Exercise of the Month: November 2012

Bridge

Targets: abs, butt and hips

Running Safety

Tips for staying safe when running...

 

1. Always let someone know you are going out for a run and a rough route.

 

2. Try and avoid running on your own, especially at night - run with a buddy!

 

3. Make sure you are visible: wear bright colour running gear.

 

4. Avoid distractions: I know it is hard to run without music but listening to music makes you less aware of your surroundings. Run without headphones. If you must have them, put  just one headphone in your ear and leave the other one out. This will make you more aware of cyclists, cars, unleashed dogs and any other potential threat.

 

5. Always have identification on you – use a running belt so you can carry your drivers licence or have your phone on you and have a contact saved as incase of an emergency.

 

6. Carry cash on you in case of an emergency. You never know when you might need it. You may get injured and need to get a cab or bus home. The weather could turn bad or you may need to buy water or food on your run.

 

7. Always trust your instincts- if a location or person makes you feel uneasy trust your gut and run in the other direction.

 

8. If possible carry a personal alarm and get trained in self defence, even the basics may help you out one day. 

 

9. Avoid running alone in unfamiliar areas and stay away from paths surrounded by heavy shrubbery/trees.

 

10. Change your route that you do occasionally, incase someone is watching you.

 

Enjoy your running as usual but just be aware and use common sense!!!! Happy Running :-)

Clean and Lean Case Study

Weight Loss Success Story - 6 Week Case Study

14 Day Clean and Lean – James Duigan

Client: Donna Winter

"I feel so much better within myself and have so much more energy"

Starting weight: 79.8kg
Finishing weight: 75.5kg
Lost: 4.3kg

Starting BF: 29.1%
Finishing BF: 24.1 %
Total measurements lost: 28 cm

Before Pic

 

After Pic

What the Healthy Eating Plan Involved:Donna committed to following the 14 day Clean and Lean kick start plan:

This basically consists of 3 meals and 2 snacks a day.

You are allowed one cup of (organic) coffee or tea every day plus up to six cups of (organic) green tea.

Drink at least 2.5 litres of still or filtered water.

No fizzy drinks

The 4 important things Donna removed from her eating plan are listed below:

CaffeineCaffeine is the least fattening of the four toxins but the reason it is included is mainly because the way most of us drink it. eg sugar, flavoured syrups, cream etc.

Refined sugarWhite refined sugar

Fruit juices

Bad carbs eg white, non organic pasta, bread and rice, cereals and cereal bars.

Alcohol

Cakes, sweets, biscuits, ice cream

So-called “low fat foods”

Any ingredients ending in ‘ose’

AlcoholAlcohol is just as bad as sugar. According to James Duigan “It stimulates the production of oestrogen in your bloodstream, which promotes fat storage and decreases muscle growth.”

Also, alcohol will decrease your muscle mass and leave you squidgy and out of shape.

Processed food
Tinned foods

White bread, pasta and rice

Processed meats

Breakfast cereals

Frozen ready meals

Frozen chips, wedges etc.

Packaged cakes, biscuits, muffins

Chocolate, sweets and crisps

So what happens after the 2 week clean and lean kick start plan:After the 2 week clean and lean kick start plan we introduced more organic oat cakes, rye bread and porridge oats into Donnas diet. If you want to lose more weight then you can carry on with the eating plan.

Always have 1 cheat meal a week because this will help boost your metabolism.

14 Day Clean and Lean Menu Example

Day 1

Breakfast1 boiled egg or scrabbled egg
50g smoked salmon and a cup of spinach

Lunch
1 grilled sea bass with a salad of mixed leaves, red peppers, green beans, broccoli and a dash of olive oil and fresh lemon juice

Snack
4-6 nuts

Dinner
100g beef fillet with steamed broccoli and spinach, and a quarter of an avocado

Snack
Chopped vegetables with a tablespoon of hummus

Example of Donna’s Healthy Eating Plan after the 2 Weeks

BreakfastBodyism Pancake with blueberries or strawberries

LunchChicken and salad

SnackX 3 organic oat cakes with avocado or salmon

DinnerBodyism Super mince

SnackOrganic natural yoghurt with organic honey

For more information on the clean and lean diet and some awesome recipes check out the Bodyism website: http://www.bodyism.com/

Exercise SessionsDonna and I had 1 personal training session a week which was a circuit based session. The reason we did not have more sessions is because Donna is active and enjoys her pump and spin classes.

The reason I devised a circuit based training session is to make the session fun and enjoyable while burning lots of calories.

