GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “power”

Sometimes others put it way better

Hi there!

Apologies for the gaps. My aunt was visiting! I had a great week (and there wa a gym in the hotel!) I’m now preparing for my first 10k event on Sunday April 26th, very excited! It’s the Madrid Rock ‘n’ Roll 10k.

This is going to be brief, but this post is a MUST READ

http://www.eattoperform.com/2015/04/18/check-wreck-lisbeth-darsh/

I’ve mentioned Eat To Perform before but they are brilliant. Eye-opening, relevant and knowledgable posts.

Also, if please if anyone is looking for protein give Go Nutrition a try, I love their Chocolate flavour Whey Protein! Get a free 250g bag ith your first order over £10 with code A5CJC5, it also keeps me in the Academy if I get 2 referrals per month.

Have a great week team!

Gym Bug

Build your own playlist

Hi there!

I was in the gym today and listening to my iPod whilst running and it inspired me to do this post! I’ve compiled a list of the 10 best songs for warm-up, high-intensity, low-intensity and cool-down! These are my personal favourites and always help me power through a tough workout.

Warm-Up

Ideally your warm-up playlist should have good, upbeat songs to get you ready to rumble!

  • One Republic- Something I Need
  • T Pain feat. Teddy Verseti- Church
  • One Republic- If I Lose Myself
  • Jessie J- Do It Like A Dude
  • The Temper Trap- Fader
  • Avicii- Levels
  • 3OH!3 feat. Katy Perry- Starstrukk
  • Labrinth- Treatment
  • Cupid- 369
  • Zedd- Clarity

High-Intensity

This workout is likely to be tough, so you need good, strong rhythm to kee pyou powering through!

  • The All-American Rejects- Dirty Little Secret
  • Arm Van Buuren feat. Lauren Evans- Alone
  • The Saturdays- Not Giving Up
  • Enrique Inglesias feat. Pitbull- I’m A Freak
  • Tiesto feat. Matthew Koma- Wasted
  • Jessie J feat. Ariana Grande & Nicki Minaj- Bang Bang
  • Pitbul feat. Ne-Yo- Time Of Our Lives
  • Axwell & Ingrosso- Something New
  • Porter Robinson- Language
  • Robbie Williams- Let Me Entertain You

Low-Intensity

Still hard but you don’t need to heavy beats this time round, think weight lifting type music.

  • Flo-Rida- GDFR
  • Hardwell feat. Jason Derulo- Follow Me
  • Fall Out Boy- Centuries
  • Fall Out Boy- Immortals
  • Alesso feat. Tove Lo- Heroes (We Could Be)
  • The White Panda- Midnight Life
  • Sigma feat. Paloma Faith- Changing
  • Paramore- Ain’t It Fun
  • Iggy Azalea feat. Rita Ora- Black Widow
  • Iggy Azalea- Bounce

Cool-Down

Phew!

  • Kelly Clarkson- Invincible
  • Alesso feat. Matthew Koma- Years
  • Jason Derulo- Undefeated (yeah you are!)
  • Kelly Clarkson- Stronger
  • Otto Knows- Million Voices
  • Hardwell feat. Mr. Probz- Birds Fly
  • Years & Years- King
  • Rihanna feat. Mikky Ekko- Towards The Sun
  • David Guetta feat. Emeli Sande- What I Did For Love
  • The Script- No Good In Goodbye

There we go! 10 songs, 4 work out types or sections! You could compile all 40 into one big playlist or split them up, add your own and what not! You could also pile them all into one playlist, jump on a treadmill, spin bike or head outside and match your pace to the song! Lots of HIIT there!

Have you got any must have songs?

Gym Bug

MyProtein Discount!

Hi there!

After an amazing and indulgent weekend I’m back! My sister has (unfortunately) gone home and I’ve now got 3 weeks to kill before my next visitors to Madrid! I got a supply of protein delivered to me (good flavours, cheaper delivery to the UK) but miscalculated how many scoops I will need between now and my return home in May. So I looked to MyProtein to help me out! I managed to get £26.56 worth of protein related goodies for £12.52 today, including delivery!

MyProtein is absolutely brilliant for quality protein in great flavours for great prices. My sister and I both use it, my sister finds it is the only protein that doesn’t upset her stomach! I usually buy Chocolate Smooth but have gone for Unflavoured this time because it’s cheaper and I don’t mind the unflavoured version at all, so I might as well save a bit!

