HIIT It Or Quit It?

Now unless you've been living under a rock recently everyone has heard of High Intensity Interval Training, which is now classed as one of the best training methods for fat loss and increasing fitness levels. But is it for everyone? HIIT requires 100% MAX effort over a short period of time interspaced with recovery periods. Many people assume they are performing HIIT when they are not... interval training is different to HIIT! Interval training can vary but mostly consists of low effort mixed with high effort, intensity can be varied throughout whereas HIIT is low/no effort i.e rest with MAX effort. If you do it correctly there's no way you should be able to do more then 30mins.

Being a Sports Therapist I've seen many people injured through over training, doing things they shouldn't be allowed and pushing themselves too much. And HIIT can be a cause of this.

So lets start off firstly with when NOT to perform HIIT training.

1. If you are a beginner or your level of fitness is low then I wouldn't recommend HIIT but to perform Interval Training instead. This will be just as good and will bring your fitness levels up fast. Try a Fartlek session instead (yes that really is a word, its Swedish for Speed Play). Do a 30 minute run but mix the pace up throughout, for example - 1 Min Medium Pace, 30 Sec Sprint, 90 Sec Jog X 10 Rounds. 
2. If you have joint problems/prone to injuries. HIIT is very high impact, it can include lots of jumping and plyometric type exercises. So if you have any injuries or have a reoccurring injury it's best to stay away from these types of exercises. There is an alternative though! You can perform HIIT on Rowers/Bikes/Steppers so if you really want to give it a try, go with something NON impact.
3. If you can't perform the basic movements. Anyone who can't do the basic movements in the first place shouldn't do it. If you can't squat technically right, have bad posture, or technically haven't grasped the movements at all then you probably shouldn't do it. Performing these movements at high intensity can-AND WILL result in injuries. Get the technique right first. Remember though there's lots of alternatives. If you can't do a body weight HIIT session then aim for a HIIT session running/cycling/rowing instead.
4. If your on a crazy FAD diet like juicing/low calorie/no carb. You will need lots of energy for this, performing HIIT when you haven't consumed a carb in 4 weeks will probably end in disaster. Eat correctly and fuel up to burn fat!
5. You take a long time to recover from training. If you know you take days to recover from training then I'd say HIIT probably isn't for you....at the moment. Thats not to say in the future you won't be able to. But for now focusing on your basic fitness and improving them through other methods will be a more intelligent way of doing things.

Ok now that the negatives are over - Benefits of HIIT

1. Time efficient - You can complete one session in 30mins. No need for those excuses now, everyone has 30 mins in their day to dedicate it to health and fitness. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week. 
2.  It Increases your metabolism. Since HIIT helps build muscle mass, and muscle cells burn more calories than fat cells, HIIT further contributes to increasing your metabolism. Plus research has come to light that suggests anaerobic exercise increases resting energy consumption. 
3. The Variety.  You can use your own body weight or perform it on exercise equipment like the stepper, rower, bike, treadmill, boxing, skipping or you can add weights if you want to as well!
4. Health benefits. A study by the ACSM showed improvements with Aerobic and Anaerobic fitness, improved blood pressure, improved cardiovascular health, reduction of body fat with maintenance of muscle mass.
5. Greater EPOC. That's Excess Postexercise Oxygen Consumption to me and you. This is generally about a 2-hour period after exercise when the body is restoring itself to pre-exercise levels, therefore using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be greater, adding about 6 to 15% more calories to the overall workout energy expenditure.
6.  Lose Fat and Keep Muscle. studies have shown that in the 24 hours after a HIIT workout, the body produces 450 percent more HGH (Human Growth Hormone) encouraging your body to build and preserve lean muscle mass while still getting rid of excess body fat.
7.  Obviously it improves your fitness!  In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. 
8. Psychological Benefits- Are stuck in a rut just running/biking for 40mins at a steady pace whilst telling yourself you can't go any quicker? Pushing your body to the max and telling yourself to push through barriers and to keep going is great for the mind. Stop telling yourself it will be too hard and bite the bullet. Afterwards you will reap the benefits and be proud of yourself for doing it. 

