Marathon success

The London Marathon may still be six months away, yet those wishing to enter this epic race should now be thinking of dusting off the trainers and hitting the road. For many it will be their first attempt at covering a 26 mile course, so if you’re one of them, here are a few tips to get you on the road to marathon success:-

Tip 1 Failing to prepare is preparing to fail
From surfing the net to working with a personal trainer, there is an abundance of good quality advice when it comes to preparing for a marathon, so ignore this at your peril. Whichever method you adopt, find a plan that is appropriate for your fitness level, and then treat each workout of this master plan as a small yet strategic step towards achieving your goal.

Tip 2 Set specific targets
Simply running until you are tired will not be enough for you to cross the line. Set yourself specific targets, which should be detailed in your chosen training plan, and aim to tick these off one by one.

Tip 3 Give yourself 6 months
You should aim to make running an integral part of your schedule for at least twenty six weeks prior to the marathon. This will give you plenty of time to build up the necessary stamina and endurance in order for you to cross the finish line.

Tip 4 Train with a friend, group or fitness professional
Self motivation only goes so far, and on those dark wet winter days training with someone else can make the difference between staying on the road and staying under the duvet!

Tip 5 Invest in quality
In terms of equipment, all you need is a good pair of running shoes, sports watch and athletic apparel. However, get the best quality items you can afford, and you will be rewarded with relative comfort and a reduced injury risk. I would also recommend buying this equipment from small independent running specialists, who often analyse your running patterns so they can advise you on the most appropriate shoes and garments – you simply don’t get this level of service from the big chain sport stores.

Tip 6 Eat like a champion
Learn how to formulate a healthy eating strategy that will give you the required energy to get through your training. Consuming quality foods, in combination with adequate rest, will prepare your body for peak performance and marathon glory.

TW

www.theowood.net/sports_fitness.htm

Recovering from Breast Cancer

Breast cancer is the most common cancer in the UK, with over 125 women a day being diagnosed with the disease. Approximately 75% of these women put on weight during treatment, including those who were a healthy weight before their diagnosis. Other long term physical side effects can include insomnia, fatigue, loss of muscle tone, reduced flexibility and loss of libido. These physical symptoms can subsequently lead to feelings of low self esteem, depression, anxiety or lack of confidence.

Despite many women looking for advice on diet and exercise, frustratingly there is very little information available for those affected by breast cancer. However, there is increasing evidence that weight control, exercise and good nutrition may lower the risk of the cancer returning, reduce the chances of developing other health problems, and improve quality of life.

Here are a few exercise and diet tips for post breast cancer surgery (Please note: always consult with your doctor before embarking on a new exercise programme):-

· To regain arm strength, start off with gentle mobility exercises in the shower as the warm water will allow your muscles to move more freely. Extend your reach, in different directions, every day until you have acquired a full range of motion. Once this is achieved, try doing some common chores around the house such as writing, weeding or dusting.

· If you have access to a warm pool, try participating in an aqua aerobics class. The water provides a suitable level of resistance that you obviously don’t get on land.

· Aim to do some form of cardio activity every day. Walking and biking are shown to work well for many women recovering from surgery. However, make sure that your arm is fully healed, with a good range of movement, before attempting to cycle.

· Don’t wait until mealtime to eat. When you are hungry, take this opportunity to consume good quality foods. Nutritious foods can help people withstand chemotherapy more effectively, and also helps the body to rebuild and repair more efficiently.

· Drink lots of fluid, preferably water, to flush away the toxins in your body. If you find that water causes a problem with your stomach, try drinking green tea or iced tea.

· If and when you (and your doctor) feel ready to start an exercise routine, always consult with a fully qualified fitness professional to ensure you are following an appropriate plan.

TW
http://www.theowood.net/

Post natal exercise

Understandably there are many new mothers who are nervous about taking part in exercise soon after giving birth. Coupled with this is the extreme tiredness that comes with nurturing a new born baby. However, there are many benefits to starting a post natal fitness programme such as:-

· A speedier healing and recovery from the rigours of child birth
· A faster return to pre-pregnancy weight, shape and fitness levels
· Increased energy to cope with the demands of new motherhood
· Reduced stress and depression

Of course you should always consult with your doctor, midwife and a fitness professional before embarking on any exercise plan. For instance, some mums may be advised to wait until the six-week check up to start any fitness activity. On the other hand some women, especially those that have been exercising throughout their pregnancy, are sometimes ok to return to training within the first couple of weeks. Other factors, like type of delivery, will also determine when and what type of physical exertion you can do.

There isn’t a single approach which is suitable for all, but below are some general exercise safety tips to help you quickly get back into shape... and to feel relatively human once more!

