Monday 30 January 2012

Lemon Water: A small change with great effect


It’s often the small things we do which, when added up, make the biggest difference. Achieving the change we want to see in our bodies, be it fat loss, clearer skin, or even just feeling fitter, is no different. This is the first of a series of three mini-blogs on the small things that make a big difference.

A few weeks ago I posted a status update on Facebook which suggested that readers should drink lemon water. This was followed by a slew of people asking...”why lemon water?”

Adding the juice of half an organic lemon (unwaxed) to your morning glass of water can result in a major change in terms of fat loss and overall quality of life. Lemons have a laundry list of incredible properties. I use the analogy of a “laundry list” intentionally as lemons are great cleansers for the entire body. Here is a list of good reasons to add fresh, organic lemon juice to your still water for an effective and affordable health, beauty and waist trimming daily regimen:

·         Energizer...Lemons are acidic in nature but have an alkalising effect in the body which means they are great for balancing out the acidic effects of the typical Western diet. Acid forming diets cause an inflammatory state in the body which creates additional stress and can make you feel bogged down
·         Radiant Skin...The juice cleanses the liver and kidneys which in turn help the body detox harmful substances, dissolve uric acid and other poisons and liquefies bile. The result – the high amounts of antioxidants you will receive will make your skin glow
·         Lean Waistline...The polyphenols in lemon help regulate insulin spikes and therefore help to keep you leaner. (Add grated lemon rind on top of salads and meats for even more effect)
·         Quick and Effective Metabolism...The polyphenols aid digestion and metabolise fats more efficiently. They help food break down and improve absorption so food is used for energy instead of stored as fat
·         Regular Digestion....It’s digestive qualities calm symptoms of indigestion such as heartburn, bloating, constipation and can calm diarrhoea
·         Stay Healthy...High in Vitamin C, lemon juice is useful in treating asthma, colds, coughs, flu, fevers and rheumatism. It’s antiseptic qualities can mean that you don’t catch a cold from the person next to you at work or on the tube

Start your morning with a warm glass of water (not too hot or too cold) with the juice of half an organic lemon squeezed into it to see the many benefits. I invested in a citrus squeezer that keeps the seeds out and squeezes out about 20% more juice than squeezing by hand. Your will see a change in your digestion first...then just wait for the comments...”what are you doing?? You look amazing!”


Don't forget to follow us at facebook.com/barrecore for more great healthy living tips!

Sunday 22 January 2012

A Physiological Breakdown of barrecore Part 2

Eccentric Contraction

In part 1 of the physiological breakdown of barrecore, we spoke of the importance of the ‘hold’ or isometric movement for major calorie burn.  Here we will go into the importance of creating length in the muscle for those slender legs we all want.  

That’s right. I said it...We all want long looking, lean muscle.  In 15 years of working with people and their bodies (especially women) I have yet to have someone say, “Please bulk my legs.  I want massive thighs!”  Even with Beyonce and Rihanna’s bum, hips and thighs taking over the world I still don’t think I will be getting that request any time soon.  

In order to create a toned and slender muscle anywhere in the body it is imperative to focus on the return of a contraction.  This is called the eccentric contraction of an exercise. An eccentric contraction occurs when a muscle is contracting, and an external force is trying to lengthen the muscle.  This could be a light weight or gravity in combination with your own body weight.  Physical therapists and strength trainers often use eccentric exercises when aiming to strengthen and stabilize muscles and is often used to treat chronic tendon and muscle injuries.

At barrecore we consistently combine multiple isometric contractions (see part 1) with eccentric movements followed by active stretching to create long and sexy lines. You will hear us use cues such as...‘lengthen’, ‘extend’, ‘create more space in your hip socket’ or ‘move as if you you are trudging through mud’.

The next time you are in class don’t just think about the initial lifting action of an exercise but also bring awareness to the release of the muscle action. Always try and lengthen just a little bit more than you think you can. That’s how dancers do it and when performed correctly, this combination of movements give you that feeling of walking out of class a an inch or two taller and your jeans a little bit looser.


Don't forget to follow us at facebook.com/barrecore for more great healthy living tips!