tag:blogger.com,1999:blog-72628811426105754082024-02-29T21:39:23.179-08:00Phil SnowdenThe Fat Loss & Performance CoachPhil Snowdenhttp://www.blogger.com/profile/14561920642599065725noreply@blogger.comBlogger61125tag:blogger.com,1999:blog-7262881142610575408.post-4436552265564987032023-02-01T17:48:00.001-08:002023-02-02T01:23:06.714-08:00160 Miles of Cold and Pain That Broke Me <p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP6d1qOcwmP-tkluKYOnNvmsf-yssn4EXQ8fQzLwhqokybsdZkxcYJHhPVGNeIR9vOrtG-7dSUovVqWaKGjx84zUGk7SvacxAfo1NG2NacCymfjEj4fr-2ztvzNVLPcI8dLJTQLms2A3EsO-pcipfjQatgCeEOsWKw0hXwnEYd1CRxIbYk-2SRqGQyjw/s1500/22+Spine+Logo_Black.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="486" data-original-width="1500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP6d1qOcwmP-tkluKYOnNvmsf-yssn4EXQ8fQzLwhqokybsdZkxcYJHhPVGNeIR9vOrtG-7dSUovVqWaKGjx84zUGk7SvacxAfo1NG2NacCymfjEj4fr-2ztvzNVLPcI8dLJTQLms2A3EsO-pcipfjQatgCeEOsWKw0hXwnEYd1CRxIbYk-2SRqGQyjw/s16000/22+Spine+Logo_Black.jpg" /></a></div><h2 style="text-align: left;">160 Winter North Ultra Marathon </h2><div>I'd just completed a 250km Ultra Marathon, over five days, across the Arctic Circle, when I learned of the Spine race. James, another competitor, asked me "What's next then Snowy?". At the time, I was thinking, "fuck off mate, that was enough, and I never want to do anything like that again!". But once the dust settles and body starts to get back to normal, what happens after you complete these things is, your mind starts to think, "what <i>is</i> next then Snowy?". It's like you can't just leave it there, you're almost compelled to find something harder, to push yourself further.</div><div><br /></div><div>Six years later I was laying on beach in Phuket, and I was sent an email for the final call for the 2023 Winter Spine race. I'd completely forgot all about it, and at that moment in time, I was feeling very comfortable with life, and <b>that </b>makes me uncomfortable!</div><div><br /></div><div>The Winter Spine Race-North, is a 160 mile race across the Northern Pennines, located in the North of England. In January the weather can be pretty miserable, whether it be torrential rain, blustery gales or thick-heavy snow, you can always count on it being cold.</div><div><br /></div><div>With 5 weeks notice and Christmas in the middle of prep, I thought I be fit enough to participate. Bear in mind, two weeks previous, I just completed my first ever <a href="https://www.philsnowdencoaching.com/2022/12/my-first-crossfit-competition-and-iit.html" target="_blank">Crossfit competition</a>, (which yes, I agree, is a completely different fitness discipline, compared to an Ultra Marathon). I was heading to the UK anyway, so it seemed like a good idea at the time.</div><div><br /></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGlQFcItE-KahoCgiEjezKyyMc2U-r-IXJbio40BUaDDJ2NNvOfh49IhKglJH0e-hEBvZl1defx2IVmAaitoYDPIS2G9jKM75EPA6MJLAiMsG9DvWKzxg2lxf3vo47FCpXuwF6yshhfZF9R3NDvi-Rh4flxGNrv4RMJeKrDOhW3ah5m9LFZhFD8B_xjA/s560/20160109-Screenshot-18.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="427" data-original-width="560" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGlQFcItE-KahoCgiEjezKyyMc2U-r-IXJbio40BUaDDJ2NNvOfh49IhKglJH0e-hEBvZl1defx2IVmAaitoYDPIS2G9jKM75EPA6MJLAiMsG9DvWKzxg2lxf3vo47FCpXuwF6yshhfZF9R3NDvi-Rh4flxGNrv4RMJeKrDOhW3ah5m9LFZhFD8B_xjA/s16000/20160109-Screenshot-18.jpg" /></a></div><div><br /></div><h2 style="text-align: left;">How do you Train for an Ultra Marathon</h2><p>To be honest, I have a very short attention span. So five weeks to train for an end goal seemed appropriate for me. It meant I could go all in for a short period of time, get the job done and come home again. It didn't quite go as smoothly as that, but when you're on a beach in Thailand, lapping it up, anything seems easy.</p><p>I had a base level of fitness obviously and I also have experience in Ultra endurance challenges, so I'm pretty prepared mentally for the kinds of physical and emotion battles you tend to go through on these sort of things. My body, although fit, wasn't really prepared for 160 miles of loaded running/trekking-it's never going to be, and that my friends, is exactly the wrong attitude and to that'll put you in a world of pain!</p><p>I trained hard twice-a-day, my body was tried by the end of each week. My training was based around how I felt, which how I normally train, but I still had to do the sessions planned, by the end of the week.</p><p>I'd split my days between Mornings-strength work and afternoons cardio. I felt it was important to keep the strength training going, ie heavy lifting (squats, deadlifts, lunges, cleans, jerks etc). These would give me strength for the hills. </p><p>The cardio sessions, would alternate day-day-day, from loaded long slow duration runs, to loaded 1km intervals, with circuits in-between laps. The thinking being: </p><p>1. I hadn't run for 3 months, due to a calf injury, so I didn't want to do too much to soon. </p><p>2. I hate running. </p><p>3. I still had to maintain muscle mass and a certain level of fitness for Crossfit (as I had another comp coming up, shortly after the Spine).</p><p>In training camp, I never ran more than 10km-yeah, 'only another 243km to go then', you're thinking. </p><p>One of my biggest training challenges, was going to be the hills, not necessarily going up, but more the coming down (which really takes it's toll on the legs). The terrain was also going to be a leg draining factor. </p><p>In Singapore, it's flat, like there's only one hill, and that's only 150m and inconveniently located. </p><p>Another mega-factor I couldn't train for, was the weather. Singapore is 27-31 degrees, and the North of England was between 0 and -12, with wind chill.</p><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-Pu-qruehEf3x2jw9NMdYuTnAEt9af9N4VqrM_fwKUi3nmeLc_jTn0YewyluXVlJooK0HlD9pvbMTRRgR5kXpyge4tuOWQ8C2rFsS8jPXk9f5UxBHMh_rbTTSu9BBacB-bGXmsSDqEb5J_jDVtpGa9fnSF3qYnsFPT8PM0mQIeDO2jO6cZeuygmStA/s980/spine-profile.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="210" data-original-width="980" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb-Pu-qruehEf3x2jw9NMdYuTnAEt9af9N4VqrM_fwKUi3nmeLc_jTn0YewyluXVlJooK0HlD9pvbMTRRgR5kXpyge4tuOWQ8C2rFsS8jPXk9f5UxBHMh_rbTTSu9BBacB-bGXmsSDqEb5J_jDVtpGa9fnSF3qYnsFPT8PM0mQIeDO2jO6cZeuygmStA/s16000/spine-profile.png" /></a></div><p>My diet didn't really change from normal, but I did eat and drink like a twat over Christmas, which on reflection, was also a bit silly. I did increase my carbs, two days before the race and calories also, but I didn't measure them, just only monitored the portions sizes.</p><h2 style="text-align: left;">What equipment do you need for Ultra Marathon?</h2><div>We did have to carry mandatory equipment for the Spine, basically to be able to survive in the cold until you could be rescued, ie: </div><div><ul style="text-align: left;"><li>Sleeping bag (below -5 degrees)</li><li>GPS, compass, maps</li><li>3000 cals of food + cooker</li><li>Extra warm gear, waterproofs </li><li>First aid kit</li><li>2 litres of water </li></ul></div>All in, my rucksack came to a total weight of 12.5kgs. Not that much right, but the guys who paid attention to the briefings and Facebook group, rucksacks came to a total of 4.5kgs!<div> <div>When I saw everyone getting their kit checked at the start, I said "no way effin way, are they carrying all the requirements". Honestly, every other competitor looked like they were carrying fuck all. But, this was the difference between experience and paying attention, and me, some plonker, who just turned up for a jolly and I paid for it, oh did I pay.<div><br /></div><div><h2 style="text-align: left;">On your marks, get set...</h2><div>Another thing to add here is, the race is self navigating, ie you have to use a GPS and/or a map and compass. Now, another thing about living in Singapore is, it's not known for it's outdoor adventure training pursuits, let alone hill walking. Because the Island is so small, there's not really a demand for trekking Global Positioning Systems. So, getting hold of one, is a bitch. Same also for maps of the UK. I had to buy them online and pick them up from my Mums in the UK, when I arrived, two days before the race. </div><div><br /></div><div>When I eventually got hold of them, I had absolutely no idea how to use the GPS and, I didn't have time to plot my map. </div><div><br /></div><div>When I got to the check in, that was my only chance to load the route on the GPS, and have some race staff show me how to turn it on and off. Cool.</div><div><br /></div><div>On cold Sunday evening at 1800, we set off. I was actually late to start line, no fault of my own, there just wasn't enough room on the coaches for me. But, when I did eventually start, it was pitch black in the middle of a field and my GPS didn't fucking work!</div><div><br /></div><div>Luckily, every competitor was wearing a red light on their packs, so I had just had to play catch up, which spanked me, because it was uphill straight from the start.</div><div><br /></div><div>At the first check point, 13 miles in, someone helped me out and I was well underway, but for some reason, I felt unusually fatigued and then I realised, I was doing this shit jet lagged to fuck.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7K76iPb4yweDonGTS1pqIDl4wGjBXouap4WL-a0c7ONsA9Wwh0H1TdPyKVWMz_YYLqhqGvEfCIo5epmkCBVqrD0wfEhdSK1mrgqIk3FSgBLZTqe5hSdHEUlr13AJgTfIqjZj8gI_Xil0VPUUB2i717bMMw5sRz8QjnCT_sLbEInzEfojJNHPKsho3Rw/s1907/Screenshot_2023-02-01-14-18-23-53_99c04817c0de5652397fc8b56c3b3817.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1907" data-original-width="1080" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7K76iPb4yweDonGTS1pqIDl4wGjBXouap4WL-a0c7ONsA9Wwh0H1TdPyKVWMz_YYLqhqGvEfCIo5epmkCBVqrD0wfEhdSK1mrgqIk3FSgBLZTqe5hSdHEUlr13AJgTfIqjZj8gI_Xil0VPUUB2i717bMMw5sRz8QjnCT_sLbEInzEfojJNHPKsho3Rw/w227-h400/Screenshot_2023-02-01-14-18-23-53_99c04817c0de5652397fc8b56c3b3817.jpg" width="227" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div><br /></div><h2 style="text-align: left;">Getting through an Ultra Marathon </h2><div>I can only really summarise the next 143 miles really. It was long, monotonous, wet, fucking cold-like really fucking cold and painful. On the second night, it was particularly long, monotonous, wet and fucking cold, but it was also very fucking windy and snowy to boot. </div><div><br /></div><div>On one of the down hill drags, I kept slipping on ice and with the weight of my pack and untrained legs, I thought I'd ruptured a tendon on the inside of my knee. I was in pieces. I couldn't lift my leg and let it bend naturally. I really thought (hoped) I'd have to pull out. </div><div><br /></div><div>I tagged along with some new buddies (that happened to be ex military also, so we had good bants), that went ahead of me and let the doctor know at the next check in, I was in shit state.</div><div><br /></div><div>She gave me a quick once over and told me to rest up for a couple of hours. I downed some Arcoxia (the miracle drug! A anti-inflammatory/pain relief), got the massage gun on my quads, 'slept' for 2 hours and kept my leg elevated. But I knew it was pointless, my race was over after only 60 miles.</div><div><br /></div><div>Bli-mey, if it wasn't almost 100% when I woke up. I couldn't believe it. It must've just seized to protect itself, because I was ready to go again-FUCK SAKE!</div><div><br /></div><div>That day, the sun was out and the snow had laid. It was absolutely beautiful, almost emotional, to see so much vast openness. But by 1600 it was pitch black again.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE8V8k-w24oiOyP5iIO6EApf8hccXmg_D2n8uqn0RTOGMCnLLx3virKyeX31PJgI-q0CsvuNRwEFQm9qxEd3u3QebT39Np8j3qMPmGI43lda3j0DjYbGz-w8MOrk5H2xeoT0MllUSZjwb4zUroc_GndqDocaUt0lIDYG1QMNnGJrhNGjcgc0u-7acj0A/s4096/IMG20230117113651.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="4096" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgE8V8k-w24oiOyP5iIO6EApf8hccXmg_D2n8uqn0RTOGMCnLLx3virKyeX31PJgI-q0CsvuNRwEFQm9qxEd3u3QebT39Np8j3qMPmGI43lda3j0DjYbGz-w8MOrk5H2xeoT0MllUSZjwb4zUroc_GndqDocaUt0lIDYG1QMNnGJrhNGjcgc0u-7acj0A/w300-h400/IMG20230117113651.jpg" width="300" /></a></div><div><br /></div><div>I had 'seal skinz' socks and gloves, which are claimed to be waterproof. I can tell you now, they ain't! My feet were wet and cold for the entire race. If you stopped, you froze and your body got stiff. So it was an incentive to keep moving. </div><div><br /></div><div>As I mentioned, I just couldn’t come close to the terrain I was now battling whilst in Singapore. It was boggy, uneven, wet and parts where it had snowed, it sometimes came up my hips, got into my trainers and froze. At one point close to end, I traveling less than 1 mph. I was not having fun and some points, just found myself screaming FUCK THIS!! But then would have to laugh at the dark comedy, in the fact that I chose to do this and actually paid for it.</div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm0mLeXq2ZdHWqs-9R372jE2NKzTp7wyb2RrSFT9sPSd1qLCQMfneD8zq6lClGzlhX_6zfTV257G5P0E7GXGXeIT_qGoKYzBJDPPq64hhHqT2uvGEA9Mhp8GRK211YMrVcFCQKSZbRfBx82CmzqJMFfg2vMXD_tWhfqGDSkcxORak96lP7VipHM8-Og/s4096/IMG20230117144947.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="4096" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfm0mLeXq2ZdHWqs-9R372jE2NKzTp7wyb2RrSFT9sPSd1qLCQMfneD8zq6lClGzlhX_6zfTV257G5P0E7GXGXeIT_qGoKYzBJDPPq64hhHqT2uvGEA9Mhp8GRK211YMrVcFCQKSZbRfBx82CmzqJMFfg2vMXD_tWhfqGDSkcxORak96lP7VipHM8-Og/w300-h400/IMG20230117144947.jpg" width="300" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h2 style="text-align: left;">Mindset for an Ultra Marathon</h2><div>I really found myself having to concentrate on this event. There was little time for zoning out and, every time I did, I got hurt or, missed a turning.</div><div><br /></div><div>I was having to focus on where I was going, which is very tricky in the pitch black of night. I'd have focus on my footing, which hard when your tired and finally, focus on morale, which is hard when your'e cold, hungry and alone for hours.</div><div><br /></div><div>The second night saw the worst weather, there were so many people that pulled out of the race. I have to admit I was nearly there with them, but I just couldn't justify it to myself. Plus, I wasn't going to come back and have another crack at this shit, no, fuck that very much, thank you.</div><div><br /></div><div>I was tagging along with one guy on night two, and he got on the phone to his missus as we moving. At the next check in, he retired from the race, because he was “tired”.</div><div><br /></div><div>I was like 'what the fuck!' Surely he must’ve known he was going to get tired in a 160 mile race?</div><div><br /></div><div>I imagine, that whilst on the phone to his missus, she was being loving and caring, saying things like "stop if you're tired", "you don't have to this", or "what's the point hurting yourself". That kind of loving softness gets into your head. I've been there before and that's why I didn't pay attention to my phone. I couldn't have any minor encouragement to quit, no matter how loving and caring anyone may have been.</div><div><br /></div><div>I normally go into these Ultras, with a very negative mindset, ready to embrace punishment. That probably goes against everything you'll hear from the 'self help gurus'. Anyone who 'truly' loves themselves, would never do this shit. It's painful. It's horrible, to be honest I hate doing this stuff. But there's a sick-weird-sadistic need for me to do them. It's like twisted therapy for me, I don't get it and I can't expect anyone to get it either. But to the small crowd that do do this stuff, we collectively appreciate and respect each other and 'know'.</div><div><br /></div><div>I really feel that everyone could do with doing at least one ultra marathon in their lives. I believe that people don't really know themselves until they've been in ongoing physical and mental battle with themselves amongst nature, the elements and with sleep deprivation. You can really learn a lot about yourself and others it. </div><div><br /></div><div>I think more than anything, each event has been a reminder of what I'm capable of. As I mention, I live in Singapore, in a very comfortable 'bubble', so these challenges act as kind of reset for me. Some people choose holidays and others choose pain.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9fkkp0z14it6-fHu5iOn07wWPt2fH4_8iQydBgDgdEnRC_2_JBa7bW2iNdu6YYufCEIl1pdn22VdT-jonbWy9UuisZdCbElyE-pZ69WRX9tgoUFNubBWSZbdSTv9znjkd48dtuEKJm18_tz6-p0PWTTkHEQwIvuhBuFVHD-WniNIffqnHb6FZril5A/s4096/IMG20230116161546.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="4096" data-original-width="3072" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgn9fkkp0z14it6-fHu5iOn07wWPt2fH4_8iQydBgDgdEnRC_2_JBa7bW2iNdu6YYufCEIl1pdn22VdT-jonbWy9UuisZdCbElyE-pZ69WRX9tgoUFNubBWSZbdSTv9znjkd48dtuEKJm18_tz6-p0PWTTkHEQwIvuhBuFVHD-WniNIffqnHb6FZril5A/w300-h400/IMG20230116161546.jpg" width="300" /></a></div><div></div><div><br /></div><h2 style="text-align: left;">What’s next?</h2><div>My initial response to that question is “fuck off, ‘what’s next’!” But then, after the come down and I can start to walk normally again, I do start to wonder ‘what’s next then Snowy?’</div><div><br /></div><div>I completed the full 160 miles, in 85 hours, on 3 hours of 'sleep', and placed 13th out of a starting 79. 30 didn't finish. So, for my first shot, unprepared and inexperienced, not too bad.</div><div><br /></div><div>I’m thinking of doing the full Winter Spine (268 miles). At the moment, I just don’t know how the hell I could do another 108miles. The fact that it’s out there and people have done it, reassures me it is doable. Next time I’ll pay more attention to the briefings and do more research on the best kit. For that kind of distance, it’d be stupid to try and blag it. </div><div><br /></div><div>Would I recommend doing it? No, not at all. There are plenty of other things you could with your time and money, but if you are one of ‘us’ and need a challenge then go for it-you sick fuck.</div><div><br /></div><div>Keep it real troops </div><div><br /></div><div>Phil</div><div><br /></div><div>If you’d like any help/advice/training to achieve something truly incredible for yourself, feel free to reach out and I’d be happy to share some wisdom. Contact <a href="mailto:phil@thefatlossandperformancecoach.com">phil@thefatlossandperformancecoach.com</a></div><div><br /></div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div><br /></div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /> <p></p></div></div></div></div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-32156874217167568072022-12-06T17:49:00.000-08:002022-12-06T17:49:41.457-08:00My First CrossFit Competition and I…it<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrBHaPCkL4rG2rFWh5EdOYqZ3qVUKqTmcXCB6X-L0du9agHfMBUP0Cb52vb1tt2nxG2Go2eGaiA4es0X4qRGKTIhIX61MeAx4GCsPy06ccpOsnfwP8RbCpJfUkJKuNN4yAK3Iipw4shtPXXi1JjZ9KbxemWSL9qW3tcVHyUFFVwPVA6r2JjwgBKAuaQ/s1605/img_1_1669036349984.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1605" data-original-width="1070" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjrBHaPCkL4rG2rFWh5EdOYqZ3qVUKqTmcXCB6X-L0du9agHfMBUP0Cb52vb1tt2nxG2Go2eGaiA4es0X4qRGKTIhIX61MeAx4GCsPy06ccpOsnfwP8RbCpJfUkJKuNN4yAK3Iipw4shtPXXi1JjZ9KbxemWSL9qW3tcVHyUFFVwPVA6r2JjwgBKAuaQ/s16000/img_1_1669036349984.jpg" /></a></div><p></p><h2 style="text-align: left;">What is CrossFit?