5 Factors to consider before joining a Broga class

 

1.What is Broga?

Broga is a system that is effective in providing men with the best health benefits of yoga in addition to building muscle and weight reduction. Most men associate yoga with feminine moves hence reluctant to join a class. While some men turn a blind eye and sign up, the ratio of men to women in an ordinary yoga class remains low at 1:5. Broga is aimed at creating a comfortable environment for them to feel right at home. Being surrounded by your fellow men will help you relax and focus on the class hence effective results.

 


2. Benefits of Broga

Broga, just like any other form of exercise has vast benefits to men. While some perform it for its health benefits, others stick to it simply for relaxation. However, broga exercises work towards; athletic performance, core strengthening, clarity-enhancing, muscle toning, stress reduction, reducing the risk of injury and cardio-working. After successfully completing a session, you will feel energized and pumped up. In addition to this, your muscles will feel adequately stretched and your mind relaxed.

Some guys have improved breathing through Broga sessions. Just because you are still unable to bend all the way back or sideways does not mean that you won’t stand to reap the benefits of Broga. After all, Broga is not about perfection. With persistence and proper guidance, your poses will improve.

3. What to bring to a Broga class

Before packing/ shopping for your first broga class, it is best that you understand what the session is going to be like. Most studios are medium sized with plenty of space and open floors. At arrival, you will be asked to fill a sign in sheet and a waiver. This will enable the management to keep track of your classes and, you to receive newsletters in case you need them.
(a) You will need to bring a yoga mat for padding hence comfort and endurance. A yoga mat for hot yoga is highly absorbent so choose this if you tend to sweat a lot.

(b) It is advisable to wear comfortable workout gear for comfort. Gear that’s highly absorbent and light in weight will enable you to maintain focus on the class.

(c) Wear a headband to absorb the sweat. This rules out the need to keep pausing to wipe the sweat off your face.

4. The do’s of Broga

(a) Let the instructor know if you have any injuries so as to create alternative poses for you.
(b) In case you forget any of your Broga equipment, ask to rent from the studio. Most Broga studios stock up on mats, bottled water and gear.
(c) After the session, you definitely feel perched so bring along bottled water to sip on.
(d) Avoid distractions and focus on the teacher. Smooth transitions from one pose to another will help you relax, reduce tension hence achieve better results.
(e) Do sit at the back of the class if this is your first lesson. It will allow you to copy moves from the people in front of you in case the terms used are strange to you. However, this should not deter you from listening to the instructor.

5. The don’ts of Broga

(a) Do not overeat before a Broga class. This is a one-way ticket to discomfort and even vomiting during poses. Your last light meal should be 30 minutes before the class begins.
(b) Avoid drinking too much water during the session. This, just like food will fill your tummy hence discomfort. It will also lead to increased bathroom breaks hence unnecessary distractions.
(c) Don’t push your body more than it’s willing to bend. If you do, an injury may occur. A professional will not push you to perfect your poses, especially during the first sessions.
(d) Avoid talking to the other yogists next to you. Everyone needs their concentration entirely on the teacher’s instructions.

Different people use different techniques to center their focus and relaxation before a class. While some prefer to interact with their friends, others prefer to sit in silence and meditate. It is advisable to find what works for you and stick with it. Joining a Broga class with fellow newbies is better than joining a pro class on your first day so ask at the reception before walking into any class.

 

Article written by:  Emily, who is founder of BodyShape101, a blog where she and her associates talk about exercise, fitness, and yoga. Their aim is to help people like you to achieve perfect body. BodyShape101 is concentrated on exercise & fitness tips, and making the most out of it. She is also a mother of one and she tries to find balance between her passion and her biggest joy in life.

5 ways Broga® can help your shoulder injury

Post by Matt Miller, Broga® founder

The shoulder joint is hands down the most complex of joints. It truly is a work of art akin to the insides of a mechanical timepiece.

But it is as delicate as it is artful. And if 90% of our physical injuries are caused not by trauma, but by over tension (that is repetitive or incorrect movement) then you can bet that the shoulder is a big easy target. With three main stabilising ligaments and over thirty muscle/tendon attachments that allow for an impressive range of motion (while keeping the joint stable at the same time) there are a lot of potential places to go wrong.

Common sporting injuries of the shoulder include dislocations, Acromioclavicular joint (ACJ) injuries, rotator cuff injuries, Labral tears, thrower’s shoulder, biceps injuries, bursitis and fractures.

Credit: University of Liverpool Faculty of Health & Life Science

Credit: University of Liverpool Faculty of Health & Life Science

Dislocations and ACJ injuries are more common in contact sports, such as rugby and wrestling, whilst rotator cuff tears and biceps lesions are common in sports involving explosive heavy weight-lifting. Fractures around the shoulder are seen with sports involving crashes and falls from heights, which I’m sure you have either had or know several people who have had such injuries.