Stace x

Urban Fit Gym - Strength & Conditioning Specialists

Once upon a time Deadlifts, Hand-clings, Snatches, Plyometrics and generally throwing an Olympic Weightlifting bar around was the norm for me. Movements of which rival a Russian Circus Team and environments most people are too scared to enter was my like my second home.

After getting out of the Athletics scene I've experimented in different forms of exercise to keep me entertained, all great for short periods of time but I end up bored and then see it as a waste of money. Then slowly and surely a montomous disheartening routine soon emerges and I find myself on the cross trainer once again staring at a screen, trying to push myself with all my might, wishing I wasn't there and wishing I was back in a professional gym.

Ive visited most of the gyms and fitness environments in Newcastle and the North East and so far I've not found anything that 'gets me'. If I've been excited about a gym and I see it has loads of potential for me then normally they tell me that the package I'm looking at will be £100 to £400 a month. So I begin my search again. Quality exercise should not be that expensive!

After searches and searches Ive stumbled across a training facility that is exactly what I've been looking for. In a way I actually don't want to tell you about it because selfishly I want it all to myself!

Urban Fit Gym is a specialised Strength and Conditioning Training Facility in Throckley, Newcastle. Owner James Murray has years of experience in the Industry. He has previously worked with NUFC as the Strength and Conditioning Coach and was a Lecturer of Sports Therapy at Newcastle College amongst doing many other things within the industry. A CV to impress the sporting elite!

This Gym focuses on Strength and Conditioning, with Personal Trainers on sight to coach you (for no extra cost). Their focus is high quality training with injury prevention and cure. Sports Therapists are also on site to make sure everything you do is biomechanically correct. This is the perfect place, as the staff are not just PT's.

Urban Fit Gym also focuses on education, they want to train you but also educate you at the same time, so you always leave your session knowing more then the previous day and they want you to know what Strength and Conditioning really means. They also regularly run courses on Active IQ Personal Training, Sports Massage, Kettlebell Qualifications and many more, so if you have caught the bug you can become a PT too.

They've been putting me through my paces, pushing me hard but also looking after my weaknesses (shin pain caused from chronic medial tibial stress syndrome, spontaneous knee pain and lordosis). Within the first session I was sold to it completely. I felt so looked after, James knows what he is talking about, and I think the main thing for me was because it wasn't just about fat loss which most gyms are. He explained what he had planned, and why. Not... 'just because I fancied it'. It isn't about extreme exercise which leaves you crippled for 5 days, as soon as your posture/form/technique weakens then you are told to stop. You are not performing quality movements, so this repeated over time only results in muscular imbalances and possibly injuries. As mentioned we also focused on my previous injuries and weaknesses, why had I got them in the first place and what we will do to rectify that. That was the winning ticket for me!

You are asked about your goals, so training is tailored to you, with a new Workout of the Day set out on the board (WOD) we regularly adapted them to suit me. Such as switching to the rowing machine instead of shuttle sprints (these can hurt my shins). WOD ranges from 15-30mins, they want you to put your absolute best into the session, not to worry about time but to focus on leaving everything in the gym. You are not limited to WOD though, you can also come in do your own session if you really want to, and it works on a drop in basis, so no booking in or timetables to stick to.

Apart from us ordinary folk the Sporting Elite also train here, with Professional Footballers, Boxers, Wrestlers, Motor Cross, Rugby Players, Runners, Entire Sports Teams and many more. They see this as an environment where they can work extremely hard, focus on themselves and their goals and looking to focus on Strength and Conditioning to improve their athletic performance.

The Urban Fit Gym want people who are serious about training, who have been perhaps disillusioned with training in the past and find it hard to maintain and sustain. They want to change your mindset and see training as a long term focus. Health is Wealth as I say! A lot of other gyms are focused on only exercising and eating correctly for a '6 week transformation' and then after that people return to their old habits, gain the weight back, become weak, and all the hard work has been undone... whilst costing you £400.00 for the experience.

