Ankh Rah Interviews Olympic Champion Tessa Sanderson about ICAN2 Women's Health Event

Former Olympic Champion, Tessa Sanderson tells us about the upcoming event ICAN2 Women's Health Day taking place on Saturday 9th May 2015 at Gilwell Park White House Mansions in Epping Forest, Chingford London E4 7QW.

This special ticket only event (From Only £10) has got to be a date for your diary, as it offers Women a complete day of organic nutrition and body – care information & products to sample and purchase, along with a scheduled professional workout, followed by a total head – to – toe pamper, along with meals, networking and music entertainment*. So Make it a date!

Ladies this is an event not to be missed! Natural health at its optimum. Ankh Rah has teamed up with TSFA (Tessa Sanderson Foundation Academy) & Kangen Water! Taking care of your health from head to toe, inside & outside, also work shops will be there for education on holistic health!
VIP Packages include:

Organic nutrition and bodycare exhibition
Fitness workout activities
Nutrition, bodycare and fashion workshops
Pampering
Spa
3-course meals**
Entertainment**
Exclusive goody bag.**
** Denotes VIP + package only

For more info, Healthy Living Guides, Recipes, Tips & Secrets! Visit Ankhrah.blogspot.co.uk

Morning waist training workout

Do you want to lose weight in your waist ? Today, we will tell you the morning waist training workout.
Type 1:
1.Lying on mats, your hands naturally placed on her sides, palms down on the mat. Legs, knees, foot stepping on a mat.
2.Lie on your back on the mat, your hands naturally placed on her sides, palms down on the mat. Legs, knees, foot stepped on the mat and abdominal strength, and above the shoulder as a fulcrum on two feet, slightly lift the body, movements for 20 seconds.

3, lying on mats, your hands naturally placed on her sides, palms down on the mat. Legs, knees, foot stepped on the mat and abdominal strength, try to lift the body, movements for 20 seconds.

Type 2:
1.Sitting on the mat, legs, knees and feet step on the mat. Right hand bends forward shoulder height, palms down and stacked on the back of his right hand with his left hand, action for 20 seconds.
2.Sat on the mat, legs, knees and feet step on the mat. Right hand bends forward shoulder height, palms down and stacked on the back of his right hand with his left hand, upper body to the left, action for 20 seconds, then at the other repetitive movements.

Brazilian Butt Cardio Workout: Boost Your Butt With Cardio!

Cardio is often forgotten when it comes to toning and shaping the body. However, resistance training doesn’t have a monopoly on muscle building and toning. The right cardio workout will not only burn calories, but will build muscle too, especially the gluteal muscles! Why only work on shaping you butt with resistance training, if you can also target it with cardio? Combining a cardio and resistance training workout (check out the other half of the Brazilian Butt Workout) that targets your butt will ensure maximum results and fast!

To work your butt muscles, while you’re doing cardio, do the following:

RUNNING/ WALKING

If you want to burn calories, increase your cardiovascular endurance and tone your butt, add hills to your workout routine. Running/ walking on an incline targets the glutes and the hamstrings. Therefore, increase the incline if you’re using the treadmill or if you’re exercising outdoors go for hilly terrain. 

If you’re running/ walking outdoors you can also add some intervals during which you run/ walk sideways. This will work your butt from a different angle. Walking sideways really works your gluteus medius (side butt muscle) and other hip muscles, helping to shape your butt. Walking sideways also requires substantial coordination, which means your all your butt muscles have work incredibly hard to perform this unusual movement. If you’re working out on the treadmill try the butt-boosting treadmill workout below.

ELLIPTICAL MACHINE

Stick your butt out when you’re exercising on the elliptical machine and push down on your heel. This will target your butt, outer thigh and hamstring muscles and lessen the work done by the front of thighs (quadriceps). Also, ramp up the resistance and stick to pedalling forwards (read more about how to use the elliptical to work different areas of your body). This will fire up the glute muscles. Try the butt-shaping elliptical workout below.

BIKE

The recumbent bike will do little to work your glutes. Instead head for an upright bike at the gym or cycle outdoors. Ramp up the incline on the stationary bike or choose a hilly terrain if your cycling outdoors. This will target your glutes and hamstrings.

STAIRMASTER

Position yourself so that you’re leaning forward a little, bending from the waist. Also, take big steps and if you exercise handsfree. If you don’t hold onto the handlebars, it will work your glute muscles harder as they have to also work to stabilize you.

BEFORE YOU START

RPE (rate of perceived exertion), is a scale that allows you to gauge how hard you’re exercising based on a scale of 1 to 10, with 1 being little effort and 10 being maximum effort.

Make sure that you are fit enough to do this workout and if you have any pre-existing medical conditions clear it with your doctor.HIIT style workouts are incredibly effective, but intense! If you find it too challenging (e.g. especially towards the end) just adapt it and improve as you go along. Aim to do the workout 2 – 3 times a week on non-consecutive days. 

BUTT-BOOSTING TREADMILL WORKOUT

The following treadmill workout is challenging. It is an HIIT (high intensity interval training) type workout, and essentially combines strength work with cardiovascular exercise. In other words, you’ll be working your butt muscles, burning calories and boosting your metabolism. 

