Osteoporosis is a condition which causes bone mass to deteriorate drastically and often results in an increase risk of bone fracture. It’s a condition which primarily effects women but is not unheard of in men. Basically, bone breakdown (caused by cells called Osteoclasts) happens faster than the body can repair (using cells called Osteoblasts) which results in a weakening of the skeleton especially in areas where cancellous (honey comb like) bone is found – the spine, the hips and the wrists. The areas that are affected by Osteoporosis are ironically the most likely the ones that would suffer a fracture if you were to fall over. If you were to fall forwards you might break a wrist, sideways you might break a hip, or backwards you might fracture your spine. As with many chronic diseases, prevention is better than cure so in this article I’ll outline strategies for reducing the likelihood of developing this debilitating disease and will help you to develop a strong, healthy skeleton.

Osteoporosis can be caused by any number of factors including – advanced age, gender (females are more likely to develop it than males), poor nutrition, exercise habits, family history, sedentary life style, exposure to sunlight, race, (Caucasians/Asians are more likely to develop Osteoporosis than Afro/Caribbean people) chronic smoking, menstrual irregularities and premature menopause. Obviously some of these factors are beyond our control but lifestyle, diet and exercise aren’t so I’ll focus on the positive action you can take to reduce your risk of suffering Osteoporotic fractures…

1)    Diet – You are what you eat. This is a vital piece of nutritional information which if more people understood there would be so much less nutrition related chronic disease. Everything we eat either becomes part of us or passes through our bodies and because of this, it is vital we consume the correct types of foods which provide all the necessary nutrients so our bodies can operate correctly. Some foods (basically sugar laden junk foods) rob the body of nutrients rather than provide them so the first dietary step we should be consider is to cut down on the amount of junk foods being consumed and increase the amount of “real” foods. Once the anti-foods have been removed, we can focus on consuming food which will enhance health and not detract from it. For bone manufacture to occur, it is essential that adequate amounts of the mineral Calcium are consumed.

Calcium is essential for lots of reasons – without it our muscles (including our hearts) wont function. Because of this, anytime the diet is low in Calcium, the body will dip into its stores (our bones) to take what it needs to keep our bodies running smoothly. About 99% of our bodies Calcium is found in our bones, and the remaining 1% is in our blood. The body will do everything it can to maintain that 1% – even if it is to the detriment of bone mass. By ensuring there is adequate Calcium in the diet, we ensure this scenario is much less likely to happen.

The recommended daily amount for Calcium consumption is 1000mg a day and

1500 mg where there is an increased risk of developing Osteoporosis or the condition has already been diagnosed. Calcium can be supplemented but it’s always better to try and consume as much natural food as possible to avoid having to pump ourselves full of pills. Foods which contain large amounts of Calcium include dairy i.e. milk, cheese, cottage cheese and yogurt, sardines and other soft boned fish, bread, baked beans and enriched breakfast cereals.

Calcium absorption is dependent on adequate amounts of vitamin D. We get most of our vitamin D from sunshine but we can also acquire it from such foods like oily fish, nuts, eggs and unprocessed plant oils. Increasing Calcium consumption with out sufficient vitamin D will reduce the amount of Calcium which can be utilized by the body. Make sure your diet is rich in both, and the risk of developing Osteoporosis should reduce significantly.

2)    Exercise. Use it or lose it! Our bodies have an amazing ability to adapt to stress and exercise is a form of stress. When we exercise, we set alarm bells ringing which cause our bodies to make adaptations so that, the next time we are exposed to a similar amount or intensity of exercise, we are better equipped to deal with what is being demanded of us. In addition to our hearts, lungs and muscles, our bones also undergo positive adaptations to the stresses put through them.

When we exercise, especially weight bearing and weight lifting activities, our muscles are called upon to perform work. Our muscles are attached to our bones via connective tissue called tendons. The force our muscles produce is transmitted to our bones via these tendons which allow us to move and overcome resistance. Our bones respond to this stress by producing Osteoblasts (the bone building cells) and laying down new bone material which results in greater bone mass. If the bones are not exposed to weight lifting/bearing activities, they will become weaker and less dense – hence “use it or lose it”.