</h2><div>‘Functional fitness’, (but let’s call it for what it is, CrossFit) to the unfamiliar spectator, is a load of pumped up, minimally clothed, weight dropping-gym bunnies, that use scarily bad technique, to perform exercises. </div><div><br /></div><div>Being an exercise professional for over 16 years, that’s exactly what I saw when I looked at CrossFit. It used to make me cringe, seeing some of the shocking ‘technique’ being used and the ‘hoo-rah’ shouting hype. I even call it ‘CrossFad’.</div><div><br /></div><div>A problem with Personal Trainers/Coaches is, they can tend to be snobs; in that generally speaking, whatever the professional’s view/opinion in the industry, that is the right and only way. I have even been guilty of this in the past.</div><div><br /></div><div>If you ask <a href="https://www.crossfit.com/" target="_blank">CrossFit</a> what CrossFit is, they would say <i>“ CrossFit can be used to accomplish any goal, from improved health to weight loss to better performance. From general fitness to sport-specific training, there is no better program out there.”</i></div><div><i><br /></i></div><div>I used to poo-poo CrossFit and about two years ago I thought I’d give CrossFit a go and joined my local ‘box’ (CrossFit affiliated gym). I lasted about a month before my spine said ‘no’ and seized up, providing me with the confirmation I needed, to conclude that CrossFit was a load of shit and bad for the body.</div><div><br /></div><div>That being said, I have always admired CrossFit for what it has done for the health and fitness industry; making weightlifting and gymnastics more common, adding variety to exercise to the general public, producing a way of making fitness a sport, and most impressively, building a community and belonging for people.</div><div><br /></div><h2 style="text-align: left;">So why the sudden interest?</h2><div>Myself and a fellow colleague of mine (Harry Cochrane), both have similar reservations about CrossFit, but also love some of the elements involved. We confidently believe, we are as fit as most regular CrossFit athletes, including some of the ones that use ‘special supplements’.</div><div>So when we saw a local pairs competition, or ‘throwdown’, we thought “fuck it, let’s have a crack”. </div><div><br /></div><h2 style="text-align: left;">The competition </h2><div>After entering four weeks before the event, the workouts were released one at a time, week after week, so four workouts in total, to be held over two days. </div><div><br /></div><div>The higher place you finish in each event, the lower your score. The total of that score over the four events, gives the place you finish on the leader board. </div><div><br /></div><div>So suppose you finish first on each event, that would be a total score of 4 points. If you finished second on each event, the total score would be 8 and you would’ve come in second place overall. Capeesh.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6o6ZBbGlE2ZCaDoXpw8fBcRvbahxgZSAZunGdJtkYMsSa2luC9E4ZHQ6jy4KrbP6-x1i4ClRGBTk4-7aE2UD5sYT2HpWWU9QTyNE62tCIEQX0IU1YTvCQtls5gI1qKz_xuxZybZdWrbr0dWFUmmqtbpe9ctdX7MJrtPQAWWvPSesJgo_dk7VhnYBwxw/s1070/IMG_20221128_123554_836.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1070" data-original-width="1070" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6o6ZBbGlE2ZCaDoXpw8fBcRvbahxgZSAZunGdJtkYMsSa2luC9E4ZHQ6jy4KrbP6-x1i4ClRGBTk4-7aE2UD5sYT2HpWWU9QTyNE62tCIEQX0IU1YTvCQtls5gI1qKz_xuxZybZdWrbr0dWFUmmqtbpe9ctdX7MJrtPQAWWvPSesJgo_dk7VhnYBwxw/w640-h640/IMG_20221128_123554_836.jpg" width="640" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h4 style="text-align: left;">First event </h4><div>14 min time cap</div><div>Check in - 1km row (split however)</div><div>Remaining time, As Many Rounds As Possible (AMRAP)</div><div>50 single dumbbell snatches (split)</div><div>15 burpee box jumps, in sync </div><div><br /></div><div>We came fourth on this one, not realising that arms on the thigh for snatches, count as ‘no reps’. That was seven times for me-sorry Harry. We also went hell-for-leather on the burpees, choosing to be more explosive and not realising this was inefficient, rather than stepping forwards and stepping off the box. But hey.</div><h4 style="text-align: left;">Second event </h4><div>7 min time cap, in sync </div><div>20 power cleans 60kg</div><div>20 power cleans 80kg</div><div>20 power cleans 100kg</div><div><br /></div><div>(We came second, with 8 reps of the 100kg, x1 rep behind the 1st place holders)</div><div><br /></div><div>At the end of day one, we were joint top of the table with six points. Other teams had for example 1st and 5th place (six points), 3rd and 3rd place (6 points), </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvTqvN1Yr-p7dGA6lMz06lipVCQXst6VYmLZl4livQiDFDYselCVVVc2fdjzGtrK3s8dopOw5XmqIFi6Sk3w6SyI1BLYDKeYZKK3chO4obxiSt0QSyJYhHAplCUagZoSPNfUAmb7WfCJ-qaRocYhr1A74zQ7HHTenuUV1dfa3aFqp5cpvbfg6BeDKgtg/s1605/img_5_1669035934656.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1605" data-original-width="1070" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvTqvN1Yr-p7dGA6lMz06lipVCQXst6VYmLZl4livQiDFDYselCVVVc2fdjzGtrK3s8dopOw5XmqIFi6Sk3w6SyI1BLYDKeYZKK3chO4obxiSt0QSyJYhHAplCUagZoSPNfUAmb7WfCJ-qaRocYhr1A74zQ7HHTenuUV1dfa3aFqp5cpvbfg6BeDKgtg/w426-h640/img_5_1669035934656.jpg" width="426" /></a></div><div><br /></div><div>After day one, we were buzzing. Here we were, two skinny CrossFit amateurs turning up relatively last minute and keeping up with the best of’em. </div><div><br /></div><div>Honestly though, it was flipping hard work. After the first event, we both were throwing up outside and my head was pounding for a good 20 minutes after. In 22 years of high intensity training and ultra endurance challenges, I’ve never been sick from exercise. </div><div><br /></div><div>We were pretty giddy and excited about the next day, as we believed we stood a good chance of having a place on the podium. However, we knew the third workout would make or break us…</div><div><br /></div><h4 style="text-align: left;">Third workout </h4><div>9 minute time cap</div><div>30 (split between us) 100kg back squats</div><div>20 synchronised toes to bar (TTB) </div><div>24 (split) 80kg front squats </div><div>20 synchronised TTB</div><div>18 overhead squats 60kg</div><div><br /></div><div>The boys we were up against were big boys and obviously had the technical advantage on the TTBs, because frankly, we were shite! We just couldn’t get in sync. It was crushing watching the other teams pull away from us, while we were struggling with a simple timing issue. </div><div><br /></div><div>We had planned that I would do the majority of the overhead squats and Harry would take the brunt of the work on the front squats, but we hadn’t anticipated how long we’d be hanging from the bar on the TTBs, so my shoulders were shot, and lost the endurance to keep the weight over my head.</div><div>With 4 reps to go, I just couldn’t find the stability in my left shoulder and we ended up in-completing the workout. We went from joint first to seventh-gutting.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9UOOnow7_Rk-We-d_UAfQjgm93D6mlXGsUiejlk0OjIM7v6G9_tWH87qYHXoV8AqX-ejMrHeKnXXUUgwv_2pU8KDBRo62EdX-41RftFW5TxfI3pNe43P486g1458W7GORTFEtsOz2hQCpSgN_18PVnwzsRFbzJcsWgHTwrCToNFgyecA9kxCo5IyRUQ/s1335/Screenshot_20221123_220000_com.instagram.android_edit_64190860542287.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1335" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9UOOnow7_Rk-We-d_UAfQjgm93D6mlXGsUiejlk0OjIM7v6G9_tWH87qYHXoV8AqX-ejMrHeKnXXUUgwv_2pU8KDBRo62EdX-41RftFW5TxfI3pNe43P486g1458W7GORTFEtsOz2hQCpSgN_18PVnwzsRFbzJcsWgHTwrCToNFgyecA9kxCo5IyRUQ/w518-h640/Screenshot_20221123_220000_com.instagram.android_edit_64190860542287.jpg" width="518" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h4 style="text-align: left;">Fourth workout </h4><div>7 minute time cap</div><div>50 cals each Ski Erg</div><div>30 (split) chest to bars (CTB)</div><div>10 synchronised 60kg dead ball cleans to shoulder</div><div><br /></div><div>We were like “fuck this, we’re going out on a shield here”. We knew had the fitness to smash the 50 calories on the ski Erg, so we knew we had the advantage there. The thing that was going to slow down was the most was, the (bastard) chest to bars.</div><div><br /></div><div>Now, CTBs can be interpreted in different ways. Outside the CrossFit community, it would seem that a CTB would be a shite pull up. But in CrossFit you can either ‘Kip’ or ‘butterfly’, and basically they both save a shit-load of time. </div><div>We can sort of do the butterfly’s between us, which saved us some time, but the more experienced guys, were whipping out the butterfly’s one-per-second, it’s ridiculous. </div><div><br /></div><div>The time we got ahead on the Ski Ergs, (a good 20 seconds or so) was barely advantageous, as the other boys were catching up on the CTBs. We were like “what-the-fuck!”. We ended up getting another 4th place finish, un-believe-able.</div><div><br /></div><div>At the end of the event we finished joint fourth, and by all means quite a respectable fourth place too. All things considered, it was out first competition and Harry could barely get out of bed the week leading to the event, where he was ill.</div><div><br /></div><div>Without doubt, that was the hardest I ever pushed my body in a short period of time before, and it fucked me for a good five days after. It in fact, felt like I’d just done one of my ultras, my nervous system was completely fried. </div><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqFFv7A8CyX1wffgKBV3aR8OUtKxlaiIcF37SJvLTYhUUzFN7ZFEOQF7K5TiRlIRZisQ0VmJrpfKjqd8Gfk4GKu0tAOyM8seVbzwww50cZuDknWcnkzKBRrTHhnMUK3AWnKa39ElUduK71Mydaev9baXKhIJu1pw_E5Oyq0hG-Cmr_P7upcFggyEUnw/s1605/img_1_1669036056848.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1605" data-original-width="1070" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDqFFv7A8CyX1wffgKBV3aR8OUtKxlaiIcF37SJvLTYhUUzFN7ZFEOQF7K5TiRlIRZisQ0VmJrpfKjqd8Gfk4GKu0tAOyM8seVbzwww50cZuDknWcnkzKBRrTHhnMUK3AWnKa39ElUduK71Mydaev9baXKhIJu1pw_E5Oyq0hG-Cmr_P7upcFggyEUnw/w426-h640/img_1_1669036056848.jpg" width="426" /></a></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h2 style="text-align: left;">My first CrossFit competition and I…</h2><div>Friggin loved it. It was sooo much fun. It felt like everyone was behind us all the way, as there was a great crowd-I mean, even from <a href="Cj0KCQiAyracBhDoARIsACGFcS4beNy9Oni9lXav0vxCTqvBndPG9JOlKUW8rfLKPeetr0K5720kkIsaAu" target="_blank">Mobilius</a>, (the gym that was hosting the event). Considering we were ‘outsiders’, we felt no hostility and extremely welcome and supported, certainly an ode to Mobilius and the sport of CrossFit.</div><div><br /></div><div>So now it has given me a bit of itch I have to say, it definitely won’t be the last time either of us participate in the world of CrossFit. I certainly want to get a grasp on these ‘butterfly’s’, build up my strength and improve my weightlifting. </div><div><br /></div><div>If we had the ‘CrossFit skills’, we deffo would’ve had a podium spot, but I suppose that’s the beauty of the sport of CrossFit.</div><div><br /></div><div>Am I a cross fitter now? Nope. But I have already signed up for the CrossFit open in February, so stay tuned for that. As with all the elements of the health-well being and fitness industry, a little bit from here and there, won’t do you any harm.</div><div><br /></div><div>Keep it real folks.</div><div><br /></div><div>If you’re wanting to take part in any physically demanding challenges, no matter what your starting point is, reach out and let’s see what need to do to, to get you smashing some life goals. </div><div>WhatsApp +65 88145641</div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-37719297433054234492022-05-11T07:10:00.000-07:002022-05-11T07:10:00.943-07:002.2kg Fat Loss in 44 hours: Sled Push Challenge <p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKy7BwE0JiMwOtZvPsRrsmpm2h_QMoUSjHH5QWzF8g8Ipr6M5DSUyLdW6uW3lS7dbpqfiXv_YWCLnquMxY_XHnsdZEW9nGrJMA6581YYicSrpDwtP0dhAxvc192yQb1MdgJhSFHapJXEY8iprN2lCiagGeIA7dglDkpC3uMWQOf_cM3RjhDxt3qBkWtw/s997/Screenshot_20220330_144427_edit_134234628115453.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="561" data-original-width="997" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKy7BwE0JiMwOtZvPsRrsmpm2h_QMoUSjHH5QWzF8g8Ipr6M5DSUyLdW6uW3lS7dbpqfiXv_YWCLnquMxY_XHnsdZEW9nGrJMA6581YYicSrpDwtP0dhAxvc192yQb1MdgJhSFHapJXEY8iprN2lCiagGeIA7dglDkpC3uMWQOf_cM3RjhDxt3qBkWtw/s16000/Screenshot_20220330_144427_edit_134234628115453.jpg" /></a></div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">Marathon Sled Push </h2><div>In December 2020, I decided to participate in my first-ever marathon. Although I've completed various Ultra Marathons of 100 miles+ before, I've never covered just the 26 miles (42.2km). </div><div><br /></div><div>SO for my first ever marathon I decided to add a little twist, I wanted to push and pull a sled (prowler), weighing my body weight (90kg), back and forth on a 20m astro turf track, 2110 times. As far as I know, no one has ever done this before...and now I know why.</div><div><br /></div><div>To give you a kind of idea of the things I do on a weekend, here's some of my accolades:</div><div><ul style="text-align: left;"><li>Ran in the Worlds Toughest Mudder (a 24hour obstacle course in the Nevada dessert)</li><li>Raced 230km across the Artic circle (5 days)</li><li>Ran 100 miles through the jungles and mountain of Borneo (38 hours)</li><li>Spent 12 hours on a Watt bike</li><li>Spent 24 hours on a Concept 2 rower</li><li>Completed 100m on a concept 2 Ski Erg (17 hours)</li><li>Ran across 66km across Singapore in 10 kg weighted vest and 7kg ruck sack (9 hours)</li><li>Completed a 300 mile Concept 2 Triathlon on the Bike, Rower and Ski Erg (44 hours)</li><li>Pushed and Pulled a 90kg Sled 42.2km (60 hours and 30 seconds)</li></ul><h2 style="text-align: left;">Well done you, so what?</h2></div><div>After all these challenges, other than feeling absolutely fucked, I never noticed any kind of results that I un-expectedly did pushing and pulling the prowler.</div><div><br /></div><div>After 60 hours of physical discomfort and minimal sleep (maybe 2 hours of 5 minute naps here and there), my body competed transformed. In three days my body fat was shredded. I was able to increase the weight on my deadlift. My Achilles pain had gone (I'd been suffering with that for over a year). My mobility in my hips increased (as noticed by my sports massage therapist) and, I took 4 minutes off my 8km run time. </div><div><br /></div><div>No one could understand what had happened and quite frankly, it was written off as a bit of a fluke. But get this, my body went down from about 9-10% to 3.2% in 60 hours. Colleagues, put it down to dehydration and glycogen depletion...thing is, I was able to keep the body fat down below 4.5% for a couple of months, before I went on a booze cruise. </div><div><br /></div><div>For me, this wasn't a fluke and I really felt that there was some-'thing' in this and was I convinced I had to do it again to prove it.</div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">Because 42.2km wasn't enough </h2><div>I decided I wanted to give it go in again 2022. This time, I thought I'd combine the prowler which I'd done before and the distance across Singapore (50km as the crow flys), because, why not?</div><div><br /></div><div>Now, I gotta say, I didn't really train for this. I generally decide I'm going to do these things and then just crack on with it. I don't like wasting time to stressing myself out about the complexities.</div><div><br /></div><div>This time, it was a bit of an error as it turns out, because I only completed 35km. To be honest I got bored. But there was more to it psychologically, which I'll come back to later...</div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">Results?</h2><div>Despite not making to the full 50km, I still got some unbelievable fat loss results-like ridiculous! </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIrK59ejlSR1hWwsJrM1ik-h-tHajRrp3k7f04EikteqsTHwDFOQwUESg2pCOH1CBNe7aUVdexo7Fq8_6L7d8y5QUUpctchCpznPxt8eazKMNHU2n-Ydo3uYRHQiYEVCximhKlDbrE4JzpSK5vXxwPmS47kKx7lFRjfNQ6qqfwe7hUHz6DbGX7zmEoOw/s1564/sled%20side.jpg" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1564" data-original-width="1564" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIrK59ejlSR1hWwsJrM1ik-h-tHajRrp3k7f04EikteqsTHwDFOQwUESg2pCOH1CBNe7aUVdexo7Fq8_6L7d8y5QUUpctchCpznPxt8eazKMNHU2n-Ydo3uYRHQiYEVCximhKlDbrE4JzpSK5vXxwPmS47kKx7lFRjfNQ6qqfwe7hUHz6DbGX7zmEoOw/w320-h320/sled%20side.jpg" title="Phil Snowden The Fat Loss & Performance Coach" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Friday morning to Monday Morning</td></tr></tbody></table><div></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTtsgB2r2IIr-94-18M6CnBq1s0-NxcPWUkimEYzQmfjpeXop7gWnyNGxlzA85NsmrCiTedi0opOo847wDDETjTZFLgFLEzZlP73Vnw5bQVqiD6rD3LAP1UU-QNgSu7vHh2zQyMHYpPjr1lCXVWuSCekacjXBj8ToTkJfJaEm31xvGGEy3ptaU7Pp3_Q/s1564/sled%20front.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1564" data-original-width="1564" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTtsgB2r2IIr-94-18M6CnBq1s0-NxcPWUkimEYzQmfjpeXop7gWnyNGxlzA85NsmrCiTedi0opOo847wDDETjTZFLgFLEzZlP73Vnw5bQVqiD6rD3LAP1UU-QNgSu7vHh2zQyMHYpPjr1lCXVWuSCekacjXBj8ToTkJfJaEm31xvGGEy3ptaU7Pp3_Q/w320-h320/sled%20front.jpg" title="Phil Snowden The Fat Loss & Performance Coach" width="320" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH5U9RK7esaov_ByT-q2u5YNUsDeOg4S-JlFcy9VpR7ydoVbpxPbEPSeFlqDEMp5miBAMOCp3VDbDU55BATPzzh8fjboi4UYspqW1xroaB564NkLUGi-R1adcQWnQ7oKB8msDKe58GZNAlCcxJ7De2711VAqavsz1UWSUa00dC4p9I0Z9hO8A_iqNbJw/s1564/sled%20back.jpg" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1564" data-original-width="1564" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhH5U9RK7esaov_ByT-q2u5YNUsDeOg4S-JlFcy9VpR7ydoVbpxPbEPSeFlqDEMp5miBAMOCp3VDbDU55BATPzzh8fjboi4UYspqW1xroaB564NkLUGi-R1adcQWnQ7oKB8msDKe58GZNAlCcxJ7De2711VAqavsz1UWSUa00dC4p9I0Z9hO8A_iqNbJw/w320-h320/sled%20back.jpg" title="Phil Snowden The Fat Loss & Performance Coach" width="320" /></a></div><div></div><div><br /></div><div>You can clearly see visible results. According to the Inbody (body composition measuring equipment), I'd dropped 2.2Kg of FAT-yes, fat! I would be happy if a client managed that in four weeks, training x3 per week and eating a balanced-portion conscous diet.</div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">The Science Bit</h2><div><div>Now this is where is gets really interesting and for the sciencey bit, I'm going to hand you over to my lovely assistant, <a href="https://www.linkedin.com/in/stuart-bauld-msc-cscs-cissn-1b691691/" target="_blank">Stu Bauld</a>...</div></div><div><br /></div>Before the challenge started, we decided to measure Phil’s resting metabolic rate (RMR). This informs us of Phil’s resting energy expenditure, or how many calories Phil burns at rest. <div><br /></div><div>RMR is the highest contribution to daily energy expenditure and It makes up around 60-75% of your total daily energy. It represents the energy needed to sustain basic life process such as breathing, heartbeat, renal function and blood circulation. This is thought to account for about 65% to 80% of total energy expenditure.