SOS | Electrolyte Hydration Powder

SOS is an electrolyte hydration powder that has been designed to help us all get more out of water thanks to the ‘correct amount and balance of electrolytes’. The SOS mix has been formulated to prevent mild to moderate dehydration in active lifestyles.

Did you know (according to the SOS site):

During a normal day we lose about two liters of water just through breathing, sweat, urine and bowel movements. When we exercise we can lose up to two liters per hour depending on the type of physical activity. Also, while sweating, we lose two main electrolytes: sodium (range 10-70 mEq/L) and chloride (range 5-60 mEq/L).

Finding something to help me keep hydrated is something that I am in desperate need of- as I am super active, and always struggling to drink enough. Sound like you?

Check out this video to find out more:

SOS effectively combats the tiredness, fatigue and dehydration caused by travel, work, play and exercise that fuels todays modern active lifestyle.

Hydration is important to everyone, check out this video to find out how SOS can help everyone to beat dehydration:

But hydration is especially important for sportspeople because just a 2% loss in body weight due to dehydration can reduce athletic performance by 20%! Why? Well when we loose water we will suffer a loss of energy and focus- not ideal if you are running a hard race, or trying to score a goal in a football game! Thankfully, proper hydration with a electrolyte hydration powder such as SOS can prevent this.

Winner winner

Another great benefit of SOS powder is that it not only tastes great, but it also contains less carbohydrates than other sports drinks which will help to ensure that you take in the water that you are drinking- thanks to the right balance of electorlytes and glucose.

SOS-Hydration

What are you waiting for? Go and check out SOS for yourself! Head to their website now to find the perfect hydration powder for you: https://sosrehydrate.com/

Enertor

Enertor provides world-class orthotic insoles for elite athletes (like Usain Bolt), Premier League footballers, the Sky Cycle Team and even The British Military, enabling them to perform to the highest standards.

Check out this video to hear about the history of this awesome company:

To find out more, and to buy your own Enertor insoles head to: https://www.enertor.com 

Use code: GLB10 to get a discount at the checkout! 

Yes, even Usain Bolt trusts and uses Enertor insoles to ensure that he can continue training hard so that he can achieve on the track. wears Check out this super motivating video of Bolt’s running story:

But Enertor are not only making insoles for the professionals, they are adamant that everyone can benefit from their expertise and technology!

For example, if you struggle to exercise because your feet hurt, or you are looking to improve your parkrun PB, but worried that increasing your training might increase injury risk, then why not consider getting some Enertor insoles to reduce impact, reduce pain and help increase your performance!

ENERTOR HAVE BEEN HELPING PEOPLE STAY INJURY FREE SINCE 1998 WITH THEIR INSOLES AND WORLD-LEADING FOOT CLINIC.

 

I have been wearing Enertor insoles in my running and casual trainers for almost a month. Although at first I felt like they made my trainers a little heavy, and I had to get used to feeling a little higher up, after a couple of days I got used to them and now love how stable and supported I feel when wearing them. I have also noticed that my feet haven’t been hurting as much after work, and so I am able to train harder and recover quicker.

Check out @glb_racewalk on Instagram for images, action shots and more information!

Winner winner

But it is not just me that thinks this! There are loads of great product reviews on the Enertor site, here are a couple:

  • AMAZING FOR THOSE WHO REFUSE TO SETTLE
  • ALLOWED ME TO START RUNNING PAIN FREE
  • I NOTICED THAT I FELT LESS FATIGUE AT THE END OF THE DAY

To find out more, and to buy your own Enertor insoles head to: https://www.enertor.com 

Use code: GLB10 to get a discount at the checkout! 

 

Performance Ground

Performance Ground was founded in order to empower athletes of all levels to unlock their body’s best performance.

I really loved this mission and so didn’t think twice about working with the team in order to develop my strength, work on my weaknesses and become the best athlete that I can. 

