Fitness & Health Tips For 2016

Here's a recent article I wrote for The Evening Chronicle............

Stacey from Newcastle, retired from the track due to injury and is now a fully qualified sports therapist, personal trainer, nutritionist and health advisor.

In her new role she advises people on how to get fit and shift any unwanted weight.

She said: “Health and fitness advice in the past has always tended to be about going to extremes. Cutting out whole food groups, fasted cardio, not eating carbs after 6pm, and downing protein shakes after a session.

“Being fit and healthy is easy, can be fun and you don’t have to take it too seriously, you don’t have to stick to the rules which have been set before, find your own way of doing things”.

Here she gives you her top tips for a healthy 2016.

1. Don’t jump on the Fad diet bandwagon. Think that starving yourself will be a quick fire way of losing those Christmas pounds? Wrong! Fad diets such as 5:2, Atkins, low calorie, meal delivery services and points counting are only short term fixes and thats all they’ll ever be.

You need a normal human diet which your body and training can thrive on. Eat real natural foods and stay away from the packets... think vegetables, meat, grains, fish, seafood, eggs, fruit, nuts, seeds.

2. Enjoy your training! Think that being healthy and increasing your fitness levels should be a hard, miserable, painful slog? Thats the quickest way to put anyone off! Find the enjoyment level of exercise, remind yourself of how you will feel afterwards, endorphins released will give you a euphoric feeling and exercise is also recommend for people that might be suffering from the new year blues... exercise is a natural mood lifter and also gives you time out of the rat race.

3. Take it steady. Don’t be tempted into going to the gym everyday for three weeks, then find you’ve sickened yourself and can’t face going there anymore. Chose to exercise 3/4 times a week, then build it up after that.

4. Drink more water. Your body needs water to function and fills you up, so instead of reaching for snacks when you feel peckish, have a glass of water instead. Sometimes your body mistakes hunger for dehydration.

5. Drink less alcohol. Sorry to be the bearer of bad news, a couple of glasses of wine can set you back 400kcal and will require a 40mins run to burn it off. Cutting your alcohol intake is one of the quickest ways to lose those pesky pounds.

6. Try something new. If your stuck in a rut and bored of training then mix it up. Try circuit training, interval/hill running, a new fitness class, a new running route or join a new club.

7. Nail your warm up and cool down. Another thing that will get in your way of your fitness journey in 2016 is injuries. Make sure you are thoroughly warmed up before exercise and don’t jump straight in the car after your session. A normal warm up I prescribe to people is 5-10mins of jogging followed by dynamic stretches, these are exercises that are performed with movement such as high knee drills, hip circles, lunges and leg swings.

For a cool down a few light static stretches are needed, but studies show that stretching is best performed a few hours later. So when you are sitting in front of the TV focus on large muscle group stretches such as hamstrings, quads, glutes and calves. A lack of... or a reduction in flexibility is one of the main causes of injuries, so its important!

8. Make a list of all your personal barriers. This is the best way to make sure you stay on track of your health and fitness goals. Write down everything that will possibly get in your way or things that you may be tempted to use as an excuse. Examples such as work, stress, tiredness, family, celebrations, lack of motivation and bad weather conditions are frequently used... especially in January.

You need to be aware of what may get in your way and you need to have a plan in place for when these situations may happen. Sounds a little bit drastic, but it works!

9. Set short term and long term goals. One of the most off putting things for my clients is that they soley focus on their long term plan, i.e. losing 40 pounds. Now if you have a big goal like that, it may seem impossible and out of reach in the short term. This is when achievable short term goals are better put in place. Focus on losing your first 5 pounds, then move your goals and after you’ve achieved that... and so on.

10. If you have a cheat meal, day or even a week then don’t fret. Forgive yourself and simply move on. Theres nothing you can do to take back the pizza, beer, brownie, ice cream binge so don’t beat yourself up about it. Move on, learn from it and get back in the gym asap... simple but true!

DietBet - The company that will pay you to lose weight. The Pros and Cons

DietBet is an online American Company designed to increase your willpower...with money. In order to lose weight these days people seem to not have enough willpower to stay slim and away from the Krispy Kreme's on their own...but give them money for it...Yes! With the UK set to start doing the same I thought I would share my thoughts on the scheme.

DietBet involves a group of people setting up either a 4 week or 6 month challenge to see who can lose a certain percentage of body weight. In the 4 week challenge there is a 4% loss target and in the 6 months challenge a 10% loss in body weight is the target.

New bets start everyday, the more people who enter a challenge there's a higher chance of making more money. Every participant puts in a set amount then anyone who completes the challenge gets a split of the pot and anyone who doesn't...time to cough up.

