Shopping Locally

I love fruit. I don’t think there is a single type of fruit I don’t enjoy and it’s one of those foods that makes me feel better when I eat it (I know some fruits can be naturally quite high in sugar but, right or wrong, I work on the basis that unprocessed foods are probably ok for you in moderation).

I try to buy a variety of different types of fruit each week and then have at least two different types each day- so I’m getting variety and a range of different nutrients and tend to have it as a mid morning snack.

This can be expensive!

This blog isn’t about the scandal that is fast / processed food being cheaper than the stuff that’s naturally good for you, or a lecture about how, if you value your health, paying more for food is an investment.

It’s about local markets.

I’m probaby a bit late to the game with this one- you may already buy your fruit from local market stalls. I live in Manchester City Centre (in the UK) and don’t drive and there aren’t lots of lcoal markets so I’ve always relied on supermarket fruit- which tends to have a short shelf life and if you want a nice variety is not cheap.

I recently discovered the fruit and veg stall in Picadully Gardens on a Staurday (I think there is also a fruit stall in the indoors Arndale Market too aong with a fish monger and butchers- all of which I’ve yet to try but I will). I’ve been going weekly for a fews now and last Staurday I got a punnet of strawberries, punnet of blueberries, punnet of blackberries, box of grapes and tub of apricots for a fiver. That’s good value- plus it doesn’t go off really quickly so I can make it last the whole week and the Blackbrries were HUGE and really juicy.

It’s actually also really nice to get served by the same people every week rather than using the self scanner at Asda!

I need to shop locally more often and fully intend to test the value for money of the other market stalls inside the Arndale over the coming weeks. If you don’t already, I can highly recommend finding your local market and giving them a go, because eating well can be expensive – so if helping out local business also helps your own wallet it’s a win all round.

On another fruit related note – it’s been bought to my attention that I may eat Kiwis strangely.

I eat them with the skin on!

Now I’ve been led to believe this provides more fibre and vitamin C than eating the flesh alone but apparently it creeps some people out!

I can’t be the only person to do this?

Today’s Workout

Just because it was a good one…

Bent Over Rows

9/7/5/3/5/7/9 with 30/35/40/45/45/40/40kg

Chest Press

9/7/5/3/5/7/9 with 30/35/40/45/45/40/40kg

Pull Ups (assisted) followed by Thrusters

21/15/9 with (30kg up to 35kg for 9)

5 Front Squats / 10 Thrusters / 20 Back Squats

x 5 with 30kg

Thank you to @rickylong42 for the workout. You can get ideas for workouts in his Facebook Training Room https://www.facebook.com/groups/243767835762478/

Love, Hate, Running and Me

I hate running.

And yet for someone who hates running I sign up to a lot of runs.

So it’s a lie to say I hate running really I suppose.

I like running. I’m just slow.

I can run for long periods of time at a steady pace. I’m never going to get a sub 2 hour half marathon time but I’ve completed a number of half marathons, a number of 5 and 10k runs and one marathon.

What I really mean when I say I hate running is I hate training for runs.

I like going out for a road run- but for 15- 20 minutes, perhaps half an hour.

I like being in the fresh air, feeling the sun on my face on a nice day or the fresh feeling on a cold or wet day.

For me this type of running is less about keeping fit and more like therapy. A time to either think, or to clear my thoughts, to stick on some cheesy music and just be present and take in my surroundings. I tend to run down a cycle route close to my flat and like to people watch and look at the graffiti in the tunnels as I run. If I stay in a hotel I always try and go for a morning run because I like running in different surroundings – sometimes pretty, other times less so.

So when I try and add training for an event into my schedule I struggle. In part this is because my teaching schedule makes long regular runs hard to fit in without overtraining. But it’s also because adding in set distances and set aims detracts from the enjoyment I get from running and I start to put it off.

So inevitably I go into every race I sign up to bemoaning my own lack of preparation and knowing it’s going to be a tough slog.

Normally once I get started I’m good.

This is because I also enjoy organised races. It’s a mixture of the different to normal route, support from the crowd, the atmosphere, getting a goodie bag at the end.

Whilst short training runs fulfil my need for a mental break from life, organised runs leave me with a sense of achievement and push me to do the longer distances I know I’m capable of but rarely push myself to do in training (as someone once said to me I’m a bit of a match day player- I need that pressure to make me perform).