The best forms of exercise for the prevention and control of Osteoporosis are ones where a significant load is put though the skeleton. These include weight training and activities performed in the standing position e.g. running and walking (so called weight bearing activities). Exercise where bodyweight is supported externally e.g. swimming and where there is little or no skeletal loading e.g. Yoga/Pilates have a minimal effect at best on bone mass. A well rounded resistance training programme that stresses the major joints/bones of the body plus some weight bearing cardiovascular work will ensure the skeleton is being stressed appropriately which should result in increased bone mass. Exercises such as squats, dead lifts and standing presses are all excellent at putting load through the entire skeletal system resulting in positive adaptations to exercise.

NB. It should be noted however, where Osteoporosis has been diagnosed, high impact activities such as running are not recommended due to the increased risk of fracture and low impact activities combined with an appropriate resistance training programme would be more appropriate in this case. 

3)    Lifestyle factors. The other 164 hours a week! So, diet wise, we’re getting plenty of Calcium and vitamin D and minimizing our consumption of “nutrient robbing” highly processed food. Were hitting the gym 2-3 times a week and doing plenty of walking or jogging as appropriate. What about the rest of the week? It’s quite possible to undo all of that good by making a few not-so-great lifestyle choices.

In this last section, I’ll outline some of the things which might, despite your best efforts, negate your diet and exercise and increase the risk of lowering your bone mass.

Smoking – chronic cigarette smoking lowers Oestrogen levels in women and Oestrogen is one of the most vital hormones responsible for controlling female bone mass. Long term female smokers often suffer from a premature menopause which can hasten the onset of Osteoporosis. Testosterone levels in men are also adversely affected by smoking so the take home message is that if you treasure your bone health, then quit the cigarettes sooner rather than later.

Low bodyweight – being too thin can also have a detrimental effect on bone mass. Being very lean (>10% in females) can cause a significant drop in Oestrogen levels again resulting in lowered bone mass. It is not uncommon for very lean women e.g. competitive athletes, to suffer amenorrhea (absence of reproductive cycle) and dysmenorrhoea (irregular reproductive cycles) both of which can adversely affect Oestrogen levels. Additionally, being of low scale weight also means that a lighter person puts less stress through their skeleton during their daily activities which will, in turn, not increase in mass as readily as the skeleton of a heavier person. Increased body mass is one of the reasons men tend not to suffer Osteoporosis as often as women as they generally have a greater BMI (Body Mass Index).

Carbonated drinks – to counteract the harmful effect of carbonated drinks, the body will use Calcium as a buffer and this Calcium often comes from the bones. Carbonated drinks (including sparkling water) contain acidic ingredients which need to be neutralized to maintain even blood ph levels (ph levels refer to the degree of acidity versus alkalinity) and thus valuable Calcium is used up, leaving the bones vulnerable. If you do enjoy carbonated beverages, make sure they make up only a very small amount of your daily fluid intake and you are particularly vigilant in making sure you consume adequate dietary Calcium.

Sedentary lifestyle – as mentioned in the exercise part of this article, the body adapts to the stresses put through it. No stress = no adaptation. If our bodies are not exposed to weight bearing loads, the bones will weaken. You may have seen astronauts who have been in space for a long time returning to earth with very weak and fragile bones. This is because during their stay in space, their bodies were not being exposed to gravity and therefore very little stress. As a result they developed a form of Osteoporosis. It is vital we expose our bodies to weight bearing activities on a regular basis if we hope to maintain bone mass. Exercise IS beneficial (and vital) but additional weight bearing activities will greatly add to the overall effect. Where possible incorporate additional physical activities into your day…walk instead of ride, stand instead of sit, take the stairs rather than the elevator, and carry things that you might normally move by easier methods. Every time we apply an external load to our skeletons, our bodies will respond by making our bones stronger, or at the very least maintaining our bone mass.

Osteoporosis is a serious medical condition which, sadly for many, is only diagnosed after an Osteoporotic fracture has occurred. Prevention is better than cure so follow theses guidelines to minimize your risks.

Finally, do you know why, as we age, we tend to get shorter? Yep – Osteoporosis. The spine looses mass and collapses in on its self which will often manifest as a “Dowagers hump” (a pronounced hunch on the upper portion of the spine). I don’t know about you, but I don’t want to be a little and old. I want to be a tall, straight backed old man!!!

Note – this article is intended for entertainment only and is not intended to replace the advice of a medical professional. If you are in any doubt about Osteoporosis or need any further information, please contact your professional health advisor.

