Featured Stories
The kettle bell swing
 

Train like a pro

Imagine training as part of a real squad, just think about those body and mind benefits. We sat down with Team Ford EcoBoost riders Sophie Fennell, Julie Erskine, Nikki Juniper and Charlotte Broughton to find out about their goals and gains.How does training as part of the team help your training? Sophie: ‘I think you benefit a lot from training with others especially on the road because it allows you to understand how other riders ride. It develops your own skills as you pick up techniques from the other riders; it both pushes and motivates you; and it allows less experienced riders to gain experience from those with more.’What’s the best piece of advice you can give to women who are inspired to get into cycling now? Julie: ‘Invest in a decent pair of cycling shorts.  Lots of women are put off when it gets sore and uncomfortable sitting in the saddle, so a good pair of cycling shorts is key! Don’t worry about how far or how fast you go, just go for it and have fun!’ What do you enjoy the most about training/racing? Nikki: ‘I love the feeling when I’m finished that I’ve pushed myself as hard as I can.  I just love riding my bike and in a sick kind of way I love the pain it inflicts on my body because then I know that I’ve given everything I possibly can.’ When it comes to race nutrition, what really counts for you? Julie: ‘Team Ford EcoBoost are really lucky to have HIGH5 as our nutrition sponsor this season. I love its EnergySource 4:1 drink especially for back-to-back races or hard blocks of training. It has whey protein and carbohydrate in it so as well as providing you with energy to keep going, it also helps to start your recovery process.’What’s the best advice you’ve ever received when it comes to training? Charlotte: ‘If your body starts giving you red flags, address them. Now I’m older and understand my body better it keeps me healthy and my training consistent.’ What drives you to train, other than winning? Nikki: ‘I’m not just training for myself now, I’m training for the team and the fear of failure that if I don’t train then I won’t back up all the hard work the girls do for me.’Essential kit picks ► Giant Envie Advanced Pro bike, £3,299, echeloncycles.co.uk► Kask Bambino TT Helmet, £299, echeloncycles.co.uk► Kalas LADY A-5 Titan X6  cycling Shorts, £65, kalas.co.uk► HIGH5 EnergySource 4:1, from £16.99, highfive.co.ukFor more information on cars in the Ford EcoBoost range, visit ford.co.uk/ecoboostAnd find the Team on Facebook and Twitter.

