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WHAT’S THE BEST WORKOUT FOR WEIGHT LOSS

Posted on Jul 22, 2019 to Public


For me the best workout for weight loss is HIIT (High Intensity Interval Training). Anything that gives you the EPOC (excessive post exercise oxygen consumption) effect is just brilliant. Remember the more oxygen in your body when you’ve finished your workout equals more energy and more calories being burnt. The harder you work, the better the results.

HIIT can be incorporated into so many fitness genres. When people hear the word HIIT they automatically think jumping around, burpee’s etc,etc. Although I love this type of workout and the results my team get from it, I also love mixing it up.

HIIT can be Incorporated:-

*Treadmill

*Bike

*Weights

*Stair Master

to name a few.

It’s a brilliant way to get the most out your training and those of you that are part of team ‘Tim in The Gym’ know the results we get from constantly mixing things up. The secret to success is having the right team behind you, the right knowledge, hard work, and keeping each session fresh.

How Do I Do HIIT:-

HiIIT is Interval training. Set a timer say for 30 seconds work, 30 seconds rest. You then give it every thing you got for 30 seconds, then rest for 30 seconds. The beauty about this you can change the times to your fitness levels, so if you need 40 seconds rest, set the timer for that time.

Doing HIIT On Your Own:-

Most people find it very hard to push themselves to the limit by themselves. It takes a special kind of person to take themselves out the comfort zone. Remember, nothing grows in the comfort zone, so you’re going to have to give it everything you’ve got for the best results. This is why working with a personal trainer is worth its weight in gold. Yes it is an investment, but really, are you not worth that investment. We spend money on cars, luxuries, gadgets but very rarely on ourselves.

Here at www.fit247personal.training we offer elite personal training and also group HIIT classes. We’re an awesome team that gets results.




ARE YOUR ARMS YOUR WORST ENEMY?

Posted on Jul 18, 2019 to Public


Are you arms your worst enemy when you run? If you haven't been taught correctly, then probably yes. When we start running we want to be moving forward as efficiently as possible. We want to be running with everything facing and moving forward. 

If I had a pound for every runner I saw basically hurting themselves with every arm swing I would be a wealthy man. Sadly, even some runners that have had my tuition still run with a debilitating arm swing. Why? Because bad habits are hard to break and it's easier to carry on how you are then practice the change. 

Every run you go out on should be a training session. Just don't focus on speed and distance. I very rarely hear runners at the end of a run say, that was a great run, I focused on technique, posture, and a breathing exercise. Nope, they're more focused on how fast and how far. Basically the same run they have been doing for weeks.

I don't want to go into distance and speed in this article, but the chances are you will start to get niggly injuries pretty quickly training only on speed and distance, and not technique and posture. Having said that if arms are used properly they will propel you forward and give you good run times and distance. Used incorrectly, they will put the brakes on with every step you take and could leave you in a world of hurt. 

'Arm efficiency' 

You arms should go backwards till they reach their natural point of recoil. On the forward movement your elbows should not come in front of your torso and be as wide as your body frame. Your hands should be around the same height as your hips. 

The "only time" your elbows should ever come in front of your torso is when you push up hills. Again your arms should still be as wide as your body frame. This will keep your lungs open and make breathing easier. 

'Arm don'ts and why'

Your arms and legs are connected. When your arms are moving correctly with a nice recoil movement and your elbows aren't coming right out the front of your torso, your legs will follow suit. You will find it easy to land your feet correctly and also keep a quick cadence. When you over use your arms and the elbows come in front of your torso you will tend to over stride, heel strike and your cadence will slow right down. Your arms will then tend to cross in front of your body. This is when it becomes a massive no, no. This is when things start to go wrong. This is when injuries will start to raise their ugly heads. 

Why? 

