Gym Etiquette for Dummies

We have all seen it, the 'meat head'. The guy that annoys the woman, infuriates the men and drives the Gym Manager insane. Chatting up women on the treadmill, screaming out in pain, and throwing down the weights between sets!
This guy obviously needs to be told the rules or Gym Etiquette to keep everyone happy whilst training.
I will break it down nice and simple for you:

1. Wear the right clothing.
You may have a nice body, but we don't want to see it, you may think it's fashinonable to wear those shorts, but trust me pal, it's not. Have a bit more consideration for our eyes!

2. Bring a towel.

You sweat, she sweats, we all sweat, it's gonna happen, FACT! Let's just try and catch the drips before they happen all over the floor and Treadmill, if you can't, move on to tip 3

3. Wipe your Machine Clean.

Please, after your run, or you 100kg Bench press, wipe the machine! All you need to do is grab the spray bottle and the hand towels allocated and wipe. It's that simple.

4. Watch your Language.
No F*&^king need for any bad language no matter how much you think it hurts!

5. Clean up
PUT THE WEIGHTS BACK! Your strong enough to take them off the rack, you can put them back on again!

6. Don't fool around.
I don't really need to say anything. Do I??

7. Concentrate on YOUR workout.
It's very off putting having someone watching you workout while you struggle on your last rep. Concentrate on your own workout out.

8. Don't talk to me!!
Don't talk to me when I am on the treadmill or holding heavy weights above my head. Any questions about what I am doing, ask me in the changing rooms or in the Cafe afterwards.

9. Share the machines.
Don't spend 1hr on the treadmill walking with your headphones on laughing at the tv, some of us actually want to run!

10. Get off your Mobile
No one wants to hear about the deal your going ahead with, if it's important, take it outside, if not, turn your phone off and focus on getting fit!

11. Don't hang around the chaning room.

Well, first off. Put you pants back on on wrap the towel around your waist, it's an ugly sight to see.

Secondly there is no need to spend 30 mins in the shower. Most off us only spend 5 mins max. Get in and get out.

Lastly, don't pea in the shower and remember to take away your sweaty shorts with you, it's not nice to stand on entering the shower!!

and for those off us that use the Spa......

Wear the correct clothing, and we mean clothing!!!

And Please, please, please. shuuuuuussssssssssssssssshhhhhhhhhhhhh, we are trying to relax.

Feel like your ready to start training properly?

Come down to M Wellness Ibiza

http://www.mwellnessibiza.com/

(+34) 971 33 88 40

Brian Talbot
trainbriantalbot@mail.com

The Good, The Bad and The Ugly

The Big Question.
Are Carbs bad for us?
NO! Well not all Carbs.
We need carbohydrates in our diet, especially if we are going to train, but we need to know what the right carbohydrates are.
Let’s cancel out all white and processed carbohydrates right now! These don't do us any favours nutritionally apart from fill a whole when we are hungry.
When we eat these ’Bad Carbs' it causes our blood sugar levels to spike drastically and in time crash just as quick making us hungry, tired and irritable and on the hunt for more of the same rush.
'Good Carbs' however are full of Fibre, Vitamins and Minerals and do not cause our blood levels to rise so quickly and will give us a even flow of energy throughout the day.
Although you may feel full briefly after eating White Bread or Pasta, soon your body will use up the sugars and simple carbohydrates, resulting in more hunger. As your blood sugar level falls lower than where they were before, it creates hunger pangs. It's a bad cycle!
Start to introduce these changes.

White Rice to Brown Rice
White Bread to Whole Grain (with seeds)
White Pasta to Whole Wheat or Spelt Pasta

your Personal Trainer,

Brian Talbot.

 For more information and 1 Hour Nutrition Consultancy Visit M Wellness Ibiza
http://www.mwellnessibiza.com/

(+34) 971 33 88 40

Drop down and give me 20!!!

Gym too busy???

Sometimes we arrive at the gym to find the running machines full and our bench press machine surrounded and usually many of us will 'come back later', but we never do.

Body weight workouts are one of the greatest fat burning, strength and conditioning, muscle building exercises we can do and when the main room is busy we miss the chance to use an empty studio. Complete a full body workout in half the time of a normal workout without waiting for machines or changing heavy weights on racks.

Armies and built on them, Boxers train for weeks before fights using Body weight workouts and Olympic Gymnastic teams win Gold Medals performing them, but many of us choose to stick to what we know as we don't want to look a little bit silly jumping up and down in front of the mirror on our own, but we are missing out on some incredible body transformations!

