Fitness Newsletter 3 March

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Something to think about
How much protein do you need?
Click and read Kris Carr’s blog and find out how much protein you need for your weight, how to get enough plant based protein in your meals

Nutrition is not low fat.
It’s not low calorie.
It’s not being hungry and not feeling deprived.
It’s nourishing your body with real, whole foods so that you are consistently satisfied, and energized to live life to the fullest.
After all, isn’t that what this life is about?
(part of article from

3 Fitness Tests to Assess Your General Fitness and Health Risks (Dr Mercola article)
There’s something to be said for starting at the beginning when setting health and fitness goals.
Taking your current status into account will help you set more realistic goals, thereby boosting your chances of success.

Certain basic fitness tests will also give you an indication of your potential health risks.

For example, carrying excess weight around your midsection is a potent risk factor for multiple chronic diseases, including diabetes and heart disease. This is also known as the classic apple-shaped obesity.

One recent study found that cardiovascular death was 2.75 times higher for those of normal weight who had big bellies compared to those with both a normal body mass index (BMI) and a normal waist-to-hip ratio. Such findings imply that monitoring your belly fat is far more important than watching your BMI.

Test #1: Assess your body composition: To determine your height-to-waist ratio, simply measure your height and your waist circumference with a measuring tape. Your waist circumference should be less than half of your height. EG, if you’re six feet tall (72 inches), your waist circumference should ideally be less than 36 inches

Test #2: The Abdominal Plank Test: If you can hold an abdominal plank position for at least 2 minutes, you’re off to a good start. If you can’t, you’re likely lacking in core strength, which is important for overall movement stability and strength. A strong core will also help prevent back pains. Being unable to hold a plank for 2 minutes may also indicate that you’re carrying too much weight, and would benefit from shedding a few pounds.

Planking will help build your deep inner core muscles that lay the groundwork for that 6-pack look. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. Men need to get their body fat down to about 6%, and women around 9% in order to achieve that classic six-pack.

Test #3: The Sitting-Rising Test: Brazilian researchers have revealed a simple test that may help predict your longevity: how well you rise from a seated position on the floor. To perform the test, simply sit down on the floor, and then get up, using as little assistance from your hands, knees, or other body parts as possible.

Read the full article at

Did you know?
that the World Bank has just revealed the horrific reality behind Tetley tea bags — workers on plantations in northern India, including children and the elderly, are paid less than £2 a day to pick our tea.
They toil from dawn until dusk, often spraying industrial pesticides with little protection, and retiring to dilapidated homes lacking protection from rain and wind — their only option. Researchers say that overflowing latrines have created “a network of cesspools” within the living area for employees and their families.
On Friday, together with other large tea manufacturers, Tetley announced a 15-year plan to boost the sustainability of the industry’s plantations and better support the communities that work on them. We need to speak out to tell Tetley that 15 years is too long.
Tell Tetley parent Tata Global Beverages to comply with labour laws and upgrade the working and living conditions at its plantations now.

Let me know how you’re getting on in our classes, if you’re fitness, strength and flexibility are improving.
Exercising regularly can help to lift your mood and help you sleep better – have you noticed a difference?
Remember to subscribe to our weekly Fitness Newsletters and give me all your feedback about classes, how you feel during and after the workouts, thanks.

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Susan x

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