What an amazing effort by Team Dynamic at the Plank Challenge!
Times
Michael Pugh - 8:07
James Birtwhistle - 8:10
Rachele Kelsall - 6:03
David Walker - 6:33
Jane Blackwell - 8:00
Simon Turner - 8:00
Sara Burdett - 5:40
Robert Pyke - 10:30
Joseph O’Sullivan - 8:36
Ross Lenton - 11:06
TOTAL - 1 hour 20 mins!
Nutrition is a complex thing, but there’s some essentials that everyone needs to know and a lot of people mess up on a few of them. Here’s the Dynamic Fitness guide to some of the basics of nutrition.
1) Eat every two to four hours:
Recent research shows that eating at regular intervals stimulates metabolism, balances blood sugar and reduces the impulse to overeat when you do get to meals. It doesn’t have to be a full meal every time, just something to stimulate the metabolism.
For example, bad nutrition timing is eating at 8am for breakfast and then not eating anything until 2pm and then don’t eat again until nearly 8pm. With this timing your metabolism slows down during the gaps, causing you to cling onto calories as fat, and when you do it spikes up making you feel even hungrier and prone to overeating at meals. Also you’d be prone to snacking in between times and grazing as you metabolism ramps back up.
A better option is to eat at 8am, have a small meal at 12pm and 4pm, and then eat a main meal at 7-8pm. This keeps your metabolism stable, reducing the urge to snack. You can figure out your own pattern that syncs up best with you day, just follow the 2-4 hour rule and remember that you shouldn’t be eating more in total, just more often during the day.
2) Eat complete, lean protein at each meal.
Good sources of protein include red meat, poultry, salmon, eggs, low fat plain yogurt, mixed beans and supplemental powders and shakes. Some experts claim that additional protien is harmful or unnecessary, but more modern and contemporary research is clear: a high protien diet is safe, an almost essential if you lead an active lifestyle. It helps with recovery and stimulation of metabolism.
3) Eat vegetables at every meal.
Vegetable help do two major things, they help to provide vitamins and minerals and also help to provide the blood with an alkaline load. Grains and proteins provide the blood with an acid load and if blood is too acidic it can lead to degradation of bone strength and muscle mass.
So with the first 3 rules in mind, carrot sticks wrapped in ham, or celery dipped in low fat peanut butter make excellent snacks to top you up at one of your meal timings.
4) For fat loss, eat carbohydrates other than fruits and vegetables only after exercise.
This encourages your body to use it’s body fat stores for your day to day needs, conserving carbohydrates for recovery and post workout nutrition. By other carbohydrates, im talking about foods like pasta, rice, bread and starchy vegetables like potatoes.
5) Eat healthy fats daily
These include monounsaturated fats (found in extra-virgin olive oil, some nuts and avocado) and polyunsaturated fats (found in some nuts, some vegetable oils and fish oil supplements)
There you are, five basic guidelines to help you get started on the road to better nutrition!
Have you booked in for the Norwich 10k in August?
Here are top tips from Ross Lenton to help you on your way....
1. Breathing
The human body is amazing, and your aerobic energy system will keep supplying oxygen to your muscles. My top tip to my clients is to focus on exhaling – the more air you get out of your lungs, the more air you will get in.
2. Running environment
There are so amazing places to run in Norfolk. If you're looking for somewhere flat then Marriott’s way is a fantastic and quiet place to run, and for somewhere beautiful in the City try Whitlingham Lake in Trowse. For hill efforts then Gas Hill is a serious challenge!
3. Run with others
To help with commitment then get a friend to go out running with you, or join a running club. Dynamic Fitness is starting a new Running Club at Redwell Brewing on 2nd May, you can book a space here:
4. Feet
Listen to your feet. Keep them light and don't land too heavy. Whether you are a heel or a mid-foot striker make sure you land underneath a flexed knee so you are not over-striding.
5. Knees
Lift your knees, especially on the hills to keep a good posture. This is harder when you get tired so that is great time to focus on your knee lift.