Urban Fit Gym are open minded and do transformations if requested but they want to educate you on long term goals, long term training and healthy eating without the hefty price tag. They offer memberships from £50.00-£75.00 a month, with other packages available. Extremely good for money, and is a training facility which has longevity, not just to attend for a month and leave to go somewhere else.

Alongside the Gym is also Nutritional support, advice and personal plans made for you. Intolerances, allergies and preferences are all taken into account. Another huge bonus, as a lot of gyms only provide a basic nutritional plan given to everyone.

So time to get back into my Squats, Bulgarian Split Squats, Deadlifts, RDL's, Kettlebells, Cleans and many many many more. I wouldn't be able to list everything they do here, I would be on forever. The variety they have it excellent and you will not get bored! No 2 sessions are the same. I haven't been this excited and focused on training for a long time, there's only so much cross training one person can do on their own. In this Gym I'm in my element again.




Stace x

Nutrition Strategies for Endurance Events

Recently I was invited by Trespass to help them with some welcome nutrition advice and planning ahead of their team hike up Ben Nevis. 

Now even though its 'just walking' to some of you, spending 8 hours + on your feet over multi terrain can be extremely gruelling, especially if you not used to it. 

If you are also doing a similar challenge then let me tell you that nutrition is key. I was asked to do a very basic nutrition article, so if you're wanting more specific in depth information on nutrition feel free to contact me personally at staceysmith.1@hotmail.co.uk :) 

Before -Fuel in the tank! ‘Fail to Prepare, Prepare to Fail’.

Before a challenge like this it is crucial to put enough fuel in your tank the day before. Ever heard of the pasta parties before marathons? This is exactly the same thing....fuelling yourself up the night before is important to allow the body time to digest the food and to absorb all those important nutrients you need. Aim for high carb, lots of vegetables and good proteins. So something like Wholegrain Pasta with homemade Tomato Sauce and Prawns would be great, or for the vegetarians out there Wholegrain Pasta with Lentil Bolognese. We need to stick to Low GI (glycemic index) foods, these are slow burning carbohydrates, they don't spike your insulin levels so you won't feel a sudden rush of energy and then an almighty crash. White carbohydrates have a high GI so you will experience a rush of energy then as your blood sugar dips again you feel lethargic and hungry again. Its exactly like giving a bag of Haribos to a 5 years old... crazy energetic behaviour because of all that sugar in the blood stream and then all of a sudden they crash and burn. This happens with all High Sugar/High GI foods in the body. So stick to your Wholegrains! 

Breakfast needs to be similar. Full of Low GI Carbohydrates so that our blood sugar increases nice and slowly. Porridge with Banana and Seeds or Wholegrain Toast with Eggs would be perfect. If your not a breakfast person try a smoothie instead, it is important to eat breakfast so try not to miss it. Something like Banana, Nut Butter, Oats, Avocado with Dairy Free Milk would be a great smoothie, you will be getting great carbohydrates, protein and good fats with this one.

During -Last the Pace! ‘Its a Marathon not a Sprint’.

When hiking for 4+ hours its important to consume food on a regular time scale. You may not feel like it in the first couple of hours, and think your perfectly fine with plenty of energy to go on. But you may find that your energy levels will quickly dip and you will end up 'hitting the wall'. Glycogen in our muscles can decrease rapidly and when doing something like this feeling hungry and tired can hinder your performance big time. So I suggest eating something every hour to keep energy levels high, it may seem excessive to you but 5 hours in and you'l be thanking me.

Don't try anything you haven't tried before! Now isn't the time for experimenting, so if you haven't had energy gels, bars, sweets, shakes before I would advice not trying them today. Ive known runners try these sorts of things in marathons for the first time only to find that their stomachs don't quite agree with them and they end up being sick or stuck in the loo's for sometime. So if you're planning on eating these types of products test them out before today!

