DCT Fitness

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Well karma has well and truely got me tonight. Beasted at Harton boxing & fitness complete with bear crawls, sprints, burpees etc etc. 😤😫😩

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Obesity and diabetes are soaring at shocking rates. The NHS is spending £9bn a year on tackling this issue. We must do more to encourage daily physical activity, as failure to act now means a bleak future for our population and spiralling NHS costs and worsening public health.
Obesity levels in South Tyneside are costing the borough’s health bosses a staggering £50m a year. Stark statistics show that 27.4 per cent of the borough’s adult population is obese – compared with a national average of 24.2 per cent. For children under the age of 18 that figure is 12.4 per cent, with around 25 per cent of the borough’s reception class-aged children rated overweight or obese.
“It is a really difficult challenge to find ways of encouraging people to change their lifestyle, and improve their wellbeing. Particularly in deprived areas such as here in South Tyneside where there are other priorities, and access to physical activity and healthy diets is more difficult.
Shields Gazette, 2012

• Pull-up station- to help strengthen upper body.
Expecting the general population to adopt healthy lifestyles is unrealistic if the social and built-up environment does not support it.
COST and accessibility are just two of the main barriers to people taking part in exercise. The sterile conditions of a gym, not to mention the fear of embarrassment they can instil in those wanting to get fit is also an obstacle for many.
Some people can find the gym environment an intimidating place. Adult playgrounds and Fitness trails can help remove these barriers and that's why their popularity has grown.

• Balance beams- for balancing exercises or simply to jump over.
Fitness trails or trim trails combine scientifically designed exercise with walking or running to provide a well balanced physical fitness routine for the entire body. They may also help in stopping the public and fitness groups using and causing damage to ‘park benches’, fences etc.

• Parallel bars - Upper body strength
Humans have been squatting, horizontal pressing, vertical pressing, climbing, and using their torsos to resist pushing and pulling forces for millions of years. We still need to perform these movements as they are essential to our health and functionality. So by installing individual exercise stations to enable these exercises along our coastline or in our parks we can encourage more of the public to take part in some exercise without the need to pay for and ‘suffer’ the embarrassment of indoor gyms!



• Leg lift station - Used to perform knee raises and leg lifts to strengthen abdomen and upper thighs.

The great thing about a Fitness Trail is that it is for all ages and for beginners to advanced athletes. It is attractive and fun to use. Some installations have been called playgrounds for adults (and why not? Why should children have all the fun?). Trim trail units can be used individually or in pairs or groups. It is ideally suited for group classes and exercise programs and installed as a trim trail or green gym.
The idea of an outdoor gym is to place it in people's way. They are often installed next to kids' playgrounds, thus encouraging parents to use the fitness equipment while their children play. Even for those without children, placing them in parks and other open spaces that people cut across on the way to the shops or work can help initiate the uptake of exercise. Runners, bodybuilders and dog walkers are all able to add these exercises to their routine while also enjoying the great outdoors and all the associated benefits.


• Horizontal ladder - Also known as Monkey bars, this is a strenuous exercise for arms and shoulders “walking” hand over hand the length of the ladder. Can also be used for chin-ups.

Testimonials
Bognor Regis, Richard McMann, Head of Bognor Regis Regeneration Task Force
“The outdoor exercise equipment which forms our seafront fitness trail ‘ Flex on the Beach’ – is very well used, helping all ages to become more active, informally, whilst having fun in the healthiest of environments – the Bognor Regis sea air!”
Hextable Parish, Dee Morris, Parish Clerk
“The Parish is very pleased to say that the outdoor fitness equipment is indeed in place and is proving to be extremely popular with both all ages. The green gym equipment has its regulars who can be seen every morning and often it is in use until late of an evening. As it is the school holidays the youngsters in the village use the green gym constantly.”
Cllr Graham Tope, Executive Member for Community Safety, Leisure and Libraries at Sutton Council, said: “With everyone feeling the pinch, keeping fit and paying gym membership fees is not affordable for everyone, so these outdoor gyms are a great, free alternative. Anyone can use the, from beginners to experts, so they’re yet another reason to visit two of our many wonderful parks.”

Other benefits and positives of a fitness trail or outdoor gym:

• Promotes use of public spaces and parks
• Low-cost facility with widespread benefits
• Low maintenance and running costs
• Strong vandal resistant construction
• Very low carbon footprint
• Aligns with Government policies
• Promotes inter-generational and family activity
• Demonstrates that positive action is being taken
• Community facility open to all and of benefit to all
• Acts as an advertisement to promote healthier lifestyles
• Grants and funding available
• Excellent form of Ecotherapy

Leisure services always seem to be those to get cut first in times of economic down turn which can lead to less facilities and an increase in crime rates. The addition of an outdoor fitness trail along our beautiful South Tyneside coastline and/or outdoor gyms in our parks will allow the public to get fit at any time of day and without the cost of using a traditional fitness suite in a leisure centre or private fitness club.

Some of the basic equipment mentioned could be added in order to provide a balanced full-body exercise routine by using this equipment alongside the natural facilities our coastline already provides.