So how can Broga® help ? Let’s break it down…

  1. While shoulder surgeries are now vastly improved in returning patients back to 100% function, the post operation pathway is not.

A few sessions of basic mobility rehabilitation is typical after recovery, followed by a drop kick into normal life and function. I believe this a massive flaw that only allows for great potential to not only not regain full joint mobility but worse yet an even greater threat of returning back to the operating theatre.

Shoulder-injury-yoga-broga-3

Broga can help your shoulder injury

That’s where Broga® and yoga come in : as the needed step in between post-op rehab and the return to full functioning mobility and sport.

  1. The simple ability to elevate the shoulder overhead is step one post operation or injury. But the next step should be to gradually strengthen it. Unfortunately in our regular life there is not much occasion for this.

But in yoga, extension and elevation specifically targeting the Deltoid and Supraspinatus muscles, happens A LOT in many of the basic postures including the Downward Dog, which you will do again and again. The nice thing about positions such as these is they are scalable in the amount of body weight load you can place on them , meaning as you get stronger you also become more mobile .

  1. Shoulder injury therapy with broga

    Credit: Army Medicine; “The most basic poses such as Downward Dog are great for strengthening shoulder muscles”

    External rotation of the shoulder is probably the second most difficult movement to regain post injury simply because we don’t have much occaision to do an outward arm and shoulder rotation unless involved in a sport – which is what probably caused the problem in the first instance. So we have to be really careful going back in the water rather than just jumping from rehab directly to sport and demanding a heavy workload from the

Infraspinatus and Teres Minor.

There are several Broga® postures, including Camel, Reverse Table, and Bow that actively encourage and strengthen an external shoulder rotation.

  1. Internal rotation of the shoulder joint using the Subscapularus is a bit more of a natural movement for us. That said, Broga® uniquely combines an internal rotation with extension at the same time to reduce the chance of incongruent movement. Postures employed in Broga® such as Warrior 1 and Lotus actively encourage this type of correct internal rotation.
Broga is perfect for opening up shoulder muscles to both prevent and repair injury

Broga is perfect for opening up shoulder muscles to both prevent and repair injury

And finally… Broga® significantly aids in shoulder recovery by teaching you how to achieve and what a stable capsular shoulder joint actually feels like. Creating this correct joint torsion, or rotational lock, allows for Broga® moves like side planks and inversions – all of which are scaled to allow for continued development as strength and mobility gradually improve.

So if you are having trouble with your shoulders post op or have a niggling injury why not give an 8 week course of Broga® a try? Check out broga.online for the downloadable DVD set and 8 week training guide!

 

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.


Exclusive sTitch Leggings Discount for Brogis!

For a limited time we’re offering all Broga fanatics a 10% discount off sTitch clothing – the unique and pioneering brand for male leggings, a.k.a meggings. No need to fear for your running shorts, sTitch leggings are the perfect solution to stretch with comfort and ease.

Simply enter the code BROGA10 at the checkout to claim the offer.

 

Cam Yoga with lit Prihatinawati

A first time Broga experience: simple and effective yoga, but be prepared to sweat!

Guest post by Iir Prihatinawati for CAMYOGA

Originally published on camyoga.co.uk

When I signed myself up for a free taster of Broga® at CAMYOGA, I didn’t even read which type of yoga I was about to take. I am new in Cambridge as I moved here from Indonesia in August.

I have practiced yoga since I was a child – I am a registered Vinyasa teacher, and mostly practice yoga at home – so I was excited to get to the studio and have a guided practice. When I arrived, and a lady told me in the changing room what class I was about to take, I wasn’t sure what to expect…

You know, surprises always come to greet you in the most unexpected corners… I loved it!

Yes, it was mostly men in the class, yes we did heck of a load of high/low planks, either into or from chaturanga or downward facing dog, and yes I was sweating. A lot!

Cam Yoga London

Feeling the Broga burn!

I know what you think, this yoga might be only suitable for the very athletic or experienced practitioners, but to be honest it is not! Let me explain why…

Firstly, the poses were dead simple. Having practiced yoga for over half of my life, I’ve had my time of working to get into the ‘fancy poses’ – undervaluing these simple poses. But more recently, I’ve started to take notice of the simple things, to find the grace in anything and everything. This was the beauty of the practice.

So, if the poses were dead simple, how did I get my kick from the practice?

These simple poses were repeated over and over again with controlled ujjayi breath throughout – once you’ve done 7 or 8 repetitions of a low and slow chaturanga you start feeling muscles you never knew you had.

lir of Cam Yoga

Iir is an experienced yoga teacher having tried just about every type of practice

The practice really prompted me to be mindful of my own body and muscles. For example: try to come to downward dog, then plank, slide slowly into your low chaturanga and press up to plank and downward dog again, repeat 8 times slowly. Now try it again with one legged dog, one legged plank and so on… Now you know what I mean!