Yesterday I took part in the Great Manchester Run – I did the half marathon distance. The last four years I’ve done the 10K but last year they added in a longer distance so I decided to step up for my fifth year at this event.

My longest run in the run up to the event had been a 10K the week before. I taught five classes the day before so had definitely not rested my legs. My diet had not been top notch during the week and I hadn’t hydrated well. On the day it was HOT!

I ran at a steady pace and completed the course in 2 hours 21 minutes. Given the heat I was really pleased with this time and felt pretty good throughout the run – even managing to run through a stich at around 5 miles. At times I hated it, at other times it felt good. The sprint across the finish line felt brilliant and although my immediate reaction at finishing was never again I know deep down that these type of events provide value to my life and I get something out of them.

I also know however that my training is never likely to be more than the odd 20 minutes run when I feel like running. But I have decided that this is probably OK. I know I can run up to 13 miles at a steady pace when I choose to, my general level of fitness allows this, and as long as I accept that I’m not about to set a world record my preferred training runs and my enjoyment of structured running events can coincide quite happily together.

Whatever training you enjoy doing – find a way to fit it into your life so it suits you. That may mean readjusting your outlook on it or changing your goals, but if this means you enjoy it when you do it then it will add so much more to your training regime and make sure you continue to enjoy what you do.

Paleo

Recently I’ve been eating a Paleo based diet which has been working out pretty well for me.

When I say Paleo based I don’t mean strict Paleo. I’ve tried that previously and never found it sustainable.

The ‘strict’ way I managed 21 days. I ate only meat or eggs, veg and fat in the forms of nuts, oils and avacados. No dairy, fruit, carbs – even potatoes. It worked well – I lost weight, body fat, looked super lean. But it was hell. I was grumpy, craved everything and felt dizzy and weak frequently. It actually put me off trying a more relaxed form after the 21 days were up. But after trying IM fasting and deciding that wasn’t for me my trainer suggested I give Paleo another go, but this time trying his more flexible version.

I did and now I’ve settled into eating a Paleo based diet for four days a week and then just eating sensibly the other three days.

Generally I eat Paleo Monday to Friday as my job means I’m office based these days and then I can have treats over the weekend when I’m out and about.

This Paleo means I eat:

Meat
Eggs
Veg
Potatoes in small quantities
Avacado
Nuts
Fruit
Almond or coconut milk

I also drink protein shakes to hit my protein targets.

I don’t eat:

Bread
Pasta
Rice
Sweets
Chocolate
Crisps
Refined sugar
Honey or syrups
Milk
Cheese
Yoghurt
Processed foods

The three main benefits of this are:

It’s easy to hit your protein target for the day
It’s hard to over eat and end up in a calories surpluss (in fact I frequently end up in a large deficit on these days)
It makes me feel less bloated and more energetic

On the other three days I still try and eat Paleo around 80% of the time but I will add in some other carbs and some treats to satisfy my sweet tooth. I still make sure I hit my protein target.

This means

Mentally I don’t feel like binging as much as I used to because I know I am ‘allowed’ foods I like every week
I make up some of the deficit built up earlier in the week whilst still not ruining my progress

I use this system to hit a 15-20% calorie deficit accross the week (a safe deficit) and to hit my protein target of 160g a day (2g protein per 1kg of body weight) without having to count calories or track macros obsessively.

It allows me to eat A LOT (my workmates will attest to how much I eat) and to eat a lot of good quality, tasty food with lots of colour and variety. I don’t need to rely on meal replacements or processed foods so much any more (which can make me feel sluggish). Added to drinking lots of water its an eating system that has left me feeling good (and lean).

It’s also a flexible enough system that if someone brings in Cosco Carrott cake (my drug of choice – one word – sugar!!!) to work on a Tuesday I can swap my Paleo days -enjoy some cake and just eat Paleo on Friday instead.

It won’t work for everyone and there’s lots if other ways of managing your eating out there that work for others but this is a flexible, safe and healthy option that is working well for me.

Today I cleaned the bath

I sat down this morning to write and couldn’t think of what to write about.

So I went and cleaned the bath instead. Then I cleaned the kitchen counters and mopped the kitchen and bathroom floors.

This took me about 20 minutes.

I never spend much more than 20 minutes a day on housework.

But everyday I do something – just 2 or 3 little jobs. I work long days but fitting 20 minutes in is doable. Mentally it barely feels like housework.

