The Beast – How We Dragged Ourselves Around 12.5 Miles of the Purbeck Coastline!

So as some of you might know we decided to take part in this years Purbeck Beast…..and it did exactly what the name implies. We had heard lots of stories about the hills, steps and treacherous terrain, but we thought to ourselves “How bad can it be?”…………

So a couple of Sundays ago on the 1st of September we made our way to Corfe and parked up in a field. It was pretty nice weather for running, still cool and no sight of wind or rain, but the ominous feeling set it when we saw who we would be racing against. Everyone else was is team colours for their running clubs, and then there was us….stood in Barefoot shoes and old cotton t-shirts…..we definitely didn’t look the part. This was made even more obvious as runners studied the map intently, making comparisons from the year before and the slight changes to the course. We on the other hand looked at the map, looked at each other, looked back at the map, shrugged and headed to the start line……true professionals!

runWe took the 5 minute walk to the start line, and it was packed, 425 runners bouncing on the stop, talking strategy and comparing anti-chaffing creams. Quick briefing from the marshals then BANG, the race began, months of training now had to pay off! The first priority was to get away from the congested pack at the start, so we shot hell for leather down the outside avoiding the ditches. After a very short and quick section of downhill on road, we then turned off and began the first uphill. This helped spread the pack out, and took us back around to the first bunch of spectators……this would be that last time they saw us looking fresh and happy.

The course then undulated for the next few miles, then we hit the first long uphill. A rocky broken path that continued up for about 15 minutes, it then flatten off and on to grass, then back to another 10 minutes of climbing……Brilliant! We then had a pretty technical and very rocky long section of downhill, this was the one downside of the barefoot shoes. Our feet took a battering for the next couple of miles until it leveled. The general pattern of climbing followed by descent continued until we hit the coast. There were some short steep climbs on the coast followed by some long windy flats, this was a relief on the legs, and the views were incredible.Footpath_ascending_Houns-tout_-_geograph.org.uk_-_1633014 (1) After hammering along the coastal paths for a few miles we reached Chapman’s Pool, a few hundred steps down, followed by a few hundred steps up…..This was brutal! Negotiating the steps down was treacherous enough and pretty draining, the way up was hideous. All ready very tired legs walking up a few hundred very steep steps, and to make life worse, at the top of the steps there was still a couple of steep climbs…..We will never moan about a flight of stairs ever again!

We then started heading away from the coast, the paths seemed to flatten out a bit more and the climbs became less sharp. We began a gentle climb into Kingston, sadly this gentle climb seemed to last for about 30 minutes, and really finished off the legs. We then made it into Kingston, and awaiting us with some encouragement was Bex, Michelle and Charlie. We pulled our shorts up to look like “proper runners” and shot past until we were out of sight…then we got back to breathing out of our arses again! We then had our last drinks station, necked a gel and saw Corfe Castle on the horizon, a huge relief! The last couple of miles stayed fairly flat, couple of steepish climbs and loads of stiles to climb over. We started recognizing things from the start of the race so knew it wasn’t too far. We turned a blind corner, around an old wall and there it was…the finish line!

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We crossed the finish line in an official time 1:50:41, putting us 108th out of 425 runners. We had beaten our target of going in under 2 hours and surviving! The Garmin at the end read 12.47 miles with 2017 feet of climbing in total. We then made out way to the nearest pub for some well deserved lunch…..the journey was slightly interrupted by a spot of cramp in the car which required some road side massage, but we don’t really wanna talk about that! The rest of the day was a blur, and naps were both had on the sofa in front of the tele. The legs remained trashed for the next couple of days, but as they recovered we slowly began to forget about the pain of all those hills and started talking about what we would do differently next year…………………….

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So that’s next year sorted then!

Kind Regards,

Luke and Si

The 30 Day Body Challenge – Week 1 Results!

photo 1So it’s one week in and I’m feeling good! I’m not gonna say the first few days were easy, but it was all definitely maintainable. I’l take you through how the end of the week went first, the will get to the nitty gritty of what this week has done to me!

