Protein Power September 27, 2011

When I started to get back back into training and running more seriously I reached a point where I had stopped seeing results- no new muscle tone, weight staying the same etc.  I happened to mention this to a friend who is a body builder and he suggested that I probably wasn’t taking in enough protein. Your body uses protein to repair damaged muscle and tissue after a workout – when we workout we are purposefully doing “positive” damage to our muscles to get the results we want and helping your muscles repair helps you see those results faster.  So after I have worked out now I use CNP Pro-Recover powder which I mix into a shake, I have definitely seen good results from this in the muscle groups I target (arms and shoulders at the moment) and to counter a popular myth no it has not bulked me up to like the incredible Hulk- not the look I am going for.  This recover formula comes in two flavours Chocolate and Strawberry.  To be honest both are pretty gross until you get used to them but then they kind of grow on you!  I use half the recommended dosage as 2 scoops is way too much for someone my size and you do have to measure your protein intake to make sure you are not taking in too much (and just storing it as fat- not good!)  Use your shake within the first 30 minutes (asap) after your work out and you should definitely see some results.  A further plus is that the recover formula should help you avoid injury as well as help those muscles look great!

See you at the juice bar!

GBB

Onwards and Upwards September 23, 2011

Last night was a climbing night and a really good one at that!  Climbing, like my main sport skiing, is a lot about confidence and after a slightly gnarly fall a few weeks ago mine was dented…ok as you ask, the fall involved slipping off an overhang whilst lead climbing and managing to get my leg wrapped in the rope and then dangling upside down.  Slightly scary, some pretty bad rope burn around my ankle and horrendously embarrassing! Urgh. Anyway! Onwards and upwards and my confidence is back – and I’m watching where I put my feet in relation to the rope religiously!!  But I thought I’d let you see a couple of pics from the climbing wall – these are shot quickly off my mobile to BBM to friends so they are not good but you get the jist!

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A head for heights September 21, 2011

As well as picking up on running again since the move I have also started climbing again, after a 6 year absence from the sport!  I have been putting in quite a few hours at our local climbing wall with some good friends and have really got back into it.  As well as being great for upper body strength, core stability and leg strength (if you’re doing it right- which I don’t claim to be!) it provides the much needed adrenaline rush that I miss when there’s no snow to slide down!

When I started off climbing again I was climbing off top ropes – i.e. the rope you are attached to is already attached to the top of your wall.  This was great for getting my nerve back and being tutored on some technique.  It’s less nerve racking than lead climbing (more on that in a sec) as if you slip off the wall you aren’t going to go anywhere…well not far anywhere!  Once I got my confidence back and was feeling comfortable with the techniques again my friends started to teach me how to lead climb.  This is more nerve racking than doing a top rope climb (at least for a relative beginner like me!) as it involves climbing attached to the rope but clipping it onto the wall as you go.  This means that as soon as you climb above your last clip you’re going to fall the distance (if you fall) to the last clip you are attached to….This takes some getting used to and has seen me dangling off holds 20 feet up unable to make a move but not quite wanting to let go- probably rather amusing for people watching!  In fact once you have taken a few falls it is quite fun but my instinct is still to avoid falling!  There’s a serious trust involved with you and your belayer (the other person attached to the rope who is in charge of you not plumetting to the ground!) so climbing with someone new is always a challenge!

Anyway the health benefits are great- I get serious toned arm envy with many of the climbers I see!  On top of the toning it’s great fun and you get the post-adrenaline buzz glow!  If you fancy giving it a go keep an eye on groupon and the like for cheap lessons and introductory offers.

See you on the wall

The Gym Bunny Blog

Running

This has been a bit of a manic year so please forgive the blogging absence!  This year has so far seen me move hundreds of miles back up the country, start my own company and move back to my home town.  So it has not been the most stress free year for me and running (the purpose of this blog) has really helped me destress and feel some sense of achievement when work has been going badly!  With that update out of the way, on with the blog!

