BodyVibe is the ultimate package giving you the opportunity to exercise everyday at Powervibe for 28 days. For £285 you can take part in Power Plate or Spinning Classes’ everyday! Guaranteed to get you into shape for 2012.

By incorporating exercise into your daily routine with regular, fast paced workouts you will ensure that exercise really does become an integral part of your life.

BodyVibe saves you a whopping £195 and with semi private classes, where you will be one of 4 clients, you know you will be taken care of and your goals delivered.

Purchase BodyVibe TODAY!

Call us today on 0207 229 9614 or email appointments@powervibe.co.uk to find out more about this amazing new package.

The first step is to overcome the barriers of tiredness and discomfort, natural for those who are sedentary and have to deal with many commitments throughout the day. Within 60 days, you can feel the first improvements, such as the increase of your physical condition. Believe or not, after a while the body craves movements and seeks new challenges.

Maykon Alvarenga, Personal Trainer at Powervibe, suggests that beginners do 30 minutes of exercise 3 times a week. After three months, the training can increase to 4 or 5 sessions. As the body adapts, you can set up 6 training routines per week. After all, lifting low weights won’t bring you results. I guess we all know,;-‘ no pain, no gain!’

There aren’t any physical activities that are more suitable than any other, subject to your own body’s requirements in terms of prior injuries. The ideal is to combine muscular training with aerobic activity. Another option is to exercise in the form of a circuit, training your muscles with small sessions of aerobic exercise. Taking part in circuit training dramatically improves your fitness level.

So it’s time to stop finding excuses not to exercise! There are 1,440 minutes in one day and you only need 30 to make your life better.

Happy 2012!

The Power-Plate is low impact training therefore suited to anyone regardless of age and fitness level.

Increased Metabolism

Training on the Power-Plate enhances metabolism and intensifies fat burning. This helps to reduce the subcutaneous layers of fat in the usually problem areas.

Cellulite and Cosmetic consequences

Power-Plate massage loosens up coagulated tissues and adhesions, breaks down fat cells and improves mobility of tissue layers. As cellulite is broken down and the connective tissue is reinforced, the skin will improve in depth. Even the facial muscles are trained and collagen fibres are restored.

Improving flexibility

Intense circulation, warming of the muscles and tendon reflexes will enhance flexibility of the body as well as loosening any tension, coagulation and adhesions in body tissues.

Improved Fitness

As the muscle tissue gets stronger, more will be required of all the supply systems in the body, including the heart. This will lead to improved efficiency of all these systems.

Activating Circulation

During Power-Plate training, the muscles pump blood into even the smallest blood vessels up to 50 times per second. This ensures that the cells are provided with fuel very rapidly. As a result, the body will also carry off any waste products much faster, leading to improved regeneration.

Improved Coordination

Because all the receptors in the body are stimulated simultaneously, both inter and intra muscular coordination will improve. Reactions and sense of balance are trained as well, causing an immediate improvement.

Reduces pains in the body

Training on the Power-Plate alleviates symptoms of tight muscles as well as arthritis, fibromyalgia and sciatica. It also promotes relaxation and releases endorphins, leading to a feeling of improved well-being.

IT JUST MAKES SENSE!

My answer to that, is like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to do their job efficiently. So, it is obvious that we should try to combine exercise and a healthy diet. This way, you can improve cardiovascular fitness regardless of the length or intensity of your workout. Remember to keep in mind that it is never too late to benefit from physical activity. Whilst Reading the National Health Survey http://www.medicinenet.com/benefits_of_exercise/page3.htm, I could see that sedentary women 65 years and older who began walking a mile a day cut their rates of death from all causes by 50%. How amazing is that?

I wonder why 64% of men and 72% of women fail to fit in activity on a daily basis?

Keep that in mind and don’t forget to boost your immune system. Winter is here to make the body more susceptible to illnesses.

Maykon Alvarenga

Personal Trainer at Powervibe Studio

“Girls you must read this, go on read it now!” She instructed. The studio was full and I began to read the page out loud. It had a paragraph on the benefits of regular exercise and training on the Power Plates. “Exercising on the Power Plate is very effective for increasing strength, stability and flexibility, as well as improving your circulation and range of motion……bla, bla, bla,”

She said, “Carry on – this is it, this is why I brought this page in for you…” and then I read ”One other added benefit (perhaps this should have been mentioned first,) is that the Power Plate can cause spontaneous orgasms, thanks to the wonderful vibrations it transmits through the entire body. Now that’s reason enough to sign up for a few classes!”

We were all in hysterics, the studio was filled with laughter, and Theresa said her husband couldn’t understand why she has gone from once a week to three times a week – but clearly he does now! Ronnie then went on to take the class, when another member said, “I have been coming for 4 years and still no orgasms, damn!”  The non – stop jokes were unleashed.

Days like these make everything we do so worth – while…..

‘The Second Half of your life’ written by Jill Shaw Ruddock is a great, feel – good read for post-menopausal women.