<div><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCKjw7wZ_d6eblBL9f13eJH_5FYBxiDeIlKgKC2KkTcXkyQr2cTD1mJ6_d1EbtaALeKt9WkMShu0gBEI3kbWl_VcC82uKTd4RizQopffl4cAHClXbD60PAFM2ToTsJ0VuH4fBZatMuQCuI2jWeDiWf1GtSsmedwpUL03nNe6evs7IkVC9y2DhvmiKeaA/s598/Screenshot%202022-04-27%20at%2020.36.43.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="272" data-original-width="598" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCKjw7wZ_d6eblBL9f13eJH_5FYBxiDeIlKgKC2KkTcXkyQr2cTD1mJ6_d1EbtaALeKt9WkMShu0gBEI3kbWl_VcC82uKTd4RizQopffl4cAHClXbD60PAFM2ToTsJ0VuH4fBZatMuQCuI2jWeDiWf1GtSsmedwpUL03nNe6evs7IkVC9y2DhvmiKeaA/s16000/Screenshot%202022-04-27%20at%2020.36.43.png" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div>Due to the continued weight loss experienced in the days following Phil’s last sled push attempt of 42km, we predicted that his RMR must have be elevated above the normal level for a period of time once he had stopped pushing the sled. This increase in RMR could have contributed toward the rapid weight lost that Phil experienced. <br /><br />To measure Phil’s RMR we use a method called indirect calorimetry. This is performed by using a gas analysis device strapped to Phil’s face which measures how much oxygen is inhaled as well as the amount of carbon dioxide exhaled. These numbers can then be entered into an equation (Weir equation) which will then inform 3 things: </div><div><p style="font-family: Helvetica; font-size: 12px; font-stretch: normal; line-height: normal; margin: 0px; min-height: 14px;"><br /></p><ol style="text-align: left;"><li>Total energy consumption in kcal per minute </li><li>The ratio of oxygen consumed to carbon dioxide produced (RER value). This RER value can then inform exactly how much energy is coming from fat oxidation and glucose (carbohydrate) oxidation in grams per minute. </li><li>How slow/fast the metabolic rate is compared to someone of a similar gender, height, age and weight</li></ol><h3 style="text-align: left;"><span style="font-weight: normal;">Total energy consumption in calories per minute</span></h3></div><div>The ratio of oxygen consumed to carbon dioxide produced (RER value). This RER value can then inform exactly how much energy is coming from fat oxidation and glucose (carbohydrate) oxidation in grams per minute. <br /><br /><div>How slow/fast the metabolic rate is compared to someone of a similar gender, height, age and weight.<div><span style="font-stretch: normal; line-height: normal;">Once we had measured Phil’s RMR we attempted to measure the energy expenditure of actually pushing the sled. To do this we used the gas analysis system and attached it to Phil as he pushed the sled up and down the 40m track. We took a 30 minute measurement that could help us extrapolate approximately how many calories Phil would expend per hour, and provide a gauge as to the intensity at which Phil was working at. <br /></span><div style="text-align: left;"><span style="font-stretch: normal; line-height: normal;"><br /></span></div><h3 style="text-align: left;"><span style="font-stretch: normal; line-height: normal;">What Did We See?</span></h3><span style="font-stretch: normal; line-height: normal;">After measuring Phil’s expenditure during the 30 minute trial we were able to establish some helpful numbers. The volume of oxygen required for Phil to perform each interval was on average 33.9ml/min/kg. The peak amount of oxygen that he used per interval was approximately 42.7ml/min/kg. </span></div><div><span style="font-stretch: normal; line-height: normal;"><br /></span></div><div><span style="font-stretch: normal; line-height: normal;">We know that as exercise intensity increases, there is a concurrent increase in oxygen uptake in order to meet the demands of the exercise. We also know that Phil has a VO2max (maximum amount of oxygen you can take in and use during heavy exercise) of 67.4ml/min/kg, as we have tested this previously. Therefore, this means that each interval Phil was having to work at an intensity of between 50-63% of his VO2max. <br /><br />When we looked at heart rate, this was on average 107bpm with a peak no higher than 128bpm which equated to approximated 58% of his maximum heart rate (Phil’s maximum heart rate was 183bpm observed from previous testing). <br /><br />This all indicated that from a cardiorespiratory perspective the level of intensity that Phil was working at was relatively low and this was also shown when we looked at the energy substrate utilisation, with a high reliance of fat over carbohydrate to power each interval (as exercise intensity increases, there is an increase in carbohydrate use). The energetic demands can been seen in the tables below.<br /></span></div><div><span style="font-stretch: normal; line-height: normal;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsicVTexO4G-COY5Uf5g1MhmfX3mBduFHMuQoPvLr5abcvr-Q18QdX9X0pDQKRwub1ECR3rvVwexgJ0woaODuzoH1Ju-JF3T-cOhG-bX3tv8EA7yOdlZSES5IF1Wn6TVT7lKEYtChnGxApExBJIZHqaQkX52APOvBFV-j1SHRfUlDoe-BnsHTq8Amnew/s299/Screenshot%202022-04-27%20at%2020.38.52.png" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="290" data-original-width="299" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsicVTexO4G-COY5Uf5g1MhmfX3mBduFHMuQoPvLr5abcvr-Q18QdX9X0pDQKRwub1ECR3rvVwexgJ0woaODuzoH1Ju-JF3T-cOhG-bX3tv8EA7yOdlZSES5IF1Wn6TVT7lKEYtChnGxApExBJIZHqaQkX52APOvBFV-j1SHRfUlDoe-BnsHTq8Amnew/s16000/Screenshot%202022-04-27%20at%2020.38.52.png" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /> The energetic demands show that there would be an estimated 875kcal expended per hour with approximately 51g coming from carbohydrates and 74g coming from fat. <br /><br /> Although the intensity may appear to be relatively low, it is important to recognise that there would be significant neuromuscular stress on Phil’s body as a result of pushing and pulling his bodyweight on the sled. This combined with high amount of inflammation due to tissue stress would also increase the energy expenditure of the challenge.</div><div style="text-align: left;"><br /></div><h3 style="text-align: left;">Post Challenge Measurements</h3>After the completion of the sled challenge, we continued to measure Phil’s RMR to see whether any significant differences existed in his resting energy expenditure. </div><div>We re-tested on day 2 following the challenge and observed a 19.2% increase in the RMR. This equates to a 370kcal increase in daily resting energy expenditure after 48 hours! </div><div><br /></div><div>We measured again of day 4 and day 8 post sled push. By this time RMR had appeared to return to normal pre challenge levels.<div><div><span style="font-stretch: normal; line-height: normal;"><br /></span></div><div style="text-align: right;"><span style="font-stretch: normal; line-height: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghPo4eMh8zOPlYYkle4subJxAOTLyyxksQ7CIiMr3EvE2QkwD-gk_H74STAboDlhZwIgGKNg8Latdp4fZ7vwG-FEw53t_Ld6KWGCHmWSYkz6zJdMFHeHuyIY8_hMEbXzZzRCdJMPVjT2Om99WXDVjYOoosXBu6_E9p8mdddHiGeKq4FgKGwF0JfwAtmQ/s593/Screenshot%202022-04-27%20at%2020.39.10.png" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="386" data-original-width="593" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghPo4eMh8zOPlYYkle4subJxAOTLyyxksQ7CIiMr3EvE2QkwD-gk_H74STAboDlhZwIgGKNg8Latdp4fZ7vwG-FEw53t_Ld6KWGCHmWSYkz6zJdMFHeHuyIY8_hMEbXzZzRCdJMPVjT2Om99WXDVjYOoosXBu6_E9p8mdddHiGeKq4FgKGwF0JfwAtmQ/s16000/Screenshot%202022-04-27%20at%2020.39.10.png" /></a></span></div><br />Physical activity may have 2 distinct effects on RMR. One effect of physical training is an increase in muscle mass. Muscle mass is a highly metabolic tissue, therefore by increasing the amount of muscle mass, you also increase the amount of calories required on a daily basis. A second effect of physical activity on RMR may result from the physiological process that are involved in the recovery period following exercise. <br /><br />As this challenge was too short in duration to result in any alteration in muscle mass, it is likely that the increase is resting energy expenditure is due to these physiological processes of Phil’s recovery. The changes in RMR following physical activity have been termed the excess post-exercise oxygen consumption (EPOC), which describes the increase in oxygen consumption after exercise has ended. <br /><br />There have been 2 components of EPOC identified. Firstly, a fast component may occur immediately after exercise and last up to approximately 2 hours. This is believed to be required in order for body temperature/blood oxygen levels to return to normal, ATP re-synthesis and blood lactate removal (amongst other things). <br /><br /><div style="text-align: right;"><p style="font-stretch: normal; line-height: normal; margin: 0px;"></p><div style="text-align: left;">The second and long lasting component can elevate RMR up to 48 hours post exercise; by 72 hours there has been no elevation detected. The long term EPOC has been shown to increase RMR by 5-10% so in Phil’s case this challenge really has had a significant impact on RMR. The mechanisms behind this are not clear, however, it may include a switch from carbohydrate to fat metabolism.</div><div style="text-align: left;"><br /></div><h3 style="text-align: left;">Conclusion</h3><div><br /></div><div style="text-align: left;">Ultimately, the driving force of fat loss is a calorie deficit. The energy cost of pushing and pulling the sled for that duration of time as well as the elevated RMR in the following days has clearly been the key mechanisms behind Phil’s body composition change. Measuring markers of inflammation may have been a more informative approach as Phil’s body is likely to have to come under extreme levels of stress; particularly in the liver and kidneys.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">There is relatively little research on the health related effects of ultra-endurance challenges. However, there are some studies showing that repeated prolonged strenuous exercise may be hazardous to health manifested as cardiovascular complications, excessive muscle/cartilage damage and systematic inflammatory reaction.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">The increase in Phil’s RMR corresponds with the research into the long lasting EPOC, displaying a significant increase in the 48 hours following the challenge. The actual increase of 19.2% is huge and an indication of just how difficult and taxing the actual challenge was.<span style="font-family: Helvetica;"><span style="font-size: 12px;"> </span></span></div><div style="text-align: left;"><span style="font-family: Helvetica;"><span style="font-size: 12px;"><br /></span></span></div><div style="text-align: left;"><span style="font-family: Helvetica;"><span style="font-size: 12px;">Stu Bauld of <a href="https://stuartbauld.wixsite.com/performance" target="_blank">Functional Performance</a>. </span></span></div><p></p></div><h2 style="text-align: left;">Mindset </h2><div>As always with these challenges, I'm most fascinated by the psychology. I had this challenge in mind for a while, but I kept putting it off and procrastinating about it for weeks. I didn't prepare my body physically, ie didn't train specifically for it. </div><div><br /></div><div>For me, training for these challenges means overthinking and boredom. But actually, on a deeper level, is actually procrastination that we all experience. I did't want to commit, because that makes it real and there might be failure; and it might make me look a failure and so naturally want to avoid that. </div><div><br /></div><div>To get over that, I had to tell everyone, and it out there, what I intended to do, then there was no backing out. Lesson #1 of accomplishing a challenge.</div><div><br /></div><div>I sort of had a plan going in, and that was to break the challenge down into bit sizes. The strategy I used was 1km per hour. To stick to this, I used EMOM (Every Minute On the Minute). On the start of a minute, I'd push the prowler and on the start of the next minute I would pull the prowler. If it took me 30 seconds to complete 20m, then I'd get 30 seconds rest. Based on timings and distance, that would make 50 minutes equate to 1km, giving me 10 minutes rest, before I'd start the next kilometre on the next hour.</div><div><br /></div><div>I used a very basic tally on a white board. It was a great visual aid, as I could see the progress and just chip away at the total distance.</div><div><br /></div><div>Accomplish a challenge Lesson #2</div><div><br /></div><div>Have a visual of your progress and break that down into smaller chunks. I tallied 5 laps as a group. x5 groups made a kilometre. Then in my head, that was 'one kilometre down, <i>only </i>X more to go...'</div><div><br /></div><div>One of the main goals for me as mentioned earlier, was the fat loss. I wanted to prove it could be done again. On the second day you could actually see the difference is body my composition, obviously that was very motivational. But, THAT got into my head.</div><div><br /></div><div>The fat loss was the main goal for me, not the distance and because of that, once I started getting tired and things started to hurt, then the more I felt more tired and more hurt I felt. Funny init. </div><div><br /></div><div>As a result, I start getting more fed up and bored. Then I started justifying finishing earlier and cutting down the distance, because I didn't 'need to' anymore, as I'd already hit my primary goal. </div><div><br /></div><div>First it went down to 42.2km, because I'd already done that. Then it went down to 40km and by the early evening on the third day, I was like 'fuck it, just go to 35km'.</div><div><br /></div><div>Am I disappointed with myself? Nah, couldn't give a monkeys, as I got a great result and we got some great findings, that seem to be completely new in the science of fat loss-as in, never been found before! Like very exciting findings, that need further testing.</div><div><br /></div><div>Lesson #3</div><div><br /></div><div>The 'real' goal and the 'real' reason for completing it must be inline.</div><div><br /></div><div>So why wasn't my goals and 'why' inline?</div><div><br /></div><div>Well, I had some personal stuff going on the first time and this was certainly taking my mind off of it in one way or another. But also, the original challenge was for a cause/for charity. There was a lot more riding on the original challenge. It wasn't about me, there was more going on, it was for a 'greater good'. Much more motivation. </div><div><br /></div><div>Lesson #4 Find your 'true' motivation.</div><div><br /></div><h2 style="text-align: left;">What's next?</h2><div>I do believe there's further testing on the fat loss to be done. Bear in mind I did less distance and got more sleep, compared to the first challenge and I still saw fat loss results. So the question now is, what's the minimal amount of time/distance i can do, to still get credible results? </div><div><br /></div><div style="text-align: justify;">What I'm thinking next is a 10x3, ie 10 hours on, get a good nights rest for three days on the trot. It's still a long time, but it's certainly a lot more appealing to say an actor, that needs to drop 2kg quickly for a role. A personal trainer/model/body builder that needs to drop body fat fast. 2kg in a weekend, is a lot more inviting than 2 kg in weeks!</div><div><br /></div><div>But I'll keep you posted whatever I do, but always up for suggestions.</div><div><br /></div><div>Keep it real folks.</div><div><br /></div><div><br /></div><div>If you have physical challenge to overcome and you'd like some assistance, reach out and get in touch.</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><div><br /></div><p></p></div></div></div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-33870142816511632152022-03-17T23:44:00.003-07:002022-04-25T05:37:41.966-07:00Tell What Me What You Want, What you...<p><br /> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhWRWU-Nfte8-mRaRgUHy1pkk1QDmi-PZtgr_mSnWfPqRjMtWl_3yugCYkvV-WJHcpQrTpZB_J8cdyKioVqWEeUSgDHYEkEEOomG_S3bo3hP2-L7vZNek9YAhR4T1SRi-D0XA2v0vj39k3f1qc-yAiT8b8fyHXOK8nkRO_Nb-Or4KUMBQWcZdk8vADQaQ=s800" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="474" data-original-width="800" src="https://blogger.googleusercontent.com/img/a/AVvXsEhWRWU-Nfte8-mRaRgUHy1pkk1QDmi-PZtgr_mSnWfPqRjMtWl_3yugCYkvV-WJHcpQrTpZB_J8cdyKioVqWEeUSgDHYEkEEOomG_S3bo3hP2-L7vZNek9YAhR4T1SRi-D0XA2v0vj39k3f1qc-yAiT8b8fyHXOK8nkRO_Nb-Or4KUMBQWcZdk8vADQaQ=s16000" /></a></div><br /><p></p><h2 style="text-align: left;">Really-Really Want? </h2><div>"I want to lose weight around here (gesturing a 'putting on a title belt' action, around the waist). Increase my fitness, but I don't do cardio and tone up (now pinching under arm fat). </div><div>I also want to Build muscle-but I don't want to look too big. </div><div>I want to be healthier and feel more energy. </div><div>Oh yeah, and I've this knee and shoulder injury that want to fix too. </div><div>Can we do plenty of abs, to concentrate on core strength. </div><div>My back aches, so stay away from deadlifts and I need to eat a bit healthier, but I like to socialise at the weekends". Great.</div><div><br /></div><div>That's not too far from what most people want to achieve from seeing a Personal Trainer, and to be honest, all those can be achieved. But, if you re-read that first paragraph, you'll see how vague it is...</div><div><br /></div><div>"Lose weight around here (waist)" - how much and how do you intend to measure the weight around the waist?</div><div><br /></div><div>"Tone up. Build muscle - but I don't want to look too big". To ' tone up' means to decrease body fat and increase lean mass. How much fat do you want to lose and how much mass do you want to put on?</div><div><br /></div><div>"I want be healthier and have more energy" - How are you measuring that at the moment?</div><div><br /></div><div>"Fix my injuries" - How did they occur? How long have you had them and what have you done about it them since you've had them?</div><div><br /></div><div>"Concentrate on abs and stay away from deadlifts"- You've got your priorities the wrong way around here and that's probably why your back hurts.</div><div><br /></div><div>"I need to eat a bit heartier" - How are you measuring or tracking your food right now?</div><div><br /></div><div>This may seem facetious and I guess it is, but a lot of the statements are contractive and are based around garbage recommendations, spewed out by the media. No wonder people are so confused about what they actually want.</div><div><br /></div><h2 style="text-align: left;">The Spice Girls Question </h2><div>After my client has given me answer like the one above, I then go into the 'Spice Girls question'</div><div><br /></div><div style="text-align: center;"><span style="font-size: medium;"><i>'Tell me what you want, what you really-really want'.</i></span> </div><div><br /></div><div>The reason for that is, it normally takes three times of asking 'what do you want', to get the actual reason? Usually, it's something to do with increasing confidence, or feeling better about themselves. </div><div><br /></div><div>As soon as you say that aloud, it's almost like being set free and being truthful with yourself. It's you being completely vulnerable and uncomfortable enough, to realise you have a problem and want help.