Jane Tracy - Personal Training

New features

	Osteoporosis Prevention through Fitness and Nutrition John Mamana With a wealth of wisdom and understanding in the field, John Mamana brings us some clear and tangible ideas for treating the CAUSE of Osteoporosis before it has a chance to manifest into a disease.

	Training for Tennis Steve Jack When designing an agility program for tennis, you must first have an understanding of the body’s physiological make up and how this influences movement. Steve takes us through the physiological aspects of training for tennis and also covers plyometrics, reaction time, movement and the transformation zone.

	Dynamic Warm Up Routines for Sports Adrian Faccioni

	Educated Answers for the Pilates Instructor Marci Clark Understanding the theory behind the practice, Clark explores the answers to some of the most popular questions that come up in a daily Pilates class.

	Functional Training with Foam Rollers Annette Lang

	Abs In or Abs Out? Paul Chek

	ACL Injury Prevention - Part 1 Jason Vescovi In this first of a two-part series exploring biomechanical techniques for reducing the risk of non-contact ACL injuries, Vescovi shows us why female athletes are topping the ACL injury charts and then details a multi-directional and multi-planar plyometric drill progression that can assist in teaching proper deceleration mechanics.

	Fear the Squat No More Paul Chek The squat has been called the "King of Exercises" by many strength training icons. Read on as Paul takes you through the ins and outs of this common movement pattern.

	Intelligent Stretching Paul Chek If your piano or guitar were out of tune, would you stretch all the strings? Learn the art and intricacies of bringing the BODY back into tune!

Exercise of the month

Bicep Curl - On SB with Leg Raised

Exercise Tips
Always perform the drawing in manoeuvre before the start of any exercise. Pull the navel to the spine to create a strong centre!

Program of the month

Golf Conditioning 2 – Strength

RUNNING IN HONG KONG

If you're not in on the secret, there's an amazing running community in Hong Kong. Get up early on any given Sunday in autumn & winter and you'll find there's a race taking place with hundreds and sometimes thousands of enthusiastic competitors of all ages and running ability.

If you've never thought about racing before you could start off with a shorter, smaller race such as the AVOHK 5K series which take place around Wanchai Gap, Tai Tam Reservoir and Bowen Road. There are a number of 10K races including the hugely popular Nike 10K which generally takes place in November in Tin Shui Wai.

If you're up for a longer distance and a hillier challenge you could consider the Reebok 15K which takes place along Sai Kung High Island Reservoir or the AVOHK Reservoir Series which are 12 - 15K hilly races over trail and road around Aberdeen, Tai Tam and Tai Lam Chung Reservoirs.

If you want to know more about the running scene in Hong Kong, check out the HK runners site at http://www.hkrunners.com/. If you want some motivation and company to get yourself going consider joining a running club such as HKLRRC, which runs a popular Wednesday night track session at Sha Tin sports ground on Yuen Wo Road http://www.hklrrc.org/ or AVOHK http://www.avohk.org/. Also check out Hong Kong's local running magazine HK Runner http://www.hk-runner.com/.

If you don't fancy racing, do try out some local outdoor running when weather permits. My local run is out along the Lam Tsuen River path. It's away from the road and there are parks along route. It's always uplifting to see groups of elderly locals, keeping fit performing their Tai Chi routines. Alongside there are normally groups of ballroom dancers and sometimes musicians. There's a regular trio of guitar players and sometimes a lone flautist who plays haunting melodies that carry across the river. As well as a hubbub of human activity, the path is full of butterflies & birds, with egrets regularly seen along the water. As well as a great work-out, the sights & sounds are a great stress reliever.

RUN TO THE BEAT

If you like to keep motivated with music, run with your MP3 player. My top Spinning tunes at the moment are:

Saturday - Basshunter

Back again - Daughtry

Piranha- The Prodigy

Round and Round - Selena Gomez

Beautiful Monster - Ne-Yo

NB MP3 players don't like rain!! Hong Kong weather is unpredictable. MP3 players don't work after a downpour. I've learnt the hard way & trashed 3 iPods this way.

PERSONAL TRAINING SERVICES

I offer a FREE initial fitness assessment.