Example of a Circuit Y’s
T’s
Squat 2 Row
Push Up
Plank
Bridge
Cardio: Bike/skipping/step ups/rower etc 3/2 minutes

Edinburgh Half Marathon - 12 weeks to go.......

Sunday 4th March 2012


I am now really looking forward to the Edinburgh Half Marathon. The last 2 years I have ran the Edinburgh Marathon but this year I decided to take a break from marathon training and I am going to do the half for the first time. I will be doing it with some buddies so really looking forward to it  especially as it is such a lovely weekend away.

The last 2 weeks since the Brighton half I have taken it easy and done a few runs but done more x-training however, from Sunday the 4th March I will start back on my training and my healthy eating plan. I don't plan to give up alcohol until closer to race day.

Nutrition
I plan to keep track of my weight and measurements prior to the race and will follow my healthy eating plan.
Depending on the exercise I am doing and rest days will depend on what I eat and how much. I like to eat little but often and I am lucky with my job I am able to do it. But I know it is not always easy for people to do and also the preparation time.

My measurements


Weight:               55.3kg
%BF:                  20.3%           
Right Arm:          26
Left Arm:            25
Chest:                 84.5
Waist:                 68
Hips:                   94
Right thigh:          51.5
Left thigh:            52

My training:

I plan on slowly increasing my mileage and I am most definately going to focus on my speed work and hill training. I will do some of my training around Berkhamsted so I can get some really good hills in some of my training runs.

So let the training begin...........

I am raising money for the Breast Cancer Campaigne so if you would like to sponsor me please follow the link below:

http://www.justgiving.com/kezziemac

Exercise Of The Month - March 2012

Hamstring Curl with the Swiss Ball

Step 1
Lie on the floor with your feet and calves on the ball

Step 2

Then lift your butt up towards the ceiling

Step 3
Then roll your feet towards your bum

Step 4

Then extend your legs back out and then repeat.

Brighton Half Marathon Review - 19th February 2012

This was the first time I had entered the Brighton Half Marathon and I really enjoyed it. I got up early and had my breakfast which was porridge and casein (protein powder) followed by toast with peanut butter and banana.Yummy!!! I then got ready and headed to the start line an hour early because I did not want to be stressed out like I was in Cardiff trying to find my starting pen. I made sure I went to the toilet as soon as I found them and lucky I did because it soon got very busy and the queues were getting very long. I then headed to the pen I wanted which was sub 1:45 and waited there for the race to start.
It was a superb wintery sunny day and I was feeling good about the run. I joined in with the warm up which was upbeat and helped me get all geared up for the race ahead. I enjoyed the atmosphere at the start and the music playing definately got me focused for the race ahead.

The gun went off and away we went. I just went out at my own pace and kept saying to myself don't go out too fast yo've got a long way to go!! I would say it took about a mile and a half to warm up as my hands were freezing but  then I soon got into the run and I was enjoying the atmosphere and the crowds.

When coming back from the marina, we headed back towards the centre of Brighton and the crowds and support was fantastic. As we headed towards Hove we did not have as much support but it was still good.
I was feeling good until the last 2 miles when I really started to feel knackered and my legs were feeling very heavy. To see the finish line in sight after running past the world famous Brighton Pier made me very happy!!!
After crossing the line I realised I hadn't achieved my personal best time so I was very dissappointed.
However, I kept walking through the crowds of finishers and was handed a foil blanket which was fantastic and then handed an empty sweat shop carrier bag which I thought was a bit strange! Further a long I was handed a bottle of water, banana and my medal. I also got a wrist band with Brighton Half Marathon on it. A  t-shirt would have been better but hey ho.

Just passed the finishing line I saw a pink landrover parked up which was Katie Prices (also competing) so I had to have a picture taken next to it because I love pink!!

Even though I was dissappointed with not beating my time I still enjoyed the atmosphere and the day, especially the well deserved glasses of champagne afterwards!!

The next day I found out that the organisers had made a mistake with the distance and all our times were revised so I actually did get a PB. So I am chuffed to bits. 1 hour 42 09.......
So overall, I had a fab weekend in Brighton and looking forward to doing it again next year!!!

Brighton Half Marathon Blogg Update.......Wind Down......

Less than 2 Weeks To Go……….

OMG…… I cannot believe I have less than 2 weeks left until the Brighton half marathon. I was planning on doing the Watford half marathon as a training run but I had been advised not to, so I decided to skip it.

