Blackpool IFS Friday Many Outdoor Styles

Myself and the I.C.E Team can not thank you all enough for your AMAZING ENERGY - Thank you ;0)

4.49mins Turn up (The Music) - Cameo and Krooked - Hospitality Drum & Bass 2010



6.59 FML – Deadmau5 – For Lack Of A Better Name


3.55mins Only Girl (In The World) – Rhianna - Loud


3.48mins Firework – Katy Perry – Teenage Dream


5.05mins The Cure & The Cause – Fish Go Deep & Tracey K – Pure Garage Presents 100 Garage Classics


5.16mins C’mon (Catch Em By Suprise) (Extended Club Mix) – Tiesto and Diplo


5.35mins Heartbeats (DJ Stanza Remix) – Grum - Hospitality Drum & Bass 2010


5.08mins The Time (Dirty Bit) – The Black Eyed Peas


5.43mins Smack My Bitch Up – The Prodidgy – Their Law


5.06mins We speak no Americano (Myd Remix) – Yolanda Be Cool & D Cup


4.56mins Frisky (Feat Labrinth) – Tinie Tempah – Frisky EP


4.45mins Someone Like You – Adele - 21

Jan 2011 Indoor Cycling Tracklist

Its time to boost those class and I have taken all my favourite latest tracks and put them into a jam packed session of tuneage.  If Indoor Cycling is not your preferred way to train this is also a great running playlist great for intervals!

Warm up
Girls                              Sugarbabes (SEATED ROAD)

Main body
FML                              Deadmau5 (SEATED CLIMB CHANGING LEG SPEED)
firework                        Katy Perry (WAVE RIDING)
The Time (Dirty bit)     The Black Eyed Peas (JUMPS)
Smack My Bitch Up    Prodidgy (STANDING CLIMB)  
Katy On a Mission      Katy B (BEAT MATCH SEATED ROAD)
Cooler Than Me          Mike Posner (WAVES OR SPEED BUMPS)
What's My Name?      Rihanna & Drake (HIGH RESISTANCE STANDING CLIMB)
Barbera Streisand     Duck Sauce (SEATED AND STANDING CLIMB)

Cool Down
Broken Arrow             Pixie Lott (PERSONAL LEG SPEED)

Happy exercising

jaxsx

ps If you have any fitness questions please contact me on http://www.jackiediss.co.uk/

New Indoor Cycling Tracklist

This is a mix of something old something new and my all time favorites

Warmup
You've got the love - Florence and the machine (Seated Road)

Mainbody
FML - Deadmau5 (Seated climb with pace change/intervals of standing climb)
Drummer Boy - Alesha Dixon (Jumps)
Warriors Dance - The Prodidgy (Standing Climb and Waves)
Katy on a mission - Katy B (Seated climb with progressive resistance increases)
Dynamite - Taio Cruz (Seated road with resistance)
Commander - Kelly Rowland (Climbs and jumps)
Operation Blade - Public Domain (Seated and Standing Hill Speed)
Gettin over you - David Guetta & Chris Willis (Standing climb with short hill speeds)
Passout - Tini Tempah (Standing Jog)

Progress this track from a light climb into a cooldown
Inflation - Crazy Cousinz

Enjoy im loving these tunes right now and I will have a few more very soon

Jaxsx

Articles Past & Present

Emmas Week 2 Update

I always read the local magazines and was excited to read about Jackie's workout challenge - I am 43 and very overweight and know that if I dont do something about my health now I will find it harder as I get older - I was so excited when Jackie emailed me to tell me I was one of her 10.



I went to the first meet on Monday a little nervous and unsure - but was very soon put at ease by Jackie and her very friendly approach - the work out was good she split us into 2 groups and offered us alternatives for how hard we wanted to work. but still encouraging and pushing you to work that little harder.


I found the nutrition information very helpful and have put a lot of this into practice and I am still enjoying my food and believe that I will definitely keep these changes up.


Going into week 2 feeling very positive - I felt I struggled a little to begin with but soon got into the swing of things again I do enjoy the group workout and find it difficult sometimes to push myself when home alone.


Felt a little disappointed this week as only lost 1lb but overall since contacting Jackie in 4 weeks have so far lost 1stone 4lbs so still feeling positive.