Performance Ground is based in Holborn which is right in the heart of London: 

Performance ground

Although I don’t live in London, I am still able to work with Performance Ground online. You can start to work with them too, simply check out their online forums! But, when I can get to London I always make sure to pop in to the awesome gym and catch up with the team because that is how I know that I am on track, and also ensure that I am doing everything properly.

Also, the gym really is one of the coolest, and best equipped gyms that I have seen in London. So I wouldn’t want to miss out! I mean just check out these images of the facility that I found on the Performance Gym website (and I guarantee the facility does look like that as I have been there!):

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According to Performance Ground, ‘the facility that is revolutionizing Central London’s fitness industry’.

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Not only is the gym awesome, always super tidy and full of top end equipment, what they believe in is great too:

  1. Being the best: We are committed to being the best in sports performance.
  2. Accessibility: Science driven performance coaching has been accessible to elite athletes only. We make it accessible to athletes of all levels and individuals of all backgrounds.
  3. Camaraderie: We believe in creating a community of like minded people.

I really enjoy working with Performance Ground to improve myself, and boost my strength.

I personally work with Tristan who is the Performance Director. He has years’ of experience in coaching strength and conditioning to amateur and elite athletes across a number of different sports- I think I am his first race walker! He, like the other members of the Performance Ground team, know what they are talking about and have worked with me as an individual.

Here are a couple of pictures of me working hard on my stability, control and strength.

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Want to find out more? 

For more information on Performance Ground, to see what other services they offer, or to see how you can get involved check out their website here: https://trainwithpg.com/  or send them an email: info@trainwithpg.com

Don’t miss the Performance Ground blog

Also, makes sure to check out their blog because it is full of interesting content that will help you to be the best you can be, whether you are a rugby player, runner or want to build strength for day to day activities. The blog is available on the Performance Ground website, you can find it here: https://trainwithpg.com/blog/

Morning Motivation

With the summer supposedly now in full swing, getting fit is high up on the agenda of many people’s to do lists. However, getting fit can be challenging, not only physically but also mentally, with a lack of motivation being one of the main reasons why people fall off of the fitness train.

So, to help you to stay on track, and achieve your goals, we wanted to give  you some morning motivation!

This quote here is one of my favorites:

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I love it because it reminds me that getting fit is all about progress rather than perfection.

I wanted to use this quote for today’s morning motivation because I think it is important to remember that getting fitter is a journey and on that journey we shouldn’t try and beat anyone else. Achieving fitness is our own race and we have our own goals, because at the end of the day it is our own life.

We must all remember that reaching our fitness goals is about consistency and maintenance. Find a path and a pace that is right for you and then keep focused and work hard toward achieving your ultimate goals, and do not get side tracked by the goals of others.

Momentum Nutrition: Catalyst Pre-Workout

Momentum Nutrition’s CATALYST pre-workout supplement has been scientifically produced in order to help promote endurance, recovery, energy, and muscle growth, whilst reducing soreness. And it tastes great!
Like all of Momentum Nutrition’s products, CATALYST has been researched backed as MN don’t believe in pseudo-scientific ingredients that may or may not do what they’re supposed to. According to MN, the ingredients in CATALYST have actually been proven to work.
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Additionally, because MN believe that it is not enough just to include the right ingredients, their CATALYST pre-workout has been produced so that each serving provides true clinical doses of all the key ingredients needed for the beneficial effects. No need to double dose, or take on board huge quantities of supplements.
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Another great aspect of MN is that they are 100% transparent and honest. They promise that we will never see a proprietary blend on any Momentum Nutrition product. They also promise to never deceive customers by not listing the precise doses of each individual ingredient. I think that this is really important, especially when supplements can become dangerous if they are not taken as they should be.
I tried the Peach Mango and Blueberry Lemonade flavours and both tasted great! Not too sweet, and not too strong- which meant that I was able to train and race without a horrible taste or cloying lingering sweetness. A real revelation for me in terms of pre-workouts!
I loved how CATALYST contained no artificial dyes, sugar, or “filler” ingredients because it meant that I could concentrate on my performance and not on thinking about what horrible ingredients i had just consumed!
Read on to find out more about the ingredients…. 
MN’s CATALYST pre-workout combines some of the best ingredients for optimal results.
  • A non-essential amino acid that is needed in order for the body to make Carnosine which can delay fatigue in the working muscle by reducing the build-up of lactic acid. The result: greater muscular endurance.
  • Research suggests that Beta-Alanine can increase Carnosine levels by 20-80% at daily doses ranging from 2-6g.
  • CATALYST provides 3.2g, and this amount of daily Beta-Alanine supplementation can increase muscular Carnosine levels by roughly 44% over 4 weeks.

