BourneFit team complete Wightlink Challenge

After months of preparation D-day had arrived, myself, Andy and Luke had to actually complete the Wight Challenge.  Taking place on the Isle of Wight, the challenge which has run for a number of years involves an offroad 19 mile cycle, 2 mile kayak and 8 mile run.  Here is how it all went..

It was a fairly early start to get to Lymington for the 9:30 ferry along with our ‘support team’ consisting of family members who had mainly come to laugh at us.  A second breakfast on the ferry and a drive to the venue and we ready to be briefed.

The atmosphere was pretty relaxed, teams of 3 preparing in a field, the temperature and sunshine definitely helped.  After about 20 minutes of packing a bag full of tools, food and spares (which I had to carry lads, thanks for that!) we headed for the start line for the bike ride.  Teams went off at 30 second intervals, we were 6th start.

We managed to catch a few of the teams in front as we went.  The first 10 miles involved some pretty rocky climbs and some scenery that was worth the trip over.  Finally we negotiated the coastal terrain for a blast along the road back to camp, catching the last of the leading teams, so we knew it was a decent ride 1:27ish.

A dowsing of flapjacks, sweets and water, then we were into the kayaks.  At this time there was no sign of our ‘supporters’, turned out they chocked off in the car for lunch at a cafe! By the time had completed the kayak they had returned and cheered us off into the run.

This was the toughy, 2 hours on the clock and into an 8 mile run.  Again this was hilly as expected.  Getting the pace right here was crucial we were 2nd on the bike stage, but lacking on the kayak as novices there, we needed to lay a good time down (it’s not a race it’s a challenge was the motto of the day – true, but it’s nice to do well, we had come a long way!).

As we went the pace was strong and we lost a little time navigating the route, even having to climb a vertical cliff to get back on course.  As we gritted our teeth into the last 2 miles we offered encouragement to some competitors climbing the first hill beginning the run.  Good luck with that one.

We finished well, 3rd fastest on the day (definitely lost a few minutes up that cliff!).  A good reason to head back again in May! It was a great atmosphere, a tough course and a worthy effort.  Once again thank you to all have sponsored or supported us, we have raised over £1000 for Wessex Heartbeat.

..Cream Crackered!

If you are interested in forming or being part of a team in next years May or September Wight Challenge, please get in touch.  Information can be found at http://www.wightchallenge.co.uk/index.html

6 day food plan for Health / Weight Loss

A common problem when trying to eat healthily can be choosing what works.  Our main concern is with foods that are high in nutrients, high in fibre and release energy slowly.  Check out the meals below, some simple but easily repeatable meal options.

You will notice there are only 6 days..as always, day 7 eat what you like!

Many of these meals can be tweaked or combined as necessary.  Everyone has personal preferences and it’s important to eat what works for you. If you suspect allergies, particularly to wheat, milk or nuts then go for other options.

Essentially we are always trying to educate on lots of fruit, veg and lean protein – these are some practical suggestions along those lines.

Brekky. 

Slow release as always is the key, and adding protein will boost metabolism for the day as well as keeping hunger at bay. A decent breakfast is shown to dictate how well the rest of the days food goes.

Porridge with berries and honey – tasty

Smoked Salmon and boiled eggs – high protein amazing breakfast

Beans and scrambled eggs and chorizo – good energy, easy on the chorizo

Porridge with bananas and cinammon  – porridge..so good we have it in twice

Fresh Fruit and yoghurt – quick and simple

Homemade muesli – natural oats, loaded with seeds and nuts

 

Lunches

Again slow release, high nutrient meals are the key.  Avoid packet food, shop sandwiches and quick fixes like the plague.  

Tuna salad – your choice of salad veggies.  Go fresh herbs and try spinach leaves.

Chicken salad – again, so good we have salad twice.

Quinoa cucumber and protein – meat, fish or beans.  Quinoa is a power food, complete with essential fats and protein!

Beans and eggs – quick and easy

Turkey wraps – even quicker and easier

Protein jacket – handy for ‘bought lunch’ tuna works well

Dinners

By dinner time, it’s plain sailing.  Keep it fresh, simple and portion size should be medium not large.  Some dinners work great as lunch the following day.  

Fresh fish and vegetables – Any fish, any veggies (ideally twice a week)

Chilli Con Carne – try minimal or brown rice, lots of the chilli.

