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Wednesday, 30 May 2012
RODs WOD
Just come back from working with a client. As well as an hour of leg work and combat training we did this nasty little strength set. Why don't you give it ago ;@)
You should know the moves by now.
30 seconds on, 10 seconds rest, 3 sets:
Sit-ups
Jumping Squats
'T'' press ups
Jumping lunges
Cycle sit-ups
Mountain Climbers
Friday, 25 May 2012
Barefoot running
Having always trained in bare feet wherever possible, I have recently become fascinated with 'barefoot running shoes' as an alternative to trainers. As my style of training is predominantly outdoors, having exposed skin whilst running through woodland has been a bit restrictive and the cause of a few mishaps!
I must say that the latest throughput of contenders in the shoe world (Vibram, Merrell and Vibro) are absolutely terrific and I wish that I had taken the plunge earlier. Not only has my safety been enhanced but I am able to do things that real bare feet or trainers simply wont allow. Balancing, climbing, leaping and running itself have become an absolute joy and I feel like I have a new toy rather than simply a pair of trainers!!
For those of you new to the concept of 'bare foot' then I would advocate taking it slowly as, like most things, rushing in can cause injury. The transition from a heel strike run to a forefoot strike run places all sorts of strains on muscles that have been supported by modern footwear all of your life. It is recommended that you increase your usage by 10% per week until you are up to full time use - this will obviously vary depending on how good your proprioception is currently and how strong your arches and forefeet are.
Anyway - enough babble - get out there and try it. My shoes of choice are the Merrell barefoot trail gloves - especially for a beginners. They work wonderfully and don't look as 'out there' as the 5 Fingers which are without doubt the 'best' but take a lot of getting used to as well as jibes by the uninitiated!
Click here to get yours for up to half price in the sport Pursuit sales which ends in 7 days time.
I must say that the latest throughput of contenders in the shoe world (Vibram, Merrell and Vibro) are absolutely terrific and I wish that I had taken the plunge earlier. Not only has my safety been enhanced but I am able to do things that real bare feet or trainers simply wont allow. Balancing, climbing, leaping and running itself have become an absolute joy and I feel like I have a new toy rather than simply a pair of trainers!!
For those of you new to the concept of 'bare foot' then I would advocate taking it slowly as, like most things, rushing in can cause injury. The transition from a heel strike run to a forefoot strike run places all sorts of strains on muscles that have been supported by modern footwear all of your life. It is recommended that you increase your usage by 10% per week until you are up to full time use - this will obviously vary depending on how good your proprioception is currently and how strong your arches and forefeet are.
Anyway - enough babble - get out there and try it. My shoes of choice are the Merrell barefoot trail gloves - especially for a beginners. They work wonderfully and don't look as 'out there' as the 5 Fingers which are without doubt the 'best' but take a lot of getting used to as well as jibes by the uninitiated!
Click here to get yours for up to half price in the sport Pursuit sales which ends in 7 days time.
Wednesday, 9 May 2012
Mud
It's easy to get demotivated to go outdoors when it has been so wet. Clients always dread the wet sessions but then tell me that they are the most fun.
I've said it before, embrace the weather-dont let mud and puddles put you off. Instead, try attacking them- on a bike, in old trainers or just a pair if wellies, get out there and play like a child. The slippery surface and the cold works the body harder therefore burning more calories.
When you're done a nice hot bath gets soon makes you feel civilised again-until next time!
I've said it before, embrace the weather-dont let mud and puddles put you off. Instead, try attacking them- on a bike, in old trainers or just a pair if wellies, get out there and play like a child. The slippery surface and the cold works the body harder therefore burning more calories.
When you're done a nice hot bath gets soon makes you feel civilised again-until next time!
Saturday, 28 April 2012
How Fitness Can Benefit Cancer Patients
This post has been provided by Mesothelioma Cancer Alliance
"Cancer can serve as a major obstacle in someone’s life and can be filled with a series of physical and emotional ups and downs. The disease and its treatment can potentially have a debilitating effect on cancer patients. Those going through cancer treatment need to look for every method possible to make the experience a little more bearable. In recent years, scientists have begun to discover the amazing positive effects that a regular fitness routine has to offer those suffering from cancer.