Emma Bielawski

Ride Like Lance Tracklisting

This is a mix of classics and recent tunes as always a massive mix of all my favorites

Warm up
Release - Rollo & sister bliss mix (7.34)

Main Body
Sandstorm - Darude (3.49)
Let Me Show you - K-Klass (3.30)
Let me be your fantasy - Baby D (3.51)
Passout - Tini Tempah (4.00)
Pump up the jam - Technotronic (3.35)
Lock up - Zero B (3.16)
Crawling - Linkin Park (3.44)
The Energy - L.E.S Most (6.20)
Voodoo People - Prodidgy (6.31)
The cure the cause - Fish go deep (6.26)
Halo - Beyonce (4.24)

Cool down
Listen to your heart - Edmee & DHT (3.45)

ENJOY!! xx

Yellow Jersey Tracklist

Here are some of my favorite high energy tracks, ideal for interval training and race scenarios

Warm up
Inertia Creeps -  Massive Attack (5mins.19sec)

Main Body
Sandstorm - Darude (3.49)
The Energy - L.E.S Most (6.20)
Passout - Tini Tempah (4.00)
Lock up - Zero B (3.16)
Elecktro - Chocolate Puma (3.18)
Video Phone - Beyonce (3.38)
Voodoo People - Prodigy (6.31)
Be Cool - Paffendorf 6.03)
Blood is pumping - Voodoo people (7.46)

Cool down
Listen to your heart - Edmee & D.H.T (5.00)

I hope you love them as much as me xxx

Wedded Bliss Fitness Tips

You have the date set in your diary and now your planning has begun. You now have 101 things to organise and 12 months to do it in this could end up being a military operation. Here are my top 6 key health and exercise tips for you to use so that when the big day arrives you are that glowing, blushing bride you have always dreamed of being.

So lets make you feel like the most beautiful bride to have walked down that aisle.

Step 1 - Body Beautiful
You have found your dress and you now want to look and feel body beautiful so amongst all your flowers, invitations and place settings you now need to schedule YOU time! Getting active is your priority and this doesn’t mean dragging yourself to the gym it means just that 'get active'. Think about what will benefit you on the big day and then make sure you don’t leave it to the last minute. Getting active for your big day can play a hugely positive role it can help relieve stress, give you body confidence and the stamina needed to get through the day.

So have you set your goal and decided what you want to achieve? Will it be weight loss, to tone up or just generally to get fitter? Now take a couple of minutes to visualise this can you see yourself looking the way you want to look? So are you ready to get started?

So what kind of exercise should you do?
I agree exercise needs to fit in to your busy lifestyle BUT it also needs to be scheduled as an essential part of your daily routine. For you busy ladies out there I am going to recommend to you ..... interval training, this means you can mix sections of hard work with slightly easier work for example 2 minutes of cardio (pulse raising exercises) 30seconds to 1 minute of rest and then 2 minutes of body weight or resistance type exercises such as squats, press-ups and sit-ups.

To help get you started here is a mini 14 minute home workout
Make sure you have warmed up thoroughly before starting this workout
2 minutes of squats (complete 10 without arms and 10 with a bicep curl till 2 minutes is complete)
30 seconds to one minute rest
2mins of walking/jogging up and down the stairs
30 seconds to one minute rest
2 minutes of press-ups and Dips (complete 10 of each until 2 minutes is complete)
30 seconds to one minute rest
2 minutes of jumping jacks, knee lifts, jogging on the spot (complete 10 of each until 2 minutes is complete)
30 seconds to one minute rest
2mins of planks and sit-ups (complete 30seconds of planks and 12 sit-ups and keep alternating till 2 minutes is complete)
Make sure you cool down and stretch fully after your workout

Step 2 - Nutrition
Just relying on exercising is not the way to fully guarantee you getting the body you want for your wedding day and honeymoon. Reviewing your nutrition does not mean you need to resort to living on celery and carrots! Starving yourself to get into your dress will throw your body into turmoil and truly turn you into bridezilla and no one likes to be around a grumpy bride or bride to be. On a serious note review your present diet and see maybe what you need to swap rather than take out.

SWAP ALTERNATIVE
Processed foods Home cooked meals can be just as quick!
Takeaways Try making your own healthy option curry or Chinese
Foods with high levels in sugar, fat and salt Go for reduced sugar, fat and salt food, fresh fruit and vegetables are great snack alternatives
Alcohol Reduce the amount of alcohol you drink and go for soft drinks or for example wine spritzers
Step 3 - Dress fitting
If you are looking to lose weight for your wedding first of all let the bridal shop or seamstress who is altering your dress know. This will help you and them stagger the dress fittings, so as you lose weight or tone up and your dress will still fit you perfectly. TOP TIP Also remember to apply this forward planning with your bridesmaids, mother of the bride/groom as they to may also want to lose weight or tone up for the big day.

