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.

Yoga of Sleep - Broga UK

Yoga: The New Sleep Aid

Sleep deprivation is fast becoming a major public health concern and millions of Americans suffer from insomnia and other sleep disorders. Chronic lack of sleep has been linked to serious health issues such as depression, cancer, diabetes and cardiovascular diseases. According to research even getting an hour less than the recommended 7-8 hours of sleep can shorten life span. To save themselves from such harmful effects of insomnia, a lot of people turn to sleep aids such as sleeping pills and even alcohol but what’s worse is that even they have their own side effects can further trigger health issues.

Yoga is a gentle and restorative way to help you settle for sleep by unwinding yourself after a long hectic day. According to a survey 85% people who did yoga said it helped reduce stress and 55% found that it helped them sleep better.

By calming the sympathetic nervous system and quieting the mind, yoga works both ways to help you sleep better. According to Assistant Professor at Harvard Medical School and author of Harvard Medical School ebook Your Brain on Yoga, Dr Sat Bir Khalsa, “Yoga is an effective treatment because it addresses Indonesia’s physical and psychological aspects”.
Dr. Khalsa conducted a study along with other researchers at the Harvard Medical School to investigate the impact of a bedtime yoga regime on the sleep quality of people suffering from chronic insomnia.

Yoga of Sleep - Broga UKThe study included 20 participants suffering from different types of insomnia, including primary and secondary insomnia. People suffering from primary insomnia having difficulty falling asleep and wake up frequently during the night. This sleeplessness problem is not attributed to any medical condition or sleep disorder. Secondary insomnia on the other hand is sleeplessness as a result of some medical condition such as cancer, depression, hormonal imbalance etc. Medications taken to cure certain health conditions can also trigger secondary insomnia.

The 20 participants were asked to maintain a sleep wake diary for two weeks after which they were given a basic yoga training session and were taught breathing, meditation and mantra. They were then asked to practice yoga every night before bed and maintain a sleep diary for another eight weeks. At the end, the researchers evaluated the participants’ sleep efficiency, total sleep time, total wake time, sleep onset latency, wake time after sleep onset, number of awakenings, and sleep quality measures by analyzing the information in their sleep wake diaries and found a significant improvement in all of these areas. The study showed that yoga can really help relieve chronic insomnia.

Yoga and mindful meditation can also help to relieve sleep problems among the elderly. Sleep disturbances are most prevalent among the elderly and are seldom treated. Treatment options are limited and basic meditation practices can prove to be an easy solution. According to a recent study conducted in 2015 by researchers at the University of Southern California, mindful meditation can significantly improve sleep quality and daytime impairment among older adults with sleep disturbances. The study included 2 groups of elderly participants with a mean age of 66 years and moderate sleep disturbances. One group was asked to develop mindful awareness practices (MAP) such as meditation and breathing exercises and the other group was asked to practice sleep hygiene exercises (SHE) such as avoiding caffeine and nicotine close to bedtime, avoiding daytime naps and so on. Both groups received 2 hours per week of assigned homework. After 6 weeks the researchers evaluated the sleep quality of both groups and found that the MAP group had significantly lower insomnia, fatigue and depression symptoms as compared to the SHE group.

Another research study conducted by the Federal University of Sao Paulo shows that a specific sequence of yoga helps to increase quality of life and relieve insomnia in postmenopausal women. The study included 44 participants between the age of 50 and 65 years, who were not undergoing any hormone therapy. The participants were randomly assigned to 3 different groups, yoga, passive stretching and no treatment for 4 months. The participants were given questionnaires before and 4 months after the grouping to evaluate daytime sleepiness and insomnia severity as well as quality of life, anxiety, depression and climacteric symptoms. The results showed that the yoga group had significantly lower insomnia severity and higher scores for quality of life and resistance phase of stress compared to both the control and passive stretching groups.

More and more scientific studies are now proving yoga to have a positive impact on reducing insomnia and improving quality of sleep. So if you’re looking for a drug free solution to help you sleep better, yoga is the answer.

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/15707256

https://www.ncbi.nlm.nih.gov/pubmed/25686304

https://www.ncbi.nlm.nih.gov/pubmed/22048261

About Eugene Gabriel

Eugene Gabriel is a passionate blogger. He has always been fascinated by sleep and how it relates to health and wellness. Read his post on Getting Better Sleep. You can follow him on twitter @eugenegabrielj.

 

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.

 

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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Source and Credit: Fix.com

Save Your Shoulders: How To Keep Your Shoulders Strong and Healthy

[vc_row][vc_column][vc_column_text css=”.vc_custom_1462979299923{margin-bottom: 20px !important;}”]WRITTEN BY KELLIE DAVIS for Fix.com[/vc_column_text][vc_column_text css=”.vc_custom_1462979318245{margin-bottom: 20px !important;}”]Looking after your shoulders is key. Practising yoga is a great way to open up your shoulders and relieve soreness from spending time hunched up at a computer or desk all day. This post by Fix.com shares some simple exercises to improve your shoulder strength.[/vc_column_text][vc_column_text]Your shoulders aren’t just muscles; instead, they’re part of a complex area of the body comprising multiple bones, tendons, ligaments, and muscles that allow you to move your arms and position your hands anywhere you need them to be. Being proactive with shoulder health by including strength, mobility, and posture training in your exercise routine will keep you primed for movements big and small and help prevent pain and injury.

Humans are great at manipulating the environment to use their shoulders as little as possible. However, many of us neglect to take our shoulders through their full range of motion, and the less we use our shoulders, the more issues we may face. For example, it’s easy to reach the top of our heads to put on a hat, but we may avoid reaching for something high overhead, using a stepladder instead.

It’s never too late to work on shoulder health. Let’s take a look at why our shoulders are so unique, what causes common issues, and how to improve shoulder health to prevent future pain, strain, and injury.

Why are the Shoulders Unique?

Our shoulders are complex joints that rely on muscles to hold everything together, while the bones and ligaments give our arms freedom to move in all directions. Your shoulder allows you to reach overhead, to the side, across the body, behind the back, and everywhere in between. This type of movement requires numerous muscles to work together in specific patterns, with the shoulder using the three bones and four joints that make up the shoulder complex.