Personally I wouldn't have gels,bars and shakes because a lot of the time they are full of additives, preservatives, general junk and I just don't like them. So if you're a bit more health conscious try my energy balls. Full of good fuel to keep you going, they are compact, nutrient dense and high carb for instant energy.

Stacey’s Energy Ball Recipe:

• 1 Cup Medjool Dates

• 1/4 Cup Chia Seeds

• 1/4 Cup Almonds

• 1/4 Cup Walnuts

• 1/4 Rasins

• 1/4 Oats

• 1/4 Cup Raw Cocoa Powder

Using a food processor whizz everything up into a smooth paste then roll into balls. ( I roll some in extra raw cocoa powder for chocolate hit).

Also stick to bananas, raisins, dates, nuts, seeds, fruit, honey, nut butters, flapjacks and shakes. Sandwiches with wholegrain bread and lean meats or falafels, brown rice salads, brown pasta salads and potato salads or jacket potato and beans. 

Water... this is also extremely essential. You need to keep your body sufficiently hydrated or you run the risk of becoming ill. The simple way to do this is by visiting the loo, your pee should be a light colour and you should be going regularly, 250ml every 30-40mins should be enough.

After- Listen to Your Body! 'The Body is a Temple'.

It's important to get fuel in again to recover. Try and get something little in ASAP (such as fruit, recovery drinks and flapjack) then aim for a full meal 1-2 hours later. Relax a bit here and order what ever you crave...You've earned it! If you can try and get in some good carbohydrates, vegetables and leans meat, anything really heavy might aggravate the stomach, but everyone is different. 

Occassionally after you've pushed yourself hard you may not feel like having food, so listen to your body and sometimes your food cravings are actually whatever nutrients your body is depleted in. Clever! 

In summary preparation is essential, follow these 3 simple steps and you'll be well on your way to conquering mountains.

Stacey x

Trespass Triflex Sunglasses Review

Lets be honest quality sunglasses are a must, whether participating in Sports or not, everyone needs them...and protecting your eyes is vital to good health. 

Trying to run in them or play sports is another thing though... and finding the perfect fit for your face and finding the right style for you can be a little tricky. As a former athlete training everyday in various conditions, Ive had countless bad experiences of running sunglasses in the past, ones which have stretched, buckled, scratched, put dents in my face, bounced all over and even slipped down my face and fallen off!

Thankfully Trespass have read my mind and asked me to review one of their most popular Sunglasses. 

Just to give you a bit of background...Trespass are a well established company, specialising in outdoor products for hiking, walking, running, camping, skiing, cycling, golf and many more! 

Their products are all high quality and long lasting, founded and based in Scotland they know a thing or two about extreme weather conditions! 

Trespass have won the British Apparel Export Award 3 times, International Trade Award at the Glasgow Chamber of Commerce twice, Lifetime Achievement Award at the Lloyds TSB Jewel Awards in 2009, Inducted to the Hall of Fame at The Entrepreneurial Exchange 2010 and Winners of the KPMG Scottish Leaders of the Year 2012, to name a few accolades in their trophy cabinet.

They were Official Providers of Casual Uniform for the Scotland Team at the Commonwealths 2014. Also have a Partnership with the British Children's Ski Team, BUCS Team GB Winter Team and the Ski & Snowboard Show in London every year.

This company screams quality and their Awards prove it. 

The Triflex Sunglasses I was asked to review certainly lived up to my expectations.

I'm sure some of you are wondering how can I be so happy with one pair of sunglasses? Trust me it is a problem to find the right pair! 

The Triflex Sunglasses are just what I needed for outdoor sports, my running and various activities. They are completely comfortable, so light that I didn't even feel them on my face. They have a UV 400 protection so I knew I would be protected against the bright sunlight and harmful rays. The sunglasses are designed so that sun rays don't get through the side of the glasses, another design bonus as others I've used haven't had this. They also have an adjustable nose pad so can be adapted to fit most people.

