Can Juicing enhance performance?

As I write this, its exactly 1 day and 15 hours until the start of the London Marathon and I have just broken one of the golden rules - don't try anything new in race week.

What I've done isn't exactly heinous and I have done so under good authority (my colleague the multi marathon smashing and cyclist extraordinaire) but none-the-less i'm a little nervous.

I have just consumed my first beetroot juice.

Numerous studies have linked the consumption of Beetroot juice to increased stamina and speed, which I simply couldn't resist ahead of Sunday's marathon. Beetroots are high in nitrate, which when ingested is converted into nitrite then nitric acid.

Nitric acid has two effects on the body, firstly it causes blood vessels to dilate so you can provide more blood through them. Secondly, it makes the mitochondria (the powerhouses of cells) more efficient so they create the same amount of energy whilst consuming less oxygen. These basically means you are producing more oxygen but utilizing it more efficiently which can only lead to good things!

So to make my juice I juiced a whole cooked beetroot with an apple and Satsuma and a little water. The taste was ok - very beetrooty. Luckily i'm a fan of the taste to it works for me. The maximum effects as described above take place between 2 and 2.5 hours from consumption, so assuming I don't experience any untoward effects, I will have another with my breakfast on Sunday morning and hopefully reap the rewards and hit my goal of a 3:30 finish!

My nerves are slowly turning to excitement and i'm feeling pretty pumped right now. Bring. It. On.

Feeling fruity

There are so many health benefits of Oranges you would be crazy to not be eating them. I eat at least one pretty much every day and when i'm feeling run down up this even more as they contain so much goodness.

Starting with the obvious, they are jam packed with Vitamin C which helps to boost immunity thanks to its role in protecting the body from free radicals. When you exercise frequently at high intensity you are more risk from free radicals because of the stress this induces. Antioxidants fight off free radicals so a diet high in these is essential and have even been linked to reducing the risk of heart disease. A single orange can provide almost all the RDI of Vit C so the more the merrier here.

For the same reason Vit C helps with immunity, it also helps to prevent skin damage and can even help with the appearance of anti-aging. As well as being high in Vit C, Oranges have high levels of Vitamin A the properties of which keep the body moisturised, in particular the eyes.

They contain high levels of insoluble fibre which not only makes you feel fuller for longer but is key to maintaining healthy bowel function by preventing constipation and can even prevent IBS. The rich fibre content also means they control blood sugar levels making them a great choice for everyone but in particular diabetics.

For all these reasons, they make a great snack so next time you're snacking, reach for an Orange!

530 miles...

This is how many miles I've clocked up training for the London Marathon so far - having just done a quick Google this is roughly the distance from London to Aberdeen which is CRAZY!

With two weeks to go i'm starting to taper my training so my legs are in good shape for the big day. This morning I did a solid 15 miles which felt good despite the wind and rain (I am not going to miss this!) and came home dead on 1:55.

Puppy is so heavy now - its a workout just lifting
him up!

The next couple of weeks will continue to consist of interval training and steady runs but the distance will drop hopefully leaving me feel fresher than I do currently. I've been feeling super tired for the last month or so (going to bed at 8:30pm has happened) which I think is a side effect of all the training.

I have started to work on my training plans post marathon which i'm really excited about, especially to get back in the gym and start building some muscle again! Plus i'm going to completely overhaul my diet plan which has changed drastically from where it was pre training. I will of course be sharing this once its finished and keep you updated with my progress from Cardio Queen to Gym Bunny. Running will absolutely still be a part of my plan as I love it but I will be more focused on shorter distances in preparation for the 2 10k's I have over the summer.

In other news this week, I got discharged from the Osteo I had been seeing for my back and neck which means I'm fixed again! it definitely feels good to be running without the distraction of a painful neck and crunchy back. Turns out, my back problems stem from my old hip injury, meaning the way I carrying myself as a result is causing the symptoms. I hope to get that worked out post marathon but now isn't the time for that!

Short and sweet update this week - happy Saturday x

The best flapjacks yet

Words cannot describe how good my latest creations are - packed with protein, layered with peanut butter and topped with a totally clean chocolate spread, I urge you to get these in your life! What's more they are 100% vegan with no refined sugars so anyone can enjoy these beauties.

What are you waiting for? Time to get your bake on.