When compared to joints such as the knee or the elbow – which can only flex and extend – the shoulder requires more free movement, which makes it a less stable joint. A complex arrangement of ligaments, tendons, and muscle keep the bones in place and create a delicate balance of free movement, allowing the joint to flex, extend, abduct, adduct, internally rotate, and externally rotate.

The Deepest Layer

The first layer of the shoulder consists of three bones: the humerus (upper arm bone), the scapula (shoulder blade), and the clavicle (collar bone). The clavicle is the bony attachment between the trunk and the upper limbs. The clavicle attaches to the sternum or chest bone on one end and the acromion or scapular on the other end.

This articulation forms the top of the shoulder. The scapula begins here and forms the back of the shoulder girdle, which glides along the first seven ribs to extend the arm. The top end of the humerus, known as the humeral head, fits into the shallow glenoid cavity of the scapula.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image source=”external_link” alignment=”center” external_style=”vc_box_border” external_border_color=”white” custom_src=”https://www.fix.com/assets/content/19653/anatomy-shoulder-joint-001.png” caption=”Source: Fix.com” css=”.vc_custom_1462792216021{margin-top: 20px !important;margin-bottom: 20px !important;}”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Ligaments, Tendons, and Muscles

Ligaments are soft tissue structures that connect bones to other bones. The shoulder ligaments hold the three shoulder bones together and keep them stable. Tendons are tough cord-like tissue that hold the muscles in the shoulder to the bone. The first layer of muscle in the shoulder is the superficial muscle (extrinsic), which includes the pectoralis major, trapezius, deltoid, and latissimus dorsi. The second layer is the deep muscle (intrinsic), which includes the pectoralis minor, subclavius, levator scapulae, rhomboids, seratus anterior, subscapularis, and teres major.

Here’s what all that anatomical terminology boils down to: the muscle within the shoulder complex supports the ligaments and tendons so they can hold the bone in place. Without adequate muscle strength and tone, the support structure experiences wear and tear. Additionally, if the muscles are not used correctly to move the bone when taking the shoulder through a full range of motion, damage may occur to the soft tissue. It’s important to build strong, healthy muscle tissue within the shoulder and to learn to move the shoulder properly to support the bone and other soft tissue.

Common Shoulder Problems and Causes

Due to our shoulders’ wide range of motion, they are more prone to pains, strains, stiffness, and injury. Moving correctly is the key to keeping the shoulders healthy. When movement is compromised, we may experience limited range of motion, tender spots, and other ailments.

Common pain complaints typically occur in the shoulder blade (scapular), middle trapezius, and rhomboid muscles. Long hours seated at a desk, spending a lot of time during the day with arms internally rotated to talk or type on the phone, and poor posture can result in muscles being overworked into bad positions, especially the deep pectoral muscles. Sitting hunched over a computer or tablet all day can shorten the deep chest muscles and over-stretch the deep upper back muscles, causing instability and imbalance. Acute pain may also occur in the shoulders during heavy lifting, intense exercise, new activities, or trauma, such as fractures or dislocation. Trying a new exercise or playing a sport for the first time can cause pain resulting from improper muscle use or poor stability.

Pain in the shoulder – whether chronic or acute – can be triggered by tendon inflammation (bursitis or tendinitis), instability, arthritis, tendon tears, impingement, or bone fractures.

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Movements That Compromise the Shoulder

When shoulder pain or limited mobility occurs, it’s best to allow the shoulder to rest and heal until the pain subsides enough to take the shoulder through a good range of motion. Pain or stiffness during exercise or daily activity often stems from improper movement, such as using the biceps or upper arm muscles as the prime movers in a row exercise rather than taking the scapula through a full range of motion. This improper use of the scapula can create an inability to press or lift overhead.

It’s important to use the muscles in the shoulder and upper back to move the surrounding bone. When you press overhead, the scapula should glide up and down with the weight. When you row a barbell or cable, the scapula should glide toward the spine and back out again. When the scapula moves properly, it helps maintain a good position for the humeral head in the rotator cuff (in other words, the ball stays in the socket).

As noted above, poor posture can compromise proper movement during exercise. Slouching causes the scapula to move away from the ribs, which puts it in a suboptimal position when pressing, pulling, throwing, or swinging the arms. Standing correctly allows you to pull the scapula down and into the ribs.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image source=”external_link” alignment=”center” external_style=”vc_box_border” external_border_color=”white” onclick=”custom_link” img_link_target=”_blank” custom_src=”https://www.fix.com/assets/content/19653/build-shoulder-strength-003.jpg” css=”.vc_custom_1462801516187{margin-top: 20px !important;margin-bottom: 20px !important;}” caption=”Source: Fix.com”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Conclusion

Practicing good posture along with these suggested strength and mobility exercises will improve the long-term health of your shoulders. Take time every day to check your posture, especially during work hours or downtime when you are relaxing on the couch. Small changes to your daily habits go a long way when it comes to decreasing pain and increasing movement within the shoulder complex.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Sources:

https://www.fix.com/blog/keep-your-shoulders-strong-and-healthy/[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About Kelly Davis

Kellie started her career as a fitness writer in 2009 with a blog. That has led to co-authoring a women’s strength training book called Strong Curves. She currently attends graduate school at The George Washington University and lives with her husband and two children.

Find out more about Kelly at: https://www.fix.com/blog/authors/kellie-davis/[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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FREE Manchester Broga class in May!

Broga founder Matt Miller will be running two Broga classes at the OM Yoga Show on Friday 20th May.

For more information take a look at the show’s  website

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Are you a fan of yoga, festivals and fun? New yoga and wellness festival launched this summer

[vc_row][vc_column][vc_column_text]Broga founder Matt Miller reveals details about Soul Circus, a yoga-orientated festival in the beautiful Cotswolds.

By Matt Miller

 

When I first moved to the UK from California a few years ago, I was totally enamoured with the idea of the British festival. Not only is it a culture we don’t have in the US but also it seemed an idyllic fantasy of what British summer country life would be like.

Sure, we have loads of summer music festivals and concerts in the States but nothing, (besides Burning Man), that is an immersive escape from the world we know everyday and a chance to escape through nature back to a simpler, carefree and more joyful life, like when we were kids.

Soul Circus Festival

Stunning Tents will be providing luxury accommodation for the festival. Credit: Stunning Tents

Since then, I have tried many of them, from boutique to balls-out party time. And I have many good, and admittedly some rather lost memories of them too.

