Newsletter 7th Edition 1st October 2018
WE are Spartans!
今期嘅4ward月刊，將會披露準備下個月Spartan Race嘅獨家竅門！如果你想搵人監督住你，做足體能準備，當然要參加我哋同Spartan Race合作舉辦嘅Community Workout啦！我哋到時亦會參加賽事，同大家一齊作戰！減脂過程只係控制攝入嘅卡路里就夠？其實仲有好多嘢注意！膊頭肌肉緊張痠痛？醒你5種舒緩方法，改善肩頸膊痛！4ward最新推出「24小時不同時段小組課堂」，為需要輪更同工作時間不定時嘅你而設，你今日試做咗未？
It is already the month of October! The weather is getting cooler and before you know it, those windbreakers will eventually have to come out of your closets for any outdoor running or hiking activities.
In this edition of our 4ward Newsletter, we will speak briefly about how you should train for the Spartan Race! For those of you who are interested, we are indeed participating in the event and forming our very own 4ward Fitness team to race so stay tuned for more updates. This edition will also explore the topic of fat loss and whether losing fat is simply achievable by just controlling your calories. For those of you having tight shoulders, good news… we will provide you 5 different solutions to alleviate those tight shoulders instantly and feel better in the long run. Lastly, have you tried our newly installed Fitness On Demand? What are you waiting for?
Regardless if you are running for the Sprint or the Super, you may want to take into consideration that cardio training will hugely benefit you as both races demand a whole lot of cardio strength and endurance. As you will be on your feet most of the time and tackling through obstacles, training that may be suitable for you include our HIIT, 4D Spin, and our Korean Military Training small group classes.
Upper Body Strength
Yes there will be a lot of climbing, pulling, pushing and carrying movements involved during the race. Having good upper body strength will also come in hand especially during the part of the race where rope climbs are required. With proper weight training that involves the arms, back, chest and shoulders, you will need to consider incorporating those exercises into your routine as soon as possible.
Lower Body Strength
Nobody likes squats. Well….we do! Barbell squats, Goblet Squats, SUMO squats, single leg squats, smith machine squats…any squats would build the necessary strength that is required for you to complete the race. As a training alternative, you may also want to consider our 4D Interactive Spinning class as a means to build lower body strength and endurance, while working your cardiovascular system simultaneously. Kill 2 birds with one stone 😊
「朱古力腹肌」可其吸引，但其實只要核心肌群夠力量，即使無「朱古力腹肌」都可以挑戰自我！ Sit up同捲腹已經做到悶？即刻為你嘅核心肌群訓練加入其他元素！「HOLOFIT智能互動訓練系統」能夠提供更有效率同成效顯著嘅訓練，喺課堂中不知不覺增強全身協調同核心肌群。
We are not talking about a 6 pack here…although that would be nice. While training your core is important, training them functionally will prepare you better for the challenges ahead. Forget the traditional sit ups and crunches, sign up for HOLOFIT Core and start building some serious core strength!
Everybody loves Burpees!
If you cant climb rope, you need to do burpees. If you cannot carry that bag of sand up the hill, you need to do burpees. In short, burpees may be your best friend and you may have to do quite a number of them during the race. Perhaps it may be a good idea to get comfortable with them first?
Is Fat Loss as simple as just counting calories?
Perhaps you have heard this statement many times “just cut your intake of food and do more exercise, you will definitely lose weight”......erm...well, yes and no. While there is certainly truth to the statement, unfortunately life is just not that simple anymore.
There are many factors embedded in modern lifestyle practices that seem to work against weight management. Especially in a fast paced city like Hong Kong where there seems to be an absence of a work-life balance, maintaining a healthy weight becomes much more difficult.
Physiological issues brought about by hormone imbalance seems to affect more of us now when compared to previous generations. The food we eat, the packaging we use, pollutants that we are exposed to on a day to day basis, all contain chemical traces that affect our body’s ability to function properly.
Hormones are like regulators for our bodies. In order to carry out functions such as fat burn, energy usage, cell repair, our bodies need hormones to tell them what to do. Chemicals have been released into our natural environment and into the food we eat for many years now and these chemicals, or “endocrine disruptors”, resemble hormones in our bodies which can disrupt or provoke the same reaction in our bodies that a natural hormone would do. Imagine if these endocrine disruptors turn off genes that keep you slim and turn on genes that stores fat and keeps you hungry? Scary isn’t it?
Weight loss no longer seems to be just influenced by exercise and careful eating. While it is hard to determine which chemicals causes what reaction, it is perhaps good for you to be a careful consumer when making purchasing decisions.
Rest and Sleep
To be honest, we hardly meet anybody who have reported getting at least 8 hours of sleep daily. In fact, we would be lucky if we achieve 7 hours of snooze time given our hectic lifestyle and fully packed schedule. While sleep is essential to our general wellbeing, getting enough sleep is also important when it comes to weight regulation.