I think I may have read your mind – it sounds scary right?! Don’t worry the teacher, Liz, is very nice and knowledgable and will offer options and modifications for you to work with at your stage, wherever you are in your yoga journey.

Broga and Cam Yoga poses

Broga uses muscles you never thought you had in simple but effective poses

I know you will feel that there are eyes watching what you are doing, pressuring you to do the full pose although deep down you feel that you are not ready yet. Hang on a minute. No one is watching you as each of us is sweating like crazy and trying to keep doing what we are doing with our own perfection, we don’t have time to watch other people! Moreover yoga is not about comparing yourself with other people! Yoga is your journey within. No judgement. Everybody is different! Do what is best for you, enjoy the learning, focus within.

Happy practicing and Namaste!

About Cam Yoga and lir Prihatinawati

Iir Prihatinawati is an Indonesian registered yoga teacher who now lives in Cambridge in the UK. She has practiced a variety of yoga styles from Bikram to Ashtanga and now teaches her own classes in Cambridge. Started in 2003, CAMYOGA is a Cambridge based non-profit social enterprise designed to enhance the health and wellbeing of local residents. They aim to support and improve those who wish to train and attend yoga classes and have recently expanded to three locations across Cambridge.

 

Broga on the go!

Broga is now available as a digital download so you can enjoy Matt’s expertise and guidance on the go! The eight week Broga plan is just £24.99, and will grant you access to specially designed Broga workouts on your tablet, phone and laption as well as providing you with a FREE meal and fitness plan. No more excuses, sign up to Broga online here today!

 

Female broga teachers and instructors

Broga® is NOT just for men: how we’re breaking down gender barriers in yoga not rebuilding them!

Post by Matt Miller, Broga® Founder

Broga® is just for men, right!?

Broga instructors are men and women

Many Broga® instructors are women themselves!

This is definitely the top question asked about Broga® for those who haven’t already heard about it from a friend.  And it could not be further from the truth.  30% of Broga® teachers and participants are actually women, which is ironic, as that figure is the exact flip of yoga class participation by gender; overall under 30% yoga participation is male.

So “why do we need ‘man’ yoga, that sounds totally sexist if you ask me?”  This is a popular follow-up question by women and the answer is already built into the demographic figures mentioned above: by gender, less than 30% of participation in yoga classes is male.  Clearly men have not been getting the right message or feeling welcomed .

“That’s interesting but how does Broga® solve that problem other than just saying it in the name?” Broga® is much more than a cheeky name.  It embodies our entire ethos and practice.

  • It addresses the male sensibility of any workout or physical activity making you feel like you really pushed yourself to the limit.
  • Broga® doesn’t assume you are a bendy-Wendy type or even that you can touch your toes. From the very first class, it is accessible and scalable without ever making new participants feel like they are doing the remedial version B of what everyone else is up to .
Broga is not just for men

Broga isn’t exclusively for men, we’re about trying to even up the balance in yoga classes

  • Since the Broga® workouts are systematically organised by body part participants always know what they are getting into and can strategically plan the rest of their fitness for the week.
  • The language of Broga® is always anatomical and logically based even though the movements are solidly grounded in 3000 years of yoga practice. We promise you will never be asked to “breathe through your kidneys”, “open your heart” “look through your third eye” or “lift your pelvic floor”!
  • And finally though there is value and calm in solace. We aim to build a community and “bro”therly connection. Every Broga® class ends in participants interacting and helping each other do more than what they could ever do on their own.  We find this signature element an amazing way to be social-building and community-minded rather than the practice being entirely introspective and self-absorbed.
Broga power for men and women

Broga power!

In short, no one at Broga® is trying to alienate women, we love and encourage women in our classes! Not to mention that there are many women who actually want to build more strength, tone muscles and not just gracefully flow about and think esoterically of opening like a flower!

 

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.

 

Broga teacher training in Rotterdam!

Be among the first to sign up for our teacher training in September in Rotterdam! For those wishing to become a yoga instructor or just wishing to improve their fitness and technique, join the Broga team from the 3rd of September for the week of your life!

Email flex@Broga.nl for more info or check out their website

 

Gert more PT trainer bookings

3 ways YOGA can increase and improve your PT client bookings NOW!

3 ways to boost your PT client bookings with Yoga!

How Yoga can help boost and improve your PT sessions and bookings!

Post by Matt Miller, Broga Founder

When I first started working as a personal trainer over 10 years ago the industry was very different. First of all it was not that common and there were only two big nationally recognised courses in the US that took two years to complete.

