24 Hour Spin-A-Thon Challenge

Please click on the link to find out further information about my 24 hour spin-a-thon challenge to raise a minimum of £5,000 for Great Ormond Street Hospital, and sponsor us if you can!

Launch of www.bryanevansfitness.com

I'm very pleased to announce the launch of my new website:

www.bryanevansfitness.com.

Please do visit us.

There you will find further details of what training programmes, classes and fitness tips I offer, including 1:1 Personal Training, Sports Massage Therapy, Studio Cycle classes and Studio Cycle Circuits classes. You can also read client reviews, see pictures from the classes, read exercise and stretching tips and find out how you can benefit from Bryan Evans Fitness!

30 Minute workout

Abdominals
When it comes to having great abs, keeping in shape and maintaining a tight, toned midsection these are for you!!
The secret to flattering abs is good posture. Focus on these muscles while you perform the exercises. By contracting the abdominal muscles, pointing your tailbone towards the floor and keeping your shoulders back and your head and neck relaxed, you can look and feel taller and slimmer before you’ve even performed one sit-up. Ab exercises should target the rectus abdominus (the muscle extending the length of the front of the abdomen) and the internal and external obliques (the muscles extending along the sides of the abdomen at an angle).

1. Ab Crunches (for upper abdominals).
Lie on your back with hands crossed over your chest. Place your feet and hips on the floor, bend your knees towards your chest. To begin the exercise, lift torso slowly, lifting your shoulder blades and moving the ribs towards the your hips, crunching rib cage toward pelvis. Hold this position for two seconds, then lower to the starting position. Repeat.
2. Reverse Curl (for lower abdominals).
Begin in the same starting position used for the Ab crunches. Contract your abdominal muscles to lift your hips off the floor; bringing your knees towards your chest. Concentrate on using your abdominal muscles to lift your pelvis towards your lower rib cage. Again, hold this position for two seconds, before lowering your hips back to the floor. Repeat.
3. Diagonal Crunches (for oblique muscles).
The same starting position is used as as for the Ab crunches. Raise your shoulders off the floor, moving one shoulder (one side of chest) towards the opposite knee( left shoulder towards right knee). Hold this position for two seconds. Return your shoulder to the floor and repeat . Switch sides and repeat twelve to fifteen times. (Do not allow your elbow to touch your knee.)
For each exercise, aim for one to three sets of 12 - 15 repetitions, and rest for 30 seconds between sets.

Legs
To achieve well-shaped and toned legs, combine a regular cardiovascular workout with resistance exercises targeting specifically the upper and lower leg muscles, such as the thighs and calves. Lunges and squats are the ultimate lower body exercises, training every major muscle in the upper leg (which include the hamstrings and quadriceps) and calfs as well as the muscles in your behind(glutes) all at once.
1. Lunges (for quadriceps, hamstrings, glutes, hip flexors and calf muscles).
Stand with your feet together. Slowly lower your body into a lunge position by stepping forward with your right leg and lowering your left leg. Keep your front knee and back knee at a 90-degree angle, maintaining your weight in your heels, slowly push back up to your starting position. Never lock your knees at the top and never let your knee bend past your toes. Keep your upper body tight and upright.
2. Squats (for thighs, hips, glutes, calves, shins and lower back).
Stand with feet shoulder-width apart; slowly lower your body until your thighs are parallel to the ground. Keep your weight in your heels, do not allow your knees to go over your toes but make sure your knees point in the direction of your toes. Push yourself up slowly until you reach your starting position. Keep your torso tight and upright throughout the exercise.
For each exercise, aim for one to three sets of 12 - 15 repetitions, and rest for one minute between sets.

Glutes
ButtBuns, backside, bum, derrierre... whatever you want to call it, everybody wants a firm and shapely one. This exercise targets the muscles that extend your hips - the hip flexors.