So what are Body Weight Workouts?

Well, simple put, any exercise that requires you to use your body weight rather than a machine or free weight.

A Standard movement that we all know is the 'Push Up'. The name speaks for it's self.

Facing down on a mat with your hands on the floor keep your arms straight and get up onto your tip toes. With your head looking forward (keeping the natural position of the spine), lower your body slowly down so your chest is just above the floor by bending at the elbows. Hold for one second and then slowly push your body back up to the start position. This is 1 Repetition. Do 11 more and rest for 1 Minute repeating twice over to complete 3 Sets of 12. Simple. 

When performing this exercise your Chest, Triceps, Shoulders and Core (or Abdominals) are worked.

Add this to a Circuit series of:

Jumping Jacks

Burpees

Squats

Tricep Bench Dips 

& Skipping

This Circuit can also be performed in time limit rather than Reps.

Try and bust out as many repetitions as you can in 45 seconds. Rest for 20 and move onto the next exercise. Finish the circuit and Rest for 1 Minute repeating the circuit 2 more times.

Quick, safe and damn effective, body weight exercises are the perfect option with a packed gym and when your short on time!

Come down and visit us.

www.mwellnessibiza.com

+34 971 33 88 40

Warm Up!

Tradition tell us that when entering the gym, before using any of the machines or weights we should stretch first! STOP!

Do you remember this stuff? Plastacine!
What we had to do before we could mold, shape and stretch all those different ideas we had in mind was to WARM UP the plastacine, only and then we could shape our creations! If we took the plastacine out of the box and tried to pull it when it was cold, it would snap!
Look at your muscles in the same aspect.
Once we have warmed up our muscles we can then move onto a full body stretch, opening up the muscles to allow full movement for resistance training, cardio workouts or exercise.
What we are doing during our warm ups is to allow warm blood to enter the muscle preparing them for all the twist and turns, stretch and flexes that occur during our 1 hour (or more) in the gym.
Once are muscles are warm and prepared we can then stretch them further to allow more blood to flow into them maximising are workouts. If you are working Chest, Triceps and Shoulders for this day only make sure you really stretch those isolated areas but still stretch the whole body.
For those of us that don't think a warm up or even stretching is necessary then this is also directed at you. Many think it's a waste of time, boring or they just don't have time!
Without warming up or stretching we are prone to injury. A simple set of Jumping Jacks, Front Jacks and Burpees will do it, Skipping, the boxers warm up is also a great way to get your blood pumping, the Cross Trainer/Eliptical Machine is also great and really incorporates the use of the whole body.
8-10 mins is all it takes, and a good 20-30 seconds on each stretch and I will guarantee you will maximise your workouts and have fewer aches, pains and injuries!

Brian Talbot
Your Personal Trainer

For More information about Maximising your workouts visit Brian @ M Wellness Ibiza
www.mwellnessibiza.com
+34 971 33 88 40

The Importnace of Proteins

Proteins are necessary for building the structural components of the human body, such as muscles and organs. You also need proteins to keep your immune system healthy, synthesize neurotransmitters, create and signal hormones, and much more. A balanced diet supplies you will all of the protein you need. Meats, eggs, and dairy products are significant sources of protein, but you can also get protein from a variety of grains, legumes, nuts, and seeds.
When working out in the gym, lifting weights to gain muscle, maintain muscle or simply adding strength we are going to tear fibres, microscopic fibres that need to grow back stronger for you to succeed in any of the above.
So, in order to build muscle mass, you first have to tear it slightly.
The degree of tearing is directly related to how hard and how long you exercise and what type of exercise you do. Movements in which muscles forcefully contract while they are lengthening will cause the most muscle growth.
These are called "eccentric" contractions, and they provide the resisting action of the muscle such as lowering weights and performing the downward movements in exercises.
When you get the proper nutrition, your body repairs this muscle tissue damage and makes it stronger, for the next time you have to handle this weight or exercise
That's why you have to first cause slight muscle damage, for new muscle mass to be built.
After finishing our workout our body needs to start helping the muscle to recover fast. By drinking a liquid, or Protein Shake our body will digest and absorb the proteins quicker, pushing it into our blood stream and direct into the muscles starting the recuperation process. Top Quality Protein Shakes Here!
Rest is also a key factor in muscle growth. It's not what happens inside the gym that makes muscle grow but what happens outside! That's why the importance of nutrition is vital during any exercise, whether it be Body Building, Weight Loss, Weight Control or Strength and Conditioning!