Comment if you think something like this would benefit South Tyneside.

A PT Motto maybe? Haha..

The Truth About Fat - Top Diet Tips That Will Help You Stay Lean and Healthy


Lets dispel a myth that is preventing people from looking and feeling their best - the myth that fat has to be avoided for people to stay lean and healthy.

Fat comes in different guises and whilst there are some that you should avoid like the plague, others are integral to health and optimal body composition.

Here are my top tips regarding fat intake:

1) Avoid trans fats (not saturated fats)

Obvious but worth a mention. Trans and hydrogenated fats are poison. They have no place in our diet and should be avoided at all costs. Where are they found? Cakes, snacks, biscuits, crisps, chips and margarine.
What is a hydrogenated fat? An oil that has had hydrogen gas bubbled through it (hydrogenation) making a solid from a liquid. Yuck.
This alters its chemical structure, turning it into a toxin that our body cannot assimilate or process.

2) Cook with a mixture of saturated and mono-saturated fat.

People typically think that is better to use polyunsaturated fats (oils) to cook with as they are healthier alternatives to saturated fat (butter or coconut oil).
Used cold in dressings, cold pressed extra virgin olive oil gets my vote. However, cooking is a different matter.
Firstly, cooking with extra virgin olive oil is comparable to cleaning your car with Evian i.e. a big fat waste (had to slip one pun in there).
Secondly, heat. In the words of L'Oreal, here comes the science...
Look at the structure of saturated and polyunsaturated fats. What is the difference? You will notice that the saturated has no 'free' links/bonds but the polyunsaturated has several.
That is why saturated fat is solid at room temperature and polyunsaturated oils are liquid even in the fridge. Mono-unsaturated has one free bond hence the mono.
Those free links mean that when oil is heated, free radicals are produced. Free radicals are highly reactive chemicals that damage cells, destroy nutrients and increase the risk of disease (cancer and heart disease primarily). This is another reason to avoid hydrogenated fat.
Use coconut oil or a mixture of butter and olive oil to cook as these choices are stable and less prone to oxidative damage.

3) Ensure adequate omega 3 intake

Omega 3's come in 3 main forms. ALA, DHA and EPA. These are 'essential' fats because we cannot make them ourselves and have to get them from our diet.
Why do we want Omega 3's in our diet?
• They make cell membranes more fluid so they can communicate better with one another.
• They allow neurotransmitters like serotonin and dopamine in more easily (better mood).
• They are anti-inflammatory (inflammation is a key factor in degenerative diseases including Alzheimers and heart disease)
• They support circulation
• They thin the blood (think aspirin minus the side effects).
• They improve insulin sensitivity (sugar into muscle cells not fat cells).
• They help with fat loss and appetite control.
What are the best sources?
• Walnuts - ALA.
• Flaxseed - ALA (not liquid as it has a tendency to go rancid very quickly so stick to husk).
• Oily fish (wild salmon, mackerel, sardines) EPA/DHA.
• Fish oil (make sure they are cold pressed) EPA/DHA.

4) Include saturated fat in your diet

Many people are staunchly opposed to saturated fat. While I don't advocate high amounts for everyone, they have a part to play (approx. 30-60% of your fat intake) for the following reasons:
• They stimulate hormone production.
• They contribute to healthy cell membranes.
• They contribute towards healthy skin and hair.
• Organic butter is a rich source of iodine (essential for thyroid function).
• Organic butter is rich in Vitamin A (immunity/vision) and contains E (antioxidant), D (immunity/cell health) and K (bone density) plus CLA (anti cancer properties).
Best sources:
• Coconut oil.
• Butter.
• Eggs.
• Grass-fed beef.

Spring into shape with DCT Fitness High Intensity Interval Training, Tuesday & Thursday at Art of Dance and Fitness from 6pm-7pm, and also Friday mornings at South Shields Freemason's hall from 9:30-10:30. Only a limited amount of spaces available.. TO BOOK YOUR PLACE TEL Davey or TXT: 07814504046 EMAIL: [email protected]

DCT Fitness Body Blast is back! Tuesday & Thursday at Art of Dance and Fitness from 6pm-7pm, and also Friday mornings at South Shields Freemason's hall from 9:30-10:30. Hope to see you all back with us in 2013. Only a limited amount of spaces available.. TO BOOK YOUR PLACE TEL or TXT: 07814504046 EMAIL: [email protected]

Happy New evryone! DCT Fitness Body Blast is back on Tuesday 8th & Thursday 10th Jan at Art of Dance and Fitness from 6pm-7pm, and also Friday mornings at South Shields Freemason's hall from 9:30-10:30. Hope to see you all back with us in 2013. Only a limited amount of spaces available.. TO BOOK YOUR PLACE TEL or TXT: 07814504046 EMAIL: [email protected]

Love seeing ought like this!

The amazing weight loss of Chris Davis - training with [Spartan Coaches] http://www.spartancoaches.com/ Chris Davis weighed was 700lbs. He measured the distance he could walk in feet, and had to plan his route from car to office c...

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