Straight Leg Reverse Lift
On your hands and knees, straighten your left leg, keeping right leg bent to support your weight along with your arms. Begin to lift your leg towards the ceiling, contracting your glutes/buttock muscles at the same time. Hold at the top for two seconds. Lower your leg and repeat. Switch sides.
For this exercise, aim for one to three sets of 12 - 15 repetitions, and rest for 30 seconds between sets.

Are you a Exercise Junkie?

Some people might find it hard to believe but pounding away on a gym treadmill and exercising can become addictive.

For some people, exercising can become very compulsive. Which can be as physically, psychologically and emotionally destructive as taking drugs. It hasn't yet become a common addiction but it is becoming steadily recognised as one. There is some cause for concern if people find that their exercise regime is disrupting their normal life. Perhaps they find themselves spending more time at the gym than with their own family. Often people who have an addiction will make excuses to their friends and family for their excessive exercising. Justify it by saying that they need to get fitter.

Exercise is a good thing. But that doesn't mean that lots of exercise is a very good thing. Suddenly increasing your physical activity or overdoing it, when you're already fit, can put your body under a huge stress and increase the risk of serious injury. A balanced exercise programme with time for rest and recuperation is vital.

WHAT CAUSES EXERCISE ADDICTION?

When we exercise, our brains release 'feel-good' hormones called endorphins, along with other chemicals - serotonin and adrenaline. These are responsible for stabilising mood and dealing with depression and anxiety. The levels of endorphins, serotonin and adrenaline, will stay elevated long after exercise as finished, giving you that "feel-good" feeling . The amount of these naturally occurring substances released by the body relates to the intensity of the exercise. The more intense the workout, the more that are released, giving you the greater feeling of euphoria. It is possible to become addicted to the effects of exercise, by constantly trying to get your body to release even more of these hormones.

HOW DO YOU KNOW IF YOU'RE ADDICTED TO EXERCISE?

If you feel the need to exercise seven days a week and for longer than 90 minutes, you might consider yourself addicted. More noticeable are the effects. Feelings of guilt or laziness if the unthinkable happens and you can't get to the gym. You might find yourself scheduling your life around classes at the gym, ignoring aches and pains, or booking yourself into a hotel with a gym, so that you can keep on exercising whilst on holiday.

HOW CAN YOU KEEP A HEALTHY EXERCISE REGIME?

Exercise is a good thing. It's important not to lose sight of this. A healthy exercise regime should incorporate rest and recovery. You don't have to spend more than 90 minutes three or four times a week working out. A Personal Trainer can devise a safe and appropriate exercise programme for your fitness level and goals. Try and make better use of your time outside the gym - recovering between sessions is as important as the sessions themselves. Ensure you drink enough water, get plenty of sleep and eat the right kind of foods.

For more information on starting a personalised training programme, e-mail Bryanevansfitness@hotmail.co.uk

WHAT CAN YOU DO TO DEAL WITH AN EXERCISE ADDICTION?

If you are exercising frantically, it is likely that you are overtraining. Overtraining means that you are not allowing your body sufficient time to recuperate in between sessions.This can raise your blood pressure and heart rate, reduces your immune system, causing fatigue and lethargy. Overtraining essentially does more harm than good.

The best solution - reduce the amount of exercise you are doing. Try and abstain from exercising for a couple of weeks. This will help you to recover and re-focus. Then limit yourself to three 45 minute sessions a week for the next two/three weeks. After this period, you can return to your exercise regime as normal, monitoring the amount you are doing.

Remember it's not the end of the world if you happen to miss a session or class.

If you feel you cannot deal with your problem alone you may need help from a trained psychotherapist or counsellor. Chronic exercise addiction can be a severely debilitating condition meriting clinical intervention, and in sever cases hospitalisation.

The importance of hydration in your workout.