To get started, combine 200g oats with 2 scoops of your chosen Protien powder then add Almond milk until the mixture comes together. The amount of Almond milk you need will depend on what type of Protien power you use, but start with around 50ml then keep going until you're happy with the consistency. Next pop a selection of nuts into the food processor and blitz until they start to break down. I like the nuts to be quite chunky so this takes me about 30 seconds, but if you prefer a finer mix then keep going for longer. I used cashews, almonds and pecans. Add the nuts to the Oat mixture then transfer the lot to a lined tin, pushing it all down to the bottom.

Next comes the peanut butter layer - I use PB2 but you can you use any nut butter you like - spread a layer over the oats then transfer to the freezer and leave to set for about an hour.

Then comes the good bit - the chocolate layer! Put around 10 pitted dates into a saucepan with enough water to cover the dates. Heat until a syrup is formed, you will need to keep topping up with water and stirring - this took me around 20 mins all together. Next add two tablespoons of Cacao power and stir until combined. I also added a splash of Dark Chocolate Almond milk to intensify the flavor then left to thicken for about 10 more mins, stirring occasionally.

I then took this off the heat to cool down and once the oat/peanut butter layer had frozen, poured the chocolate layer over the to, then put the whole thing back in the freezer for another hour or so to set. Remove from the freezer and allow to defrost then chop into bars or squares and try not to eat the whole thing in one go!

These are great pre or post workout or simply when your chocolate/sweet cravings come around - enjoy as they are completely clean but taste entirely naughty.

6 weeks to go!

Today was my penultimate 20+ training run and it felt great! It really does wonders for your motivation to feel progress over such a short period of time - each week I can feel that i'm getting fitter and stronger.

From first stepping out this morning, I felt pretty good as I had rested all day Friday. The first 4 miles breezed as I then reached the new section I have added to my route which is pretty hilly. Last week one of the hills left me feeling completely out of breath but this week I felt noticeably stronger going up (this is what i'm talking about regarding progress!). I kept going to mile 10 where I stopped for my first Gel - although I didn't feel as I particularly needed it, I had been running for almost 80 mins so didn't want to risk my supplies getting too low.

On average your muscles can store enough Glycogen to keep you fuelled for 90 mins - you do not want to get to empty as this is what we call hitting the wall and means you don't have the energy to move. Once you reach empty it takes considerably longer to refuel than it does to refuel with a little left in the tank so always stay on the side of caution.

I kept moving onto the next section of hills by which time the sun had come out, giving me a little extra push. From mile 15, the route flattens back out which is great for increasing pace. I stopped for my second Gel then pushed on to the end, arriving home in 2:34:15 and clocking up just over 20 miles. Today was the first day during my cool down walk I didn't have shaky legs which is another sign of how far I've come!

My boyfriend, or Delia as i'm now calling him, spent his morning baking homemade jam tarts which after running 20 miles and being in a major calorie deficit, I was only happy to indulge in! Check them out -

The weeks are absolutely flying by at the moment - I cannot believe there is only 6 weeks to go until i'll be lining up on the London Marathon start line! The week ahead is a low mileage one as I have the Reading half on Sunday. I will be aiming to beat my PB that  I set at Brighton 3 weeks ago but it's going to be tough as Brighton was a really strong run. From there, I have one last big of miles then start to taper ahead of the big day. With the mileage falling, I will be focused on increasing intensity as much as possible to ensure I'm in the best possible shape for the 26th April.

6 weeks and counting guys...

Happy feet - the Lacing techniques you need to know

We all know how important it is to get the right pair of trainers but how many of you have given any thought to the way in which you lace them up? I'll be honest, until yesterday I didn't - I went with what came out the box without a second thought.

However after having experienced some discomfort on the top of my right foot for a couple of weeks now, I decided to look into this a little further. I quickly discovered the pain I was experiencing is called extensor tendonitis which is inflammation of  the extensor tendons (these run across the top of your feet and are used to straighten your toes) - one of the causes being lacing your shoes too tightly. I have high arched feet which makes me a classic case for this type of pain but after some further research I found an easy solution - Lacing techniques!

For me, I needed to reduce the pressure on the top of my arch by removing the laces from the middle of my shoe. This technique is called laddering;

I ran like this for the first time today and felt no discomfort what-so-ever (yay!). The plan is to stick with this style until the swelling and tenderness has gone entirely, then I will revisit laces thereafter.

