Flex Lifestyles Blog

Stretching - Learn how to stretch correctly for increased flexibility

2011-01-17T03:06:00.000-08:00

From the time we were kids, our gym teachers and coaches told us to stretch. Since then there have been many studies published about stretching. Each one answers the questions of when - before or after exercise, how long - for each muscle and total amount of time, and what type you should do to get optimal performance. A lot of the results are contradictory, but this should come as no surprise, as this is what often happens with research. There are different controls, variables, and situations, and therefore different results. And, not everyone defines optimal performance in the same way. Some researchers are focused on strength, others on speed, and still another group on endurance.

However, all fitness professionals agree that flexibility is the range of motion within a joint and it is enhanced by stretching. There are several types but most can be grouped into one of two categories: dynamic (active) or static (passive). Simply put, dynamic stretching involves motion and passive does not.

Two examples of dynamic stretching are active and ballistic. Active is when you keep a position without assistance. For instance, if you were to stand on one foot with your leg straight but not lock your knee, lift the other leg in front of you parallel to the floor, and not move or sway without help. Active stretches are usually difficult to hold for more than 10 or 15 seconds.

Ballistic is a bouncing and repetitive motion. It forces you into an extended range of motion when the muscle has not relaxed enough to enter it. An example would be if you were to stand with your legs straight but not lock your knees, bend at the waist, touch your toes, bounce back up, and repeat. While there are different philosophies about both the effectiveness and safety of this type of stretching, many believe it should only be used by professional athletes or while supervised by a trainer. If performed incorrectly, injury could result.

Static stretching is when you stretch through a muscle's full range of motion while the body is at rest. You generally hold the position 10-30 seconds, relax for a few seconds, and then repeat several times. Slight discomfort could be experienced during the stretch, but pain should not. An example is if you were to stand with your legs straight but not lock your knees, bend at the waist and hang comfortably in the down position without bouncing.

One type of static stretching is passive stretching. Using the example above, if you were to have a trainer help you to hold that position, it would be passive.

The benefits of stretching go beyond directly affecting your ability to exercise. They positively impact the activities of daily life. Your improved flexibility will make lifting grocery bags, tying your shoes, and gardening easier. A broader range of motion in your joints will aid in balance, and reduce the chance of you falling. Stretching also relieves stress, and improves circulation which can quicken recovery of muscle injury.

It is important to note that if stretching is performed improperly, you risk injury. Common incorrect practices are stretching until it hurts, holding the position for too long (for instance 5 minutes), or doing so vigorously. And, not to state the obvious, but you should always continue to breathe while you stretch. It seems somewhat comical to mention this, but you would be surprised at how many people hold their breaths. Be smart and use common sense. If you need additional guidance, ask a qualified trainer or physician.

By Sharon Chamberlin

How to Gain Weight - 5 Tips for Gaining Weight and Building Muscle Mass

2011-01-17T03:05:00.000-08:00

Are you struggling trying to pack on a few solid pounds of lean muscle mass? If you have been working out hard in the gym and you're still not gaining any weight, then this article is for you. There are a few key things you need to focus on to optimize your workout routine and diet plan in order maximize your muscle building efforts. Here are the top 5 tips for gaining weight and packing on slabs of muscle!

How To Gain Weight - Tip #1
Eat more calories. Nutrition is the key for adding mass to your body. If you want to grow, you need to eat, eat and eat some more. Stick with nutrient dense foods and make sure to eat every 3 hours throughout the day. If its hard for you to eat that many calories, try to add a few high protein shakes along with 2-3 tbs of natural peanut butter and milk. The easiest way to add calories to your diet is through healthy fats like olive oil, nuts and peanut butter.

How To Gain Weight - Tip #2
Use basic mass building exercises. In order to grow, you should be using mutli-joint basic exercises like squats, deadlifts, bench press and military press. By using these mass building exercises, you will be forcing your body to make it grow. Go as heavy as you can on these and stick with a rep range of 6-8 for mass building.

How To Gain Weight - Tip #3
Rest for growth. If you want to gain weight, cut out all cardio and extra activities. Lift heavy and then be lazy and let your body recover and grow. Your body should be focused only on growth and nothing else. You should be getting at least 8 hours of sleep per night to allow maximum REM sleep and spur recovery and growth.

How To Gain Weight - Tip #4
Include protein at each meal. You should include a lean protein source at every meal. Your muscles need protein. You need the amino acids that comprise the protein we consume to repair, maintain and facilitate growth in muscles. Protein is also used in a host of other ways by the body, specifically by enzymes, blood and other cells. Adding protein at each meal will generally reduce the glycemic index of the meal. Focus on getting at least 1 gram of protein per pound of body weight. So, if your weight is 175 lbs, try to eat at least 175 grams of protein per day.

How To Gain Weight - Tip #5
Maximize the post-workout window of opportunity. Always eat a post-workout meal consisting of a high quality protein and a high glycemic carbohydrate. After your workout is the ideal time to spike your insulin levels and re-supply your body with glycogen. A great post-workout meal consists of 2 scoops of high quality whey protein powder (I recommend Optimum Nutrition) and about 35-50 grams of carbs coming from either dextrose or maltodextrin. MRP's like Myoplex or MetRX work great in this situation. Liquid meals are great after your workout because you don't have to deal with the heavy digestion which real foods takes. The goal post workout is to maintain a prompt digestion rate so nutrients can transport swiftly and efficiently to our muscles.

By Kris Bierek

5 Top Foods for a Flat Stomach

2011-01-17T03:01:00.000-08:00

Dreaming of a flat stomach? The good news is your dream may not be too far away. Whether you’re hoping to blitz away a muffin top or are battling with bloating, your diet is integral to shaping up this problem area. Start eating your way to a trimmer waistline with these top 5 foods for a flat stomach.

Flax seeds
Flax seeds (often referred to as linseeds) are nutritious seeds packed with monounsaturated fats (MUFAs) - which are actually a lot more diet-friendly than they sound. Monounsaturated fats, unlike saturated fats (the "bad" fats found in junk food), not only lower cholesterol levels but they can also help to reduce body fat. Liz Vaccariello, author of The Flat Belly Diet, advocates these healthy fats for those wanting to specifically target belly fat.

