Hi Guys i have 5 new lower- body work out videos for you this month, I am sure you will find the useful!

Leg Curl’s, leg extensions, leg press, seated calf raises and seated calf raises.

Please remember to post your comments on the forum for me to answer.

Happy Training

Lauren  Djamirze                                                                                                                                                                                            

Ceo -Ptonline.tv                                                                                                                                                                      

6xWorld champion

Lauren Djamirze
6x World Sport Aerobic Champion
CEO ptonline.tv

Most women are scared to eat more protein for fear that it will give them “Arnold Schwarzenegger” muscles, this is simply not true. Women need protein to help build and maintain muscle mass. Also, a lot of women are surprised at just how filling protein is. By adding a little protein to their meals they find that they have sustained energy levels throughout their day and are no longer craving sugary carbohydrate snacks. So ladies don’t be afraid to eat protein!     

              Here is my fantastic protein shake recipe for you to try

• 1 cup or cold water, 1-2 scoops (depending on your goal) of a good quality protein powder made especially for women. My favorites are Sculpt for women by Horleys or BSN’s Lean Dessert range. My favourite flavor is vanilla because you can put any fruit in with it and it will taste great. If I feel like a chocolate fix, then I will have the chocolate flavor.
• A scoop of frozen fresh mixed berries (no sugar or syrup added!)
• - 1T flax oil
• - 1Tsp wheatgerm for fiber
• - Handful of ice cubes

•  

•  Method:

• - Simply add all your ingredients to your blender and mix together and this will give you a creamy, delicious protein shake!

           If you’re on the road:

-          Purchase a drink bottle with a measuring device on the side, so you can see where 1 cup is. Place 1-2 scoops of protein powder in the bottom and then when you’re ready to make it up, fill the bottle with 1 cup of cold water and shake up the mix. Have it with a piece of your favourite fruit. What a delicious, healthy filling snack!

        So next time you are wondering why you are always hungry and tired or you’re not recovering well from your training sessions, have a look at how much protein you are having each day. I’m sure you will notice the difference when you bump up your protein intake.

     Lauren Djamirze  

           6x World Sport Aerobic Champion           

           CEO ptonline.tv

Sometimes we can’t always get to the gym for a workout, especially if we have been held up at work, we’re away on holidays or we have young children to care for at home. We simply just can’t take the time to get away to drive back and forth from the gym. And, have you ever wondered how so many of the Hollywood celebrities manage to stay in such great shape without ever seeing them stepping foot into a gym? Well I may have the answer for you!

I understand how busy everyone is this day and age, so I thought I’d put together a full body workout using a simple but effective piece of equipment that you can take with you anywhere. It’s easy to store as it doesn’t take up much room and you can do this workout anywhere – In the comfort of your living room or bedroom, in your hotel room whilst away on holidays or you could take it down to the park for an outdoor workout whilst your kids are playing in the playground. So what is this little piece of exercise magic you ask? It’s the stretch band!

Stretch bands aren’t new but I think they have been forgotten about. Some people think that they aren’t going to get an effective workout using the stretch band but this is simply not true. You just have to be creative and use the right stretch band to match your strength level.  You can purchase stretch bands at most work-out stores or you can have a look online. Different colours resemble different strengths, so make sure you pick a band that you can achieve between 10-15 reps for an effective workout. Once you get stronger you can change colours for more resistance.

In the video on ptonline.tv I show you a full body workout using all of the major muscle groups of the lower and upper body. This workout is flexible; you can change it around to suit what you like. You might like to group all of the lower body exercises together and train them first before the upper body exercises or vice versa. You could also change the speed of the exercise by adding in pauses at the end of a movement e.g. pausing at the bottom of your squat or lunge position and adding in 5 pulses before returning to the start position or in your chest press you could push out fast and then slowly return to the start position. Another way to train is to increase the reps and decrease the rest breaks in between or not stop between exercises at all. You could also use another colour to increase the resistance and decrease the reps. The stretch band workout is a resistance style workout but that doesn’t stop you from adding in some cardio stations in between the strength stations. You could jog on the spot, do some jumping jacks, skip or if your outdoors run or jog in between. So as you can see there is a lot you can do to continue to challenge yourself when it comes to using the stretch band.

Whilst using the stretch band you must always practice good technique. Watch the video and have a look at my position and technique in each of the exercises and make sure you mimic what I’m doing. If at any time you start to feel pain in any of your joints, you need to stop and correct your form because the last thing you need is an injury.

So the next time you can’t make it to the gym try the stretch band workout and I’m sure you will surprise yourself as to how effective it can be. If you have already tried the workout or you have another way of using the workout e.g. different exercises etc.. write and tell us in the forum!