Days 5 and 6

Now these two days have their issues, and that’s because they’re Friday and Saturday….the most tempting days of the week!!!!! All of Friday was fine, standard morning routine as I mentioned in my last post. Little bit of circuit training, followed by some chilli and mixed vegetables for lunch, then the evening rolled round…..eeek! Now this is were it gets difficult, the secret is to keep your routine and eat as normal! I was meant to be going around a friends, and I knew this would normally feature dinner and snacks. It sounds really simple, but you just have to be good…..I kindly neglected dinner and had a beef stir fry before! The big hurdle I’ve overcome is the appetite…..it’s easier to say no to snacking now the urge to eat had gone. I will admit this was hard at first, but by about day 4 and the drop in appetite was huge! Cracked on with Saturday like any other morning, not having to go to work was the big difference. As great as having the day off is, the devil makes work for idle hands. I was out and about all day and temptation is everywhere (especially when the suns out and everyone seems to have a ice cold sugary drink or an ice cream in hand), but again the main difference was the temptation is more psychological. Decent lunch of fajita chicken and roasted veg and didn’t have the common urges for the sweet and savory stuff. Had a 10km trial run in the early evening, and it was horrible! My body still hasn’t adapted to not having the instant energy from the sugar and simple carbs. My time wasn’t much slower than normal, but my legs felt like lead the entire time! Really hoping my body adapts soon! Dinner was grilled Pollock and mashed cauliflower (fake mash potato), turned down an evening on the town and hit the hay……anyway Sunday is CHEAT DAY!!!!!!

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Cheat Day!

So here it is, the highlight of the week! The day were you can have anything you want to eat! The cheat day has a couple of important functions. The first are the psychological affects, its hard to eat like a saint for 30 days straight, this just gives you something to look forward to and allows you the foods you have been missing! The other is to maintain metabolism, by keeping the thyroid gland stimulated. This means the rest of the week you’ll be able to maintain fat loss. Now it is pretty much a free for all, but there are a few rules:

  • Still have a healthy morning until lunch
  • Make sure you have some training planned that day
  • Eat all the foods you craved in the week (make a list, trust me)
  • 90 second work out before and an hour and a half after big meals
  • A small glass of fruit juice before meals
  • No caffeine

Now here’s the logic……Having a healthy morning means you’re still setting you’re body up burning fat and regulating insulin, so this is essential. Training and the 90 second workouts are really important as exercise stimulates the production of a hormone called GLUT-4……In Leyman’s terms this hormone helps glycogen become absorbed into the muscle cells…this means less of what you eat will be converted to fat. 90 minutes after eating is normally when blood sugar is at its highest,  so the 90 second workouts help force blood glucose into the muscle. The fruit juice is designed to prepare your body for the onslaught that’s about to commence, so you’re bodies system won’t be caught by surprise when you fill it with junk food. I’d advice grapefruit juice, as this has been shown to buffer the affects of high blood glucose the best. The list helps as it means you won’t forget things you’ve been craving, this is important for the following week. If you forget something on you’re cheat day, the urge for it the following week will be even greater!

So my cheat day started like normal the lunch rolled around…….PIZZA!!!!!! The rest of the day followed suit, ice creams, milk shake, Paella round my mum’s, followed by pie and custard for dessert, packet of crisp and biscuits before bed…..and loved every minute of it!

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 So one week on…. 11.65%

So woke up today with some slight guilt of the cheat day previously, but physically feeling good. I was worried that one day of binge eating would ruin my hard work and bring back all my cravings, but just got straight back into the routine of things. Still maintained the lower appetite and cravings were almost non existent! So what’s this week done to my body….

Weight  = Last week – 78.2kg……This week – 77.1kg…….1.1 kg drop

Waist = Last week  – 86cm……This week – 85cm……. 1 cm drop

Chest = Last week – 108cm……This week – 108cm…….0 cm drop

Body Fat  = Last week – 12.9%……This week – 11.6%……1.3% drop

All in all a pretty good week! Body fat percentage and waist  circumfence are the best measurement of fat loss as weight alone can be easily affected by numerous factors, and these have taken a good drop. As well as the reduction in body fat, the maintenance of the chest measurement is a sign I am maintaining lean muscle mass. The biggest change I have found away from the outwardly physical ones, are my energy levels. I’m not having ups and downs through the day, I wake up feeling alert and I’m sleeping amazing at night! This is due to the regulation of insulin and being able to utilize fat as a fuel source. Sleep would have improved due to the more varied diet. Vitamins and minerals present in a variety of vegetables and proteins, are proven to regulate hormones and improve sleep. I came into this pretty fit and healthy, and already with lowish body fat. For others trying this, you may find your result are even greater, as some of you are starting from scratch.

So roughly another 3 weeks of healthy living ahead of me, I will keep you all posted on how it’s going. For those doing it with me good luck and keep up the hard work, and feel free to look back over our free advice on our previous blog post! Or even better, book in a session at BourneFit Personal Training where we can help nail your training and perfect your diet.

The 30 Day Body Challenge!

So Here I Go!

photo 130 days of eating and living like a saint! (Apart from the cheat days, but we’ll get to that later). What inspired me to do this? Well I’m like most people, I’m brilliant at nailing one aspect of health and fitness at a time. I will be totally on it with training, but will let my nutrition slip with my “oh I’v earned this after today’s training” attitude. Or will have a more relaxed time with exercise, but be eating like a stone aged health guru! So what changed?