Turns out there are a number of lacing styles depending on your foot type and symptoms - I found this great overview of the different styles available;

 

Source - http://www.fshn.hs.iastate.edu/necp/WebContent/Exercise%20Cancer%20Handout.pdf

I hope this helps you on your way to Happy Feet x

Fabulous Flapjacks

Forget everything you thought you knew about Flapjacks and check these out - not an ounce of butter in site!

I love flapjacks but the commercial produced ones are jam packed with fats and simple sugars and whilst I am all for a little indulgence here and there, I wanted to create something that I could eat as an afternoon snack or post workout. 

As with some of my other snacks, these ones don't require any baking and so are super simple to prepare. Start by heating maple syrup* (see my note below on this) with some cinnamon in a saucepan until the cinnamon has combined. As I've mentioned before, I don't measure but i'd guess at 4 tablespoons of maple syrup and one tablespoon of cinnamon. This may sound a lot but remember you can get up to 10 portions from this recipe.

Whilst this is heating, put your chosen selection of nuts into a food processor and blend until they are nicely broken down. I used Cashews, Walnuts, Almonds and Pecans. Add these, along with Oats, pumpkin seeds, dried cranberries and chopped dark chocolate to the syrup saucepan and stir. I also add a scoop of protein to this to increase the protein content but as ever, this is entirely optional.

Next transfer all of this into a lined tin, pushing the mixture down and put into the freezer. Whilst chilling, you can then make the topping, again is entirely optional, they are great with or without. The topping is chocolate hazelnut spead, the recipe for which can be found on my pancake post. Remove the flapjacks from the freezer, top until your hearts content and that's it!

These are brilliant for satisfying sweet cravings any time of the day and provide a great source of energy pre and post training. I keep mine in the freezer and take out an hour or so before I want to eat them.

*I use 100% pure maple syrup, always check the labels of what you buy as many are as little as 20% maple syrup and the other 80% is refined sugar and other nasties you want to avoid.

Making sweat social

Since starting my blog, I have been getting lots of positive feedback from those of you reading which I am totally overjoyed by!  Honestly when I started this, I was nervous about sharing what I was up to, but the feedback  from you, particularly those of you saying it’s been a source of motivation for your own fitness journey is something that I had never anticipated and makes this all the more worthwhile. So with that in mind, I am absolutely thrilled to be now working with the team at BurnThis as a Fitness Ambassador.

 

 

 BurnThis is a Social Fitness app that enables the world’s most inspiring community of fitness and wellness lovers to share their fitness inspiration and motivate each other to stay fit, healthy and happy. It’s a great way to connect with the rest of the FitFam across the Globe and a constant source of motivation and tips for your own journey. The content is super inspiring and a great place to pick up fitness tips, meal ideas and most importantly motivation. Although we all have our own reasons for pursuing Fitness, the BurnThis community is united in their goals so every single one of us has something in common.

 I highly recommend the app to anyone with a passion for health and fitness – I’m totally addicted already! What’s more, its free to download and there are lots of Challenges and opportunities to win freebies so there’s absolutely nothing to lose by getting involved. It’s the perfect place to share your workout updates, sweaty selfies, new gear updates and everything else you feel proud of.

 I am truly amazed at how much my journey motivates others so don’t underestimate your own ability to do the same.

 Hope to see some of you there J

21 miles plus a bonus 1.5

I set out this morning with the aim of doing 21 miles (the longest on my training schedule) however arrived home having done 22.5. I'd planned out an addition to my normal route but that was slightly longer than I anticipated meaning I had to go the extra distance to get home. Time wise, I completed it in 2:50:45 which puts me on track for my target time for London and leaves under 4 miles to cover on the big day.

One of things I love most about running is being
out in surroundings like this!

Despite the extra distance being accidental, I felt great the whole way today and actually now feel much more confident about the day itself. So this monster training run brings me to the end of February during which I have covered a total of 173 miles, my most ever!

The weather was terrible today; cold, wet and windy so I wasn't really feeling it this morning but as soon as I got out, my legs felt great so I knew I had the distance in me. I changed up my route slightly meaning when I reached my usual 4 mile marker I had already covered 6.5 miles. From there it was on to a new loop that was great a lovely quiet country road (think one car passed me) but very hilly. I used to hate hills but am slowly coming around to quite enjoy them and can really feel the benefit of including them in my training.

I made pit-stop at 10.5 miles for my first Gel and Water then continued on back to my usual route. Still feeling pretty good I went on to 16 miles then had my second Gel to keep my going for what meant to be 5 miles, but turned into 6.5!