In the past, doctors recommended that cancer patients get as much rest as possible in order to fight the disease. These orders for rest included ordering patients to refrain from physical activity as much as possible. This meant that cancer patients had to forgo participating in any kind of exercise routine. It is now clear that this advice has turned out to be completely erroneous.
There have been many studies that have demonstrated the positive benefits regular exercise has to offer cancer patients. One of the biggest and most important of these studies was conducted by a large British charity, Macmillan Cancer Support. This report by Macmillan Cancer Support was the most wide scale look at the research into the relationship between exercise and cancer patients. The results of more than 60 studies were looked at in the report.
The studies proved that the benefits of regular exercise for cancer patients are tremendous. The report found that patients with every kind of cancer could benefit from a moderate exercise routine. Cancer patients that engaged in a regular exercise program both increased their risk of surviving the disease and decreased their chances of having a reoccurrence of their cancer.
The benefits varied between different types of cancer; however, a workout program had impacted many of the deadliest and most common types of cancer. The study looked at patients that engaged in at least two and a half hours of moderate exercise a week. This amount of exercise reduced the chances of a patient with prostate cancer from dying or having a reoccurrence of cancer by 30 percent. The news for women was even better. Breast cancer patients reduced their risk of dying or having a reoccurrence of their cancer by 40 percent.
This Macmillan Cancer Support report is a major reason that cancer patients are now being encouraged to engage in a regular fitness routine during the course of their treatment. The same study also looked at how health care providers discuss exercise with their patients. The study questioned more than 400 physicians in the UK. The responses indicated that more than half of these doctors had no idea of the benefits a regular fitness routine offers cancer patients. It also found that 1 in 10 of these doctors actually encouraged their patients to absolutely forgo any kind of exercise in order to rest up from the effects of the disease.
Luckily, this report has led to a complete change in the way doctors discuss the subject of physical fitness with their patients. Most doctors are now recommending that their cancer patients try to get at least two and a half hours of moderate exercise during the course of their cancer treatment.
The type of exercise is not important. It can be swimming, running, walking, tennis or any other kind of physical activity. The important part is to make sure it is done at a moderate pace that raises the heartbeat; however, patients with mesothelioma cancer may need a less invasive type of workout plan. It is also important to do a half hour of fitness training at least five times a week.
Cancer patients should listen to their bodies and be sure to stop if they are not feeling well. Consult your doctor and find a workout regimen that best suits the needs of you and your treatment and get out there and get active!"
"Cancer can serve as a major obstacle in someone’s life and can be filled with a series of physical and emotional ups and downs. The disease and its treatment can potentially have a debilitating effect on cancer patients. Those going through cancer treatment need to look for every method possible to make the experience a little more bearable. In recent years, scientists have begun to discover the amazing positive effects that a regular fitness routine has to offer those suffering from cancer.
In the past, doctors recommended that cancer patients get as much rest as possible in order to fight the disease. These orders for rest included ordering patients to refrain from physical activity as much as possible. This meant that cancer patients had to forgo participating in any kind of exercise routine. It is now clear that this advice has turned out to be completely erroneous.
There have been many studies that have demonstrated the positive benefits regular exercise has to offer cancer patients. One of the biggest and most important of these studies was conducted by a large British charity, Macmillan Cancer Support. This report by Macmillan Cancer Support was the most wide scale look at the research into the relationship between exercise and cancer patients. The results of more than 60 studies were looked at in the report.
The studies proved that the benefits of regular exercise for cancer patients are tremendous. The report found that patients with every kind of cancer could benefit from a moderate exercise routine. Cancer patients that engaged in a regular exercise program both increased their risk of surviving the disease and decreased their chances of having a reoccurrence of their cancer.