Did you know that the human body is made up of 60% water?
No matter whatever your doing, your body requires fluid - but exercise at any level places extra demands on your body, so keeping hydrated is very important. Dehydrating effects your workout and if left unchecked, can affect your performance, concentration levels and the way you feel. Replacing the fluid and essential salts you lose through sweating will help you to keep on exercising and feeling better.

How do you know if you are dehydrated?
The majority of us think that when we become thirsty that that is the first sign of dehydration. But drinking when you feel thirsty and sweaty is often too late! You are probably likely to be already dehydrated and your workout may be suffering because of it.
Remember, losing just 2% of your body weight through sweating may affect your workout.

You don't have to join a gym to exercise.

To many of us the thought of joining a gym for hours upon hours of heavy breathing, sweating and aching muscles after is a non starter. The focus should be on setting yourself a mini aim. For instance, walk where you would normally take the car, use the stairs instead of the lift. Just 30 minutes of this type of exercise, three times a week, will not only make you fitter and stronger, but can lead to a reduction in your blood pressure, increase your lung function and shed pounds from your waistline.

Go on, don't just think about it. Do it.

Change your life for a better you, today!

For more information regarding exercise contact bryanevansfitness@hotmail.co.uk or ring mobile: 07939 941660.

Why I ride the calorie burner...

It's not called the calorie burner for nothing!
Pure and simple, you can (provided you have enough resistance) burn up to 900 calories in a 50 minute session.
On a Sunday morning at Fitness First in Godalming you will see me put a collection of riders, ranging from all age groups and abilities, through a number of pre-choreographed music tracks, on a stationary bike.
From the initial burn in your lungs as you start your first climb, to the energy sapping sprints, are what makes this for me a great workout. The sight of everybody rising out of their saddles at the same time is accelerating. The banter at the start to the full on breathlessness is a joy to behold. The feeling of accomplishment and exhilaration at the end of the session. Pure magic. That's why I'm addicted to spin.
Due to the popularity of the spin classes Bryan is now running extra classes on a Pay and Ride basis. The cost of a ride is £3-50. This is value for money. A great workout guaranteed and an excellent place to meet other like minded people.

Class Times:
Tuesday at 12.30 p.m.
Thursday at 8.15 p.m. *
Friday at 12.30 p.m.
Sunday at 08.45 a.m. & 09:45*
* These classes are also open to non-members at £4.25, so bring your friends.

To reserve your place, contact Bryan directly via e-mail at Bryanevansfitness@hotmail.co.uk or mobile 07939 941660.

Zurich Marathon 2007

Unfortunately I'm unable to supply any photographs of myself either starting or finishing this race. This was partly due to the narrowness of the start and a larger than expected crowd and my wife being stuck on the other side of Lake Zurich when I finished. She did however receive my official time within a few minutes of me crossing the finish line. How's that for Swiss efficiency!
I must say that in my opinion, it is a must Marathon .
The course is undulating in parts but mainly flat. The start and finish line is on one side of the Lake Zurich. You actually run towards and through the main shopping district for the first 5km, before heading out along the other side of the Lake. Here the scenery is beautiful, if you can take the time to have a look around you. All those pretty Swiss houses, like you see on picture post cards. The streets may not contain thousands of people, but those that did stand and cheer, certainly liked to make a noise. Large cow bells being rung here and there.
I for the main part of the race ran either behind, along side or for a few kilometres in front of the 3:15 pace makers. Sadly, I did not stay in front for much longer. The pacemakers overtook me around the 37km marker, at which point I started to flounder. But the sight of my wife and a friend did perk me up enough to cling on to as I entered the final few kilometres and what appeared to be a long straight run in to the finish.
My finish time was 3:13:45.
Would I do it again? The answer would be yes.

Amsterdam Marathon 2006

This is me at the start of the Amsterdam marathon in 2006. As you can see, not too clearly from the photograph, the day was grey and cold. This may be due in part to the early start time. The start is actually what had made me choose this particular marathon. Who can say that they have started and finished a marathon in an olympic stadium.