During the intense phases of the workout, bend your knees a little, dig your heels into the treadmill and squeeze your butt to really work those glutes.

Beginners can start with a speed of about 3.5 MPH, while more advanced exercisers can go at a speed of up to 5 MPH. Basically, you want to go at a speed that allows you to work at the target RPE. Check out the RPE scale here. As you get more fit, increase your speed and/ or  increase the incline.

BUTT-TONING ELLIPTICAL WORKOUT

This elliptical workout is also a HIIT type workout. During the recovery phase go at a pace that allows you to catch your breath and recover. During the work phase increase your pace, push down with your heels. For more about the elliptical machine and how to get the most out of it click here. The settings on elliptical machines vary, some have a maximum of 10, some 15 or more. The workout below is based on an elliptical with a maximum resistance of 10, so it’s quite hard! If the elliptical you’re using has different settings, just adapt the workout. Basically, you want to work towards the top end of the resistance scale during the work intervals and lower the resistance during the recovery phase.

http://www.superskinnyme.com/butt-sculpting-cardio-workout.html

5 Minute AB workout - Video

5 Minute AB workout

Why Burst Training is Your Best Fat-Burning Workout

by JJ Virgin

You see these folks at your gym, huffing away on elliptical machines and waiting impatiently for aerobics classes. What if I told you the right exercise could give you better fat-burning, muscle-building, metabolism-boosting benefits than the hours treadmills and aerobics classes require, in just minutes a day.



I know: it sounds like an infomercial, but I’ve got the science and experience to back it.

What Is Burst Training?
High-intensity interval training (HIIT), also called burst training, involves short bursts of high-intensity-style exercise for 30 to 60 seconds followed by one-to-two-minute recovery periods.

You don’t need special equipment to do burst training. If I’m attending a medical conference and don’t have time for the hotel gym, I’ll find the nearest stairs. You can get those same benefits at your mall stairs. (Sure, you might garner a few stares from curious passersby, but so what?)

See those guys running up the giant hill at your local park? That’s burst training.

Related Article: 7 Ways to Get Motivated to Exercise

How Burst Training Blasts Fat
When you burst, your body creates what scientists call oxygen debt, which it must then work to repay. This recovery requires energy, which your body utilizes via fat oxidation. Literally, you’re burning fat to meet this increased demand.

Sure, you also burn fat while you ride that treadmill, but the lower intensity doesn’t require any metabolic post-exercise repair, so you get limited overall metabolic benefits.

Related Article: How to Prevent a Weight Lifting Injury

Put another way: the more intense your exercise, the bigger metabolic cost you create and more fat calories you burn when you’re done.

Trust me, burst training is intense.

Studies Show Burst Training Superior for Fat Loss
Studies prove burst training is superior to cardio for fat loss. One study in the journal Metabolism, for instance, compared a 20-week endurance-training (ET) program to a 15-week burst-training program. The HIIT group showed a nine-fold greater fat loss than the ET group.

Numerous other studies confirm those benefits. A study in the Journal of Obesity, for instance, found that burst training forces your muscle to utilize more fat both during and after exercise.

Related Article: 7 Steps to Fat Loss

And another study in the Journal of Applied Physiology found that moderately active women burned impressive amounts of fat doing just two weeks of burst training.

Burst Training Optimizes Fat-Burning Hormones
Numerous events elevate your stress hormone cortisol: your boss yelling about your under-performing third-quarter report, lack of sleep, and endurance exercise. Yep, plugging away for hours on the elliptical machine can raise your stress hormones. Two things cortisol does very well are stall fat loss and break down muscle.

Now, here’s the deal. All exercise raises cortisol. Unlike endurance training, though, burst training also raises your anabolic (muscle-building) hormones like testosterone and human growth hormone (HGH).

Related Article: 12 Ways to Make Healthy Choices When Eating Out

HGH is also called your “fountain of youth” hormone. Among its benefits, it boosts immunity, reduces inflammation, and helps you burn fat faster. To maintain optimal HGH levels, get 8 hours’ sleep every night and do burst training.

Ready to Get Started?
I hope I’ve convinced you burst training is the optimal workout for fast and lasting fat loss. The key involves full-out maximum speed for up to 60 seconds.

If you can do burst training over one minute at a time, you’re not doing it hard enough. You need to step up the intensity: you should be breathless after that burst-training minute. You’ll subsequently slow down to a normal pace to catch your breath for one to two minutes, and then repeat.

Lack of time no longer provides an excuse to skip exercise, since you can complete a burst-training workout in about 15 minutes. Which, coincidentally, is about the amount of time it takes for those elliptical-machine loving folks to find a parking place at the gym.

**********************

jj virgin

Celebrity nutrition and fitness expert JJ Virgin is author of The New York Times Bestseller The Virgin Diet.

Featured photo by Greg Westfall



References

Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. Epub 2010 Nov 24.

Talanian JL, et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. J Appl Physiol. 2007 Apr;102(4):1439-47.

Tremblay A, et al. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8
http://inspiyr.com/why-burst-training-is-your-best-fat-burning-workout/