According to studies conducted by the University of Chicago in 2004, there seems to be a direct relationship between sleeping only 4 hours a night to an increase of hormones that help us regulate hunger by 28%! So essentially what this means is that for a person who sleeps less than the needed 7 to 8 hours, he or she would feel lethargic during the day and would naturally reach for high energy or high sugar content food choices to keep them alert. With their hunger hormones out of whack at the same time, they would end up eating more than usual and as a result, gain the unwanted weight.
The morale of the story? Cut back on those late night outs and get as much sleep as you can, whenever possible.
In a highly stressed environment like Hong Kong, our bodies are constantly exposed to stressors. Overtime work, meeting sales targets, over achieving KPI’s in addition to the high cost of living are some of the factors that puts our bodies into constant flight or fight mode producing unnecessary amounts of stress hormones.
While stress hormones makes us more alert, more flexible, and protect us from imminent dangers, it also promotes the storage of fat tissue especially around our mid-section area where most of our vital organs are located. While it is our body’s natural reaction to produce stress hormones during times of stress, being in a state of constant stress will subject us to weight related issues such as high blood pressure, heart diseases, and even cancer. Ask yourselves, are you under constant stress?
Every person’s approach to stress management is different. While some would hit the gym to manage their stress, others may resort to means such as meditation, food consumption and even alcohol consumption to take that edge off. What is important is to find a method that is healthy and sustainable for you.
While trainers are not nutritionist, they may very well point you in the right direction when it comes to proper food consumption. While choosing the right source of macro nutrients are important, it is not necessary for you to count every calorie you consume during each meal.
You may adhere to certain guidelines such as consuming high GI carbs, unsaturated fat, and high protein food sources during the bulking stages. If you decide to try any of the diets out in the market, make sure you consult first with a professional as there is never a one size fits all solution.
While we have stressed this over and over again, there are still people out there (especially you ladies) who feel that lifting weights will make you bigger than those bodybuilders you see at the Mr Universe competitions! Developing lean muscles is a CRITICAL process to maintaining a high basal metabolic rate which in turn, will help you in maintaining your ideal weight, especially when you age. Weight training also have numerous other benefits including maintaining bone density, and strength building. So if you have not already starting lifting, start today!
5 Ways to Alleviate Tight Shoulders
If you ever suffer from tight shoulders, that is because your trapezius muscles are overworked by doing the job of all the other surrounding muscles. Due to lifestyle habits that require prolong sitting in front of a computer station and the constant need to look at our handphones, our traps become naturally tigh over time. This can result in discomfort around the neck area, migraines, and in certain serious cases, herniated discs, numbness in your arms and fingers. What changes can we make to avoid this situation?
1）Modify Your Work Station
If you are spending over 9 hours at work, it is then important that your workstation is set up with the aim to promote proper posture and maximal comfort. Your monitors should always be at eye level and encourage the user to remain in a neutral spine position. Maintain an extended arm position between 90 to 110 degrees at the elbow. The rest includes a well supported work chair and if possible, a sturdy foot rest where you can maintain your feet flat.
Stretching your neck and your traps can provide instant relief to stiff shoulders caused by sitting at the desk for too long. Stiff muscles are shortened in length and require manual stretching to lengthen the muscle fiber back to optimal length. While other options are available such as self myofascial release or trigger point therapy, stretching can be done easily throughout the day at your desk. Remember, to bring your muscles back to normal length, we recommend you to stretch each side for at least 60 seconds.
Go for a Massage
Everybody loves massages! Lying on the a massage bed while a masseur works on your tight shoulders should sound appealing to many of us. As soothing as it sounds, do note that the relief obtained from having a massage is just temporary if we do not address the root cause of the issue. Remember, your shoulders, or trapezius muscles are tight because they are overworked! The are overworked because the surrounding muscles are weak and not doing their jobs. So…..
4）Strenghten the Surrounding Muscles
In order to take some pressure off your shoulders muscles, your back muscles need to be stronger. You may want to engage in exercises that involve pulling movements such as the seated cable rows, lateral pulldowns, bent over rows, and our favorite TRX Rows. To make sure you are strengthening correctly….
Speak to our Personal Trainers
Many of us tend to fire our upper trapezius muscles when doing any pushing or pulling movements. The best part is, we are not even aware that we are using those muscles! For better results, seek assistance from our personal trainers and learn the skills to engage and fire the correct muscle groups during any pulling movements. You may be surprised at how fast your progression can be with proper guidance.
Fitness on Demand
查詢詳情，請致電 5802 0123
It is a dark and stormy night, and you are lying in bed with a huge URGE to…..work out our core! Well, good news, we are probably the only commercial gym that offers 24 hours fitness classes in Hong Kong! Work out with world renown instructors such as Billy Blanks and Jillian Michael from the comfort of our HOLOFIT Functional Training Zone!
For more details on class schedules, call 5802 0123.
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