Not only will these super seeds tackle love handles, but they are great for those suffering from bloating. Flax seeds provide high levels of fibre and can help to keep the digestive system running smoothly, helping to banish bloating, constipation and other digestive problems. Try adding a tablespoon of freshly ground flax seeds to your morning cereal, lunchtime salad, or homemade smoothie to start enjoying their belly-flattening benefits.

Berries
Blackberries, blueberries, acai berries... what do these fruits have in common? They could all help you to squeeze back into your skinny jeans. Studies have suggested that those wanting to lose their belly fat should opt for fruit that is blue or red in colour (such as cherries, red grapes and many types of berries). In fact, it is the chemicals that are responsible for giving these fruits their colour (anthocyanins) that, according to recent research, also burn abdominal fat.

Yoghurt
Not only is yoghurt low in fat and calories, so good as a weight loss food, but many yoghurts also contain active cultures (probiotics) which promote the growth of good bacteria in the gut and help with digestion, excess gas and bloating. Yoghurt is luckily easy to fit into any diet plan as part of a meal or a snack between meals. You could also try combining natural yoghurt, berries and flax seeds in a morning smoothie or bowl of cereal, getting you off to a great tummy-trimming start before you even leave the house.

Whole grains
Whole grains are great for weight management and shedding those excess pounds. Not only are they a low-fat source of slow-release energy but, due to their high levels of fibre, they will help to regulate the digestive system and also keep you feeling fuller for longer. Eating whole grains also helps to lower levels of cortisol (the stress hormone) and insulin in the body, both of which encourage fat to be stored around the belly.

Many people, however, instinctively opt for wheat as their primary source of whole grains, which is often not the best choice. Not only is wheat difficult to digest - which can cause bloating in some - but it is better to eat grains in their natural form rather than as a processed flour. Good alternatives to try are brown rice, oats, buckwheat and spelt. Quinoa - although technically a seed - is also a nutritious alternative that can be used in the place of grains such as pasta and couscous.

Water
While it's not technically a food, a lack of water in your diet could be the one thing still standing in your way of a flat stomach. Bloating is something that affects many women and the problem is often worsened - or even instigated - by a lack of fluids in the system. Drinking water will help to flush toxins out of the system, curb hunger, improve the digestive system and reduce fluid retention, all of which will leave your stomach looking flatter.

If you are aiming for a flat belly, it is important to drink a minimum of eight glasses of liquids a day. Although this does not have to be water, it is best to go for liquids that are still (fizzy drinks can cause bloating) and low in calories. If you don't fancy plain water, a good alternative is green tea - which is also rumoured to have fat burning benefits - or fennel, dandelion or peppermint teas, all of which can combat bloating.

10 Ways To Control Portions - Eat Smaller Sized Meals & Foods

2011-01-17T02:59:00.000-08:00

Why do I want to control portions? Because it seems everywhere I go, meals are supersized! From fast food to sit downs, restaurants have gone large. Here are some tips to keep you full and healthy.

1. Purchase a Scale
Go to a health food store or grocery store and purchase a scale. You can use it to control how much food you are getting to make sure you are getting enough and that you aren't getting too much.

2. Measure Your Food In The Palm of Your Hand
For most items, a good portion size is in your hand. The palm of your hand is a good measuring tool. I know, putting a piece of meat in your hand is gross, so simply eye ball it. If you're not sure, err on the side of too small versus too big.

3. Decide To Take Home Half Your Meal
Most restaurants serve large portions, so separate about half to take home with you for the next day. To make sure your hunger is satisfied, order a salad and/or a sensible appetizer and eat it before your meal arrives.

4. Bring Your Own Meals
Whenever possible, pack your own meals for the day. That way, you can avoid eating out and the usual large portions involved at restaurants.

5. Pack Meals In Smaller Containers
The larger the container, the larger the portion. Instead of one large plastic container, use a few small ones to pack your meals. Not only will you eat less, you'll have less stress on your body from carrying all those large containers! I know I did!

6. Eat A Kids Meal
Kids meals at restaurants are usually smaller and often include healthier options. So, eat like a kid!

7. Purchase Healthy Pre-Packaged Meals In Small Sizes
At the grocery store, purchase a smaller sized healthy pre-packaged meal. Avoid supersizing at the market and instead purchase a smaller meal that will curb your hunger. To determine whether it is healthy or not, look at the nutrition information panel. Be sure to check the daily value and the actual portions per package. Sometimes the information can be skewed depending on that so read carefully.

8. Avoid Eating Seconds
Take your leftovers to your friends, family or leave them on the table. If you feel hungry after eating, take some time before deciding on whether to eat another portion. Often the sensation to eat again will disappear. You'll avoid over eating and over indulging.

9. Share Half Your Meal With a Friend
If you are eating with someone, split a meal. You can share an appetizer and an entrée with a friend and satisfy your hunger without over eating.

10. Drink Water!
Thirst can be disguised as hunger so make sure you are incorporating lots of water in your day. When working out, make sure to drink water before, during and after your sessions.

By Nell Ellis

Interview COMING SOON! ITS DONE NOW... Uploading soon!

2010-07-19T12:41:00.000-07:00

Mark Riddington's Interview is now DONE!

The Flex Online Team will be uploading it shortly!

Keep checking back, Mark is exceptionally inspiring!

There is just NO excuse for not getting in shape!

Get yourself into Flex where Mark trains and speak to the team about taking your fitness to the next level!

Interview Coming SOON!

Flex Lifestyles Team

Exclusive Interview COMING SOON! Mark Riddington, Bodybuilder Secrets!

2010-06-28T06:22:00.000-07:00

COMING SOON!

EXCLUSIVE INTERVIEW!

Watch this space for an exclusive interview with Mark Riddington, an amazing body-builder who doesnt let ANYTHING stand in the way of him living a full life, despite having his left leg amputated below the knee!

Our Flex Roving Reporter will be interviewing Mark to get behind the scenes to discover the secrets to his success! COMING SOON! Keep checking back to listen in!

