Training: The Stroke Association Run, Hyde Park, 21st Sept 2014

Hi there guys.

At MoreFit we really strive to get all our clients results. We want you all to hit your targets and keep pushing the boundaries. Here's a great way to do something that you potentially haven't done before and have a fun day out at the same time.

This year we're again working with the Stroke Association hosting the warm up for the charity 5km run. We've been working with the Stroke Association now for 3 years.

We'd really like to see you take part in the 5km run. And run it as fast as you can.

We're donating £5 for everybody that joins the run from MoreFit and a further £5 for every male that beats 22mins over 5kms and every female that beats 24 mins over 5kms. So get training and let's hit some targets.

The Stroke Association 2013 - Training by MoreFit PT

The discounted entry forms are here. Please enter and get on board. £10 entry instead of £15. Click here for your discounted entry forms.

We'll be donating and raising money as group so feel free to do as little or as much as you like. You can get to the group fundraising page here following this link.

www.justgiving.com/MoreFit-London

We have created a simple 3 week training guide for beginner runners. If you would like to get a tailor-made program for advanced running then just speak to one of trainers or email info@morefit.co.uk for more info.



BEGINNERS 5km RUNNING GUIDE

3 week 5k training plan for the Stroke Association Resolution run 21st of September. The warm up will be done by MoreFit.

Well done guys for signing up. You are only 3 weeks from running at Hyde Park.

Long Runs: You should do your long runs at a comfortable, conversational pace. You should be able breathe easily and talk in complete sentences. Your easy runs should also be done at this effort. If you need to stop for a quick breath then fine. But consistent running is what it's about.

Don't worry if you have to stop. Just be honest with yourself and try and push as hard as possible.

Hydration.

Especially in hot weather make sure you're well hydrated. You need to be drinking 2-4 litres of water per day.

Nutrition

You should have enough glycogen (stored sugar) energy stores in your muscles and liver to run the 5 km as long as your nutrition is right.

After every run you should refuel your glycogen stores by eating portions of complex carbs such as sweet potatoes, millet, buckwheat, quinoa, porridge and yam. Your body stores the sugar from these sources very well.

Stay away from white starches (white pasta, white bread). Your body stores the sugar from these sources poorly.


YOUR 3 WEEK TRAINING SCHEDULE.

Take time to plan your days. If you're training in the studio then just swap the run to the following day. Consult your trainer so they can go easy on the leg training before run days.

WEEK 1:  w/c Monday 1st Sept 
Day 1:  18 min easy run
Day 2:  Rest or strength training
Day 3:  Rest or strength training
Day 4:  18 min Easy run
Day 5:  Rest
Day 6:  23 min Long run
Day 7:  2 miles brisk walk or Rest

WEEK 2: w/c Monday 8th Sept 
Day 1:  Rest or strength training
Day 2:  23 mins easy run
Day 3:  Rest or strength training
Day 4:  25 mins fast run
Day 5:  Rest
Day 6:  25 mins interval run. 1 min fast 2 mins slow jog
Day 7:  2 miles brisk walk, Rest or strength training

WEEK 3: w/c Monday 15th Sept 
Day 1:  Rest or strength training
Day 2:  25 mins fast run
Day 3:  Rest or strength training
Day 4:  25 mins easy run
Day 5:  Rest
Day 6:  Rest

Sunday 21st September, Hyde park
Meet at the Band stand close to the Serpentine cafe.
9.45am prompt start for warm up. Arrive at 9.30 am for registration.

Good apps to use for your run are:
Runkeeper
Runtastic
Map my Run is good if you don't want to run with a smartphone, just use a desktop to pre-plan your run

Enjoy!

Health and Nutrition: Simple Eating

By Chris McKeown

There is no secret to losing weight and having a good diet. It’s all about eating a good quality well balanced meals at the right time.

For weight loss we want to make it simple. To start with we want to look at basing all our meals around protein, vegetables and use pulses and whole grains to bulk out the meal to keep you full for longer. We also want smaller meals more often throughout the day. As this keeps your blood sugar and insulin levels in balance and prevents you craving these snack foods like biscuits and crisps.  

Foods we really want to stay away from are simple carbohydrates and processed foods. These are the foods that your body converts and stores as fat very easily.

We also want to have a good meal 1 to 2 hours before your workout then again within 20 minutes post workout. If you cannot eat within this time I recommend a quality protein shake to help your body start recovering.

Below are a few ideas of good foods and also foods that you should try and cut down on.

THE GOOD STUFF

PROTEIN

• Poultry (chicken, turkey)
• Oily or White Fish (mackerel, salmon, tuna, cod, haddock)
• Red Meat (small amount of lean meat)
• Eggs (scrambled, poached, boiled)
• Lentils
• Soya or tofu 

CARBS

Vegetables: You want to eat plenty of vegetables of all different types and colours as they all contain different vitamins, minerals and fibre. 

• Kale
• Sweet potato
• Beetroot
• Broccoli
• Cauliflower
• Tomato
• Spinach
• Tomato, 
• Peppers
• Cucumber
• Courgette
• Cabbage
• Artichoke
• Asparagus
• Squash
• Watercress
• Parsnip
• Peas

Grains and Pulses
Key point here is that you want to be eating whole grains

• Lentils
• Quinoa
• Barley
• Pulses (kidney beans, green beans, chickpeas, cannellini beans)
• Oats
• Buckwheat
• Millet
• Rye
• Wholegrain rice
• Wholegrain bread and pasta (eaten in small amounts)

FATS

• It is good to have a small amount of fat in your diet
• Fish (salmon, mackerel, sardines, anchovies, herrings)
• Coconut oil (cooking in)
• Olive oil, Some nuts and seeds (almonds, pumpkin, seeds, walnuts, flax seeds, chia seeds)
• Avocado

BREAKFAST IDEAS

• 2 eggs with spinach, avocado and wholegrain toast
• Porridge with banana honey and cinnamon
• Natural yogurt with berries 
• Oat cake with cottage chees

SNACK IDEAS

• A piece of fruit
• Handful of nuts & seeds

LUNCH/DINNER IDEAS / pre and post workout ideas

• Chicken with brown rice, sweet potato, kale and tomato
• Salmon with lentils, sweet potato and broccoli

................................

THE BAD STUFF

• Fried food
• Fast food
• Sugary snacks
• Processed foods
• Refined carbs
• Biscuits, crisps, chocolate
• Pop drinks
• Juice
• Sandwiches

................................

These are just ideas. Mix and match the foods from the above lists to your taste. Food you enjoy is food you will stick to.
AWAYS BASE YOUR MEAL AROUND PROTEIN AND VEG.

If you struggle to make your lunches there are always great options around your work there is no excuse for just picking up a sandwich from Pret. You all put in so much effort into training don’t waste it buy eating crap food just because it is easy.

Easy ideas around St Paul’s:

• Hummus Bros. It doesn’t get much easier than that. It right above us and serves great and healthy food.
• The butcher on Watling St.  Top quality chicken and meat cooked an ready to go after a tough training session there is a better meal then a chicken breast from them and a chunky salad from M and S.

For more food options near you talk to your trainer they will have many great ideas to make your life easy.


About Chris
I have been a Personal Trainer for three years and worked with people from many different backgrounds, all with their own goals and abilities. I have always been passionate about exercise and physical activity and truly believe that we are happier when we are healthier. Throughout my life I have taken part in a variety or sports from rugby and rowing to my true passion of adventure races and running, were I have competed in events from coast 2 coast races to ultra marathons.
I use this passion for health and fitness to inspire and motivate my clients to reach and surpass any goals they have and live a happier, healthier and MOREFIT LIFE.