October Red-Hot rubyman - Jo Lombard
From October onwards we've decided to give you a special surprise each month - our very own 'Red-hot ruby man ". 'All Brawn and no Brains' isn't that much fun, so we won't just be bringing you gorgeous men, but also tips from them in their respective fields.
Our first 'Hottie Of The Month' is Jo Lombard from Jo Lombard Boutique Gym. Jo is going to share some valuable tips on exercise and how to fit it into our busy lifestyles.
What are the biggest mistakes people make at gym/when working out?
A lot of people work harder instead of smarter. A smarter and more efficient approach to your training session will produce improved results in less time. It’s important to focus on efficiency of movement and correct structural alignment, to ensure a safe injury free workout, and significantly increase your energy expenditure. A few tips to take your workout to the next level include: incorporate more full body movements that engage multiple muscle groups, and avoid taking breaks between your sets - keep moving!
Why do I need to know my heart rate while working out and how do you measure my target/ideal heart rate?
For overall conditioning and cardiovascular improvement, high intensity exercises have been proven to deliver the best results. Heart rate can be used as a guide to measure the intensity you are training at. As your intensity increases, so too does your heart rate, to match the demand. The average gym goer should concern themselves less with the numbers, targets and percentages of their maximum heart rate, and more with how they feel whilst doing the exercise. If you are aiming for a high intensity workout then push your intensity up to the point where your heart is pounding, you are out of breath, and can’t sustain that movement for longer than a minute or two. Then reduce the intensity or do another exercise that is less strenuous to allow yourself to recover. Once recovered, increase the intensity or engage in a more strenuous movement and repeat the recovery phase. Endurance athletes that need to sustain a level of intensity for a long duration are more likely to benefit from monitoring their heart rate whilst exercising and or competing.
Do you have any exercises that are easy to do at your desk /in the office to burn some extra calories without bothering your co-workers?
The human body is designed to move yet adults spend far too much time in a stationery position. If you work in an office environment stuck behind a desk, here are a couple of basic exercises you can do to get those muscles working again.
Leg extensions: a quick exercise to wake up your legs Sit in your chair in an upright position with your knees bent at a 90° degree angle. Elevate one foot about an inch off the ground, extend the elevated leg straight and contract your muscle. Hold that position for about 5 seconds, then slowly bend the knee and bring your foot back to the starting position with your knee in the same elevated position throughout the set. Complete 5 repetitions on the one side then do the other leg.
Core activation: a great way to tighten up your abs Sit upright in your chair and move close enough to your desk to rest your elbows on it. Compress the elbows into the desk, focus on crunching in your midsection, and elevate both feet off the ground. Maintain this contraction for about 10 seconds, relax for a second and repeat.
Wall tricep extension: a great exercise to tone up those triceps. Stand upright facing the wall with both your arms straight in front of you at shoulder height. Lean forward and place both of your hands next to each other on the wall. Slowly bend the elbows and move the body closer to the wall, pause when you’re close and hold it there for 5 seconds before slowly pressing back up to the starting position. You can increase the intensity by moving your body further away from the wall. Prevent your lower back from bending when doing this exercise.
Wall chest presses: this one targets your chest, shoulders and arms Stand upright facing the wall with both your arms straight in front of you at shoulder height. Lean forward and place both of your hands on the wall and spread them apart so that they are twice as wide as your shoulders. Slowly bend the elbows and slowly move your body closer to the wall, pause when you’re close and hold it there for about 5 seconds before slowly pressing back up to the starting position. You can increase the intensity by moving your body further away from the wall. Prevent your lower back from bending when doing this exercise.
Wall squats: this one targets the legs Stand upright with your back against the wall and move your feet a comfortable distance away from the wall. Slowly bend the knees, control your body down into a squat position and pause once you have reached a comfortable depth. Hold it there for at least 10 seconds then slowly move back up to the starting position and repeat.
Should you do cardio first or weight training first?
For an all-round workout packed with variety, I recommend combining both cardio and weight training throughout your workout. Very few people enjoy a tedious cardio session that feels like it goes on forever. My clients do high intensity cardio blasts after each resistance training set. Some examples include: boxing, skipping, battling ropes, steep incline running and high resistance cycling to mention a few.
What advice would you give to break the "chain of avoidance /putting it off“?
A workout should be a fun and challenging sensory experience! Gyms have evolved tremendously over the past couple of years and there are some exciting new ways to exercise. For some, it is a lot more enjoyable to workout in the company of others. People enjoy the support of exercising in a group such as a running/walking club or a gym. Most people struggle to sustain an exercise routine in isolation and need the commitment and support from others. A couple of sessions with a trainer could also be a great way to reignite your desire to workout, experience new combinations of exercises and improve your form and efficiency. Try something new, keep it interesting and have fun with it!
What are the best foods to eat before and after working out?
This depends on the intensity and duration of your workout, as well as the type of eating plan you follow. Most people don’t need to eat anything before they workout, plus ingesting solid foods before vigorous movements can lead to gastrointestinal discomfort. The only time I would recommend “fuelling up” before your workout, is when the intensity or duration of your workout will be compromised without doing so. This is more likely to happen when following a carbohydrate rich diet, as blood glucose levels are more inconsistent and a sudden drop can be experienced while exercising leading to a loss of energy. In this instance I would recommend an easily digestible carbohydrate about thirty minutes before your workout such as a banana or fresh fruit juice. For some gym goers, a cup of coffee before the session does wonders for their workout. The best food option after working out also depends on the type of eating plan you follow. If you are following a carbohydrate rich diet, then opt for a meal rich in protein and carbohydrates, for example: grilled chicken, quinoa and green vegetables. If you are trying to keep your carbohydrate intake to a minimum, then go for a meal rich in protein and fat, for example fresh salmon, with a delicious salad that includes leafy greens, avocado, and raw nuts.
What is your idea of fearless fitness?
We all have false limitations that stop us from progressing to the next level and achieving our true potential. If I can help my clients refuse to accept false limitations and approach their fitness journey fearlessly, then I have made a contribution.
If you would like to get in touch with Jo regarding more information please see below:
Website - www.boutiquegym.co.za Email - firstname.lastname@example.org
Next month we will reveal our November rubyman, xxx
Do you know any talented, successful good looking men in SA? (Sharing is caring ladies ;) If yes drop us an email at email@example.com with more information and you might just see him here next month!