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.

Kezziemac's Blogg Update: Brighton Half Marathon

Monday 3rd January 2012
7 weeks until the Brighton Half Marathon

Christmas and New Year are now out the way so I have no excuses anymore. Over the festive period I have consumed many yummy treats and had my fair share of alcohol.
Now I need to get back to my healthy eating regime and start hitting the road and focusing on my goal for February. I was too scared to weigh and measure myself but I think I need that shock to motivate me to get back on track.

Weight: 55.1kg
%BF: 21.6
R arm: 26
L arm: 25
Chest: 88
Waist: 70
Hips: 93
R thigh: 52.5
L thigh: 53

I need to focus on getting my mileage up in the next couple of weeks. I also need to make sure most of my runs are outside and not to be a wimp and do my runs on the treadmill to sat in the warm!!

My new training programme for the next 5 weeks will be as follows:
Monday: Gym work
Tuesday: Fartlek
Wednesday: 10 miles
Thursday: x\training
Friday: Rest Day
Saturday: 5 miles
Sunday: 10 miles

Along with my running I will be back on my healthy eating plan and writing down everything I am eating and  also calculating my calories.
I was very spoilt at Christmas and got some vouchers for Up and Running so I have bought myself some new Asics running shoes. So I am very keen to get out and try my new shoes and my new running outfits. I'l keep you posted on my progress!!.....

Thursday 22nd December 2011

8 weeks until the Brighton half marathon

I am in my 4th week of my training programme and last week I did not manage to do all the workouts I wanted to do, mainly due to time and the weather conditions. However, I am not going to be too hard on myself as it is Christmas and I have been enjoying the chocolates, biscuits, mince pies and the Christmas drinks.

The days that I have been doing my weight sessions followed by the 6km run I have mostly improved my times except for Monday. I think that was due to the eating and drinking I did over the weekend..... Oopsie!!:)

I do find the sprint sessions very hard but feel good once I have completed them. I am hoping to fit in a long run before Christmas day.

I have definitely noticed that having a chocolate drink as my recovery drink after a workout has definitely made a difference. Normally after a long run my body aches for a couple of days but having the recovery drink after, I think has made a big difference to my recovery for the next session. The reason I opted for the chocolate drink instead of all numerous amounts of recovery drinks you can choose from was because I have read a lot of articles about chocolate milk being the best option for a recovery drink and most definitely cheaper.

In an article ‘Chocolate Milk is good for exhausted muscles’ it stated that:

“Indiana University Bloomington physiologist Joel Stager has found that drinking chocolate milk is one of the best things an athlete can do to recover shortly after a rigorous practice. Chocolate milk, as opposite to white milk, has a high carbohydrate and protein content, ideal for exhausted muscles. It also replaces fluids lost as sweat during workouts.”

Therefore I would strongly recommend drinking a chocolate milk after your long or intensive workout sessions.
Don’t beat yourself up if you don’t manage your usual exercise sessions over the festive break; if you can’t make it to the gym, go for a walk outside or do a few simple exercises at home. Similarly, if you have a few days of over eating, start the next day afresh and eat sensibly.
Wishing you a happy Christmas and a fit and healthy new year.

Sunday 27th November 2011

12 weeks until the Brighton half marathon

My best time for a half marathon so far is 1 hour 43mins 36secs. I am really hoping to beat this time. It is going to be a challenge as I think the weather is going to be against me. I will have to motivate myself to get out on the road on those dark cold mornings or evenings.

I expect some of my training will be done in the gym on the treadmill when it is too icy to go outside or when it snows. Fingers crossed no snow this year!!!

I am also going to have to be relatively good during the Christmas and New Year period but I am going to allow myself to enjoy the festive season!! It would be rude not to:)

Measurements

Weight: 56kg
%BF: 21.3
Left arm: 26 cm
Right arm:25 cm
Chest: 87 cm
Waist:70 cm
Hips:94 cm
Right thigh:50 cm
Left thigh: 51.5

I am getting training advice from a very experienced running coach in South Africa so I'm very excited about starting my new running plan. Alongside my running programme I will also be doing my strength and core exercises which I believe are essential in a running programme.

Example of my programme I will be following for the next 4 weeks:

Monday: Strength programme and 6km run
Tuesday: Fartlek training
Wednesday: Gym session and 6km run
Thursday: X-trainer/Stepper
Friday: Rest
Saturday: 10km run
Sunday: 15km run

I will have to adjust the programme due to my shift pattern but I am looking forward to starting my training tomorrow.
Here goes nothing..........

Strength and Core Training Programme

Strength Training Programme 2

One Legged Row

Squat on the Bosu

Pull Up

One Legged Deadlift

Tricep Dips

Lunge-Bicep-Shoulder

Strength and Core Training Programme

Strength Training Programme 1

1. Squat - 2 -Row

2. Full Push Up

3. One Legged Squat

4. Hamstring Curl with the Swiss Ball

5. Leg Press

6. Leg Extension