First of all... The problems with this system.

1. This could potentially lead to dangerous weight loss methods, starvation and eating disorders.
2. Every persons biological makeup is different, some may naturally lose body fat quicker then others. People who are quite large can lose 4% body weight a lot easier then if your only carrying a couple of extra pounds.
3. This challenge is very short and doesn't aim for long term health (probably would want you to put on weight and join another challenge again).
4. Only digital scales allowed and they can be very inconsistent. 
5. Success is only measured with weight loss. If you are doing a range of different training methods including weight training, you weight is more then likely going to go up. Health and fitness success is not only measured with what the scales say.
6. A quick weight loss could potentially mean you have lost muscle mass not body fat.
7. Water fasting could replicate these results, boxers do this for weigh ins. 
8. Cheating would be easy! Just stick a weight in your pants and hey presto you've made your 4% weight loss in 1 minute. 

The only positive I can think of is that it may give you the initial willpower and motivation to lose weight. If your health, your expanding waist line, the fact you nearly keel over after walking up the stairs or you cannot play with the kids anymore isn't enough for you to take responsibility of your health and lose weight then when in doubt the Americans are here to save you... by gambling with your health.

Stace x

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

Health Benefits of Autumn/Winter Season Foods

So Summer has gone...it never really arrived did it. But Autumn and Winter are definitely here so bring on the jumpers, woolly hats, parkers, dark nights and hot comfort food. Autumn really brings so much delicious food back onto the table which is missed in the summer.

Now the trouble we have these days (without sounding like my late Grandmother) is that the giant supermarkets have changed the way we eat. Most Fruit and Vegetables are available all year round now and you can buy Strawberries in December, Leeks in August, Mangos in February and Tomatoes all year round. But if you were to go with as nature intended this wouldn't be the case. Seasonal Fruit and Vegetables are important to us, whether you're supporting the local farmers, saving the environment due to less air miles, want to increase your diet variety, want better tasting food or you are looking after your health, there are many benefits to sticking to the seasons.

Health wise there are studies that say eating with the seasons is far better for us. Eating the same food over and over again can make the body develop intolerances and allergies, by rotating our diet we will be digesting food we are meant to at that time of the year. There's no need to be eating Sweet Potato, Blueberries, Avocados, Apples and Bananas all year round. Seasonal food also has higher antioxidants and higher nutritional value then when bought and consumed in the non season.

We should be more in-tune with our environment and listen to our cravings. In the Winter I always want warming root vegetable dishes and then in the summer I always crave fresh salads. There is a reason for this as our biological makeup is made this way and in the caveman times long long ago ...this is how we ate!


Here I'll be going to go into our seasonal produce and explain all the health benefits to them as well!


Pumpkin - Nope not that stuff in a Starbucks Pumpkin Spice Latte (which doesn't contain any real Pumpkin by the way). Use it in stews, soups, as an alternative to potato wedges, in puddings and use it has healthy alternative in baking, there's loads of uses for this wonder veg. Check out this Pumpkin Cashew Cream Cake with Chocolate Sauce (all vegan and raw).



Benefits - High in Vitamin A, High In Fibre, Seeds Reduce bad cholesterol, high amounts of beta carotene, high levels of potassium, high in Vitamin C.

Brussel Sprouts - You either like them or not. I hated them until my American friend made me this one night...Try them roasted in the oven with red onion, balsamic vinegar, little honey (not vegan) and pomegranate...a beautiful dish.

Benefits - High in Vitamin C, Fibre, Folate and Antioxidants.


Figs - Im not talking about the dried variety, but a real fig. Absolutely wonderful in Porridge, or grilled in a salad.

Benefits - High In Fibre, Lowers Cholesterol, Prevents Hypertension, High In Calcium.

Not too many though, they are still high in Sugar.

Blackberries - They are ready to pick now! You should see these popping up all over the countryside at the moment. Try them in muffins, cobblers, crumbles, pies, jams, smoothies, in porridge or as a snack! Just try and not cook them too much or spoil them with too much sugar. The natural health properties are destroyed when cooked, so do try to keep them raw in dishes if you can!

Benefits - High Antioxidants (one of the best berries you can have), reduce inflammation.

Butternut Squash - Simply roasted is wonderful. Or try is in soups, risottos, cakes, muffins or in a curry... just like this one from Jamie Oliver.

Benefits - High in B6, Potassium, Fibre, Beta- Carotene, Vitamin C.

Cinnamon - Sprinkled on porridge, hot drinks, and puddings. Or used in Moroccan food (love Moroccan food at the moment). Also try grated apple and cinnamon cooked with your porridge oats in the morning, such a comforting breakfast!