</div><div><br /></div><div><br /><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/ZmivKyEY1Dk" title="YouTube video player" width="560"></iframe></div><div style="text-align: center;"><br /></div></div><h2 style="text-align: left;">Questions to ask yourself, before setting your goal </h2><div><br /></div><div>#1 "How much do you believe you can achieve X, on a scale of 1-10?". Using the rating from the scale, I can pretty much gather your confidence in much you feel you can achieve the goal. If the number is low on the scale, it often means that the goal is too much to achieve, by their standards (at the moment).</div><div><br /></div><div>#2 "How motivated on a scale of 1-10 are you, to achieving your goal?". From the number here, I can start to find out if they're really 'in it'. Sometimes, people just aren't ready, they'll fantasise about it, but perhaps the goal isn't cohesive with the commitment they're able/prepared to put in.</div><div><br /></div><div>#3 "If you were to give yourself a number on a scale of 1-10, where would you say you are now, (if 10 was the ultimate goal?)". This a very simple question to find out where you are now, and how much further there is to go.</div><div><br /></div><div>#4 Following on from the previous question, I ask a 'future pacing' question, "what would've changed, to now say you' are ... (the next number along)." Future pacing, is a great tool to help you get used to success, even high level athletes visualise. Not a visual person? Then "what will you/others be saying about you now". Or, "how does it feel now, you've achieved this result so far?".</div><div><br /></div><div>#5 "What are you prepared to sacrifice to achieve your goal?" Owwwf, big question this one. But it sets realistic exceptions. If you say you want a six pack in 12 weeks, are you prepared to not get smashed at your best mates wedding? Are you prepared to wake up earlier, to get the gym before work; or train at 1AM (as a client told me he does recently, to get his workouts in). Now that's commitment. </div><div><br /></div><div>There are more questions I get down too, but at the end I always ask again, "<i>now how motivated are you to achieve your goal</i>?". If the number is below a 6, it's back to the drawing board, to work a goal that is realistic and cohesive to you.</div><h2 style="text-align: left;">How do you measure progress </h2><div>Well that all depends. Ultimately though, the best way to achieve a goal is to break it down into small achievable chunks. If fat loss is your main goal, sorry, but it's going to take time. So taking as many physical measurements as possible and doing it regularly (every four weeks for my clients). </div><div><br /></div><div>Setting yourself a smaller goal that's stretches you, but isn't out of reach is also critical. Think about it as if it was a task you had to complete at work. What systems/strategies/methods would you use there. Once you've established those, just carry the principles across to the fat loss. Simples.</div><div><br /></div><h2 style="text-align: center;"><i>'How'd you eat an elephant...one bite at a time" </i></h2><div><div style="text-align: center;"><i> <iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="353" src="https://giphy.com/embed/SasDDqOSRclNu" width="480"></iframe></i></div><i><p><a href="https://giphy.com/gifs/food-eating-mr-bean-SasDDqOSRclNu">via GIPHY</a></p></i></div><div><i><br /></i></div><div>If you need a bit of guidance with your fitness goals and want some accountability, reach out and let' have a chat how we can do that together, either face to face, or online <a href="mailto:phil@thefatlossandperformancecoach.com">phil@thefatlossandperformancecoach.com</a></div><div><br /></div><div>keep it reals folks.</div><div><br /></div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-45134599081346761752021-11-28T23:51:00.014-08:002021-12-01T00:42:54.683-08:005 Ways Brazilian Jiu Jitsu Changed My Life<h2 style="text-align: left;"> </h2><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiUNEQuvesTUNy0fDf6Gw21DF81AvGyNatEIzUEmY-z7Y6xv23dE9vNByzcOd3-mOit8WOBo9W1U9OTqyt8-gQDpiikTY4IEM-ZeE-EL6eurRyKH-RkWskCYDGbkPBq3PjOlsXhpd6GM3xadW-zvkau2oNauNYktRzTB12LdCicBtTKQ4Eveb7OBhlODQ=s2048" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://blogger.googleusercontent.com/img/a/AVvXsEiUNEQuvesTUNy0fDf6Gw21DF81AvGyNatEIzUEmY-z7Y6xv23dE9vNByzcOd3-mOit8WOBo9W1U9OTqyt8-gQDpiikTY4IEM-ZeE-EL6eurRyKH-RkWskCYDGbkPBq3PjOlsXhpd6GM3xadW-zvkau2oNauNYktRzTB12LdCicBtTKQ4Eveb7OBhlODQ=s16000" /></a></div><br /><h2 style="text-align: left;">Only as strong as your weakest member</h2><div style="text-align: justify;">I used to row for a local rowing club. I loved the training and the dedication that was involved. I loved the crew I had and I loved competing. We actually had a pretty strong boat and we were winning our amateur competitions consistently in one season. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">At the end of that season, one of the boys had to leave and so his replacement joined our crew. Frankly he wasn't any good and didn't put any effort in, outside the boat either. We lost, or didn't 'place' in any of the races in the next season, which really fucked me off.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Around 2007/8 the <a href="https://www.ufc.com" target="_blank">UFC </a>was starting to get big and being in the fitness industry, I really appreciated the type of training that was involved; strength, power, agility, flexibility, endurance. I started incorporating specific exercises and routines into my own training sessions and noticed a difference in my body. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">After one race in particular, we had a terrible performance and I finally thought fuuuuck this, "if I've got to lose, I'd rather lose because it was my fault". Not very team spirited-granted. But I started to realise, I actually liked sports I did by myself eg running, mountain biking and skiing. So I started to attend my local MMA (Mixed Martial Arts) gym, <a href="https://www.combatsportsacademy.net/schedule" target="_blank">Combat Sport Academy</a> (CSA).</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I really got into it and I would do 3-4 sessions a week of MMA. I would do mixture of classes including grappling, boxing, Muay Thai and wrestling and do my Strength & Conditioning around them... </div><div><br /></div><div style="text-align: center;"> <iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/aMa9i-6cJc4" title="YouTube video player" width="560"></iframe></div><div style="text-align: right;">Carry over of weight lifting to MMA/BJJ/Wrestling </div><h2 style="text-align: left;">1. Starting from the bottom</h2><div style="text-align: justify;">I stuck with MMA for nearly two years before I started Brazilian Jiu Jitsu (BJJ). The reason I kept putting it off, was because in MMA there was no visual representation of your ability from first glance. In BJJ, you start off as a 'white belt'-a newbie. Oh yeah, totally ego, but I was a bit younger then too. The coaches insisted that I did BJJ to help 'tighten up' my grappling game. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">It was embarrassing to line up at the back of the class as a white belt. I thought, 'I've been doing this for two years man, I'm above this'. In that first session I got thrown around like an empty tracksuit and folded like laundry. In that first lesson is where I left my ego on the mat and my journey into the BJJ world started right there...</div><div><br /></div><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/zcW5k1eiRTg" title="YouTube video player" width="560"></iframe></div><div style="text-align: center;"><br /></div><h2 style="text-align: left;">2. Consistency is key </h2><div style="text-align: justify;">Due to life commitments, (which obviously, is really annoying when circumstances stop you from doing stuff you like...if you let it😉) I've been in and out of BJJ for 10 years or so. With most things in life consistency is key. I find that BJJ really highlights this for a number reasons:</div><div><ol style="text-align: left;"><li>You lose fitness</li><li>Your skills fade</li><li>You see progress other people have made</li><li>You stay at same level ie belt colour (a marker of progress)</li></ol><div>Doing something once-a-week won't get you the results you want, or at least, it's going to take a very long time.</div></div><div><br /></div><div>Tips for consistency: </div><div><ol style="text-align: left;"><li>Book the task in your diary as if it's an appointment </li><li>Aim to make it the same slot every week </li><li>Remind yourself of why you're doing it in the first place</li><li>Just get moving, I mean physically get moving-get the blood flowing</li><li>Tell people what you're doing</li><li>Sign up for some sort of competition/challenge/deadline </li></ol></div><h2 style="text-align: left;">3. Time to man </h2><div style="text-align: justify;">Up until this year I'd been out of BJJ for about three years. I talked about joining my local club <a href="https://evolve-mma.com" target="_blank">Evolve</a>, for probably two of those years. "Yeah I'll just wait for work to settle down". "I'm not paying that sign up fee". "I'll sign up on Monday". I got so fed up of hearing myself blurt out these excuses to mate, I just said "fuck it, I'll sign up now" and I did. I did cost be quite a bit, I'll be honest, but fuuuuuuuck, why did I wait so long?</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">I absolutely love it and I've got my passion and addiction back for it again, after the first sessions back.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">One of the main reasons I've wanted to get back into BJJ, is to 'man'. For a couple of years I was feeling quite low about myself for a few reasons. I won't go too deep, but I really felt like I was missing something. A means of letting out some pent up aggression and a need to release some testosterone. I was getting plenty of sex and lifting weights regularly, but I still needed another outlet.</div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">Let me tell you this, it's a great feeling kicking and punching shit. It's even better doing to it someone and even better, doing it to someone without facing charges. Ok, there's no kicking or punching involved in BJJ, but it is a contact sport. It's still mano et mano. There's still testosterone getting thrown around as both combatants want to dominate and in a competition-win. </div><div style="text-align: justify;"><br /></div><div style="text-align: justify;">It's a completely naturally psychological and physiological need to 'man' for men. If not in a combat environment, then in work or business. Down the pub (who can drink the most). Who can make the most money, who's got the fastest-flashiest car, the better job, who's better dressed, who they've shagged. BJJ is humble path that allows you exert the need to 'man' in a productive and relatively safe way. </div><div><br /></div><div>Tips fo being 'man' on the mats:</div><div><ol style="text-align: left;"><li>Leave your ego at the door</li><li>Introduce yourself to every sparring partner and shake hands </li><li>Learn from every sparring partner, even if they've been training for less time than you</li><li>Don't try and smash everyone </li><li>If you got submitted, take it and don't be a bitch, or go hard to get 'revenege'</li></ol><div><br /></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiR87CVwSzrAbVc1-GNSBzjRZBdwbzvdpc673Od-jtwud6BcMdqRUG2L5owkW-uLJsmHEH1FYTOry9oL_Fi0_GiZByneFMhbUzI3w4Mv4VwCDnM_h9J6CWi3c24tH4AV2h4UdiT02IdEQ7DE20Yw8wjL8UcD6sxFHaq5PJYr6AUYS0iPKjwMLm39nCa2g=s2048" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1365" height="640" src="https://blogger.googleusercontent.com/img/a/AVvXsEiR87CVwSzrAbVc1-GNSBzjRZBdwbzvdpc673Od-jtwud6BcMdqRUG2L5owkW-uLJsmHEH1FYTOry9oL_Fi0_GiZByneFMhbUzI3w4Mv4VwCDnM_h9J6CWi3c24tH4AV2h4UdiT02IdEQ7DE20Yw8wjL8UcD6sxFHaq5PJYr6AUYS0iPKjwMLm39nCa2g=w426-h640" width="426" /></a></div><h2 style="text-align: left;">4. Put your money where your mouth is</h2><div>"You can talk the talk, but can you walk the walk?" As mentioned, I was going on about joining up to my local club for aaaages. I kept saying how much I need to 'man', how much I need to compete again and how much wanted to go up to the next belt, but ultimately, I wasn't committing to it. </div><div><br /></div><div>One of the main 'barriers' to signing up was the sign up fee and monthly membership-BUT! Only because of the value I was putting on it. I was in a scarcity mindset. I was afraid of/lacking commitment, ie "if I don't go, then it's going to cost X". I worked out the cost per session, depending on the number of sessions I could do, I actually found the price to be very reasonable. </div><div><br /></div><div>I also wasn't considering the most important factor for me, how I would feel from doing it. The psychological benefits from being able to have an outlet, would easily cost less than therapy 😂. Plus the other benefits of having a hobby I enjoyed. It would generally make me happier and that obviously has an impact on friends, family, clients and colleagues.</div><div><br /></div><div>Top tips for committing yourself:</div><div><ol style="text-align: left;"><li>Sign up for a challenge and put it out there, ie make it public </li><li>Do something for charity </li><li>Find an activity that has levels or progression</li><li>Find an activity that helps others</li><li>Put your money where your mouth is (without breaking the bank)</li></ol></div><h2 style="text-align: left;">5. Always learning</h2><div>Humans tend to love learning, especially something they like doing. BJJ let's me use my mind in another way, other than academically'. </div><div><br /></div><div>In every lesson there's a new technique to learn, a new position to get into, or a way to score points. Even every sparring session is deferent, as you're having apply knowledge to someone with a different set of skills//fitness/ability and weight. They actually call BJJ 'human chess', as you need to be one move ahead all the time. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhMIicOW5JvBxHxZDLMYt5jAgWBdVdwTY0MRVd8hSVBDoitYjL9cs5WWNYx0uHFKARU_RexvzpPfy_I_CTI5bHnEXm1coJU0BFqiWW2QHPp2Cb9N9QUG_BMXrkpBad4TNW5jPAMJ6xxqdx7vybcibwtgB1IvCuyk2bWE3VpQGzNYYGSpNUF1qQo_4-Rlw=s960" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="720" data-original-width="960" src="https://blogger.googleusercontent.com/img/a/AVvXsEhMIicOW5JvBxHxZDLMYt5jAgWBdVdwTY0MRVd8hSVBDoitYjL9cs5WWNYx0uHFKARU_RexvzpPfy_I_CTI5bHnEXm1coJU0BFqiWW2QHPp2Cb9N9QUG_BMXrkpBad4TNW5jPAMJ6xxqdx7vybcibwtgB1IvCuyk2bWE3VpQGzNYYGSpNUF1qQo_4-Rlw=s16000" /></a></div><div><br /></div><div>BJJ for me, has changed my life, as I find it ticks all the boxes I require physically and mentally: </div><div><ul style="text-align: left;"><li>It encompasses values and discipline</li><li>I get to network and meet people from different backgrounds and ages</li><li>I'm constantly learning and growing </li><li>I can compete</li><li>I get to 'man'</li></ul></div><div>If it wasn't for BJJ, I'd be going mad I think, especially with the current COVID situation. Even my seven year old son trains and has done for two years now. I can't wait until he's a bit older and we can roll together-what a father:son bonding session that will be. 😃</div><div><br /></div><div>Keep it real folks, Ossss</div><div><br /></div><div><br /></div><div>If you're looking for help to improve your fitness for Brazilian Jiu Jitsu, reach out and let's see if my <a href="https://y2b0rgq4qpo.typeform.com/to/cq00E288" target="_blank">Online Jitz Fitness </a>program can work out for you...</div><div><br /></div><div><br /></div><div><br /></div>
The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-12994673099597531622021-11-24T21:06:00.001-08:002021-11-24T21:11:55.217-08:00I quit and f**king hate myself for it<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhlS517SAWu5dHhK9MPqGTpeqdNtuKTbq-_ItLCwcWRQlMoy9n94mtRgD1yOkXMGZ7r3lHRQXCRPnktuVRZBLn_xLxpXeauBTToFab0BSbfyTs3bmvkcLJdH95rbsh0DU61NGWU9km73I75uGdbzdzoqMwbpkyqy3QRfDg-eyvqcbY5xhmeTapg6KriFQ=s820" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="312" data-original-width="820" src="https://blogger.googleusercontent.com/img/a/AVvXsEhlS517SAWu5dHhK9MPqGTpeqdNtuKTbq-_ItLCwcWRQlMoy9n94mtRgD1yOkXMGZ7r3lHRQXCRPnktuVRZBLn_xLxpXeauBTToFab0BSbfyTs3bmvkcLJdH95rbsh0DU61NGWU9km73I75uGdbzdzoqMwbpkyqy3QRfDg-eyvqcbY5xhmeTapg6KriFQ=s16000" /></a></div><h2 style="text-align: left;">300 mile Concept2 Triathlon</h2><div>As most of you know, I like to set myself these little ultra endurance challenges. I n the last year I’ve sat on a Concept2 rower for <a href="https://www.philsnowdencoaching.com/2020/08/my-little-24-hour-row-on-rowing-machine.html" target="_blank">24 hours</a>. Pushed and pulled my body weight (90kg) on a <a href="https://www.instagram.com/stories/highlights/17868223394164426/" target="_blank">sled for 46km</a> (a marathon distance), on a 20 metre AstroTurf track. <a href="https://www.instagram.com/stories/highlights/17979807691340324/" target="_blank">Skied 100 miles</a> (160km) on a Concept2 Ski Erg. Ran <a href="https://www.instagram.com/stories/highlights/17896169171105740/" target="_blank">across Singapore</a> (58km) wearing a 10kg weighted vest and a 7kg rucksack. </div><div><br /></div><div>My most recent challenge to set myself, was to travel 100 miles (160km) on each of the <a href="https://www.concept2.com" target="_blank">Concept2 range</a>; The Rower, Ski Erg and Bike. Combining and total distance of 300 miles or 480km.</div><div><br /></div><h2 style="text-align: left;">Unlucky for some, 13 </h2><div style="text-align: left;">After the run across Singapore, I really wasn’t happy with my performance. To be honest, I didn’t really make an effort. I didn’t train for it, I didn’t take it seriously and actually, I felt disappointed with myself. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">To make up for it and to prove to myself I hadn’t lost ‘it', (that mental edge, of able to push through), I thought “fuck it, it’s time for another challenge, and 300 miles should do it...and I’m going to do it before my 37th birthday". So with a day's notice (first mistake), I set myself up to row-ski-cycle the 300 miles…</div><div style="text-align: left;"><br /></div><div style="text-align: left;">I set off at quite a comfortable pace, around a 46-48 minute per 10km split, taking 5-7 minutes rest per 10km interval. I got to hour 7, around 70km and my back started to tighten. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">The next mistake I made, was demolishing lovely a meaty pizza a couple of hours in. I ate the same one when I pushed the prowler, so I thought it wouldn’t do me any harm-WRONG! To be honest, you don’t need to be a sports nutritionist to know, that a pizza probably isn’t the best fuel for an ultra endurance event. This time it didn’t agree with me and created a lot of bloating in my stomach. That in turn, led to a change in posture and when I rowed, put more tension/stress on the muscles along the spine. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">After popping pain killers, regular stretching and massaging at every checkpoint, after 13 hours (130km), I ‘tapped out’ and quit. Frankly, I didn’t want to continue and mess up my back, for an event that ultimately didn’t ‘mean’ anything, this was just my own challenge I’d set myself.</div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">Fuck that!</h2><div>It took me a lot to swallow my pride and stop. Obviously I’d made this challenge public and was confident/cocky I’d complete it. It played on my mind, how humiliating this would be to quit, but essentially though, I thought no one’s actually going to give a fuck. No one’s lost out and if there were to be any ‘nay sayers’, them fuck them. </div><div><br /></div><div>Ultimately I tried to convince myself I’d earned my stripes before, from the 24 hours on a rower, so I already knew I could do better. </div><div><br /></div><div>It was a big lesson for me though. In the past, in my personal life and business life, I’ve made a lot of mistakes because, I let my pride get in way and because I didn’t want to lose face. So making the conscious decision to ‘quit’ rather being forced to, was a very humbling experience.</div><div><br /></div><div>That being said, I was so pissed off with myself the next day, I told myself I’d come back and have another attempt in four weeks time. </div><div><br /></div><div>The last time I pulled out of a challenge was 7 years ago, in <a href="https://youtu.be/Knn5YinAD9A" target="_blank">The Worlds Toughest Mudder</a>, a 24 hour obstacle race in the Nevada desert. I pulled out of that race at the 22 hour mark and never forgave myself for it. This recent failure was a great reminder of how shit it feels to quit. FUCK-THAT!</div><div><br /></div><h2 style="text-align: left;">Training for 300 miles </h2><div>I obviously disrespected the challenge first time around and didn’t train specifically for it. Now I was hungry and had to take this more seriously. </div><div><br /></div><div>I didn’t go crazy, but the first thing I did was, everyday use at least one of the Concept2 range and did at least x1 10km, or 20km (on the bike) and I just rotated the equipment on alternate days. I didn’t do any more that, as I didn’t want get bored of the training, otherwise I’d be less motivated to do it.</div><div><br /></div><div>For strength training, I only incorporated pulling work and this would be my second session of the day. I included lots of isolated movements, like lat pull downs and swimmers pulls. It was also important that I added functional movements, like sled pulling using rope (as if hoisting a main sail). I also included lots of big compound pulling lifts, like power cleans, clean squats, various types of barbell squats and various types of deadlift.</div><div><br /></div><div>The next element was physio, plenty of it. Every week I had my back clicked, cracked, massaged and straightened. I didn’t my back to be an excuse again!</div><div><br /></div><h2 style="text-align: left;">Nutrition for Ultramarathons </h2><div>Leading up to the challenge, my nutrition didn’t really change. I use a company called <a href="https://fitthree.com/" target="_blank">Fitthree</a> to sort out my meals throughout the week. I was hitting around 2700-3000 calories between three meals and one snack per day.</div><div><br /></div><div>As for ‘carb loading’, I probably only increased maybe a handful more two days out.</div><div><br /></div><div>Come race day, I kept my food simple and ate roughy 350-400 calories every 3-4 hours . I knew for fucking sure, I wouldn’t be eating pizza again-silly twat! </div><div><br /></div><div>Where I could, I opted for more potatoes as my starch. I ate lean proteins like chicken breast and kept the fat to a minimum, as I didn’t want to cause extra stress on the digestive system. ie, I didn’t want to have to need a poo for as long as possible.</div><div><br /></div><div>Other ‘nutrition’ that kept me gong was jelly sweets and BCAA drinks. I also topped up my usual supplements of magnesium, multi vitamins, liver detox and creatine.</div><div><br /></div><div>Hydration wise, I aimed to drink one litre every hour. </div><div><br /></div><h2 style="text-align: left;">Race day</h2><div>One lesson I learned from the last attempt, was I started too late in the day. This meant working through two nights. This second time around I decided to start earlier, at 0700 Saturday morning, as opposed to late in the afternoon. </div><div><br /></div><div>The rower: I set off a slightly slower pace around 50 minute/10km and took full advantage of the the 10 minutes max rest allowance (as set by the monitor before timing out and resetting). </div><div><br /></div><div>I didn't really get much pain from the rower compared to last time. Don't get me wrong, I got stiff and was having to down Ibrobufen to ease the chronic pain. </div><div><br /></div><div>I finished the 100miles/160km at 15 hours 55 minutes and 50 seconds, at 22:52 Saturday evening. I took about 20 minutes to reset myself and take a shower before starting the Ski Erg… </div><div><br /></div><div><br /></div><div style="text-align: center;"> <iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/TS250dfIl-s" title="YouTube video player" width="560"></iframe> </div><div style="text-align: right;">Standard Technique for the Concept 2 Rower</div><div><br /></div><div>The Ski Erg: One of the main benefits of the Ski Erg, is that it's not necessarily a 'fixed path' movement, compared to the rower. On the rower, your feet are strapped in and you can only go back and forth, which is ultimately what causes the stiffness from 'repetitive strain' if you will. </div><div><br /></div><div>On the Ski Erg, you can change foot positions, you can change from arms straight, to arms bent pulling. You can rotate at the hips, the thoracic (middle spine) and shoulders. All changes of the biomechanics reduces continuous-repeatitive strain. Saying that, it still fucking hurt and it still took fucking ages. The hardest part though, is going through the night-man that sucks!</div><div><br /></div><div>Because I was going through the night, naturally I wouldn't normally be eating, I'd be sleeping, so I didn't have much of an appetite. Not eating means no fuel. No fuel means you don't get very far and so I slowed right down. By 0530, I was fucked. I was really holding out for daylight, so that my body clock would kick in and I would feel like I was half awake again.</div><div><br /></div><div>I finished my 200mile/320kms at 35 hours 39 minutes and 40 seconds, around 18:36 Sunday evening. 2/3, let's go...</div><div><br /></div><div><br /></div><div style="text-align: center;"> <iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/x-KMsv4hgeg" title="YouTube video player" width="560"></iframe> </div><div style="text-align: right;"><span style="text-align: left;">Standard Technique for the Concept 2 Ski Erg</span></div><div><br /></div><div>The Bike: Now, if you've never ridden a Concept2 bike before, let me tell you now, it ain't like ridding a normal bike. There's no free-wheeling and no downhill and there certainly ain't no comfort on them saddles! However, it was a massive morale boost to get on the bike, as it meant I was nearly finished, ('nearly finished', as in 'only another 7 hours-is to go, yayyyyy).</div><div><br /></div><div>In my mind was aiming for 5 hours. My intention was to go in 20km intervals, but I just wanted to get it done, so I could go home, get a curry and then go to bed. So set off at belting pace and only took a couple of minutes rest after the first interval. I wanted to get straight into the next 20km, but I was getting a hotspot on my foot, that was so distracting and uncomfortable, it became consuming. All I kept thinking about was Muhammed Ali's quote, "It's not the mountain that'll break you, it's the stone in your shoe". This was almost literally 'the stone in my shoe', so I changed shoes-sorted.</div><div><br /></div><div>Because I was hyped about being closer to the finish line, for some reason thought I was in a spin class. I whacked the music right up, blared out some banging tunes and as a result, I totally forgot about my game plan. </div><div><br /></div><div>Hyped up-high BPM music, is not good for long slow duration (for me anyway). It get's you too fired up and as result, burns me out quickly and that's exactly what happened. </div><div><br /></div><div>From the start, I was working out my pace and estimated finish time. As I started burning out, that finish time slowly started slipping away. Every minute slower on a 10 km split compounds and the end time gets further-and-further away. It's very demoralising.</div><div><br /></div><div>It's like physically trying to catch up with a loved one, on a train setting off from the platform. You're able to keep up, fingers touching, but then the train speeds up and pulls away, as you slow down and then have to stop, bent over crying out nooooo. Yeah, kinda like that., but this time your loved one is a bed.</div><div><br /></div><div><div style="text-align: center;"> <iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="290" src="https://giphy.com/embed/XxpXw2CBabDAuJUVKE" width="480"></iframe></div><p><a href="https://giphy.com/gifs/morphin-bye-leaving-johnnydepp-XxpXw2CBabDAuJUVKE">via GIPHY</a></p></div><div>Eventually I managed to finish the full 300 miles/480km, after 43 hours 37 minutes 34 seconds at 02:36 Monday morning. Thank fuck. Really didn't want to go through any of that again.</div><div><br /></div><h2 style="text-align: left;">Spirit of the Ultra Triathlon</h2><div>All throughout the challenge I wanted to stop. Believe me, I was trying to find every excuse and think of every rationale to get out of it. However, one lesson I learned from my last attempt, was that I didn’t have to my main motivator, (my son Rudy) 'present' for me. </div><div><br /></div><div>When I did my 60 hours pushing a prowler, I wrote his name on a white board, so I had a visual reminder (or anchor) of him. On my last Triathlon attempt and for my 'low performance' run across Singapore, I didn't have that. Going in this time, I used a picture he drew for me, as my motivator. Every time the 'why the fuck am I doing this?' question popped into my head, I just looked at the picture and it reminded me of why. </div><div><br /></div><div>What's your motivator/anchor? What will keep you pushing when you want to stop and give up?</div><div><br /></div><div>I mentioned before, I learned a valuable lesson about swallowing my pride and quitting on my last attempt, it felt good knowing that I was going achieve it next time around. It gave more focus and more incentive. I have to say, it was a great experience, coming back from failure. </div><div><br /></div><div>A question I get asked (and I still ask myself), is why do it in the first place? No-one challenged me. I made no money from it. I raised no money. No one was there to see me finish. The world wasn’t changed and I didn't make a difference, or add value to anyone's life. So why the fuck? </div><div><br /></div><div>It's simple for me, to prove to <i>myself </i>that I can. I did it completely for me. I now have a multitude of experience of pushing myself through physical pain, through mental doubt and coming back from failure and I did all of that out of choice. This is mental conditioning for me. <a href="https://davidgoggins.com" target="_blank">David Goggins</a> refers to this as 'calusing the mind', effectively, making yourself mentally tougher.</div><div><br /></div><div>I love this endurance stuff, it's time alone going through hardship. You ask and answer a lot of your own questions and I feel, you can learn a lot about yourself from ultra endurance events. Some might say this is another method of distraction, or procrastination; a way of avoiding something that actually needs to be done. Yeah possibly, but fuck it-why not? </div><div><br /></div><div>Keep it real guys.</div><div><br /></div><div>If you have a challenge you want to overcome, or you need to find some motivation, <a href="mailto:phil@thefatlossandperformancecoach.com" target="_blank">reach out</a> and let's have a chat.</div><div><br /></div><div><br /></div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-25806023753837140542021-03-18T00:29:00.001-07:002021-03-18T00:29:53.748-07:00My 100 mile Ultra Marathon: On the Concept2 Ski Erg<h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnBxLwPob-kuhu_mzw9CVI4olQcnkzg1sfHhuo4HK19yXuIzxJNA9lzYa_plvSttjINpceQ0uQ7Qngnzu9XeI1ZuOX_zS6xzT9IU7_MjX4fJzsZ4mskXP4UjXuyaXugFAvS2Gz5grKSyUl/s960/ski+erg+1+.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="960" data-original-width="768" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnBxLwPob-kuhu_mzw9CVI4olQcnkzg1sfHhuo4HK19yXuIzxJNA9lzYa_plvSttjINpceQ0uQ7Qngnzu9XeI1ZuOX_zS6xzT9IU7_MjX4fJzsZ4mskXP4UjXuyaXugFAvS2Gz5grKSyUl/s16000/ski+erg+1+.jpg" /></a></div><br /></h3><h3 style="text-align: left;">Why an Ultra Marathon?</h3><div><br /></div><div>Typically an ultra marathon is considered any distance over 26 miles (ie more than a convertional marathon distance). One year ago (14th March 2020) I ran the<a href="https://www.philsnowdencoaching.com/2020/02/what-is-ultra-marathon-ultra-marathon.html" target="_blank"> Borneo 100mile Ultra</a>, through the jungle and mountains. It-was-horrendous! It took me approximately 38 hours to complete, without sleep and carrying an injury (Achilles tendonitis). The weather was scorching and the terrain was unforgiving (especially in the jungle sections). </div><div><br /></div><div>On Wednesday 10th March 2021 I had felt particularly good training wise and smashed out an hour the Concept 2 <a href="https://www.concept2.com/skierg/concept2-skierg" target="_blank">Ski Erg</a>. I did over 12km, that was the longest time I'd spent on this bit of kit (the longest distance having previously been 5km) and felt I could keep going. So I did another 30 mins. </div><div><br /></div><div>I thought, 'I could do with a challenge, so I'll do 100 miles on this. Oh and this weekend is the one year anniversary of the Borneo 100 miler', so it seemed apt-although a bit last minute. That's my kind of thinking...not really thinking too much and just getting on with it.</div><div><br /></div><div>On Thursday 11th I did some testing with <a href="https://www.linkedin.com/in/stuart-bauld-msc-cscs-cissn-1b691691/" target="_blank">Stu Bauld</a>, the 'Science guy' at <a href="https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwibr47PxbbvAhUy1ZYKHf9dDCsYABABGgJ0bA&ae=2&ohost=www.google.com&cid=CAESQeD2hqbILYdODEewRHA8fQtpXovA7SSyz7DENRUbA-zWosZp9mbwiZFg5KT9rwQvXiq_nr0GZnbGX0_2Md4QYTO4&sig=AOD64_3uvnhMDQIvFVv5snZx5hvK-gZTjQ&q&adurl&ved=2ahUKEwj4-IXPxbbvAhVzxzgGHYZdDfkQ0Qx6BAgCEAE&dct=1" target="_blank">Ufit</a> Personal Training Studio. He loves a bit of sports science and was keen to test my lactate threshold and VO2 max. With the data we could look at different fineness markers and predict some outcomes. </div><div><br /></div><div>I'll hand over the next bit to my man Stu...</div><div><br /></div><h3 style="text-align: left;">Testing </h3><br />VO2max is the maximum amount of oxygen an individual can take in and use during high intensity exercise. The trend is that a higher VO2max allows an individual to produce more energy therefore perform more work. However, there are other metrics (arguably more important) that can be measured during this test to help optimise endurance performance. <br /><br />Measuring gas exchange (the amount of oxygen taken in versus the amount of carbon dioxide produced) allows us to measure how much fats and carbohydrates are being used at different exercise intensities. A RAMP test is performed to measure the total oxygen consumption at different work intensities until exhaustion. The test is initiated at a very low intensity and then increases every 60 seconds until exhaustion is reached. <br /><br />Most people only have enough stored carbohydrates in their body to supply the energy for about two hours of moderate intensity exercise. The depletion of these stores will ultimately lead to the rapid onset of fatigue. In contrast, fat can supply almost twice as much energy as carbohydrate or protein (9 calories per gram versus 4 calories per gram for carbohydrate and protein) therefore can supply energy for hours and hours as the body has an almost unlimited fat storage capacity. Consequently, it makes sense that when embarking on an ultra-endurance event, maximising the use of fat stores and minimising the use of carbohydrate stores would be an optimal strategy. <br /><br />The graph below shows the crossover point from Phil’s VO2max test which reflects the intensity at which the body transitions from predominantly fat usage to more carbohydrates. This means that exercise intensity above this point is too high for fat to be the main supplier of energy. The crossover point occurs at 155W which means that when working at an intensity above this point, carbohydrate stores will begin to reduce at a much faster rate which could lead to the early onset of fatigue. Therefore, it was advised that for the duration of this challenge exercise intensity remained below the power output of 155W.<div><br /><div><span face="-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif" style="background-color: white; caret-color: rgb(38, 38, 38); color: #262626; font-size: 14px;"></span><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_lkqR-LnZNPpfK-ZTWC3OJuhdYnpcaF_XOR_31YWNmV-ZLnRnTEHnh-6e3kCELwdu9c7ErvMx2vlt9bKplrmrM0AOzhllsQW0PZ3FNPt4O71v0EcACK-gAn4gqr5gx6LUxF8VS5BPC-W/s947/Screenshot+2021-03-18+at+13.22.11.png" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="251" data-original-width="947" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgo_lkqR-LnZNPpfK-ZTWC3OJuhdYnpcaF_XOR_31YWNmV-ZLnRnTEHnh-6e3kCELwdu9c7ErvMx2vlt9bKplrmrM0AOzhllsQW0PZ3FNPt4O71v0EcACK-gAn4gqr5gx6LUxF8VS5BPC-W/s16000/Screenshot+2021-03-18+at+13.22.11.png" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="font-family: Helvetica; font-stretch: normal; line-height: normal; margin: 0px;"><span style="font-size: x-small;"><b>Fig.1 Graph shows the carbohydrate (light green line) and fat use (dark green line) at different working intensities (purple step) during a RAMP VO</b><span style="font-stretch: normal; line-height: normal;"><b><sup>2</sup></b></span><b>max test on a SkiErg.</b></span></p></td></tr></tbody></table></div><div><span face="-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif" style="background-color: white; caret-color: rgb(38, 38, 38); color: #262626; font-size: 14px;"><span style="caret-color: rgb(0, 0, 0); color: black; font-size: medium;"><br /></span></span></div>Breath analysis is the most accurate/accessible method of determining how many calories you expend during exercise. The rationale behind this is that virtually every bioenergetic process in the body is oxygen dependent. As previously mentioned, from calculating the amount of carbon dioxide produced relative to the amount of oxygen consumed we can establish the contribution of fat and carbohydrate to total energy metabolism. This then allows us to verify the total number of calories being used at each working intensity. The graph below shows the metabolic cost from Phil’s SkiErg VO2max test at each power output. <br /><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW16HNOUK-8KNtzLxTtz0p8zQ4esW0_zD_dYUV1fU1hyMat8AEvXmL_-VuYdTTnPCyIzHZbpXUyRCrddzWm7ObgShyphenhyphen64ojK6Or5hlIcBfOylnQ0U2dvDL-96vWRZYV1MRwhmHHnLbWGUSi/s954/Screenshot+2021-03-18+at+13.22.24.png" imageanchor="1" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="407" data-original-width="954" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhW16HNOUK-8KNtzLxTtz0p8zQ4esW0_zD_dYUV1fU1hyMat8AEvXmL_-VuYdTTnPCyIzHZbpXUyRCrddzWm7ObgShyphenhyphen64ojK6Or5hlIcBfOylnQ0U2dvDL-96vWRZYV1MRwhmHHnLbWGUSi/s16000/Screenshot+2021-03-18+at+13.22.24.png" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><p style="font-family: Helvetica; font-stretch: normal; line-height: normal; margin: 0px;"><b><span style="font-size: x-small;">Fig.2 Graph shows the total calories per minute expended at each working intensity. This is further divided into the amount of calories supplied from fat and carbohydrate.