Get Fit Cascais - Janet

O está a chegar! Já podem adquirir os bilhetes e com MEGA PROMOÇÃO 😱, utilizando o código 12082.
A Promo Les Mills já está em vigor. Tudo igual ao ano passado. O link do formulário é: http://convencao.manz.pt/formulario/

Bom Tarde Malta,

O está a chegar! Já podem adquirir os bilhetes e com MEGA PROMOÇÃO 😱
Desconto de 25€

Utilizem o codigo "12082" para vos dar 25€ de desconto.
Tudo igual ao ano passado. O link do formulário é: http://convencao.manz.pt/formulario/

Let´s Go.

Convenção Manz - 2017 Antes de passar ao preenchimento do formulário valida o teu número de contribuinte (*) para podermos confirmar se já és Cliente Manz Celebration, de forma a aplicar os descontos e promoções inerentes.

Malta inscrevam-se no Pump Fitness Spirit Republica.
https://www.facebook.com/events/419110604950675/

Cycle Republica Esta pagina foi criada para ouvirmos o vosso feedback nas musicas utilizadas nas aulas, se gostam o

Malta temos um evento acontecer no Pump Fitness Spirit - Republica no dia 14 de Março, e todos podem participar.
O Pump Republica Running Club & Blast out, vão criar um evento a não esquecer ao ar livre, custa 5€ para socios e 7€ não socios.
Mandem mensagem privada se querem saber mais

hoje corrida de 30 minutos na hora de almoço na avenida da republica, quem mestiver interessado mande mensagem

Corrida matinal feita.
Morning run complete. Tomorrow again at carcavelos beach.

Malta este sabado no Pump Republica na avenida da republica vai haver uma maratona de Cycle das 14:30 as 16:30, qualquer um de vos pode participar. o Custo é de 7 Euros.
Mandem-me mensagem privada, o pagamento tera de ser antes do evento para garantir o teu lugar.

The Exercise Move That Works Your Belly, Butt and Hips.
Bridge Pose

strengthens your entire midsection. It’s a chain exercise that engages your abs but offers even more benefits for your butt, hips, and lower back.

The bridge builds muscle, boosts flexibility, and can also be easily incorporated into any routine. Here’s the basic pose, plus a few advanced spins. Start by aiming for three sets of 15-20 reps.

Basic Bridge
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms relaxed at your sides. Lift your glutes off the floor, pushing with your heels, so your body looks like a straight line from your knees to your shoulders. Squeeze your glutes and abs, hold for two seconds, then take three seconds to slowly lower back to the floor to start. “Make sure you’re extending your hips, not your back, and also that you aren’t tightening your shoulders so they come in closer to your ears

Alteration: Hands-Up Bridge
Get in the basic bridge position, but this time do the move with your hands directly in the air; it forces you to engage your abs and glutes more.

Alteration: Unilateral Bridge
Go back to the basic bridge position, but this time raise one knee to your chest or extend it all the way out, then start lifting your glutes off the floor as with a basic bridge. Working the muscles on one side of the body helps isolate them and make them stronger.

Vegetables aren't typically known for being a great source of protein, but there are some sneaky ones out there that contain a decent amount.
Something important to keep in mind: "Plant proteins are 'incomplete' proteins, meaning they don't contain all of the essential amino acids. To make sure you get the different types of amino acids you need, make sure to combine these veggies with whole grains.

Peas
Each half-cup contains three and a half grams of protein.

Spinach
You'll find three grams of protein in a half cup of spinach.

Baked Potato
Another stealth source of protein? Potatoes! A medium-sized one contains three grams.

Broccoli
Broccoli's not just filled with fiber (2.6 grams per half cup)—it's also a great source of protein, with two grams per serving.

Brussels Sprouts
These little green guys get a bad rap, but they're actually nutritional superstars: Each half cup packs two grams of protein, along with 247 milligrams of potassium and 110 micrograms of vitamin K.

Corn
OK, we know that corn is technically a grain. But you can find it in the produce aisle—and you'll be glad to know that half a cup of kernels provides two grams of filling protein.

5 Exercises You Should Be Doing Way More Of:

Rows
So much of what we do and how we move involves the muscles on the front of the body—the chest, abs, biceps, etc. But pulling exercises like rows strengthen your back to improve posture and balance out the body. Plus, you'll look that much sexier in halter dresses. The bent-over row uses dumbbells and gravity to target the back. Keep your hips hinged without letting your shoulders hunch, and pull your elbows back, keeping them close to your sides. Add in some extra core work by alternating your arms, but still keeping your torso square (no twisting).

Planks
Yes, I know you've been told time and again how great planks are for you. But do you know why? For the strongest midsection (read: flat abs and tight waist), you want to train your core to resist flexing and twisting. The ab and back muscles are all that support the lower spine between your pelvis and your rib cage, so your goal should be to make them as firm as possible. Anti-flexion and anti-rotation exercises like planks challenge all-around core stability, without the back strain that crunches and sit-ups can cause. Now that's a major pro.

Loaded Squats
Research continues to show the amazing benefits of lifting weights: It's the go-to way to build muscles, strengthen your bones, and even speed up your metabolism. In fact, because the glute and leg muscles are the largest in the body, adding bulk to your squat is a big way to boost calorie burn. (And no, you won't add bulk to your thighs—quite the opposite, in fact.) The simplest way is to use dumbbells, held in your hands with straight arms by your sides as you squat. Start with 10 pounds per hand, and increase once you can perform 12 reps with ease.

Reverse Wood Chops
To get the biggest metabolic boost, you should aim to move more muscles at once. This also let’s you work out in a way that's more functional (meaning how your body naturally moves every day) than you would by doing isolation exercises like bicep curls. That's why I love reverse wood chops, where you lift a medicine ball, dumbbell, or cable handle from in front of one hip to above the opposite shoulder. You're mimicking the movement of lifting something from the ground to a high shelf while taxing the muscles in your arms, shoulders, and core. Consider it a must-have for your workout rotation—even if you never actually split logs.

Side Step Ups
So many of our daily movements go from front-to-back—walking, running, climbing stairs—that we sometimes forget we also need to train our bodies sideways. Working your inner and outer thighs, obliques, and side glutes will round out your strength. Plus, you'll work those crucial muscles for stability on your feet. Translation: You'll improve your balance, be more toned, prevent injury, and even run better. Side step ups get you moving in the right direction, with the added aerobic component for a metabolic boost. When doing this move, keep your shoulders square and your step light, especially on the landing.

Guys if you did not know already - http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/930/Is_Aerobic_or_Anaerobic_Training_Best_For_Getting_.aspx

Is Aerobic or Anaerobic Training Best For Getting Rid of Belly Fat? | Poliquin Article Poliquin Article on a wide range of topics from strength and muscle mass gain to nutrition and supplementation.