Step 4 - Pilates and Posture
You have a beautiful dress and you want to radiate elegance, grace and confidence. Pilates will help you to hone and tone your stomach muscles as well as allow you to hold correct posture. TOP TIP: Correct posture can make you look inches taller and help to lengthen and create a slim line silhouette.

Step 5 - Licence to pamper
Preparing for a wedding can be exciting and stressful at the same time so take advantage of the discount pamper offers available to all you lovely brides to be. Something’s you should get the professionals advice on but something’s you can do for yourself as often as you want.

THE PPROFESSIONALS
Aromatherapy oils are a great way to relax especially when mixed with a massage. Seek professional advice if you do not know which oils to choose or if you are pregnant
Facials are key to that glowing bride skin many beauticians can plan out a facial skincare routine specifically for you just be aware a facial the day before is not always a good idea as it can stimulate toxins in the skin creating a brides worst nightmare 'the wedding day spot!'

YOU CAN DO
Bubble baths
Body brush daily
Exfoliation

Step 6 - Relaxation, rest and sleep
This is your key to being a calm and in control bride, with the right amount of sleep exercising will not feel like a chore, you will have a clear mind to deal with any situation that arises leading up to the big day. Take time to breathe and also enjoy the build up to your wedding day because before you know it, it will have been and gone!

2000 and Shine

2000 and shine

Last year I hit instructor burnout I denied it was coming I convinced myself it would never happen to me but it did and it knocked me for 6! In a way I don't think till you hit it you ever get that feeling where you need a total priority shift and a change in direction. For me it wasn't just something that was needed to happen it was something that had happen.

Even though my health, confidence and fitness levels have taken a beating I have to say it has been probably one of the best things to ever happen to me and some of my friends in an indirect way. It made me look at what I thought I loved doing and what it was actually doing to me. Fitness is one of the best industries to be in it's social and provides us all with a platform to be help people feel better about themselves physically and emotionally.

So do you ever find yourself feeling drained and not just physically?
Do you find yourself running from class to class?
Do you find yourself looking for money to be made in the industry?
I can promise you there is money to be made it is just whether you are ready to look outside of your teaching classes box.

For years and years I totally focused on my income coming from my classes and the occasional PT sessions. So when I physically came to my limit, I'm not going to lie I panicked I sat there thinking how on earth was I going earn money! So here are my top top tips to get back in there but this time with a business savvy head on.

Daydream...Wait stay with me! What have you always wanted to do? DVD, write a book, set up your own website, help people or lose weight the options are endless. Okay do you have an idea?

Research your competitors, look at your idea and see how it can grow. I had an idea for a website but found it worked better as a book. Your idea could be your unique selling point as an instructor for clubs or even for getting you into presenting if that's your dream.

Ask for a real opinion, speak to your class attendees and people outside of fitness that know nothing they will give you a 100% honest answer.
Could it make you money? Remember to always believe in what you are worth and charge for it.

What are your outlays? Room hire, agreed commission structure within a club, marketing, advertising and welcome packages.

Make a plan so for example you want to run a weight management course what do you think it should contain and what do your member think it should contain.

Believe in your product and don't be afraid to take or ask for advice.

Keep an open mind and remember you do not always have to follow the crowd. Fitness the same as music and fashion, saturation and over exposure can kill an idea or how an idea can be delivered so think outside your box look at other businesses fitness and non fitness related

Prioritise your time remember you are at the TOP of your list. Remove toxic people and influences in your life, they are draining you more than you realise. Positive people are amazing to be around they can inspire, motivate and can even help you head in the right direction. So remember you deserve to be around positive people and you will probably find they get back from you as much as you are getting from them.

Sleep, breath and relax or at least find something you really enjoy this is your release and your time so take it!

Make sure you are paid what you are worth rather than run yourself ragged and giving half your potential, prioritise give 100% and charge more to reflect your true worth
I know we work in the fitness industry but you also need to have a balanced exercise program so look at the balance you need to create for your body to function at its optimum. Take the exercise slow and steady and build your fitness up to support what you do.