For more info visit : http://www.amputeesinaction.co.uk/0118.htm

Mark's Brief Background

In June 2007, in an accident at work, Mark trapped his foot which resulted in him having his left leg amputated below the knee in September 2007. After leaving hospital at the end of November 2007 he tasked himself to walk as soon as possible and achieved this by Christmas of the same year.

Mark showed true grit and determination with regaining mobility and to this end has continued to participate in the sports he enjoyed before his amputation namely swimming, running and weight training. His other hobbies are three wheeled motorbiking, socialising with friends and family and trying new ventures.

So there's no excuse in fitting in exercise!

Mark trains at Flex for his shows and so we hope to see you there too!

The Flex Team

Swap Popcorn For Fruit Salad Says Film Boss

2010-06-21T06:06:00.000-07:00

A top film boss has called for cinema chains to swap popcorn for healthier snacks like fruit salad and yoghurt.

A tub of buttered popcorn can have up to 1,100 calories in it.

Michael Lynton, head of Sony Pictures, told cinema owners they should be offering healthier snacks to help fight obesity and give audiences a broader range of food choices.

He said: "I don't mean close the window for popcorn, soda and candy. Audiences love them and should always be able to buy them at your theatres".

"I can almost imagine the Romans eating popcorn and drinking Coke at the Coliseum 2,000 years ago."

The average cinema bucket of buttered popcorn has 76 grams (2.6oz) of fat - the equivalent of six McDonald's cheeseburgers - and 1,100 calories.

According to Mr Lynton, healthier food selections suggested by cinemagoers included fruit salads, vegetables with dip, yoghurt, granola bars, baked chips and unbuttered, air-popped popcorn.

However, Mr Lynton admitted that old habits might die hard. He said: "I don't think giant tubs of spinach or broccoli is a good idea".

"And nobody wants to eat cauliflower while watching Spider-Man, or drink a 40oz cup of prune juice."

Last month Tim Smith, the chief executive of the Food Standards Agency, called for filmgoers to be told how many calories there are in the popcorn, ice cream and fizzy drinks and for them to be available in smaller portions.

Deirdre Flynn, spokesman for the Popcorn Board, a non-profit organisation funded by US popcorn processors, said: "If you ask most consumers what they consider the number one movie snack, they will tell you it's popcorn.

"Popcorn and movies have gone hand in hand since the early 1900s."

Resource: Sky News Health
http://news.sky.com/skynews/Home/Showbiz-News/Cinemas-Should-Offer-Healthier-Snacks-like-Fruit-Salad-Instead-of-Popcorn-Says-Top-Film-Boss/Article/201003315575244lpos=Showbiz_News_First_Health_Article_Teaser_Region__4&lid=ARTICLE_15575244_Cinemas_Should_Offer_Healthier_Snacks_like_Fruit_Salad_Instead_of_Popcorn_Says_Top_Film_Boss

PS - If you love your popcorn - why not drop into Flex to work off those sweet treats! You can find us HERE just a few steps away from the Odeon Cinema in Uxbridge:

Flex Lifestyles Health Club
Stage Door,
233 High Street,
Uxbridge,
Middlesex
UB8 1LE
www.flexlifestyles.co.uk
Tel: 01895 271 217

2010-06-16T13:11:00.000-07:00

If You Are BORED Of Your Usual Routine...

If you have been working out at Flex all week and you want some time out but still want to stay in good shape, why not try your hand at a new skill and get fit at the same time? Rock climbing lessons?

Going on holiday?

Why not take a run on the beach at sunset to keep that body buff and beautiful for when you get home to show off your tan in the gym!

Havent got a baby sitter while you get fit? Take to the pavement with your buggy! A fantastic way to get fit!

Mums and dads all over the world are taking to the pavements in the Summer evenings out in the parks, countryside - the great outdoors with their children securely strapped into their buggy as they get fit!

Come into Flex first thing before work to get the workout over and done with before the heat kicks in! Then enjoy the rest of your time in the Summer sunshine with friends or with loved ones! Make the most of your time!

You deserve it!
Many parents get together to enjoy this phenomenon although its not for the faint hearted! These yummy mummies and dishy daddies are very physically fit to be able to speed walk around the bumps and gradiants of the local country parks!

Some are extreme athletes who take their buggy exercises very seriously!

Of course this shouldnt stop you donning your trainers and gripping the grass at a brisk pace either since getting 30 minutes per day of sunshine minimum is a great health benefit - seratonin release - the happy hormone as this is the recommended minimum time to spend in the sunshine to feel better. Of course when outside in the sunshine, be sure to protect yourself and your little ones from sunburn using kiddies sunblock and a good SPF for yourselves. Enjoy the sun in safety!

Or why not get out on your cycle together at the weekends? After all that hard work during the week at the gym - you might just want to go out on a leisurely bike ride with the family - a great family fun day out and still getting your exercise quota!

Be sure to stay safe on the roads. Always wear a safety helmet and lead by example.

Another great way to stay in shape is to get out in the garden with your children's hula hoop! Great exercises for the waist!

How about on the rebounder to bounce your way to fitness and health?

Whatever you do, make it FUN! When exercise is fun, it doesnt feel like exercise any more!

Dance your way to health too! Put on your favourite music on your ipod and away you go! Just GET MOVING!

So, if your routine at the gym during the week is stagnating, why not even speak to one of our Flex Lifestyles Team to see how we can PERK UP YOUR PROGRAM to give you that extra boost that you might need during these next few Summer months!

Martial Arts is another great way to get in shape, meet new friends and get into a unique routine!

Visit our sister site for further information:http://www.flexlifestyles.co.uk/martialarts.html and no it doesnt get physical or fighting - we at Flex uphold a non-contact Martial Arts School of self-defence only.

After all, sometimes you dont want to go outside where the crowds are, the gym can be a great place to get away from it all for some special ME time!

Feelin HOT HOT HOT! How To Keep Your Fitness Routine ALIVE!

2010-06-14T15:40:00.000-07:00

It can become really hot and humid over the summer months depending on where you live. So how do you keep your fitness routine going during this hot and sticky time?

If your fitness routine was primarily performed outdoors see if you can change the time of day you exercise. Is it possible to fit it into your schedule before the sun is up, this way you can enjoy the cool freshness of the morning air. If not how about later into the evening, once the sun is setting?