Dirt doesn’t build up because I keep on top of it.

I don’t have to spend hours on my day off cleaning from top to bottom.

Your training can be viewed much the same.

If you move in some way everyday you don’t need to spend hours and hours in the gym.

20-30 minutes regularly week in week out will keep you healthy, happy and keep you in shape without taking over your life.

3-4 days a week I either go to my work gym or run on my lunch break. Thirty minutes. Short, simple, intense – fits it nicely with the rest if my day.

Compliment rather than complicate your life -whether training or cleaning!

Intermittent Fasting and Me

Earlier this year I tried IM Fasting.

When I first heard about it towards the end of last year it sounded like the most bonkers idea ever.

Only eat for 8 hours a day.

Like seriously- how are you supposed to do that!?

But I am strongly of the opinion that you can’t say something doesn’t work for you if you haven’t given it a go. I also know people who do it and it works for them.

So for two months earlier this year I experimented with IM Fasting.

Quick summary in case you aren’t familiar with the concept:

You eat for an 8 hour window each day. That could be 10.00-18.00 / 12.00-20.00 / 8.00-16.00 or any 8 hours to suit your day.
Then you fast for the other 16 hours.
You eat normally – no other gimmicks
You eat the same number of calories you need to eat as per any normal healthy eating plan just in a shorter window
Whilst fasting you drink water and black coffee
Some people suggest adding coconut oil to this (some say this means it’s not fasting!)

Day 1 was hard. I decided to do 12.00 to 20.00. After teaching spin at 7.00 waiting another 5 hours to teach was torture. This slowly subsided over the next few days and my body got used to functioning in hanger mode.

I experimented with my windows and found different slots worked better on different days depending on my schedule.

Evenings were tough- once I got home I wanted to eat. On some levels IM fasting was good for this as it stopped me eating just because I was sat on the sofa. On other levels it was a mild form of torture.

I tend to teach both first thing in the morning and also last thing in the evening with an office job in between so my days are long and moving for 16 hours a day on 8 hours of eating took its toll.

I’ll be honest – a large amount of this toll was mental. There were days I would have felt so much happier if I’d have eaten and by sticking to my plan I actually made a bad mood worse.

PMT symptoms were timed by ten!

I’m active and my TDDE is pretty high. I struggled on a lot of days to hit my calorie target.

If I ‘broke’ my fast I felt guilty- guilt is never great for the mindset.

I did find I could eat more carbs and fatty food with less effect on my weight.

I discovered I like coconut oil in black coffee.

I realised I won’t die if I don’t eat for half an hour (always a worry previously).

But ultimately, I realised for a happy headspace I need to eat when my body tells me it needs to eat.

So after a couple of months I decided to stop, take another look at my eating habits and find a system that worked better for me.

Upshot- IM Fasting is (in my unqualified opinion) safe and works for some people. If it works for you that’s great and I wouldn’t dissuade people from trying it. For me and my schedule I need the flexibility to eat when I want and find the restrictions of a feeding window negatively affect my mood.

I’d love to hear other people’s experiences with this method of eating.

Feel the Fear and Do It Anyway

On Sunday I travelled down to London to do my Aim 1 (Advanced Instructor Module) in Sh’bam.

Now I can’t dance. I closely resemble a plank of wood attempting to move to the beat (I can hear what I’m supposed to be doing and when, I just struggle to make my body do it when it comes to dancing). So whilst I’ve done the equivalent courses already in Body Pump, Body Combat, CX Worx and GRIT and also my Aim 2 in Body Pump so knew what was coming, I was really really (really really really) nervous about this one.

Added to this, for personal reasons, I wasn’t in the best head space when Sunday arrived and my confidence and concentration was at an all time low.

I won’t go into the ins and outs of what you do on an Aim but in addition to teaching and getting feedback on this particular course you also learn about (and try) various different types of dance, which- in my case- meant spending the whole day trying things I’d never tried before (ballet, contemporary, Jazz…).

I will start by confirming that, as anyone who has ever met me would expect, I did not excel in any of the movements tried. I also managed to completely forget the choreography for my track about 10 seconds in the second time I taught and pretty much fell to pieces.

I spent much of the day feeling really quite uncomfortable.

But I’m glad I did it.

We all like doing things we are good at. We never mind trying things when we are confident they are going to go really well. That’s fine because even if you’re good at something, going on courses such as these and getting feedback can still improve you.