But festivals are big business and what was once a small, perfect-sized bijou, quickly turns into a bolthouse behemoth.

This past year, my business partners Roman and his wife Ella had what was billed as a ‘festival wedding’ over the course of three days in the Cotswolds. It was to date the most amazing wedding I have ever attended. And to be honest, the beautiful photo story of their wedding in Brides magazine did not even come close to doing the magic of the weekend justice.

 

So it dawned on us. What if?

Soul Circus with Matt Miller

Broga founder and Soul Circus co-founder Matt Miller will be leading classes. Credit: Broga

We love the smaller festivals like Wilderness that cater to a John Lewis-loving middle class market wanting adventure but not skimping on luxury and pampering. But what if instead of having the wellbeing as a sideshow to accompany the music, we flipped it around and made the focus the wellbeing, and had the music as the add-on extra?

A whole weekend of just being good to yourself and enjoying nature with a little bit of raucous fun instead of debauchery with a bit of detox rehab served on the side.

We threw the idea on Stunning Tents, who supplied the Cirque de Soleil quality tents and glamping accommodations, and they loved the idea of hosting a luxury wellness and yoga festival.

Soul Circus was born.

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Soul Circus is a brand-new festival for this summer. Credit: Soul Circus

Wherever you are on your yogic journey, we want guests to have an ideal weekend. Our every effort is in pampering guests in every way. We decided to limit the numbers to 400 so it feels intimate but with enough people to be able to provide a wide range of delights, classes and activities.

With 18 classes a day, guests can fill their days with vinyasa flow and relaxing yin classes, or branch out and try circus aerial or kids body painting yoga.

soul-circus4

Stunning Tents will be providing luxury tents and accommodation for the festival. Credit: Stunning Tents

Whichever way you flow, you’ll learn from the UK’s best teachers who are coming from far and wide to host creative workshops and classes.

Not to mention there will be three distinct environments you will never get at your gym or studio at home: a party tent featuring DJ’s, live music and rave lighting; an ambient tent that will host both open air and steaming hot classes and an experiential tent with visual video projections on the walls to transport you to a different land.

And that’s just the yoga!! Music is the heartbeat of Soul Circus. Our experiences range from DJ-powered yoga classes to acoustic musical meditations to the electric main stage performances.

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Healthy food will be in abundance throughout the weekend. Credit: The Core

Whatever your taste, you’ll enjoy artists all day and into the secret woodland rave at night. You may even discover your next musical crush.

After a long day of activities, you’ll need some healthy sustenance. So we are handpicking local food vendors and clever street food carts who will offer quick bites throughout the day along with family style, farm-to-table dinners offering the pleasure of a delectable organic meal with friends.

Don’t worry, we didn’t forget about the kids or some spa time either! Soul Circus is totally family-friendly with dedicated kids activities and an on-site spa for some alone time as well!

Excited as we are?  Check out the Soul Circus website

Soul Circus will take place from the 19th – 21st August 2016 at Elmore, Gloucestershire

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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]

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This weekend: The Hot Yoga Society Big Weekender featuring yoga star Jessamyn Stanley

Broga founder Matt will be running classes for the big yoga weekender, taking place from the 3rd – 6th March at the society’s London Bridge studios.

For more information, click here

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Why more men should be doing yoga

This post was originally published on The Cheat Sheet

By Chloe Della Costa

 

With the many types of yoga to try, and even yoga routines designed specifically to help you sculpt and tone muscles, you’d think more men would jump on the yoga bandwagon.

But according to a study by Yoga Journal, of the 20.4 million people who practice yoga in the U.S., only 18% of them are men .

“It’s almost a joke when guys say, ‘I don’t think I should do yoga because I’m not flexible,’” Adrian Hummel, a Bikram yoga teacher, told The Washington Post. “It’s like saying, ‘I’m too weak, so I can’t lift weights.’”

why-men-yoga1

The list of yoga’s health benefits seems to go on and on, as the relatively few men who enjoy this ancient practice quickly realise.

Many pro athletes practice yoga because it keeps them loose and focused before a game and helps ease post-game soreness. LeBron James is a yogi, and he was recently named America’s favourite athlete.

Why are so many men reluctant to try yoga in the first place?

why-men-yoga2Danny Poole, a yoga teacher who worked with the Broncos, was hesitant to try it at first, according to The Washington Post. “All I knew is that there were hippies doing it, and I was intimidated because I didn’t know what it was,” Poole said. “Then I got hooked on it because I never felt so good.”

Poole said a lot of men feel intimidated initially. Though many claim it is too boring for them, Poole suspects there is something else going on. “Our egos are deflated because we can’t do some of the poses,” he explained.

The toughest athletes were exhausted by yoga their first time around, but those who stuck with it stayed injury-free throughout the season, according to Poole.

Keep in mind, however, that research also suggests men are more prone to yoga-related injuries. William Broad’s The Science of Yoga found higher numbers of serious yoga-related injuries in men, but many teachers attribute this to men being more likely to rush or force themselves into poses they aren’t ready for.

In general, yoga is very safe when practiced correctly and with the guidance of an instructor. But men should be extra mindful of an important principle of yoga: Listen to your body.

If you honour your present limitations and make the appropriate modifications, yoga’s benefits will by far outweigh the risks.

Here are a few great reasons men should do yoga:

1. Yoga promotes weight loss and an overall healthy lifestyle

why-men-yoga3Anyone who says yoga can’t be a full body workout hasn’t done enough yoga, and even gentle yoga routines can contribute to weight loss.

According to the Journal of Alternative Medicine, overweight men who practiced yoga and breathing exercises daily lost an average of 4 pounds in only 10 days. Deep abdominal breathing is a major part of yoga, and according to Men’s Fitness, it activates the parasympathetic nervous system and lowers levels of cortisol, a hormone that forces your body to hold on to belly fat.

Add to that a stronger immune system and positive effects on blood pressure, and it’s hard to imagine what’s keeping men from hopping on the mat. Yoga also contributes to heart health, and cardiovascular disease is the leading cause of death in American men.

2. Yoga can help improve your other workouts and prevent injury

why-men-yoga4With the increased strength, flexibility, and stamina gained from yoga workouts, you’ll be positioned for success in your other physical endeavours.