OK let's get down to it. When your arms cross in front of your chest you are basically reducing the capacity of your lungs, so making it harder to breath. With your arms swinging across your chest your shoulders that should be relaxed and facing forward will now start to rotate inwards. This momentum will then start to rotate the hips inwards (causing hip injuries), in turn rotating the knees and ankles inward (causing the dreaded runners knee injury). Basically a whole catalog of running injuries waiting to happen. Now if this wasn't bad enough, you are also putting the breaks on your movement with every step. Instead of a flowing forward momentum you are stopping this by swinging everything side to side. This will make your run harder, breathing harder, pushing longer distances harder, or even worse, stop you running through injuries for good. 

'Arms Check List'

Hands waist height ✔️

Arms / hands body frame wide ✔️

Relaxed shoulders facing forward ✔️

Arms swing back to natural recoil, not forward ✔️

Elbows never come in front of torso (except on upward hills) ✔️

Constantly put this check list into practice on your runs. Especially when you get tired. It's when we get tired that our form and posture starts to suffer. 

This arm technique can be applied to power walking also. It will change your game..........


~ fit247 personal training





BLISTERS AND HOW TO PREVENT THEM

Posted on Jun 24, 2019 to Public


Everyone has enjoyed the pain of blisters at some point in their lives. However, if you suffer from blisters regularly on your walks something is very wrong.

A blister is basically a pocket of fluid that forms when the skin becomes broken. It’s purpose is to protect the tissue beneath, but boy it is so painful to walk through once they’ve formed. It goes without saying that prevention is way better than the cure but we’ll cover both bases anyway. Blisters come from shoes / boots that don’t fit properly or from wet, damp socks, or from debris that may have gotten inside the shoe. So to start, make sure your boots are fitted correctly and that you learn how to tie the laces properly. Learning this will make sure the foot is locked comfortably within the shoe. I can’t stress enough that you shouldn’t buy your boots off the internet. Try them on and get them fitted properly within a shop that knows what they are taking about. Take your time and walk round the shop to make sure you don’t feel any hotspots (hotspot? An area that rubs on the foot) where the boot / shoe may rub. If you feel any kind of discomfort, pass on them. NEVER say well I’ll have to break them in, you don’t and shouldn’t. You spending a lot of money on these boots / shoes so you’ll want them to feel nothing less than awesome on your feet.

Next up are the socks. Avoid cotton socks at all cost. They hold the sweat in around your foot. No only will this make your feet wet but also sweat contains salt which is like sand paper rubbing on your delicate feet. AVOID COTTON SOCKS!! Instead opt for a quality pair of a moisture wicking polyester or wool socks. They may be a little dearer to buy but surely that’s got to be worth it so you’re not crippled on your walk / trek / hike.

OK, last but but not least, be prepared. Always carry blister plasters in your pack. As soon as you feel a hotspot, stop and sort it out by covering it. Do it straight away, not in 20 minutes time when it will be to late. Plasters stick better on warm feet so if yours are cold rub them in your hands to bring their temperature up. The plaster will then hold fast. I would also take a spare pair of socks along. This way if your original ones get wet you can swap them over for a nice dry pair.

Oki Doke, that’s my tips of blister prevention. Now go out and enjoy your walks.


~ Elite Personal Training Bexley - fit247 personal training




HYDRATION AND ELECTROLYTES

Posted on Apr 16, 2019 to Public


WHAT ARE ELECTROLYTES


The most common question I get asked is, what are electrolytes?

The key electrolytes especially for performance are sodium, potassium, calcium and magnesium.


Electrolytes are needed to control all the electrical impulses and stimuli in the body. These are needed for the functioning of the brain, muscles and heart. All things that are pretty important for runners / walkers / keep fitters / gym goers.


‘Daily hydration’

Even just going about your daily business such as working, studying, shopping etc you will be losing electrolytes. Every time you sweat, you’re losing electrolytes from your body. 


‘General symptoms of dehydration’

Being thirsty, headaches, nausea, tired and dizzy, cramping at nights, not running or functioning well on a run, walk or while working out. Basically performance below what you expected or have previously done. 