If you cycle you can always set up an indoor cycle mount for those extremely hot conditions and quickly take your bike off and back outside when the humidity has passed.

Another option would be to take your routine inside or if not possible, how about doing something totally different during the summer months?

Instead of walking or running, take up Zumba at Flex! This is a great way to keep your fitness routine fresh and interesting. Or maybe you can take in a few swimming lessons or join an aqua fit class. There is nothing as great as giving your body some new muscles to work.

If you love what you do and don't want to change things then there are some easy things to do to avoid getting sunburnt or having to deal with sunstroke.

• Try to stay out of the sun if possible
• Use a protective sunscreen
• Drink extra water while exercising
• Allow your body to cool down slowly - no jumping into a cold shower while your body is overheated
• Exercise at a slower rate and intensity

Always make sure you are giving your body enough nutrition especially before and after you exercise. Feeding your body is going to give you the endurance to continue with your routine during warmer than normal periods.

Wear clothing that allows your body to breathe; you don't want to be breaking a cold sweat out in the heat. The same goes for your shoes, make sure your feet won't overheat and cause blisters to form. They do not look good for the Summer!

It might be a wise idea to invest in a heart rate monitor so you can really see how your body is dealing with the heat and adjust your routine accordingly.

By taking precautions you can still keep your fitness routine going, you just need to be willing to make some adjustments when necessary.
Article Source: http://EzineArticles.com/?expert=Paul_Langford

Imagess: Google Images

Get Out Of Your Pit To Get Fit! Maximise Your Metabolism!

2010-06-10T11:20:00.000-07:00

Forget The Snooze Button If You Want To Burn Up
To More Fat For Summer!!

Love Handles Love A Snooze Button!

Read About The TRUE Benefits Of An Early Morning Workout! This May Have You Springing Out Of Your Pit In Record Time! A Season To Be Cheerful! THE SUMMER HAS LANDED!

Light mornings can make it easier to roll out of bed...

1. Start Exercising first thing in the morning

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day.

Here's Why:
During the day your body's main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do you'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight.

If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day.

If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts.

The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you'll look better – whatever your weight is.

2. Eat Breakfast
Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you'll give your body the perfect 1-2 combination to jump start your metabolism.

Eating breakfast in the morning is what gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Keep that FIRE BURNING WITHIN!

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace?
By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

1. Workout for at least 30min after waking up in the morning
2. Eat a healthy breakfast
3. Burn fat & lose more weight during the day

Use these 2 tips to reveal that six-pack, fit into that dress or those pants for an upcoming event like a wedding or reunion, or to impress that your spouse or co-workers. Whatever your fitness goal is these 2 tips above will surely help you reach them.

Enjoy!

ARTICLE SOURCE: http://www.MaximizeYourMetabolism.com

Playing Keepy-Uppy With Your Health Goals? Or Fallen To The Ground Like A ...

2010-06-08T06:06:00.000-07:00

Its time for some Monday Motivation exercises! To STREEEEETCH your glorious imagination! (Mental muscles need FLEXING too!). We at Flex believe in having a STRONG mindset to MATCH the physical body!

Football is not really my thing - I can tell you straight (oh OK I just dont get the offside rule - I will admit it!) however, when the whole world begins to go England crazy, you cant help but join in! If you cant beat them, join them I say! I really catch the FIFA FEVER!

Well it got me thinking, am I on the (fitness) ball? Am I playing keepy-uppy (like ROBBIE here) with my health goals or have I just let them fall to the ground like a sack of spuds?

You see there is no substitution for stopping at HALF-TIME and reviewing where you are at with your fitness goals! Be honest - are you on the pitch or off the pitch? Are you even in the playing fields when it comes to your health goals? GET OUTSIDE IN THAT FRESH AIR! Come down to Flex and join our ACTIV8 8 week program!

Have you backbenched your holiday dream body? Bronzed Bikini Babe / Six Pack Stud? There's still TIME!

Ask yourself:

1) How can you KICK - start some BRAND NEW HEALTH GOALS for the rest of the year?
2) When will you create at least a HAT TRICK of new FITNESS action steps?
3) Moving into action helps DEFEND and uphold your new fitness goals!
4) RED CARD old eating habits that do not serve you!
5) Be your own referee and be fair on yourself - don't give yourself a hard time - give yourself a good time & get yourself down to Flex! Life is for LIVING! FEEL ALIVE!

So, just like footballers keep fit and exercise constantly to be in the best physical shape possible, remember to keep your mental muscles fit and healthy by exercising your mind regularly - by adding vibrant HEALTH GOALS that will excite you when you shout BACK OF THE NET! GET IN THERE! THE WORLD CUP TROPHY SUMMER HAS LANDED!

To your continued health success for 2010!

FlexLifestyles In-House Writer

The Real Truth behind Organic Foods!

2010-06-07T14:25:00.000-07:00

The Real Truth behind Organic Foods!

(Source: http://www.thedietsolutionprogram.com/content/2010/05/the-real-truth-behind-organic-foods/)

Many people are unaware of what organic food really is. It seems that everywhere we go now, someone is promoting something that is “organic”. Are these foods worth your time and money?

It almost seems like some people are afraid of organic food. Could this be possible? Are people afraid that eating one morsel of organic food is going to somehow instantly initiate them into the organic food cult where you’re only allowed to wear sandals made from tree bark and deodorant is prohibited?

I swear I have had people say to me “Well, you can’t be that organic because you wear make-up and you don’t smell.”

What? That’s not what organic means at all! All it means is that the food or the product has been grown the way mother nature intended: without the use of chemicals, pesticides, herbicides and fungicides. In other words, naturally!!

Are some people afraid of the price? Organic does not automatically mean “break the bank”. Many times when I compare the price of the organic food versus the conventional food, they are only a few cents different. In the case of the bag of organic carrots I bought today for my lunch, they were the exact same price as the conventional ones. Imagine that!

What exactly is Organic Food?

Organic food is food grown or raised without the use of synthetic (chemically formulated) pesticides, herbicides, fungicides, or fertilizers. This method of farming allows foods to grown in nature as they were intended. Consider that conventional farmers in the United States spray 2 billion pounds of pesticides a year on crops to compensate for poor farming practices. Do you know where those pesticides end up? In our food supply!