Since moving (again!) I have got back into running which I have not done seriously since my high school years.  I run with an unofficial running group – unofficial in that we are not a club just members of the same gym who all like to run.  When I started running again I was pretty un(run)fit and could just scrape a good mile, but I have slowly been building up the runs and am now doing some pretty hardcore ten mile runs.  Last weeks run involved the steepest hill in our town for the first 4 miles and then a further 6 miles of long rises -hard but worth it!  So within 9 or so months I have really seen a difference in my running fitness, have dropped some inches and a dress size and am hooked on running.  As I live in one of the most beautiful parts of the country I have also really enjoyed the opportunity to spend some time outside in the (very changeable) elements.  Running highlights over the last few weeks have definitely included watching the leaves start to change on the trees, I love autumn/fall!

Next weekend I am competing in my first 10K so I am really hoping for a good time of around 50 minutes.  I am already planning to enter some events for next year including a half marathon (no full marathons in my running future I don’t think- too many moguls left to ski so I need my knee cartilage!).  I am also going to start triathlon training so have already been putting some more time in, in the pool…that’s going to require some work!  There’s a local tri club that another of the runners and I are going to try out so will see how that goes!

So along with this new found passion for running goes quite a lot of new blogging topics!  Running injury free is at the forefront of my mind at the moment so I will be posting on knee health, stretching and generally avoiding injury.  My main obsession with staying injury free (especially knee injury free) is due to being a skier first and runner second!  Much as I love running and would not want to have to sit out with an injury, I would be distraught to get a knee injury and ruin my skiing!  There will also be posts on running gear (shopping!) including getting properly fitted for some new running trainers/sneakers.

Get you running shoes on!

The Gym Bunny Blog

 

New Year, New You! January 26, 2011

I am not one for New Years resolutions, especially in the first few weeks of January when you are still winding into a new year but there is nothing like trying to start a fresh once you have settled back into your work, gym, life routine!  On that note I have resolved to mix up my gym routine, run harder (burn more fat…!) and I hope really see the results I want!

 

So I have saved up some cash and am starting PT boxing sessions again.  Whilst I have kept up boxing with a bag there really is nothing like boxing with someone to get your heart rate raised and burn that fat.  I boxed a lot a couple of summers ago and I really think that I saw the most results from any workout I have ever done.  So it is back in the ring (well gym studio) for me.  To gauge my results I’m going to take measurements from around my hips, tum, arms and legs and see what difference my new routine makes!

 

I am also running more and hoping that this new box/run (with normal abs and arm work thrown in) will help me really see results in 2011.  To help me with my fitness goals I have also stopped drinking alcohol during the week (empty calories, too much sugar!)  I’m really hoping to see the results in my hips and thighs, so fingers crossed!

 

So are you up for a new challenge?  Got a problem area you want to tackle?  Why not make this the month to start?  By bikini season you will be seriously ready to hit that beach without any last minute panic!

 

Got get ‘em girls!

 

The Gym Bunny Blog

 

 

 

Trainer Review

I used to be quite the Nike girl but recently I have been really disappointed by their lack of innovation in the trainer department.  My last pair of trainers was Nike’s “spring soles” the ones with, well, springs in the soles.  However they were getting well worn and they rubbed if I ran any distance- bit of a demotivator!

 

So on a recent trip Stateside I hit the Reebok outlet and bagged myself a pair of their new Runtone shoes.  The marketing is that they have wobbleboard technology in their soles, i.e. they make your muscles work even harder to balance, they are supposed to work your calves, thighs and glutes harder to make them tone up.

 

I have run with them both outside and on the treadmill and they definitely make your legs work harder and feel more fatigued.  Plus using them in the gym to do balance exercises on the cable machine etc adds a new challenge as you have to work a lot harder to stay balanced on that one foot!  It is like standing on the half ball, well like standing on 8 mini half balls (see picture below).

 

My review: I definitely like my new trainers and I think they do work my legs harder, however, if you are looking for a trainer that will really motivate you to get out there and start running this is not the one for you.  It does make running harder and if you haven’t run much before this could really put you off!

 

Do not despair though!  If you are in the market for a pair of trainers that will get your new year running resolution of to a kick start then Reebok have another great offering, The Zig Energy.  The ridges on the sole of this shoe make it easier for you to run as they push the energy back through your feet and propel you forward!