For example, yoga builds a base for effective weight lifting. Kate Abate, a certified trainer and yoga teacher, told Men’s Fitness, “Yoga widens range of motion and increases access to more muscle fibres, allowing for more substantial hypertrophy in any given muscle group.” Hypertrophy is the enlargement of muscles, which begins at the cellular level.

Yoga also prevents injuries because well-stretched muscles will recover more quickly, not to mention what mindfulness yoga will teach you in terms of knowing your body’s limits.

3. Yoga can increase libido and improve sexual performance

why-men-yoga5Both increased libido and improved sexual performance have been linked to regular yoga practice. In a 2010 study, yoga was shown to improve all domains of sexual function in men.

The breathing techniques and concentration taught in yoga can help men better channel their sexual energy. “This can lead to increased sexual endurance,” Yogi Cameron Alborizan told Men’s Fitness, “and will make you far more sensitive and responsive to your partner.”

This coupled with yoga’s mental health benefits could do wonders for improving not just your health, but also the health of your relationships.

4. Yoga helps relieve chronic lower back pain

why-men-yoga6-feYoga can bring tremendous relief to people suffering from a variety of forms of back pain, especially chronic lower back pain.

For men who sit all day at an office job, yoga is one of the best ways to combat the pain and misalignment associated with prolonged sitting.

Yoga will also help give your back, neck, and shoulders the best gift of all: better posture. You’ve probably heard people say yoga makes them feel taller. Encouraging proper posture goes a long way to preventing future aches and pains.

5. Yoga reduces stress and helps you sleep better

why-men-yoga7Many people are drawn to yoga not necessarily for strictly physical benefits, but for the associated impact on mental health.

In addition to improving overall physical fitness, yoga is an effective treatment for anxiety, depression, and insomnia. Yoga poses, particularly inversions, help people get a better night’s rest and provide stress relief.

Yoga helps you slow down and be mindful, in addition to teaching you relaxation and breathing techniques that promote calmness all day and into the night.

And in today’s fast-paced culture, the forced break from your devices, deadlines, and daily worries is a much-needed restorative practice for everyone.

 


The Cheat Sheet is a lifestyle site for modern men.

Covering everything from health and fitness to cars and technology, readers use Cheat Sheet guides to get ahead, lead better lives, and save time. Check out our website and find us on Twitter @cheatsheet.

 

Did you know that Broga runs classes all over the United Kingdom and in Europe?

Broga classes are not just held in London. You can find classes in Cambridge, Liverpool, Birmingham, Bristol, Glasgow, Rotterdam and many more! There’s really no excuse not to come along and have your first taste of Broga. For more details, check out the class timetable on our website.

 

From professional football to health foods: Interview with Revolution Foods founder Dean Howell

[vc_row][vc_column][vc_column_text]By Dean Howell, founder of Revolution Foods

Dean Howell, ex-professional football player and founder of Revolution Foods tells us about his journey with Broga, establishing his company, and health foods that work alongside the practicing of yoga.

Briefly how I got on to this journey:

I’ve never been a person to conform if unsure or if I don’t think something is quite right.

And this was again triggered in me when my nana was diagnosed with breast cancer. I was really close to her and seeing what she went through for years seemed so unnatural to me; in my opinion the treatment she underwent and the way she passed was traumatic & inhumane to say the least.

This then fuelled my fire and led me to delve and search for answers as to how and why.[/vc_column_text][vc_single_image image=”9332″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576096279{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 15px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]

Why I turned to yoga/Broga:

After a lot of research I found that yoga is lifestyle-driven. It’s a return to nature, natural and holistic practices, and these were the answers that resonated most with me.

Especially when considering the foods that we put in our mouths, we have become so disconnected to real foods that nature provides. I quickly came to the decision that our environment internally and externally directly has an effect on our physiological health and wellbeing, mentally and physically.

This loss led me to look at my own lifestyle and food choices. At the time I was playing professional football and even though I looked healthy and wasn’t sick much at all, I still felt something was missing in my life and things could be improved.

I came across a healer called Dr Sebi and researched his work. He seemed to answer a lot of questions I had and I loved the way he delivered these truths. I’d say from then on my life was never the same; I researched and studied his work and it inspired me to become plant-based vegetarian.

I felt great not only physically but the biggest impact was my mental state. I felt such clarity and awake properly for the first time ever in my life.

Everything made sense to me from a holistic perspective, such as the foods I ate. I became fully vegan shortly after.

I integrated yoga on a small scale into my rehab and recovery protocols; it was something I was drawn to purely for injury prevention after undergoing three groin operations earlier in my career.
[/vc_column_text][vc_single_image image=”9333″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576212964{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-bottom-width: 15px !important;border-left-width: 7px !important;padding-right: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;border-left-color: #ffffff !important;border-left-style: solid !important;border-top-color: #ffffff !important;border-top-style: solid !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;border-radius: 4px !important;}”][vc_column_text]I really do believe if I had adopted this lifestyle sooner I could of saved myself from having to undergo surgery.

I would have had less inflammation in my body from the unnatural foods that I use to consume and Broga would have given me more balance and core strength.

How I got into Broga/Yoga:

My partner Hayley is a qualified yoga teacher and having frequently attended her classes I found that yoga really helped with cycling as well as with core strength, balance and muscular conditioning.

She heard about Broga and told me that I should check it out and go to a class that was on in Bristol so I booked onto the next available class.

All I can say is WOW.

It had the perfect blend of physical work with the dynamic flow and movements of yoga, which for me was perfect because I still love that high intensity feeling when I work out and Broga sure did that.

The following day I found out that there was a Broga workshop taking place locally so I booked onto it straight away. I really enjoyed the course as it was intense and definitely took me out of my comfort zone.
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Matt Miller, Broga founder and the teacher was amazing and made it thoroughly enjoyable. Now I’m qualified to teach yoga I’m looking to do classes up and down the UK as well as working one-to-one and hopefully with professional football teams.

I really do believe Broga has the right balance that is appealing to all professionals and athletes that are used to and want to undergo high intensity training with the added bonus of the injury prevention aspect which would place all players and teams in a very good place.

How Broga/Yoga changed my life:

Once I had made these lifestyle changes my football improved and I remained virtually injury free for the remainder of my career.