To my delight the sunglasses didn't slip once, bounce around or scratch my face. I didn't have to fiddle round with them like I have in the past with other brands and when I looked down they didn't fall off either. They certainly do what they promise and I can completely focus on my workouts whilst not being interrupted by sunglasses problems . 

The Unisex Triflex sunglasses are very Modern looking, a little Sci-Fi infact, but I loved them! The bright white frame and the ice blue tint on the polycarbonate glasses is such a nice touch, but somehow when you look through them it's perfectly clear with no blue haze at all. 

In my view they are perfect for all Sports and in particular Runners, Cricketers, Rowers, Cyclers, Hikers, Golfers and even people who like posing on the piste. 

In conclusion....A must have in the Sports Bag. 

Stace x

Kern Fitness Review - A New Revolutionary Training Method

This week I've had the privilege of visiting the newly opened Kern Fitness, invited down by it's lovely owners to get a sneak preview and test out and review their new product. Before you switch off and think oh not another gym... It's a personal training company with a twist...or shall I say shock!

Kern Fitness combines personal training with Electro-Muscular-Stimulation (EMS). EMS stimulates the natural action of the nervous system and activates the muscle directly through electrodes. The principle of EMS is to send electrical stimuli into the deep muscle fibres through electrodes. Agonist and antagonist muscles are trained simultaneously and these electrical stimuli reach deep layers of all muscle groups at the same time so enables the user to train the whole body effectively. 

The owners are certainly experienced and suitably qualified. Cecelia is a Physiotherapist who's completing her PhD in Neuromuscular Diseases and her Husband German is an Industrial Engineer with a MBA. Both very qualified and very passionate about the business. 

Already Usain Bolt and Professional Premiership Football Clubs have been using this new training method. And recent evidence shows that it can increase your fast twitch muscle fibres by up to 30% so no wonder professional athletes are jumping on board this new training method.

It can also quickly increase strength by 12% and decrease body fat by 8% after only 12 sessions. 

So how does it work? If any of you have ever used a TENS machine, think of this, but a really big one! And instead of lying on the couch like your Physiotherapist tells you, you will be exercising at the same time. For those of you who haven't heard of this before it feels like little impulses are going through the muscles and your muscles are slightly contracting, its very gentle and don't think its like getting electrocuted, so no need to worry at all.

The goal for Kern Fitness is to achieve fast results with limited time. A session takes around 30mins to complete and thats it! 20mins workout and 10mins to get set up....In and out, so its perfect for busy lifestyles and people who don't normally have time to workout. They also recommend no more then 2 sessions a week, again really good for busy bodies but also fantastic for elite athletes so they can fit other types of training in too. 

They state that their method of training is the equivalent of 3-4 hours of conventional training. The reason for this is for every second of EMS Activation your muscles are stimulated 85 times, generating a resistance that you have to work against. 

My personal trainer on the day was Carra Jay, a lovely girl who certainly knew all her stuff about the company, the equipment and the science behind it all. I basically interrogated her, I'm very cautious of new fitness trends, but you can't argue with science, and I wanted to know the in's and outs of everything. 

Carra explained that I would have to change out of my gym kit and into the clothing they provided. The clothes have a special material that conducts the EMS for full efficiency (a heads up to the ladies, don't wear a sports bra with a wire because you're not allowed to wear it). Next came my body armour, full of wires and straps and looking like something out of the Transformers or in a Sci-Fi film I was connected to the Miha Bodytec Machine and ready to go. 

Carra explained that there are various programmes I could do, but for this time we would do a basic induction programme. The electrical stimuli sent to activate the muscles is personalised to each persons threshold of what they feel comfortable with, and gradually the intensity was built up. The stronger the impulse intensity, the more muscle fibres are recruited and the stronger the muscle contraction.