There was no online training. No fitness buddy aps. And certainly no group exercise classes (that men did that is!) My how times have changed…

Every 24 year old with a Hollister fresh face and an 8 pack has a PT certificate from an eight week course – and the competition is fierce! The average busy gym will have between 10 and 30 licenced trainers on site. Most well-known fitness models and celebrity trainers do online training, personalised plans and ebooks. Let’s not even get started about some of the fitness aps out there like Nike, Fitstar and MyFitnessPal. And they are really good.

Broga and Yoga can boost your PT bookings

Stand out from the crown by bringing Yoga into your sessions

So how do you set yourself apart? What do you offer that none of those other formats or options do?

The answer is to be able to look at a client not as a block of sessions or even as a weight gain or weight loss project. Instead look at them as a whole and educate and inspire them in ALL aspects of their lives with you as the cornerstone piece that holds it all together. Food. Lifestyle. Training. Mobility. Recovery.

One of the best ways to set you apart from the crowd is to preach the importance of mobility and recovery and the best way to both of these at the same time is yoga. Regular yoga practice is highly documented to not only increase muscle flexibility and joint mobility (leading to greater strength gains and less injury), but has a dramatic positive effect on the parasympathetic nervous system as well. No other training can do this.

Yoga might not get all the glory like a killer legs day, but most consumers are clueing into the value of being able to not only look good, but feel good and move freely with their bodies as well. Here are 3 effectual ways to reach out to your clients and offer extra sessions with a Yoga base.

Matt Miller shows how Yoga can boost PT bookings

Adding yoga to a PT session can help clients recover from injury

  1. Address injury with yoga

Don’t wait to train a client post injury until they have been cleared by their physio to get back to resistance and impact – be part of the process. With proper yoga based training plus your PT anatomy knowledge you will have a unique skill set of gentle and isometric based exercises you can structure to benefit renewed stability, balance and strength without over working or prematurely straining the injured area.

A physiotherapist is a great first step towards recovery, but yoga movement actually teaches people how to feel move and correct themselves which is not just going to get them active again, but much closer to 100%.

 

  1. Include or add one day of active recovery

Most clients are not just using your services to fulfil their fitness needs. They are going for runs, doing spin classes, going to bootcamps. In addition to your strength and conditioning sessions, you could be using a yoga background to upsell weekly active recovery days planned specifically around their body rather than just going to a generic yoga class that chances are will not be directly targeted for their level or needs.

  1. Stretching bolt-ons

Most clients want to stretch and know they need it but will not make the time for it if left to their own devices. Why not use a yoga training background to add 15 minute or 30 minute bolt on sessions post your training session that focuses on the area you just worked with them? Using a bolt-on pricing scheme enables you to offer a valuable focused stretching session at a nominal 15-20% increase in the session charge.

 

About Matt “the Pillar” Miller

Matt Miller, “Soft as a pussycat”Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.

 


Celebrate Yoga at the Soul Circus Festival

Get your tickets for the Soul Circus Yoga & Wellness Festival this August.

A celebration of music, food and drink, camping and most importantly YOGA! Join the Broga team for a range of yoga and fitness workshops running from the 19th to the 21st of August in the stunning Cotswolds countryside.

Follow the Soul Circus Facebook page for up to date information.

 

Richard George Broga Teacher Birmingham

Teacher spotlight – Richard George

[vc_row][vc_column][vc_column_text]1. Name, age, nationality?

Richard George, 40, British

 

2. Where do you currently live?

Birmingham

 

3. How did you first hear about Broga®?

I was searching on the internet for what types of yoga were out there for men.

 

4. Can you remember your first experience of kicking some asana? What was that
first lesson like?

I was like, this is tough, how do I keep my cool?

 

5. What made you want to teach Broga®?

I kept receiving emails from guys wanting to go to yoga classes but felt intimidated being one of the only few men in yoga classes. I wanted to be able to say “I have the perfect class you can come and try”. I also loved how the sequences were put together and focused on a specific body part, similar to how I was teaching in yoga classes, but with a new twist on the strength side of things.

 

6. What was the best part of the Broga® teacher training bootcamp?

Meeting some great people and trying out lots of physical activities and challenges that I wouldn’t normally have tried. I also loved the swimming coaching that we had.

 

7. And the most challenging part of the bootcamp?

For me it was the thought of a 10km run, after not running properly since school. But you know what, you never know until you get out there and try. It really wasn’t that challenging physically. Sometimes it’s mostly in the mind.

 

8. You graduated in April 2015 – how have things developed since graduating?

I run a regular weekly class which has a core group of Brogis, and is constantly welcoming new people. It’s also proving popular with the girls – they also love the challenging sequences. There’s the possibility of starting a second class in the Autumn at a new venue, and I’m currently in conversation with a retreat centre about running a Broga® retreat!

