Tag Archives: fitness

Warrior Film Review for BodyCombat instructors and participants

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BodyCombat instructors and participants all know that this Les Mills fitness class is based upon mixed martial arts (MMA). It’s a an authentic blend of boxing, karate, tae kwondo, muay tai, capoeira, kick boxing, Brazilian jujitsu choreographed to music. It’s a great way to work out and it burns calories and tones muscles.

Although the moves in a Body Combat class are authentic, it is non-contact. You don’t punch and kick people for real.

Warrior Film Review for BodyCombat instructors and participants

And that’s fine because most participants are not martial artists and are probably not that bothered about the difference between the styles. They are more interested in the exercise results.

If you are interested in learning more you could go to a full contact martial arts class. Or you can watch MMA tournaments on Sky TV. Look for UFC (Ultimate Fighting Championship). Or once in a while a Hollywood block buster comes along with an MMA theme.

There was one a few years ago called Never Back Down – which was more of a teenage rom-com with the usual impossibly beautiful American teenagers hanging out in expensive cars, partying, copping off with each other and, on this occasion, fighting in MMA matches. It was good eye candy and the fight sequences were well done. But there was little depth.

Warrior film review

Now along comes Warrior, a film with a great emotional story, superb acting and kick ass choreographed MMA fights.

Tommy Conlon (Tom Hardy) and Brenden Conlon (Joel Edgerton) are estranged brothers haunted by a betrayal by their alcoholic father (a superb Nick Nolte). Tommy is trying come to terms with losing friends in combat in Iraq and Brenden is trying to keep his family finances afloat as the bank tries to repossess his house.

They both fall back on their MMA background and enter a UFC competition. Whilst you can spot the inevitable outcome within moments, that they’ll meet in the final, their journey to that clash is emotional as each of the brothers and their father try to reconcile their past differences. The amazing fight sequences punctuate the drama. Unlike the teen film mentioned earlier, these guys are much older, battle hardened and world weary. The final fight tugs at the heart strings, and despite the savagery of the bout, I defy anyone not to wipe away a tear.

Warrior Film Review for BodyCombat instructors and participants

Pretty much every martial arts we have seen in Body Combat makes an appearance, and that allied to the strong story line makes it compulsive viewing even for those who are only interested in the exercise benefits of the class.

I often joke when I teach Body Combat that, “This class is only make believe.” Well this film is only make believe too, but it is so well made that you will get swept away with the gritty reality and the raw emotion of a family struggling for reconciliation.

Over to you: Have you seen Warrior? What did you think? What other MMA films have you seen and would recommend? Are you a Body Combat participant or instructor? How do you react to seeing “the real thing”? Please leave a comment by clicking on “leave a reply” below.

 

Eleven ways to strengthen, stretch and flex – what is a Body Balance Class?

Fitness and Yoga, , , , ,

I’ve been blogging a lot about Yoga recently but here’s a post that answers the question, “What is a Body Balance class?” It’s an hour long exercise to music class from international, New Zealand based, fitness giant Les Mills. It is also ten or eleven ways to strengthen, stretch and flex your body.

What is a Body Balance class?

The Les Mills format is straight forward. They release a new class every 3 months. We are up to release number 56 in Body Balance. Where ever you take part in a class, anywhere in the world , it will be the same moves and the same music. That’s great for continuity.You can get comfortable with the moves over a few weeks and then really get into developing your technique.

Body Balance itself is a lovely combination of moves and exercises from Tai Chi, Yoga and Pilates choreographed to great mood music. One of the best things about teaching this class for the last seven years is the great new artists I have discovered and fallen in love with. Great groups like Sleepthief, Conjure One, and Delerium that you have probably never heard of. And then some that you will have like Sting, Annie Lennox, The Script and Leona Lewis.

A Body Balance class usually consists of ten or eleven pieces of music with associated exercises as follows:

What is a Body Balance class?

Tai Chi Warm Up: A beautiful flowing way to start. Arm circles, waist rotations, and shifting the weight from side to side. I like to describe this track as flowing like water, with no beginning to the moves and no ending. They merge into one sequence effortlessly and seamlessly. It warms up the body and clears the mind ready for some harder work later.