It was a strange sensation for me but having used TENS machines before in my Athletics career and on my own personal clients I was used to it, I just wasn't used to exercising at the same time though!
We gently went through various exercises like squats, lunges, chest press, bicep curl and then after a while light weights were added for even more resistance. EMS is fantastic for anyone who's injured too because its non impact, it doesn't require jumping up and down with dramatic large scale movements. This type of training is more about resistance, slower controlled movements with a focus on body posture, breathing and performing the correct techniques. A little like Pilates in a way, except everything is one to one, so you really get the best out of your session. 

So the good news, I was completely sold to it. One of my pet hates as a PT and Sports Therapist is seeing instructors allowing clients to perform exercises incorrectly and telling them to jump higher or go quicker. All when the basic postural positions and movement techniques are incorrect, it's a recipe for disaster and will end up in injuries. Carra corrected my movements at any time I was out of line, and I felt really looked after which was fab customer service! 

After my session I was advised to lie down for a moment for all metabolic boost. This is when all of your muscles are stimulated by the electric current at once, it felt a little like my muscles were vibrating on their own. A really odd experience but nice! 

After my session I changed out of the provided clothing and into my gym kit. They explained that I might be a little sore, and writing this the day after I am! I feel muscle soreness or DOMS as I like to call it, in my Glutes, Core, and Biceps. Nothing that I haven't experienced before, and I'm one of those people who likes to feel sore the day after because I feel I have worked really hard. And although I feel I didn't do much in the session, I did feel a little drained immediately after the session but it's not the type of exhaustion you experience after finishing an Insanity Class or something similar but generally fatigued overall. The day after though I feel like I've done a heavy weights session. 

I feel better posture wise and I'm very aware of my movement patterns. EMS is fantastic for engaging and activating the muscles, so for anyone who suffers with muscle weakness and unable to actively trigger a muscle themselves this is very very good. Whilst quite pricey at £25 a session, there are price reductions with various packages on offer and in London its double this price. Although you do get what your pay for and this is an exceptional new product and service with brand new innovative technology. Il also be advising this concept to Physiotherapists and Sports Therapists as I think it's a very good Rehabilitation tool. From busy people, elite athletes to anyone suffering with injuries this would be perfect for improving performance, gaining strength, improving posture and musculoskeletal movement patterns, losing weight and improving muscle stability. 

http://www.kernfitnessuk.com

Stace x

NIP+FAB Product Review and Gym Bag Essentials

I've seen so much hype about Nip + Fab recently, mostly due to Kylie Jenner becoming the face of the brand and everything the Jenners/Kardashians touch turns to Gold! I first stumbled across Nip + Fab when I bought the Yoga Blend Shower Gel 500ml and Body Cream 500ml ages ago and fell completely in love with it! The smell really is amazing and it relaxes me...which is quite a statement considering it's just a shower gel and body cream. In it contains Lavender, Coconut Oil and Rose and they last for ages, it doesn't smell false or chemically at all, its smells very natural and its just so so relaxing! They should definitely bring this scent out in a candle. I've tested so many products in the past and the natural products definitely appeal to me more, Im not keen on putting chemicals on my skin.

I was so impressed with it I've decided to try a few of their other products. 

First up was the other showers gels in their range, I was so impressed with the quality of the Yoga Blend that I wanted to see if I got the same from the others. I bought a large 500ml of the Energy Boost containing Lemon, Sweet Mandarin and Grapefruit. And a trio set of Yoga Blend, Detox Blend (Frankincense Oil, Tea Tree, Green Tea and Jasmine) and Destress Blend ( Frankincense, Orange Blossom and Sandalwood). 

The fragrances of the shower gels were lovely but I found them a little synthetic so not as much of a natural scent as I was hoping for and it didn't have as much of an effect on me as the Yoga Blend. Still lovely smelling but the Yoga range is still my firm favourite out of these! 