Aside from pesticide contamination, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83 percent of the nutrients of organic produce. Studies have found significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops.

Buy organic foods “selectively”. The following foods have been shown to have the highest levels of pesticide residue, so they should really always be purchased organic:

Fruits:

Peaches
Apples
Strawberries
Nectarines
Pears
Cherries
Red Raspberries
Imported Grapes

Vegetables:

Spinach
Bell Peppers
Celery
Potatoes
Hot Peppers

Animal products

*Always look for animal products (meats, poultry, and dairy) that have no added antibiotics and growth hormones. Ingesting meats that have been injected with these harmful substances is equivalent to eating the hormones and antibiotics themselves. Very dangerous!

These foods tend to be lower in pesticide levels so can be purchased conventional if necessary:

Fruits:

Pineapples
Plantains
Mangoes
Bananas
Watermelon
Plums
Kiwi Fruit
Blueberries
Papaya
Grapefruit
Avocado

Vegetables:

Cauliflower
Brussels Sprouts
Asparagus
Radishes
Broccoli
Onions
Okra
Cabbage
Eggplant

There's no SUBSTITUTE. Activ8 Your New Life NOW

2010-06-03T08:09:00.000-07:00

http://twitter.com/flexlifestyles Tweet:

What Have You Got To Lose?

Join Us On Our Activ8 8 wk program!

Call 01895 271 217 or email info@flexlifestyles.co.uk

SUBJECT LINE "ACTIV8INFO PLEASE" TODAY!

What have you got to lose? TELL US!

Nothing to lose by picking up the phone for a no obligation chat with one of our team!

DO IT NOW. Why waste another second? What have you got to lose?

FlexLifestyles Activ8 Team
Everything to GAIN except weight!

We Are On Facebook & Twitter! Follow Us & Find Us! Optimum Health Advice From The Flex Fitness Team

2010-05-29T03:43:00.000-07:00

(Click the text LINKS)

TWITTER:

FOLLOW US HERE: www.twitter.com/flexlifestyles

FACEBOOK:

FIND US HERE: http://www.facebook.com/people/Flex-Lifestyles/673916392

World Cup Warm UP! Do You Warm Up Before Exercise?

2010-05-28T05:16:00.000-07:00

Football Warm Up

The warm up is vital before any game of football, or indeed any training session, in order to avoid injuring oneself. Football is a game that regularly places considerable strain on the joints and muscles and therefore it is extremely important to complete a thorough warm-up regime. Its worth is reflected in the series of drills devised by the best coaches over the years to get the team ready.
Technique
Before starting any sport your muscles are cold and subsequently prone to being overstretched in any drastic bodily movement. Such movements are repeated continuously in any game of football; an overstretched leg in a tackle, or a quick 360º turn to evade an opposition player.

The aim of a warm-up is to gradually warm the muscles, avoiding any drastic movement of the limbs. After that, the objective is to statically stretch the muscles in preparation for the type of movements that you will do during the game. Stretches may therefore be quite different for a forward compared with a defender or, indeed, a goalkeeper.

A warm-up must be initiated by a gentle jog, probably in an area of 15-20 yards, maintaining a normal, gentle stride pattern. Later on in the warm-up this stride pattern can be varied. Common to most football warm-ups are the following running exercises that begin to stretch and to prepare the joints for the changes in pace that are frequent in any game of football:

High Knees
To stretch the hips and stabilise the strength of the muscles and tendons around the ankle joints that are particularly vulnerable to injury in football. This exercise requires the lifting of the knees in turn as you run until the thigh is in a parallel position to the pitch.

Calf Walk
To flex and strengthen the lower leg and achilles area, that is very vulnerable to injury. As you take each step, extend the ankle.

Lunge Walk
This exercise is used to loosen up the hips and involves moving the legs in a long and exaggerated stride pattern in time with the arms. The torso must be maintained straight and erect.
Sideways Running
The aim of sideways running is to stretch out the hip and inner thigh area, that are frequently over-strained in football.

Backwards Running
Running gently backwards helps to prepare and strengthen the quads and calf muscles for rigorous working during the game.

Such striding warm-up exercises can be followed by static stretching to isolate individual muscles such as the hamstring or calf, all of which require individual attention.

Very young players will probably not require such a rigorous stretching workout - some light running at varying speed levels should prove adequate. However, older players must warm-up and stretch as thoroughly as possible to avoid those pesky injuries that keep you on the sidelines.

If you would like to read more, the source where this article came from is:

http://www.talkfootball.co.uk/guides/football_warm_up.html

The Importance Of Exercise!

2010-05-23T10:40:00.000-07:00

There are all kinds of reasons why many of us find it hard to start exercising - our day-to-day lives require a lot less physical activity than in our grandparents' or even parents' day, most of us own cars and rely on them to get around, and more and more people spend hours sitting in front of computers.

The Excuses!

The pressures of home and family life can also mean it feels as if there's little time left to fit in exercise. It's certainly tough to get started.

So, it's worth thinking about what you gain from regular exercise and making even a partial improvement to your fitness.

Physical inactivity is an independent risk factor for coronary heart disease - in other words, if you don't exercise you dramatically increase your risk of dying from a heart attack

Conversely, exercise means a healthier heart because it reduces several cardiovascular risks, including high blood pressure

Being physically active can bolster good mental health and help you to manage stress, anxiety and even depression

Regular exercise can help you achieve and maintain an ideal weight, which can be important in managing many health conditions, or may just make you feel happier about your appearance

All exercise helps strengthen bones and muscles to some degree, but weight-bearing exercise, such as running, is especially good in promoting bone density and protecting against osteoporosis, which affects men as well as women

Different exercises help with all sorts of health niggles, such as digestion, poor posture and sleeplessness, and physical activity can be beneficial for a range of medical conditions, from diabetes to lower back pain

Don't Be A Statistic

There are lots of positive reasons for getting fitter, including meeting new people, discovering new interests and generally feeling better, but if you need to be scared into doing more exercise, consider the following:

On current trends a third of men will be obese by 2010, according to a 2006 Department of Health report

Between 2003 and 2006, obesity in adults rose by nearly 40 per cent

The picture is just as worrying for youngsters - by 2010, it's predicted 22 per cent of girls and 19 per cent of boys between the ages of two and 15 will be obese, with girls under 11 at particular risk

Obesity is responsible for 9,000 premature deaths a year in this country, and is a major contributory factor to heart disease

Coronary heart disease (CHD) is still the leading cause of death in the UK, accounting for about a fifth of all deaths, according to the Office for National Statistics

About a third of deaths caused by CHD are among people aged under 75

Keep Mobile

Almost half of adults in the UK will be aged over 50 by 2020. We tend to assume the benefits and pleasures of sport, exercise and fitness are only for younger people, but think again. The rewards of improved fitness later in life can be great – both for your health and social life.

