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