I achieved my best years in football winning back-to-back promotions, getting in the team of the year and to the fifth round of the FA Cup on consecutive seasons, one of them drawing Manchester United at Old Trafford playing in front of 75,000 plus fans.
[/vc_column_text][vc_single_image image=”9335″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576322484{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 15px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]

Hobbies:

Since retiring from professional football I have taken up road cycling as a hobby, which I’m currently really enjoying. Cycling is impact free but like all sports you over work yourself and get into fixed positions. Broga helps to counteract this. I recently cycled from Lands End to John O’Groats for charity, cycling 978 miles in 9 days, which was a very rewarding and amazing experience.

Setting up Revolution Foods:

I then decided four years ago, while I was still playing, to set up a business selling the foods that I consumed that would benefit people who wanted natural plant-based wholefoods.

I set it up with my two best friends, Gareth and Ryan, who I grew up with and have been best friends with since infant school.

The business is called Revolution-foods.com and sells natural premium organic whole foods and superfoods. We have just opened our first store in Burton-on-Trent, with plans to open others up and down the country.

Benefits of using Revolution foods products:

Eat as close to nature as intended. Eat organic. Eat real foods.

Eliminate the hard to digest processed foods such as wheat, refined sugars, denatured pasteurised foods and ready meals. Feeling lethargic, unmotivated and stuck is a major sign that your diet may need a revamp.

Our natural organic plant-based products are designed to help the immune system stay balanced (this is key). The benefits are endless if you are a yogi or a professional football player for example.[/vc_column_text][vc_single_image image=”9336″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576363466{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 15px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]Mother Nature knows best when it comes to nourishing the human body. Why, may you ask? Cellular Hydration is so, so important and these foods sure help this.

Anything naturally produced by nature is alkaline-based PH 7 and the body functions best when it is slightly alkaline.

We at Revolution Foods stock a mixture of the world’s most potent alkalising superfoods from the land (plants & fruits), sea (sea vegetables) and fungi kingdom (medicinal mushrooms).

The benefits of taking natural whole foods:

  • Aids weight loss
  • Balances the immune system
  • Helps detoxification
  • Helps build lean muscle mass
  • Supports and nourishes all the vital organs
  • Helps balance blood sugars
  • Provides the body with antioxidants and micronutrients and so much more.

We all focus on macro nutrition but the building blocks to health are micronutrients. They feed the body on a cellular level, which is vital for good health and a strong immune system. This will benefit you in every way possible in life.

The top three products we would recommend for a Brogi would be:

1. Super Blends Pacific/Seaweed

[/vc_column_text][vc_single_image image=”9337″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576545525{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-bottom-width: 15px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;border-radius: 4px !important;}”][vc_column_text]It contains 92 of the 102 trace minerals the human body is made up of and is full of silica, calcium, B12, iodine. These elements will aid weight loss or weight gain and strengthen connective tissues. This allows for greater flexibility.

2. Either one of our plant-based proteins:

Super Blends raw plant-based protein/Super Blends Greens protein.
[/vc_column_text][vc_single_image image=”9338″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576503605{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-bottom-width: 15px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;border-radius: 4px !important;}”][vc_column_text]They contain the highest concentrations of plant protein available, which will aid the recovery of muscle and tissue damage from strenuous exercise such as Broga, which places physical demands on the body. With added enzymes to aid bioavailability, this is a must-have product, improving strength and performance. It’s also a source of essential fatty acids and excellent for post exercise recovery.
[/vc_column_text][vc_single_image image=”9339″ img_size=”full” add_caption=”yes” alignment=”center” css=”.vc_custom_1454576463720{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-bottom-width: 15px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !important;border-bottom-color: #ffffff !important;border-bottom-style: solid !important;border-radius: 4px !important;}”][vc_column_text]Known as the miracle tree, this herb will give you the energy to thrive in any Broga class. It contains all the essential amino acids making it a complete protein source. It has over 36 anti-inflammatory benefits, boosts the immune system, speeds metabolism, and increases strength, energy, endurance and recovery. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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About Dean Howell, founder of Revolution Foods

Alongside his two best friends, Dean founded Revolution Foods with the desire to deliver good quality superfoods at competitive prices. Built on ethical principals, the company sells a range of superfood products and blends. Dean started his career as a professional football player, becoming vegan during this time. As well as running Revolution Foods, Dean attends Broga classes. Find out more about what Revolution Foods can offer you at Revolution-foods.com.

You can follow Revolution Foods on Facebook, Twitter @revfoods, Instagram @revfoods and @thealphavegan[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Get 15% OFF Revolution Foods with the exclusive code ‘broga15’

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Beat the Christmas and New Year blues with the newly released Broga dvd

Containing 6 1-hour workouts, the dvd guarantees you an energetic Broga workout from the comfort of your home and at a time that suits you. Available to buy now here.[/vc_column_text][/vc_column][/vc_row]

Re-Plenish your body for the New Year

[vc_row][vc_column][vc_column_text]By Kara M.L. Rosen, founder of Plenish

Many of us stress about what we eat over the holiday period. Life is too short not to indulge, so lose the guilt and turn your focus towards what you eat between New Year and Christmas (rather than between Christmas and New Year!).

It’s easy to fall into the pattern of indulging too much and moving too little.

A juice cleanse can be a really fantastic way to hit the reset button and evaluate how great you feel after several days of cutting out any inflammatory, processed, and sugar laden foods and replacing them with fresh plant based foods (in juice form).[/vc_column_text][vc_single_image image=”9375″ img_size=”full” add_caption=”yes” css=”.vc_custom_1454720832439{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]Think about it. Can you eat a whole cucumber, half a head of lettuce, a cup each of spinach and kale, a bag of parsley and a lemon in one sitting? Probably not, but you can drink it when we cold press 2lbs of organic, pesticide-free produce into one glass of juice!

On a juice cleanse, you will receive 6 (500ml) raw, organic juices per day (that’s over 12lbs of organic produce per day) that floods your system with vitamins, minerals, phytonutrients and plant based protein.
[/vc_column_text][vc_single_image image=”9376″ img_size=”full” add_caption=”yes” css=”.vc_custom_1454720891641{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]By cutting out inflammatory foods like meat, booze and caffeine and flooding your system with cold pressed juices, you support your detoxification system, allowing your digestive system a little rest and allowing your body to be able to eliminate toxins and absorb nutrients more efficiently after your cleanse. This enables you to eat less and feel more satisfied.