‘How to find out how much fluid (sweat) you are losing on a run’

This is commonly known as the sweat test. Firstly make sure you are doing this test on a warm day. Try and make it on a day that you have a 45 / 60 minute run scheduled. Weigh yourself before your run, and then as soon as you get back. 

Scale:- 

Any weight loss under 2 1/2 pound you are considered a light / moderate sweater.

Any weight above 3 pounds you are considered a heavy sweater. 

The point of the above sweat test is to allow you to find out how much fluid you are losing and how much you need to take on board during your run. Especially for runs 60 mins or longer. When you weigh yourself after a long run and you come in on point, you know you are getting your water intake right. 


For distance running make sure you included hydration as part of your run training. Train your gut like every other part of your body. Learn how to sip, not gulp whilst you are actually running. (Gulping can lead to ETAP known as the stitch). For those of you half / full marathon and ultra run training make sure you also test foods in the same way. On the day of the race / run make sure bring, and you use the same products that you have been training with. 


‘What's the go to hydration product’

Everyday for the last 3 months I taken two “MyProtein Electrolyte Plus” tablets first thing in the morning and I’ve felt great on them. I used to cramp up with my calves in bed but this hasn’t happened since taken the above tablets. (Fingers crossed this continues)

If I’m doing a long run / cycle event I would also take a water bottle with a flavoured tablet that you mix with water. There are a few on the market so it comes down to personal choice. I use Zero tabs as they taste great.


‘Running with water / fluids’

Try and run with water in a hydration belt or with a hydration back pack. If you don't like this method make sure to run holding two water bottles. One for each hand. I say this as holding one bottle, especially over some distance can, and will make you change your technique, body positioning, fight your efficiency, and can lead to niggly injuries. 


Remember your body is made up of approx 75% water. It won't function at its best without it. 


The link for the tablets is https://www.myprotein.com/sports-nutrition/electrolytes-plus/10529467.html 


Again I don’t get anything for endorsing this product. MyProtien are just a great company that has what I like. The prices are good and get better if you wait for the weekly discount codes they put out. 


Fit247 Personal Training..........




SNACKS FOR ALTITUDE

Posted on Apr 3, 2019 to Public


So you’ve got a trek organised. One thats going to take you up into the clouds to altitudes you’ve never experienced. 

Well here’s a phrase I don’t use to often. “ Comfort Food”. Well yes and no. Yes to the fact you’re going to want to be eating loads of enjoyable tasty treats to help you battle the climb, and no, eating them will actually be helping you out more than what you think.


Tasty:- 

When you climb tasty is going to be good. For one, who doesn’t like tasty, secondly walking at altitude suppresses you appetite. Basically you don’t feel like eating much which in hindsight is not a good thing to happen to you. So, this is where the good old chocolate, tasty cheese, energy/ protein bars, those awesome sugary sports drinks and peanuts come into play. Well who wouldn’t want to scoff on this lot.


Energy drinks and bars:-

These are a must for the obvious. They taste great and well, give you energy. Something that you’re gonna need on an 8 hour accent. However, some energy bars may not agree with your digestive system so make sure you test them out on you training hikes and then if all good take that make of bar with you on your trip. Nothing worse than the sqwists on a group hike in the middle of nowhere.......


Dried fruits, nuts and seeds:- 

I’m adding these to the equation because, hey, they’re tasty, they’re are good for you, but on a more important note they will help to increase our iron intake which will be a real help with acclimatisation. Nuts are also a great energy source and seeds bring in that much needed iron intake.


Water:-

Yep, good ole water. A real must for hydration especially at altitude. We should be taking on board a lot more than normal. This will help so much. If traveling to distant parts of the world make sure you only consume sealed bottles of water, or boil the hell out of it before you drink it.


Chocolate :-

It just taste great, boosts morale and the sugar will supply a ton of short term energy.