Eating for Distance

A good training regime is, of course, essential for distance running.  But for real success on the endurance front, it is important to give your nutrition a long hard look. The longer you run, the more fuel your body needs. As a general rule, if you exercise at intensity beyond one-and-a-half hours, your body needs to replenish carbohydrates and electrolytes to maintain performance, says nutritionist Sarah OíNeill (sarahoneill.co.uk). And if you don't consume the extra salt and sugar your body craves, you're more susceptible to dehydration. Plus, without additional fuel, your body can start to break down lean tissue.Your body burns fat more efficiently as a fuel in the presence of glucose, but otherwise, when your glycogen stores become depleted, your body turns to muscle as its next choice, which is obviously counterproductive and not the desired outcome of training, adds Sarah. Paying close attention to timing will also help you get the most out of each and every training session. You need to know what to eat and when, so weíve put together an easy-to-follow guide with some simple recipes for you to try. Performance-boosting eats2 hours beforeEat this: Grilled salmon with quinoa. This provides a good ratio of protein, carbs and healthy fats to help sustain energy for gruelling long runs. Avoid this: Lentils and beans. These can be difficult to digest and may bring on cramps during training. Save legume-based meals for in between training sessions instead.Star recipe: Turkey meatballs with brown riceMix together 100g lean turkey mince, 1 chopped onion, 1 crushed garlic clove, 1tsp tomato purée andshape into balls. Dip into a beaten egg and roll in breadcrumbs. Place on an ovenproof tray witha spoonful of coconut oil and bake for 25 minutes at 180°C/350°F/Gas Mark 4. Serve on a bed of brown rice. 1 hour beforeEat this: A light snack combining easy to digest carbs and a small portion of protein. Good options include a banana topped with nut butter or cheese on wholemeal toast.Avoid this: Gas-producing fruits like peaches, apple and pear will leave you feeling uncomfortable and bloated prior to training.Star recipe: Homemade granola barsCombine the following ingredients: 200g oats, 100g flaxseeds, 50g raisins, 50g dried cranberries, 100g mixed seeds, 2tbsp almond butter, 1 pinch ground cinnamon and a generous drizzle of maple syrup. Neatly spoon into an ovenproof tin and bake for 25 mins at 170°C/325°F/Gas Mark 3 or until lightly browned. Allow to cool and then cut into bars. 15 minutes beforeEat this: A small helping of easily digestible carbohydrates will help to supercharge energy levels and counteractfatigue. Excellent choices include a couple of oatcakes, half a banana or a few pieces of dried fruit.Avoid this: Huge servings of food, especially complex carbs, protein-rich, fibrous or fatty foods, as these will take longer to digest, bring on a stitch and may make you need the toilet while running! Star recipe: Oat and raisin cookiesMix together 1 beaten egg, 70g plain flour, 150g oats, 100g caster sugar, 1 pinch cinnamon and 100g raisins. Roll into balls and place on an ovenproof tray.Bake for 15 minutes at 180°C/350°F/Gas Mark 4. Post-run recipesIf you don’t eat the right food after your run, fatigue and headaches can set in, making you feel sluggishfor hours or even days afterwards. To offset the effects, a combination of carbs (to replenish glycogen stores) and protein (to rebuild lean muscle tissue) eaten within 30 minutes is the best choice. Try these simple recipes to get back on your feet after a hardcore training session:1 Choco-fruity smoothieBlend together the following ingredients:1 small pot of Greek yoghurt1 bananaHandful of frozen berries (blueberries, strawberries)250ml semi skimmed milk 1tsp cocoa powder1 pinch cinnamon2 Cajun chicken sandwichSprinkle 1 chicken breast with Cajun seasoning and grill. Once cooked, cut into small pieces. Spread two slices toasted wholemeal bread with 1tbsp crème fraîche, and top with the chicken breast pieces. Add 1 chopped tomato, mixed salad leaves and a squeeze of lemon. 3 Salmon and veggie pastaPlace a salmon fillet on a piece of foil with 4 cherry tomatoes and half a sliced yellowpepper. Season with mixed herbs and place in the oven at 180°C/350°F/Gas Mark 4for 15-20 minutes. Cook 60g wholewheat pasta, drain.Flake the salmon into the drained pasta and add the remaining ingredients. Stir in 1tbsp crème fraîche and the juice of half a lemon and a few shavings of Parmesan. Injury prevention foodsKeep your body in tip-top condition with these healthy bites1 Kiwi fruitYour body needs vitamin C to make collagen, a protein that gives connective tissue its strength. Load up on kiwis to make sure your body has the required levels of vitamin C it needs. 2 CheeseNibbling on cheese will provide your body with calcium, an important mineral that helps to keep bones healthy. 3 CarrotsCarrots are a rich source of vitamin A, a nutrient needed to speed up wound healing by helping cells to reproduce properly. Finally, here are some tips on how to get in great shape with these simple strategies1 One size doesn’t fit all There’s a wide range of sports nutrition products available on the market, but sometimes you haveto try different things out to see what suits you best. ‘We all have slightly different digestive systems and responses to sports drinks, gels and protein shakes,’ says Sarah. 2 Ditch the boozeEndurance training places a huge stress on your body, which means you really need to load up on extra nutrients. So, while a glass of wine (or two) might seem like it hits the spot after a long training session,it won’t do your nutrient levels any good. Unfortunately, alcohol depletes the body of vitamins and minerals, slowing down performance and making you more susceptible to illness. So keep drinking to a minimum (no more than two alcoholic drinks (per week) or, better still, cut out booze completely in the run-up to a marathon. 3 Don’t bingeIt’s tempting to reward yourself with food after completing a long run, but if you overeat junk post-run you’ll just gain weight. ‘You may burn 2,000 calories, but it’s still easier to replace these calories than burn them! It’s important to eat the “right” things, such as a range of fruit and veg, healthy fats and lean proteins to help provide the range of nutrients your working body requires,’ says Sarah. 

Get £10 OFF our 12-Week Body Plan!

