WhiteWay Fitness


22 Nov

Wedding packages are designed to get Brides and Grooms looking their best for the big day. This is achieved through diet, exercise and hard work. There will be an expert trainer available to you 24 hours a day, 7 days a week if you have any questions, queries or want to do some extra exercises. They will also offer you different recipes and food plans through your training to suit your personal needs. Please enquire to have a look at our individual packages and see which would suit you the best.

How do you imagine yourself on your wedding day…….

21 Nov

Why not add some bodyweight prisoner squats to your leg routine…….remember: Core tight, Knees DO NOT come over your toes, weight in your heels, head and chest up. Grit and bare it!!

17 Nov

4 servings (serving size: 1 salmon fillet and 1/4 cup relish)

1 tablespoon honey
2 teaspoons low-sodium soy sauce
1 teaspoon olive oil
1/4 teaspoon black pepper
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
1/2 cup diced peeled mango
1/2 cup cubed peeled kiwifruit
1/4 cup chopped fresh coriander
1/4 cup fresh orange juice

To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally.

While fish marinates, heat grill pan over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork.

While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.

15 Nov

This is a great core exercise to work your obliques (sides of your core), normally a hard area to work but using this functional exercise in a transverse plane we can really work it hard without putting any stress through our lower back. Remember: Core tight the whole time, looking up and forward (not at your feet), touching the outside of each foot are you bring both feet in together and most importantly BREATHE!!

14 Nov

Sports massage should play an important part in the life of any sportsman or woman whether they are injured or not. Massage has a number of benefits both physical, physiological and psychological.

Physical effects of massage…………….Pumping (the stroking movements in massage suck fluid through blood vessels and lymph vessels). Increased tissue permeability (deep massage causes the pores in tissue membranes to open, enabling fluids and nutrients to pass through). Stretching (massage can stretch tissues that could not be stretched in the usual methods). Break down scar tissue (scar tissue is the result of previous injuries or trauma and can effect muscle, tendons and ligaments). Improve tissue elasticity (hard training can make tissues hard and inelastic). Opens micro-circulation (massage does increase blood flow to tissues, but so does exercise. What massage also does is open or dilate the blood vessels and by stretching them this enables nutrients to pass through easier).

Physiological effects of sports massage………..Pain reduction (tension and waste products in muscles can often cause pain). Relaxation (muscles relax through heat generated, circulation and stretching).

Psychological effects of massage……………Anxiety reduction (through the effects mentioned above relaxation is induced and so reduces anxiety levels).

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