So, my order consisted of ;

1kg Unflavoured Whey Protein
9 x Pro Milk Zero Chocolate
MyProtein Blender Bottle

I then applied the following code;

20% entire order when you order certain “Goodies” (in this case it was the Pro Milk Zero -£2.63)
Automatic discount of the Pro Milk Zero (-£12.99)

Then just add £1.99 standard delivery and I had an amazing deal on protein!

I really recommend MyProtein!

Gym Bug

Note; this was no way sponsored by MyProtein, these voucher codes are accesible by anyone!

Energy drinks; recipe for a sugar crash

Hi there!

I found an article recently about energy drinks and how they can contain up to 20 teaspoons of sugar PER CAN! This is insane, especially since our new recommended daily amount of sugar has been reduced to 6 teaspoons according to the WHO. This is insane and what’s even more concerning is that people, especially children, are drinking these regularly! I did a post on child obesity and this links directly with that. Studies have linked energy drink consumption with issues such as obesity, caffeine overdoses, risky behaviour and addiction.

Thee energy drinks are also targetted at those who participate in sports as a way to get that ‘much needed energy boost’ to improve performance. I can’t sit here and say I’ve never drank them and I never will again. I had half a red bull a few weeks ago (I had been drinking a little, so my ability to comprehend it’s awful-ness was hindered somewhat) but I most certainly drink far less. I probably average about 1 every 6-8 months. Prior to my half a can of red bull a few weeks ago, I think the last one I had was in the summer of 2014.

Anyway, energy drinks are getting an increasingly bad reputation. When I say energy drinks I’m referring to brands such as Red Bull, Monster, Rockstar, Bullet and so on. They typically come is huge cans as well. They are also becoming increasingly mixed with artificial fruit juices to make them more appealing. Not only does this amp up the calories but it makes the sugar content sky rocket. For example, Rockstar Tropical Punch contains 260 calories and 31g of sugar! That’s 20 teaspoons of sugar (Note; 1 teaspoon of sugar= 4grams) These energy drinks truly are something to avoid consuming regularly!

Energy Drinks

There are other drinks out there, such as Powerade or Lucozade, that are marketed as ‘sports drinks’ and something athletes should consume to help them. However, you should really only consume these ‘sports drink’ (I’m using the term lightly) when you’re participating in long, intense exercise. Typical standard is to skip the ‘sports drink’ if you’re running anything less than 30 minutes. Consumption of them before, during or after anything longer than this can be beneficial as it provides your body with carbohydrates, which is necessary to endure and recover. I typically opt for water however, whatever the distance or I’ll choose energy tablets, which you dissolve into water, for example I drank High5 Zero Pink Grapefruit before I ran Tough Mudder in 2014. I did notice I didn’t cramp during the race, which I did in 2013. High5 is an electrolyte based ‘sports drink’ and I personally prefer them a lot more to traditional ‘sports drink’ or energy drinks. But again, I only consume them for hard, intense, long exercise (or if I’m hungover, they work wonders).

An increasingly popular alternative is to make your own! Here’s a recipe I found on Everyday Roots.

Make Your Own Electrolyte Drink

Gym Bug

Image 1 Source; http://www.foodnavigator-usa.com/var/plain_site/storage/images/publications/food-beverage-nutrition/foodnavigator-usa.com/markets/bad-press-affecting-energy-drink-category-mintel/8678378-1-eng-GB/Bad-press-affecting-energy-drink-category-Mintel.jpg

Image 2 Source; http://everydayroots.com/homemade-energy-drink

Macros

Hi there!

Discovered a brilliant image today on Facebook from The SFN Expo Facebook page. Macros are essentally your daily calori requirements, broken down into detailed calorie requirements for protein, fat and carbohydrates. Some people don’t like calculating macronutrients as they don’t feel it helps attain their fitness goals. However, if you’re interested in calculating your macronutrient requirements, you can do so following the steps below;

  1. Calculate your Total Daily Energy Expenditure
    (Weight in kilograms x 2.2) x (Number training hours per week + 9-12*)
    *you must select your intensity rate here for training, 9 being low intensity and 12 being high intensity)
  2. Calculate your protein requirements (in grams)
    Weight in kilograms x 2 grams (you can adjust this but try stay within 1.4-3.0)
    Multiply this by 4 to get calorie requirements from protein.
  3. Calculate your fat requirements (in grams)
    Weight in kilograms x 1 gram (adjustable but try keep this above 0.7)
    Multiply this by 9 to get calorie requirements from fat.
  4. Calculate your carbohydrate requirements (in grams)
    Total Daily Energy Expenditure- (Calories from protein + Calories from fat)
                                                          4
    Do not divide by 4 to determine your calorie needs from carbohydrates.
  5. Calculate your fibre intake (in grams)
    Total Daily Energy Expenditure
                      100
    It is advised to keep it at around 15g