</span></b></p></td></tr></tbody></table></div><br />This information could then be used to advise on re-fuelling strategies in order to prevent the onset of fatigue. For example: <br /><br /><ul style="text-align: left;"><li>The energetic cost at 124W is 12.6kcal/min. </li><li>One hour would result in 756kcal expended; </li><li>With a contribution of 600kcal (66.6g) from fat and 156kcal (39g) from carbohydrate. </li></ul><br />Additionally, identifying the intensity at which fat is maximally being used can also help inform on pacing strategies for the actual event; therefore ensuring that as much carbohydrate is spared as possible with the majority of energy being supplied from the limitless fat stores. <br /><br />The availability of this information is not only useful for endurance performance, but can also allow us to take a much more informed approach when working with weight loss clients. For example weight loss is driven by energy balance; whereby an individual must expend more calories than they consume leading to a calorie deficit. Having this data on an individuals’ physiology means that we accurately know how many calories they expend during different exercise intensities which can then allow a highly individualised program to be assembled that can optimise their weight loss goals. <br /><div><span face="-apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif" style="background-color: white; caret-color: rgb(38, 38, 38); color: #262626; font-size: 14px;"><br /></span></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbeGEWPz4D5gYIVZei73SGU6OqNvWbhtJUxJwvM9lvnwukkTssr5OW8UNhm8qghWSRpqlLyI60mYq5yve-MBiD8a4i2qidDVeRwT9PQlStOGmhWtqHN-RBtqNX7wkp0o8iP7QFeSsgLjo-/s3648/IMG_20210311_124334.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3648" data-original-width="2736" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbeGEWPz4D5gYIVZei73SGU6OqNvWbhtJUxJwvM9lvnwukkTssr5OW8UNhm8qghWSRpqlLyI60mYq5yve-MBiD8a4i2qidDVeRwT9PQlStOGmhWtqHN-RBtqNX7wkp0o8iP7QFeSsgLjo-/s16000/IMG_20210311_124334.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h3 style="text-align: left;">'Race day'</h3><div><br /></div><div>I had already had clients booked in on Saturday morning of 13th, so was I already committed to work until 1430 in the afternoon. But it was still a good start time, as the gym would be quiet and I and like that to get into 'the zone'. I set up my make shift kitchen (microwave oven) downstairs, so I wouldn't take up valuable rest time going up and down stairs to the staff room, to cook food. I also taped up the areas I thought were going to need it and got nutrition supplies close to hand.</div><div><br /></div><div>Nutritionally, I learned a valuable lesson from the Borneo Ultra and the 60 hour prowler push I did in December. You can't beat real food. In Borneo, on the first day I was downing all sorts of artificial nutrition crap, trail wind, gels and sweats. It fucked with my performance and I felt shite. </div><div>As soon as I swapped that out for proper food at the rest stations, like fruit, noodles, rice coffee and even biscuits, my performance on the second day improved noticeably, even though it should've decreased relative to the fatigue.</div><div><br /></div><div>On the prowler push I noticed the same. Although I was eating 'real' food from the start, from <a href="https://fitthree.com" target="_blank">Fitthree</a>, on the first day I was still eating crap in-between. As soon as I stopped that, digestively and performance wise, I noticed an improvement. So off the back of that, I only ate proper food throughout the Ski. </div><div><br /></div><div>At 1430 I set off. I predicted a total completion time of 20 hours, so started pacing myself for 10km per hour. I couldn't keep to the Wattage recommended, but stuck around 91-95Watts (up until around midnight). I also set up the monitor to hourly intervals i.e. 1 hour on and up to 10 minutes off for rest. </div><div><br /></div><div>To be honest and quite surprisingly, it was all going pretty well. I managed to maintain and average 11km+/per hour pace up until midnight, without any pain or niggels, just muscle fatigue. </div><div><br /></div><div>From 0100ish, I started to slow down. I went down to around 10km/hr and in the dark hours of the 'graveyard' shift (0300 onwards) is slowed right down. Some hours I was just under 10km/hr and each pull felt like immense effort. </div><div><br /></div><div>It's at 0400, when the mind starts to fuck with you and you start asking yourself 'why am I doing this' and 'just fucking stop'. 'You're not doing this for anyone, or anything. Just stop before you get injured'. To the rational mind that makes complete sense. I wasn't going to let anyone down, if I didn't finish. I wasn't committed to anything. I wasn't going to lose money. Not that many people knew I was doing it, so I had nothing to prove. So why the fuck continue?</div><div><br /></div><div>The only reason I could tell you was, I was doing this for myself. I would know that I quit. I would let myself down and the thought of telling my son I quit something, just doesn't 'sit with me'.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QLircLXb9-dpRTs71DELza1G4KJy8ABrXx1jLSmeMqu3ax1lXmh8K-9-VleCClPvDPHIQFq9NedqLFkqZ6qCGxF-y1v8kkRvB0MQDaOtLaMKhvf0SNIiKzjxM5DDkLW3Idh-hBlqLdRI/s982/Screenshot+2021-03-18+at+13.22.50.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="498" data-original-width="982" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9QLircLXb9-dpRTs71DELza1G4KJy8ABrXx1jLSmeMqu3ax1lXmh8K-9-VleCClPvDPHIQFq9NedqLFkqZ6qCGxF-y1v8kkRvB0MQDaOtLaMKhvf0SNIiKzjxM5DDkLW3Idh-hBlqLdRI/s16000/Screenshot+2021-03-18+at+13.22.50.png" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h3 style="text-align: left;">All done and dusted </h3><div><br /></div><div>This wasn't the hardest physical challenge I've ever done. I've run a 250km Ultra Marathon through the Arctic on two shins with stress fractures in -27℃, which was excruciating pain. I'd ridden 12 hours on a Watt bike which felt like my quads were being shredded with a rusty rake. I'd ran 100 miles without sleep, through a jungle, in 33℃+ temperatures. Rowed for 24 hours and pushed a 90kg sled for 26 miles over 60 hours. Basically, I've been through a bit of shit to prepare me for this, so I found this 'relatively easy' in comparison. </div><div><br /></div><div>I finished the the challenge in 17 hours 32 sec (15 hours total Ski time) and a complete distance of 163km (the way the monitor worked, I had finish on a full hour). My shoulders were fucked, but that was about it. I was surprised I had no real injuries, I was expecting <a href="https://www.webmd.com/a-to-z-guides/rhabdomyolysis-symptoms-causes-treatments" target="_blank">Rhabdomyolysis </a>(Rhabdo), but all good. I have to be honest though, I was fatigued for two days after and needed lots of naps in the afternoons to catch up on sleep and rest the nervous system. </div><h3 style="text-align: left;"><br /></h3><h3 style="text-align: left;">What makes a 'Ultra Athlete'? </h3><div style="text-align: left;"><br /></div><div style="text-align: left;">The argument I present is, I've run, rode, skied, rowed and pushed a sled for hours and distances over the conventional marathon distance. So does that make me a 'Ultra Athlete', compared to say a 'Ultra athlete' who just runs, or an 'Ultra athlete' that just cycles etc? </div><div><br /></div><div>Loved to know what you think? </div><div><br /></div><div><div>You can follow the stories on my Instagram handle <a href="https://www.instagram.com/stories/highlights/17979807691340324/" target="_blank">here</a>. For more information on booking in for some sports testing, speak to Stu Bauld on <a href="https://www.linkedin.com/in/stuart-bauld-msc-cscs-cissn-1b691691/" target="_blank">LinkedIn</a>.</div><div><br /></div><div>Keep it real folks </div><div><br /></div><div>Phil</div><div>The Fat Loss & Performance Coach</div><div><br /></div><div><br /></div><div><br /></div><div><br /></div></div></div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-47277392801205393332020-10-25T06:23:00.001-07:002020-10-25T06:23:33.918-07:00How to stop procrastination taking control <p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRS4IPqDgAPi00KhAQnc2UuhghU4JUm5vp7FgebWz5GnzjPd3BQoKQdz6EotPPA_Ul2RiHiXkMe8OnAkgdyCgJfBbmu0EOgK1KLQwr-5RLcud7rvT2E31JkLBdkUVhgVwrfQNTg_eMaGk_/s2048/procrastination+2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1365" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRS4IPqDgAPi00KhAQnc2UuhghU4JUm5vp7FgebWz5GnzjPd3BQoKQdz6EotPPA_Ul2RiHiXkMe8OnAkgdyCgJfBbmu0EOgK1KLQwr-5RLcud7rvT2E31JkLBdkUVhgVwrfQNTg_eMaGk_/s16000/procrastination+2.jpg" /></a></div><h2 style="text-align: left;"><br /></h2><h2 style="text-align: left;">Procrastination is a motherfucka</h2><div>Procrastination is simply a mechanism we all use to swerve doing something that we particularly don't want to do. It's not always a bad thing either, but sometimes it can very harmful. </div><div><br /></div><div>There are different types of procrastinator and many of them can come from our unconscious drivers based on:</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTihQOYEWPrRmBVaPR4vxmRF8mFGkZyLRgUKMdgJYS3OyPDOGz5rZFAgwPKe_l-YhLaZ58FTui6lIMYkegkAb_cbnwj-vC89gOrLavU9FwJiqUS6I-lM6OBjBsEi9uZNdTIHXbBA5f_JyN/s560/genes.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTihQOYEWPrRmBVaPR4vxmRF8mFGkZyLRgUKMdgJYS3OyPDOGz5rZFAgwPKe_l-YhLaZ58FTui6lIMYkegkAb_cbnwj-vC89gOrLavU9FwJiqUS6I-lM6OBjBsEi9uZNdTIHXbBA5f_JyN/w640-h360/genes.png" width="640" /></a></div><h2 style="text-align: left;">Our Genes </h2><div>Although procrastination isn't genetically passed down from our parents, our Central Nervous System (CNS) does effect decision making based on our safety and survival. The sympathetic nervous system is the autonomic part of the brain that reacts to danger. You may have heard of 'flight or flee', well in terms of modern procrastination or 'danger', it can be described as 'skive to survive'. </div><div><br /></div><h4 style="text-align: left;">The 'avoider' - <span style="font-weight: normal;">will tend to do exactly that, avoid 'danger'. Avoiders will stay away from confrontation, pain looking silly and an uncertain outcome.</span></h4><div><span style="font-weight: normal;"><br /></span></div><h4 style="text-align: left;">The 'freezer' - <span style="font-weight: normal;">will not necessary 'actively' avoid a given task, their natural response is just to stop, stand still and take no action. Think of a deer in headlights.</span></h4><div><span style="font-weight: normal;"><br /></span></div><h4 style="text-align: left;">Unmotivated - <span style="font-weight: normal;">Individuals that are not INtrinsically motivated (based on experiences and environment) just won't do it. They need to be EXtriniscally motivated, until that happens unmotivated people can be coined as lazy or idle.</span></h4><div><br /></div><div><h2 style="text-align: left;">Life Experiences </h2><h4 style="text-align: left;">The Rebel</h4><div>Imagine being repeatedly told you or must do 'this or that' from a person of influence. Over a long period of time, the inner rebel will stick their fingers up and completely avoid the circumstance. Now, at those veggies, or else!</div><div><div class="separator" style="clear: both; text-align: center;"><br /></div>Conversely, if someone's repeatedly been told 'no' or, 'you can't do...' over a long time, that's going to damage someone's self esteem. The individual won't have the belief or capability in themselves to achieve something and will tend to wait until they're given permission or told to do something.</div><h4 style="text-align: left;"><br /></h4><h4 style="text-align: left;">The Perfectionist</h4><div style="text-align: left;">Will wait and wait and wait until the time is right. Perfectionism is another away of avoiding pain/disappointment/rejection. Things are always changing and evolving, so something is never going to be perfect, or if it is, it's only for a short period of time, so why wait.</div><h4 style="text-align: left;"><br /></h4><h4 style="text-align: left;">Arousal or Thrill Seekers </h4><div>Are actually procrastinators. They have to wait until the very last moment to get something done and will get a kick from waiting to until the stress/pressure is so much before participating. The dopamine hit that comes from the excitement becomes and addictive and has a link to drug, gambling and sex addiction.</div><div><br /></div><h2 style="text-align: left;">Context</h2><h4 style="text-align: left;">Addicts - <span style="font-weight: normal;">Are people who are too busy doing something that they're already addicted to, to do the said thing they need to do. It could come in the form of gaming, social media-ing or socialising etc. They're just busy doing other stuff that's more important.</span></h4><div><span style="font-weight: normal;"><br /></span></div><h4 style="text-align: left;">Equalisers - <span style="font-weight: normal;">Are people that just don't know how to prioritise, so they spend all of their time jumping from one thing to the next and never quite accomplishing the main 'thing'.</span></h4><h1 style="text-align: left;"><br /></h1><h1 style="text-align: left;">Will Power </h1><div><br /></div><div>Procrastination tends to come with the stigma of being lazy, as nothing productive is happening. However that's just a myth, as everyone has 'will power'. If you didn't have will power, you wouldn't get out of bed in the morning. </div><div><br /></div><div>Below the illustrations demonstrates how <i>temptation</i> actually has an impact on procrastination: </div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA77eUtaKRzoLmtaU3gTR95XXhznreA5cRE0ZRVW9BHYsogK72Ht3p0XP-Nneg_6VcMh1cXdxIMlAj8-4KJMkltIJLK0mU2iH7j4UVqqljzWh9wBVeEv2PDOvtJvLfrZvNemcAYFDz8uQ_/s560/will+power.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="315" data-original-width="560" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjA77eUtaKRzoLmtaU3gTR95XXhznreA5cRE0ZRVW9BHYsogK72Ht3p0XP-Nneg_6VcMh1cXdxIMlAj8-4KJMkltIJLK0mU2iH7j4UVqqljzWh9wBVeEv2PDOvtJvLfrZvNemcAYFDz8uQ_/s16000/will+power.png" /></a></div><br /><br /></div><div class="separator" style="clear: both; text-align: center;"><div style="text-align: left;">The main problem that comes from procrastination is stress and over long period of time, can have a massive impact on our:</div><div style="text-align: left;"><ul><li>Emotions</li><li>Work</li><li>Productivity </li><li>Relationships</li><li>Gut health </li><li>Physical well being </li></ul><div>...and ultimately getting anything done and missing out on opportunities.</div><div><br /></div><h3 style="text-align: left;">Happy hormones = Happy habits!</h3><div><br /></div><div>Dopamine (our happy hormone) makes us feel good and when connect with a new habit, will make us more likely to adhere to it. The more we can associate dopamine strategies with tasks, the more faster and more likely we are to get them done.</div><h4 style="text-align: left;"><br /></h4><h4 style="text-align: left;">Visualise </h4><div>Visualising has repeatedly been proven by high performers to be successful tool for achieving desired outcomes. When visualising aim to make the image as vivid as possible. Include sounds, smells and sensations as much as possible and obviously, visualise having accomplished said task. </div><h4 style="text-align: left;"><br /></h4><h4 style="text-align: left;">Gamify </h4><div>The reason why gaming is so addictive is because of the dopamine hit from achieving the next level, beating the boss, collecting points etc keep us going. Think about how you can gamify your take to make it more fun and what will be your 'reward'?</div><div><br /></div><h4 style="text-align: left;">Look on the bright side </h4><div>Look, no-one likes doing shit they don't want to do, but hey, it could be a lot worse. Going to the gym sucks, but it's only an hour and once it's done and out of the way and you can crack on with the rest of the day and as an extra bonus, you're one step closer to your health goal.</div><div><br /></div><h4 style="text-align: left;">Love/hate bundle </h4><div>If you really do hate going to the gym, mix it with something you do like. For example, the only opportunity you may have to listen to thrash metal, might be when you've got a set of head phones in and by yourself (understandibly). Take training in the gym, listening to your tunes as that opportunity.</div><div><br /></div><div><div style="text-align: center;"><iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="354" src="https://giphy.com/embed/VXNGLp5fqj8go" width="480"></iframe></div><p><a href="https://giphy.com/gifs/rock-n-roll-punk-VXNGLp5fqj8go">via GIPHY</a></p></div><h4 style="text-align: left;">Lists </h4><div>Break down the task you're putting off into some achievable chunks and write them down. With that list, complete each 'little job' one-by-one. Each tick is a small win and even the little wins release dopamine.</div><div><br /></div><h2 style="text-align: left;">Contextual strategies </h2><div>Change your environment to give yourself a boot up the butt.</div><div><br /></div><h4 style="text-align: left;">Quality of social environment</h4><div>Have a look at the people around you, are they helping, or hindering you? </div><div><br /></div><h4 style="text-align: left;">Team up </h4><div>Join like minded people who are also experiencing difficulty. There's no great bond than teamwork and sharing the struggle together.</div><div><br /></div><h4 style="text-align: left;">Take away temptation </h4><div>It goes without saying, if you didn't have biscuits in the biscuit tin, you can't them. Get rid of the biscuits, or don't buy them in the first place, If need-be, avoid the biscuit shop. Catch my drift?</div><div><br /></div><h4 style="text-align: left;">Buddy up/find an expert </h4><div>If you don't where to start and that's holding you back, find an expert who knows how to do what you don't. Maybe you just need accountability, a coach or mentor in that particular field can help with that and keep you on track.</div><div><br /></div><div><div style="text-align: center;"><iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="294" src="https://giphy.com/embed/HYmi2suykmaNG" width="480"></iframe></div><p><a href="https://giphy.com/gifs/thelma-and-louise-HYmi2suykmaNG">via GIPHY</a></p></div><h4 style="text-align: left;">Bore yourself into doing the task</h4><div>Hate the gym do ya? Well how's taking the missus shopping? Nuf said, now get your arse down the gym!