Benefits - Anti Inflammatory, Antioxidants, Lowers Blood Sugar, Fights Bacteria, Reduced Blood Pressure.

Celeriac - Try it in curry dishes, stews, roasted, grated into salads and as a substitute for potatoes.

Benefits - High amounts of Fibre, Magnesium, Phosphorus, Calcium, Potassium, Vitamin B1, B2 and E.

Cranberries -  Use them in Salsa's (not kidding) these delightful fruits adds VaVaVoom to your usual Mexican fajita night. Mix them with chopped cherry tomatoes, red onion, fresh coriander, jalapeños, lime, little himalyian salt and little coconut palm sugar.

Benefits - High in Vitamin C and E.


Parsnips - Roasted in the oven instead of potato wedges or as a mash. Also try it in humus, or instead of the ever so popular courgetti/zoodles use parsnips instead!

Benefits - A fantastic root veg packed with Vitamin B, C, E and K. Plus Potassium, Manganese, Magnesium, Zinc, Iron, Phosphorous.


Turnips - The obvious is to use it in stews and soups, but as an alternative try this beautiful Sesame Roasted Turnip & Barley dish from Naturally Ella

Benefits - High amounts of B Vitamins

Clementines - Eat as a snack or use in a Chinese stir fry. Plus try this yummy Clementine Green Smoothie with Coconut Milk from Minimalist Baker.

Benefits - Low Sugar, Low Calorie, High Vitamin C, Potassium and Calcium

Pears - Lovely in salads. Alternatively try this Spiced Pear Baked Oatmeal Recipe from Dietitian Debbie's Dishes Blog.

Benefits - High in Vitamin B2, C, E, Potassium, Pectin and Fibre. Known to lower cholesterol!

Pomegranates - Use these in a winter salad like this one...roasted butternut squash, spinach, clementines, grated carrot,walnuts with olive oil, fresh coriander & mint, lemon juice as a dressing.

Benefits - Anti Inflammatory, Anti - Oxidant, High in Vitmain K, C, B5, Maganese, Phosphorus, Magnesium, Calcium, Zinc and Iron.


Sweet Potato - Everyone is eating this at the moment, whether it's in brownies, cakes, wedges or soups. It's a fitness fanatics dream...but it is actually a winter food so this is not supposed to be available all year round.

Benefits - High in Vitamin A, C, B1, B2, B6, Manganese, Copper, Pantothenic Acid, Potassium, Phosphorus, Niacin and Fibre.

Stace x

What To Pack For A Fitness Holiday/Vacation

Now some may say I'm a little crazy exercising on holiday but to me it's important! It's what makes me happy and I love the free time to dedicate it to improving my fitness, so why should I stop on holiday? Gone are the days when the norm is sitting by a pool all day drinking cocktails...exercising and going on fitness retreats are the new luxury. On my recent holiday I ran a lot, did circuit training, sand dune reps and also did local fitness classes, for me it's not necessarily about keeping the holiday weight off but I genuinely enjoy it and see it a huge luxury. Having time on my hands to do nothing but sunbathe, eat, sleep and train in glorious weather is like heaven! When I don't exercise I feel lethargic, I get cranky and unhappy, so holidays for me always include exercise.

Now I do obviously relax on holiday, so yes I do have the odd mojito and red wine, but for every alcoholic drink I have, I then follow it with a glass of water. I do get a little tipsy every now and again but I find alcohol really affects me and I don't like it, so I only have the odd one or two. Over the years there's been a lot of trial and error to make my body the healthiest it can be and I'm learning everyday, the key is to listen to the body. Unfortunately mine doesn't like too much alcohol.

The beaches in Fueteventura are some of the best I've ever been on, bright white sand and crystal clear turquoise water, it's such a beautiful Island I'm in love with this place!

Having trained a lot abroad previously....whether that has been professionally in my athletics career or simply on a holiday...here's my top tips on what I've learned from the past.




GPS Watch - Essential! Not necessarily to track your minute per miles but mainly for safety reasons. You're in a foreign country, you maybe on your own and then a mixture of heat and dehydration can make your inner sat nav disappear. For safety reasons it would be wise to use this, if you don't have one use an APP on your smart phone and always tell someone where you are planning to go.

This Garmin one comes with me everywhere!

Sunglasses - Sun, Sand, Sweat and Suncream. All a perfect mix to mess with our eyesight. Protect the peepers and wear glasses.

Theraband - No gym needed. A great piece of equipment to keep on top of strength, core and stability. Use it to engage the glutes and work against the resistance to feel that inner burn.

