give your feedback on this newsletter, or suggestions on what you might like to see in future issues, please email nikki@fitns.co.uk.
Wishing you a happy and healthy month of December. Have a great Christmas break and I look forward to working with you all in the New Year!
Nikki
Nikki Payne
FitNS Bootcamps and Personal Training
07977 261165 | www.fitns.co.uk
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