Your summer body just got a whole lot closer with our epic Body PlanTo celebrate pay day (wow, it's been a long month!) we're giving you an awesome £10 off our Body Plan, making it only £14.99! Use WFJULYPAYDAY at checkout - you're welcome!So, what are you waiting for? Read on to find out more about our plan and buy yours now...PT and Instagram star @EmFurey has developed 12 weeks of awesome workouts that will get you in great shape and leave you feeling stronger, fitter and more confident and looking fierce. Combined with the seriously tasty and healthy mix and match eating plan from our nutritionist and foodie experts and you’ll be well on your way to the best summer ever!So, if you want to feel amazing buy the plan now it's a steal at only £24.99 for 12 weeks of hard-hitting workouts and delicious healthy recipes! Below are just a few of the great comments we’ve received about the plan, plus a seriously fab review pitching the plan up there above Kayla’s. So, what are you waiting for - get your beach body started now and buy the plan here.I honestly LOVE THIS PLAN. I used to feel so confused as what to do at the gym. Should I do HIIT? Should I lift heavy? I started to hate the gym (SO unlike me) and often left feeling like I shouldn’t have even bothered going. But Emily’s plans are amazing. They combine strength and HIIT training. It’s all planned out for you. She leaves space to CREATE YOUR OWN GOALS based on strength rather than aesthetics – IT’S SO POSITIVE! I love it!10/10 GeorginaSuper easy to download! Not too much information is thrown at you! EASY AND AFFORDABLE RECIPES that people can have time to cook and prepare! EASILY LAID OUT AND REALLY LIKE THE STYLE!9/10 SaffronI found it EASIER TO STICK TO THAN OTHER PROGRAMS
 BUT STILL TOUGH! It’s easy to fit into your schedule and builds up strength progressively.10/10 Sandrine

Conquer the FitBit Fifty Endurance Challenge!

If you're an amateur athlete but love to push your body to the very limit, you need to head to Buckingham Palace for the start of the Fitbit Fifty Endurance Challenge.The sporting event takes place between Friday 30th September and Sunday 2nd October, where two teams of six people will attempt to run from Buckingham Palace to Edinburgh Castle and back - within fifty hours.The challenge starts with a 10K run from Buckingham Palace to the Queen Elizabeth Olympic Park. The two teams will then tackle the cycling legs in a two-up time trial format, with pairs of riders swapping every hour as they journey north through the English countryside.There’s a break from the saddle near Doncaster for the second 10K run, then it’s back on the bikes all the way to Edinburgh, passing through the Yorkshire Dales, the Pennines and Northumberland fells. Teams travel the final 5km to Edinburgh Castle on foot, before retracing the route back to Buckingham Palace.Bear in mind that this challenge is no easy feat, and will require all of your endurance. The organisers estimate that the whole challenge will ‘demand up to 16 hours’’ cycling per person, and let’s not forget the 50km of running. It will push you to your very limit, as you'' be performing at full throttle for at least two days.Organised by Human Race, it's an all-expenses paid event that gives you the chance to be part of a challenge that has never previously been attempted. The organisers have said, ‘This challenege is ideally suited to men and women with Ironman, ultra-running or long-distance sportive experience and with the drive to test themselves in a challenge unlike any other.’ However, they add that anyone is welcome if they believe that they can do it.In return for participating in this tough trial, you will receive a variety of top quality sports goods from Coach and Fitbit, including a Fitbit Surge sports watch (£200) with built-in GPS, a set of Fitbit Aria WiFi-enabled smart scales (£100), branded racing kit. On top of this, the competition will provide you with accommodation in London, travel and meals – which have been nutritionally tailored for performance. You will also have the opportunity to receive some exclusive training plans and advice from experts including former Olympian and sports scientist Greg Whyte.So let's get this straight - you can enter for free, receive a prize that's worth thousands of pounds, and also take part in a challenge that has never been completed before. Where can we sign up?If this sounds like something that you want to try, head here to Coach magazine and fill in the online form before Monday, 8th August to be considered for the challenge.

Healthy on a budget!