 

9. Where do you see yourself in 3 years’ time?

Who knows?! I’m hoping to launch a 200hr yoga teacher training in 2017. Let’s also hope the Broga® classes are still running strong, and that more people come to try it out. I am also working with my own physical strength, as yoga often puts the emphasis on flexibility. Broga® has definitely helped me to see how important it is to have a balance of the two. Sometimes we need to turn those muscles on, equally we need to learn how to stretch, relax and give those beasts a chance to relax.

 

10. Which Broga® sequence is your favourite?

I’m currently loving the new arm sequence, but the chest sequence is also one of my favourites.

 

And now for the fun part. Ten more ‘intimate’ questions!

 

11. What would be your ideal menu, be it for breakfast, lunch or dinner?

Lunch – a good veggie burger, with sweet potato wedges, corn on the cob, and homemade coleslaw.

 

12. And what would you drink alongside this menu?

Ginger beer, the proper stuff!!

 

13. What would be the perfect way to spend a Saturday for you?

A nice long walk in the countryside with my dogs, maybe with a picnic packed and no destination. Oh, and some sunshine would be nice too.

 

14. Do you have any nicknames, and if so, how did they come about?

Too many!! Dicky G was one that I can remember from my days of working in a record store.

 

15. What album can’t you stop listening to right now?

RY X ‘Dawn’ – it’s one of those ones that I keep playing, and discovering new levels. There’s some great remixes out there too.

 

16. What is your take on the world, your motto?

Don’t conform – rebel whenever possible.

 

17. Where is the place you are happiest in the world

In my garden on a nice sunny day – it’s my sanctuary!

 

18. If you could have a plane ticket to anywhere in the world, where would it be?

Hawaii – the most magical place I have ever been too.

 

19. What advice would you give the 15-year old you?

Keep going, even when it gets tough – there’s some great times ahead.

 

20. What is the achievement you are most proud of?

If I’m completely honest, its recovering from drug and alcohol addiction, I really did turn my life round for the best. We can all find the tools to help us respect our bodies more and appreciate our lives. Find whatever works for you, go out and do more of it. Bodies and minds are incredibly adaptable, never give up.

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Looking ahead to the summer???

It’s not too late to enrol on our next teacher training, 15-19 July – find out more here.

Only a month later we’ll be at Soul Circus, 19-21 August – come and say hi!!.

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yoga-for-all-broga

Yoga for all: Why we must fight against stereotypes in the fitness community

[vc_row][vc_column][vc_column_text]by Matt Miller, Broga Founder[/vc_column_text][vc_column_text]Living in London (which I think is the epicentre of the world and cutting edge in every way) I had totally forgotten how NOT cool yoga is for the average male – much less the sporty ones!

Just back from presenting at the “I love me” fitness and wellness expo in Helsinki, I am reminded of the reality that, in most of the western world, yoga is considered to be a women’s sport.

Sorry, let’s demote that to “yoga is a middle class ladies’ activity.” And the men who practice yoga are probably just going to be hippy, hipster, gay or old/pervy.

Seven years in London and surrounded by people who are up for anything new and game for experiences that will challenge and benefit them, I totally forgot that men generally still worry about what people will think of their masculinity.

Matt Miller Yoga postures

The fear of yoga for men is real for many!

This is a big problem for yoga. And the core mission Broga® is trying to break.

Unfortunately this is tough and we are in the minority going against the grain to make yoga cool and say, “look guys you can do this and it will make you a better athlete and maybe even a better man.”

Fortunately the press have been amazing and every single media journalist who has done a Broga® class, whether male or female, has come out as a big supporter of the class content and benefits of yoga.

However a real problem for us in that we are fighting this battle from both sides, that is not only from the public but in the yoga and fitness communities themselves.

yoga-for-all-broga

Credit: Eli Christman
The fitness community still thinks yoga is for hot chicks in spandex

The traditional yoga community don’t take what we do seriously. The name sounds corny and cheapens the pristine, deified yoga image. ‘Why do boys need a brand of yoga’ they ask, and I reply, ‘come do a Broga® class and feel what it’s like to be the only GIRL in class then!’

It is uncomfortable to be the complete minority in a room full of perfectly preened women doing yoga!  We are doing everything we can not to be sexist or create a separate sphere of ‘male yoga’, but rather we’re trying to even the playing field so all can feel comfortable on the pitch.

The fitness community still thinks yoga is for hot chicks in spandex and weird guys with samurai knots and bead bracelets. They are starting to understand the importance of mobility and flexibility, that is moving the whole body synergistically – a movement which Crossfit has played a massive part in.

However this new thinking usually manifests itself in mobility through balls and bands á la the Supple Leopard, or bringing someone’s hot girlfriend in to teach Vinyasa yoga once a week, aka the ‘eye candy class.’

It needs to be taken more seriously than this, and we are now training professional sports teams as required by their coaches as well as working with the British Army and Royal Air Force as part of their physical fitness programming.

