Category Archives: Fitness

That Sicky Feeling…….

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Over the last few days I have been struck down with ‘Man Flu’.  Now I know that all the males reading this will have a full understanding of the effect that ‘Man Flu’ has on the male body, there may well be others who will dismiss this horrendous and debilitating illness.  Just because some people will never be able to contract ‘Man Flu’ does not mean that it doesn’t exist.  Just ask any male.   I’m sure that they will be able to give you some gorey details as to how ‘Man Flu’ knocks you for the proverbial six…….

Anyway, in all seriousness a question that is commonly asked when we are struggling with a cold or sickness is whether we should train or not?

Dependent on what you read there are those that are for training during a cold or sickness and there are those who are against.  The bottom line is this – you know your body and you will know how your sickness affects how you work but there are a few things you should remember:

Your fitness will not disappear overnight 

If you stop training for a few days to get over an illness it does not mean that you will lose your fitness.  If you have been training consistently and have a good base level of fitness you don’t have to rush back into training.  If you have been a little less consistent it may take you a little longer to get back to your target level of fitness.  Bottom line – Don’t panic.

You can still train

You may find that you can still train when you are sick.  You may not be able to train at the same intensity, but that does not mean that you can’t do anything.  You may be able to do something at less intensity.  You could also concentrate on aspects of your training that may take a back seat when you are in full flow.  Take this time to do some more flexibility training, or some technique work. You may even find that if you do some form of light workout that it helps you.  Light training may help flush useful healing nutrients through your body and help expel toxins.  Bottom line – Listen to your body and adapt your training accordingly.

You can’t rush your body

If you rush your training and train hard through a cold or sickness you could end up with a negative training effect.  Train too hard and you risk not only hindering your body’s ability to recover but you also risk a reduced fitness output.  Your body will have to cope with not only the effect from the cold/sickness but also the effect of your training.  Bottom line – take your time.  Train effectively and ensure that you don’t overload your body.

Stay motivated

If you need to take time out don’t see this as negative.  Remain focused on the bigger picture and what it is you are trying to achieve through training.  Look back at what you have achieved and be mindful of what you are going to achieve when you get back to full health.  Bottom line – Feeling below par now does not mean that you will be below par forever.

Feeling unwell can seem like a curse when you are following a training plan or even if you are getting into fitness.  Colds and sickness are common, especially this time of year and it can be hard to stick to a training plan when you are not feeling 100% due to your health.  However, if you manage your cold/sickness well it won’t be long before you are back on the fitness trail and the time away will soon be forgotten.

Have a fit and healthy day

Rob 🙂

 

 

30 Day Challenge – Day 28

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Day 28 !!!!!   Only 2 days left after today. I can’t believe that we have nearly completed the 30 Day Challenge. Same format at day 26, just slightly different exercises. Only 90 min left of the 30 Day Challenge, so lets make the most of it.

30 min Challenge – Day Twenty Eight

5 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. Try and jog for the last 2 min.

1 min – Mountain Climbers:                  Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

1 min Lunge:                  Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

1 min – Bear Crawl:                  Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward.

1 min Plank:                  Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

15 min Repeats:                  Repeat programme all the way through three more times. As you go to the second and third sets, you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day twenty eight of the 30 Day Challenge. Many congratulations, that’s a total of 840 min of ‘me time’ that you have given yourself. Way to go you! You’re well on your way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge – Day 26

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Welcome back and say hello to my little friend – Day 26. Today I am giving you, what I believe are 4 of the best non-equipment body weight exercises. These are multi-functional exercises, that will work more than one area of the body. I want you to do all 4 exercises in a row today, therefore you will be doing 4 min of work followed by 1 min of recovery. I appreciate that as the session goes on, you will be getting more and more fatigued, but as before, I want you to let your body know who’s the boss here. Push through this, I know you can do it.

30 min Challenge – Day Twenty Six

5 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. Try and jog for the last 2 min.

1 min – Press Ups:                  With hands shoulder width apart pivot from your feet (or knees), with a tight core. Bend your elbows until your arms bend 90°, or until your chest reaches the floor, then push back up.

1 min Jump Squats:                  Stand with feet parallel, or slightly turned out – whatever is comfortable for you. Slowly start to crouch down by bending the hips and knees until the thighs are parallel to the floor. Make sure that the heels do not rise off the floor and your back is straight. Press through the heels, and extend with a jump before returning to the standing position. Place your hands where you feel are most comfortable, but try and use them for momentum to gain height when you jump.

1 min – Bear Crawl:                  Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward.

1 min Plank:                  Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

15 min Repeats:                  Repeat programme all the way through three more times. As you go to the second and third sets, you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day twenty six of the 30 day challenge. Many congratulations, that’s a total of 780 min of ‘me time’ that you have given yourself. Way to go you! You’ree well on your way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge – Day 21

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Welcome all to Day Twenty One! Another fantastic day outside, so there are no excuses not to get yourself outside, enjoy the weather and get in 30 min of ‘me time’ whist your at it. Back to some exercises today. Enjoy the moment and the fact that you are looking after your body through the medium of exercise – Let’s go:

30 min Challenge – Day Twenty One

10 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement.

1 min – Star Jumps:                  The star jump is a great classic exercise and really can get your heart rate pumping. Start with your feet together and arms down by your side. Jump and spread your legs whilst simultaneously lifting your arms above your head. As soon as you land, jump back to the start position.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise. If you are doing this in your home, then marching/ jogging on the spot is ideal.