Fancy gyms and high-end fitness wear are awesome. Who doesn’t love to browse the fancy pants on the Lucas Hugh website or get their sweat on at Barry’s Bootcamp? But splashing the cash is in no way essential for healthy living or a hot bod. Don’t get us wrong we all love saving up for that must-have gym bag or splashing out on a pre-hol delivery diet, but your every day healthy regime needn’t come with a high price tag.Don’t believe us? This issue we’ve made it our mission to get you the best results, with the minimum spend. And it’s not as hard as you might think! But first you have to get in the right mindset! Get started with our top tips:Be inventive Sometimes being healthy on a budget means you have to think outside the box. For example, eating lots of veggies is key to a healthy diet – but if you pick frozen over fresh (which are equally as nutritious) you’ll save a packet. And if the cost of a gym is crippling you, take your workouts outside instead. You’ll have to use your imagination a bit, but a park can provide a great workout – you can use steps and benches for jump squats, Bulgarian split squats or tricep dips; do mini sprints up any inclines; use playground equipment to do pull-ups; and let’s face it, you can do burpees anywhere!2 Be preparedOne of the essential aspects of getting in shape on a budget is – as the Scouts would no-doubt agree – being prepared. We’re talking making healthy lunches at home rather than buying them; making and carrying your own healthy snacks; always bringing your own water bottle and having a fun fitness schedule so you don’t lose interest and head back to the gym.3 Do your researchHalf the battle, when trying to keep costs down, is being well informed. So in this special we’re aiming to do just that, giving you all the tips and tricks you need to smash those goals with minimal outlay. But it’s worth doing your own research too. Check out cheap fitness options in your local area like free run clubs; hunt down bargain bulk-buy shops; suss out which friends you can persuade to do park workouts, home workouts and runs with you; and check out healthy food bloggers for some free foodie inspo.4 If, thenHaving a plan for any unexpected scenarios is also key. For example if rain means my park workout is off then I’ll do an online workout at home instead; or if my friend fancies a meal out after our workout then I’ll invite them round for a healthy meal at mine instead of spending money on an unhealthy night out – that’s a double win! It’s a strategy top psychologist Walter Mischel recommends in his book The Marshmallow Test and it’s a great option for helping you stick to your healthy exercise and nutrition regimes when circumstances change unexpectedly.5 Go onlineOne of the best things about the internet is that it gives you so much access to free information and inspiration. Who needs to splash out on a new cookbook when the internet is awash with healthy food bloggers sharing their amazing recipes? We love naturallysassy.co.uk! And, if paying for a PT is way out of your budget right now, why not sign up to one of the awesome free fitness providers online? Fitnessblender.com and Carly’s Rowena’s YouTube channel have some great options – and they’re completely free! And if you’re looking for food/fitness or just general healthy living inspo, instagram and twitter are packed with fit bods looking to share their top tips – we love Helle Hammonds on Instagram and @LottieLMurphy, @TaraStiles and @CatMeffan on Twitter. 

No limits with Nike

What do you get when you throw together a bunch of world-class athletes, American TV star Bobby Cannavale and Nike’s latest creation, the Volt+?Nike's new Unlimited Future film applauds the perseverance of the world’s greatest athletes and underscores a summer of sport with its Unlimited Campaign. Created by Wieden+Kennedy - the same people who brought you the global hit Da Ding - the Unlimited Future film brings further into the spotlight the brand's recent series of athlete-focused short films and encourages everyone to embrace an 'unlimited' mindset. If you need inspiration, you're going to find it here.The short film showcases athletes whose faces we're sure you'll recognise represented as their newborn self, listening inside their crib to the wise words preached by Bobby Cannavale. If Neymar Jr, Serena Williams, LeBron James, Mo Farah and Zhou Qi aren't superstar status enough to persuade you to watch the film, we don't know who is. The film emphasises Nike’s mission statement in believing that 'the road to greatness is a long one, made up of staunch determination, inevitable struggles and hard-won triumphs.’ We couldn't agree more.An Unlimited Future film follows up from the tremendous carnival-style street bash Nike threw recently, whereby all of the brand's top GB athletes paraded the streets of London. British national treasures Mo Farah, Katarina Johnson-Thompson and Dina Asher-Smith were just a few of the sporting stars who helped to kick off the movement, marching in style down Regent Street in their Nike Volt+ trainers. The impromptu carnival of athletes and Nike revellers culminated in a manifesto from Alfie Allen and Mo Farah inspiring the crowds on unlocking their potential.If you feel like you've already missed out on all the fun, don't worry. Nike will be unlocking experiences from 4-18 August, so watch this space.For more information, head to nike.com/justdoit

