The Petionville Club
BOURDON, PORT AU PRINCE, HAITI, W.I.    thepetionvilleclub@gmail.com

Group Sessions with Tim Lyons

 

The group session’s at The PV Club creates a dynamic that motivates participants further than they would normally go themselves,  whilst using team communication and having fun during the session. This provides a different environment for those who get bored in a gym and find it hard to develop a habit of exercise on their own.

 

 

 

 

 Boot Camp

Evenings - Monday and Wednesday  6:30pm to 7:30pm

Mornings - Tuesday and Thursday 7am to 8am

The PV Club Bootcamp is a great way to exercise with friends in the quiet location. A fun atmosphere with good variation of lesson plans and exercises combined with targeting different body areas each time makes the PV club’s bootcamp an excellent way to keep in shape.

4 sessions per month $40

8 sessions per month $80

Please note;  Sessions are paid at the start of each month and expire at that month’s end.

To join, simply book and pay in advance with the office.  thepetionvillecluboffice@gmail.com

 

For more information or any other enquires please contact;

Tim Lyons pvctim@gmail.com or ask the office.

 

Boxing Training

Monday and Wednesday  Evenings, 5pm to 6pm

Tuesday and Thursday Evenings 6:30pm to 7:30pm

Meeting place at the Gym.

Whether you are a beginner, a more skilled boxer, or just looking for a way to enjoy exercise whilst releasing day to day stress, the group sessions will be a great workout for you.

Sessions include;

Cardio work, footwork skills, technique teaching, heavy bag, speed work, sparring exercises.

 

4 sessions per month $100

8 sessions per month $200

Please note;  Sessions are paid at the start of each month and expire at that month’s end.

 

To join, simply book and pay in advance with the office.  thepetionvillecluboffice@gmail.com

For more information or any other enquires please contact;

Tim Lyons pvctim@gmail.com or ask the office.

 

 

 

 

 

Tighten & Tone Classes

Tuesday and Thursday 4pm to 6pm.

Meeting at the Gym.

 Fitness instructor Tim Lyons, takes a class specially designed to gradually get you back into shape and work on your target areas. It is a good balance between personal training and bootcamp which can be enjoyed with friends in a relaxed environment.

We talk about diet, nutrition and healthy lifestyles as a group whilst tracking your attendance, weight and fitness level to keep progressing and achieving.

Participants can use the full 2 hours or have the flexibility to join the group at any point within this time frame, should family or work hours change.

 

4 sessions per month $100

8 sessions per month $200

Note;  Sessions are paid at the start of each month and expire at that month’s end.

 

To join simply book and pay in advance with the office at; thepetionvillecluboffice@gmail.com

For any other enquires please contact me.

Tim Lyons pvctim@gmail.com

 

 

Self-Defense Classes

The Petionville Club offers self-defense group and personal classes for all ages, with instructor Tim Lyons.

We live in an environment where opportunists may target us and our young adults during day to day life,  bullying, thieves, muggings, un-provoked and planned attacks are all possible and more importantly, possibly avoided! 

Tim Lyons (British special forces and highly practiced in tough environments), will teach many practical skills, drills and techniques to help all family members, primarily prevent an attack situation and teach simple and practical skills necessary to defend themselves if a situation does arise.

 “My goal is to give all family members, awareness, confidence and peace of mind.”

Sessions include,

Defensive thinking/appearance, improved alertness, street awareness, simple and effective reaction skills, counter attack actions and movements for a fast get away, also a great start to progress into boxing and martial arts.

6 x 1 hour sessions  - $160

 

 For information of available times contact Tim Lyons

pvctim@gmail.com +509 37459018

 

Basic Food and Nutrition Information,

As with all aspects of healthy living, advice is all that can be given. We all like the idea of “the perfect healthy lifestyle” but our daily environment’s make this virtually impossible. Many factors like; busy life styles, cost and availability of healthier foods, individual disorders, needs of other family members , personal taste, temptation or just a bad day at work all take a toll on our enthusiasm and motivation to eat well. However, Just to change a few things in our lives to be aware, gently adapt and control our good and bad habits is a great step forward and breaks mental barriers for future progression. 