The hand cream set in the same fragrances were really nice, thick cream which settled into the skin quickly, they all smelled lovely and had a more natural smelling scent then the shower gels but again (maybe I'm biased) but I still love the Yoga Blend so much because I do find it relaxes me.

Next up is the Body Slim Fix from the Fitness Range, obviously I'm so keen to try products that has anything to do with fitness at all. And although I disagree with any companies claiming of you can drop a dress size from a bottle (which we all know doesn't work) I wanted to see if it had any effect on me at all. The Body Slim Fix aims to moisturise, tone and firm the skin, improves body contoures for a firmer and slimmer appearance. I put this on after a shower and after a few days (surprisingly) I did start to notice a difference, my skin definitely felt smoother and more tight and toned. So if you girls are looking for an added piece to your gym bag and need an extra boost of confidence this is it.

The NIP + FAB Dark Spot Fix is something I wanted to try for a while as I've seen good reviews on it...even though I'm no where near the age of needing this sort of thing, I don't have dark spots or wrinkles and my skin is 1000 times better since switching my diet to Vegan. I do believe what you put into your body is far more important then the creams you put on it. Saying that since I was 18 Ive always looked after my skin, and now I try and put more natural things on it. But I decided to give it a go... prevention rather then solution right!

The serum contains Illumiscin to reduce the age spots and prevent more appearing, Vitamin C to improve skin tone and Olive Leaf for brightening, softening and increased elasticity.

I applied it at night after cleansing and toning, then after I would apply a moisturiser on top. My skin did have a glow to it, a added boost and I looked more awake. I was really impressed with this, Ive tried other anti ageing type products...such as the Holland & Barrett Olive Oil Eye Cream and that didn't have much of an effect on me. I do like that NIP + FAB use natural extracts in their products. 

Overall I would say the NIP + FAB are a great beauty range and their products are really high quality without the rediculous price tag. I have various gym bags.....you other gym bunnies will understand.... and these shower gels, hand creams and fitness body slim fix will be in all of them!

Stace x

ADIDAS Response Cushion 22

Theres something about opening a brand new box of trainers. The smell as you open up the box and the excitement of clean, shiny unspoilt trainers.....maybe I'm just sad and need to get a life. But I love it,  its just like going to the running track and the same familiar smell surrounds me with excitement too. I can't help it, even though I'm not a professional anymore....once a runner always a runner!


With it being National Running Day yesterday I thought it would be a great time to do my first sports wear review. Ive tested the ADIDAS Response Cushion 22, in bright pink. I wasn't exactly a girly girl in the past but fitness fashion is now high on my agenda. Looking good when working out is important to myself, if I look good I feel like I have a bit more confidence! We all know how scary gym gear can be.

These trainers are great, as a pronator myself (when the foot rolls inwards as you land) I always need a lot of support, these trainers are neutral so if you're a severe pronator always get your feet checked out physiotherapist/chiropodist/podiatrist and wear pronation trainers.

Because I've had my feet checked out so many times and had countless gait analysis on them and how I run, I have my own insoles custom made just for me...expensive but essential! So I slip these into all of my trainers.

The ADIDAS Response Cushion 22's are fantastic, I like sturdy, structured, high support trainers, and these are exactly it.  Perfect for training runs, and gym/class wear. My feet felt snug and secure, I don't like it when I'm out for a run and I feel a stone go into my foot. So these are fab and I loved testing them out. They are really comfortable to wear, as a person who always gets blisters in new trainers, I haven't got any so far. They adapted well to all terrains, and there is a good level of cushioning too,which helps impact and reduces trauma. They gripped really well around my feet and didn't  flap around like some trainers do.

They are very pretty and PINK so Il be really upset when I get them muddy. The awful life of a runner eh!


The ADIDAS Essentials Linear Tights in light blue are also a great buy. The cotton leggings are breathable and have little bit of stretch to them so they are great for exercise. With a large band at the top, you feel secure and you don't feel like the odd bit of muffin top is poking out. Also a great colour for the summer! One of my fav running leggings at the moment.