• In a squat position walk side ways making sure the knees don't stray inwards. Do 10 reps one direction, 10 the other X 6 sets. 
• Lying on your side tie the theraband tight around your knees and assume the Jane Fonder position. Think clams, straight leg side raises and drawing small circles with the foot. Aim for 10 reps each, 3 sets on both legs.

Salt Deodorant- Salt Of The Earth. Great for the environment and a space saver! This completely natural product provides a layer of minerals on the skin which stops bacteria growing, they don't block pores but stop you stinking...all naturally too!

Suncream - When I'm on holiday I tend to run really early in the mornings, but a few times I've mistaken how hot the temperature can rise and how much the suns rays can increase within a 30minute window. Always put some on (factor 30) but be careful round the face area though, suncream in the eyes stings like a mother-pucker.

Kit - Important to have the right kit. Don't wear anything you haven't worn before. Ive had vest tops that chaffed on the arms, shorts that ride up (which is rather distracting) and sports bras that dug in too much. All because I bought them new for my holiday and didn't try them before leaving! In the heat you want to be as comfortable as possible...try before you fly!

Water Bottle - 1 Litre preferably. I know this seem's a little silly, but I always carry a huge empty measured sports bottle through security. You need to keep on top of your hydration and in warm climates we lose water a lot more. Having a water bottle with measurements on will help you keep track of how much you've consumed. You normally need 2L a day, but in 30degree heat you'll need to increase this by at least a 1L.

Breathable Socks - This is actually a really important part of the kit! In hot weather the feet expand a little more then they would normally and we sweat a lot more! If you have a bad pair of socks this can lead to chaffing and blisters and no body wants that when you're wearing sandals all day. Always aim for double lined socks.

Skipping Rope - Another great piece of equipment which doesn't take up too much room in your luggage. Use this for interval training, try 1mins of intense skipping, 15 secs rest X 20 rounds.

Ipod/Iphone - Use it for music, maps and for a stop watch in circuit training.

Supplements - I don't like to have too many supplements as I aim to get everything from my food. But there's a couple of things I always take just incase.

Vegan Protein Powder - You never know when breakfast is going to be a dive. Sun warrior Protein in Warrior Blend is great, it's raw vegan protein powder it contains NO gluten, GMO's, soy and no artificial nasties. It contains all the essential amino acids and easily digestible.

Electrolytes - I like Elete Electrolyte Drops, all natural and essential for hydration. You lose water when you sweat but you also lose electrolytes. Lose enough and you can experience muscle cramping, numbness, sickness, dizziness and fatigue. Things like Lucozade and Powerade isotonic drinks are not good enough in my eyes...you may as well go drink Coke. Full of sugar, artificial dyes, flavourings and E numbers. Stay away from these ill health products. Elite Electrolytes are natural, plus no flavour.

Probiotics - I have a sensitive tummy and foreign foods can wreck havoc on it. So Probiotic tablets are key for me. These from Holland and Barrett are fantastic.

All these things are tiny and won't take up essential packing space. I always manage to pack all these things mentioned in this post plus 4 other pairs of shoes (not including trainers), all my makeup, a different bikini for each day and new evening outfit for each night. There's no excuses now!

Stace x

The Latest In Fitness Fashion

Some girls obsess about their OOTD's, whether their nails match with their bag and shoes or whether they have the right ratio of designer to high street labels. Me on the other hand...Im obsessed with gym clothes.


There really is some fantastic gym & fitness clothes out there this season. Whilst my closet isn't quite as big as Khloe Kardashians, I'm sure I could give her a good run for her money.....if I had her wallet that is.


I love the fact that high street are now venturing into fitness clothes. Im all for high tech clothes when needed but its been like a breath of fresh air recently. High street stores are now offering fantastic sportswear, all amazing designs, patterns and pushing the boundaries of the norm we've previously seen, no need to now spend £50.00 on a pair of running leggings and £50.00 on a sports bra. The High street are now doing it cheaper!

First up Boohoo.com

 Top- £12.00

Leggings- £12.00


Fab designs and prints! For the girls who don't just want to blend into the background BOOHOO Sportswear is leading it for graphic prints this season. Ive tried a few pieces from Boohoo, although perhaps a little more research needs to go into getting their sizes right, I found I had to either go below or above my normal dress size.



Recently I purchased these.... there's only so much black lycra a girl can wear!

Top- £10.00 now down to £4.00
Leggings-£14.00 now down to £6.00

Leggings- £14.00 now down to £6.00



Bershka

In love with this place. I recently went on holiday to Fueteventura and spend quite a lot of time there, every time I go I have to do a spree as we don't have one in Newcastle anymore. They have just started doing a fitness line, and it is fabulous! Always the prettiest of colours, and flattering designs. Check out the coral/grey line they have out at the moment. Gorgeous and makes me feel slightly more girly when I'm Olympic weightlifting and sweating profusely.

