Blue Cat Fitness
Dear blue cats,
Thank you all for your continuing support and your hard
work since we started blue cat fitness back in September
2011.
Since then we now offer more classes including mother &
baby classes, old school circuits, fitball , bootcamp & our
new class body blitz.
Over the coming months we are hoping the good weather
will see the outdoor class build in numbers, (& not just be
for the brave) and I hope you will continue all of your
hard work & dedication, remember every step you take is
another one towards your goal.
Lesley-Anne x
HIP TO WAIST RATIO.
This is yet another way and often seen as a truer result compaired to BMI to
check your health.
Measure your waist
To find your true waist, feel for your hip bone on one side.
Move upwards until you can feel the bones of your bottom rib. Halfway between is
your waist. For most people this is where their tummy button is.
Use a mirror the first time to see what you're doing and to make it easier to measure.
For women:
 Ideal: less than 80cm (32")
 High: 80cm to 88cm (32" to 35")
 Very high: more than 88cm (35")
For men:
 Ideal: less than 94cm (37")
 High: 94cm to 102cm (37" to 40")
 Very high: more than 102cm (40")
How to calculate waist-to-hip ratio
Working out the risk to your health is simple. Using a tape measure, take the following steps:
1.
Measure your hips
2.
Measure your waist
3.
Divide the waist number by the hip number
A ratio of 1.0 or more in men or 0.85 or more in women indicates that you are
carrying too much weight around your middle. This puts you at increased risk of
diseases that are linked to obesity, such as type 2 diabetes and heart disease. So lets
get exercising and eatingf well to reduce this.
Two Purrrr-fect Home Workout.
Quick toning:
Warm up:
1 min side step
1 min hamstring curl (kick bum)
1 min knee lifts
1 min side step with shoulder rolls
1 min hamstring curl with reach forward and pull arms
1 min knee lifts with shoulder press
REPEAT
10 x Narrow squats
10 x Wide leg squats
10 x lunges (each leg)
15 x press ups (full or box)
10 x tricep press ups (hands narrows, elbows go to the side of the body)
15 x lean back sit ups
15 x leg leaver sit ups, low abs
Cool down & stretch!!
CV Circuit:
Walk for 1 ½ minutes
Standing tummy twists (fingers to ears, lift knee and twist
upper body) 1 minute
Jog / run for 1 ½ minute
10 x squats
10 x star jumps
Walk for 1 ½ minutes
Standing tummy twists (fingers to ears, lift knee and twist
upper body) 1 minute
Jog / run for 1 ½ minute
10 x squats
10 x star jumps
Walk for 1 ½ minutes
Standing tummy twists (fingers to ears, lift knee and twist
upper body) 1 minute
Jog / run for 1 ½ minute
10 x squats
10 x star jumps
Walk for 3 minutes
Stretch!!!
Please work to your own level,
if you need any help / advice please ask your instructor.
Always check with your doctor / midwife before starting exercise
Healthy Eating – Where to start.....
We believe a balanced diet and a good exercise programme is the
best and only way to a healthy body and lifestyle.
We follow a low Gi eating plan. Low Gi simply means low in sugar,
by keeping your blood sugars constant it means you stop having
sugar highs and lows.
If you can maintain your blood sugars it will help to stop food
cravings. You need to eat every 3-4 hours, and aim to eat foods
that are under 5grams of sugar per 100 grams.
This needs to be mixed with eating low fat foods like protein and
dairy, plenty of fruit and veg, low gi carbohydrates and lots of
water!
If you need help you can ask for free advice from your instructor.
Or 1-2-1 healthy eating advice is available from just £6 per week.
Blue Cat Fitness – Spring Newsletter.
10 better than
BOTOX foods:
1. Avocados (good for moisturising)
2. Wild Alaskan Salmon (good for a
natural facelift)
3. Wheatgrass (good for purifying)
4. Green Tea (good for skin renewal)
5. Berries (good for skin defence)
6. Brazil nuts (skin repair)
7. Kale (good for beating wrinkles)
8. Cantaloupe melon (good for skin
elasticity)
9. Tomato (good for collagen
support)
10. Yoghurt (good for glowing skin).
Blue Cats’ Class Timetable.
Day / times
Monday
9.15am
Monday
10.15am
Tuesday
8.15pm
Wednesday
10.30am
Friday
10am
Sunday
7pm
Class
Fitball
Fitball
Body Blitz
Mum&Baby
buggy circuit
Mum&Baby
total tone
Old school
Circuits
Where
Chris Jones Martial
arts School
Chris Jones Martial
arts school
Knares Community
Centre
Knares Childrens
Centre
Knares Childrens
Centre
Chris Jones Martial
arts school
price
£4
£4
4xsessions
£15
£2.50
£2.50
£4
Remember to book your classes, by calling or texting 07816 264877
or via the facebook group.
BMI
BMI or body mass index is just one way of checking your health. This is a
good guide for most people but you need to remember that muscle weighs
more than fat so athletes, especially people like rugby players normally
come out as obese. Where are you??
Contact Us...
By phone – 07816 264877
By e-mail –
bluecatfitness@hotmail.co.uk
Facebook – blue cat fitness (group)
Website – www.bluecatfitness.co.uk
Why not try something new? We also offer
personal training and holistic massage as
well as the fitness classes.