The benefits varied between different types of cancer; however, a workout program had impacted many of the deadliest and most common types of cancer. The study looked at patients that engaged in at least two and a half hours of moderate exercise a week. This amount of exercise reduced the chances of a patient with prostate cancer from dying or having a reoccurrence of cancer by 30 percent. The news for women was even better. Breast cancer patients reduced their risk of dying or having a reoccurrence of their cancer by 40 percent.
This Macmillan Cancer Support report is a major reason that cancer patients are now being encouraged to engage in a regular fitness routine during the course of their treatment. The same study also looked at how health care providers discuss exercise with their patients. The study questioned more than 400 physicians in the UK. The responses indicated that more than half of these doctors had no idea of the benefits a regular fitness routine offers cancer patients. It also found that 1 in 10 of these doctors actually encouraged their patients to absolutely forgo any kind of exercise in order to rest up from the effects of the disease.
Luckily, this report has led to a complete change in the way doctors discuss the subject of physical fitness with their patients. Most doctors are now recommending that their cancer patients try to get at least two and a half hours of moderate exercise during the course of their cancer treatment.
The type of exercise is not important. It can be swimming, running, walking, tennis or any other kind of physical activity. The important part is to make sure it is done at a moderate pace that raises the heartbeat; however, patients with mesothelioma cancer may need a less invasive type of workout plan. It is also important to do a half hour of fitness training at least five times a week.
Cancer patients should listen to their bodies and be sure to stop if they are not feeling well. Consult your doctor and find a workout regimen that best suits the needs of you and your treatment and get out there and get active!"
We would add that any exercise that increase the lactic acid level in the body should be avoided as this creates an acidic balance in which cancer thrives. Ensure that your exercise is moderate and enjoyable - breathe deeply whilst performing it and ensure that your heart rate stays within the 60 to 80% mhr range in order to stay with the aerobic threshold.
Thursday, 26 April 2012
A bad weather forecast
Lots of hail and rain and wind with intermittent sunshine. Don't let the weather get in the way of your training goals - one excuse to quit can soon snowball into quitting altogether.
Use the weather to your advantage, embrace it, feel refreshed in it. If you are running then cut your distance and go for some sprint or hill training using the wind as added resistance. This way you can increase your workload but cut the time outside down dramatically.
Before you head out into the cold rain though - get your body nice and warm first, layer up and do some bodyweight exercises (squats, lunges, press-ups etc.) so that getting outside is refreshing rather than horrible!
 |
| A kettlebell workout in the rain and wind feels great! |
When you've finished, relish in a nice hot shower and share your experience with everyone else on this group - we'll all be keen to hear how you conquered the elements!
Monday, 23 April 2012
Dragon slayer strength set
HAPPY ST GEORGE'S DAY.
To celebrate I have put together this PEP, combat inspired, dragon slaying strength set just for you. So grab your timer, your pen and notepad and if you have a dragon sword then bring it along too.
3 sets, 45 seconds for each move with 15 sec rest.
Post your reps here!
- Sword attack/defend
- Dragon pin downs
- 3 way dragon strikes
- Dodge and attack
- Supine sword attack
Saturday, 21 April 2012
A beautiful day for some PEP training
Woken up to a beautiful morning. The wood pigeons and jays are singing outside of the window,the sun is bursting through the trees onto the dewy lawns and there's a squirrel sitting by the edge of the pool.
Def feels like a barefoot day and 'earth' will be my chosen element.
Why not join me...find a park or forest this morning, check an area for glass etc and ditch your shoes.
Perform the following:
100 squats
100 lunges
100 bunny hops
100 prisoners
Do this for time and post your time here.
When you've finished cool down by spending 15 minutes really 'feeling' the earth between your toes as you go for a gentle walk.
Enjoy
Rod
Def feels like a barefoot day and 'earth' will be my chosen element.
Why not join me...find a park or forest this morning, check an area for glass etc and ditch your shoes.
Perform the following:
100 squats
100 lunges
100 bunny hops
100 prisoners
Do this for time and post your time here.
When you've finished cool down by spending 15 minutes really 'feeling' the earth between your toes as you go for a gentle walk.
Enjoy
Rod
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