First, let me tell you why drinking the right amount of water is good for you:-

• It is the medium in which all our cellular chemical processes take place
• It enables the transport of nutrient and gasses around the blood
• It provides lubrication to our joints and protection for our organs
• Allows maintenance of a consistent body temperature, especially during exercise

*  Its cheap/free and available for quenching thirst at any time of the day

* Provides weight loss – As it fills you when you think you are hungry, most of the time you are just a little dehydrated and reducing hunger raises metabolism – and its ZERO calories

* Natural headache remedy – most headaches are caused by dehydration

FACTORS THAT CAUSE DEHYDRATIONS

*Sugar *Salt *Caffine * Alcohol *even food contributes to over all cellular hydration levels

** Several health professionals recommend that water intake is guided by measuring half of a persons body weight in pounds and using that number to determine how many fluid ounces of water they should drink

Body weight in kg Estimated daily water intake (litres)
55 –  1.70
60 – 1.85
65 – 2.00
60 – 2.15
75 – 2.30
80 – 2.45
85 – 2.60
90 – 2.75
95 – 2.90
100 – 3.05

NOW…. IF YOU DRINK TOO MUCH WATER!

Consuming too much water stops your bodies ability to get rid of waste.  If you urinate excessively your kidneys have to work over time to try to stabilize your system.  If you drink too much water too quickly, the blood becomes diluted and the kidneys cannot filter it fast enough to maintain its proper sodium balance.

An over load of water can wear out your circulatory system, when you drink loads of water your body will expand to hold all the water it doesn’t need  and cant process.  The blood vessel walls wear out from taking on the excess fluid.

Dilutes sodium in the blood which your body needs to function – meaning blood goes through the body more trying to find the right amount of sodium to the rest of the cells. This puts more strain on the body because they are not getting the chemicals needed.

But if you then stop drinking so much water you can still have problems with your kidneys because they will have been repeatedly flooded with surplus fluid.

Drink the correct amount of water – but remember too much of anything is can lead to problems.

See table for your recommended daily water intake

 Thank you – Muscle Tone Fitnes

There is one thing I don’t understand when it comes to fitness classes and its the lack of men?  Men will certainly feel and see the benefits from joining a fitness class as well as a woman will.   But I would just like to know from a male point of view, just what is it that you don’t like about fitness classes and the reasons behind it.  At our classes we get on average 20 plus woman and maybe only a handful of males.

At Muscle Tone Fitness we coach a Metafit class, Metafit was created by a Male who is a former Royal Marine commando, it combines the latest HIIT training techniques with traditional ‘old school’ body weight exercises.  It is not choreographed and it is certainly NOT a dance class! 

Taylors Training is our own (Muscle Tone Fitness) strength and conditioning circuit class, it involves a variety of weight lifting techniques and exercises which hits every body part.

Core-Blimey is our new ABS class, it has a variety of exercises all focusing on your core and abs to strengthen and condition

So… The class we do are classes that work!  They are suitable for all levels of fitness and for both Males and Females.  It is not your typical Jane Fonda – wearing lycra and bouncing in to every exercise – times have changed and I hope you can.

Come and give one of our classes ago i’m sure you will love them

Sports bras are very important especially when exercising.  Sports Bras will make you feel so much more secure and enable you to exercise and perform so much better with out feeling any discomfort.

If you don’t wear a sports bra you could be at risk of injuring your baps or even making them saggy – Breasts have no muscle but without support, the skin and coopers ligaments (ligaments near breasts which give them their size and shape) brakes down.  The ligaments stretch out and this causes the sagging

EVERY WOMAN OF EVERY SIZE AND SHAPE SHOULD WEAR A SPORTS BRA ESPECIALLY WHEN EXERCISING

There are loads of different sports bras out there so go out there and have a look, try a few on see which ones are more comfortable.

LOOK AFTER YOURSELF

My own recommendation from being Muscle Tone Fitness’s instructor – is the store that has opened on Team Valley Retail Park – Decathalon.  They have a wide variety of sports bras and are very reasonably priced.  http://www.decathlon.co.uk/Buy/sports+bra

I like nothing more than to see our clients grow stronger and more confident. With Personal Training I see our clients improve and develop on a weekly basis. Whether it is their strength, fitness, health or confidence.
Did you know that exercise can reduce your risk of major illnesses, such as heart disease, stroke, type 2 diabetes and cancer?

Here is why I feel it is important to hire a Personal Trainer:-

PROPER TECHNIQUE AND FORM
This is so important when you train, poor technique = injuries. It is very easy to injure yourself at home when exercising, whether you are following a fitness regime from a magazine or exercising to a fitness DVD you need the immediate feedback on your form there an then and most of the time it’s the slightest adjustment that can make all the difference. With the correct technique you will then be engaging your muscles correctly which improves your strength, posture, develops core stability and of course prevents injury.

INJURY PREVENTION AT THE GYM
It’s quite hard for newbies of a gym to use all the equipment at the gym if they haven’t used it before or don’t feel confident using it. On the other hand some people have the confidence to try out new equipment but are they using it propley!? Personal Trainers will teach you how to use the equipment in a safe and correct manner so you reduce the risk of injury. We ‘Personal Trainers’ will also look at your range of movement and make sure you don’t put too much pressure on the joints by locking any out.

PERSONALISED PROGRAMME
Exactly what the heading states – PERSONAL it is a programme designed to suit your individual needs and goals. You could want to lose weight, improve strength, fitness, endurance or co-ordination. We ‘Personal Trainers’ take time to cater your programme to develop and teach.

SOCIALISING
It can be quite intimidating to go into a gym environment for the first time, not knowing what to expect, who will be there, will everyone be in a click? But luckily your Personal Trainer will greet you and be by your side the whole way through so you wont be on your own, and each week you will develop more confidence which will enable you to come to the gym on your own for an extra work out, you will meet new people at the gym and feel more confident week in and week out.

BEING HAPPY
Confidence and happiness is the best feeling in the world. Exercising certainly makes you feel fantastic as when you exercise it realises a happy hormone ‘serotonin’. When you push yourself in the sessions and achieve your goals you will feel amazing and confidence will come with that. You can do anything that you set your mind to!

RESULTS
This is what makes Personal Training worth while, Personal Trainers will help you reach your goals and give you a new lease of life. Personal Trainers develop goals that will lead you down the path to success, You have to let it come though as this wont happen short term!
We can help you with:-
• Weight loss
• Injury rehab
• Improving your strength
• Over all fitness
• Confidence
• Co-ordination
Or maybe you would like Personal Training as a new hobby.
YOU CAN DO IT, YOU CAN ACHIEVE IF YOU DO IT PROPLEY AND TAKE YOUR TIME.
JOIN MUSCLE TONE FITNESS AND START ACHIEVING YOUR GOALS.

Welcome to our new website and our first blog! We’ll be using this section to keep you up to date with all the news from Muscle Tone Fitness, and also provide you with hints and tips for a healthy lifestyle.

You can also follow our Facebook page and contact us there to book your classes.