Sun salutations: Most yoga classes contain a sun salutation to warm up the body and Body Balance uses those yoga moves to the same effect, often adding a few surprise exercises into the sequence to maintain variety. The sequence is quite quick, often containing up to 16 different positions that flow from one to the next.

Standing strength: Now the class gets harder. Expect standing yoga poses like the warriors, triangle and standing lunges, design to strengthen the thighs and the gluteals. These tracks can be quite tough and they are meant to be. You will start to tremble and will notice a difference in your strength after only a few classes.

Balance: The pace slows down a little with exercises to test two things. Your balance – as most of the poses involve being on one leg. And strengthening the lower legs – your calves and ankles. These tracks are beautiful and challenging at the same time.

Hip openers: Anyone who runs or walks frequently, and definitely anyone who takes part in cardio classes will find their hips become tight. Body Balance gives you exercises to open up and stretch the hips. Expect to feel on the borderline between pleasure and pain in this track. The moves offer sweet release from tightness.

Core abdominals: Now we move into a more Pilates based environment with a track designed to sculpt the core of the body and the abs in particular. You might combine crunches, planks, side planks, leg raises and extensions. You will definitely feel a fire start to burn in your tummy.

Core Back: This second Pilates based track works the lower back and gluteals. You might be on your tummy lifting your legs up behind and your arms and chest up, or on hands and knees lifting into a cat stretch. When these two tracks are done you might feel really tired and there is often a natural short break here in child pose to allow you to recover.

What is a Body Balance class?

Twists: By now the hardest part of the class is over. Gentle abdominal twists, either seated or lying down allow gravity to massage your inner organs. There might be some harder exercises like twisting lunges but on the whole the emphasis is calmer. The relaxing ending is in site.

Forward Bends: Many of us have tight hamstrings, particularly men who run and don’t stretch (which is most of them). This final working track is designed to stretch the hamstrings and the inner thigh muscles and sometimes the IT bands. The moves are slow, the stretches can be intense, the rewards don’t take long to show up. You will notice more flexibility here after a month or two of classes.

Relaxation: Sometimes one, maybe two pieces of music designed to relax the body. So on with a jacket and some socks. Lie down in a comfortable position, breathe deeply and let the oxygen re-energise your tired muscles and slow your heart rate done. Some people leave the class before this last section. I think that is a shame. We live such busy lives that we owe ourselves a few moments to chill. It might only be 6 or 8 minutes but it really finishes the class nicely. You’ll have combined the physical exercise earlier with a great relaxing calmness.

So that’s what to expect from a body balance class. Ten or eleven pieces of amazing music to strengthen, stretch and flex your body and to finally unwind the mind.

Over to you: Please tell me your experiences with Body Balance either as a teacher or a participant. What to you enjoy? What do you find most challenging? Please leave comment by clicking on “leave a reply” below.

If you liked this post you might like these reviews of past Body Balance releases:

Are you wondering which designer clothes to wear for a yoga class?

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Some people agonise every morning about which outfit to wear for work. They may have laid awake for part of the night juggling outfits, colours, shoes, fabrics and accessories into the best combination. Then during the day at work their concern switches to what to put on for the night out. A dilemma which might occupy their attention throughout an afternoon of meetings.

But surely these deliberations do not extend to what to wear in a yoga class? Well apparently so.

which designer clothes to wear for a yoga class?

I’ve never been that fashion conscious. I knock about in jeans and a T-Shirt. I’ll dress smart for nights out and reluctantly don “black tie” for a posh do (actually the tie is usually bright magenta – but that’s another story). But I never spend long wondering what to wear in class – whether as a participant or as the instructor. I’m comfy in shorts and a sleeveless T-Shirt. If it has a Nike “swoosh” on it, fine. If it doesn’t I don’t lose sleep over it. On the whole comfy is more important than whether it has a Puma or an Adidas logo on it.

Occasionally I’ve bought branded Body Combat or Body Balance gear. I’ve found it over-priced and in some cases poorly made and unable to stand up to repeat washing. It may make me look the part but it doesn’t improve my skills as an instructor.

which designer clothes to wear for a yoga class?

So when I get asked what you should wear in a yoga class I give a practical answer. Tops and pants or shorts should be comfortable and allow a fairly wide range of motion. So not too tight. Sports bras for women (or tops that incorporate equivalent support). And sensible thigh or knee length shorts for the men because we don’t want it to all hanging out do we?

which designer clothes to wear for a yoga class?