 

So whether you are a seasoned runner who wants an extra challenge/tone or you are just starting out, I really think that this year Reebok has something for you!

 

Happy running!

 

They Gym Bunny Blog

 

PS Reebok have a sale on their website right now!  No time like the present!

 

Get ski fit and hit the slopes running (although that could be slippy…) January 13, 2011

At the start of this blog I said that come winter I would write some blog posts on how to get ski fit (or snowboard fit…!) so here they are.  Even if you are not a skier though there are some great ides for you to keep fit and toned through the winter months.

Kettlebells:  I discovered these heavy blighters quite recently and they really are a great way to workout.  The raise your heart rate and tone at the same time, a really effective workout!  Kettlebells are weights (a bit like a rouned anvil in appearance) with a handle (aka their horns).  The basic kettlebell move is to start with your feet slightly wider than hip width apart and the kettlebell (kb) between your feet on the floor.  You grasp the handle and using the strength in your legs and core, thrust your hips forward to haul the kb into the air.  Although you are using your arms to control the kb the idea is not to use your arm stranght to move it.  The kb should end up at about shoulder height with your arms extended.  Repeat this 10-12 times.  This is guaranteed sweat enducing, thigh burning workout!

The above is the basic kettlebell move but I think the best way to get your technique right and get more moves is to have a personal training session.  Your trainer will ensure you are positioning yourself correctly and therefore not hurting your back.  Also kettlebells are very strenuous so you should be of pretty good fitness before you attempt this (health warning!).  If you don’t fancy a training session you could try and source a class at your local gym or through a community workshop.

You can also adapt the basic move to use the kettlebell with just one arm or walking with the bell and doing the above move between steps (hard!) or punching with the bell (great for chest muscles but sore the next day!)

Kettlebell workouts are great for all gym regulars looking to improve fitness/mix up their workouts with something new and are particularly good for targeting key ski muscle groups especially quads and core.

So there you have it something new and very challenging to try!

Happy kettlebelling!

The Gym Bunny Blog

Holiday workouts? Pipe dream or reality?

Sorry for the blogging absence since the end of the summer, I have been on holiday, travelling and navigating the ups and downs of job applications!

However on the travels note I though I would blog about holiday workouts.  Is it realistic to expect that you will work out on your break from the norm and when push comes to shove are you really going to get out of bed half an hour early to practice your yoga by the pool whilst watching the sun rise?  Hmm well I went to Florida full of good intentions, I would run whilst it was cool either in the early morning or late evening and I would take advantage of the heat to practice my Bikram Yoga by the pool, I was also adamant to keep up my sit-ups and push-ups to retain muscle tone.  Madness?  Well almost- I did run and I did do some yoga and some sit ups but only 3 or 4 times on a two-week holiday.  In the end the sun lounger and the chance to catch up on reading for pleasure after a year of master’s degree reading was too much to resist – not to mention that after a couple of poolside margaritas my ability to pull off a non-wobbly “dancer pose” was vastly reduced, ah well, when in Rome!  Therefore I have come to the conclusion that in the future I will still take a capsule workout wardrobe on holiday as when I did workout it gave me an energy boost to hit those theme parks harder, but I won’t expect to use it every day…or every two days!

If you think you will work out on holiday then here are my tips for baggage restriction friendly exercises.  Obviously in the days of restricted baggage weights you would have to be nuts to consider packing your kettle bell or dumbbells but do consider taking a resistance band!  You can stand on a resistance band or wrap it around a (sturdy!) banister and use the resistance to do bicep and tricep curls.  Another useful piece of lightweight kit is a skipping rope.  This is particularly useful if there is nowhere suitable or safe for you to run as you can use it indoors or poolside.  Ten to twenty minutes of fast skipping is excellent exercise and will really get your heart rate pumping.  Finally you can always keep those abs in shape by using time when you are waiting for people to get ready to do five minutes of crunches or a few core-stabilising planks.  If you do all that when you are on holiday you really do deserve that margarita!

Happy holidays/workouts!

Gym Bunny Blog

Good Cheats! August 25, 2010

off the back of the last post I thought I would share some positive ways to look and feel better or to supplement your workout without hitting the gym!