</div><div><br /></div><h2 style="text-align: left;">Brain hacks </h2><div>Sometimes it just takes a bit of neuro re-wiring to get started. Instead of saying "I've got to go to the gym", change it to "I <i>get </i>to go the gym". Reframe your language and avoid 'lame-cop out' words like:</div><div><ul style="text-align: left;"><li>Try </li><li>Can't</li><li>Hopefully </li><li>Maybe </li><li>But (unless used after a negative ie "I hate training, but at least it keeps me fit")</li><li>Attempt </li><li>I'm busy </li></ul><h4 style="text-align: left;"><br /></h4><h4 style="text-align: left;">Focus no the big picture</h4><div>Yes it may all suck now but, when you're on holiday having a great time with your top off, drinking cocktails by the pool, then it'll all be worth it.</div></div><div><br /></div><h4 style="text-align: left;">Just let it happen. </h4><div>Other times you may need to chill and let things happen when you're relaxed. Ultimately we all procrastinate, but if it's dragging out too long and it's causing stress, then we need to address it.</div><div><br /></div><div>Keep it real folks </div><div><br /></div><div>Phil </div></div></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div><br /></div><div>If you've been putting off gym and need some accountability for your weight loss, stop procrastinating, get in touch and let's get amongst it!</div><p></p></div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com1tag:blogger.com,1999:blog-7262881142610575408.post-70100425641399639582020-09-10T07:59:00.013-07:002020-09-10T17:19:11.794-07:0020 Life Lessons I Learned from the Army, on my 20th Anniversary<p> </p><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj54YYwA3Cq_PTSgpZmiR0_ORSWUHbT8GOQ88MwCwwx0H0Z3jMp9NsdqTV_-46ebXy6iojHkeD6nMQFajVurMCf-GNvgEeES3q2jftJUJjc9XGhrHzD5xqyKzyIIF3ZFjiJCIYm3U11OpqR/s1080/IMG_20191128_092337_510.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="727" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj54YYwA3Cq_PTSgpZmiR0_ORSWUHbT8GOQ88MwCwwx0H0Z3jMp9NsdqTV_-46ebXy6iojHkeD6nMQFajVurMCf-GNvgEeES3q2jftJUJjc9XGhrHzD5xqyKzyIIF3ZFjiJCIYm3U11OpqR/s640/IMG_20191128_092337_510.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><br /><h2 style="text-align: left;">The 20 Year Anniversary </h2><div>11th September 2000 was the day 50 odd kids from across the United Kingdom joined Her Majesty's Army. I had just turned 16 three weeks before and I was overweight, naive and didn't have a fucking clue what I was in for.</div><div><br /></div><div>I remember the defining reason I decided to join in the end, was because on weekend selection course, one of the training staff came in to the room ripped-as-fuck and I was like "I want that!". Yup, as innocent as that.</div><div><br /></div><div>If I could live my life again, it would be back in those first 28 weeks of basic training. It was probably the best time of my life (so far), not because it was easy by any means-it was fucking hard, but, it was just so simple.</div><div><br /></div><div><ul style="text-align: left;"><li>Do as your told, on time</li><li>Look clean and pressed (ironed) in what we give you to wear</li><li>Run over there - do press up here</li><li>Go to bed when we say </li><li>Get up when you're told </li><li>Easy (shit) money </li><li>Free food and free accommodation</li></ul>Life-was-sweet. </div><div><br /></div><div>I was in intake 00C ('C' being 'Charlie'), Carlisle Company, Blenheim Platoon. This was the first time I'd been exposed to other people from other parts of the country. I could barely understand what the 'northerners' were saying and the 'jocks', I didn't stand a chance. I was the only South-East boy in the platoon, so used to get taken the piss out of for my 'Eastenders accent'. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><img border="0" data-original-height="1688" data-original-width="1047" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuEpa9xZU-f2GVbTzchyjowuB6K_qKegvtzaYeqNxtMVb-kiYSlqyOCZbT4SGMnmSy_pdzt4IoxA974AxT7bAoOHVmkOowIPM_4rZyzmeRGdw3u7A9pzZptuXIibnQ4Nlm16kNwogoDFkw/s640/received_1194210837635591-01.jpeg" style="margin-left: auto; margin-right: auto;" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><i><br />Just before 'passing out', after 28 weeks of basic training<br /></i><br /></td></tr></tbody></table><div>For various reasons I decided to leave after six years, (I'll put it down to immaturity). In my last two years, I thought at the time it was a load of shit, but looking back, I had an awesome crack, with some fantastic blokes and I even learned a few things.</div><div><br /></div><div>Being all nostalgic and that now, I thought I'd give you my top 20 lessons I learned, to mark the 20th anniversary of me signing on the dotted line and becoming a soldier of the British Army...</div><div class="separator" style="clear: both; text-align: center;"><br /></div><h2 style="text-align: left;">20 lessons I learned for life from the Army</h2><h4 style="text-align: left;">1. 'Can't means won't, won't mean headlock'</h4><div style="text-align: left;">I now associate the word 'can't' as an excuse and hate being told something 'can't' be done. Find a way - there are always more options than obstacles. </div><div style="text-align: left;"><br /></div><h4 style="text-align: left;">2. 'Sight alignment and sight picture must be correct'</h4><div style="text-align: left;">This comes from the 'marksmanship principles' for shooting a target. This now reminds me of goal setting and how your 'why' behind achieving your goals need to be align with your values and the outcome you want to achieve. If you want a six pack for instance, getting pissed every night doesn't align with your goal.</div><div style="text-align: left;"><br /></div><h4 style="text-align: left;">3. 5 minutes before the 5 minutes</h4><div>Always be 5 minutes early, so there be 5 minutes before the already expected 5 minutes before, or you'll be late. Get that?<br /></div><div><br /></div><h4 style="text-align: left;">4. Block out the screaming</h4><div>When someone is literally forehead-to-forehead screaming in your face what a cunt you are and you can't do anything about but stand still, it gives you discipline to cut out the noise and compose yourself. In the real world, don't worry about what other people are 'screaming', keep calm and control your emotions.<br /></div><div><br /></div><h4 style="text-align: left;">5. 'Pockets today, pouches tomorrow' </h4><div>Meaning, if you neglect to do up your buttons on your uniform in camp, it'll set bad habits to do up your ammo pouches. If you're running and rolling around when shit goes south and everything falls out of your pouches in battle, you are fucked. Keep on top of the basics.<br /></div><div><br /></div><h4 style="text-align: left;">6. 'Don't be a Jack Cunt' </h4><div>Coming from 'jack the lad', ie don't be a dick, share and work as a team.<br /></div><div><br /></div><h4 style="text-align: left;">7. Beer equals entertainment </h4><div>Drinking alcohol with anyone, for me is the best time to bond. It's when everyone is loose and reveals their true self. I'll always go for a drink to meet new people and get know people I work with.<br /></div><div><br /></div><div><h4 style="text-align: left;">8. 'On the bus, off the bus' </h4><div style="text-align: left;">Basically, it hasn't happened until it's happened. We'd literally get on a bus to move, to only to get told to get off again minutes later. Do not take it for granted that you've done 'that' deal until you physically have the money, or the signature.</div><div style="text-align: left;"><br /></div><h4 style="text-align: left;">9. Hurry up and wait</h4></div><div>This is a sarcastic quip about how everything is urgent, but actually it's not. Don't sweat the small stuff.</div><div><br /></div><h4 style="text-align: left;">10. A good soldier sleeps when he can</h4><div>Because you never know when you're next going to be able to. A great example of this is the recent lockdown. You can't do much about it, so take advantage of the downtime and develop yourself, rest when you can.</div><div><br /></div><h4 style="text-align: left;">11. 'Snakes with tits' </h4><div>Women.</div><div>
<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="480" src="https://giphy.com/embed/3ov9kaVYEtoRNGFhy8" width="690"></iframe><p><a href="https://giphy.com/gifs/Bounce-TV-comedy-bounce-3ov9kaVYEtoRNGFhy8">via GIPHY</a></p></div><h4 style="text-align: left;">12. 'Beg-steel-borrow, adapt and overcome'</h4><div>Do whatever it takes to do the job and use all the resources you have.</div><div><br /></div><h4 style="text-align: left;">13. 'Righty tighty, lefty loosey' </h4><div>How to tighten/loosen bolts and screws. I don't know, it just always stuck with me.<br /></div><h4 style="text-align: left;"><br /></h4><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><img border="0" data-original-height="1512" data-original-width="1512" height="500" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFxOpJxgRp81cGTvV3j2QhzkoU_lih0yBH_tS2IcWArW1ATUOoYtJKz5rGpd75ls8HsPWAi-3acDPAkxFx8Xoc4PRY1SMaZwfccc6D22vZi-0wDE5dfnfMfs0rSiHbA0OicAfz-5siFiRT/w500-h500/snowy+blues+.jpg" style="font-weight: normal; margin-left: auto; margin-right: auto;" width="500" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /><i>Best man a my pals 'Bungle's' wedding </i></td></tr></tbody></table><h4 style="text-align: left;">14. 'The first port of call is the section commander'</h4><div>I had to crawl on my belt buckle in the mud, shouting out "the first port of call is the section commander", for an hour while all my buddies watched. I fucked up because I went straight to the boss to ask a trivial question. The chain of command is there for a reason!<br /></div><div><br /></div><h4 style="text-align: left;">15. Don't ask 'bone' questions </h4><div>Don't be the dickhead that asks for an obvious answer to a question (especially when everyone is wanting to get home, you know, 'that' guy). Shut up and think first!<br /></div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisRmx3rkg5NSwpS_EYVHWCuqVRH9YnOhJ4lHQFpiKMnpvYAj1sL8kgA-GYxBisoDe_C3v511dSG6itUbCvE2mXkYGKx92FhK6KxQFw5aE1bCKIU9htJXIcbWz2vPGW9l1YtTYYx0YtRB2Z/s452/09D4A624-69EA-48AF-B189-6DECE1B7BD0E_1_105_c.jpeg" style="font-weight: normal; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="452" data-original-width="452" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisRmx3rkg5NSwpS_EYVHWCuqVRH9YnOhJ4lHQFpiKMnpvYAj1sL8kgA-GYxBisoDe_C3v511dSG6itUbCvE2mXkYGKx92FhK6KxQFw5aE1bCKIU9htJXIcbWz2vPGW9l1YtTYYx0YtRB2Z/s0/09D4A624-69EA-48AF-B189-6DECE1B7BD0E_1_105_c.jpeg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /><i>Afghanistan 2005/06<br /></i></td></tr></tbody></table><h4 style="text-align: left;">16. "ZIG-ZAG, ZIG ZAG. KEEP LOW!"</h4><div>Our training instructor used to scream this at us (with good reason). If you don't want to be an easy target- keep moving. I apply this to business and personal growth, always keep moving and unpredictable-never stay static. </div><div><br /></div><h4 style="text-align: left;">17. "Sympathy is between shit and syphilis in the dictionary" </h4><div>Only the closest-of-close people care about your problems, no one else gives a shit. Everyone's got stuff to be cracking on with. Sorry but true.</div><div><br /></div><h4 style="text-align: left;">18. 'Get amongst it'</h4><div> Just get it done and sharpish! What are you waiting for?</div><div><br /></div><h4 style="text-align: left;">19. No matter how shit it gets, have a laugh</h4><div style="text-align: left;">When I got sent to Iraq, our location was hit with a missile. By the time I got to cover, there was literally no space in the bunker. Me and another lad had to sit under the angled side of a skip, one meter outside of the bunker and wait for the next missile to hit. We were just amused at the situation and couldn't stop laughing, that we going to potentially going to die under an empty skip.</div><div style="text-align: left;"><br /></div><h4 style="text-align: left;">20. You will get better with age </h4><div>Nuff said.</div><div><ol><table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em;"><tbody><tr><td class="tr-caption" style="text-align: left;"><br /></td></tr></tbody></table></ol></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><img border="0" data-original-height="1284" data-original-width="850" height="641" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdYO7QfHcS8BW67ZJuheEiZipNrXBMiDUtNasmu9tTFZPa1r-s6dbhyphenhyphen3fQq9OpKNzrHWBAcJdPsl-SbCJgHKrz_rPtmYqZ7hKA1Rj8xsu5dX2Fb-3mLwZ54GGOeEZGVlG5XLh36UPkVhFp/w426-h641/IMG_20200508_170634.jpg" style="text-align: left;" width="426" /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><i>Getting ready for a room inspection-what a mean warrior!</i></div><div class="separator" style="clear: both; text-align: center;"><br /></div><p>I'd like to give a massive shout out to all the boys I joined up with, a few of them (you) are still in and grafting. Hang in there fellas, it's only two more years until your pension. </p><p>I'd also like to pay my respect to boys and girls that I served with and those I haven't, that have made the ultimate sacrifice for Queen & Country. </p><p>Keep it real folks and Arte et Marte, super REME.</p><p>Snowbitch out</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br />The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-67226795760900058552020-08-30T06:58:00.000-07:002020-08-30T06:58:59.786-07:00My little 24 hour row (on the rowing machine)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifvak55NKbLbkHUL-_guOQQXlbBP1YL2VUOm-_tkghupQMHCcsMxwosyuGtza5f0-yUhFF_3rO6EdX2RHu7KKsq54pjjQZpVFQsfyJJ5qolt0OJEKu6Rt2EZ_n0Uu1WVmC1aHTKRTYdIat/s2048/24+hour+row.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2045" data-original-width="2048" height="799" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifvak55NKbLbkHUL-_guOQQXlbBP1YL2VUOm-_tkghupQMHCcsMxwosyuGtza5f0-yUhFF_3rO6EdX2RHu7KKsq54pjjQZpVFQsfyJJ5qolt0OJEKu6Rt2EZ_n0Uu1WVmC1aHTKRTYdIat/w800-h799/24+hour+row.jpg" width="800" /></a></div><h2 style="text-align: left;"><br /></h2><h2 style="text-align: left;">Why row for 24 hours?</h2><p style="text-align: left;">Just fancied it. It's been a 'itch I've wanted to scratch' for ages, so I thought fuck it, do something about it. If you've come across any of my stuff before, you know I like to set myself these challenges (24 hour obstacle race, running across the Artic, 100m bike rides, 12 hours on a Watt bike, 100 mile Ultra marathon through the jungle) and most of the time without too much physical training beforehand. I'm a rebel without a cause like that. </p><p style="text-align: left;">One of my life's ultimate goals is the take part in the Talker Whiskey Challenge, a 5000km (3000 mile) race across the Atlantic in a rowing boat. Now I'm pretty far off of that, but I will do it if kills me (quite possible), so in the intrim I thought I'd a have a go at the rowing machine.</p><p style="text-align: left;">With the whole covid19 global situation going on a the moment, with certain restrictions and some personal stuff going on right now, I just felt I needed to take some control of something. This for me is an element of that, as well reminding myself I had the ability and discipline to do this. </p><h2 style="text-align: left;">The plan</h2><div>When I looked into it, I saw it had actually been done before, and there's a leader's board on the <a href="https://www.concept2.com/indoor-rowers/racing/records/ultra-distance/world/24-hours" target="_blank">Concept2</a> website (the brand of rowing machine I'd be using). For my age and weight class the record was 318km. I knew I wasn't going to be breaking records, but it gave me an idea of what was possible. </div><div><br /></div><div>When I did the maths on it, 280km seemed achievable - that is rowing at an 11.6kph pace which is around a 2.20-2.30/500m split (pace of row per 500 meters). When I practiced (days before) I was hating a 12.5kph pace - happy days. However, I only did 54 minutes of the 60 minutes I had planned, because I got bored and my arse was hurting. So originally I thought I'd be ok...turns out it didn't quite work out like that.</div><div><br /></div><div>The rules are pretty simple = the monitor has to show that 24 hours of rowing had been done. So my plan was to do one hour on, with 5 minutes rest. This would mean I get two hours of total rest (ie x24 sets of 5 minutes rest). That also meant the event would actually last 26 hours.</div><div><br /></div><div>I wanted to do 24 hours before the 24th August (my birthday), so I would start at 2200hrs Saturday 22nd August and finish by 0000 24th August. Not the most ideal, because Saturday I was back:back with clients from 0800-1700. Then I'd have to travel home, get ready to go out with the missus for dinner at 1900, eat by 2100 and get to the gym set up and start at 2200. Is what it is.</div><div><br /></div><h2 style="text-align: left;">Fuel</h2><div>Because I didn't have much time to train for the event I couldn't really adjust my diet. It's pretty balanced at the moment and is more based around maintaining a sub 10% body fat. If I was to do things differently, I would've gone on a higher fat diet for 6 weeks (at least ), until the last week where I would decreased my fats and increased my carbs by double the amount. </div><div><br /></div><div>I did increase my carbs the week before still, by extra handful of carbs per day and a few cookies here and there during the week. On the actually day I decrease my protein and fat and doubled my carbs again and my last meal was a dense portion of ragu pasta and a pizza...oh ok and a tiramisu.</div><div><br /></div><div>To fuel me though out the row, I relied on my delivery service from FitThree meals, which were around 600 calories each and 60% carbs, 30% protein and 10% fats-ish. On top of that, sugary jelly sweets, Himalayan salt sweets and caffeinated drinks. NO gels and NO powdered shite. Fortunately I was able to eat this way because I was static and had a microwave close by. When I've done the runs before, obviously I didn't have that luxury and had to use the artificial stuff, which I've found makes me feel shit. The whole foods made a massive difference.</div><div><br /></div><h2 style="text-align: left;">Here we go</h2><div>After having loads of carbs from the Italian restaurant binge, I was ready for it. I felt brimmed with excitable energy and adrenaline until about 2230, then it hit me how long this was going to be. A colleague has just finished dining out next door and popped in before he went home. </div><div><br /></div><div>When I set up, I put the rowing machine out facing the big gym window, so I at least had a view for stimulation. I thought on a Saturday night there's bound to be some 'entertainment'. But then I was reminded that bars and restaurants shut at 2230, so there was probably only stimulation for 15 minutes, before everyone got a cab home latest by 2245-DOH! If it was the UK, I'd be getting heckled, flashed and probably see a couple shagging behind the bins - not in Singapore.</div><div><br /></div><div>Thankfully, I had a guy join me for morale, bless him, at about 0200-0500, it was nice to chat to someone during the graveyard hours. </div><div><br /></div><div>At 0900 I was gagging for a coffee, but I didn't have time to get to the place on the corner before the screen timed out. Fortunately another colleague came in to the gym to train and grabbed me two Americanos - life saver. I was back in the game!