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As I write this, I’m mid way through a 4 week long visit to the UK to see my family and friends…it’s a bit of a working holiday really; I’m writing lots of (hopefully!) good articles, planning my lessons for the rest of the year and catching up with people I’ve not seen much of over the last 12 months. Even though I’m on vacation and away from my usual training facilities, I was determined to continue with as close to my normal exercise routine as possible. Right from the get-go this proved to be a bit of a problem!

 

I didn’t have the same amount of time as I normally do, my usual choice of equipment wasn’t available, there was no local gym for me to use, my day was less structured, and even the weather was against me more often than not! It was all a bit frustrating…I began to resign my self to doing very little activity over the coming weeks.

 However, rather than let all this stuff get in the way of my pursuit of the healthy lifestyle, I decided to use this as an opportunity to try some different activities and not be ruled by my normal schedule. Instead of throwing my hands up in defeat and becoming a coach potato for a month, I looked for new and interesting physical activities that I wouldn’t normally do. I basically decided to “play” instead of train and I have to say it was very refreshing both mentally and physically. So, I hit the internet and local newspapers to see what activities and facilities were available to me during my visit. I’ve found plenty to keep me amused…

So far, I have had a few 1-to-1 kick boxing lessons, been to numerous group exercise classes, visited a near by indoor climbing wall, been to an adult gymnastics class a couple of times, ran around a near by park, been horse riding, completed lots of bodyweight exercise circuits, and, because I am without a car during my visit, I have walked to my nearest wi-fi hot spot most days – walking being one of the most readily available and healthy activities you can do.

So, what’s the point of this article? Many of the exercisers I know are very precious about their exercise routines. Runners run, cyclists ride bikes, weightlifters lift, bodybuilders build, and swimmers swim and so on. However, when they don’t have access to their normal training environment, they tend not to exercise at all. I see this as a huge missed opportunity to experience other ways of exercising, learn a new skill set and having some fun in a different but still healthy environment. The old saying “a change is as good as a rest” couldn’t be truer for the average regular exerciser.

Okay, so doing something different may take you out of your comfort zone, it might mean you try something you find you don’t like, maybe means you’ll be doing something that you’re not that good at or doesn’t directly aid your current goals but think of the benefits. At the end of the day, we were designed to be active and activity comes in many forms, most of which will have at least a minor benefit to our bodies and our health. AND you never know you just might find a new activity which fires your passion and gives your regular exercise routine a much needed shot in the arm. When I was in the armed forces, I was often told “routine is the enemy” and it’s only over the last couple of weeks I have finally understood the wisdom in those words. For well rounded heath and fitness remember “variety is the spice of life”.

“Trying something new” is also great advice for anyone new to exercise. Don’t restrict your choice of activities to the normal gym, cycling, jogging, classes or swimming. As good as those activities are, if they don’t inspire you, then look for something else that will. What sports have you done in the past? Watched on TV and though “that looks fun”? With a bit of net-surfing on your part, I’m sure you’ll find a club, group or society of people who share this interest and will provide you with the support you need to have a go at something new. There are groups out there for all ages and all levels of experience whose soul reason for existence is the promotion and development of their chosen pass-time and beginners will be welcomed with open arms. An additional benefit of joining a group is the social support and opportunity to meet people and make new friends which can contribute to your overall enjoyment.

Remember – exercise shouldn’t be a chore! It should be life enhancing, enjoyable and something to look forward to. If you find your self dreading your next workout, training session or team practice, maybe you should be looking for a new challenge – one which excites, energises, stimulates and entertains you. After all, as I’ve said before, “it needn’t be hell to be healthy!”

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More exercise myths exposed in part 2 of this 3 part series…

Myth number 3)
To tone up I need to do lots of reps with a light weight.

The lovely Jane Fonda did wonders by getting people exercising, but she also set us back years by promoting “the burn” and super-high reps for toning and inch loss. That burning you feel when you are exercising is not fat melting away, it is Lactic Acid being produced by your muscles as they run out of oxygen. Lactic acid does not cause spot reduction of body fat. If super high reps caused spot reduction of body fat, people who eat lots and often would have thin faces from all that chewing!!! Spot reduction is a super-sized myth! Fat stores will disappear globally, not locally. It’s cruel but it’s the truth.

