Balance Jan Issue 2018 - 60

POWER UP

the
test

Transform:

JOE'S LOW IMPACT 1 HIIT WORKOUT

HOW MUCH ENERGY
ARE YOU ABSORBING?

This workout is ideal for anyone
new to high intensity interval
training (HIIT). They will elevate
your heart rate, strengthen your
core and improve your balance

Is your digestive system absorbing
enough of what you're eating?

Time
15 minutes

Get some charcoal
tablets - don't worry
they're not toxic and
can aid digestion.

Duration
30 seconds
on, 30
seconds off

Moves
5 moves,
repeated in
3 rounds

Take 5g of these on an
empty stomach and
check the time.

When you see a very
dark stool appear
take note of the time
because this is your
bowel transit time.

1. SQUAT HOOKS
THE RESULTS:
UNDER 12 HOURS: you're not absorbing
all your nutrients.
12-24 HOURS: perfect transit time.
MORE THAN 24 HOURS: food is sitting in your
colon too long - you need more fibre.

THIS EXERCISE TARGETS
YOUR LEGS AND OBLIQUES
(ABDOMEN MUSCLES).

Plant your feet shoulder width apart, push your bum out and
bend into a nice deep squat. As you rise, twist your torso and
throw a right hook. Return to your starting position and repeat,
alternating your arms (left hook this time!). Remember to
breathe out as you throw that hook to make most effective!

2.HIGH KNEES

ENERGY-RI C H P ROT E IN S
The amount of oomph-yielding B
vitamins your favourite proteins deliver

Protein Vitamin B12
Lamb
25g
2.6mcg
Pork
28g
2.8mcg
Chicken
31g
0.3mcg
Whole eggs 11g
0.8mcg
Tilapia
26g
1.9mcg
Mackerel
19g
8.7mcg
Salmon
20g
1.3mcg
Octopus
30g
36.0mcg
Turkey
29g
0.4mcg
Tofu
8g
0mcg

This is a classic
cardio move that
is simple but
effective. Jog on
the spot, lifting
your knees as
high as you can
- keep it going
for the full 30
seconds!

3. HIGH
PLANK WITH
EXTEND ARMS
TARGETS
SHOULDERS,
CORE MUSCLES,
GLUTES.

Get into the plank position, with your
arms extended (rather than resting
your forearms on the ground). Try to
keep your body in a perfectly straight
line, tightening your core and glutes.
Slowly extend one arm in front of your
body, then bring it back to the starting
position. Repeat, alternating arms.

4. 4 STAR JUMPS, 4 JAB CROSS
THIS IS FULL BODY CARDIO MOVE.
Complete four star jumps and follow this
with four quick and hard punched in front
of your body (two each arm) - breathe as
you punch and engage your core to get
the most out of this move. Repeat the
cycle for the full 30 seconds.

14%
60

OF PEOPLE MISS FAMILY
ACTIVITIES OR EVENTS
BECAUSE OF FATIGUE

5. HIGH
PLANK WITH
MARCHING
KNEES

Starting in plank position, bring
your right knee close to your
palms, then immediately drive
it back to the starting position.
Jump both feet forwards towards
THIS FLOOR
your hands in unison, then
MOVE TARGETS
drive your feet straight back to
YOUR UPPER
BODY AND ALSO the starting position. Repeat,
QUADS (THIGHS). alternating single leg moves. B

BA LA N CE January 2018

try some more

= vegan/vegetarians who are
B12 deficient. Seaweed and
tempeh are the only non-meat
sources of this vitamin **

+
+

80-90%

1000% - massive amount of
vitamin B12 provided by only
60g of beef liver.

Joe's latest
DVD, Lean in
15: Workouts,
is available
now (£19.99,
Universal)

SOURCE: *PUBLISHED IN THE DIGESTIVE AND LIVER DISEASE JOURNAL ** INTERNATIONAL LIFE SCIENCES INSTITUTE

TOP

TARGETS LEGS,
CORE MUSCLES,
BALANCE.

Table of Contents for the Digital Edition of Balance Jan Issue 2018