Do it like a Pro

1 Roll with the punchesTrain2WinIf you’re up for trying something different from your ordinary gym workout while taking things to the next level, then it’s worth checking out boxing programme Train2Win. Brought to you by strength and conditioning coach Dan Lawrence and British boxing champ George Groves, the detailed 10-week programme is designed to improve strength and mobility across all levels. There are three levels to choose from – beginner, intermediate and advanced – so whether you’re looking for a fun but structured method of training or you’re keen to brush up on your boxing skills, rest assured that you’ll be challenged throughout the course. The 10 weeks are broken down into four ‘blocks’ to focus on a particular area of fitness: two weeks of general prep, four weeks of strength, two weeks of speed and strength, and two weeks of speed and endurance. Channel your inner Pacquiao!£125, train2winboxing.com2 Hit the streetsRunFitKeen runner? Tighten up your technique with RunFit, an exercise programme designed by leading sports physiotherapist Neil Maclean-Martin. As a competitor and experienced physiotherapist to many elite trail runners, Maclean-Martin offers a programme that identifies imbalances, improves strength and technique and helps to prevent injuries. RunFit focuses on the details of your form and technique but in a simple, digestible way; the programme is broken down into eight sub-sections, which are grouped into three parts – Screening, Prehabilitation and Core work, Track Drills and Extras (steps, sand and barefoot running) – with videos to accompany each stage. There are also progress sheets that you can downloadto keep track of your improvements. So whether you go on regular jogs or you’re training for a marathon, RunFit’s exercises and drills will have you running more effectively for a new PB every time. £9.99, befitapps.com/runfit3 Join Team GBFitness First ProAthlete Version 4What better motivation to perform as well as an athlete than to do a class designed by Team GB themselves? Fitness First Pro Athlete isan intense 40-minute full-body workout class designed to push you to the absolute limit. The class focuses on five key fitness disciplines that all athletes require: speed, endurance, power, agility and strength. These are doled out in three phases: training, competition and teamwork, working together to achieve the best possible results. Want to be a pro? Then prepare to think, train and sweat like one!Membership applies, fitnessfirst.co.uk4 Jump!Les Mills Body Attack The 55-minute Body Attack class combines athletic aerobic movements with strengthand stability exercises to get you burning an average of 735 calories per session. Inspired by athletic training programmes,the workout aims to improve your speed, fitness, strength and agility. How? A warm-up of simple aerobic moves is followed by two high energy peaks then conditioning for the upper then lower body. Get involved!Classes in gyms nationwide, lesmills.com5 Go for a spinPendleton xFitness FirstTake your spin sessions up a notch and upgrade your class to Victoria Pendleton’s Pro Cycling at Fitness First. You can choose from three different classes: The Team Sprint, which focuses on power with 15-second sprints at a high resistance; The Individual Sprint, which involves speed interval training with a race at the end; and The Keirin, which tests your endurance with longer bursts of interval training and shorter recovery periods. All three classes are inspired by Pendleton’s training programmes, technique, events and even her personal motivation – the sessions are set to some of her fave tunes. So, fancy an intense 30 minutes of Pendleton-pedalling? Membership applies, fitnessfirst.co.uk6 Saddle upRowe & KingIf you take your cycling pretty seriously or you’re preparing for a big race, you might want to up your game by recruiting the helpof cycling champs Luke Rowe and Dani King. The professional cyclists’ coaching company, Rowe and King, offers two packages: RK1, a monthly subscription that offers a daily training plan plus a continuous and in-depth feedback; and RK2, a prescribed training plan via spreadsheet. All coaching is managed by top cycling professionals and experts so you’ll be in good hands throughout your training experience. From £375, roweandking.com7 Embrace your crazyMayhemWith an impressive client list, that includes renowned British UFC Fighter Jimi Manuwa as well as many England Rugby and Football players, Richard Tidmarsh is one of the leading strength and conditioning coaches in the UK and has created a great range of high-octane group workouts at his London gym Reach Fitness. Inspired by mixed martial arts, rugby and other athletic training, the Mayhem workouts focus on advanced strength, power and conditioning exercises to push your body to a whole new level. Warning: this is not one for the faint-hearted.Membership applies, r4reach.com   

Why you need to start cycling today!