Betaine

  • Betaine is the amino acid Glycine with three methyl groups attached.
  • Over time, betaine supplementation has been shown to increase power output and/or muscular endurance at doses of 2.5g daily.
  • CATALYST contains 2.5g- most competitor pre-workout mixes only contain 1.25g.

Agmatine Sulfate

  • Agmatine can stimulate the release of β-endorphin which increases glucose uptake in muscle tissue, and is capable of improving performance (more glucose in muscle tissue) as well as supporting a lean body composition (less glucose in fat cells).
  • CATALYST provides 1000mg of Agmatine Sulfate per serving, about double what you’ll find in most pre-workouts.

Alpha GPC

  • Alpha GPC is the most bioavailable source of Choline and can help increase power output by increasing the neurotransmitter Acetylcholine which is directly involved muscle contraction.
  • Alpha-GPC is quite expensive by weight so most other pre-workouts often skimps on this ingredient.

Caffeine

  • Caffeine increases alertness, focus, and perceived energy in the average individual, and increases Noradrenaline which is responsible for concentration.
  • Caffeine’s effects vary between individuals, but the 250mg dose present in each serving of CATALYST is enough for the average individual to feel noticeably more alert and focused.

Theanine

  • Theanine is an amino acid that found almost exclusively in Green Tea.
  • Theanine reduces the negative side effects of Caffeine, and can even enhance the cognitive benefits.
  • CATALYST contains 100mg of Theanine per serving, roughly twice as much as what is in most other pre-workouts.

Hordenine

  • Hordenine is a naturally occurring alkaloid found in a variety of plants such as Barley.
  • Hordenine acts as a Monoamin Oxidase Inhibitor (MAOI), meaning it blocks the enzyme (Monoamine Oxidase) responsible for the breakdown of Noradrenaline so it can amplify and/or extend the effects of Caffeine.

Killer Chairs- Really?

An article that was recently published in Scientific American stated that sitting as much as we do is bad for our health. The study reported that standing more, even at a desk job, could lower risk for obesity, illness and death.

Americans (and other Westerners too) sit on average for 13 hours per day. We sit when we work, eat, shop, date, relax and play computer games.

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We think nothing of sitting, but it has been reported that chairs are lethal. This is not something that has been reported in one study, but in fact over the past 20 years there have been over 18 studies, covering 800,000 people which back up the claim. For example, in 2010 the journal Circulation reported that it had been found that adults who sat more than 4 hours per day watching television increased their risk of death from any cause by 46% compared to those who watched TV for less than 2 hours per day. Scary stuff I think you will agree!

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But why is sitting so bad for us? 

Sitting for short bursts is fine, but when you sit for long periods it becomes bad because the human body, surprisingly, was not designed to be idle. Sitting, which obviously results in an overall lack of movement, has been found to slow metabolism, reducing the amount of food that is converted to energy. This promotes fat accumulation, obesity, and all of the associated conditions such as heart disease, diabetes and arthritis. Sitting after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes in half, so lean people are also not safe from the perils of the chair.

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NEAT

NEAT, or non exercise activity thermogenesis, is the energy a person expends going about his or her everyday life. It has been suggested that by increasing an individuals NEAT time, it could help to reduce the incidence of disease, illness and obesity.

