JC Fitness

Circuit training is fast-paced in which you do one exercise for 30 seconds to 5 minutes and then move on to another exercise. It’s like a game of musical chairs: An individual begins at a station (that is, a place where an exercise is done), and when the instructor yells “Time!” An individual or a group of people move onto the next free station. Some exercises alternate an aerobic activity (like stepping or stationary cycling) with a muscle-strengthening activity (like using weight machines). But mainly it is focused exclusively on muscle toning or aerobic exercise.

There are different types of stretching to improve flexibility.

Static stretching: You move into a position that lengthens a target muscle and hold the position for 15-60 seconds. It's best to remember to breathe as you hold each stretch.

Dynamic stretching: You move in an out of a position that lengthens a target muscle. Dynamic stretches often involve a gentle bouncing movement and are sometimes called ballistic stretches.

Active isolated stretching (AIS): You move your joint through a complete range of motion, holding the end point only briefly, then return to the starting point and repeat. Many athletes and active exercisers use active isolated stretching to prevent injuries or muscle imbalance.

I help people move forward and set personal and professional goals that will give them the life they really want. I can do this by setting realistic targets through an exercise training programme and nutrition programme.

Whether you are a bodybuilder, a professional athlete or simply exercising to improve your health, nutrition plays a key role in optimising the beneficial effects of physical activity. Making better decisions with your nutrition and hydration can result in improved performance, recovery and injury prevention.
So I would prepare a diet plan to suit the individual and specific to their goals/targets.

Pre Natal:
With my guidance, you will be able to exercise in confidence without worrying that your activity will be harmful to your baby. Your personal programme will be adapted to take account of the changes to your body and baby’s development through each trimester.

The benefits to be gained by exercising during pregnancy include:

Maintenance of cardio-vascular fitness.
Maintenance of a healthy weight.
Improved circulation.
Preparation for labour and assistance in post natal recovery.
Improved glycemic control in cases of gestational diabetes.
Reduced risk of lower back pain.

Post Natal:
Apart from regaining your figure, which is the focus of most women, there are many benefits to undertaking a specific post-natal exercise programme. With the guidance and supervision, you will be reassured that you are performing appropriate exercises, at the right intensity with the correct technique.

The benefits to be gained by exercising post-pregnancy include:

Improved posture.
Increased stamina and energy.
Increased metabolic rate.
Increased weight loss.
Increased self-confidence.

Sports performance training is training designed specifically to increase performance and minimise injury for general sports performance as well as specialised sports performance. Sports performance training is different from fitness and bodybuilding training in that the end goal is not to look better or have better overall health, but to improve athletic performance specifically. Generalised sports performance training focuses on improving generalised skills like muscular strength, core strength, balance, stability, coordination, hip, ankle, and shoulder mobility and stabilsation, and improved motor skills or the ability to move with skill. Specialised sports performance training focuses on getting a person ready for the demands of a specific sport and is much more narrow in focus

Strength and Conditioning training involves a wide range of exercises developed to build a variety of skills with a focus on mind, mobility, stability, strength, endurance, power, speed, agility and performance.

Strength and Conditioning programmes are generally developed specifically to improve performance in athletic competition. They also help with injury prevention and develop the proper mechanics within a persons sports performance.

Toning up and losing weight aren't quite the same. Weight loss is straightforward as it simply involves lowering your body weight, which can be done by dieting alone.
Toning however is a different matter. For a toned physique, you need tight, defined muscles, which means resistance training. Cardio may be the way many choose to lose weight, but making body weight training a mainstay in your exercise routine can complement your cardio routine and will lead to faster results both in terms of weight loss and toning.