Personalised fitness programme to meet your current level of fitness, individual needs and goals.

Corrective exercises to improve posture and range of motion.

Progressive exercises to provide an appropriate level of challenge as your fitness develops.

A phased programme that develops your stabilization, strength and power.

Integration of balance, flexibility & core work along with targeted resistance training.

Interval training challenges for your cardio workout.

Advice on healthy nutrition to help you meet your lean body weight targets

SPINNING, PILATES & CORE BALL TONING

I'm now running 2 Spinning classes at Simply Fitness in Hong Lok Yuen. I'm delighted to say these are proving very popular. Please come along and try them out:
Monday/Wednesday 8.00-8.45 am

My Core Ball Toning session is:
Tuesday 1.30 pm

My Pilates sessions are:

Monday/Wednesday 9.00-10.00 am
Monday 7.00-8.00 pm
I also run a couple of classes at the Chinese Uni, if you are interested.

Here are 10 tools to help your mind and body rest, rejuvenate and step up to the next challenge you bring on.

1. Daily Nutrition Habits: What you eat and drink every day determines your athletic potential. If you eat poorly on a daily basis, your athletics potential ceiling will be low. Maintaining daily optimal health through a nutritious diet will do more to speed your recovery from workouts than any other factor.
2. Sleep Habits: Sleep is when your body does its best repairing and rebuilding. If you skimp on sleep, you will delay recovery.
3. During Exercise Nutrition Habits: Fueling and hydrating properly during exercise will put you in the best possible shape at the end of a session so you need less total recovery time. For easy workouts that last less than an hour, water will suffice. For workouts lasting longer than one hour, you should consume a sports drink that contains carbohydrates, electrolytes and possibly protein.
4. Post-Exercise Nutrition Habits: Post-exercise nutrition is vital to help your body rehydrate, replenish electrolytes, replace carbohydrates, provide protein and supply antioxidants. By refueling within 30 minutes of the end of exercise, you can quickly replenish muscle glycogen. If you miss this window, it can take up to 48 hours to fully replenish your muscle glycogen fuel stores.
5. Remove Heat Stresses: Sometimes it’s easy to forget about the simplest things, so whenever possible, drink fluids to cool your core temperature, wear moisture-wicking fabrics that don’t trap heat, and apply cool compresses to your skin to release heat.
6. Time Management: Running all over town or doing a month’s worth of errands in a day does not constitute as a recovery day. Manage your time well so you’re better able to plan nutritious meals, get a full night’s sleep and recover for your next workout.
7. Stress Management: Do what you can to reduce ongoing stress in your life. Not only has chronic stress been shown to cause illness, injury and burnout—it’s also not good for recovery and overall athletic performance.
8. Pre-Exercise Nutrition: Ensure your carbohydrate tank is full and you are fully hydrated before beginning a workout. If you work out first thing in the morning, consume some low glycemic index carbohydrates with water to replenish fuel stores.
9. Yoga: Stretching, relaxation and meditation have been shown to speed recovery.
10. Massage: Massages increase circulation, flush away waste products and bring fresh nutrients—all while promoting relaxation.
Source

TENNIS IN HONG KONG

Tennis is a very popular & accessible sport in Hong Kong. Social levels are played throughout the private sports and country clubs and also on the widely available public courts. Joining a team will add to your level of skill, fun and fitness. If you have the time look at joining a team in the tennis league. Visit the Hong Kong Ladies Tennis League at http://www.hkladiestennis.com/home.html or Hong Kong Tennis Association http://www.tennishk.org/ for details. It's a fun way to get around Hong Kong & visit other clubs, enjoying tennis and a tasty lunch as well!

Tennis is a sport that requires a high degree of timing and co-ordination to be played well. At a social level it is important to remember you need to get fit for your sport, rather than expecting social tennis to keep you fit. A support programme of strength training & flexibility, should help you get the most from your game and help to keep you injury free.

Take a look at this months training program which focuses on strength conditioning for tennis.

KEEP CHECKING OUT THIS SITE FOR REGULAR UPDATES!

I'll be adding more info about the professional training packages that I can put together for you here very soon! I'll also include articles by the top fitness industry gurus and articles on health and nutrition. So keep coming back to this site regularly!