1 min – Bicycle:                  Sit on the floor, knees bent, feet on the floor. Lie back, place your hands (palm down) on your thighs. Sit up allowing your palms to slide along your thigh until your palm goes just over your knee, then slowly lower back to the floor. Repeat.

1 min – Brisk Walk/Jog:                  As previous.

1 min Squats:                  Stand with feet parallel, or slightly turned out – whatever is comfortable for you. Slowly start to crouch down by bending the hips and knees until the thighs are parallel to the floor. Make sure that the heels do not rise off the floor and your back is straight. Press throught the heels and return to the standing position. Place your hands where you feel are most comfortable.

1 min Brisk Walk/Jog:                  As previous.

1 min Plank:                  Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Star Jump through to bridge. On the second Lying Leg Clam, work other side.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulations, you have completed day twenty one of the 30 day challenge. You have given yourself 330 minutes of ‘me time’. Well done you, you are moving even closer to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge = Day 20

Day20

Well, what a fantastic morning. Beautiful sunshine means only one thing, lets get outside. So today we go back to walk/run training. So day twenty is all about building on our previous run/walk training. So, let’s go:

30 Day Challenge – Day Twenty

6 min brisk walk:                  Start of nice and slowly and build up the pace to a strong brisk pace.

5 min run/walk:             30 sec run (a nice jogging pace is acceptable) followed by 30 sec walk. Continue this for the 5 min. Concentrate on your breathing when you return to walking, try and reduce your heart rate as much as possible.

3 min brisk walk:           Straight into your brisk walk pace. Concentrate on using your arms and really walking with purpose.

4 min run/walk:             As before. Try and push the run a little harder this time.

2 min brisk walk:           Walking like you mean it!

4 min run/walk:             Last one, make the most of it. Run like you are fleeing a zombie apocalypse, walk with real purpose.

6 min walk:                   Cool down. Relaxed walking, being mindful of how we are breathing. Reflect on what you have just achieved and have a big smile on your face.

Congratulation, you have completed day twenty of the 30 day challenge, that a total of 300 min of ‘me time’ that you have given yourself. You should be immensly proud of your achievements. You are now 2/3 of the way through this challenge and well on the way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge – Day 18

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Welcome back and hello Day Eighteen!!!

Today’s ‘me time’ is brought to you by the medium of cardio vascular training! The exercises that you will be doing within today’s challenge are meant to get you breathing a little quicker+ and yes, I am sure that you will feel a little tired, but you can do this. By now, your body will be getting used to exercising, so it is always nice to give it a little shock every now and then, just to let it know who’s boss.

30 Day Challenge – Day Eighteen:

8 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. I would like you to concentrate on ensuring that you jog for as much as you can for the last 2-3 min to really increase your heart rate.

1 min – Boxing:                  Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms—like you’re in the boxing ring!

1 min – Mountain Climber:                  Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

1 min – Brisk Walk/Jog:                  Recovery, so slow it down, but keep moving.

1 min – Jump Squats:                  Perform a normal squat, but immediately jump up, reaching the arms straight overhead. As soon as you land, straight back into the squat.

1 min – Toe Taps:                  Lie on the floor with your legs up in the air. Have your arms outstretched towards your toes. The aim of this exercise is to sit up and try and touch your toes with your fingers. If like me, you have the flexibility of concrete, bend the legs slightly. This is quick exercise, so sitting up and back should be completed at pace.

2 min – Jogging:                                    Try and keep jogging for the 2 min.

1 min Brisk Walk/Jog:                  Recovery, so slow it down, but keep moving.

8 min Repeat:                  Repeat from boxing through to 2 min jogging.

7 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state.

Congratulation, you have completed day eighteen of the 30 day challenge and your running total of ‘me time’ is now 540 min. Way to go you. Keep this up and you are well on the way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk

 

30 Day Challenge – Day 14

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I cannot believe that it’s day fourteen already! Time passes by too quickly. That’s why we have to embrace the time we have and ensure that we spend some of it on ourselves. So today it’s another 30 min of ‘me time’ through the medium of exercise. All of the main exercises today have not been done before within the 30 Day Challenge. I know that you are strong enough to do them, which is why I have given them to you today. Push hard and enjoy your ‘me time’.

30 Day Challenge – Day Fourteen:

10 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement. I would like you to concentrate on ensuring that you jog for as much as you can for the last 2-3 min to really increase your heart rate.

1 min – Bear Crawl:                  Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward. Roaring is optional on this one!

1 min – Single Leg Press:                  Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise. If you are doing this in your home, then marching/ jogging on the spot is ideal.

1 min Single Leg Deadlift:                  Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.

1 min – Donkey Kick:                  It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

1 min Brisk Walk/Jog:                  As previous.

6 min Repeats:                  Repeat programme from Mountain Climber through to 1 min recovery.

1 min Plank:                  Finish of with the plank challenge. How long can you hold the plank for? The whole minute? Lets see……..Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can.

7 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state. Now is the time to smile from ear to ear because you have completed day one.

Congratulation, you have completed day fourteen of the 30 day challenge and your running total of ‘me time’ is now 420 min. Way to go you. Keep this up and you are well on the way to achieving the unthinkable.

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk