Monthly Archives: November 2018

Jen explains movement and muscles

FitFarms Movement ExercisesIt occurred to me the other day that while we spend a lot of time at FitFarms holistic weight loss boot camp moving and discussing movement along with the ills of sedentary lifestyles, we rarely talk specifically about the main component responsible for it! Probably because it’s quite a vast topic and not the simplest, but I thought I’d follow that train and have an attempt at briefly explaining muscles.

 

There are three types of muscles in the body, which can be divided into striated (striped) smooth and cardiac; cardiac unsurprisingly relates to the muscle forming the wall of the heart, smooth to involuntary /not consciously controlled muscles i.e. peristaltic movement of the intestines, and striated to what we consider skeletal muscle which primarily produce force and thereafter create movement. All muscles within the body share certain characteristics: the ability to contract thereby either shortening or producing tension; the ability to relax returning to resting following contraction; elasticity allowing muscle to elongate and return to rest; distensibility allowing muscle to elongate by external force without damage so long as it’s not forced beyond its limits; the ability to transmit an action potential / nerve impulse and the ability to react when stimulated.

 

If you’ve ever looked at a picture of skeletal muscles you may have noticed the striations on the muscles, which can give an indication as to the direction of movement that muscle moves in, some perform quite simple singular movements others multiple. The size and thickness of a muscle can also give an indication as to their particular role, those that are larger and thicker are much more capable of producing large amounts of force (i.e. legs) for greater movements, whereas long thin or very tendinous muscles may act better as pulleys (i.e. fingers). Muscles that produce movement are known as phasic and can only produce movement by pull not push, they contain mostly fast twitch fibres which are more easily fatiguable than postural muscles which mostly contain more slow twitch fibres that cope better under the sustained demand of keeping the body upright.

 

Movement of the body can be considered in terms of levers where the muscle dictates the direction of force, the limb moved being the load and the fulcrum altering and dictating the type of lever depending on the area of the body, but for example a bicep curl would use the biceps brachii to produce force, the load movement would be the arm flexing /bending and in this instance the fulcrum would be the elbow. Muscles producing movement are known as agonists and each agonist has an antagonist, an opposing muscle that produces an opposing movement and can prevent an agonist overproducing a movement. If anyone is interested in understanding a bit more in depth about how muscles produce movement I would recommend having a look at some of the videos on you tube on ‘sliding filament theory’.

FitFarms weight loss fitness camp

you-won-t-believe-this-amazing-way-to-make-chocolate-cheesecakes-in-an-ice-cube-trayLoaded Salad (prep time 20 minutes)

Ingredients for one person

2 large handfuls of mixed leaf salad (crunchy style salad is best)

8 cherry tomatoes

1/4 of a cucumber

1/4 of a red onion

1 oz serving of goats cheese (this is about 75 calories but more importantly this gives you 5 grams of protein and 40 mg calcium)

2 tablespoons of mixed seeds (rich in healthy fats and also a great source of protein)

Pinch of salt

1/2 small cooked beetroot

1 tablespoon olive oil

Method

Put the cherry tomatoes onto a baking tray and cover with olive oil and a pinch of salt. Then roast in a 150 degrees oven for 20 minutes.

Chop and mix all the other ingredients up in a bowl and then add the cherry tomatoes.

 

Healthy Chocolate Treats (prep time 3 hrs with the freezing process)

Ingredients for 24 small bars

25 ml Coconut Oil

45 grams of chocolate (over 70% cocoa powder is a must)

1/2 an avocado

1/2 banana

Tablespoon of Chia seeds

Method

Put 2 inches of water in a saucepan and a glass bowl on the top with the chocolate in and cook at a medium heat for 10 minutes or until the chocolate has melted.

In another saucepan melt the coconut oil.

Put the coconut oil, chocolate and all the ingredients into a blender and blend together.

Pour the mix into ice cube trays and place in the fridge for 3 hrs.

Take them out of the fridge and pop them out of the ice cube trays.

You can also find some good healthy food recipes on the BBC Good Food website

Bon appetit from the holistic weight loss and fitness camp

Photo credit to food network

 

Holistic Weight Loss Boot CAMP Fitness Challenge

aerobics exerciseThe holistic weight loss boot camp fitness challenge!

A combination of timed exercises targeting your endurance in different ways it’ll make you work to your max for every moment and result in hurting all over!

 

Holistic Weight Loss Boot Camp Equipment.

Resistance bands looped and normal.. medium resistance

Kettlebells.. single weights medium to heavy

 

Holistic Weight Loss Boot Camp Challenges.

 

Kettlebell swings:

10 swings in a row/ no more than 20 seconds rest repeat as many times as you can within a 10 minute total.. if you fail to complete a full 10 minutes that’s all good just keep track of how many reps you managed in total and try to beat it next time..

 

Burpee/floor to ceiling:

You have 3 chances to do as many reps as possible, you cannot pause or rest even slightly within reps it must be full on and constant if you stop it counts as one of your tests.

Each time you rest you get 20 seconds no more no less count how many reps in each attempt and the total amount of reps as well like so I.e

  1. 30
  2. 15
  3. 12

Total 57

This way next time you can record fluctuations in individual sets or overall total

 

The plank:

Choose between 5-10 minutes as a target set and hold the plank for as long as you can each time without loss of control or risking injury and count how many breaks or rests you take during this time. Then each time you try to reduce the total amount of rests you take.. ps you have to stop the clock each time you rest and your rest should be no longer than 30 seconds

 

Look out for our next version soon  and check out our you tube for new ideas

There are also some great holistic weight loss boot camp exercises on the body coach website