My battery died at the red dot - my route actually
finishes back at the start!

On getting home, I spent a good 10 minutes cooling down including static stretching and foam rolling as i'm anticipating some stiffness tomorrow. This afternoon will be all about refueling - taking advantage of the golden 2 hours post run to ensure my Glycogen stores are ready to go for next week.

I'm also cooking for the girls this evening so have some prep work to do ahead of that (pictures will follow!) plus find some time to take Puppy out.

No rest for the wicked...

Snack Happy

I am always on a mission to create tasty, energy filled, low sugar snacks to keep me going throughout the day, so behold, my latest offering! The great news about these beauties is that there actually isn't any baking required! These Protien packed squares are super quick to put together and make great snacks for when you're on the go.

A fantastic source of energy and protien - these squares
are great any time of the day between meals.

 

The recipe is also really flexible so you can switch in and out ingredients depending on your preference or what you have in the cupboards.

 

Start by melting a tablespoon of nut butter, with honey (add more the sweeter your tooth) and about 100ml of Almond milk. Once smooth add a couple of tablespoons of cacoa power and stir until combined. Next add in your dry ingredients, I went with Oats, chopped cashews, sultanas and a little dark chocolate. I also added a scoop of soy protien to boost the protien content but this is entirely optional. I don't really measure as I go, I just keep going until the consistency looks right!

 

Once you're happy with the contents, put the mixture into a lined tin and transfer into the freezer for an hour or so until set. Then chop into squares and you're ready to go! 

 

I have been munching on these in the afternoon with some fruit and they have kept me going through to dinner. They make a perfect post workout snack as well as the blend of Carbs and Protien are just what you need to replenish your Glycogen Stores but remember to make sure you rehydrate as well as eat following exercise to maximize recovery.

 

Happy snacking x

 



Feel the burn with Interval Training

I have love/hate relationship with interval training - I love the results but hate the way that the time during high intensity crawls yet recovery time flies!

Intervals are guaranteed to leave you sweating
like there's no tomorrow but feeling great!

This morning was a 64 minute Threshold session focused on improving endurance at higher speed - I started with a 12 minute warm up at 8 minute mile pace, then did 5 x 6 minute intervals at 7 minute mile pace with a 2 minute recovery jog in between each interval (40 mins total), followed by another 12 minutes at 8 minute mile pace. This isn't an easy session but worth pushing on to get through it. I also tend to do my interval training on the treadmill rather than outdoors simply because you set the pace and you have to stick to it - this is the only time I train on the treadmill as I get bored very quickly.

Interval training is a great way to improve anaerobic and aerobic fitness by combining short bursts of high intensity bursts with slower recovery phases in the same session. During the high intensity bursts, the anaerobic system convers glycogen to energy without using oxygen up until this is depleted, then body reverts back to the aerobic system. The outcome being increased cardiovascular efficiency leading to improved performance thanks too greater speed and endurance.

I do two types of interval sessions -
1) Sprints where I go flat out for 30 seconds then jog to recover for 90 seconds - I repeat this 12 times with a 5 minute warm up and cool down either side. This one asts 30 minutes.
2) Threshold runs with intervals of up to 7 minutes intensity and a 2 minute jog in between - I repeat this 5 to 6 times with a 12 minute warm up and cool down either side.

The Sprint session is much more anaerobic owing to the shorter bursts at higher intensity whereas the Threshold runs combine the aerobic system as the interval is for a longer period. Needless to say, my pace differs for the two sessions. For the 30 second Sprints I do 5 minute mile pace and for Threshold runs I do 7 minute mile pace. Both have their benefits - Sprints are good for speed whereas Threshold is great for endurance.

I have seen huge progress in my fitness since incorporating one interval based session per week - my minute per pace has decreased by at least 30 seconds. You can achieve these results in a relatively short period of time by just adding these type of session to your work out once per week. These sessions will leave sweating and exhausted but feeling great - I guarantee it.

5 minute plank challenge

Planks are great for building core stability plus when done properly, engages multiple muscle groups simultaneously including glutes, hamstrings and biceps. Benefits of Planks are endless but to name a few;
1 - Strong core
2 - Increased flexibility
3 - Improved balance and posture

The perfect all rounder!

So, here is the challenge - hold a Plank for 5 minutes without resting. My preferred routine is as follows, which works all the different sections of your abdomen.