Top £12.99
leggings £17.99
























H&M

Another big brand on the high street with affordable sportswear, also they do Plus Sizes (this is major news). I know some women really struggle with finding sportswear as a lot of the brands only stock smaller sizes. So for the plus size ladies out there your answers have been called.


Haven't got round to purchasing this yet, but its on my list! I love a Co-Ord set.

Sports Bra- £9.99
Leggings- £19.99


Missguided

Good quality and a great clothes line. Another brand with great graphic prints and doing things a bit different.

Top-£12.00
Leggings- £14.00












Sports Bra-£12.00
Shorts-£12.00

Sports Bra-£10.00
Leggings-£16.00
Zip Hoodie- £22.00




Victoria Secret

I may not look like Candice Swanepoel but I can pretend to! Their Yoga pants are amazing and make your bum look great! Victoria Secret and the PINK range are always so comfortable, they don't ride up in awkward places and they make you feel a bit more confident! Also the VSX Sports Bra is the best I've ever tried, brilliant fit but also gives a bit of lift (you ladies know what I'm talking about) I have this one in 4 colours!

£30.00-£45.00 depending on design.




Primark

A good old essential Primark binge every now and again is needed. Primark bring out new lines all the time and their fitness range is expanding. Obviously fantastic for price, can't go wrong!

 Hoodie- £8.00

Top- £4.00

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

Three Green Smoothies For Everyone

I love a Green Smoothie! Experimenting with ingredients in the kitchen is a hobby of mine, and I love coming up with my own recipes. Green Smoothies don't need to be high in sugar (which most the shop bought ones are). We can fill them full of super wonder foods, boost our health and make us feel 100% better. Here's 3 Green Smoothie Recipes for Everyday Living!

For Energy

For this smoothie we have plenty of ingredients to keep us full and energised. Flaxseed is fantastic, full of Fibre for good digestion and Essential Fatty Acids for a healthy heart. The Matcha powder is high in Caffeine (the same as coffee) but it is also high in Antioxidants, Vitamins and Minerals. The humble Avocado provides the body with good fats and is great for energy and making us stay full. Spinach and Kale are fantastic too, high in Protein and Iron...Popeye's go to food! All of these ingredients are fantastic for health, this is one of my favourites!

• Large Slice Fresh Pineapple
• 1/2 Avocado
• 30g Oats
• 2 Handfuls Spinach
• 1 Handful Kale
• 1 Tablespoon Hemp Seeds.
• 1 Frozen Banana
• 1 Tablespoon Matcha Powder
• Dairy free milk (homemade if possible) add however much you prefer

                                    



For Recovery

After the gym we need to replace Glycogen but also Protein. Intense exercise causes micro tears in the muscles and the only way to build those tears back together for repair is through Amino Acids. Spirulina contains all 9 essentials Amino Acids (the ones your body can't produce itself), its also very high in B Vitamins and Iron. The Coconut Water contains natural Electrolytes so perfect for during and after training sessions. Hemp is also fantastic for Protein, so we've used the Protein Powder but also the seeds too! Chia Seeds are another superfood, high in Protein, Antioxidants, Fibre, Omega 3, Mangese and Calcium...so versatile and can be used in many ways.

Get your recovery smoothie in the 20minute window after exercise, this is when the body is able to absorb most of the nutrients! After this, the bodies ability declines.

• 2 Tablespoons Hemp Protein
• 1 or 2 Teaspoons Spirulina (depending on taste)
• 1 Tablespoon Wheatgrass
• 1 Tablespoon Chia Seeds
• 1 Large Slice of Fresh Pineapple
• 250ml Coconut Water
• 2 Large Handfuls Spinach
• 1 Handful Kale
• 1 Tablespoon Hemp Seeds
• Filtered Water to preference

For Anti-Inflammatory

Anti Inflammatory's come in many forms of food! If you're feeling under the weather or need a boost... try this. All the ingredients in this smoothie are proven to have an anti inflammatory response on the body. Not only that but the Mint, Lime and Ginger gives it a refreshingly tropical taste.

• 2 Handfuls of Spinach
• 2 Handfuls of Kale
• Handful Blueberries
• 1 Teaspoon Tumeric
• 1 inch Fresh Ginger
• 5 Walnuts
• 1 Tablespoon Chia seeds sprinkled on top
• Juice from 1 Lime
• 1 Tablespoon Flaxseed
• Some Fresh Mint
• Filtered Water to preference

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