Monday, January 5, 2015
The Most Beautiful Beach in Brazil: Fernando de Noronha
Gemma Atkinson interview
When did you start taking fitness seriously?
Fitness has always been part of my life. I used to run for Manchester girls’ athletics team doing the 100m and the 4x400m. My dream was to be an athlete, but then I got cast in Hollyoaks and training took a back seat. When I left the show I had more time to exercise and I’ve been getting in better shape ever since.
Do you find it difficult to fit training around filming schedules?
I do at least an hour of training six days a week, no matter what. It’s great to feel body confident, but the health benefits are most important: I have more energy and focus in the day, I learn scripts easier, and I sleep better. I recently started lifting weights and after four or five months I can’t imagine training without them.
Some women don’t like the idea of strength training. What made you get into it?
My boyfriend’s a personal trainer. When he first suggested lifting weights I said, ‘That’s not going to happen. I don’t want to look like a dude!’ He laughed and explained it wasn’t anything to worry about because women don’t have the testosterone levels men do. That means there’s no way we can physically get that big unless we take crazy supplements. Some women don’t seem to realise how good weight training is for burning fat and just how satisfying it is feeling strong. I love walking into the gym, heading straight to the weights section and having all the guys look over as if to say, ‘Oh, here we go, she’s going to make a prat of herself’ and surprising them.
You also train Muay Thai. What attracted you to that?
As a kid I was obsessed with the films Kickboxer and Bloodsport and I wanted to do kickboxing but my mum wouldn’t let me because she’d heard horror stories. She was going to let me do straight boxing but I said, ‘No, I want to be Jean-Claude van Damme. It has to be kickboxing.’ She was adamant I couldn’t and enrolled me at the local hockey club. So Muay Thai had to wait until I was too old for my mum to have a say! For five years now I’ve been doing two sessions a week at Bolton Thai Boxing near my home in Bury. It’s not only great for self-defence – it also gives me a good engine. I know all athletes train hard but I think there’s something special about the Thai boxing mentality. It’s painful and gruelling but that’s what makes it so rewarding.
Have you had a Muay Thai bout?
I’ve sparred but never had a proper fight. I was talking about doing one for a charity thing, but I was under contract with the BBC for Casualty at the time and there’s no way they would have let me. I went to Thailand to watch fights and train over there, and it’s on a completely different level. The guy gave me a weighted skipping rope and said, ‘30 minutes, go warm up.’ A 30-bloody-minute warm-up! It ended up being a two-hour session and the day after I was ill because I’d completely burnt myself out.
Have you ever thought about doing an action film?
I’m filming something in LA [the upcoming movie Fembot] that requires kickboxing, which is amazing. It’s great to do a role where training is part of the preparation. I loved watching Ronda Rousey in The Expendables 3 and I’ve just heard they’re doing an all-female version – teaming up with her to kick some bad-guy butt would be incredible.
Train like a girl
Atkinson combines bodyweight and free weight exercises with her Muay Thai training to keep in fighting shape
Dumbbell military press
Dumbbell Press-up
Weighted lunge
‘Strong legs and good balance are key for Muay Thai and lunges are perfect for working on both,’ says Atkinson. ‘Using weights makes it harder – just remember to keep your back straight to avoid stressing your spine.’
10 Ways to Combat Migraine Headaches
Saturday, January 3, 2015
Burn 1,000 calories in one fat loss workout
FIRE IT UP
‘The aim is to push your metabolic rate through the roof,’ says Ben Gotting, personal training manager of Gymbox in Holborn, central London, who devised this metabolic circuit. ‘Don’t pace yourself. Keep your form but do as many reps of each exercise as you can for each time slot. With a thorough warm-up and warm-down you should burn as much as 1,000 calories. The exercises alternate between upper- and lower-body moves so no excuses – you’ll have enough respite to push yourself as hard as you can.’
HOW TO DO THIS WORKOUT
Beginners should use 12kg kettlebells and an Olympic bar with no weight on it, and alternate between doing as many reps of the exercise as you can for 20 seconds with resting for 20 seconds. If you’re a bit more experienced, use 16kg kettlebells and a 40kg barbell, and work for 30 seconds on, 20 seconds off. Advanced trainers should use 20kg kettlebells and a 60kg barbell, and work for 40 seconds on, 20 seconds off. Complete the circuit six times, resting one minute between rounds.
FRONT SQUAT
Hold a barbell against the top of your chest and shoulders with hands just wider than shoulder-width apart and your elbows high. Keeping your chest up and back straight, squat down until your thighs are at least parallel to the floor, then drive back up.
BENT-OVER ROW
Stand with a kettlebell in each hand with palms facing. Bend forward, hingeing from your hips, not your waist, and bend your legs slightly. Keeping your back slightly concave and your elbows tucked in, row the weights up towards your armpits.
SQUAT
Stand with your legs just wider than shoulder-width apart and hold a barbell against your traps with hands twice shoulder-width apart. Keep your back straight and chest up and lower into a squat until your thighs are at least parallel to the floor. Drive through your heels to stand.
PUSH PRESS
Hold the kettlebells at shoulder height, with your core braced and back straight. With feet shoulder-width apart, lower into a quarter squat, then drive through your heels to stand and use the momentum to press the weights overhead.
ALTERNATING LUNGE
Holding kettlebells, lunge forwards, keeping your front knee over your front foot, until your back knee is just off the floor. Drive through the heel of your front foot to return to the start. Repeat on the other leg and alternate sides.
ALTERNATING
SINGLE-ARM SWING
Hold a kettlebell in one hand with your arm hanging straight. Swing the bell between your legs, then thrust your hips forward and swing it up to eye level. Swap hands so you bring the bell down with the other hand.
Give Yourself One Good Year!
Budweiser and Miller Go Retro
Thursday, January 1, 2015
Understanding Phimosis And Its Treatments
What Is Phimosis? Phimosis is one of the most painful conditions common in uncircumcised boys and men. This is a condition where the foreskin is too tight to be retracted or be pulled back over the penis head. The patient under this condition will find it hard to retract the foreskin of the penis and […]
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