We all like to treat ourselves and i agree with the arguments that we, as humans, should be able to relax from time to time by enjoying our favourite “un-healthy foods” and unfortunately we often enjoy most what is bad for our body’s. A great start to healthier is just to be aware of bad eating habits and more importantly compensate as much as possible with new healthy eating habits and frequent exercise.

For a healthier diet MODERATION should always be in your mind. Try not to have the same food day after day, reward yourself from time to time with your favourite foods and try to change your favourites to a more healthy option.

 Here are some great examples here in Haiti;

Eat colourful salads as snacks or starters to meals, fresh uncooked salad/vegetables are particularly good on an empty stomach as vitamins can attach to fats during a meal making them less effective to the body. Cooking vegetables also kills off many vitamins very quickly which is why salad is so effective. The more colourful the salad, the more variety of vitamins and minerals in the salad, its simple.

Celery as it is the best vegetable source of naturally occurring sodium, (sodium and potassium loss is linked to cramp) perfect to replace salts after exercise and refreshing to taste.

Change to brown or whole meal bread/toast instead of white bread.

 Substitute butter for avocado or humus. (both are “super foods!”)

Cheese is a wonderful source of protein, calcium and phosphorus, but it's also a major source of saturated fat.Try to change to lower fat cheeses (part-skim mozzarella, string cheeses, farmers cheese, and Neufchâtel. Goat cheese is lower in fat and has fewer calories than cow's milk cheese.) or cut thin pieces or grate a small amount of your favourite for the same taste but less fat. Add it to a salad mixed with some nuts and brown bread on side for a great lunch. 

If you enjoy chocolate as a treat, swap milk chocolate for Dark chocolate because dark chocolate has more coca which is full of anti oxidants and disease-fighting plant chemicals called flavonol. But remember to “Eat Chocolate by the Piece, Not by the Pound”.

Cut down on sugar, especially in tea and coffee, but use better tasting natural sugars ie honey or different fruits which are packed full of vitamins and goodness. (but be careful as sugar is still bad in large quantity especially at the end of the day). Note. Studies have found Tea and Coffee to be good

DRINK MORE WATER!! This will help you avoid headaches and keep you hydrated which in turn will help your body flush away poisonous toxins.

Eat more Tuna and oily fish It is a great source of omega 3 and other essential oils needed for skin, hair, nails and joints. Tuna salad with grain and nuts or Tuna pasta is a great lunch for a busy lifestyle. Tuna has many other nutrients apart from oils, it’s very versatile and is a healthy alternative to fatty red meat (although LEAN red meat certainly should NOT be cut out of your diet). Eating more oily fish is brilliant for our joints as well (knees, elbows etc) and makes a noticeable reduction in clicking and fatigue after only a week or two.

Remember Carbohydrates are essential to your diet but a reduction  in “Carbs” (Never cut out completely), will aid weight loss. Whole Grain “Carbs” have many other vitamins and minerals necessary in small quantities for your body to function properly. When possible use wholemeal or brown; pasta, bread, rice and try to keep the skins on potatoes (depending on quality of course). 

 Sweet potatoes are easily found in Haiti and are very high in Potassium great for hot climates and sweat loss activities. Sweet potatoes also have a very high concentration of vitamin A hence the orange colour like carrots. But note they are also high in sugar so use in moderation. Regular potatoes are also a good source of potassium.

 

 

Breakfast: 

Breakfasts are the easiest to prepare and the most important meal of the day. A long burning energy source will help you concentrate all morning. Perfect for your life style!

Brown or Hole Grain bread/toast. Topped with some ripe Avocado  instead of butter and/or Humus (processed chick peas) are very healthy substitutes to butter and full of vitamins and minerals including protein, healthy oils, anti oxidants. . 