You may feel more energetic, lighter, and crave less sugary processed foods and see improvements in skin clarity.
[/vc_column_text][vc_single_image image=”9377″ img_size=”full” add_caption=”yes” css=”.vc_custom_1454720950714{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]Most people will shed a few pounds on a cleanse, but I like to think of the weight loss as a nice side effect of the real magic.

I call it the “Post Cleanse Wave,” that motivates you to continue your healthy eating throughout the year.

People often ask if they should exercise on a cleanse. There is no hard fast answer; your body is your best judge, so listen to it.
[/vc_column_text][vc_single_image image=”9378″ img_size=”full” add_caption=”yes” css=”.vc_custom_1454721000848{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]I wouldn’t recommend going to a high intensity class, but some gentle yoga or a brisk walk/light run can be a great compliment.

Let your teacher know you are on a cleanse and ask if they can recommend any detoxifying poses (usually twists) to support your detox.
[/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1452427287960{background-color: #ffffff !important;}”][vc_column][vc_column_text css=”.vc_custom_1452427649788{padding-top: 30px !important;padding-bottom: 30px !important;}”]

For anyone that wants to try a Plenish cleanse this month

We’ve put together a special offer for Broga fans. You’ll save 10% on cleanses and in our juice boutique on the Plenish website and get a free 1L carton of our newest organic Almond M*lk that launches this month on Ocado!

Just enter code BROGA2016 at checkout.[/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column][vc_column_text]

About Plenish

Plenish is a juice cleanse company selling organic cold-pressed juices and nut milks. Having first discovered juice cleanses during her career as a journalist in New York, founder Kara M.L Rosen moved to London and started producing her own juices, and so Plenish was born. As well as selling juices online and in health food stores, Kara has also released a cookbook called Plenish: Juices to boost, cleanse & heal.

Check out Plenish on social media for more information:
Facebook
Twitter @PlenishCleanse
Instagram @plenishcleanse [/vc_column_text][/vc_column][/vc_row][vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888659039{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #00ffff !important;}”][vc_column][vc_column_text]

Broga features in GQ Magazine

Broga features in GQ Magazine

If you haven’t already, check out GQ’s article: Ordinary men test Britain’s toughest fitness programs featuring Broga![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

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Ordinary men test Britain’s toughest fitness programs

[vc_row][vc_column][vc_column_text]As seen in GQ Magazine

GQ’s most unfit staff tested Britain’s latest gyms and exercise fads to see which one burned the most fat, built the most muscle and hurt the least. Don’t make your new year fitness resolution until you’ve read this…

1Rebel by Matt Jones (33, 6ft 3in)

[/vc_column_text][vc_single_image image=”9360″ img_size=”full” alignment=”center” css=”.vc_custom_1454720293755{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]Everyone at 1Rebel is beautiful. The people who use the gym. The people who work at the gym. Even the staff at the smoothie bar – this is a London gym, so obviously there’s a smoothie bar – would give me a run for my money on Hot or Not. This is relevant for one reason. Motivation. Something you need by the bucket to get through a Reshape class.

Essentially, it’s high intensity interval training (sprint on a treadmill for a bit, lift up some weights, squat, do a few thousand press-ups, back on the treadmill, repeat for 45 minutes). But it’s so much worse than that. The sweaty and pitiful are singled out and told to “add on” (run faster) or “push bigger” (lift a heavier thing up) by an instructor who looks like he’s escaped from the front cover of Men’s Health.

Then there are the mirrors.  They’re everywhere, so when Mr Men’s Health shouts “Ask yourself WHY ARE YOU HERE? C’mon Rebels, push!” you have no energy spare to cringe at being called a “Rebel”, and through eyes of chipped granite you can see your puce, sodden reflection staring back at you, answering his question.

At this point, you will look at your treadmill neighbour to see if they’re also sweating through their knees (I phenomena I discovered at 1Rebel). They won’t be. They will be beautiful, dry as a bone and taking a selfie, answering an email or fixing their perfect spun gold hair.

You can deal with this in one of two ways. Go home and have a pizza, or knuckle down. Much to my surprise, I managed the latter. I quit drinking, swapped my breakfast for a Protein Works shake, ate two meals a day supplied by Yolo food (a new company that delivers healthy, balanced meals to you every day) and got myself some proper Saucony running shoes chosen after a gait analysis (you absolutely need these for 1Rebel or your knees will grind to powder).

Exploiting my position, I asked Olympic nutritionist, GQ’s Fitness Correspondent and impossibly swole man, Ross Edgley, when best to go. He suggested engineering break days and maximizing recovery times to protect my imune system (work out too much and you get ill, apparently). As such, my workouts took place on Monday morning, Tuesday morning, Wednesday evening, Friday lunchtime and Saturday evening.

The results were, frankly, astonishing. The green shoots of a six-pack emerged and my fitness levels shot up. OK, so I was a long way off 1Rebel-beautiful after three weeks but I’m proud to announce that I can run for slightly less than an hour without sweating through my knees.

The results (before and after 1Rebel)

Body fat percentage: 20.5%/16.4% (-4.1 percentage points)
Body mass index figure 25.4 (Overweight)/24.8 (Healthy Weight)
Weight 93.9kg/90.8kg (-3.1kg)
Hips measurement 91cm/89.5cm (-1.5cm)
Arm measurement 38.6cm/39cm (+0.4cm)
Thigh measurement 61.3cm/61.5cm (+0.2cm)
Belly measurement 95cm/92cm (-3cm)

 


Barry’s Boot Camp by Conrad Quilty-Harper (28, 6ft)

[/vc_column_text][vc_single_image image=”9361″ img_size=”full” alignment=”center” css=”.vc_custom_1454720352834{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]Barry’s Boot Camp is the best gym I’ve ever been to. Admittedly, it’s the only gym I’ve ever been to, but that’s beside the point. For someone like me who’s sustained a very unhealthy disdain for gyms and gym goers ever since my last school PE lesson (one of the happiest days of my life), this is quite a feat. Everything at Barry’s is taken care of: you only have to turn up wearing appropriate clothes and shoes. Everything from the changing rooms, which have built-in number pad locks, to the showers, which dispense free Malin + Goetz shampoo, is inclusive and high quality.

