How to stay on track this winter

When the sun shining and a potential summer holiday is on the cards, it will feel significantly easier to maintain weight, fitness and health.  Come this time of year, the clocks have changed and it’s comfort food, central heating and TV all the way.  Check out BourneFit’s top tips on staying on it this winter..

sports massage bournemouth

trails like these are great year round!

1.  Plan your training now for Spring.

Fitness does not come overnight.  It takes week on week of hard work and careful preparation, so with this in mind train now for the shape you want in April.  Top athletes do what they call ‘base training’ through the winter, some of the longest hours and strength training which pay dividends in Spring.

The same works for weight loss – ever thought of losing weight in May/June only to find it’s suddenly August.  Too late!  Start now..

2.  Training outside? Get some decent gear.

Running and Cycling seem to be more popular now than for a while as they are easily accessible.  Having the right gear makes a huge difference to staying warm and potentially lighting up the forest/beach trails.  Consider investing in the following – then get out there and use them, you’ll love it.

  • Tights – so cozy, even for the guys
  • Windproof anything – especially jackets
  • Buff scarves
  • super warm gloves
  • GPS devices and Heart rate devices- hours of fun and stats when you get home
  • A head torch
  • Bright lights and fluro in general

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3.  Weight training

As mentioned, weight training is well planned in the winter months, as we tend to be out more when the weather is good.  We could all do with improving strength and the darker months are a great time to do this.

4.  Book some events

There are some great (sometimes muddy) outdoor events ranging from xmas 5ks to extreme events like tough mudder.  Book them and pay for them to keep you focused.  It’s very rarely too cold to go out!

 

Need more help?  For Individual or Group Personal Training visit the website www.bourne-fit.co.uk and get in touch

The 30 Day Body Challenge….Week 2 Results.

photo 1So pretty much half way through, and haven’t murdered anyone for a Mars bar yet, so all is good! Last week went pretty well, training’s beginning to return to normal and energy levels are at an all time high. I kept to the same meals and routines, this has stopped me from over thinking to much about meals. I found the problem was when trying to add as much variety as possible to meat, vegetables and legumes, you end up letting loads of fresh food go to waste and forcing yourself to eat things you don’t like. Stick to things you’re allowed to eat and stick to the things you like…..it keeps it easy and effective! Cheat day I really went for it, donuts, ice creams, pub lunch, fizzy drinks, A whole slab of chocolate, chips and dips, rice pudding. Based on the measurements I took the day before and the today, the cheat day made no differences to weight loss! Just have to stick to the rules on the cheat day… if you have a perfect week there is only so much damage you can do between 1 pm and bed time on the cheat day!

So What’s the Issue with Caffeine?

Now I know I’ve gone on about caffeine a lot, and it is a bit of a double edge sword when it comes to health and weight loss. It is a stimulant and increases metabolism with can aid weight loss, and when consumed before exercises it increases performance and increases the rate glycogen can be converted. These benefits don’t outweigh the downsides though! Caffeine drives up blood glucose which in turn increases insulin sensitivity making you more likely to gain weight. Its also suppresses appetite, this is great in the short term, but this coupled with rises in blood sugar mean your appetite and cravings will come back with vengeance!  Caffeine is known to increase the production of the stress hormone Cortisol. This hormone plays havoc with weight loss and recovery, by slowing your bodies ability to use fat as an energy source. It also slows the rate of recovery as less glycogen can’t be stored in the muscles and liver when Cortisol  levels are high. To sum it up, if you’re a real caffeine junkie (like me) it’s best just to cut it out completely and let your body get used to living without it. For those that can take or leave caffeine, I would restrict it to it to just 30 minutes before exercise. This will aid performance and will also be flushed from the system in a shorter time.

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Week 2 Results

So here they are:

Weight – 76.5 kg

Chest – 107 cm

Waist – 83 cm

Body Fat – 11.1%

So compared to the starting week that’s:

Weight – 1.7 kg drop

Chest – 1 cm drop

Waist – 3 cm drop

Body Fat – 1.8% drop

Now I know these numbers don’t seem like massive reductions compared to the tv and magazines results we all see of “10 lbs lost in just 1 week!!”, but it’s all relative. Body fat percentage and waistline are the most important measurements to look at. A 3cm reduction in my waist line and 1.8% drop in my body fat, actually is about 40% to my target goal, so its all going in the right direction. If you’re trying this yourself, always make sure you work on percentages of you targets, this will give you a better gauge of how you are doing. Or for more advice and nutrition, training and how to track your progression, book in for a session and BourneFit

More to come next week guys, or search BourneFit Personal Training on Facebook and Twitter!

Luke

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.

 

lime

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/

 

Get out there and run!

personal trainer bournemouth

Delayed as it may be.. Spring time is here, a time many take to the outdoors and get fit through running.  Here are some effective tips and things you may not be aware of when it comes to the basic art of running.

A brief history of running.

Running is in our blood! One strong theory indicates that this is why we are here today.  For thousands of years we have evolved with a basic need to hunt and eat to survive, which involved being able to trek and run often for hours. The human body has great capacity for endurance (jogging for miles) and this combined with tracking and hunting skills, which we have clearly lost the need for was key to survival.

 

The big question, should I run or not?