Start

2 minute Half plank

Hold for 2 minutes or if you cant, hold for 1 minute, move to left side plank, then return back to half plank for the other minute, then go to the right.

1 minute left side plank

1 minute right side plank

1 minute Full plank

And relax!

Got what it takes? I do this once a week, in addition to my ab focused workouts. If you cant manage this to start with, just hold each section for as long as you can then move to the next. Practice makes perfect here, so challenge yourself to hold each section for 10 seconds more each time.

Tweet me @PleasantCharlie or tag me on Instagram (hashtagfitgirl_) if you take it on!
x

R+R

Following my 20 miler yesterday, a day of rest and relaxation was just what I needed - and what better way to indulge than a spa day with my besties! We went for a Sauna, Steam and Jacuzzi session, followed by a lovely long lunch.

Ladies that lunch

Rest and recovery is as much a part of training as the runs themselves - rest is essential as it's during this downtime your body repairs and strengthens itself. The two primary physical aspects of rest are replenishment of depleted glycogen and fluid supplies and the repair of damaged tissues. Without sufficient recovery time, your body will continue to breakdown and resulting in an increased chance of injury and subsequent decreased performance which is counter productive to what you're trying to achieve.

Recovery starts from the moment you finish training - so in order to help your body repair spend time warming down and stretching (things which are often neglected). Next focus on the rehydration and refuel process (see this post for details). An entire rest day should be built into your training schedule - I always have one full day of no training per week to maximize recovery. Depending on your schedule this may mean you have days with two training sessions (like me). This is preferable to not having a whole day off as optmised repair takes time.

My rest days are spent doing just that, resting! There is often a tendency for people to want to fit some sort of training into their off days but this only minimizes the impact of what you're trying to achieve. Today for example, the girls when for a swim whereas I sat in the Jacuzzi! Exercise forces blood into your muscles which is what you want to avoid when resting - your muscles can better repair when they aren't being stretched. The only exception I make to this rule is Yoga, because that doesn't raise the heartbeat and therefore doesn't force blood into your muscles. Yoga is also great for easing stiffness and is great for targeting any particular problem areas. My back was feeling stiff this morning so I did a 30 min session before going out which seems to have done the trick.

Don't feel guilty on off days - make the most of them, you've earned it!

New Miles & New Arrivals

Today I managed my first 20 miles! I was feeling quite nervous before going out this morning as in my mind, this was when training got serious. I didn't feel as good over the first 17 as I did last week, my legs just weren't as fresh but I pushed on all the same and made it home in a respectable 2:33:21.

Mile 16 onwards took some grit to keep going, especially the last 2 miles as my route was a there and back situation, which isn't great for mentality. That aside, everything went fairly smoothly however I have started to get the dreaded chafe. This has started where my sports bra finishes at the very top of my abdomen - so will need to start addressing that!

So that 20 miles brings me to the end of another weeks training and I've clocked up another 45 miles, bringing me to 90 miles for February so far. I was told to anticipate the feeling that i'm not doing enough but that is absolutely not the case so far! This coming week is slightly lighter on the miles as i'm running the Brighton Half Marathon on Sunday 22nd - i'm hoping to break my PB by going under 1:39. I'm really excited as I love the atmosphere of a race, plus its an excuse to push a little harder and improve fitness.

Not to cast my 20 mile achievement aside but the big news this week is the arrival of Zeus, our Siberian Husky puppy who is absolutely gorgeous, see for yourself!

Huskies are a high energy, intelligent breed, renowned for being top jogging partners so I cant wait to start training him up to be a distance runner like me...this is however a little way off. For now, we're just enjoying having the little bundle of joy bouncing round the house. He has two moods - sleepy and crazy, which he switches between on an hourly basis.

Can't wait to share more of his shenanigans with you but right now we're working on the basics - toilet training. He's reluctant to poo in the garden (sorry for lowering the tone) which means we have to walk around for hours (literally) until he goes. This did however provide the perfect warm down for me today so no complaints on my side.

This evening I have a three course meal to look forwards too, courtesy of my wonderful boyfriend who has pulled out all the stops - check out the menu! Cannot wait to eat my body weight this evening, feels well deserved.

Happy Valentines x

Flipping heck - Pancake day is almost here!

Pardon the pun ;)

With the big day just around the corner I thought I would share a few of my favourite pancake ideas that are super delicious and much healthier than some of the traditional recipes out there. Plus, these are a great source of complex carbs and protein so the more the merrier!