Statistics show activity levels decline steadily with age, and by their mid-50s few people take regular exercise.

But regular activity is especially important as you age because it has beneficial effects on conditions such as diabetes and cardiovascular disease, and helps you maintain mobility and mental well-being and, consequently, your independence.

There's no reason you should give up the sport you love just because you're getting older. There are plenty of exceptions to the statistical trend of decreased activity as we get older – at clubs up and down the country, for example, there are runners in their 50s, 60s and beyond whose fitness puts people 20 or 30 years their junior to shame.

And even if you weren't especially active or sporty at a younger age, it's never too late to start. Male or female, single or with a partner, there's lots you can do, and enjoy.

Some of the health benefits you'll get are the same as younger people, but there are things that are of particular benefit as you get older:

More energy - exercise makes you feel more energetic, while sitting around not doing much makes you feel sluggish and unable to do anything

Improved sleep - your body and mind feel as though they've done something and are ready for rest at night

Stable weight - regular exercise helps to keep you at a healthy weight

Improved circulation and lower blood pressure

Delayed ageing - keeping active strengthens your muscles, joints and bones as well as helping with mobility and balance, important as it helps to prevent falls, which are the leading cause of injury and death for the over-75s

On top of the health benefits, exercise can be an excellent way to meet new people, whether it's at a gym, a rambling or running club, or just people you meet while walking the dog.

SOURCE: BBC HEALTH http://www.bbc.co.uk/health/treatments/healthy_living/fitness/motivation_why.shtml

FIFA = Flex-Improves-Fitness-Ability! Protect Yourself from FIFA FEVER!

2010-05-21T16:12:00.000-07:00

Don't Want To Catch FIFA FEVER?!
Stay Healthy & Protect Yourself By Joining Us
In The Gym!

F LEX
I MPROVES
F ITNESS
A BILITY!

See our next post relating to how you can spend your time wisely while everyone else has caught the World Cup Fever!

Join us in Flex for a Class, Martial Arts, Zumba, Personal Training, Cardio, Core Strengthening!

Have A Chat With Our In-House Personal Trainers For Basic Training Advice, Tips & Ideas On How To Improve Your Fitness Ability!

So if FIFA Fever is not something you want to catch! Stay healthy and protect yourself by getting in FLEX!

Flex - Improves - Fitness - Ability! The new F-I-F-A!

Find Your Own Fever Pitch On Our Cutting Edge Technology Step Machine!

See You There!

FlexLifestyles Team

-oO0Oo-

World Cup Fever.. Football Widow? Here's how to make the best of it!

2010-05-21T15:22:00.000-07:00

~~ CALLING ALL FOOTBALL WIDOWS! (MALE AND FEMALE!!!!) ~~

It’s That Time Again! No, Not Christmas Yet Thank God… No Its…

World Cup Fever! Love It Or Loathe It, The World Cup Is Landing SOON on a screen near YOU!

MSN CLIP ART

I know many wives are dreading this time of the year but don't fret. It doesn't have to be the pits. You can survive this with a little modification of your thoughts!

Instructions

Things You'll Need:

Patience
Compassion
Friends
Perseverance
A little cash wouldn't hurt

Step 1

First understand it's usually a man thing. You can't change it. It's just one of those things. It happens every four years! It doesn't get any better. Just learn to accept they are just doing what comes naturally. Don't sulk, it will be alright. It's OK for your mate to have some space. I'm sure he has earned it! Why not come into Flex and have a work out?! Give yourself some quality time too! Exercise with a friend so that you can catch up on that treadmill!

Step 2

1st week: GET MOVING! Clean out the closets and give the oldies to a charitable organisation. Be nice...prepare snacks and drinks for the boys just before you head out for some retail therapy in those deserted SHOPS!

Step 3

2nd week: Take our exhilarating Zumba class and then afterwards, catch up with some old friends over a crushed ice drink at the local café bar!

Step 4

3rd week: Step into our HOUR OF POWER class on a Sunday – to really score high on your exercise agenda! Invigorating and by the time you get home you may be more tolerant of the noise that has reached fever pitch in the lounge!

Step 5

4th week: Try a new healthy recipe and invite your friends over while the guys are having a ball in the family room!

Step 6

5th week: Plan for a spa day and pamper yourself. Get your nails and hair done. Don't worry, be happy! Order pizza and wings for the fellows that will be joining your hubby and tell him you need EXTRA TIME!

Step 7

If you can’t beat them – join em! Plan on watching at least one game with him to show willing, invite your friends, organise a BBQ, prepare some snacks and drinks for the party and enjoy the camaraderie catch-up with your friends!

PS - If you are a guy reading this and it's your other half that is the footy fanatic babe, then see if you can get out to Flex for a full workout while they are flexing their vocal chords and shouting at the LCD screen! You just might get some peace and quiet away from it all! Bring your newspaper for a relaxing read after the workout in our lounge area!

Flex has gone DIGITAL! Check out our latest 30 sec video!

2010-05-20T15:48:00.000-07:00

www.flexlifestyles.co.uk

CLICK THE words FLEXLIFESTYLES.CO.UK ABOVE TO WATCH!

Enjoy!

FlexLifestyles Team

Watch This Space For Our FREE Video HOW TO series.. Coming Soon in JUNE!

2010-05-20T15:47:00.000-07:00

www.flexlifestyles.co.uk

VIDEO 2!