I was curious about why you would consider calcuating your macros and found a great article on BodyBuilding. They give reasons to macro and reasons not to. I recommend reading the whole article on their website but the reasons are as follows;

Reasons to Macro;

1) You’re lean but you want to be leaner
2) You have no concept of what “enough protein” means
3) Your body signals are out of whack
4) You have a deadline to meet

Reason not to Macro;

1) Your neurosis gets you nowhere
2) You’re a macronutrient veteran
3) You just got your feet wet
4) You want to be healthy, not freaky shredded

There you have it! Macros all summed up. I calculated mine out of interest and my Total Daily Energy Expenditure is apparently around 1604 calories per day with workout intensity of 10, I do a lot of HIIT however, so when I shifted it to 12 (out of curiosity) it said I needed 1814 calories. I wrote a post recently about calorie calculators if you’re interested in seeing how different online calculators calculated my needs differently!

Have a great weekend!

Gym Bug

Alternative sources of protein

Hi there!

I drink protein shakes after any weight lifting sessions to help muscle repair and recovery. However, not everyone wants to do this or can (they aren’t great for people with sensitive stomachs, my stomach doesn’t always agree). So I thought to look for different sources of protein! I got these from Health online, which has recipes for each of these vegan/vegetarian alternatives.

  • Green peas; 7.9 grams of protein per cup.
  • Quinoa; 8 grams of protein per cup.
  • Nuts and nut butters; watch here, 1 ounce of almonds, cashews and pistachios (examples) have 160 calories BUT do contain 5-6 grams of protein.
  • Beans; these pack a fair protein punch, for example, there’s about 13 grams of protein per cup of kidney beans.
  • Chickpeas; 14.6 grams of protein per cup.
  • Tofu; 40 grams of protein per cup (you don’t need that much, go for half a cup).
  • Edamame; 16.8 grams of protein per cup.
  • Leafy greens; spinach, brocoli etc. 1 cup brocoli has 8.1 grams of protein per cup.
  • Chia seeds; these pack 4.7 gram of protein per ounce (about 2 tablespoons).
  • Sesame, sunflower and poppy seeds; sunflower seeds have 29.2 grams of protein per cup, sesame and poppy seeds have 21.6 grams of protein per cup.
  • Non-dairy milk; soy milk has most at 8 grams of protein per cup, almond, rice and hemp milk have around 1 gram of protein per cup.
  • Unsweetened cocoa powder; 1 gram of protein per tablespoon.

And there we have it! Some great alternatives to protein shakes for those who don’t like them, want them or can take them! A typical 25g scoop of protein with water yields about 100 calories and 25g of protein (some have more, I use MyProtein, GoNutrition or TheProteinWorks).

Do you have any great alternatives?

Gym Bug

Getting oot’n’aboot

Hi there!

For non Scottish readers “oo’n’aboot” translates to ” out and about”. It’s highly stereotypical and I love the phrase, I have no idea why. Anyway, now that I’m home I do not have access to a gym, which is really, really, really nice. I get to spend my cardio days outside in the gorgeous (haha) Scottish weather.

I love getting out and going for a good run outdoors. My first run since returning was great and it didn’t feel like a workout. I ran at an average pace of 5.33 minutes per km, which was faster than I usually run and I really enjoyed being outdoors rather than looking at my reflection in the gym window on the treadmill. Not getting sweat in my eyes was also an added bonus.

Running outdoors is not only more aesthetically pleasing, it also has additional heath benefits that you can’t get from a gym. Outdoor running means you’re exposed to a variety of different terrains. This adds to the development of muscles in your legs and gets them nice and strong!
Anyone who has run outdoors will also have probably, at least once, faced wind. Running against the wind requires more energy which requires more calories! You won’t get that kind of natural resistance in a gym.
You get fresh air! The gym can become a hot box and the air becomes thick and warm, but outdoors your lungs, body and mind can rejuvenate and benefit from getting decent fresh air.
I also find that running outdoors leaves me feeling more refreshed. I can come in from a run outside feeling more energised. I attribute this mainly to the fact that I’m not drowning in my own sweat and I smell of outside.

If you can’t run, I still recommend trying to get outside as much as possible. There’s so much to do! Go for a walk, a hike, a cycle, even sit outside and enjoy the fresh air. A well-balanced, healthy lifestyle is not achieved by powering it out in a gym. You need nature to help keep your lungs and mind fresh!