The do-everything attitude extends to the trainers who are experts in the various different training techniques and the psychology of getting lard arses like me to enjoy having my body destroyed and built up again. Yes, I enjoyed Barry’s Boot Camp. Despite learning on my second class that it was possible to retch from exercise. Despite developing tendonitis in my right ankle which meant I couldn’t walk properly for three weeks (get your gait analysed before you start and buy proper running shoes). And despite creating a sea of sweat on the floor, grunting and screaming in agony at every single class. This is all possible thanks to the perfectly balanced carrot and stick approach of my trainers Alex, Jay and Taylor. They know how to safely push you to and beyond your physical limits.

The first week at Barry’s Boot Camp, after never exercising more than the occasional cycle commute, is like getting hit by a bus. And you might even prefer that. You’ll feel dizzy getting off the treadmill. You’ll physically and impulsively scream in agony. You’ll cry climbing stairs and sitting on toilets. But after just three weeks you’ll also benefit from a rush of endorphins every afternoon, you’ll discover what having muscles actually feels like, and you’ll get a sustained surge of testosterone which translates into an appetite for food, sleep, sex, and life in general. I’ve learned to love exercise, and it’s all thanks to Barry’s Boot Camp.

The results (before and after Barry’s Boot Camp)

Body fat percentage 21%/18.7% (-2.3 percentage points)
Body mass index figure 25.8 (Overweight)/25.1 (Overweight) (-0.7)
Weight: 86.4kg/83.9kg (-2.5kg)
Hips measurement 93cm/93cm (no change)
Arm measurement 31cm/32cm (+1cm)
Thigh measurement 61cm/62cm (+1cm)
Belly measurement 96cm/93cm (-3cm)

 


Crossfit by Nick Carvell (29, 5ft 11in)

[/vc_column_text][vc_single_image image=”9362″ img_size=”full” alignment=”center” css=”.vc_custom_1454720657637{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]I’ve had a few friends being inducted into the cult of Crossfit. However, past the seemingly obligatory shirtless selfies I saw these friends post on Instagram, I really had no idea what the exercise regime entailed – and that’s exactly why I wanted to do it. Turns out it’s military circuit training with a mix of bodyweight exercises (pull-ups, burpees) and Olympic weightlifting – in short, not really something for the feint hearted. Thankfully, the masters at Crossfit Blackfriars – Mateo, Matt and Brian – are there to guide you through.

While it’s hard work (fair warning: you’ll probably vomit), what you learn quickly is that Crossfit is the perfect halfway house between personal training and group work – you’re trying to beat your own personal bests on circuits, but supervised at all times by an expert (much needed if, like me, you’ve lifted little more than a mug before). You’ll also learn that Crossfit acolytes are crazy for official merch – a few classmates thought I was an old-timer at my first session because of my Reebok Nano 5.0 trainers and matching branded kit. Sadly, my shaky moves dashed that impression immediately.

It was damn tough for a fitness newbie, but beyond the results (that I was very pleased with), what I really valued were the skills I picked up – especially how to lift properly – and the camaraderie of the group. If you’re the kind of guy really wants to change, but still needs egging on to achieve your goals, then this is the regime for you.

The results (before and after Crossfit)

Body fat percentage: 23%/21.2% (-0.8 percentage points)
Body mass index figure: 24.3 (Healthy Weight)/25.8 (Overweight) (+1.5)
Weight: 79kg/82kg (+3kg)
Hips measurement: 108cm/100cm (-8cm)
Arm measurement: 36cm/32.5cm (-3.5cm)
Thigh measurement: 68cm/63.5cm (-4.5cm)
Belly measurement: 103cm/91.5cm (-11.5cm)

 


The Orange Theory by John Hitchcox (32, 5ft 10)

[/vc_column_text][vc_single_image image=”9363″ img_size=”full” alignment=”center” css=”.vc_custom_1454720455240{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]With a heart rate monitor strapped to your chest, each hour session consists of a high intensity mix of running, rowing and floor work (arm, leg and ab exercises) while you gaze upon televisions that display the percentage of your maximum heart rate you’re currently working at, your BPM and the calories you’ve burned so far. It’s also colour-coded based on the zone you’re currently sitting (read: struggling) in.

The grey and blue zones are barely worth mentioning, it’s the green zone and above you need to be aiming for. Green means you’re in the fat burning zone and you’ll spend most of your session here. Once you reach around 84 per cent of your maximum heart rate you hit the orange zone – and this is where the good stuff happens. Not only are you burning through your fat you’ll also continue to burn calories for up to 36 hours after exercising: the afterburn. Essentially, bonus exercise without the effort. Win. Above orange is the red zone, which is where professional athletes tread (or sprint) and is for conditioning for actual sport. The great claim of Orangetheory is that, as long as you spend 12-20 minutes in the orange zone and above, you will burn up to 1,000 calories per session.

In the UK, the Orangtheory franchise is run through David Lloyd and it was the Islington studio I visited. Guiding you through the ordeal is a trainer who sets the plan for each session, which varies day-to-day. The trainers are excellent and tread the perfect line between being enthusiastic and encouraging without stepping over into being pushy and army-like. It also turns out that each class (thankfully) consists of normal human beings of varying fitness levels and body shapes. Not as scary as first thought.

I’m not going to lie though, the first week was a struggle. Luckily you can choose the right exercise for your fitness level and I spent most of it in the lower band of the class, selecting to be a “power walker” during the running machine section of each class, occasionally opting for “jogger” but never venturing into “runner” territory. A sit up was a struggle and I couldn’t give you ten if you paid me. Gradually, through week two, I was able to pick up the pace and I was actually enjoying it. By week three I was running and/or rowing around 6km each day at a decent speed and was able to actually do press ups. Kind of.

This amount of running holds its risks for the unfit. During one session I started to feel pain in my knee, but rather than push me on toward injury the trainer saw something wasn’t quite right (before I did) and suggested an alternate exercise thus saving me from abusing myself further and the embarrassment of giving up after seven classes.