 

Someone once asked me “what’s the best exercise to make my stomach thinner?” I replied “Push your self away from the dining table sooner”. Probably not the answer they were seeking, but it’s a painful truth very few exercisers/dieters ever grasp.

The best (in fact only) was to improve the condition of a muscle or muscle group is to overload it – in other words ask it to do more work than usual. This means work it harder, not longer. Think about it. You do 30 side leg lifts to tone your glutes (your butt). When that gets easier, you do 35, then 40 and so on. After a few months you are doing 5 sets of 50 per leg and your entire exercise routine consists of nothing but side lying leg lifts because that’s all you have time for. Sounds like madness doesn’t it? Surely, it would be better to increase the workload, overload the muscles more and not have to spend an hour on the same exercise? To improve the condition of a muscle, it must be exposed to progressive overload i.e. asked to do more than it’s used to on a regular basis. Only then will it we see the adaptation (increase in tone) we are seeking.

A rep count of 20 or less is best in terms of effect and training time economy. Any higher than that and really it’s just a waste of your valuable time. This 20 rep rule applies to all muscle groups, including abdominals. Super high reps do nothing but waste time. Find ways to make exercises harder rather than do hundreds of unnecessarily time wasting reps. 

Myth number 4)
Free weights for men, machines for women.

This is one of those old, sexual stereotypes from the ‘70’s that is only slowly going away. Old fashioned gyms used to be the reserve of manly men, but that stopped in the ‘80s when commercial gyms came into being. The thing is, in many cases, the free weights area is still kind of off limits to women. Why is this? Do the men intimidate the women with all their unnecessary grunting? Is it because the exercises seem “too manly”? Are women concerned that they might get big muscles like the guys? (We’ve covered this now). Is it really the smell??? (Can’t help with that one – too many protein shakes are the probable culprit there I think). Whatever the reason, the free weight area contains some of the best tools a girl can use to give her the body she always dreamed of.

It’s interesting to note that some exercises and machines are deemed to be male or female when the reality is that our bodies are so similar, that pretty much all exercises are beneficial to both sexes. That being said, some exercises considered very “masculine” are virtually essential for any woman wanting to work on the traditional female “problem areas” of the hips, butt and thighs. I refer to the squat, dead lift, stiff legged dead lift and to a lesser extent the lunge and high step up. With enough weight, these exercise will give most guys the “killer wheels” they’re after, but with moderate loading and a rep count of 15-20, they will carve any woman an awesome lower body in much less time than endless sets of hip abduction, hip adduction or standing leg curls.

Any woman who wants a good lower body should learn to squat and dead lift. Period.

Myth number 5)
Muscle turns to fat when you stop training – I don’t want that to happen to me!

Go back to our water and oil in a glass image from part one in this series. Is it possible to turn water into oil or visa versa? The answer of course is no (Unless you can perform magic – then you’d probably just transform yourself into a super-model anyway!) The same is true of muscle and fat. They are biologically different and cannot turn into each other. However, it is possible to reduce fat stores and increase muscle mass thus giving the appearance of one turning into the other.

Because muscle is biologically active, it needs energy (calories from food) to sustain it. However, if our subject stops exercising for an extended period without reducing their calorific (food) intake, their muscles will shrink (correctly termed atrophy) and their fat stores will grow (hypertrophy) again giving the impression of one turning into the other. The easiest was to avoid this happening is to a) don’t stop training and b) if you do have to stop training for an extended period e.g. illness or vacation, try to reduce your food intake so that the excess energy that would usually be used up by your exercise wont be stored as fat.

In part 3, we’ll expose a few more myths and make you the master (or mistress) of the weight room.

Part 1 of this series can be found here http://www.ultra-fitmagazine.co.uk/?p=1204
Part 3 of this series can be found here http://www.ultra-fitmagazine.co.uk/?p=1221

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Let’s face it – even with the best will in the world, life just gets in the way of our healthiest intensions…we aim to exercise regularly but sometimes we just can’t make it to the gym. It seems a shame for our best efforts to be hindered or halted just because of our busy lifestyles.

An important fact that is often forgotten is that when it comes to exercise, the body is pretty dumb! It has no idea you are running on a motorized treadmill, doing squats in a state-of-the art gym or working your abs on the latest machine designed to give you that “summer six pack”! All your body knows is degrees of exertion. So long as we find ways to exert ourselves sufficiently, our bodies will respond by getting fitter and stronger no matter what the stimulus might be.