Your Personal Trainer
Brian Talbot

Get your protein fix here @ M Wellness Ibiza from our natural Juice Bar Smoothie or our Range of Protein Powders.
http://www.mwellnessibiza.com/

Interview with a Kick Boxer (Joe Smilovitch)

Joe took some time out to answer a few questions over a M Wellness Acai Rapid Recovery after training!

First off Joe, how is the juice?

It's wonderful, This is just what I need after every session! It really helps with my recovery, tomorrow the aches and pains wont be so bad!

What interested you in Kick Boxing??I did Kickboxing in the UK years ago and found it one of the best workouts and Martial Arts around

Has your level of fitness improved?I have been going for 2hour sessions twice a week for six weeks now and am just starting to notice a difference in tone and muscle
Do you feel that the class de stresses you?
Ironically , yes! Seems like kicking and punching and circuit training de stresses and also brings energy levels up

What are the Instructors like? Do they Push you?In terms of a workout, yes, in terms of technique I know I have to build a core strength first and move onto more complicated moves and combinations in time

Do you feel like you can progress further as a Kick Boxer, Maybe even start Sparring in a Controlled environment? I would like to think that in six months we could start going through the belts and eventually competing (at the moment I doubt I could beat a nine year old)
 
What have you learnt so far?A few basic combinations in terms of kicks and punches (I have learnt I cant skip very well) stance and guard, some defence and attack work

Who do you think could benefit from Kick Boxing? Just about anyone really, would like to see some girls in the class as it really does keep one fit and healthy

Do you do any other Classes @ M Wellness, do you think they support you in Kick Boxing? I often do yoga with Ascanio who I think is a great teacher, but thats about it really, I am a fairly new member of the gym but I am totally happy with the support and service of all the staff

Kick Boxing is @ M Wellness from 2pm until 4pm Tuesday and Thursday's
http://www.mwellnessibiza.com/

Good Vibrations!

A total workout in 15-30 Mins?? Is it really possible?
We call it 'Acceleration Training'. Moving your muscles in different directions to get a full use of contractions. Left, Right, Up, Down this way and that way, and all you need to to is stand still, mimicking a exercise pose.
When set at 30Hz for 30 seconds imagine how quickly you muscles will move, about 25-30 contractions a second!
Using Sir Issac Newton Second Law, Force = Mass x Acceleration,  the Power Plate can become scientific in it's approach, but I will keep this simple.
What this means is that we can improve functional force (stability, strength or power) by either applying more mass or more acceleration to the body. Many forms of training and conditioning use mass - as seen in methods with weight machines, free weights, etc. Power Plate machines, instead, use the second half of this equation, by applying acceleration to the body, while keeping mass, i.e. your body weight, the same.
Basically, you stand still and it moves you!!!

Train with the Power Plate and you will see some amazing results such as:

• Improvements in Blood Circulation
• Increased Muscle Strength and Flexibilty
• Decreased Cellulite and Fluid Retention
• Increased Bone Mineral Density
• Reduced Pain and Soreness with Faster Recovery

Many known faces such as Clint Eastwood use the Power Plate in a number of ways. Eastwood stretches and get his muscles moving before a round of golf to improve his game.
Sting, Claudia Schiffer and Hillary Swank also use it and Madonna is well known for her amazing physique from sessions on a Power Plate to get herself toned and fit for her shows.

Come down to M Wellness and have your once only 30€ lesson (from then on it's free for all M Wellness Club Member) and get with the movement!!!
http://www.mwellnessibiza.com/
+34 971 33 88 40

TRX Suspension Trainer

Randy Hetrick, inventor of this revolutional piece of fitness equipment has certainly change the way a lot of Personal Trainers conduct thier sessions.
During missions as a former US Navy Seal, Hetrick designed a way to train using parachute chords attached to tank turrets and performed exercises using his own body weight, keeping himself and his men fit and strong with Flys, Suspended Push-ups, Presses and Curls.
After leaving the Seals Hetrick bought a sewing machine and designed a prototype to become the TRX launched in 2005 some years after he had retired.
His empire is slowly growing now all over the USA and you will find Personal Trainers, Fitness Fanatics, Army Personel and even Rehabilitation centres using his equipment.

Here @ M Wellness I train my Clients on a 1-1 basis with the TRX. Some train for strength and conditioning, others to align spinal problems, with others using the TRX simply for flexibility and movement.
There are 100's of ways to use the TRX without having to wait for a piece of equipment in the gym, or changing weights after each set.