Starting with the pancake itself, you have a couple of options. The basic batter is so easy and is made from a banana, egg white and 2 tablespoons of oats. Simply combine the above and cook in a frying pan for 1-2 mins each site and you're in business. If you want to add an extra hit of protein, just add a scoop of your chosen protein powder and an extra egg white (you'll need this to add extra moisture as the power will dry the mixture out). Both of these will create a chunky batter that will give you more American style pancakes in appearance. If you want the thinner British classics, put your chosen batter in the blender until smooth.

Now the best bit, toppings!

You can pretty much top these whatever you like but here are some of my favourites;

'Nutella' + Raspberry

Ok, this isn't actually Nutella, its better because its all the flavor without the sugar! Just blend a handful of hazlenuts with 1 tablespoon of cacao power and that's it! If you want more sweetness then just add some honey. Cacao powder for those of that don't know, is simply unrefined Cacoa beans (which are used to make chocolate). In this form its great because its packed with Calcium, Iron, Vitamin C, Magnesium and Antioxidants - hello super food!

Yogurt + Berries

This one, I eat year round for breakfast. I prefer Soy yogurt as there is much less sugar than other brands.

Fruit + Nut

Melt your preferred nut butter in a saucepan with a little almond milk until runny then top until your hearts content - nuts are so versatile and work with most fruits so pick your favourite or what's in season.

Can't decide? Go the whole hog like I did this morning and have all three!

Happy flipping x

Beating that 3pm slump

You know what I mean - that time of the afternoon when lunch has come and gone, you've still got hours ahead of you at work and all you want to do is curl up in the biggest, comfiest bed and eat peanut butter from the jar (fear not, we've all been there).

My thoughts here are that prevention is better than cure and with a few smart changes to your diet and exercise regime you can wave goodbye to this feeling for good. The 'slump' is triggered when the level of glucose in your blood drops and your body produces Cortisol as a defense to prevent it from dropping it even further. This essentially means your body goes into defense mode and your metabolism slows, thus your ability to produce energy slows causing those unwanted feelings of fatigue and increased cravings for sugary foods.

Here's how to beat it;
1 - Little + often
This is my approach to eating everyday - by having a continual intake of Calories throughout the day, your blood sugar remains at a moderate level, so no drop in blood sugars = no slump. The actual amount you need to eat is unique to each of us and is dependent on factors such as age, weight and level of activity. To get a rough idea of your daily calorific needs you can calculate your Basel Metabolic Rate (which uses these measures) and add to that your level of activity - just Google this and you'll find lots of online calculators. Also aim for foods low on the Glycemic index as these help to moderate levels and help to avoid those nasty spikes that will have you reaching for the chocolate following a meal. Protien rich foods take longer to digest and will keep you feeling for longer so by adding a little protein to each meal will help to you going. I eat 6 times per day, usually 2/3 hours apart which means i'm never starving hungry and helps keep those cravings at bay! Keep a stash of healthy snacks nearby which will keep you from choosing an unhealthy option.


2- Move
Sitting at a desk all day is not good for your mental or physical wellbeing. In fact, studies show that your can increase your productivity by up 60% simply by walking around. So, try to find ways to add a little movement into your day. Some tactics that I use include;
- Arriving to the office early and going for a run
- Keeping a one litre bottle of water on my desk that I have to refill at least twice during the day
- Do a class at lunchtime or even go for a walk for 30 mins
- If you drive to the office, park at the furthest point from the door
- Take conscious breaks from your work - even if that's walking away from your desk once every couple of hours for 10 minutes you will find this revitalizes you.
If you struggle with motivation, get others involved too - this really helps!


3- Hydration, Hydration, Hydration
Your body is made up of at least 65% water so keeping hydrated is key to maintaining balance. You are recommended to drink 2 litres of water per day however this should be seen as the minimum and you need to ensure any water lost through exercise is replenished above and beyond this. I aim for four litres per day (which does mean I visit the ladies ALOT) but the benefits far outweigh this. Being hydrated will help you feel more energized and it will also make you feel more satisfied following a meal which in turn will mean you're less likely to crave those nasty sugary snacks that will leave you in a slump in no time. If you get bored of water, try drinking tea's like Green, Peppermint or Lemon. Oranges are also another great source of hydration and are a great boost of vitamin C.