My intention in this article is to give you an excellent “break out in case of emergency” (hence the name of this particular workout) workout to use when you just can’t get to the gym. It’s both low tech and deceptively simple, but will get the job done with a minimum of equipment, time and fuss!

The Emergency workout came in to being because of my necessity to exercise while deployed on an HMS ship in the Irish Sea while I was in the Marines. I had no access to a gym, no real space to speak of but I knew it was essential for me to at least try and maintain a decent level of fitness, despite the lack of an ideal training venue. I enjoyed the resulting work out so much that it is now a regular part of my training and often allows me to exercise when time or location is against me. For this workout you need a stop watch with 2 timers, although a single countdown timer will be fine, a mat or other soft surface on which to lay, a skipping rope or aerobic step and about a 10 foot by 10 foot space…

I want you to set your timer for 2 minute and 1 minute intervals (assuming you have a timer equipped with this function). Check out www.gymboss.com for an excellent product designed to do just that. The Timex Ironman range of watches also has a dual timing facility. If you only have a single timer, set it for 1 minute repeating intervals and make sure you keep a mental note to perform 2 minutes followed by 1 minute rounds.

During every 2 minute segment, you are going to perform either skipping or alternating leg step ups and during every 1 minute segment, you are going to perform a bodyweight conditioning exercise from the list I will provide you with later.

You continue with this 2 minute/1 minute pattern for as long as you feel capable. 5 “laps” would be equal to 15 minutes, 7 laps would equal 21 minutes and 10 laps would equal 30 minutes of cardio work combined with exercises to condition your major muscle groups. The real beauty of this workout is you can make it as hard or as easy as you need by choosing exercises that suit your current level of ability. Here are 2 examples to demonstrate what I mean.

1) Less intense version

• 2 minutes step ups
• 1 minute bent leg sit ups
• 2 minutes step ups plus arm curl arms
• 1 minute of press ups on knees
• 2 minutes step ups plus shoulder press arms
• 1 minute of shallow lunges (don’t go too deep!)
• 2 minutes of step ups plus chest press arms
• 1 minute of sky diver back extensions
• 2 minutes of step ups plus curl and press arms
• 1 minute of ab crunches.

 2) More intense version

•  2 minutes skipping
• 1 minute of squats
• 2 minutes of skipping – performing a crossover every 10^th turn
• 1 minute of full press ups
• 2 minutes of skipping – double under every 10^th turn
• 1 minute of reverse lunges – arms overhead
• 2 minutes of skipping – cross over every 5^th turn
• 1 minute of burpees
• 2 minutes of skipping – double under every 5^th turn
• 1 minute of V sits
• 2 minutes of skipping – knees up
• 1 minute of mountain climbers
• 2 minutes of skipping – alternate double unders and cross overs every 5^th turn.

As you can see, the Emergency approach is quite flexible and can be adapted to cater for different levels of fitness and conditioning.

An excellent modification of the Emergency workout is to use only 1 minute intervals for both the aerobic component and the conditioning exercise. Treat the aerobic component as a race and attempt to perform as many rope turns or step ups as possible which will leave you nicely out of breath for the conditioning exercise. This combination adds a real intensity to the exercise programme.

You can use any of your favourite exercises with this style of training but remember to choose the ones that you are best suited to your current fitness level and goals. I suggest you try to rotate the type of exercise you are performing throughout the workout and therefore avoid over loading any one part of the body. Personally, I try to order my exercises lower/core/upper so that no matter how hard I find a particular exercise, I know I won’t be repeating anything similar for few minutes. Mentally, this allows me to really attack the current exercise and adds another intensity level to the session.

So, that’s my Emergency workout, one of my personal favourite training methods – and now you have no excuses for missing an exercise session! Enjoy.

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“We don’t stop exercising because we get old; we get old because we stop exercising”

Aging is inevitable but there is no reason we have to age gracefully! I for one intend to be the oldest swinger in the gym and although my training routine has changed significantly over the years to reflect different goals, I still train hard and often – something I expect to continue for many years to come!

Exercise is often thought of as being the reserve of the younger generation but the reality is that “those young people” don’t need exercise half as much as the older generation. In our youths, our bodies naturally peak in terms of strength, fitness and body composition but, as we age, those characteristics decline quite rapidly and it’s then that exercise comes into its own for slowing the aging process and promoting a long and vital life.