Lucky I did, because it was snowing!! I thought it would be a good training run but if I was to be honest with myself I do not think I would have been able to not race it. This is why I was advised not to do it but to save myself for the actual race.

I am looking forward to the Brighton half and want to achieve a personal best. I hope the nerves and adrenaline will help me through on race day.

I do feel my training is going well. I have managed to do most of my runs outside which is good but due to the snow I am going to have to do some training this week on the treadmill.

Some of my training sessions in the gym have involved:

Circuit

1 mile run on the treadmill @ speed 14.5 and completed in 6:45 minutes

Squat to row x 20

Chest press x 20

Leg extension x 20

Bike 3 minutes

and repeated the circuit again

Weights session included:

Squat 2 row 3/12

Push up 3/12

Hamstring curls 3/12

One legged squat 3/12

Leg extension 3/12

Leg press 3/12

6km run on the treadmill

Last week I did 2 hours on the treadmill which was extremely boring but I did it at a low speed as I just wanted to spend that amount of time on my feet. It’s important that your body is use to being on your feet for a constant 2 hours without a break.

I have been getting some advise by an experienced athletic coach, Lynda Palmer back in South Africa and she has advised me that as this should be my last week of hard training .

On Saturday I am going to do 5 miles followed by rest days on Sunday and Monday. On Tuesday I will do a 10 minute run and a few strides followed by another 10 minutes. On Wednesday I will rest and then on Thursday I will do the same workout as Tuesday. Then I will rest and hopefully be ready for race day on Sunday 19th February.

Bodyism Pancakes - You Have To Try It........

I absolutely love the Bodyism Pancake. I feel full and satisfied after having this pancake as my pre run meal and have lots of energy for my run. I would definately recommend trying the Bodyism Pancake.

Meal of The Month - January 2012

Peanut Butter and Banana Healthy Pancakes

Serves: 4

Preparation time: 5 minutes

Cooking time: 10 minutes

Less than 70 calories per pancake

Ingredients

4oz/113g wholemeal flour

1 egg

Half a pint of skimmed milk

1tsp Splenda Granulated Sweetner

To serve:

1 tsp peanut butter

1 x banana

Method

Put flour into a basin and make a well in the middle

Put the egg in well, and stir in the flour, adding milk to make a smooth paste

Beat thoroughly to ensure the mixture is smooth and lump free

Add the remaining milk and stir in the sweetener

Using a non stick frying pan sprayed with frylight, pour in enough batter to coat the base of the pan

When the underside is brown, toss the pancake, or use a spatula to turn it over and cook on the other side

Ways to kick start your New Year to a new fit and healthy you........

Choose an exercise you enjoy.

Find an exercise buddy or get a personal trainer.

Set yourself goals and make sure you write your goals down.

Don’t let a bad day or week throw you off track.

Sign up for an event.

Nutrition

Firstly, clear out all the junk food and alcohol from Christmas and New Year so you have no more temptations.

Don’t choose a fad diet because you want a quick fix. Choose a healthy balanced diet that you are able to maintain.

Count calories or sign up to weight watchers or just eat a healthy balanced diet combined with exercise.

Tips:

Write a food diary

Do your measurements

Don’t skip breakfast

Don’t allow yourself to get too hungry.

Don’t go shopping when you are hungry because you tend to want to buy everything and it is normally all the “naughty foods”. Write a list before you go and make sure you stick to it.

Eat more fruit and veg

Reduce the portion size of your meals

Stay away from processed,fatty,sugary and starchy foods

Plan for the day ahead so you don’t find yourself grabing a chocolate ect. It may take a little extra effort but will be worth it. Try carrying around plastic pots of fruit, nuts and seed to nibble on in between meals. If you work long hours try and cook food and freeze it so you have healthy ready prepared meals.

Try  to eat little and often.

It is important to sit down and eat your meals and try not to sit in front of the tv. Chew your food slowly and this will help send signals to your brain to say you are full.

If you are still hungry after a meal, wait 20 minutes before grabbing some more food. Your body can sometimes take this long to register it has had enough. Also you could mistake hunger for thirst so have a glass of water instead.

Try and identify when you are more likely to want to overeat. Then find alternative things to do to keep you occupied, go for a walk, go to the gym, have a relaxing bath.

Most importantly learn to say NO…..do not give into temptation. Your friends and colleagues should not be encouraging you to eat sweets and desserts but should hopefully be supportive.

Be aware of the calories hidden in starbucks and costa coffees. Ask for the skinny version.