Come Down to M Wellness for a Session with me and see for yourself how diverse the TRX actually is!!
www.mwellnessibiza.com
+34 971 33 88 40

Fat? Just Kickbox

Fat? Just Kickbox

900 Calories in 1 session?

Easy!

Kickboxing is by far the greatest way to burn fat, get fighting fit and stay focused, yet many back away from the thought of entering a class and getting hit!

First off, there is no fighting in my class!

You learn the basics of combat sure, but they are not put into practice, unless you want to that is. Controlled Sparring will only begin when our Kick Boxers are at a high technical level

For a kick boxer, or boxer for that matter to endure Round after Round of kicks, punches, low blows, hooks and uppercuts to duck and cover manoeuvres is a stamina enduring task. Many of us who know what it takes to hit a heavy bag in the gym for 3 mins without it hitting back surely have a lot of respect for these professional fighters. (Although they do get paid for it)
Training in kickboxing, Boxing or other MMA (MIxed Martial Arts) classes will be one sure fire step to making it on your way to a healthier, leaner, stronger you, and I guarantee if you put the work in, you will get the right results.
First we start with light skipping to bring warm blood into the muscles, then stretching, deeply and correctly, preparing our muscles for the twist and turns, duck and dives and quick fire punches and kicks. We then move into technical combat learning the correct stance, boxer/kick boxer guard, jabs, cross, hooks, uppercuts, front, side and roundhouse kicks.
Paring up with a partner, one will use his/her gloves as focus pads while the other carefully practices his/her new found art of punch and kick combinations switching after 10 times each.
We then move onto the heavy and teardrop bags, shadow boxing and skipping to put out practice into more practice on the "static" targets.
Then, only then do we move into the Tabata Circuit, a quick abs session and the a cool down and stretch to complete our 1 1/2 hour workout.

There are certainly some great results within weeks, pushups have gone up from 5 to 15, Planks are being held for 60 secs, jabs and hook are being hit with precision and the guys leave sweaty but invigorated.

All it takes then is for a quick shower, a delicious juice from our Juice Bar and the day is set to commence again.

Come down and see us

M Wellness Ibiza
Salvador Camacho 8 (The same road as Aguas De Ibiza Hotel 5*)
Santa Eulalia

Ibiza

971 33 88 40

Snacks

When you feel a little peckish mid morning, refrain from grabbing the nearest sweet bite, coffee with sugar or even worse, waiting until Lunch.
It is important for us to fuel our body with something nutritious every 2-3 hours. This will keep our blood sugar levels controlled giving us an even flow of energy through out the day. When it drops we lose energy, become tired and even irritable. Often we reach for something to pick us up, but we need to eat the right things.
Fruit is a great provider of natural sugars, carbohydrates, anitioxidants, minerals and vitamins especially an Apple. 1 Golden Delicious contains 21 grams of Carbohydrates, 3grms of Fibre and is 13% Vitamin C. To match this with a small handful of walnuts or raw almond for added protein and essential fats and this is a great snack to have to break up that mid morning hunger.
For another use of apple here at the M Wellness Juice bar we have a wonderful warm apple and cinnamon freshly extracted 'tea' for those colder months.

For more information about Nutrition please visit M Wellness Ibiza or call Brian Talbot
on +34 971 33 88 40
www.mwellnessibiza.com

Running on Empty???

Cardio first thing in the morning is or isn't a fat burner??
Well lets look at it in a scientific point of view.
Our body's Glucose (Blood Sugar) stores have been exhusted during sleep due to out overnight 'fast'.
When exercising in the morning on an empty stomach our body will dip into other supplies for energy, this being our fat to turn into fuel. We will then have the rest of the day to eat, refuel, recover and grow.
This theory is also two sided.
Others believe that the body goes into the muscle for energy supplies this causing problems for many as it's fat we want to lose and muscle we want to gain.
Depending on what your workout would be in the morning also comes into the picture.
If you are up for some High Intensity Training or HIT then your body is going to need a little extra of a food sourced energy to keep you going through the exercise, this can be a simple Protein/Carbohydrate Shake 30-40 mins before. If you looking at some moderate Cardio with the idea of burning a little fat and maintaining shape, the empty stomach or 'fasted' cardio would be your option. If you are looking for some cardio vascular health benefits eat a little something before you train.
Either way we all must remember that the calories that go in must be burnt to achieve ultimate fat lost, so if you eat that cupcake, you really need to work it off in the gym!!!