As Personal Trainers we come across a number of people who say “running is not for me”.  In some cases this is true, such as;

  • Carrying too much weight – it can load more weight through the joints
  • A history of significant knee or hip injury
  • Hating running!
  • Being in ‘later years’ with no history of regular running

Many people miss out, they really want to run but never begin. Our advice – if you have always wanted to run, get out there and run there are untold benefits!..

 

It’s free  

No gym memberships, no schedules, leave the front door and go! Essentially the price of a pair of trainers and you’re good to go.

Freedom

A great benefit of running is the multiple freedom it gives you.  Some exercise and fresh air before breakfast, a blowout after a tough day, lunchtime escape, the list goes on.

Flexibility

Running offers great flexibility.  Trips away on business or pleasure makes it hard to exercise – as a runner just take some trainers and go explore.

Crossover to other sports

Regular running can lead to trying other sports or improve existing activities.  The list is endless as far as carryover including most ball sports and racket sports. (we could possibly even put darts and fishing in here?!..).

personal training in bournemouth

 

Top tips for running

  • Start slowly.  The consensus is to progress every couple of weeks rather than every session.
  • Run light.  A great approach is to ‘ run light and easy’ then progress to ‘effortless’.
  • Get suitable footwear. Road or trail, minimalist or cushioned – get some good advice.
  • Take some music – it really helps the last bit home
  • Try the range of apps.  There are numerous GPS type apps which can tell you distance and speeds.

 

For further advice on running, anything related or otherwise feel free to get in touch.  Contact us through the website at http://www.bourne-fit.co.uk

 

 

 

 

 

The Wight Challenge returns this year

Fancy a challenge this year?

We did this challenge as a 3 and thoroughly enjoyed it. (see our report here from September)

Wight Challenge titleblock

The Wightlink Wight Challenge
To the Isle of Wight where teams of three cycle 19 miles, canoe 2 miles and run 8 miles through areas of outstanding natural beauty…… and raise great sums for great causes. Visit the website for more details

 

This years dates – (always Saturdays)
2013
25th May (Bank holiday weekend) 9am event start
21st September  9.30am event start

 

How To Run Faster and Longer.

It’s getting to that time of year when everyone’s brushing the dust of the trainers, and taking to the beach or parks for a run. Running is a brilliant way of improving fitness, aiding weight loss and a great excuse to get off the sofa and out of the house, but everyone always wants to know one thing  “how do I run for longer without stopping?”.

 

Why you stop running?

This comes down to what is know as “the point of muscular fatigue”. This is when you are no longer able to maintain steady and constant muscle contractions, and once this kicks in, the legs start burning, heart rate increase, breathing rate quickens and you eventually stop! When this happens depends on factors like fitness level, speed, incline, energy levels, distance and hydration. Improving  this isn’t just as simple as running until you feel sick! There are techniques to help you run faster for longer!!!

 

Make the most of your arms!

Running isn’t just about your legs, generating power through your arms is key to going for longer. Bend the elbows at 90 degrees and really focus on driving forwards and backwards with your hands. Moving the hands will help generate power with the upper body and core, and give you more power in the legs!

 

Sprint interval training.

These sessions won’t be as long as your normal running session, but will be packed with more intensity! Short hard runs mixed with periods of very slow jogging for rest. For new runners this can be done with 200 meters of sprinting with 45 seconds of slow running for recovery, and then repeat until the end of your set distance. As you get better and feel more confident, begin to increase the sprint distance in 100 meter increments, or keep the intervals the same and increase the overall distance depending on your goals!

 

In the gym!

Building muscle strength in the gym can help when running. Extra leg strength and power means your stride becomes longer! This doesn’t mean you have to stick 200kg on the squat bar and have legs like a bodybuilder. Things as simple as box jumps, lunges and light squats for a few sets of 20 reps, a couple of times a week can add as much as 21% more endurance when running!

 

Getting your longer runs right.

Its good to have a longer run once a week, this will normally be 75-85% of your competitive distance. So if your training for a 10km run, training at 8km will be perfect. For marathon runners your long run would be 17 miles. These runs go hand in hand with intensity though. Going to easy too easy won’t give you the goals you’re after, and going too fast you will burn out before the end. Going at 80% of your fastest pace will get the best results, and still leave you something in the tank for a sprint finish to overtake your friends. 😉

 

Food and Drink.

An hours run on a warm day, you can lose over a liter of sweat! Being dehydrated will affect performance and cause fatigue to kick in sooner! So make sure you have plenty to drink before, after and even during! Your body uses energy from food to keep your muscles going, so remember to eat before and after your run.  It can be tempting to go running on an empty stomach when trying to lose weight, but if you run out of energy you’l have to stop sooner, and if you stop sooner you wont be burning as much fat as if you were still running! Eating properly after training will help recovery, and the sooner and better you recover,the quicker you’l be out running again! Read more on sports nutriton.

 

Don’t forget to take care of yourself! Stretching after training reduces the risk of injury and keeps your body supple. Flexible legs means a longer stride and that means going further! Make sure you listen to your body, its not hard for those little aches and pains to get worse. When you do have them, take a break and take it easy. These are normally a sign of going too hard too soon, so remember to ease into your training and slowly progress over time. If your injured, you can’t run! Fact! Read more…on recovery from exercise.

 

So just remember no matter what level your at with the right training and recovery you can improve! So whether training for a 5km fun run or the next London marathon, you’re all runners!!!