Then I hear people wondering which designer clothes to wear for a yoga class? And when the conversation strays into brands like Fit Couture, Rogiani, Lululemon and New Balance I get quickly out of my comfort zone. Having looked at some of these websites though, I do like the look of the clothes on display. Some of it is ethically produced which fits with the yoga ethos. And I would never discourage anyone from buying something they look and feel good in.

But here’s the thing.

Wear what you want in a yoga class as long as it ticks the practical boxes. But don’t make wondering what to wear in class a reason to not to practice.

Because a logo won’t make you more flexible than you are now. Expensive hallmarks will not increase your range of movement and improve your strength and posture. Designer labels might dress you up well but they won’t improve you physically.

Yoga can do all of these things.

If you work hard (especially if it’s Power yoga, or Ashtanga yoga, or Bikram yoga), you’ll sweat just as much in a £80 top as you would in a £10 top. Put the practice first and maybe make the designer gear your reward later.

Over to you: What do you wear to your yoga classes? There are some great clothes out there. Which are your favourite brands? Please share your thoughts and comments by leaving a reply.

A few things you should expect from a Hatha Yoga class

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If you are looking to give yoga a try, a hatha yoga class is a good place to start.

Look for the hatha yoga classes on the timetable in fitness clubs like David Lloyd’s and Bannatyne’s. Or you might see adverts for hatha sessions in local community centres and church halls.

you should expect from a Hatha Yoga class

In the UK, hatha yoga is seen as a gentle form of practice, compared to the more demanding ashtanga or power yoga. In actual fact hatha yoga is the oldest type of yoga practiced by people all over the world. It is a common framework from which all the more modern interpretations have evolved.

So ashtanga yoga, which is a set series of poses performed in the same order ever time, owes as much of its roots to hatha, as power yoga (a faster series of moves which are more aerobically challenging), bikram yoga (practiced in a very hot room), and freestyle fitness yoga (taught without reference to any traditional pose names). All of them have been developed from the same starting point.

Nevertheless, hatha yoga is now often synonymous with a gentler form of practice suitable for beginners.  If you like it you can progress to a more challenging form later, but wherever you end up you will still see some common features.

Hatha yoga embraces “8 limbs”, or foundations. of which those relating to poses/exercises (asanas), breathing (pranayama), meditation and concentration are most prevalent. Sometimes the more spiritual elements are also represented but many people just seeking the physical side choose not to focus on these.

You can expect doing hatha yoga to improve your flexibility and joint range of motion, but this just one of the physical benefits. Others include:

  • Better cardiovascular efficiency
  • Better respiratory efficiency
  • Increase in breath-holding time
  • A calmer an more relaxed body
  • Better dexterity skills
  • Better posture
  • Better strength and resiliency
  • Higher energy levels

Overall it can just help improve your feeling of well being.

So what you should expect from a hatha yoga class?

Usually the class begins in a seated position with an introduction to deep breathing. Then  some seating poses, perhaps a few twists. Some classes will offer a “sun salutation” which is a sequence of exercises to warm up the body. There will be core strengthening work. You’ll try some forward and side bending poses and hip and chest opening moves. And my favourite, the standing strength exercises. You might break a sweat but this is not an aerobically challenging class.

Throughout the class you might hear names given to the exercises, “Warrior Two” for example (there are three kinds of warrior pose – and this is the second of three). Sometimes the teacher might use the ancient name for the pose (“Virabhadrasana 2“). It can be confusing but don’t let it put you off. Just concentrate on the position of your body rather than what the exercise is called.
you should expect from a Hatha Yoga class

At the end of the class you get the opportunity to lie still and return your attention to your deep breathing. This is a lovely, calming moment and allows you to reflect on what you have achieved.

So that’s what to expect from a hatha yoga class. Give it a try. It is great for your mind and for your body.

Over to you: Have you recently tried a hatha yoga class. What did you think? Have I described it well in general or did you feel differently? Are you thinking of giving it a go? Are there any other questions that you have? Please leave a comment below or send me a message.

If you want a more vigourous type of yoga, read my blog about power yoga and how challenging that can be.