So as a summary there is always support around you just don't be afraid to ask or learn something new. Definitely look outside of your box as inspiration can lie in the strangest of places. And last but not least you are the most important thing, you are your business so surround yourself with positive people and feel the benefits.

Lazy girls fitness

Lazy girls fitness

As I am sat poised over my laptop looking at the title of this book I feel I should explain why I called this the 'lazy girls fitness' book. If the truth be known I was rather a late bloomer when it came to fitness. I was an overweight child for most of my childhood and thinking about it... my teenage years as well but with no real understanding of why I was the size shape I was I thought everyone looked liked me or as you got older you just go bigger.

I didn't understand I had decisions and control to be responsible for and that I could change. So you see I was a lazy girl without consciously knowing any different. I was the classic couch potato and second helpings child and I loathed ...... I repeat loathed exercise until one day I went to the gym with my father at the age of 17 and for the first time I didn't have to worry about collapsing halfway round the track or letting a team down I just exercised for me.
With exercise came a new body and a new found confidence and if I could bottle it and give it away I would. Occasionally that lazy girl in me still pops up, even now and health and fitness is my living. For so long I battled with my lazy girl but realised using those feelings helped me to understand and be realistic with my clients.

By no means does this mean I give you an easy time but I understand a lot of the emotion, motivation and reasons why people start exercising or have a healthy fear of the unknown when it comes to exercise. My naivety as a child to young adult and lack of nutritional knowledge lead to all sorts of minds sets and confusion until I realised it was me and only me that could educate myself and understand my body.
So this book is the lazy girl and personal trainer in me and a few handy hints I have picked up along the way.

WWW.
WWW. stands for where, what and why? So are you ready to take control and educate yourself to make you happy and healthy, You don't need a man to tell you, you look gorgeous (unless it is Gok Wan) you don't need to lose weight to look good, to be accepted or to find the solutions to all your problems. Right now you should have that feeling in your stomach when you decide THIS day today (which is always a Monday) is the day you are going to start your new diet, exercise plan, positive thinking, cut down the drinking, smoking or just feel better about the skin you are in.

Except today you are not on your own.... I am here to remind you there are millions of women that have felt, are feeling or will feel like this. I was and still do, even though I am a Personal trainer we all have our demons in different shapes and sizes. From my years of negative thoughts about myself and what I felt I couldn't do or wouldn't be good enough for I should really lie and say
I get up every morning with a spring in my step, the birds are singing and I am always happy and positive, .... well I AM.... some of that person but its a daily/hourly reminder to myself that negative will bring negative. Would you feel confident in someone that ... so try a positive thought start small and believe it!
I read an amazing quote in a girlie magazine not so long ago ' we come to love, not finding the perfect person, but learning to see an imperfect person perfectly' see you are perfect!

You look Hot .... What's your secret? Part 1

You look hot what’s your secret

Do you long to walk down the street oozing self & body confidence, sex appeal, effortless style and glowing natural beauty? Is this a stupid question? Every woman wants to look and feel amazing and receive that ultimate question of... 'what's your secret?'

So ladies i am taking you right back to the basics, because believe me when you have these mastered there will be no limits. Achieving the basics could not be easier whether its dropping a dress size or asking for a pay rise these tips are things I have done, tried, had recommended or used myself. So when I am feeling lacking in any area of my life I go back to my basics and I feel prepared and ready for anything

So what is your dilemma?
As a woman I know we don't just have problems we have 'dilemmas' whether its because our hair is wrong, you haven't been to the gym for a week, you ate a whole pack of cream cakes to yourself or the worst yet, you cant find anything to wear!?
So recognise your dilema and as yourself two questions how does it make you feel and how far are you actually away from where you want to be? I's a harsh truth to realise but where are you really? how far away from your goal are you? You cant determine your real goals if you are not honest with yourself, you are giving yourself the shakiest platform to try and stand your success up on.

So over many cups of chai tea and girls heart to hearts I have picked out some of the reoccurring culprits and also the fantastic points of views and solutions that the women in my life past and present have influenced me with.
Article to be continued ......

Welcome to my Blog

Hey Everyone and welcome to my Jackie Diss blogspot I hope you enjoy reading my future posts on

Health and Fitness articles

Personal training tips and information articles for all you ladies out there that want to feel fit and fabulous!

and last but not least answering YOUR questions ...

I look forward to hearing from you soon

Jaxs x