If you do decide to go outside for a run and don’t want a monotonous run, try mix it up a bit. You can sprint for 1-minute and jog for 1-minute (or any length of time). I like finding a hill and doing hill runs too. There’s a long hill next to my house and I find a good, challenging run is to run one full length at a moderate pace, walk down, sprint half the hill, walk to the bottom and repeat for a maximum of 5 times. I don’t plan on going beyond 5 repetitions of this because it will most likely end in injury. Instead I focus on improving my speed and recovery.

So get out there and enjoy the fresh air!

Gym Bug

http://www.buzzle.com/articles/treadmill-vs-running-outside.html

http://healthontrack.info/outdoor-running-benefits/

Slow or Fast; who wins this weights race?

Hi there!

Another weight training session today and I tried a slightly different technique based on some research I’d done. I got curious as to whether it was best to do fast repetitions or slow ones, so I researched it and tried out a slower routine today than normal.

Women’s Health Mag has discussed that both can have great benefits for the body. The key is the point in your training you’re at. If you’re a beginner, going fast will likely lead to injury. Going slow is also great if you’re looking to build strength. What you want to do is really focus on slowing down on the “release” stage of the lift. For example, doing a bicep curl, really focus on slowing the rate on the way down rather than on the way up.  By going too fast, too soon you risk injury to muscles and joints, especially if your technique isn’t quite on form. However, when performing the repetitions it’s best that you slow it down on the ‘release’ phase. I tried it today and I could definitely feel more of a burn, particularly with my abs. By doing the repetitions slower (for example, with a bicycle crunch) I could really feel my abs working hard.

Men’s Fitness also discuss this and state that lifting slow will see you develop more muscle mass. Again, it’s all about going slow on the ‘release’ phase of the repetition, this way you’re really working the muscles hard and developing more strength. Don’t worry ladies though, going slow won’t mean walking out the gym one day a bodybuilder, as I’ve mentioned in previous posts, it takes more than just lifting to get those types of muscles. Females lack testosterone, which is what’s needed to give you those bulging muscles. Always remember female bodybuilders or very muscular females are probably taking supplements to enable that type of muscle growth!

But does that mean fast isn’t beneficial? Not at all, however, it’s only wise to use faster repetitions when you’ve got the overall technique nailed down. This will help prevent injury. It’s also pertinent you’ve got muscle strength to maintain a safe technique whilst going through the more intense workout. By going faster you improve power and burn more calories but you need to be physically capable of maintaining a proper technique when more fatigued. By forcing the weight to move faster you’re using more energy, so you will notice you’re more tired, sweaty and out of breath by following this technique.  Be careful though!  Jerky, poor controlled movements will cause injury. You must remain in control of the weights to reap the rewards!

Here are a couple of exercises you can do both fast and slow;

  • Kettlebell Swings
  • Bicep Curls
  • Squats (maybe not too fast if you’re using a bar)
  • Push Ups
  • Bicycle Crunches
  • Tricep Dips

I’m going to do a session of 10 slow repetitions of different exercises, then next session try 15 repetitions in the same time frame for the same exercises. This way I’ll get to experience both! Hopefully it’s a new way to mix up my workouts. You should give it a try too!

Almost Friday. Keep going!

Gym Bug

Tough Mudder; Challenge Yourself

Hi there!

Today’s post is about Tough Mudder. I’ve already done one for Spartan Race as I have signed up to take on the challenge in 2015.
From experience I can tell you this is brutal and satisfying at the same time. You get to the first obstacle and fly through but by obstacle 5 and mile 6 fatigue is setting in. Your fellow competitors don’t run past aiming to cross the line before you, no, they stop and help. It’s not about the finish line, it’s about the race. A race you take on with your fellow runners, you help your fellow Mudder. This is not a marathon, you do not care about your time. You care about the journey.

The best, most exhilarating and challenging sporting event I have ever done. I completed it in 201 and 2014. It’s a 12-mile long obstacle course designed by the Special Forces. It challenges everything from team work to physical and mental strength.

Past participation has me convinced the worst obstacle is Arctic Enema. Literally, jump into an ice bath, go under a barrier and then back out. Sounds easy enough, right? Wrong. Your muscles start to seize up when you hit the water and the air goes out your lungs, but it’s fantastic, because it’s all about proving that you can do it. Don’t panic though, there’s loads of people there to help you through and drag you out if it’s too much.