6. Heels
Flick your heels towards your backside. This will to give you that extra power. You can especially see the benefits with this when running downhill; it really gets the hill doing the work for you!
7. Arms
It’s almost impossible to move your arms at a different speed to your legs, so if you find your legs are slowing down then use your arms to maintain your cadence – when your legs are tired your arms can be your secret weapon!
8. Core
Keep your core tight when you are running to maintain good posture. Planks are a great way to strengthen your core, which will also protect your lower back from the impact of the running miles.
9. Forward Lean
Have a very slight forward lean forward (from the hip not the shoulders). This will really help keep your momentum going.
10. Smile
Remember that running is a gift. Smile and enjoy it :)
If you missed week one and 2 you can check them out at:
www.getfitptblog.wordpress.com/2018/04/04/training-for-tough-mudder-weeks-1-2/
Week 3 is a low intensity week, coming in after the heavier week two workouts and alongside weeks 3 & 4’s higher intensity endurance work; this keeps the pace from being too overwhelming early on. Week four picks up the intensity again and carries on the strength building buy increasing the amount of working sets.
Looking more specifically at exercise selection, I chose the front squat as one of primary moves for the lower body for a very important reason. Jumping power and carrying strength:
Take a look at the picture there and note the guys closest to us, now look at the leg position on a front squat:
If you are on the bottom of the stack, you’re not just going to be able to shoulder press your buddy up. You’ll need some leg power to hold up the weight and drive them upwards; a solid front squat position sets you up to be the ultimate springboard for your teammates. Coupled with some jumping power to get you up there as well and you are you’ve got it made. Then it’s your buddies turn to be the spring board on the next wall so your legs can recover a bit
Endurance wise, we drop down a circuit, but also lose a rest period. On top of that each exercise now lasts 7 minutes, but you only do 5 exercises a circuit instead of 6 (alternating an additional sprint or high row between circuits 1 & 2). This is to maintain the hour and a half training slot.
This is a big jump for endurance and no means an easy task, particularly with the lunges. But lunges are massively important in a tough Mudder set up as, unsurprisingly, you’ll wade through a lot of thick mud and the ability to fully drive your legs without burn out is massive.
Want to read more? Get the full workout list and a lot more in depth detail on Mikes own blog!
Find the full article at www.getfitptblog.wordpress.com, which include run times and the endurance workout to prepare for tough mudder!
Or follow Michael on social media:
Instagram: www.instagram.com/gfpt_pugh
Facebook: www.facebook.com/GetFit.MichaelPugh
And book him for personal training at: www.getdynamic.co.uk/personal-training/
I did my first Tough Mudder last year and within an hour of finishing it, I’d booked my second. It’s a tough physical and mental challenge but has incredibly social feel to it, from the festival like stalls out front to the team spirit cemented through the race.
But it does require a bit of preparation; you can’t just turn up and ease your way though a half marathon length obstacle course. So over the next 16 weeks I’m going to go through my training for Tough Mudder and the specialisation I go through to be race ready.
So I keep myself in good general fitness, but 16 weeks out is when I begin to train specifically for the race, preparing directly for the challenges of the race.
My workout is split into two strength workouts, two endurance workouts and one long run with my week looking like this:
Mon - Sun: Strength, Endurance, REST, Strength, Endurance, REST, Long Run
So let’s look into the strength training:
Week 1 & 2
Primary - Front Squat, Pull ups, Shoulder Press
Accessory - DB Bench Press, Back Row, Knee Raises
The workout is split into 3 primary movements and 3 accessory movements, the Primary movements are exercises that relate directly to the obstacles that you would face. I’ll go into my choices in more detail in later articles.
Accessory exercises help balance out the workout, and provide extra training to muscle groups that would support your primary movements.
As a rule, I always do 5 sets of a primary exercise and at this point you should always feel like you should be able to do 1 to 2 more reps at the end of a set. This will change as we go though the season, working towards peak strength.