Post Natal Exercise Safety Tips

1. Wear an appropriate bra that offers good support.
2. Don’t do any exercise which causes discomfort to your breasts.
3. Try to exercise after breastfeeding, rather than before when your breasts are full and heavy.
4. Aim to exercise three or four days per week.
5. If you feel breathless or light-headed while exercising, slow down or stop.
6. Avoid any activities that place stress on the unstable pelvic floor or your hip joints until joint strength and stability has improved. Be careful with activities that require sudden changes in direction (for example, high-impact aerobics, running and contact sports). This varies depending on the type of pregnancy and delivery you may have had.
7. If you experience any changes in your postnatal vaginal flow (lochia), such as increased heaviness or changes in colour, see your doctor or midwife - you may be exercising too strenuously.
8. Don’t expect too much too soon. Many women experience difficulties in losing weight in the post-partum period. Allow yourself a reasonable length of time, such as a year, to get back into pre-pregnancy shape.

TW

www.theowood.net/pre_and_post_natal_exercise.htm

The window of opportunity

There are many people the World over who never fulfil their own fitness goals, despite investing a lot of time and effort into a regular exercise plan. These personal ambitions cover a myriad of aims yet physiological development occurs slowly, if at all. But why should this be? Is it because the effort level of these fitness disciples is too low? Are the exercises they perform ineffective or inappropriate? Or could it be that they are only focusing on half the picture?

A well structured exercise plan can yield high rewards for everyone, yet many never see their full return. The problem is often nothing to do with the exercise undertaken but all to do with the dietary habits post exercise, otherwise referred to by sports nutritionists as the ‘Window of Opportunity’.

Exercise is a significant physiological stressor and symptoms of this stress can include muscle soreness, the need for extra sleep and an increased appetite. For example, resistance training will initially tear the muscle fibres which then bind together to become bigger and stronger. Vigorous exercise is merely the stimulus needed to strengthen the body’s muscles and energy systems. As the old adage goes, you don’t get fit doing exercise but you do get fit recovering from exercise.

However, the repair process is only fully maximised if we consume the appropriate nutrients within this Window of Opportunity. It is therefore essential that we feed our bodies within two hours of exercising, and preferably within 30 minutes. This post workout meal needs to be rich in carbohydrate and protein, and should also be fat free so that these nutrients can be quickly absorbed.

Furthermore, due to metabolism being significantly elevated after exercise, it’s also a great time to consume calories as these are processed more efficiently, thus complementing any weight management strategy.

Examples of good post workout meals:-

· 16 oz of skimmed milk with 1 tsb of honey
· Fat free organic yoghurt with fruit
· Crackers with low fat cheese
· Eggs on toast
· Grilled salmon with wild rice and steamed vegetables

TW

www.theowood.net/nutrition.htm

Beach body bliss

The holiday season will soon be upon us, and for many the destination will be the golden sands of a sun drenched beach. However, donning last year’s bikini or shorts can often provide the holidaymaker with a nasty shock when these skimpy items seem a touch tighter.

A common request I receive from clients is to get them ‘beach ready’ in a few short weeks. Follow these five tips to look sexy and sizzling this summer:-

1. Reduce The Carbs: Most of western society consumes too much carbohydrate, which is a major contributor to rising obesity rates. It’s unrealistic and ill advised to completely avoid carbohydrate, but I’ve seen great results from clients simply cutting out high carb foods between breakfast and dinner. Bread, bagels, cereals, rice and pasta are all high carbohydrate foods.

2. Perform Compound Exercises: Compound exercises are highly effective for burning fat and increasing lean muscle mass, and should form the cornerstone of your workouts. They are resistance exercises that target more than just a single body part. Squats, deadlifts, pushups, bench presses, lunges and bent over rows are all examples of compound exercises.

3. Incorporate Sprint Work: If you want to get into great shape fast then replace your long slow runs with sprint work. Sprinting elevates metabolism for a long time, so you burn more calories doing this than plodding the streets. It also develops lean muscle in the glutes, thighs and calves giving you gorgeous looking legs.

4. Maintain Good Posture: The visual effects of having a great physique can be diminished if you don’t have good posture. Walking tall with correct postural alignment gives the appearance of confidence, which in turn exudes sexiness. Exercises such as ab curls, oblique crunches and back extensions can all help to improve posture, but be sure to work on all the areas of your core i.e. rectus abdominus, internal & external obliques and lower back.

5. Stay Motivated: Working to a short deadline can often be a good way to achieve your goals but employ any method you can to stay motivated. For instance, my wife even sticks photos of beautiful scantily clad women on the fridge a few weeks before we go on our holidays to make the temptation of dessert a little less alluring!

TW

http://www.theowood.net/