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Wednesday, 8 March 2017

MacMillan Cancer Support Bootcamp at Lomax Chelsea || Strength Training for Runners

Are you Training for the London Marathon?


Laura Rutledge & Team from Macmillian Cancer Support hosted an exclusive boot camp on Sunday 26th February 2017 for marathon runners & fitness bloggers at Lomax Gym in Chelsea with celebrity personal trainer and professional dancer Theodora Valente. This 45 minute HIIT style boot camp is designed to enhance power, speed and endurance to complement your running and help prevent common injuries.





What exercises are good for runners?

It is recommend not only to run to build stamina and momentum but to incorporate some strength training into your schedule, pounding the streets can be taxing on your joints so exercises like - squats and lunges are beneficial to build up your glutes and leg muscles including some core exercises like planks. You can also add some weights into the equation. 

These sorts of exercises help to keep you balanced (prevent injury), improve your pace and increase your speed.

What should you eat before the big race?

You will need a lot of energy to get you through your 13.1miles or 26.2miles, so eating high carbs foods (carb-loading) 1 week - 2 days before your race is highly recommend, this will allow your muscles to store glycogen(a form of glucose) which will provide you with readily available source of energy to help your performance. So foods like pasta, potatoes, cereal, bread, fruit etc are advisable.

Bootcamp with Theodora



The group were split up, some at fitness pods and others near benches were we would alternate throughout the session.  Theodora led us through a warm-up to get our heart rate up by then I was already ready to take a sit and give up. After warming up we each performed a number of exercises for 45 secs with a 15 sec rest before moving on to the next exercise - each exercise was performed for 3 rounds.



Barbell Squats


Dumbbell Step Ups


TRX Pullups

Bench Pushups
Dumbbell Russian Twists & Kettle Bell Swings


I was in serious distress whilst doing these DB Russian Twist ..Lol. I'm terrible when it comes to working on my abs, this is an area I really need to up my game in.

Reverse Lunges

Dumbbell Courtesy Lunges
Dumbbell Bicep Curls with Overhead Press

Kettle Bell Clean & Press

Burpees & Planks Shoulder Taps
After a very sweaty painful session I can truly say I was happy to finish, it was by no means easy, but it was rather enjoyable in a strange way. Theodora was very encouraging and it was great to see my fellow strong woman doing their thang. 

We ended the session with a much needed stretch and retired in the gym cafe for a yummy protein shake and a Q&A session led by Theodora so we could ask her for any advise we may have had. 

I would like to thank Laura for the invite and for the great pictures captured and Theodora for an awesome session. It was also lovely and pleasure to finally meet Timea from Train Strong, Live Strong who I follow on social media.


The Strong Team

The next day DOMS took over my entire body. No Pain No Gain right... Hmmm


Macmillan are doing fabulous works supporting and raising much needed funds for people living with cancer - No one should face cancer alone. 

Stay blessed & healthy

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Monday, 23 January 2017

Aloe Winter: Benefits of using Aloe Ferox in the Winter || Winter Series

Aloe Ferox 24-7 Beat the Winter Blues 

One good way to help maintain good health and fitness in winter is to protect the body against bacterial, viral and fungal infection and by this we need to maintain optimum nutrition. Aloe vera has anti-bacterial, anti-viral, anti-fungal and immune enhancing properties and when taken internally may help the body to resist infections and provide means of fighting them off quicker should they occur. In winter we are more prone to colds/coughs & the dreaded stomach flu (norovirus) so using Aloe Ferox Vera can solve many of your winter woes - including dry skin, itchy scalp to dry hair.




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Sunday, 22 January 2017

Dark Chocolate Covered Oatjacks

OatJack Recipe


This delicious chewy Oatjack recipe is perfect for a mid morning snack or when your craving a sweet treat. I don't have much of a sweet tooth but these are so good and I'm sure you will enjoy them too.


Ingredients

vegan butter / butter of your choice for greasing
250g porridge oats
1/4 tsp cinnamon 
50g raisins
4 medjool dates, stoned and chopped
40g pistachio, chopped
30g desiccated coconut
60g mixed seeds
3 tbsp vegan butter/ butter of your choice
100ml maple syrup
100ml agave nectar
150g of good quality dark chocolate/milk chocolate if you prefer or you could omit using chocolate all together.


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Monday, 16 January 2017

Staying Hydrated in Winter || Beating the Winter Blues - Winter Series

Beat the Winter Blues

Staying hydrated throughout the cold months always seems hard, it's so much easier drinking water during the warmer climates. But it is important to stay hydrated as the air is much drier and this can have an affect on your health, making you feel sluggish and run down. If your struggling with your water intake, then try drinking it warm/hot and flavouring it with a slice of lemon/ginger, drink herbal teas or eat your water.


Pineapple and Mint Infusion

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Monday, 9 January 2017

How to keep motivated to exercise throughout Winter || Winter Series

Beat the Winter Blues

Staying motivated throughout the winter months can be tough, it's so much easier to get going when the sun is shining and the weather is warmer. Not only does it come down to fitness but you find you will comfort eat too. I know all I want to do in the winter months is gather up my food and hibernate like a bear.

We all know that exercises has amazing benefits especially helping to fight SAD (Seasonal Affective Disorder) exercise can help to boost feel good endorphins which will elevate your mood and make you happier. So get your butt moving. 

Team Macmillan coach Phil Roberton, a fitness & biomechanics expert, says:



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Monday, 2 January 2017

Winter-Proof Your Skin || Winter Series

Beat the Winter Blues

Looking after our skin during the winter months can be a pain, humidity levels in the air drop which in turn has a negative effect because of the lack of moisture, resulting to dry, itchy and flaky skin, caused by the cold and the use of central heating.

My skin can get quite bad around this time of the year and I would suffer with dry, itchy & flaky skin and a lack radiance. Having a good skincare routine can help combat some of these horrors resulting in happy, healthy glowing skin from top to toe. Indulge and feed your skin with lotions and potions.


Face & Body


Opt for thick and creamy i.e homemade Shea butter mixture to help lock in moisture and repair damaged skin or a dry oil - my favourites are coconut oil or Argan oil - full of essential fatty acids to hydrate the skin. Choose products that will work/suit you, I know what I have mentioned are not for everyone, but they work best for my skin. Remember to exfolate too to remove dry skin.


Over the pass few weeks I have been testing out some products that were sent to me. First up it this rather gorgeous body scrub by Natural Dead Sea Skin Care :


Malki Dead Sea Body Scrub with Frankincense Oil








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Monday, 19 December 2016

How to relieve the symptoms of the Norovirus || the Winter Blues - Winter Series ||

Beat the Winter Blues

This weeks winter blues topic is the dreaded tummy bug known as the Norovirus.. A number of my colleagues at work have been hit with it and they say it wasn't pretty and they felt terrible, layed up in bed for a whole day only getting up to go to the toilet. Nice!

So what are the symptoms.

Suddenly feeling sick
Projectile vomiting
Watery diarrhoea
You may also have fever, headaches, stomach pain and achy limbs.

The symptoms appear one or two days after you become infected and typically last for up to two or three days.



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