1. Fake tan! Ok so you have to get this right but when it works it really works! Remember preparation is key to exfoliate and moisturise and experiment until you find the right one for you!

2.I suggest you take the stairs… This is an oldy but a goody, whether you work on the 5th floor or you take the underground to work and it’s 200 steps to the street, go for it! Feel the burn and think of the toning effect on those legs and the CV benefits for your heart!

3.Ab holds.  Use your commute to your benefit whether your drive get the train or the underground, use pauses in your journey (stations, traffic lights etc) to pull in and hold your abs tight for 30-60 seconds. Engaging your abs makes them work and every little bit helps!

4. Carry your food don’t push it! Next time you are nipping into the store for your mid-week shop ditch the trolley and grab a basket! Engage your core to protect your back and work out those arms at the same time!

5. Warm up en-route, if you are going to the gym try to power walk/take the stairs on your way there it will save you 10 mins on the treadmill or whatever your usual routine.  This is key especially if you are paying for a personal trainer, why pay to have them watch you warm up?  Put the extra ten minutes of their time to good use and get straight into your workout with them, even agree to meet them at the treadmill so you are already there and ready to go!

Happy work outs

Gym Bunny Blog

Are you cheating?

Sometimes in life it’s the small things that make a difference and from time to time I pick up a tip or make a slight alteration to my routine/an exercise that makes me realise that previously I’ve been letting myself off lightly.  Therefore I have compiled a list of cheats, some that I have learned and others I have seen other people do and others that are just common misconceptions of how to work out.  Hopefully these will help you improve your work out!

1.  Hills DON’T have handles!! OK this may actually be one of my biggest pet peeves in the gym so please ignore the ranting.  Walking or running up hill is a great way to get your body working hard and is great for interval training too BUT there is no point in putting the incline in the treadmill up so high that you have to hold on.  I see so many people leaning back almost at a right angle to the treadmill so really they are just walking flat but at a tilt.  Don’t cheat, let go of the handles (maybe decrease the incline till you can do this safely!) and feel the burn- if you are holding on you are taking the pressure away from your legs and decreasing the effort your body has to make aka cheating and pointless.

2. Situps – hand positioning: This is a great one I learned in a PT session.  When you are crunching up keep your hands at your temples and don’t bring your elbows forward of your head, when you do this you engage back and shoulder muscles instead of your abs and your muscles will work less hard.  Try it out in the gym the next time you’re there and see the difference!

3.Too low weights.  It’s a common misconception that by using heavier weights women will build massive muscles.  Not true.  In order to look like a body builder you would have to be taking some major “supplements”…So don’t worry about the bulk, if you don’t push your muscles you will not get the tone you’re looking for!  Also if you can do a few reps of up to 12 (and just make it to 12) then you are working with roughly the right weight, if it’s too easy up your weights or you’re cheating!

4. Commit to the squats! Are you getting low enough when you are doing your squats? Bring your butt right back so it’s like you are sitting on a chair (not lower).  Next time your doing squats try pushing it that final few centimetres and feel the burn!

5.Push it to the end.  Are you’re reps of 12 more like 10 with a couple of half attempts thrown in?  Make sure you push all your reps right to the end, do this and feel the difference in the muscle fatigue the next day!

6. Sports Drinks. Not so much a cheat but again a common misconception that going to the gym requires a lucozade, no doubt helped along by the presence of vending machines in every gym foyer….But unless you are really training hard, like marathon training etc rather than just you usual gym workout you may be working against yourself.  If you are trying to burn fat or lose weight then taking on glucose whilst working out is a bad idea, your body uses the lucozade rather than searching for fat stores to give you energy.  Some workouts are so intensive that you do need the extra energy to keep you going though so I would suggest consulting your trainer or someone in the gym.  When I was doing boxing with a trainer I used lucozade but this was some intensive working out and I wouldn’t use it for my usual gym sessions.

7. Finally- are you cheating yourself?  Have you gone into the gym thinking “I am so tired, I really don’t have the energy”? If so then you are cheating yourself out of a good workout.  Try to approach your workout really positively, have a hit of energy e.g. a banana beforehand and then crank up some good gym tunes on your I-Pod!

Happy working out!

Gym Bunny Blog

xx