Cheese

Really Tim, why cheese. Come on, everyone like cheese, don’t they? OK, maybe not! But I do and it will break up the taste of continuous sweet things, provide a good source of protein and energy plus it will keep you full. 


So there you have it. Food for on the move. The more tastier the delights the better you’ll feel, the more flavour variety the better you’ll feel also, this way you won’t get bored with the same taste the whole trek. 


See ya at the top ⛰ 


’FIT247 Personal Training’




THE BUS STOP GYM

Posted on Mar 2, 2019 to Public


THE BUS STOP GYM

Here's a great way to keep your walks fresh and fun. First step is to forget what others think. It's a major step, but one that will totally liberate you from people that don't matter. The sooner you can do this the happier and fitter you will become both physically and mentally.


I call this walk "The Bus Stop Gym"


OK, start by planning your distance and route. Remember to make this an awesome WalkOut you have to pick up the pace and come out of your comfort zone. There are four drills involved with your walk. 

Each bus stop you pass is a different drill. 

👉🏻 If the bus stop has no shelter or bench or there are people waiting for a bus you increase your pace to just below breaking into a jog for 30 seconds, then come back down to your fast pace walk. 

👉🏻 First sheltered bus stop. Place your hands on the bench, move your feet away from your hands so you body is straight then try and push out 10 press ups. To make them easier, bring your feet closer to your hands. 

👉🏻 Second sheltered bus stop. Show your back to the bench, place your hand onto the bench with fingers face away from your body. Take your feet away from your hands, then bend your arms. This is called the tricep dip. To make them easier bring your feet closer to your hands. Try and do 10 dips. 

👉🏻 Third bus stop. The squat. Stand facing away from the bench. Hold your hands out in front and perform a squat till your bum hits the seat, then stand back up. Try and do 10 squats. 

👉🏻 Remember, if there are people at the bus stop put your pace up to just below jogging speed for 30 seconds. 

👉🏻 Once you've done all the drills, just keep repeating. As you get stronger and fitter add to the 30 seconds or to the 10 reps. 

Now Go Smash It!!

Tim in The Gym




WHEN BUYING RUNNING SHOES

Posted on Feb 19, 2019 to Public


TIPS FOR BUYING RUNNING SHOES


👣 Take some time to read some reviews on the net and familiar yourself with the latest brands on the market. 

👣 Always take the socks you are going to wear for running with you. Don't try on the shoes with tights, pop socks, bare feet etc.

👣 Try on and fully lace both shoes

👣 The shoes should feel comfortable around every part of your foot. Don't think to yourself oh that will stretch with time. 

👣 With shoes done up, the gap between the eyelets should be at least 2 fingers wide. If they are to close you have to much width / volume within the shoe. If they are wider than your 2 fingers you don't have enough width / volume in the shoe. 

👣 You should be able to naturally move your foot inside the shoe. It should not be restricted by the shoe. 

👣 Your toes should have plenty of room to move and wiggle around in the toe box. Height of the shoe at the front should also be taken into account. Try and allow for 0.5 to 1.0 inch of room from your biggest toe to the end of the inside of the shoe. I always recommend going a size bigger for your running shoes. 

👣 Your heels should feel snug in the heel counter. Again feel for rough areas that don't feel right. 

👣 The arch of your foot should sit comfortable. It should not feel like its reshaping your foot. 

👣 Take the shoes off and have a feel inside the shoe for any ruff spots, hard glue spots where the materials have been stitched / placed together. If you feel this in one shoe ask for another pair as this problem may not exist in the different pair. 

👣 Buy shoes for the run training you are intending to do. I.E. road or trail. The soles of these shoes are very different. 

👣 If you have to buy (I don't recommend) orthotics or special insoles for your shoes, make sure they fit and don't make your feet come higher in the shoe so your toes start to rub on the top of the toe box. I would personally avoid these insoles and correct your foot landing through better technique and posture. 

👣 If they don't feel right jog on to the next pair. Don't think, oh they’re cheap they will break in. You will regret it and end up spending more on another pair. 

👣 Ladies, why not try on men's shoes in your size. They may give you a much better fit. There is no harm done in trying. They may not have the bright colours you like, but they may give you that awesome fit you are looking for. 

👣 Remember, your feet are extremely important for running. They will be under constant pressure and be taking a beating. Don't be rushed into a purchase, and don't give them second best. 


"Tim in The Gym"




NIGHT RUNNING

Posted on Feb 17, 2019 to Public



"Night Running this Winter. Road or Trail"

So here are some of my tips for night running. Some are or should be plainly obvious but we will run through them anyway. 

🏃🏼‍♀️Run with a group of you. It's more fun and if you all have lights your run area with be well lit. 

🏃🏻If you can't run in a group make sure someone knows where you're going and when you are expected back. Things can and do go wrong. Take your phone with you and if you're going to do extra miles give that person a quick call to let them know. 

🏃🏼‍♀️ Get lights. Yep some of you will be far to cool for this but sometimes you will just have to be uncool for safety's sake. Head lights are awesome for seeing the road or trails ahead and can save you from face planting. Running with head lamps is a skill and will get easy the more you run with them. So don't be put off after your first run using one. If running on the open roads front and back lights are a must and always run towards the traffic.

🏃🏻 If you are trail running at night it may help you a lot to go over the route during the day first. Find out where all the uneven and rough areas are. Be prepared....

🏃🏼‍♀️ Pay attention to what's directly in front of you. Don't be side tracked by your surroundings. That high paving stone or tree route will be coming up fast 

🏃🏻 Remember to charge your headlight battery. When the evenings get colder batteries lose power quicker and there's nothing worse than being out on the dark roads or trails with no head lamp.

🏃🏼‍♀️ Don't run with music in your ears. If you must turn it right down. Be aware of your surroundings. There are also bone conductor headphones on the market that let you hear you surroundings as well as enjoy your tunes. I use Trekz bone conductor headphones and can recommend them highly. 

🏃🏻 Always carry ID so you can be identified in an emergency, and some cash just in case. You'll be surprised how many people venture out for a run with no money or means of getting home should they get hurt or stranded.

Head Lamps

"What you want from a head light as a runner"

1:- Look for the lightest unit. 

2:- Look for one that is bright and will perform well in the dark. I.E. you want the brightest / most powerful you can afford. It's worth pushing the boat out if you want to do a lot of night running.

3:- Make sure it's reliable. Do research. Check the web for the best reviews. Ask running colleagues.

Conditions

Depending on your run and distance you are running the weather in the evening can change dramatically. In the trails it can get cold pretty quickly and on both trail and pavement rain can hit at anytime, so always pack that light weight waterproof jacket. 

These are just a few things that I go through when running at night. I always take a running backpack as I feel I need to carry more stuff with me. Please scroll done our page a see our blog on trail running for some of the safety equipment you may want to carry with. 

Having said all this. It really does depend on your run training. If you're just running round the block you won't need half of the stuff mentioned. You will want to be bright and seen. However, if your are stepping up you training plan take note of the above. 

Happy running...........

Tim in The Gym





IS YOUR BREATHING LETTING YOUR RUN DOWN

Posted on Dec 7, 2018 to Public


Breathing is a question I get ask a lot about. People will give you thousands of weird and wonderful suggestions, some of which may be good, some of which are just plain stupid. I have tried loads of these suggestions and ideas, been on endurance courses that explain it all in fine detail. This is what I have taken from the experts and tweaked it with what worked for me. I have passed this information onto 100's of runners I have taught over the past 2 years with great success. 

When running breathe how you would normally breathe. If it's in through the nose out through the mouth that's great. If like me it's in through the mouth and out through the mouth that's fine to. 

When you start running breathing always seems difficult. This can also be said to people who are experienced runners. Breathing is usually laboured whilst the body warms up and prepares its self. It's usually not until I've run at least a mile that I start to get comfortable. I carry on with my run until this time because I know my breathing is going to get better, I know this through previous run experience. People who are just starting on their running journeys don't know that this relief is just round the next corner, so usually break into a walk earlier than they really have to. 

To make breathing easier for you I have devised and always teach my clients the "Breath Reset" 

"Breath Reset"

Use the following technique in the early stages of your run, mid way through your run, after a big hill, or just as a pick me up to take your mind of the running for a few seconds. 

Here are my two stages of the "Breath Reset". 

'The 4 step cycle' (usually performed at the early stages of my run)

This is basically 4 short breaths in (usually as each foot lands) and 4 short breaths out (again when each foot lands). I usually do this 4 times. This is then followed by a big breath in (deep and low enough to feel the diaphragm expand) which is then forced out through the mouth under pressure. I would normally do this a couple of times. 

This is the 'Breath Reset' 

For the rest of you run, you want to avoid quick shallow breaths. Try and practice deep breathing. Concentrate on trying to achieve this for two reasons. One, it will take your mind of the running as you practice the technique, and two, deep breathing will help you run longer, more efficiently, get more oxygen floating around your body and muscles which is always going to be a good thing. 

The "Breath Reset" is one of the things you should be doing on some of your training runs. Not just seeing how far you can go, in what time. Putting these little things into your run will improve your run pace, distance and times, so work on them. 

Remember, if you train the same, you will remain the same. 


Tim in The Gym





FINDING MENTAL MOTIVATION WHEN RUNNING

Posted on Dec 2, 2018 to Public

"


Searching for that Mental Motivation"

There's a saying that when your brain tells you you've had enough and want to stop running, you've only really reached 40% of what you are capable of. 

When you know you can run a certain distance but still find it hard to maintain the motivation to cover this distance I hope the following will help your mindset. 

"The Rule of 5"

The rule of 5 works with any distance you are training for or completing in. For an example we will start with the most popular distance in running, the 5K.

📍Rule 1 (1st Kilometre) You've just gotta grit your teeth and get it done.

📍Rule 2 (2nd Kilometre) You've gained the experience from the first kilometre so you know what's coming and what to expect. You just know it's going to hurt. 

📍Rule 3 (3rd Kilometre) This is the worst one. It's going to be horrible, plain and simple. For this kilometre you are really going to have to focus.

📍Rule 4 (4th Kilometre) This is one of my favourites. Set your mind to thinking, once I've done this, I've only got one more to do.

📍Rule 5 (5th Kilometre) You should now be thinking I've only got one more to do. Everyone can do that one more, the last one.

"Know Your Why"

This will really help you with your motivation, training and races. You've got to know your why. Why did I start running. Why did I enter this race. It could be you wanted to improve your health. Change you lifestyle. Wanted to set an example to your children. You are running for charity to help a loved one. Everyone who starts running usually has a why. Focus on it!!

"External Focusing"

External focusing is all about focusing on things outside of your body. It's about moving away from the discomfort you are feeling inside. Start to take on board your surroundings. Enjoy the scenery, checkout the traffic or wildlife. Checkout the houses and their gardens. Think about a shopping list you have to put together. That holiday you're booking or have just enjoyed. The brain is a powerful thing and is programmed to defend your body, so the more you can take it away from its prime function the better your running journey is going your be. 

"Other Ways To Shift Focus"

A lot of people listen to music to push them through their training, but as I found out on my running journey it can start to get a bit boring. Use your time wisely. 'Run and Educate' yep that's right. Why not learn a new language, listen to podcasts on your favourite subjects. Audio books on courses you are studying are another way to keep focused. 

I hope you find the above helpful. It's all been tried and tested by myself and many other runners around the world. 


Tim in The Gym