‘This book will make you want to run straight into the arms of menopause, embrace it and get to the best years of your life – no longer a slave to your hormones. Free at last! Free at last!’ – Ruby Wax

‘Heralded as one of the most important women’s books for decade’ - Liz Hodgkinson, The Lady

1. Get a good night’s sleep – Your immune system needs to rest in order to recuperate. For more ways to improve your sleep go to;- http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

2. Zinc and Garlic – The mineral zinc is essential to help fight colds and provide a boost to a flagging immune system. Zinc and Vitamin C make a great cold-busting duo.

3. Garlic – Garlic helps to ease chest complaints, and a small amount taken daily may also reduce the frequency of colds and flu.

4. Be joyful at least once a day…..laugh, have fun and smile. These little pick me ups also help to boost your immunity.

5. Keep on moving – Especially in the winter months, we need to regularly exercise and keep our circulation going.

6. Wash your hands – Most cold and flu viruses are spread by direct contact as the germs can live for hours. Always carry hand sanitizers with you and use regularly.

7. Drink plenty of fluids – Water flushes our system therefore washing out the poison as it rehydrates you.

The workshop taught us that by creating our own luck we would automatically be improving our physical and mental well-being.

Here are five ways to boost your mental health and increase your own happiness:

1. Get Active – Find an activity that you enjoy doing and make the time to fit it into your life.
2. Give to others – This can include even the smallest thing such as a smile, a kind word or volunteering for a charity or community group.
3. Connect with yourself – spend quiet quality time on your own, getting in touch with your spirituality. We need to practice silence and try not to react to situations happening around us. One great way to help you achieve this is through meditation.
4. Take notice of your feelings, thoughts, body and the whole world around you – This can be called ‘mindfulness’. Sometimes we become so stressed with our lives, we fail to notice what’s happening around us and forget to enjoy the moment.
5. Connect with people around you – This includes your family, friends, colleagues and neighbours. Spend time developing these relationships.

Tiredness and low mood can be associated with anemia, a condition caused by low blood iron levels. To improve your iron levels, it is important to eat not only foods that are rich in iron, but also vitamin C, which helps your body absorb iron from other foods. To make sure you are getting your sufficient iron intake, eat foods such as red meat, poultry, fish, dark green leafy vegetables and dried fruits. Dried fruits such as apricots, dates and raisons do contain significant amounts of iron because nutrients are concentrated in dehydrated fruits.

A deficiency in Omega-3 fatty acids is also linked to depression and a negative outlook on life. Omega-3 acids are found in oily fish such as sardines, salmon, mackerel and seed oil, and are well known for being good for the heart. However, they are equally beneficial for the health of our brains and the state of our emotions.

Folic Acid can positively influence mood and other deficiencies and are found in foods such as potatoes, leafy vegetables, fortified cereals and bread.

Many people find themselves reaching for chocolate to ease a bad mood, and this is in fact no bad thing. Research has shown that chocolate contains many chemicals which help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine. To increase the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps on the production of endorphins, but they are high in mood-enhancing flavonoids too.

Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are packed with mood-lifting nutrients to help put a smile on your face. Bananas are a great source of tryptophan, an essential amino acid which boosts serotonin levels. Furthermore, they are rich in magnesium and vitamin B6 which can help you to relax and relieve depression.

Eating nuts (especially walnuts) are the perfect good-mood snack food, offering the combined mood-boosting properties of Omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9); the deficiency of which has been linked to depression.

To boost your mood keep hydrated and swap alcoholic tipples for low non-alcoholic alternatives such a spritzers or fruit juices.

What do I need?

• Half a ripe of avocado
• 1 to 2 bananas
• 4- 5 fresh or frozen strawberries
• Splash of nut milk
• Pinch cardamon
• Pinch allspice

What do I do?

Blend all together until smooth

Yummy yummy in my tummy…

Abdmonial fat is usually linked to not enough exercise and poor diet. Losing that abdominal fat is the 1st step to a flat stomach! Time to begin to begin regular exercise and follow a balanced diet. Eg: whole grains, vegetables, nuts and lean meat. Eat regular meals and drink plenty of water throughout your day.

2. Get the heart pumping.

One of the keys to burning fat is steady cardio vascular exercise 3 x per week for minimum of 20 minutes, will start to burn away the fat and reveal the muscles that lie beneath.

3. Interval training.

Combining hard work with rest periods allows you to train harder for longer! Try 1 minute quick running with 1 minute walking for 20 minutes. The rest period brings your heart rate down allowing you to pick it up again for your hard work. The perfect way to burn fat and increase metabolism.

4. Work the core.

As you are burning the layer of fat from your abdomen with interval training, it is important to firm up the abdmonial muscles underneath at the same time. That way, when the fat goes, the abs will show through.

5. Ask for help when you need it.

Do you need some help? Have you trained for a long time and have stopped seeing results? Do you have questions that you have no idea what the answer is? How important are your goals?

Let us help you. Use our contact form today to get in touch. We will happily try to answer your fitness questions remotely over the social world!