Women’s cycling is on the rise thanks to an amazing new bunch of girls, kit and enthusiasm for life on two wheels.Since London 2012 we’ve been enjoying a cycling revolution in the UK, and WF is a team chock-full of cyclists so we couldn’t be happier! From increased bike sales and routes to a government investment of £588 million to make UK cities easier and safer to get around on a bike, it’s now the time to get in the saddle and ride.Viva la revolution! We’ve been speaking to Team Ford EcoBoost to discover more. ‘We never imagined we would be where we are now when we started cycling, so to see the growth in the sport in such a short space of time is just fantastic,’ explains Team rider Julie Erskine. So, what exactly is this down? ‘Having good female role models in the sport is very important. The ever growing exposure and support that the sport is receiving is helping to nurture and progress riders from grassroots up to world class riders. This is also helping to inspire women of all ages and abilities to just get on their bikes and ride.’Be in it to win it From leisurely weekend rides and commutes all the way up to the elite, Julie says there’s now greater equality for women’s races in terms of distance, support and prize money, which is great news for anyone keen to get involved. There’s also more sponsorship opportunities for women’s cycling now, and Ford UK is at the centre of this. ‘Without the support of Ford UK this team would never have got off the ground,’ explains Nikki Juniper. ‘It ensures 
we can concentrate on the job at hand!’ And they are doing a fine job!Saddle up So, how easy is it to get started? Nikki reveals 
her tips: ‘Seek out local friendly cycling clubs or any women’s cycling groups, such as Breeze Network. Or just enjoy getting out on your bike and riding. Don’t worry about what other people think, just get on your bike and ride it.’ So, what are you waiting for? Let’s hop on and join the revolution!For more information on cars in the Ford EcoBoost 
range, visit ford.co.uk/ecoboost And check it out on Facebook and Twitter

The kettle bell swing

The kettle bell swing

Not long ago kettlebells were somewhat of an oddity in the gym.But these days, almost every health club has a set of them – some even run classes focused on them. But, even though they’re now commonplace in gyms, people often get the basic moves very wrong, says Richard.A favourite move when it comes to the kettlebell is the swing. ‘It forms the base for all your kettlebell training, so before you try different moves, your swing has to be on point,’ says Richard. Honing in on your swing technique could really pay off. ‘If you get it right, you can go heavy and use the swing in your strength workouts to target your hamstrings, glutes and core,’ adds Richard. ‘Or you could reduce the weight, increase the reps and use the swing in your conditioning workouts.’ It’s important to remember that the movement mainlytargets the lower body. ‘You’re not pulling the kettlebell up with your shoulders – instead, you’re creating a force that does the work for you,’ Richard explains.Classic kettlebell swingAreas trained: Bottom, hamstrings, core, backTechniqueIn a standing position, grip the kettlebell handle in an overhand grip and pull back your shoulder blades. The kettlebell will be just below your waistline.Put your weight back into your heels and then drop and pivot your hips backwards. Keeping your back flat at all times, move your weight forward, thrusting your hips back into a strong standing position. The speed and power of this movement should bring the kettlebell up to chest height, with your arms stretched out in front of you.This is where your core kicks in to control the swing back under you, with the kettlebell passing through your legs, before hitting thenext repetition. Once you have this mastered, build up your weights. For strength training and to create some lean gains, you can and should go heavyon sets of swings between 6 to 10 reps. Get confident and then put down that 8kg plastic kettlebell. Get some chalk and swing heavy!

Eight reasons to run!

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine. Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you. 1 Feel refreshedA change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day. 2 Better your bodyThere’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 3 Boost levels of vitamin dWhat’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 4 Burn more caloriesRunning is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!5 Challenge yourself Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 6 Improve joint health The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. ‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.7 De-stress the natural wayNeed to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focusas you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 8 Slash your risk of diseaseRunning not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win! 

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.TIP: Don’t do these on the same day as your weight training.3.

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best.

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week.

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best.

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.TIP: Don’t do these on the same day as your weight training.3

Read the full story

Posted in Bodybuilding0 Comments

Top 3 training tips by Alexa Towersey

23 August 2016

Top 3 training tips by Alexa Towersey September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.1. Resistance Training:Combine four compound exercises in one giant set:8–10 x Barbell Back Squats»8–10 x Barbell Bent-Over Rows»8–10 x Deadlifts»6–8 x Pull-ups»24 x Barbell Walking LungesTIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds2. HIIT Training: I like 400m sprint repeats the best. Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.TIP: Don’t do these on the same day as your weight training.3