 

 

The aging process is associated with a number of medical conditions that can be reduced or offset through regular exercise…

• Coronary Heart Disease
• Hypertension
• Diabetes type II
• Obesity
• Osteoarthritis
• Rheumatoid arthritis
• Osteoporosis
• Age related asthma
• Chronic Obstructive Pulmonary Disease

Regular exercisers are significantly less likely to suffer from the conditions listed above and those that do tend to have less severe symptoms.

In addition to medical conditions, as we age we naturally lose strength, aerobic fitness, flexibility and ultimately find it difficult to perform tasks of daily living, however, all is not lost because as little as 3 20 minute exercise sessions a week can all but put the brakes on the aging process and, in some cases, start turning back the clock.

Factors to consider regarding exercise for older adults

• Train for function rather than aesthetics. Choose exercises that are representative of everyday activities including appropriate variations of the squat, dead lift and overhead press which are movements we perform every day 
• Select exercises which are sympathetic to your joints! If it hurts, chances are it’s not doing you any good. E.g. low impact cardio is a good choice (walking, cycling, rowing, swimming etc) if you have pain in your knees  
•  Ensure the risk of suffering a fall is minimal – especially for those who are at risk of osteoporosis
• Emphasise flexibility and mobility work to retain range of movement at major joints  
• Take your time warming up – older joints are often stiffer and take longer to get moving 
• Include resistance training to minimise muscle/strength loss and maximise bone mass 
• Consider your medical history and adjust exercise routine accordingly – bear in mind some medications can affect your ability to perform exercise. If in doubt seek professional advice as to the suitability of exercises in relation to your medical conditions/medication 
• Don’t worry if some days seem harder than others – it’s okay to have an easy day or even take a break from exercise if you aren’t feeling 100%. A day off today may mean a better workout tomorrow!

Making the time to exercise, or continuing with your current exercise routine will pay huge dividends in the long run…we’re living longer than ever because of medical interventions so let’s make sure we live better too!

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Basheerah Ahmad – our issue no. 20-3 cover model and profiled in issue no 20-4

Basheerah is a former Miss Black America, holds two masters degrees and trains Holloywood celebs such as Jordin Sparks and Vivica Fox. See Basheerah in action in the clip below.

Find out more at:

http://www.sportygirlfitness.com

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Unleashed takes Group Exercise to the Next Level!

Next month (April 10) the UK will play host to Fit Pro’s first ever mass participation fitness session, with the arrival of the Les Mills Unleashed event.

If you are already a fan of fitness classes and the ever popular Les Mills Body Training System, which includes all time favourite classes BODYPUMP and BODYATTACK, then Unleashed could be your idea of heaven!

Unleashed will feature a full day of Les Mills classes, in a huge auditorium at Loughborough University; housing 350 people – all taking part in the same class at the same time!

This is how they do things in New Zealand, where Les Mills originates from.  Down there the gyms have super-studios that can facilitate hundreds of people taking a class at any one time. The feeling of moving together in unison to the same music with that volume of people is pretty intense, and if you ask the fanatics, they might say, magical!

With all your favourite Les Mills classes on offer, the price of a pass (£49) gets you as many classes as you can handle in one day. So, if you’ve never felt the endorphin rush of BODYSTEP™ or witnessed 200 people all dancing to the same beat in BODYJAM™, now’s your chance.

Stephen Buckley from Fit Pro said, “The day will be run by our top international presenting team, giving you the expertise and showmanship of the world’s top fitness instructors. If fitness is your religion, these guys are its gods …. Unleashed will guarantee you a super-sized showcase of all the motivation, mass participation and fun of Les Mills group fitness.

Want to become an instructor?

For those of you that are thinking of becoming a fitness instructor yourself, FitPro – the largest association of fitness professionals in the world – will be there promoting a new qualification that they will be offering – Studio Apprenticeships – which will enable people to teach Les Mills classes quickly and with ease. ultra-FIT will also be attending the event.

Where: Loughborough University

When: Saturday April 10, 2010 – 9am-5pm

How much: £49 for a day pass

Which programmes: BODYPUMP, BODYBALANCE, BODYATTACK, BODYJAM, BODYCOMBAT, BODYSTEP classes will be on offer throughout the course of the event.

How to sign up: Visit www.fitpro.com/unleashed or email

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