By sitting all day long people are ignoring their innate drive to move that is as biological as breathing. Also, by sitting so much we are going against how our bodies have been designed to work. The hypothalamus which is located in the brain and manages appetite, will make you hungry if you are active, for example if you spend a whole day raking leaves. Further to this, there is a feedback system from the muscles senses muscular overexertion and signals a person to sit and rest after a hard day of work. However, in the modern chair-based environment we have overwhelmed this biologically driven balancing act and so we eat when we don’t need to and sit when we do not need rest. Something is not right there, and something needs to be done!

raking

What can we do? 

We are not on a one way road to our deaths due to sitting as we are not prisoners of our environments. Technology such as computers and computer games have played a massive part in the daily cycle of sitting and eating, but technology can also help us to solve the problem.For example, we could use our mobile phones to take calls in work which would allow us to wander around whilst talking. Also, recent video games that link computers to physical competitions; the Nintendo Wii, encourage movement, and so can help to reduce the time spent sitting. At work, desks could be redesigned so that employees could stand or treadmill desks could be developed to allow office workers to do their jobs while moving.

treadmill

There are so many possible ways of increasing the amount that we move and reducing the time that we sit, so what are you waiting for?  Although we in a sea of killer chairs: adjustable, swivel, recliner, wing, club, chaise longue, sofa, arm, four-legged, three-legged, wood, leather, plastic, car, plane, train, dining and bar, we do not have to succumb to their dangers- amazingly we do not have to use them. If you read this article whilst standing up then congratulations—and if you didn’t, get up! It is our responsibility to change our health- so get started now.

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For more information: http://www.scientificamerican.com/article/killer-chairs-how-desk-jobs-ruin-your-health/

 

 

 

10km Training

Training for a 10km can be tough- 6.1 miles is a long way for someone who is not used to running, and feels especially long if you are wanting to get a certain time. This aim of this 6 week training plan is to get your 10km time down.

Training for a 10km forms the foundation of all-round fitness. This is because training for this distance includes all three of the core components of distance running which are: strength, stamina and speed. It is hoped that this plan will not only help you to train for your goal 10km, but if you make small adjustments you could also use it to prepare for everything from a 5km to the marathon.

Obviously, it is important to adapt the training to your own goals and lifestyle. This is because training for a 10km is not the same for everyone and there is no one-size-fits-all plan. Therefore,  if you can’t complete a given workout, don’t. Also, if you need to rearrange training days to fit your schedule, do it.

I have devised 3, 6 week training plans. Look at the profiles and decide which one best suits you, then follow that plan.

Runners Profiles 

Beginner 

You have been running for at least 6 months and would say you are above a novice in ability. I would suggest that you have done a couple of 5kms and are able to run 5-6km three or four days a week. Beginner runners often run when they feel like it, and do not follow a training plan. However, now you want to enter – and finish – a 10km race.

Intermediate

You have been running for at least a year and have done a few some 5km races. You may also have done one or two 10km races. But you often finish feeling like you could have done better. You are a recreational runner, but you now want to make a commitment to training to see how fast you can go.

Advanced

You have been a serious runner for a number of years. In this time, you have run many races, maybe even a marathon. You are familiar with different types of training sessions such as fartleks and intervals, and you feel that you can run comfortably for an hour or more. You now want to commit even more to training, and want a breakthrough time. You are keen and willing to put in a rigorous six weeks to achieve it.

Beginner 10km 6 Week Training Plan 

10km-Beginner

Intermediate 10km 6 Week Training Plan 

10km-Intermediate

Advanced 10km 6 Week Training Plan 

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In addition to training consistently and sleeping well, your nutrition and hydration must be good. To learn more about these aspects look at other ‘trainandchew’ posts.

Information above is from ‘Runners World’.

Time to refuel!

Just finished a hard workout? Don’t ruin your hard work by grabbing that chocolate bar or can of coke.

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Your post workout meal is extremely important to you – probably the most important nutrition that you take in all day! Here’s some advice to improve muscle recovery and increase your gains from your workout!

Why?

After working hard, the body uses up its store of glycogen and looses up to 2 liters of liquid.