Read the full story

Posted in Bodybuilding0 Comments

Train like a pro

22 August 2016

Imagine training as part of a real squad, just think about those body and mind benefits. We sat down with Team Ford EcoBoost riders Sophie Fennell, Julie Erskine, Nikki Juniper and Charlotte Broughton to find out about their goals and gains.How does training as part of the team help your training? Sophie: ‘I think you benefit a lot from training with others especially on the road because it allows you to understand how other riders ride. It develops your own skills as you pick up techniques from the other riders; it both pushes and motivates you; and it allows less experienced riders to gain experience from those with more.’What’s the best piece of advice you can give to women who are inspired to get into cycling now? Julie: ‘Invest in a decent pair of cycling shorts.  Lots of women are put off when it gets sore and uncomfortable sitting in the saddle, so a good pair of cycling shorts is key! Don’t worry about how far or how fast you go, just go for it and have fun!’ What do you enjoy the most about training/racing? Nikki: ‘I love the feeling when I’m finished that I’ve pushed myself as hard as I can.  I just love riding my bike and in a sick kind of way I love the pain it inflicts on my body because then I know that I’ve given everything I possibly can.’ When it comes to race nutrition, what really counts for you? Julie: ‘Team Ford EcoBoost are really lucky to have HIGH5 as our nutrition sponsor this season. I love its EnergySource 4:1 drink especially for back-to-back races or hard blocks of training. It has whey protein and carbohydrate in it so as well as providing you with energy to keep going, it also helps to start your recovery process.’What’s the best advice you’ve ever received when it comes to training? Charlotte: ‘If your body starts giving you red flags, address them. Now I’m older and understand my body better it keeps me healthy and my training consistent.’ What drives you to train, other than winning? Nikki: ‘I’m not just training for myself now, I’m training for the team and the fear of failure that if I don’t train then I won’t back up all the hard work the girls do for me.’Essential kit picks ► Giant Envie Advanced Pro bike, £3,299, echeloncycles.co.uk► Kask Bambino TT Helmet, £299, echeloncycles.co.uk► Kalas LADY A-5 Titan X6  cycling Shorts, £65, kalas.co.uk► HIGH5 EnergySource 4:1, from £16.99, highfive.co.ukFor more information on cars in the Ford EcoBoost range, visit ford.co.uk/ecoboostAnd find the Team on Facebook and Twitter.