This integration provides some hope that the movement for male yoga will trickle down into mainstream culture.

yoga-for-all-broga Matt Miller

Male athletes can truly benefit by adding yoga to their routine.
Credit: Credit AberroCreative

But we are not there yet.

If you are reading this with a raised eyebrow just try a Broga® class, or a Bikram or level one Ashtanga class and tell me you did not have a great workout and feel better physically and mentally afterwards.

And if you are already on board then make the effort to drag a boyfriend/husband or male friend along to one of these classes (as if you were taking your boy to nursery school for the first time with a little hand holding) and set them off on the right start.

Changing this perception and making yoga cool and acceptable for men after all really starts with YOU![/vc_column_text][/vc_column][/vc_row]

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About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Begin your Broga journey today!

Check out our class schedule to experience the incredible benefits of Broga. Can’t make it to a Broga class? Get a copy of the Broga DVD for an intense yoga workout in your own home.

Available to buy now here

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Can caffeine benefit your fitness?

[vc_row][vc_column][vc_column_text css=”.vc_custom_1466123772409{margin-top: -10px !important;margin-bottom: 20px !important;padding-top: 7px !important;padding-right: 7px !important;padding-bottom: 7px !important;padding-left: 7px !important;background-color: #ffffff !important;}”]Credit: Yogaground, NL[/vc_column_text][vc_column_text css=”.vc_custom_1466123790080{margin-top: 10px !important;margin-bottom: 10px !important;}”]Guest post by TrueStart[/vc_column_text][vc_column_text]We are all aware that caffeine is a great pick me up, but there is a fine line between too little and too much caffeine.

We grabbed some time with the team at TrueStart Performance Coffee (the caffeine experts) to find out exactly what makes caffeine so useful, and how you should be using it in your workout.

So, what are the core benefits of caffeine for sport?

There are 3 really well-researched core benefits of caffeine for exercise:

  1. Improving focus & mental performance
  2. Increasing physical endurance
  3. Reducing rate of perceived exertion

These all mean you can train harder for longer! A lesser known fact is how caffeine also helps with muscle recovery; by increasing the rate at which your body replenishes muscle glycogen.

By incorporating caffeine in to your post workout means your muscles can recover faster, so ideal if you’re training day after day.

 

Credit: TrueStart

Credit: TrueStart

When should you boost your caffeine levels?

Caffeine takes about 45 minutes to fully absorb and remains in your blood stream for 5.7 hours.

That’s why we recommend drinking TrueStart about 30 minutes before training to achieve optimal performance and endurance from the start, keeping yourself topped up as and when required during your session.

A cup afterwards will also help accelerate recovery of aching muscles, not to mention sort you out for the rest of the day.

What’s the difference between the caffeine in coffee and the caffeine in my regular energy drink or pre workout?

There are two types of caffeine, synthetic and natural. Both have a very different effect on your body so it’s good to know the differences.

Credit: Yogaground, NL

Credit: Yogaground, NL

Synthetic Caffeine

 Synthetic caffeine has both its benefits and negatives. Synthetic caffeine is created in a laboratory and then added to your energy drink or pre workout under controlled conditions in a factory.

The good thing about this process is that it guarantees a fixed level of caffeine in each serving. So you know exactly what you are getting.

The not so good thing about synthetic caffeine is the way in which it works within your body. Synthetic caffeine is absorbed really quickly in to your blood stream. Meaning you get a quicker spike of caffeine, and of course, a quicker crash. Which is not great half way through a workout.

 

Natural Caffeine

Natural caffeine is found in coffee, tea, cocoa and approximately 60 other plant species. It’s a completely natural occurring element.

Natural caffeine is great because it is slow releasing in to your blood stream. Which means you can train harder for longer, with no dangers of suddenly crashing mid training session. Natural caffeine provides a sustained source of energy.

However, the natural caffeine in regular tea and coffee is completely unregulated. A single cup of coffee can vary from less than 20mg to over 300mg of caffeine! Up until now this has made natural caffeine an unreliable performance enhancer for athletes.

And it is because of this unpredictable nature of coffee that Helena and Simon Hills came up with the idea for coffee designed specifically for sports performance, with a controlled level of natural caffeine. Taking the best of synthetic and natural caffeine and finding a solution; Coffee you can rely on!

Credit: TrueStart

Credit: TrueStart

Ok, but what is this right amount of caffeine for me?

 It’s crucial to regulate your caffeine intake, as too much caffeine results in those effects that we’re all familiar with, such as jitteriness or heart palpitations. On the other hand, if you don’t have enough caffeine prior to exercise, you won’t be able to enjoy the beneficial effects it has on your performance.