Want to read more?
Find the full article at www.getfitptblog.wordpress.com, which include run times and the endurance workout to prepare for tough mudder!
Or follow Michael on social media:
Instagram: www.instagram.com/gfpt_pugh
Facebook: www.facebook.com/GetFit.MichaelPugh
And book him for personal training at: www.getdynamic.co.uk/personal-training/
Do you want to win the 'FIGHT' against FAT & STRESS?
Dynamic Fitness's very own Kyle Ward has the solution and the winning mentality to help you win the "Fight" against Fat (read more below....)
Kyle has over 20 Years of Combat experience and has won numerous trophies locally, nationally and internationally.
"I have Kicked and Punched my way into helping clients achieve their Fitness Goals by using a variety of combat exercises that I have used myself when I was competing. I have also found this has helped my clients achieve great Physical and Mental Fitness Levels too."
"Combat has helped me in so many ways both mentally and physically, when I first started I had a lot of built up energy, some days I had a lot of built up stress too, so I joined a club and learnt the art of Combat. Over the years I have watched and learnt how my body reacts to many different scenarios from weight loss, weight gain, FAT LOSS and having a lean and toned body."
"My Stress levels have changed dramatically from just punching and kicking pads, and I have learnt how to channel the stress safely and effectively. I would love to pass on my knowledge and levels of wisdom to help you achieve your goals and for you to have less 'STRESS' or become 'STRESS FREE'."
Want to find out more? Click the link below and fill out the form:
http://www.getdynamic.co.uk/personal-training/#book-consultation
Like and Follow my FACEBOOK:
Last week we had a great time supporting Sports Relief 2018
Thanks for everyone that came into the Studio wearing Red & White and also for all the donations for a great cause!
Introducing Michael Pugh to Dynamic Fitness....
Michael is an experienced Personal Trainer, who has just moved to our beautiful City. All the Dynamic Trainers got together this week and gave him a warm welcome to the Dynamic Fitness Team :)
We are doing a special offer with Michael for a limited time only
25% off a block of 10 Personal Training sessions.
Book in here: http://www.getdynamic.co.uk/personal-training/
Dabbourphysio at Dynamic Fitness - Strength & Conditioning Physiotherapy
Contact website ww.dabbourphysio.com dabbourphysio@gmail.com
Most activities cause strain on your body – particularly if done excessively, in an incorrect manner or if there already are pre-existing weaknesses or injuries. Assessing this beforehand could be helpful to prevent injuries, improve performance and ensure you can continue in the long-term. This is appropriate for men and women of all ages wishing to pre-empt future problems.
Strength and conditioning physiotherapy includes an assessment of your current strengths and weaknesses, injuries and future goals in order to create a personalised training plan. This training plan can take a number of forms; all from strength work in a gym to Yoga/Pilates based exercise or functional plyometric programmes designed for you. All created to support your aims and your sports/activities.
Using physiotherapy expertise combined with strength and conditioning training, can help you in a number of specific situations:
If you have recurring injuries that prevent you from training or participating in activities.
If you wish to prevent common injuries within your sport or activity.
If you believe you have particular weaknesses such as:
Flexibility
Core Strength
Individual muscles
Previous injuries
Injuries from sports or accidents
Lower back pain and disc injuries
Shoulder dysfunctions
Hip and knee dysfunctions
Post-ortopaedic surgery rehabilitation
Arthritic pain
Postural problems
You wish to start a new sport or you got an upcoming event and would like a programme to build up towards it.
You wish to continue with your sport or activity for a very long time, even for the rest of your life, strength and conditioning coaching from a physiotherapist can help you achieve this.
Further, strength and conditioning are key aspects to keep fit and healthy more generally and can help you with:
Living a long and healthy life.
Improving well-being, both physically and mentally.
Improving performance in sports, activities and daily life.
Ensuring you can continue to undertake your sports and activities for as long as possible.
Price cost is £58 1 hour or 5 sessions for 250 ( 50 per session)