After giving clients tips to help with their nutritional plans, I thought “what if I applied everything i’ve ever told my clients, and stuck to it for 30 days?” What’s the potential? What are the limitations? Can it actually be done?…….Well there’s only one way to find out!

 

What’s the plan then?
The goal is to reduce body fat, maintain lean muscle mass, improve fitness, improve recovery from training, and generally feel better. The key thing is to keep it as simple as possible…….A list of rules about nutrition,  some tips to speed the process along, and an exercise plan….easy right? (Famous last words?)

personal training bournemouthSlow Carb eating!

Now you’re all welcome to try this with me, I’ve added a link of what foods are good to start with below. We all know roughly what we should be eating and doing to stay fit and healthy, but I suppose it comes down to one thing “how bad do we want it?”


The rules:

  • Only Slow Carbs – Beans, Legumes, Veggies.
  • No Starchy Foods – Potatoes, Rice, Porridge, Pasta, Bread.
  • No Sugar.
  • No Dairy.
  • Protein in every meal.
  • Don’t drink your calories.
  • Lots of water.
  • Avoid Sauces – Season food with herbs and spices.
  • Breakfast within 30 minutes of waking.
  • No artificial sugar – Diet drinks or sweeteners.
  • Only have fruit after and around training.
  • No Caffeine.
  • Have one cheat day every week.

The tips!

These are a few things that can just help everything along. If you’re already happy with the way you eat, try just using these on their own.

  • Chew everything 20 times before swallowing.
  • 60 seconds of Squats, Push-ups and Bent-over Flys 90 minutes after eating.
  • Ice cold water first thing in the morning.
  • A few nuts 15 minutes before eating main meals.
  • Place an ice pack for 30 minutes on the back of the neck in the evening.
  • Make the last minutes of your shower cold (Sounds horrible I know).
  • Stick something citric in your water.

 

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Training

2-3 x 30 minute sessions a week of resistance based training . Either classic weight training or circuit training.

2-3 Aerobic training sessions a week. Around 30-60 minutes either running or biking, and preferable interval based

15 minutes of stretching and posture exercises everyday

Make sure one of your training days falls on your cheat day.

 

I know this might seem like a lot to take in, but when planned out over a week it should be totally maintainable. There is a lot of science related to all of the above, but I’ll explaining all that over the next few weeks (don’t want to bore you all in one go). So this is what the day will plan out like:

8:00:      Wake
8:02:      5 Almonds with Ice cold water with lemon
8:10:      Shower (last minute cold!)
8:15:      Breakfast
10:00:    90 second workout
12:45:    5 Brazil nuts
13:00:    Lunch
15:00:    90 second workout
17:30:    Training (including posture and stretching)
18:15:    Fruit and nuts
18:30:    Dinner
20:30:    90 second workout
20:35:    30 minutes ice pack on the back of the neck
21:30+   Bed

Now depending on your work commitments and training plans your day may look a bit different. So don’t be afraid to tinker with it, and making it work around your day

Personal Training in Bournemouth

So where to start?

If we don’t have a start point, how will we know how we’ve done after 30 days? There are plenty of things to track progress. Weight, measurements, body fat %, clothing size, visual aesthetics, performance, mood, and generally feel. I’ve chosen weight, circumferences, body fat %, a photo (will post that with an “after” photo at the end. Topless photos on the Internet….what would my mother say?!?) and luckily I have a training log so can see how my training is progressing.
So……
Height: 178.5cm
Weight: 78.2kg
Waist: 86cm
Chest: 108cm
Body fat %: 12.9%

I officially started today, so based on the fact I’m writing this I’ve survived the first day so that’s something! Will be keeping you all updated with a diary and will be explaining some of the science and reason behind the plan.

Feel free to join in and keep us updated with how you’re getting on!

GOOD LUCK!!!!

Check out the rest of out articles for more advice on weight loss, fitness and health!

http://www.bourne-fit.co.uk/

http://www.bourne-fit.co.uk/news/what-to-eat-on-the-30-day-body-challenge/

http://www.bourne-fit.co.uk/news/

 

Weight Loss: all foods are not equal


We all know about calories and you only have to read food labels to check the energy content of foods.  However we also know that all foods are not created equal.  Check out some of the foods below to encourage your fatburning potential.

Protein foods
Foods like chicken, fish, pork, eggs and steak have a higher thermic effect.  This essentially means the food requires more energy for the body to break it down.  These foods are also excellent in suppressing appetite.


Berries
Strawberries, Blueberries, Raspberries etc are all fair game as they are super slow release, also suppressing appetite and encouraging the body to burn fat.

Nuts, Seeds and their Oils
These foods are high in fat and also calories, but the key is good fats.  We naturally crave these fats and even a truck load of burgers will not satisfy these cravings.  We need the good stuff.  Adding Olive oil to salads, increasing oily fish, nuts and seeds is all good.