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Red blood cells and muscle are broken down and so you must replenish your body. The crucial time for this is the minutes and then hours after your work out. This time is key for recovery and performance.

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Post workout recovery allows the body to replenish water and electrolytes that were lost in sweat. This helps with repairing the muscles broken down during high intensity of prolonged exercise, replenish glycogen stores in muscles and the liver and finally it helps to support the immune system to allow it to deal with the damage of training hard.

When?

There are two stages to post workout recovery in terms of nutrition. Research suggests that the best time, i.e. when the body is most receptive to replenishment, is within the first 20-30 minutes after a hard work out. This is particularly true for glycogen stores.

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This first and most important, stage begins therefore as soon as you enter your warm down. The second stage then occurs following this, within about 2 hours.

What?

Different forms of training require different nutrients for muscle recovery. Weight training you need more protein, after cardio work you need to refuel with carbohydrates, and a mixture of weight training and cardio make sure to get a mixture of both protein and carbohydrates!

Glycogen stores are key to performance and so need to be replenished.  Some recent research has suggested smaller quantities of carbohydrate (0.8g/kg of bodyweight) with protein (0.3g/kg of bodyweight) following hard exercise as this combination has a similar effect to the previously recommended 1.2g carbohydrate /kg of bodyweight. as it stimulates the bodies insulin release with helps to replenish glycogen stores.

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Up the protein as it ensures that catabolism (break down) stops and that anabolic (build up) processes can increase. These changes can continue for up to 24 hours post hard training and consuming protein can help with the process, helping muscles to build.

For continued high performance you must replace these = consume 130% of the fluid lost. This should be done within 4-6 hours following exercise. To prevent the fluids taken in from being excreted, electrolytes like sodium should also be consumed. It has been suggested that about 60mmol of sodium should be added to the fluid taken in. The sodium can be taken in via sports drinks or by eating foods high in sodium such as peanuts.

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Dont always rush to for the supplements – real foods always win over supplements! They do not have the same nutrients and minerals in like whole foods.  However taking supplements such as pre-prepared protein shakes and bars, can help people who have a lack of appetite or time, so don’t give up on them completely, just don’t rely on them wholly for your recovery needs.

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real foods always win over supplements

Immediately post exercise….

Quite often after a workout people turn to the shakes, which although are work and aid recovery there is a cheaper option which is just as good – or better! Chocolate milk – high protein and high calcium which aids muscle synthesis and glycogen replenishment. Other options could be a fruit smoothie with milk or greek yogurt? To enhance the recovery add  cherry juice or watermelon juice as they have anti-inflammatory properties which reduce muscle damage and soreness.

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An hour or two post exercise…

A high quality carbohydrate and protein meal would be ideal.

Good sources of carbohydrate =  pasta, rice, potatoes and quinoa. Good high sources of protein include grilled chicken, salmon or eggs, nuts, cheese and beans

Whole grain salads; Jan'12; Quinoa black rice; FS=Kevin Crafts

A great meal to have after a hard workout could be a simple chicken with sweet potato and broccoli. This meal would provide adequate amounts of protein, carbohydrate and other nutrients to aid recovery.

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Rule No 1: NEVER skip your post workout meal! 

Rule No 2: THINK about what nutrients your body needs!

Rule No 3: REST & RECOVER for your next workout! 

HIIT training

High Intensity workouts enable you to increase both aerobic and anaerobic endurance which efficiently burns high levels of fat HIIT training increases metabolism which maintains the calorie burn post exercising.

There is no need for any equipment and the workout can be done in your own home.

Here is an example of a leg HIIT workout:

Start with a 1km warm up run
Pick 4 exercises.
1⃣ Burpees
2⃣ Step ups
3⃣ Box jumps
4⃣ Box Squats
Complete these exercises 30 seconds on and 30 seconds off for 20 minutes. Finish with a 1km cool down run.

This form of training is extremely challenging for all abilities. Increase or decrease recovery time to fit your fitness ability to gain best results.