But although I was by far the least able person in the room on this occasion it was probably one of the most valuable Aims I’ve done. Regular readers will know I hate cheesey phrases like ‘step out of your comfort zone’ but on this occasion, this is what I was forced to do. Not just occasionally but for 9 hours straight! I gave so many things a go that just didn’t feel natural or comfortable or easy- and when my attempts went wrong I tried my best to laugh it off.

I will never be a ballerina but learning how to do things that scare you is a skill that can help you in all aspects of your life, not just the gym.

So if you think your rubbish at squats and so fear approaching the squat rack just go and do it. You might still be a bit rubbish afterwards but you’ll be giving yourself a chance to improve at the same time as reducing the mental block surrounding it.

If you want to learn to do a handstand, sod what people think and just start practicing – the worry about what you will look like is normally a lot worse than any kind of response you might actually receive.

I’ll sign off by saying a massive thank you to Laura Turner for putting up with me the whole day and not laughing at my attempts to dance and also all the other Sh’bammers for their encouragement and advice!

Possibly the most girlie blog post I will ever write

Most days I train three times a day: before work, lunchtime and after work. This means twice a day I shower and get ready for work in a gym changing room. I normally have 10- 20 minutes do do this so I’m pretty used to getting dressed fast (and I’m probably at the low maintenance end of low maintenance to be honest – if you’ve met me you have probably seen me without make up on and almost definitely on a day when I haven’t brushed my hair).

So when someone said they couldn’t train at lunchtime because they wouldn’t have time to shower etc. afterwards it got me thinking who else is put off by this and I decided to list my tips for a quick no frills routine which might help anyone who wants to train around work but is put off by the post sweat grooming issue!

Pack your bag the night before so you know you won’t forget anything. When I forget my bra or one shoe it’s always because I’ve packed in a rush that morning.
Buy a camping towel- a) they are lightweight and fold up small b) They dry quickly and don’t retain water so don’t make your gym bag wet and heavy after use
Pack a wash bag with all the things you will need and it leave in your gym bag at all times – this is less than you think: shower gel (or not – some gyms have those little shower gel dispensers in the showers), shampoo, moisturiser, deodorant, toothbrush and toothpaste – anything else just adds unnecessary time
Minimise your routine as much as you can – quick shower, 2 in 1 shampoo and conditioner – if you have to wash your hair (I’m not so much of a tomboy that I’d go as far as suggesting combined body and hair wash but to be fair it is an option)
Baby oil is great as moisturiser – makes your skin super soft but much quicker than a lotion as you can put it on whilst your skin is still wet
Baby wipes and dry shower gel (it exists- try Boots) are great cheats if you didn’t do too much cardio – you will know if you can get away with this or not on any given day (more often than not the answer is no but they are useful for emergencies none the less)
Dry shampoo is also your friend. As are high pony tails/ the scraped back / Croydon Facelift pony tail.
You actually need to wash your hair less often than you think even after training. Give it twenty minutes and it will dry out and won’t actually smell – I wash my hair maybe 2/3 times a week max.
Don’t waste time doing the towel dance. All women know what the towel dance is and quite frankly it’s a waste of time. A) Nobody is looking at you and b) you normally end up being naked and more exposed for longer whilst trying to put your knickers on balancing on one leg and holding a towel round you than if you just got dressed.
Whilst I’m at it – do not be one of those people who gets dressed in the shower- you will get your clothes wet and you are holding up the people waiting.
Pack clothes which don’t crease – I’m fond of lycra.
If you can get away with not wearing tights you will save at least five minutes- putting on tights when you’ve just exercised is almost as much exercise as taking your sports bra off after a session.
You don’t need to put on lots of makeup after a workout- keep it minimal and take advantage of the natural glow your skin will now have to speed up the process of putting on your make up
Get your eyebrows and eyelashes tinted if having a bare face isn’t an option – this will save valuable drawing on yourself time!
Work out what your gym has in the way of hairdryers – if they have them don’t pack one! I personally don’t blow dry my hair as it dries by itself in about 15 minutes but I’m led to believe that’s not usual.
Do you actually need to straighten your hair?

Getting ready for work is dull and should take as little time as possible anyway – don’t let it stop you from getting a workout in – life is too short.

Note: This is a bit of a blog for the girls really- I’m going to assume most men are pretty much wash and go anyway but if not please re-read the above!