The right amount of caffeine varies from person to person. Widely accepted research suggests that 2-3mg per kilogram of body weight is optimal for sports performance and The European Food Standards Agency have recommended no more than 400mg per day for general use.

The beauty of TrueStart Coffee is that you know you’re getting 95mg caffeine per scoop, so you can control and monitor your caffeine levels ensuring you never consume too much or even too little.

We recommend starting with one scoop and seeing how that goes, you can then up or lower your dose depending on your body’s needs.

Fancy trying some TrueStart Coffee? For £1 you can have your best week ever with 7 samples of TrueStart. Buy here now [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About TrueStart Coffee

 

TrueStart Coffee began in March 2014 during co-founder Simon Hills training for a IronMan 70.3 triathlon. Working to develop and find the right amount of caffeine for sports performance the team are committed to completely clean, free from synthetics, ethically sourced, convenient and great tasting coffee. TrueStart are on a mission to build the most motivational, trusted and high impact coffee brand in the world to fit the most ambitious lifestyles and motivate customers every step of the way.

Follow them on twitter @truestartcoffee or on Facebook

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Good Yoga Life Event

Join us on the 24th June at the Good Yoga Life Event on Old Street for Yoga & Beers.

Spend your Friday sweating it out with the founder of Broga, Matt Miller, as part of a week long yoga pop up hosted by Good Yoga Life.

The event will include a 1 hour class focusing on Upper Body Pump & Stretch following by a half hour of beers & chats.

For tickets follow this link

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Lululemon and Broga

‘Yoga for girls’: Broga and lululemon crush the stereotype

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Image Credit: Lululemon

[/vc_column_text][vc_column_text css=”.vc_custom_1465874855265{margin-top: 10px !important;margin-bottom: 10px !important;}”]Guest post by Georgina Green, Showroom Manager, at Lululemon in Manchester[/vc_column_text][vc_column_text]Yoga’s for women right? Wrong. Here at lululemon, we’re crushing this stereotype to join forces with the founder of Broga, Matt Miller, for an epic yoga event, #brogabeers #burgers.

Do one thing a day that scares you. You’ll find this on our manifesto and whilst the first thing that springs to mind is adrenaline filled activities and risky decisions, when you bring that back to the core, you can take a lot more from this than meets the eye.

Men are starting to let go of their fears of not being flexible and putting their egos aside to join a class where women are “better” than them. This might seem a ploy to pick up chicks, but we see differently.

Lululemon Brand ambassador Adam Crofts decided to take up yoga after seeing how much it benefitted the Manchester team.

He asked us to find him “a teacher that’s just about stretching, none of this spiritual silly stuff” and we hooked him up with Kevin Dennison, a Jivamukti teacher. Now Adam takes a regular weekly class, and intrigued by what more yoga could give him, Kevin gave him his own set of mala beads to meditate.

Credit: Lululemon

When you see what people take from this incredible practice you can’t help but want to share. Whether you go into class and treat it purely as a post sport stretch or take the hour for some self gratitude and meditation, there’s something for everyone.

When Crossfit box owner and ambassador Craig Massey put us through our paces in a tough session, he was surprised at our range of motion, given the amount of sports we did as a team.

All credited yoga for lengthening those muscles out and we hooked him up with Sarah Henson, a yogi who has a sporting past and they now hold three yoga classes per week for their Crossfitters.

We’d heard about Broga through the stores in London, but we wanted a piece of the action! When we met Matt at the Om Yoga Show we decided we wanted to do a #hellyes! event for the yogis of Manchester.

For location, we knew we needed somewhere cool so we’re taking our asana to Train 2, the coolest Crossfit box in town. Community vibes, trendy surroundings and a great group of guys, it embodies our brand.

So that’s yoga – check, boys – check, what about the burgers? As a brand we love to nourish connections so Craig, who has done some epic events before with the brand, has got a local grill-house to do a barbecue (don’t worry vegans and veggies, we’ve got you covered too!)

Broga, BBQ, buckets of beer… do you still think it’s just for the girls? Sign up for free tickets using the link below!

We will see you ‘Om’ the mat.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About Georgina Green of Lululemon Manchester

Georgina Green is the Showroom Manager at Lululemon in Manchester. Founded in one of the healthiest places in the world in 1998 Vancouver, the first lululemon store was a design studio surrounded by a retail store where feedback would directly influence the brand. The Lululemon mission statement is about creating components for people to live long, healthy and fun lives and elevating the world from mediocrity to greatness.

Follow them on Twitter, Facebook and Instagram[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Join us at Train 2!

Join us at Train 2 for some bro time with the founder of Broga, Matt Miller for Yoga, burgers & beers.

Saturday, 18 June 2016 from 18:30 to 20:00 (BST)

At Train 2, Salford, M50 2GN

To get your free ticket just register on the event

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Alexandra Siebmanns Broga Teacher Spotlight

Teacher Spotlight – Alexandra Siebmanns

[vc_row][vc_column][vc_column_text]1. Name, age, nationality?