Watch this space for our free VIDEO 'HOW TO' series
to help you get the best from your exercise regimes, health advice, tips and handy hints!

COMING SOON in JUNE!

The FlexLifestyles Team

-oO0-

London's Hyde Park to get pensioner playground !

2010-05-20T14:57:00.000-07:00

Pensioners' playgrounds already exist in Manchester and Berlin

London's first dedicated "pensioners playground" is set to open in Hyde Park after being given the go ahead by Westminster City Council.

The £40,000 playground will feature fitness equipment designed specifically to provide gentle exercise for people over the age of 60.

The playground will be signposted Hyde Park Senior Playground, although under-60s will not be banned

Play areas for older people are already popular in China and parts of Europe.

Healthy lifestyles

Located in the park's pavilion tennis and bowls centre, the playground is intended to help adults continue active and healthy lifestyles in later years.

It will contain six pieces of equipment will offer users a balance of exercises to work the arms, legs and upper body.

Older people find indoor gyms intimidating and expensive and therefore aren't exercising enough

Madeline Elsdon, Knightsbridge Association

Once complete, it will include a cross-trainer, body-flexer, free runner, sit-up bench, flex wheel and a bike to improve strength balance and flexibility.

The idea was proposed by the Knightsbridge Association, a local residents' association, and will be funded by Westminster City Council.

"In the United Kingdom there are now more pensioners than children but few facilities for them in our parks," said Madeline Elsdon, from the Knightsbridge Association.

"We proposed the playground because many older people find indoor gyms intimidating and expensive and therefore aren't exercising enough."

Westminster councillor Lee Rowley said: "Exercise isn't just for young people - older residents should have the opportunity to get fit and active as well. "

The first pensioner's playground in UK opened in Manchester in 2008.

Work on the Westminster playground was due to start next month and was expected to open in spring.

Source: http://news.bbc.co.uk/1/hi/england/london/8506302.stm

Body Building Grandma Ernestine Shepherd Bench Presses & Runs Marathons At 73!!!

2010-05-20T14:15:00.000-07:00

(See VIDEO of Ernestine Shepherd at the bottom of this post!)

Grandmother Up Every Day at 3 a.m. and Says

'I Feel Better Than I Did at 40!!!!!!!'

Taut abs and rippling muscles aren't exactly the stuff grandmothers are known for. But then again neither are marathons and cell phones that play the theme to "Rocky."

Body building grandma, 73, runs marathons & benches 150 lbs!!!

At 73, Ernestine Shepherd is in better shape than most people decades her junior. Up at 3 a.m. every morning, she spends her days running, lifting weights and working out other senior citizens at the Union Memorial United Methodist Church in Baltimore. She also works as a certified personal trainer at her gym.

"I feel better than I did at 40," she said. "I am very, very happy."

In less than 20 years, Shepherd has morphed from a "prissy" woman who never exercised to the Guinness Book of World Records' oldest female bodybuilder.

A die-hard "Rocky" fan -- "Sylvester Stallone is my man," she cooed - Shepherd is preparing for a body building competition this weekend.

"I feel now that I am a very strong, positive and confident woman," she said. "Years ago I concerned myself about what people said concerning me. But when you get 70-something and you don't have that many years in front of you, you don't concern yourself with that."

Instead, Shepherd concerns herself with her carefully formulated diet -- 1,700 calories a day, mostly comprised of boiled egg whites, chicken, vegetables and a liquid egg white drink -- and packing in the workouts needed to maintain her stunning physique.

Shepherd runs about 80 miles per week and bench presses 150 pounds. Bicep curls are done with 15- and 20-pound dumbbells.

Married for 53 years and grandmother to a 13-year-old, Shepherd said she is exactly where she wants to be.

Well, almost. She's been looking for an excuse to meet Michelle Obama and even offered to train her.

"I've been trying to get to that lady. And I can't get to her," she said. "It's so difficult."

Shepherd sees her jaw-dropping transformation as fulfulling a promise to her late sister, Mildred Blackwell, who died in 1992 of a brain aneurysm just over a year into the training that she believed would drive them to become the oldest living fitness competitors in the world.

"I kept up everything she said we were going to do," Shepherd said. "That's kept me so close to her."

Twenty years ago, Shepherd was working as a secretary in the Baltimore school system after 30 years with AT&T. Exercising was not part of the picture.

"I was too prissy to exercise," she said. "I just didn't want to have my hair messed up. Didn't want my fingernails broken."

Then, at 56, Shepherd found herself in a dressing room with her sister trying on swimsuits for a pool party.

"When we looked at each other we both laughed because we didn't look too good in those suits," Shepherd said. "She said 'Tina, we're going to have to do something about this.'"

Source: http://abcnews.go.com/Health/mess-ernestine-shepherd-body-building-grandma-benches-150/story?id=10480184

Top 5 Tips to Keeping Your Skin Glowing & Hydrated!

2010-05-20T13:31:00.000-07:00

Top 5 Tips to Keeping Your Skin Hydrated This
Coming HOT HOT HOT SUMMER!

If you take care of your skin, you can be sure to see some serious benefits. For example, hydrated skin is not only smoother but it is also less likely to develop such unsightly marks as blemishes and age spots. Similarly, hydrated skin is more even in colour and gives off a great glow. The most under-estimated source of skin hydration is good old water! The power of water and its healing properties for the skin are unbelievable! Water helps flush out toxins and to keep the skin ALIVE! As skin is LIVING and breathing just like you do!

The following include the top five tips for how you can keep your skin hydrated, healthy, and youthful!

1. Make sure to wash your face two times a day with a great cleanser. This will remove harmful bacteria and dirt from your face. If you use a high end cleanser, you can also be sure to hydrate and nourish your skin because such items come equipped with skin smoothing ingredients.

2. Exfoliation is an integral step to keeping your skin hydrated. Such a product is great because it goes deep into pores to unclog them. If you use a face scrub with vitamins and moisturisers inside, you can then be sure to unclog and also soothe your skin's pores.

3. Don't forget toner when it comes to taking care of your skin. Toner is a step that a lot of people forget when it comes to skin care. This item tightens the skin's pores and provides them with helpful nutrients to make skin look as refreshed as it feels.