Spag Bol – try minimal or brown pasta, lots of the Bol

Homemade Beefburgers, sweet pots, sweetcorn – Use fresh lean steak mince with onion (no buns), Sweet potatoe chips in olive oil and corn on the cob.  Amazing, almost like junk food!

Cajun Chicken and Roasted veggies – Another great lean protein and vegetable option, Also great in salad

Salmon chillie lime noodles – Fresh salmon on noodles, topped with soy sauce, fresh lime and chillies.

Get fit to play sport, don’t play sport to get fit!

Whether you are gearing up for a ski holiday or a kick about on the weekend, solid physical preparation can make the difference between having an incredible experience, and having an incredibly painful experience.

Before considering a sports specific program for any sport, it is absolutely vital to achieve a certain degree of base strength and fitness. Though many sports primarily utilize the legs for power, strength must be developed across the whole body in order to move solidly as a unit. If a car is front wheel drive, it doesn’t mean you can drive with the back tires deflated.

CORE STABILITY.

A focus on core development is very important.  Strength and mobility in the TRUNK are vital components to moving dynamically and powerfully in sport. By learning to “move from our centre”, we take the stress away from our limbs and put it into the power source of our body. Developing control in this area enables us to initiate movements in safer and ultimately more powerful ways.

X TRAINING.

While it is good to develop a certain degree of cardiovascular fitness, don’t get carried away with monotonous activity (long runs, bike rides and 90 minute gym sessions!!). Repeated cyclical exercise puts our nervous system to sleep and many sports demand agility, quick reflexes and explosive power, so it is important that you imitate that type movement in your preparation. Taking part in other sports like soccer, squash, volleyball or chasing a dog along the beach can satisfy this criteria. Just try and mix up the pace and use a variety of exercises.

FLEXIBILITY

Flexibility training is probably the easiest area of physical development to totally NEGLECT. There is nothing fun about stretching, and let’s face it, it’s boring! But I assure you that stretching 15-20 minutes a day is less boring than waiting for recovery from a knee reconstruction, dislocated shoulder, neck strain or groin tear. Take time after each workout to stretch and be sure to focus on areas you are LEAST flexible in.

When it comes to sports, take time to warm up properly and don’t be too overzealous first time or first day.  Spend time stretching afterwards and use ice or hot and cold treatment to relieve any potential soreness.

Fat Storers and Fat Burners

Beyond the simple fact that eating ‘hungry man’ size portions, drinking calories and being sedentary will cause weight gain, there are food choices we can make to affect body fat.  Here we will look at a list of fat storers, foods that cause weight gain and fat burners, foods that encourage it to burn off!

Fat Storers

These are a fat fighter’s worst enemy.  Research shows, that although calorie intake, portion size and exercise are all important, the types of food and drink we consume are critical.

Some basic physiology is required here.

Insulin a hormone released by the pancreas in response to high sugar or fast releasing foods.  The higher the blood sugar, the higher the insulin response.  Insulin essentially takes energy out of the blood stream and puts it into the cells of the body.  Fat storing foods are mainly the foods that cause a massive rush of insulin, changing the way the body treats subsequent foods.

Fizzy drinks – these play havoc with insulin levels and the diet versions can be even worse

Alcohol – again, pure calories in liquid form, toxicity and combined with a hangover to prove it

Sugar combined with fat – biscuits, cakes and chocolate would fall into this cateory – KABOOOM!

Dried fruit – beware, considered healthy and natural but loaded with energy

Health food snacks – cereal bars for example are loaded with sugar, not the best snack

Toxins – Wash foods to reduce pesticides, beware of preservatives in foods

Fat Burners

So, you’ve meandered your way through the maze of fat storers, processed foods and sugary muck.  Now you can encourage the body to burn fat from it’s reserves.  These foods are the reverse of the ‘fat storing’ foods.  They create a slow constant release of energy.

Beyond this, foods like fruits and vegetables are high in vitamins and minerals have a positive effect on metabolism.  Other natural foods promote hormone balance, keep us fuller for longer and are often much less calorie dense.

Protein foods – lean meat, fish and beans for example slow insulin in it’s tracks, also boosting metabolism

Citrus fruits – boost metabolism and are high in vitamin C, very powerful fat burners

Oats – another reason to opt for porridge first thing, high in fibre and protein, slow to digest

Raw nuts – foods like almonds and walnuts are high in essential ‘healthy’ fats, a great snack

Oily fish – salmon, mackerel, again high in good fats as well as protein

Water – Don’t forget the clears stuff.  Flushes out toxins, boosts metabolism and aids digestion