Alexandra Siebmanns, Swedish.

 

2. Where do you currently live?

London

 

3. How did you first hear about Broga®?

I heard about it through Lululemon at one of their events.

 

4. Can you remember your first experience of kicking some asana? What was that
first lesson like?

It was at my gym City Athletic in the city where a tall, muscly, gorgeous Californian walks into the room and delivers an hour of hard work and fun and I just remember walking out and feeling amazing. That was Matt and the rest is history.

 

5. What made you want to teach Broga®?

I am not a big fan of yoga snobs and I like that Broga®makes yoga accessible to athletes and people who may feel intimidated of going into a yoga studio. I have always practiced a lot of different sports and for me yoga has always been the perfect compliment.

 

6. What was the best part of the Broga® teacher training bootcamp?

I attended the first ever Broga® teach training and I made friends for life amongst my fellow Brogis and Broginis.

 

7. And the most challenging part of the bootcamp?

I loved the physical challenge but for me I think the most challenging part was teaching others, managing time, sequences, people and music. Nowadays it comes naturally.

 

8. You graduated in April 2014 – how have things developed since graduating?

I have a full-time job in the City and teaching has helped me become very comfortable with public speaking and presentations. Also having the contrast of working in the city and teaching yoga is something I love and I wouldn’t want to be without either of them.

 

9. Where do you see yourself in 3 years’ time?

I have a few scenarios in mind 🙂

 

10. Which Broga® sequence is your favourite?

Chest and shoulders. It’s all about the guns.

 

And now for the fun part. Ten more ‘intimate’ questions!

 

11. What would be your ideal menu, be it for breakfast, lunch or dinner?

A dinner consisting of barbecued Surf and Turf (Lobster and steak) and veggie skewers and dark chocolate sorbet for dessert.

 

12. And what would you drink alongside this menu?

Champagne, cocktails and a strong espresso to finish.

 

13. What would be the perfect way to spend a Saturday for you?

Training, a breakfast in the sun, spending the day by the beach or exploring something new, in the evening a dinner with friends and loved ones.

 

14. Do you have any nicknames, and if so, how did they come about?

Alex is sort of a given or short and sweet – Al. Viking Girl reflecting my Nordic heritage, Heidi because I like to braid my hair and Yoga Barbie are a few of the others.

 

15. What album can’t you stop listening to right now?

That varies from day to day and depends on mood. Probably something by Disclosure or something classical.

 

16. What is your take on the world, your motto?

Eat your vegetables, do your squats, wear Chanel or red lipstick and don’t let boys be mean to you.

 

17. Where is the place you are happiest in the world

Happiness is not a place – it’s a feeling.

 

18. If you could have a plane ticket to anywhere in the world, where would it be?

Japan – first a few days in Tokyo and then off to Kyoto, Okinawa and continuing to explore Japan.

 

19. What advice would you give the 15-year old you?

Letting go is not the same as giving up.

 

20. What is the achievement you are most proud of?​

I don’t stop to be proud very often but very much tend to focus on what is next 🙂 But if I had to pick something it would be aggregating so many amazing friends. I feel incredibly lucky to have so many amazing people in my life.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”9758″ img_size=”full” alignment=”center” css=”.vc_custom_1465113286259{border-top-width: 10px !important;border-right-width: 10px !important;border-bottom-width: 10px !important;border-left-width: 10px !important;background-color: #ffffff !important;border-left-color: #ffffff !important;border-left-style: solid !important;border-right-color: #ffffff !important;border-right-style: solid !important;border-top-color: #ffffff !important;border-top-style: solid !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;}”][vc_single_image image=”9759″ img_size=”full” alignment=”center” css=”.vc_custom_1465113308795{border-top-width: 10px !important;border-right-width: 10px !important;border-bottom-width: 10px !important;border-left-width: 10px !important;background-color: #ffffff !important;border-left-color: #ffffff !important;border-left-style: solid !important;border-right-color: #ffffff !important;border-right-style: solid !important;border-top-color: #ffffff !important;border-top-style: solid !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;}”][vc_single_image image=”9757″ img_size=”full” alignment=”center” css=”.vc_custom_1465113332647{border-top-width: 10px !important;border-right-width: 10px !important;border-bottom-width: 10px !important;border-left-width: 10px !important;background-color: #ffffff !important;border-left-color: #ffffff !important;border-left-style: solid !important;border-right-color: #ffffff !important;border-right-style: solid !important;border-top-color: #ffffff !important;border-top-style: solid !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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THE NEXT BROGA BOOTCAMP

It’s still not too late to sign up for our next Broga® Bootcamp – 15th to 19th July in Cheltenham. Find out more here!

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