4. If you do end up with some spots on your face, take the time to invest in some pimple, acne or blemish spot removers. This is a solid way to get to the very root of the problem and to make sure that you rid your face of blemishes before they start to spread and take over your face. Blemish or spot removers are best worn at night because you won't touch your face or rub them off. If you have a particularly bad pimple, you can definitely add remover to your morning skin care routine.

5. And of course, the best way to keep your skin hydrated is to invest in some stellar moisturisers. This may be one of the most important steps of hydrating your skin. The right moisturiser keeps your skin hydrated because it is full of helpful ingredients that even out skin tone, reduce swelling and redness and have vitamins galore in them. Additionally, many moisturisers today also include collagen-focused ingredients to help the skin regenerate its cells at a fast rate. This keeps wrinkles at bay and helps prevent blemishes.

Source:

Retrieved from "http://www.articlesbase.com/skin-care-articles/top-5-tips-to-keeping-your-skin-hydrated-1445180.html"

A 100-year-old fitness fanatic! Age is NO EXCUSE!

2010-05-20T13:12:00.000-07:00

A 100-year-old fitness fanatic - thought to be Britain's oldest regular gym-goer - has REVEALED her secret to a long and healthy life!

Georgina Easter was born when Edward VII was on the throne!

Georgina Easter's advice is: stay away from nutrition-free fodder and keep fit.

"What's my secret? Keep away from junk food," said the centenarian, from Chaddesden, Derby.

"I also do a bit of gardening, I cook every day and I am going to have liver and onions tonight when I get home."

"We love having Georgina here. It keeps her going and she's such an active person, it's unbelievable" said Freda Notley, 64, runs the classes Georgina Easter avidly attends.

Born when Edward VII was on the throne and the Titanic was half-built, Miss Easter is 30 years older than her fellow keep-fit fanatics. Freda Notley, 64, who runs the classes in Chaddesden, said of his senior student: "The exercises can be quite tough and challenging. They are designed to help people keep mobile, improve stamina and keep fit in body and mind.

"We love having Georgina here. It keeps her going and she's such an active person, it's unbelievable."

Fellow keep-fit fanatic Jean Bell, 71, believes it is her friend's determined approach to everyday life which keeps her going.

"Georgina's involved in the church, she does her own housework and gardening and she also looked after other old people when she was younger," she said.

"Even when she is tired she comes along." She's a brilliant example to all people her age and younger. Derby City Council's Ruth Skelton pays tribute to Miss Easter And Miss Easter doesn't look likely to retire from the classes any time soon.

"I enjoy the friendship of the classes. All the people who take part, we are all good friends," she said. "At the end of term we have a big get together and a meal. It's very enjoyable."

Ruth Skelton, in charge of adult services at Derby City Council, said: "She's a brilliant example to all people her age and younger. "It may well be that Georgina is the oldest keep-fit member in the county and we would be very interested to know whether she's the oldest person to go to keep-fit classes in the country."

resource: Sky News Online

Healthy Snack Ideas

2010-04-11T16:16:00.000-07:00

How To Choose Nutritious Foods For Snacking

Healthy snacks are the key to any health and wellness plan! Remember kindergarten? You would get fed breakfast before school, mid morning snack, then lunch, then after school snack and dinner! Wasn't life grand? When trying to control your weight, eat proper portions and make better food choices, healthy snacks are essential.

People tend to believe that eating less is better! Quite to the contrary! Eating constantly throughout the day ensures your metabolism continues to function, and prevents extreme hunger at meal times.

Extreme hunger at meal times can be dangerous to your healthy eating plan for several reasons. First, when a person is very hungry, they tend to lose their rationality and are less capable of making proper food choices; second, when a person experiences hunger their portion sizes at meal times tend to be larger to satiate that hunger; finally, hunger sends the body signals that there is potential starvation/famine along the way and the body tends to store fat. It is for these reasons that healthy snacking is actually good for you!

Almost any clean fresh food qualifies as a healthy snack- it all depends on what you life to eat! One of the biggest obstacles I find that clients face when revamping their diet is they really don't know what healthy foods they even like! I typically suggest a person write a list of their top five favourite fruits and veggies, and then start creating meal and snack ideas from this list. Keep in mind, a snack is NOT a meal and therefore it must be lower in calories, but it should be substantial enough to hold off extreme hunger until your next meal.

The following is a list of twenty of my favourite healthy snack ideas! Keep in mind this list is not exclusive and can be added to or modified depending on your personal preferences.

Top 20 Healthy Snack Ideas:

1. Fat Free Greek Yogurt with granola and or fresh fruit
2. Protein shake - with or without fresh fruit
3. Handful of nuts and fresh fruit
4. Unsweetened/unsalted trail mix
5. Sautéed spinach rolled in a Pita
6. Quartered cucumber with feta rolled up in whole wheat pita
7. Cottage cheese - with or without fresh fruit
8. Fresh raw veggies and hummus
9. Apple with 2 tablespoons nut butters like Peanut or Almond
10. Cup of soup
11. Left over portion from lunch or dinner
12. Turkey & Swiss roll ups (Sliced Honey Maple Turkey Breast rolled up with Swiss Cheese and wrapped in a full Romaine lettuce leaf
13. Whole grain pretzels
14. Cappuccino or Latte with skim milk
15. Air popped popcorn
16. Low fat cheese and whole grain crackers
17. Edam
18. Rice cakes with sliced banana and a tea spoon of honey
19. Frozen fresh fruit
20. KIND nut bars

I typically prefer to have one piece of fresh fruit with one of my snacks and a fresh veggie with the other. This ensures I am getting all the nutrients I need for the day!

By Becky Wenner

Welcome to the Flex Lifestyles Blog

2008-07-17T04:11:00.000-07:00

Welcome to the first blog from Flex Lifestyles - The leading independent health club in Uxbridge, Middlesex.

We hope to regularly bring you a wide range of top tips, so be sure to check back regularly.

If you have any training or diet related questions that you would like us to answer, please contact us, either through this blog, our website (http://www.flexlifestyles.co.uk) or e-mail us at info@flexlifestyles.co.uk.

Best wishes

The Flex Lifestyles Team