4- Sleep
Your body needs R+R - without it your production of Cortisol will be higher which as discussed is not good! Aim for 8 hours a night, anything less you will not be functioning at your best. Sleep can be disrupted by a drop in glucose levels during the night, so do not go to bed hungry, ensure you've eaten enough before going to bed. Relax before going to bed, Yoga is amazing for this.

The Domestic Godess

Following my resolve on Saturday that I need to eat more, I got to work this weekend on a number of meals and snacks to keep me feeling my best throughout training.

First on the list was something snackable, that was nutritious enough to help maintain blood sugar levels but also yummy. So I settled upon these little beauties, what I am calling Carb-Tien Bites (name probably needs some work, suggestions welcome!)

The perfect in between meal snack

Super simple to make, they combine Oats for a hit of complex carbs, Soy Protein Powder for muscle repair, Three-Nut butter for more protein and all round yumminess, a splash of Almond Milk to help bind the whole lot together and some chunks of Dark Chocolate (because Dark Chocolate). Made in under 5 minutes, I store these in the freezer and help myself as and when.

Next I moved on to developing something that can be easily adapted depending on how hungry/in need of carbs I am - doesn't it look beautiful?

You can get just the Pomegranate seeds from M&S which
are a real time saver.

Essentially, this is just my favourite greens in a creamy yet low fat sauce that here is served on courgette noodles but could easily be replaced with Pasta, Quinoa, Rice or anything else depending on your fancy. I baked some broccoli, then added this to a saucepan in which I had melted the 'Lightest' Philadelphia cream cheese and skimmed milk, then added Peas and Spinach. Served and topped with Pine Nuts and Pomegranate seeds, finished with a sprinkle of Parmesan. With lots of Fibre and Iron this one is a winner, and looks amazing, which I always finds seems to make it taste even better!

Then it only seemed right to make something sweet - I don't have a huge sweet tooth but I do find myself looking forwards to a dessert following a long run. So this on is adapted from 'Deliciously Ella' (link in previous post) and is a take on a classic Apple and Blackberry Crumble. Again, super easy to prepare, just pop a chopped apple and a handful of blackberries in a saucepan with a little water and top with Cinnamon, then simmer until soft. I then drained 90% of the remaining liquid, put in a bowl and topped with some homemade granola I had left (recipe in 'I heart breakfast' post), and that's it! So yummy and comforting, but no added sugar, just what I was after!

All the flavor without the refined sugar!

Not bad for a weekends work hey! The best thing about all the above is that you can make them as individual portions or prepare in a mega batch then freeze and simply defrost and go.
 

Into the unknown - my first 17 miler

17 miles done! When you think about 17 miles in terms of distance from A to B, it's a really long way i.e. my house to Guildford so i'm really pleased that I've checked that milestone off the list. Time wise, I managed 2:07:50 meaning i'm on track for my target Marathon time of 3:30 and there's now only another 9 miles to cover, so i'm feeling really motivated right now.

Ready to run

This week had been a challenging one for me - i'd been really struggling with fatigue, making my training (and day job) really tough. Not only did the intensity of my runs take a step up, so did the distance - including today, I've clocked up a total of 45 miles! But thankfully today went absolutely brilliantly, my legs felt great, my head was in the right place and I even had some sunshine (only a glimpse mind you). It's also helped me with my fueling and hydration strategy as I could feel the first signs of muscle fatigue setting in during the last mile so for my next big run (20 miles) I will up my Gel intake to two, one at mile 8 and one at mile 16.

 

My Garmin Forerunner 220 is great for keeping pace

 

Post run refueling and hydration is as important as pre and during - I think possibly my issues with fatigue this week stemmed from not eating enough (something I will be all to happy to address this week!). The best time to start refueling is as soon as possible after a run, as glycogen storage is faster during the 'post exercise window' than at any other time, the first two hours being most rapid at approximately 150% the normal rate (Ivy et al). During the next 4 hours, the rate remains higher than normal and normal rate resumes 6 hours post run.