It’s a brilliant day and it raises money for Help For Heroes! You’ll meet loads of like-minded fitness fanatics as well as the people just “giving it a go”. I can’t express how much fun it is and the orange head band and delicious, ice-cold pint at the end is a perfect ending to a long, tough, muddy run.

The best part is, is that it gives you a goal for training! It requires cardio fitness and full body strength to do well, so get going and get motivated! Your entry fee includes a Tough Mudder headband, special t-shirt, pint at the end, fuel during the run and the post run party! Also, if you have completed more than one of these events, you start collecting “Legionnaire” headbands, different colours represent the number of times you’ve tackled a Tough Mudder. I’ve got a green one since I’ve done it twice.

Think you’ve got it? Think you can earn your headband? Sign up!

They’ve got competitions in the UK, US, Australia and numerous other countries across Europe!

You’ll be sore the next day but you’ll wake up feeling awesome because you’re officially part of Mudder Nation.

It’s time to get Muddered!

Gym Bug

Bounce Balls; Energy from Nature

Hi there!

When my sister picked up my first Bounce Ball, she raised her arm to launch it at the ground, not quite realising what she was holding. A Bounce Ball is not a bouncey ball that you played with as a kid and probably got hit by (small, round bruises, anyone?), although give me a bouncey ball now and I’ll be quite content for a while. Anyway, back on point, Bounce Balls are food. A great kind of food. They’re energy balls. The idea behind them is to get an excellent boost of energy from small, delicious, nutrient-dense foods.
I’ve only tried one flavour (still making my way around them) but here’s a run-down of their excellent, energy balls.

There are 8 amazing flavours to choose from, made from the highest quality ingredients (messing with quality is not an option here). Each different flavour provides something different whether it’s only flavour, or the function or the nutritional value is provides. Bounce Balls have made sure you will find exactly what you need.
HP= High Protein
V= Suitable for vegetarians
GF= Gluten Free
HF= High Fibre

  • Cacao Mint Protein Bomb; this is their newest flavour. Sunflower seeds, cacao nibs, quality proteins and rice bran. Get your protein pick me up from this incredible new ball! (HP)
  • Apple & Cinnamon Protein Punch; cashews, whey, pea proteins, excellent carbs and heart healthy fats. An excellent high protein which will curb even the meanest of hunger pangs to help you maintain your fast-paced day. (V & GF)
  • Peanut Protein Blast; they’re all on my bucket list, but this is next. I’m a huge peanut fan. Titled “The Golden Nugget” on their website, this ball is packed full of delicious peanut. High protein, energy packed ball of incredible. (HP)
  • Coconut & Macadamia Protein Bliss; an antioxidant packed ball with excellently healthy macadamias, coconut and cashews. This is definitely one for the lovers of coconut and summer flavours (HP & HF).
  • Spirulina & Ginseng Energy Balls; I hear a lot about Spirulina and I wasn’t sure what it was, so I did some research. It’s a superfood which is high in protein, essential amino acids and iron. Excellent sources of iron and great boost for the immune system. This particular energy ball is packed with superfood Spirulina and superfood Ginseng. This seems like a body’s cup of gold. Packed with delicious almonds, oat, sesame seeds, spirulina and ginseng. This is literally a health boost in a packet, it’s got fibre, unsaturated fats, vitamins E and B12 (HF)
  • Almond Protein Hit; I’ve tried this one ad I really enjoyed it, it’s got a bit of marzipan flavour to it, and it did give me a fantastic energy boost (I enjoyed it whilst on an energy slump on holiday, instant pick me up). Another ball packed with heart healthy fats, protein and complex carbohydrates. (HP & HF)
  • Cashew & Pecan Vitality Lift; another heart healthy packed ball packed with delicious nuts and seeds. This one also contains an excellent antioxidant called manganese. Get your mono and unsaturated fat hit from this one! (HF)
  • Fudgie Walnut Health Storm; walnuts, peanuts, carob and sesame seeds. This is an excellent ‘free-from’ option for all gluten free readers. Again it’s packed with manganese, heart healthy fats and fibre. (HF & GF)

All their products are great on-the-go snacks that are packed with healthy but filling ingredients. Once I’ve got some more monies in the bank (curse the student budget) I have every intention to getting my hands on these balls of power to fuel my long days. They’re too convenient not to try!

These are available in a wide variety of stores; find them in Holland & Barrett, Waitrose, Boots.com and other health food shops. You can also purchase them online on their own website. A pack of 12 costs £19.45 or a pack of 40 for £63.95. It sounds like a lot but consider how nutritionally dense they are, I think if you’re really serious about healthy energy, these are worth it.

Gym Bug

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