You also have to consider the amount of calories you’re actually burning. Depending on your starting position, using up to 1,000 per day for three weeks without adjusting your diet could end in a Christian Bale style transformation. Not Batman, the other one. I’m talking Machinist potential. Alternatively, binging on the wrong food could mean not having the energy to even complete a session. To compensate I sought professional help in the form of Fresh Food Fitness. They designed a four-meals-a-day diet that had the right fats, carbs and protein to see me through, while aiding muscle gain and loss of body fat. Each day’s food is prepared fresh and delivered to your door before 6am, saving you the hassle and meaning it actually tastes of food. Real food.

As for the results, there’s no doubt Orangetheory works. I may not have gained inches on my bicep (although I’m certainly more toned) but it’s impossible not to lose body fat, increase stamina and feel incredibly smug after three weeks. No six pack, but I can certainly feel abs beneath the surface of what was once some sort of forgotten void where muscles dared not venture. In fact, I lost an inch and a half from my belly, an inch from my waist and can now run for forty minutes without dying. The crazy thing is that I’m still going, which is the best recommendation of all.

The results (before and after Orangetheory)

Body fat percentage: 20.2%/16.5% (-3.7 percentage points)
Body mass index figure: 23.2/23 (-0.2)
Weight: 73.5kg/72.9kg (-0.6kg)
Hips: 86.4cm/83.8cm (-2.6cm)
Arm: 31.7cm/31.7cm (no change)
Thigh: 52.7cm/53.9 (+1.2cm)
Belly: 85cm/81.2cm (-3.8cm)

 


Heartcore by Ryan Grimley (23, 6ft 1in)

[/vc_column_text][vc_single_image image=”9364″ img_size=”full” alignment=”center” css=”.vc_custom_1454720508647{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]My first class started at 7am at Heartcore’s City studio, so when I arrived I was neither bright eyed nor bushy tailed. To say I felt out of my depth was an understatement. But after learning how the Reformer Pilate beds operate (don’t ask) and working out my downward dog from my elbow I was on my way, sticking to a plan of 21 classes and a strict diet that stripped out carbs and alcohol.

I had two classes in my fitness plan, TRX suspension training and Pilates. The first is the calorie killer and involves bodyweight exercises while you’re suspended from the ground on rubber bands. Apparently, you’ll burn 700 – 1,000 per 55 minute class, but also builds strength, flexibility and balance.

Then there’s the Pilates, which is heavily focused on core strength and toning and involves pulling on various ropes and handles and, for me, results in full-body shaking. Nevertheless, the balance of two classes meant my workout was a great attack on the flab.

A week and a half in, I was 12 classes down, using muscles I didn’t even know I had. It was a case of call it quits or suck it up. My Adidas Ultra Boosts were well beat in, I ached everywhere, but a few things kept me from calling it quits. Firstly, the facilities. I rotated between three studios (Fulham, Chelsea and City), all of which had showers, towels, deodorant and three different shampoos (obviously), so there was no excuse to stay in bed.

Then there was the wellbeing. Having never really taken on this much exercise, I discovered that – despite the aches and pains – you actually feel a lot better in your own body. Your mood’s better, you sleep properly and your concentration levels go through the roof.

Then there were the visual results. By the end of the three weeks I had a visible six-pack, my arms were bigger and more defined and my man boobs had turned into muscle. The first class might have intimidated me, but once I’d made it to three weeks I was skipping to the gym.

The results (before and after Heartcore)

Body mass index figure: 24.9 (Healthy weight)/24.1 (Healthy weight) (-0.8)
Body fat percentage: 20%/17% (-3 percentage points)
Weight: 85.7kg/83kg (-2.7kg)
Arm measurement: 35cm/35.5cm (no change)
Chest measurement: 99cm/96.5cm (-2.5cm)
Thigh measurement: 48cm/50cm (+2cm)
Belly measurement: 95.3cm/89.4cm (-5.9cm)

  • We trained at Heartcore in Fulham, Chelsea and City via Heartcore.

 


Broga by Max Williams (24, 5ft 11in)

[/vc_column_text][vc_single_image image=”9365″ img_size=”full” alignment=”center” css=”.vc_custom_1454720581506{margin-top: 30px !important;margin-right: 5px !important;margin-bottom: 30px !important;margin-left: 5px !important;border-top-width: 7px !important;border-right-width: 7px !important;border-bottom-width: 7px !important;border-left-width: 7px !important;background-color: #ffffff !important;background-position: center !important;background-repeat: no-repeat !important;background-size: contain !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;border-radius: 4px !important;}”][vc_column_text]My first session of broga was among the most traumatic hours of my life. A stark realisation of my complete inflexibility and ungainliness. Touch my toes? I could barely reach my knees. Downward Facing Dog caused my arms to ache after a matter of seconds. Don’t mention the chaturangas (planks with a push-up). I had to keep my knees grounded in order to lift my torso off the ground.

I left the gym cursing. Yet after half an hour something strange happened. An enormous sense of well-being descended. My limbs felt loose, supple. My joints sang. True, this sensation was later replaced by some rather intense aches but for a moment I glimpsed enlightenment.

That whole first week was a challenge. I was stretching muscles that I’d literally never stretched before, forcing my body into contortions that seemed specifically designed to inflict maximum amount of pain. Broga is not something you immediately pick-up. A good trainer, at least at the start, isn’t important but mandatory. You need support when attempting your first handstand since the age of ten.

But my God, you feel those benefits. After a fortnight I had shoulder muscles for the first time in my life. My whole upper body looked stronger, better built. And the legs! 15 days of stretches, strains and squats really moulded those pins into shape. Chaturangas? I’ll do them on my head. (And basically had to.)

However the gain isn’t limited to physique. By the end of the course I was looser and more flexible than ever before. My concentration improved. My resolve was stronger. I felt calmer, more relaxed. The breathing control and focus trained by broga benefits many aspects of life. It won’t dramatically build muscle or shed weight in the manner of extreme boot camps or rebel insurgencies but that isn’t the point. Broga is a sustainable, and surprisingly enjoyable, workout for both mind and body. Go investigate.

The results before and after Broga

Body mass index: 26 (healthy weight)/25 (healthy weight) (-1)
Body fat percentage 24%/21% (-3 percentage points)
Weight: 85kg/82kg (-3kg)
Waist measurement: 95cm/94cm (-1 cm)
Arm measurement: 32cm/34cm (+2cm)
Thigh measurement 59cm/63cm (+4cm)
Belly measurement 98cm/96cm (-2cm)

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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]