Oatmeal. You may have noticed a heart-shaped seal on your box of oatmeal recently. The seal's there because oats contain beta-glucan, a type of fiber that's been shown to help lower cholesterol when eaten regularly. Need another reason to dig in? Oats are also rich in omega-3 fatty acids, folate, and potassium. Steel-cut oats, which take about 15 minutes to cook, contain more fiber than rolled oats or instant varieties, but any type of oatmeal is a healthy choice. Just avoid the flavored kinds, which can be packed with sugar. Instead, sweeten your bowl with milk and a bit of honey, and top with fruit and nuts. 

Greek yogurt. This tangy, creamy yogurt is loaded with calcium and boasts plenty of protein—nearly twice as much as regular yogurt—to keep you feeling full throughout the morning. Your best bet: Choose a plain, nonfat variety, and add some fruit to give it some sweetness and flavor (and a dose of added nutrition).

Wheat germ. A little wheat germ goes a long way. Just two tablespoons provides about 15% of your recommended daily intake of vitamin E and 10% of your daily folate. "Vitamin E is often a little low in people's diets, so this is a good way to add in some extra—especially if you don't eat a lot of nuts or seeds (two other big sources). It's easy to incorporate wheat germ into almost any meal, including your go-to breakfasts: Sprinkle it over cereal, stir it into yogurt, or mix it into a smoothie.

Bananas. The yellow fruit (especially when they're still a touch green) are one of the best sources of resistant starch, a healthy carbohydrate that keeps you feeling fuller longer. Slice it up and add it to cereal or oatmeal, It will add natural sweetness, so you may not need additional sugar. Thanks to a healthy dose of potassium, an electrolyte that helps lower blood pressure naturally, bananas are a particularly good choice for people with hypertension

Eggs. These incredible edibles have made quite a comeback in recent years. Once shunned for being high in dietary cholesterol (one yolk contains about 60% of your daily allotment), eggs are now embraced as a healthy source of protein and nutrients like vitamin D. Why the turnabout? Research has shown that the cholesterol in our food has less of an impact on blood cholesterol than previously thought.
If, overall, you're choosing lean proteins and not eating a ton of fat and cholesterol, then eggs are a great thing to have in your diet. The American Heart Association recommends that people with normal cholesterol limit their cholesterol intake to 300 milligrams per day.

Watermelon. As its name suggests, watermelon is an excellent way to hydrate in the morning. What's less well known is this juicy fruit is among the best sources of lycopene—a nutrient found in red fruits and vegetables that's important for vision, heart health, and cancer prevention. Best of all, watermelon contains just 40 calories per cup, landing it on lists of so-called negative-calorie foods that supposedly burn more calories during digestion than they add in. (Actually, it's a bit more complicated than that, but either way it is low in calories).

Blueberries. Fresh or frozen, these tiny superfruits pack a big antioxidant punch. Or better yet, a flurry of punches: Studies suggest that eating blueberries regularly can help improve everything from memory and motor skills to blood pressure and metabolism. (Wild blueberries, in particular, have one of the highest concentrations of the powerful antioxidants known as anthocyanins.)Blueberries are also lower in calories than a lot of other fruits (they contain just 80 per cup).

Coffee. That espresso doesn't just wake you up. Coffee drinking has been linked to a lower risk of several diseases (such as diabetes and prostate cancer), and it may even help you live longer. Researchers suspect the combination of caffeine and antioxidants are responsible for many of the observed health benefits. (A 2005 study found that coffee is the number-one source of antioxidants in the U.S. diet, believe it or not.) Of course, loading coffee up with cream and sugar may erase any potential benefits. So skip the fancy flavored drinks, and stick with skim milk. 

Tea. Not a coffee person? Tea has a pretty impressive résumé of health benefits, too. Because it has less caffeine, it hydrates you more effectively than coffee, and it's also a rich source of the immunity-boosting antioxidants known as catechins. All tea (black, green, or white) provides antioxidants, but green tea may be healthiest of all. Research suggests that drinking five cups a day can increase your body's metabolism and help you lose more weight around the middle.