This is an endurance event quite unlike any other. As a local, being born and raised in the area I first took part in the event twenty-two years ago and until this year I hadn’t done it again. This year is a particularly special event however as it marks the 100th Four Day Marches (Nijmegen marches). The history is well documented on the website however for locals it takes on a whole new meaning.
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A real diary-like inside view of what competing in a pro-endurance event such as this Rat Race one can really be like!
The chances are you’ll have already heard the saying that “life begins at forty” or that middle age begins around the same time. What you might not have heard is that from around forty-four years your risk factor for coronary heart disease starts to increase. If you are already in training and working hard you’d like to think that you’re covered and protected however it depends on what training you are actually taking part in, and at what level.
Working out is brilliant in that it helps you get closer to your health and fitness goals and also helps you achieve the look or shape that you are aiming for. What about how exercise affects your mind though?
The summer is a popular time for outdoor sporting events however there are seasonal quirks that you must be aware of to ensure that your summer sporting is as safe as it is fun. It is important to dress for the weather and also be aware of how your body reacts to summer heat. For example, some might choose to wear a lightweight full-sleeved top to protect them from the sun.
Many of my clients enjoying getting out and enjoying the fresh air, experiencing fabulous scenery and of course boosting their fitness by taking part in hikes. One of the questions I am frequently asked regarding hikes is “how do I stay hydrated”. This is a good question and these points should help you work out the best way to ensure that you adequately and safely hydrated throughout the hike.
Clearly I am a big fan of keeping active! I enjoy a wide range of activities including running, cycling and the odd obstacle course race amongst other things. I believe that being active is important for the whole family which is why I was delighted when my daughters inherited my love of sports and athletics. Both take part in local events; enjoy getting out and about and my eldest runs for Watford Athletic Club.
Grounding and earthing might sound like something out of your high school electronics class however what we're looking at here is a natural way to boost your health while going barefoot. Bear with me! There is scientific backing behind the phenomenon that is known as grounding or earthing, which in basic terms is connecting with the ground while barefoot to boost your negative electron levels.
There are two kinds of stress, "good" stress and not so good stress. A certain amount of stress, physically certainly is necessary in training and some would say that mental stress has its place in modern day life in that it "keeps you sharp" or motivates you. These are of course lower and manageable levels of stress, not the levels of stress which can cause or contribute to illnesses and even, studies suggest, a shortening of your life span.
It would certainly seem that giving / donating blood could be beneficial to your health as well as to the health of others. This isn't the reason the majority of people who visit their blood bank or similar donate, with the usual motivation being to give a little back and to do their bit. That said it does seem that as well as your blood donation helping as many as three people in need it can also benefit your own health.
We are what we eat (apparently) as well as ourgenetics define our success in training to meet health and fitness goals according to some "experts". In that case why do we bother? We bother because we have more control over your life that these findings would suggest, something that is backed up by the study of epigenetics. Those knowledgeable about genetics and all things cell-related will tell you that epigenetics is the study of (in basic terms) how environmental factors can alter genes (effectively activating them and switching them off) and more.
It isn't often that a personal trainer tells you to do less. We aren't monsters however we all know that when it comes to achieving your goals and dreams that it is hard work that is going to get you there the quickest. That hasn't changed however when it comes to burning fat less does tend to be more. That doesn't mean that you can give up on breaking a sweat altogether I'm afraid however research tells us that the most effective routines for burning fat are those which include high intensity workouts for shorter periods of time.
Gaining weight when you are over forty and female has long since been a problem. This weight also seems particularly targeted at the thighs and hips and well as the tummy area and your behind. Not only does it seem impossibly easy to gain this extra body fat, it seems equally impossible to get rid of it, despite sticking to the same healthy diet and activity regime as before. WHY?? Many women over forty ask.
The NHS, the media, your friends and family; everyone is keen to tell you that exercise is good for you. This blog is a little more specific. Did you know that as well as the obvious benefits of exercising regularly this type of activity may also boost your gut health? Studies from Ireland that have recently been released have reported that exercising effectively and regularly help to increase and support the diversity of your good bacteria naturally.
Have you ever tried to go cold turkey with caffeine or similar? The headaches, the run down feeling and general ickiness you experienced is much like the so-called "low-carb flu" that many suffer when dropping their carb levels significantly over a short period of time. While it isn't particularly pleasant this feeling doesn't last forever and is worth the effort if you are looking to drop your carb levels for health and fitness reasons.
What we eat dictates how we feel, how healthy we are and can have a substantial effect on how long we live. Clearly then it is important to be eating and drinking the most beneficial foods! Believe it or not that parts of you which are very small are the parts which have one of the more significant impacts on your body. What I'm talking about is mitochondria. A tiny part of a cell, the mitochondria is indeed the most powerful part and your lifestyle may have a large impact on these mitochondria.
Many people these days get caught up in the media hype that is the perfect image of the perfect body. The truth is, there is no one perfect shape, weight or anything else. I am a personal trainer working in and around Chorleywood not Los Angeles and yet still I've had calls about perfect shapes and magazine copied bodies.
With the expansion of the digital age many of us, whether we are at work or at home tend to spend a significant amount of time sitting down at our desk or with our gadgets. While this is a score for the world of technology medical professionals are now uncovering links between extended periods of sitting down and health concerns.
A BOSU - which stands for Bottom Side Up - trainer is a balance board that can be used with either side up. It looks like a half swiss ball with a flat platform. Both sides of it - the inflatable dome or the flat plastic surface - provide different challenges for your muscles. Whether you use the flat side of BOSU for squats, pushups, sit-ups and lunges or stand on the dome while using free weights for such exercises as arm curls, shoulder presses and dead-lifts, your muscles respond.
There are many ways to get fit. Depending on your goal you can work out what types of workouts you need to do to reach your goal. Many of us have a goal that is not specific and does cover many aspects such as wanting to get lean and fit and also want to improve for example your half marathon time or improve your mountain biking, but at the same time you don’t have hours to spend running or mountain biking.