Overtraining

I had my blog post ideas for the week all lined up.

But I’ve changed my mind.

Instead I want to talk about overtraining.

Overtraining is a strange concept- especially if you talk about it to non gym goers. To those who don’t live in gym land – If you are someone who would like to visit the gym regularly but never quite manage to fit it into your routine – the idea that you can train too much is a bit odd. When you first get into training the idea that more and more and more isn’t necessarily better is confusing.

If you train daily (or almost daily) however overtraining is a real thing.

And the problem is you don’t normally realise this until you have overtrained.

Feeling drained, an increasing number of aches and pains, muscle soreness that won’t ease, a drop in performance, insomnia, headaches, irrationally hating everyone around you, irritability, feeling run down or even poorly, losing all motivation to actually train. These are all signs of overtraining.

Overtraining can cause real damage to your body and take a long time to recover from if you push too hard for too long. Once you’ve overtrained once though and are aware of the signs you can be smarter about spotting it early and acting before you are hit by lots of negative effects.

If you’re really smart you’ll cycle your training so you have periods of intense work followed by lighter weeks, with different focuses so the body can recover. This will reduce the risk of overtraining and allow you to get better results.

Even if you do this however sometimes you will still hit a wall. Just out of nowhere. When you do you need to listen to your body and adjust your routine and recover. This might mean adjusting your goals a little but will also mean you can continue to improve rather than stagnating and becoming the grumpiest person in existence.

I have just had a couple of light / deload weeks. I’ve been learning new choreography for classes and this and all the associated adrenaline rushes take it out of you so my own training has been deliberately lighter. I’d dipped a bit but thought I’d recovered well.

Despite this on Monday when I almost burst into tears for reasons known only to my hormones (and possibly related to severe tiredness caused by a day of 9.5 hours in an office, a spin class, a Body Pump class, a HIIT class and a 4.5km run) I knew I was possibly at the point of having over trained. When people start asking if you are being irrational again and when you’ve eaten 3 slices of chocolate cake in one day, that’s also another clue that perhaps you need a break!

So I’ve pulled back a bit for a few days. I’ve taught my classes and done some light stuff in the gym just to keep moving but reduced intensity dramatically and have booked Friday off work to have a lie in and just generally slow down the pace. I don’t think I have reached the point of actually having overtrained but I might have physically done a bit too much recently.

I think when people think about overtraining often the question is ‘how do I know if I have’? I’m not an expert but my thought process is if you are questioning whether you have overtrained chances are you have or are seriously close to it.

Caring less about labels and symptoms and just listening to your body and reacting to what you feel can make a world of difference in staying physically and mentally well.

What I did for Lunch Today

Well obviously I went to the gym. This blog is about the gym so I was hardly likely to be writing about anything else!

I like using my lunch times for a workout. I’m lucky to have a basic gym onsite at work so I can do some form of training instead of just sitting on my bum and eating cake. Sometimes I’ll go for a run instead, and today I was tempted because we are having the first nice weather in months but in the end I decided to train inside.

This was largely as I’ve had a tough week mentally. Work has been stressful, learning new Les Mills stuff has drained me and time wise I’ve been limited and so I have got to Thursday without having done a single workout (I’ve taught 8 classes but no actual ‘me’ training to speak of) so I felt I needed to do a decent weights based session to avoid falling into a slump and went in with just the intention of getting myself moving again.

I had 45 minutes – this is what I did:

Alt Lunges 10/8/6/4/2/15/15- two 12kg dumbbells.

I hate lunges – I suspect I have at some point in the past broken my left toe and so the range of movement in it is poor and I struggle with range on that side.

Then

12 Cleans

9 Rows

6 Cleans

3 Push Press

X 10 sets with 60 seconds rest between sets – 25kg bar

This was a forearm killer. Although it wasn’t a heavy bar the sheer number of reps (180 cleans, 90 rows and 30 push press) took me to the point of fatigue and by the end of the session I was sweating without doing a single second of cardio.

Now I’ve got a proper workout in this week I feel so much better. It’s made me want to eat better today compared to the last couple of days and coupled with the weather I feel so much more brighter an positive.

Life lesson- if you are feeling a bit rubbish getting moving (and by moving I mean whatever type of activity you enjoy and will make you feel good) and eating some decent food is a great way to start making yourself feel better.

*Workout designed by Ricky Long @rickylong42