Lauren Djamirze                                                                                                                                                                                               6x World Sport Aerobic champion 

This month on ptonline.tv I have uploaded 10 new videos so far about exercise techniques for you to use in the gym. Keep checking back for more exercises throughout the month.

We have also introduced our brand new forum for you guys to share and discuss all you need to know about health and fitness. I will also be checking in to chat!

Next month be prepared for some super exciting brand new videos all about pregnancy. For all you mums and mums to be, this is going to be the video series for you to get all the latest information about fitness, nutrition, health and body issues related to pre and post pregnancy, so stay tuned!

Healthy wishes,

Lauren Djamirze.

So many women are worried about cellulite. It’s probably one of the most talked about concern for women across the world. Cellulite is the dimpled, orange peel look that you normally find on women’s tummies, thighs and buttocks. The reason women tend to suffer from cellulite more so than men is because women’s connective tissue is very inflexible, so if us girls gain some weight,  our fat cells will expand and bulge upwards towards the surface of the skin, giving the classic orange-peel appearance of cellulite. In men, not only is there generally less fat on the thighs, but also the outer skin is thicker, therefore minimizing the appearance of cellulite.

You don’t have to be overweight to suffer from cellulite; thin women can get it too. Now sometimes genetics and hormones play a role in determining whether or not you will end up with cellulite but there are some things that we women can do to minimize or even get rid of the problem.

-          Clean up your diet! Cut out all processed foods and replace them with healthy, nutritious fresh foods that will give you energy and make you feel great. By cutting out all the processed foods it gives your body a chance to eliminate all the toxins that come with eating processed foods. Start getting your carbohydrates from fruit and vegetables rather than heavy processed foods like white bread, rice and pasta. Replace white rice with brown rice, replace white bread with organic whole-wheat grainy bread and replace white pasta to wholegrain pasta. You’ll find your skin will be clearer, your hair shinier and your nails will be stronger and start growing better. Toxins in our system contribute to cellulite making it look worse, so throw out all those processed foods!

-          Drink fresh, clean water. So many women drink too many juices, sodas and diet sodas. These drinks are filled with excess sugars which will also contribute to cellulite. By drinking fresh water it will eliminate toxins, give us energy and make us feel great.

-          Eliminate alcohol. Alcohol also has excess sugar and our bodies find it difficult to process. Our liver suffers every time we drink alcohol, making it have to work harder and sluggish. Whether its beer, wine or champagne start eliminating these drinks from your diet and you’ll start to notice a difference.

-          Start weight training. Weight training does wonders for women’s legs. So many women are afraid to do any weight training because they think they are going to add size to their legs. But those ladies are wrong, we just have to change the sets and reps. Lighter weights with more reps and sets do the trick! Also by adding into your training jumping exercises in a circuit style workout will really help those legs to get nice and lean. By weight training we are going to maintain or build a little muscle and get rid of the excess fat, minimizing the appearance of cellulite. 

-          Make sure you get your cardio in! It doesn’t have to be long, boring cardio workouts. Up the intensity and down the time. You can get a great cardio workout done in just 20mins by upping the intensity and doing more interval training. This will make your cardio hard but also effective.

-          Once a week massage or scrub the affected areas with a dry brush. This stimulates circulation to the area helping the body eliminate toxins and it’s also really great to get rid of dry skin.

So there you have it, some ideas to help you get rid of or minimize the effects of cellulite.  By having a healthy, clean diet, eliminating toxins, being consistent with your training and drinking fresh water, we will give ourselves the best chance of giving cellulite the boot!

Lauren Djamirze.

Hello world it’s Lauren!

I’m so excited that ptonline.tv is launched!

Ptonline.tv will deliver straight to your desk top all the advice and motivation that you need to start living a happy, healthy and active lifestyle. This is not a diet or weight loss gimmick, my program is about changing your mind set and empowering you with the knowledge to get busy living. So be sure to keep checking back for updates regularly.

Quote:

“The safest principle through life, instead of reforming others, is to set about perfecting yourself”. B. R. Haydon

Healthy wishes,

Lauren.

Ingredients;

-         Low fat unflavored yoghurt   

-         Crunchola breakfast cereal

-         Blueberries

-         Crushed walnuts

Method;

-         Scoop out about ½ cup of yoghurt

-         Sprinkle on top about 2Tbs Crunchola breakfast cereal

-         Crush up about 3 whole walnuts and sprinkle on top

-         Put about a 1/3 cup of fresh blueberries on top

-         Mix together and enjoy!

Simple, easy so good for you and it tastes delicious!