So here's what my post run routine looks like;

My recovery essentials

I start with my Foam Roller as muscles respond best straight after training whilst they're still warm. I focus on hamstrings and glutes and that's where my stiffness tends to occur and spend about 10 minutes working on them. Then its all about rehydrating and refueling. I sip water constantly throughout the day to replenish all the electrolytes lost from sweat, plus I've read that Oranges (this is actually a Mandarin) are a great way to rehydrate and supply an extra boost of carbs. My go-to post run recovery snack is always a shake because it allows me to combine everything I need to refuel most efficiently. This one contains
Skimmed milk - Great for glycogen replenishment and hydration
Half a banana -  (left over from my pre run breakfast) Good source of carbs
One scoop of Soy Protein Powder - (I use Soy as my stomach doesn't get along with Whey) Combining protein with Carbs has shown to be more effective for refueling glycogen than carbs alone thanks to its ability to stimulate insulin, in turn speeding up the intake of glycogen
2 spoonful's of Oats - Moderately rated on the Glycemic Index, means they enter the bloodstream nice and quickly
Handful of Blueberries, Almonds & Cashews - Adding flavour, a little healthy fat and final boost of protein

And so, with my muscles taken care of and refueling under way i'm planning to spend the rest of the afternoon resting and relaxing. I've just received my 'Deliciously Ella' book which I have been so excited about after following her blog for a while (check her out if you haven't already), so i'll no doubt be getting stuck into that along with Yoga this afternoon as there is no better way to fully relax!

If you are interested to find out more about any of my the products/ingredients I have talked about today then leave me a comment and i'll be only too happy to give more info.

Happy Saturday guys x

2 hours sleep in 20 mins

How I hear you ask? well apparently all it takes is 20 mins in this position;

Lying on your back, scoot your bottom as close to the wall
as possible so that your legs are parallel to the wall.

This Yoga pose claims to ease muscle fatigue and prevent exhaustion by calming the nervous system and helping to restore healthy restful breathing. Despite being skeptical it could live up to such a bold claim, it sounded like the perfect solution as this week I have been really struggling with mental and physical fatigue.

So after some shuffling about, I was in position and set my stop watch for 20 mins. The below is coming to you live as i'm blogging in this position (needed something to keep my mind occupied!)

10 mins in - I'm starting to get pins and needles in my feet

11.5 mins - Starting to feel it in my hammies - not in a bad way, similar to when you extend a stretch

16 mins - Feet are totally numb and I can't move my toes

20 mins - Numb to my knees - do not try to stand up straight away as I did, you will end up in a heap back on the floor!

5 mins later - Hot and cold sensations up and down my legs as the blood flow returns to normal, plus pins and needles. No change in mental state.

10 mins later - Blood flow is back to normal and legs feel stretched and relaxed

20 mins later - Mental exhaustion feels slightly alleviated - don't get me wrong, I wouldn't compare it to actual sleep but I certainly feel more alert and relaxed than I did.

My verdict - a great way to extend your stretching beyond the typical 20 - 30 seconds - my legs certainly feel better than they did earlier on.  In terms of mental benefits I definitely feel refreshed and relaxed but I wouldn't liken it to two hours of sleep. I would absolutely give this another go but perhaps focus more on my breathing to try and get more from it.

I heart breakfast

They say breakfast is the most important meal of the day, and whoever 'they' are, certainly knows their stuff. I absolutely love it! I go to bed thinking about what i'm going to eat, wake up ready to attack the first thing I come across, and the rest of the day looking forwards to my next Breakfast encounter.

Cereal is my greatest guilty pleasure but as most Commercial brands are super high in sugar (even those that try to hide behind their 'healthy' wholegrain labels) I have created a number of go-to delights that never fail to hit the spot but more importantly, fuel my training and keep me functioning through to my next pit stop.

Each of them contain a blend of Complex Carbs, Protein and Fat but more importantly taste A-mazing and without any of the refined sugar the supermarket varieties.

Pre Training

 

My go-to before a run - perfect blend of simple
and complex carbs

Post work-out protein porridge

 

Perfect following a strength training session as its packed
with Protein



 Homemade Granola

 

Amazing topped with fresh berries and
great for breakfast on-the-move

Pancakes



Simply made with Oats, egg white and Banana,
these are ready to eat in under 5 mins!

The Ultimate Breakfast

Avo and Eggs - need I say more?
 

The perfect weekend Brunch



Who says you cant have a clean cooked breakfast?



So there you have it, six of my favourite breakfast ideas. As I train in the mornings, I usually start off with rice cakes and banana, then have a protein shake straight after a run, then one of the above an after. I find this keeps me full through to lunchtime and energized enough for a second pre lunch workout if required.



If you would like any of the recipes then leave me a comment and i'll come back to you x