Read the full story

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight loss0 Comments

Eating for Distance

22 August 2016

A good training regime is, of course, essential for distance running.  But for real success on the endurance front, it is important to give your nutrition a long hard look. The longer you run, the more fuel your body needs. As a general rule, if you exercise at intensity beyond one-and-a-half hours, your body needs to replenish carbohydrates and electrolytes to maintain performance, says nutritionist Sarah OíNeill (sarahoneill.co.uk). And if you don't consume the extra salt and sugar your body craves, you're more susceptible to dehydration. Plus, without additional fuel, your body can start to break down lean tissue.Your body burns fat more efficiently as a fuel in the presence of glucose, but otherwise, when your glycogen stores become depleted, your body turns to muscle as its next choice, which is obviously counterproductive and not the desired outcome of training, adds Sarah. Paying close attention to timing will also help you get the most out of each and every training session. You need to know what to eat and when, so weíve put together an easy-to-follow guide with some simple recipes for you to try. Performance-boosting eats2 hours beforeEat this: Grilled salmon with quinoa. This provides a good ratio of protein, carbs and healthy fats to help sustain energy for gruelling long runs. Avoid this: Lentils and beans. These can be difficult to digest and may bring on cramps during training. Save legume-based meals for in between training sessions instead.Star recipe: Turkey meatballs with brown riceMix together 100g lean turkey mince, 1 chopped onion, 1 crushed garlic clove, 1tsp tomato purée andshape into balls. Dip into a beaten egg and roll in breadcrumbs. Place on an ovenproof tray witha spoonful of coconut oil and bake for 25 minutes at 180°C/350°F/Gas Mark 4. Serve on a bed of brown rice. 1 hour beforeEat this: A light snack combining easy to digest carbs and a small portion of protein. Good options include a banana topped with nut butter or cheese on wholemeal toast.Avoid this: Gas-producing fruits like peaches, apple and pear will leave you feeling uncomfortable and bloated prior to training.Star recipe: Homemade granola barsCombine the following ingredients: 200g oats, 100g flaxseeds, 50g raisins, 50g dried cranberries, 100g mixed seeds, 2tbsp almond butter, 1 pinch ground cinnamon and a generous drizzle of maple syrup. Neatly spoon into an ovenproof tin and bake for 25 mins at 170°C/325°F/Gas Mark 3 or until lightly browned. Allow to cool and then cut into bars. 15 minutes beforeEat this: A small helping of easily digestible carbohydrates will help to supercharge energy levels and counteractfatigue. Excellent choices include a couple of oatcakes, half a banana or a few pieces of dried fruit.Avoid this: Huge servings of food, especially complex carbs, protein-rich, fibrous or fatty foods, as these will take longer to digest, bring on a stitch and may make you need the toilet while running! Star recipe: Oat and raisin cookiesMix together 1 beaten egg, 70g plain flour, 150g oats, 100g caster sugar, 1 pinch cinnamon and 100g raisins. Roll into balls and place on an ovenproof tray.Bake for 15 minutes at 180°C/350°F/Gas Mark 4. Post-run recipesIf you don’t eat the right food after your run, fatigue and headaches can set in, making you feel sluggishfor hours or even days afterwards. To offset the effects, a combination of carbs (to replenish glycogen stores) and protein (to rebuild lean muscle tissue) eaten within 30 minutes is the best choice. Try these simple recipes to get back on your feet after a hardcore training session:1 Choco-fruity smoothieBlend together the following ingredients:1 small pot of Greek yoghurt1 bananaHandful of frozen berries (blueberries, strawberries)250ml semi skimmed milk 1tsp cocoa powder1 pinch cinnamon2 Cajun chicken sandwichSprinkle 1 chicken breast with Cajun seasoning and grill. Once cooked, cut into small pieces. Spread two slices toasted wholemeal bread with 1tbsp crème fraîche, and top with the chicken breast pieces. Add 1 chopped tomato, mixed salad leaves and a squeeze of lemon. 3 Salmon and veggie pastaPlace a salmon fillet on a piece of foil with 4 cherry tomatoes and half a sliced yellowpepper. Season with mixed herbs and place in the oven at 180°C/350°F/Gas Mark 4for 15-20 minutes. Cook 60g wholewheat pasta, drain.Flake the salmon into the drained pasta and add the remaining ingredients. Stir in 1tbsp crème fraîche and the juice of half a lemon and a few shavings of Parmesan. Injury prevention foodsKeep your body in tip-top condition with these healthy bites1 Kiwi fruitYour body needs vitamin C to make collagen, a protein that gives connective tissue its strength. Load up on kiwis to make sure your body has the required levels of vitamin C it needs. 2 CheeseNibbling on cheese will provide your body with calcium, an important mineral that helps to keep bones healthy. 3 CarrotsCarrots are a rich source of vitamin A, a nutrient needed to speed up wound healing by helping cells to reproduce properly. Finally, here are some tips on how to get in great shape with these simple strategies1 One size doesn’t fit all There’s a wide range of sports nutrition products available on the market, but sometimes you haveto try different things out to see what suits you best. ‘We all have slightly different digestive systems and responses to sports drinks, gels and protein shakes,’ says Sarah. 2 Ditch the boozeEndurance training places a huge stress on your body, which means you really need to load up on extra nutrients. So, while a glass of wine (or two) might seem like it hits the spot after a long training session,it won’t do your nutrient levels any good. Unfortunately, alcohol depletes the body of vitamins and minerals, slowing down performance and making you more susceptible to illness. So keep drinking to a minimum (no more than two alcoholic drinks (per week) or, better still, cut out booze completely in the run-up to a marathon. 3 Don’t bingeIt’s tempting to reward yourself with food after completing a long run, but if you overeat junk post-run you’ll just gain weight. ‘You may burn 2,000 calories, but it’s still easier to replace these calories than burn them! It’s important to eat the “right” things, such as a range of fruit and veg, healthy fats and lean proteins to help provide the range of nutrients your working body requires,’ says Sarah. 

Read the full story

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight loss0 Comments

Currently Playing...

Eating for Distance

Added on 24 August 2016

View More Videos

BlogUpp!

Archives

August 2016
M T W T F S S
« Jul    
1234567
891011121314
15161718192021
22232425262728
293031  
Content Protected Using Blog Protector By: PcDrome.