</div><div><br /></div><div>Between 1000-1600 on Sunday I was regretting the whole thing, it-was-miserable! I had a few visitors including my girlfriend. I asked her to leave after a while became as it was a bit of distraction, I just need to get into the 'zone'.</div><div><br /></div><div>After they left, I went into a bit of a 'cave'. I liked this, I could concentrate more and I kind of lap up the pain and discomfort (I know, it's sick).</div><div><br /></div><div>When I got to 1900 it was like I had a second wind, "5 hours to go, YES!". Five hours WTF! That's still a long time, but to me it was like the home stretch, from there time seemed to pass really quickly until...</div><div><br /></div><div>Hour 21. I was playing around on bloody Instagram, creating a poll of what Skittles I should eat for my 'finisher '. But where I was playing around, I lost track of time and then next time I looked up at the screen, I had one second left before the screen switched off. By the time I grabbed the oar and pulled, it reset. NOOOO. 21 hours of rowing, aborted for a fucking Instagram story. What a dickhead! </div><div><br /></div><div>Fortunately it could've been worse, as the data was stored, but obviously the total distance covered and amount of intervals completed, wouldn't be saved as one. Gutted, but I just had to crack one under a new 'workout' on the monitor.</div><div><br /></div><div>0005-ish, finished job done. Get the fuck home....but first, tidy up and pack away, that was a mission in itself. I was so exhausted. Anyway, home by 0100 and as soon as my block head hit the pillow I was out for the next nine hours.</div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">Lessons to take away</h2><h3 style="text-align: left;">Be ready </h3><div style="text-align: left;">I was fairly confident in my fitness ability that 'd be able to physically do this. I knew it would be hard and I knew there would be pain, but I knew I could put my body through. If you need to, could you? How much achievement are you missing out on, because you're unfit. I live on the 15 story (top floor) of a block of apartments, the other day the fire alarm went off and we couldn't use the elevators, so I had to use the stairs instead. Lucky there was no fire, but I was still able to carry myself down the stairs. Could you, or even still, could you carry a loved one down the stairs too? It's harsh to use this as an example, but it's much better to be physically ready for uncertainty, than not.</div><div style="text-align: left;"><br /></div><h3 style="text-align: left;">Preparation is key</h3><div style="text-align: left;"><br /></div><div style="text-align: left;">Although I only had two weeks to prepare physically, I knew I could prepare for the actually event, ie prepare my food and drinks. Having spare underwear (to reduce chafing). I moved a microwave close by, to heat my food and I kept the food in a fridge close by, to save time. I used fresh batteries, lubrtcated my inner elbows and outer knees (as I noticed in training they mildly rubbed, so over 24 hours was going wreak havoc). I thought of as many scenarios as possible and even took the advice from others to help.</div><div style="text-align: left;"><br /></div><h3 style="text-align: left;">Eliminate distractions </h3><div style="text-align: left;"><br /></div><div style="text-align: left;">I was doing this event for me, for my own test of will and satisfaction, but I let slip slightly. I had people come and support me, I put a sign up out-facing the gym window so people could see what I was up to. Thing is, it wasn't 'me'. I found that with the support there I was unable to concentrate. Subconsciously (I believe) I was making it seem harder than it was, for extra pity-so the support could see how hard it was. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Eventually after everyone went, I got rid of the sign (I wasn't proving anything to anyone other than myself), I killed the lights and music and went into the 'cave'. I snapped out of the 'bitching-this is hard' show and actually went back to increase my rowing pace. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">My takeaway from that is:</div><div style="text-align: left;"><br /></div><div style="text-align: left;">1. Everyone is motivated differently, I'm more intrinsically motivated</div><div style="text-align: left;"><br /></div><div style="text-align: left;">2. If you have people around to bitch and moan too, guess what? You'll bitch and moan. If no one is there, then the only option is to crack on with the task at hand.</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><div style="text-align: center;"><iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="480" src="https://giphy.com/embed/xThtaluUHpTUz7knny" width="480"></iframe></div><p><a href="https://giphy.com/gifs/trippy-hello-hi-xThtaluUHpTUz7knny">via GIPHY</a></p></div><h3 style="text-align: left;">Quitting sucks </h3><div style="text-align: left;"><br /></div><div style="text-align: left;">I've quit one endurance event before (24 hour Worlds Toughest Mudder). It was a very hard gruelling 24 hour obstacle course in the Nervada desert. There was a freak storm that hit the course in the night and the conditions rapidly changed and no one was prepared for it. Over half the starters bailed out, the camp sight was destroyed or blown away and even one of the favourites to win was pulled out with hypothermia. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Three guys I did it with stopped at midnight and I continued until 0800 in the morning. My body was in a shit state and I seriously thought I going to go man-down. The lads wrapped me up and I didn't stop shivering for a good three hours. They advised and convinced me not to go out and finish. I had two hours left. TWO HOURS! I knew I could've done another lap (which was taking me two hours a time), but I let others get in my head and to this day I haven't forgiven myself for it. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Believe me I want to quit the row. I was hurting so bad I wanted to give myself the excuse to stop. I even text a mate to say "I don't think I can do this". His reply "you're made for this shit, keep going". </div><div style="text-align: left;">As much as you want to quit, in whatever you want to do, quitting sucks-it's painful and it lasts forever. Sometimes you've got to get through it and it <i>will</i> make you harder. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">The second takeaway from that is, find people who will push you, not feel sorry for you.</div><div style="text-align: left;"><br /></div><h3 style="text-align: left;">Complacency kills dreams </h3><div style="text-align: left;"><br /></div><div style="text-align: left;">When I was in the military on tour or exercise, most accidents or incidents happened in the last couple of days to go. Troops would start relaxing and go into 'holiday mode'-switiching off and dropping standards, occasionally lives were lost as a result. Leaders would push harder and be harder in their discipline, to make sure soldiers were staying focused to end. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I dropped a bollock at hour 21, posting on Instagram and as a result, I went over my rest time and the screen timed out. I lost my progress and the data, all because of a fucking Instagram post. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">Lessons from that:</div><div style="text-align: left;"><br /></div><div style="text-align: left;">1. Instagram is a fucker and we should get rid of it.</div><div style="text-align: left;">2. Keep your eyes on the prize. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I think we can all relate to that, especially with weight loss. We get into a good routine, see progress and slip a little bit when we feel we can 'get away with it', because you've been working hard, only to go too far and get disappointed at the next weigh in with outcome.</div><div style="text-align: left;"><br /></div><h3 allowfullscreen="" class="giphy-embed" frameborder="0" height="480" iframe="" src="https://giphy.com/embed/xThtaluUHpTUz7knny" width="690"></h3><p></p><h3 style="text-align: left;">How do eat an elephant? </h3><div style="text-align: left;"><br /></div><div style="text-align: left;">One of my support crew was Andre from Namibia and in conversation we talking about how I was breaking down the challenge, I replied something like "in chunks". To which he replied, "we have a saying in Africa 'how do you eat an elephant?...One mouthful at a time'". Great point. 24 hours at the start can seem like a massive take on (and fuck me it is), but adapt your mindset a little bit, it's not that bad. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">I broke down time into hours, ie 1 down, 23 to go. Then in that hour I would break it down into 20 minute chunks, "right that's one set of 20 minutes, only two to go. That's 40 minutes gone, now only 20 to go...". Then that 20 mins I broke down into 5 minutes. </div><div style="text-align: left;"><br /></div><h3 style="text-align: left;">The numbers matter </h3><div style="text-align: left;"><br /></div><div style="text-align: left;">Carrying on from above, there wasn't much stimulation, ie change of scenery and I was just going backwards and forwards, (pretty monotonous right), all I could do was focus on the numbers in front of me on the monitor and on my heart rate monitor. Also how can you track your progress if you're not counting anything measurable? I wouldn't like to guess 24 hours and get that wrong.</div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">What's next?</h2><div>I don't have a clue, but the real question is what's my true potential? I needed this challenge, I've proved to myself what I'm capable of and this has given me back some confidence, dignity and some control back in my life. </div><div><br /></div><div>I've learned that my body needs a week to recover from the Ultra Endurance stuff. I've got back to normal eating and light resistance training. I'm going to buy a road bike next and I've got a swimming pool downstairs, so maybe something to do with one of the two...or both???</div><div><br /></div><div>You can watch whole thing on my the Instagram stories <a href="https://www.instagram.com/stories/highlights/17846288045324174/" target="_blank">here</a>.</div><div><br /></div><div>Keep it real folks</div>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-32907155159948485562020-07-07T21:30:00.002-07:002020-07-08T07:27:47.005-07:005 reasons why I got fat during lockdown<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKSYxk7U85S4OT1-8sjAYt3i2-pTZPpsk14x5IaioZQ6nGf5qEoAvjiQ1LfFStZAcmgMHzGhf8XG1iNXnApC-jTa2hk3MNSzZ1SMb-As8SWyTsb1JadSdLsWLByy5rpK8QC4UQ_2RmwzXh/s1600/fat+man+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKSYxk7U85S4OT1-8sjAYt3i2-pTZPpsk14x5IaioZQ6nGf5qEoAvjiQ1LfFStZAcmgMHzGhf8XG1iNXnApC-jTa2hk3MNSzZ1SMb-As8SWyTsb1JadSdLsWLByy5rpK8QC4UQ_2RmwzXh/s1600/fat+man+.jpg" /></a></div>
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Own up</h2>
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Ok-ok, hands up who put on a bit of weight during the circuit breaker/lockdown??? I have to admit, I'm guilty. At the start I was all keen and keeping on top my diet and exercise, but then after two weeks I started to slip. I thought I'd be ok, as we'd be back to 'normal' and back in the gym, into the old routine again within a couple of weeks. Oh dear...</div>
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There's no doubt about it, I ate too much and moved a lot less and so increased my body fat. But when I look into it a bit more and break it down, I can see exactly what my mistakes were.<br />
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Denial </h2>
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As they say 'd Nile is not just a river in Egypt'. Yep, I thought I be ok tucking into the additional snacks, because 'I'm already lean' and 'I'm still training'. But in reality, I was eating a lot more than I would do normally and without the same intense level of energy output (daily activity and exercise). </div>
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I was eating things like ice cream in the evenings during the week, eating more fruit, cups often, alcohol at the weekends and bigger breakfasts than normal.</div>
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I was training outdoors in the heat and humidity, which slowed down performance. Yes I was sweating and exhausted but it wasn't because of the intensity, if anything it was probably less because it was so bloody hot.</div>
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Eye-bullshit</h2>
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A common trap I fell into was 'eyeballing calories'. I'd be like there's only 'X' amount of calories in that, and I didn't actually have a clue. I couldn't I possibly know if I wasn't tracking, weighing and measuring my food!<br />
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Unless you're a walking 'Bombcalorometer' (laboratory based apparatus, used to measure calories in a food), how could you? Even food labels can be up to 50% inaccurate, either 25% below or above stated not the label. On top of that, every body absorbs calories differently depending on their 'microbiome' (digestive system).<br />
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Point being, you can't just 'guess-timate' the amount of calories in a food.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7J8eGRGJG0lmAZUUXguMminPL1W87cO0kjsnUnyoq_gxV7SUSxEzGk9IBDFWJfpnzobvZQnoX82RfO_w5Egq5LD-WK0TzY5ebAfVRHMEn9i35Mf-gSElQ7LDKJnZ2YriMd88ngOG0qCXr/s1600/main-qimg-074dfc55ffc5988d4ce6d2fc9d135d93-c.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="568" data-original-width="602" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7J8eGRGJG0lmAZUUXguMminPL1W87cO0kjsnUnyoq_gxV7SUSxEzGk9IBDFWJfpnzobvZQnoX82RfO_w5Egq5LD-WK0TzY5ebAfVRHMEn9i35Mf-gSElQ7LDKJnZ2YriMd88ngOG0qCXr/s1600/main-qimg-074dfc55ffc5988d4ce6d2fc9d135d93-c.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Bombcalorometer</td></tr>
</tbody></table>
<br />
<br /></div>
<h2>
10000 steps </h2>
<div>
During the day at work, I do well over 10000 steps, walking to and thro work, on the gym floor, lifting and passing weights and demonstrating exercises. I'm active all day and went from that, to walking to the fridge, then kettle and back to the sofa. Not cutting it! <br />
<br />
Without the additional activity my body wasn't burning the energy required to combat the excess energy taken in from food. I'm not saying that walking 10k steps would've solved that, but the principle is the same. Your NEAT or Non-Exercise Activity Thermogenesis, is in <i>addition</i> to the higher intensity exercise you should be doing. I was just relying on the exercise. Doh!</div>
<h2>
</h2>
<h2>
Monday - Friday</h2>
<div>
When I was in the 'I've got to change this, I'm getting back on it' mindset, I did really well Monday to Friday. I was eating lean, cutting out the booze and ice cream during the week days, but when Friday came, I'd have a curry, with naan and beer...ok and pudding, because it was 'treat night'. Saturday back on it, until the evening and it was Saturday, 'treat night'. Sunday, back on it, great breakfast and lunch with a nice big Sunday roast with all the trimmings and dessert, because...it was Sunday-'treat day'. So all that work I'd putting in Mon-Fri was great but, I completely fucked it at the weekend and put myself back to the beginning by Monday again.<br />
<br />
To burn off 1lb of body fat in one week, you need to create a 3500 calorie deficit. Ideally that wood be 500 per day over 7 days. So if Mon-Fri (not even Friday evening) I maybe was on course for creating a 2000 calorie deficit, but then when Friday evening came, then it became a slippery slope of excess weekend calories.<br />
<br />
This is a pattern I see allll the time with clients and they'll often say something like "I've been good all week". I'll then say "Cool, tell me about what you ate this weekend..?"Then they'll list of the amount of beers they'd had with their friends at the 'all you can eat boozey brunch'. If you didn't know by the way, if you eat with 7+ people you'll eat 76% more calories that what you would do if you were eating by yourself. If you're with 9 or more people, that goes up to 93%+ calories. <br />
A great book on the psychology of eating is <a href="https://www.amazon.com/Mindless-Eating-Howard-Hughes/dp/1848502524/ref=pd_sbs_14_4/146-9669126-3855133?_encoding=UTF8&pd_rd_i=1848502524&pd_rd_r=787ad7e6-9278-4581-bfeb-b47c27472d84&pd_rd_w=tS7S8&pd_rd_wg=FN0mB&pf_rd_p=d28ef93e-22cf-4527-b60a-90c984b5663d&pf_rd_r=TV1XNAGC3JC9D5S3S45Q&psc=1&refRID=TV1XNAGC3JC9D5S3S45Q">'Mindless Eating'</a> by Dr Brian Wansink.</div>
<h2>
</h2>
<h2>
Stop being such a pussy</h2>
<div>
If you are exercising and you <i>are</i> controlling your food portions sizes, then you're not pushing yourself hard enough. I'm sorry, but you if you're keeping your energy intake down (ie calorie intake is low) and you're just doing 20 mins of 'HIIT*' twice per week, or you're doing three yoga sessions per week, you're going to find it very difficult to lose fat. <br />
<br />
Training has to be hard and progressive. Even low intensity running needs to be for at least 45 minutes before you start oxidising fat. <br />
<br />
Ideally you should be tracking your workouts with a programme, so that you can adjust when needed (ie plateauing) your:<br />
<br />
<ul>
<li>Numbers of reps</li>
<li>Numbers of sets</li>
<li>Amount of time</li>
<li>Amount of weight/resistance </li>
<li>Amount of rest </li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpLG1vem9SYthuGFGMQCxGYt6B6mAwRIDqkRoDfw1TmTOOW6CfsDrjGNRGGLFzAe7lLEblPYo0wXci_7QNHixSEWvhw6c1VVPWhVtfHKolxRlsEHwHs56nHj_nrmHB9OGFurNIj3oIX9BV/s1600/Cartoon-Man-Trying-To-Lift-Weights.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="387" data-original-width="450" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpLG1vem9SYthuGFGMQCxGYt6B6mAwRIDqkRoDfw1TmTOOW6CfsDrjGNRGGLFzAe7lLEblPYo0wXci_7QNHixSEWvhw6c1VVPWhVtfHKolxRlsEHwHs56nHj_nrmHB9OGFurNIj3oIX9BV/s1600/Cartoon-Man-Trying-To-Lift-Weights.jpeg" /></a></div>
<div>
<br /></div>
<br />
*Peoples general perception of HIIT (High Intensity Interval Training) is very different from the reality. HIIT needs to be HARD, balls to the wall-flat out-just about to pass out-hard. If you can speak during a HIIT workout, you're not cutting it and you need to go again mate.<br />
<br />
So there you have it, I'm normal too. I fall victim to the common mistakes and I know this shit. It's ok, but you should be able to recognise when enough's-enough. So, what are you going to do about it...?<br />
<br />
Keep real folks<br />
<br />
Phil </div>
<div>
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<div>
<br /></div>
<div>
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<br />The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com1tag:blogger.com,1999:blog-7262881142610575408.post-30707900313714710942020-06-15T22:01:00.001-07:002020-07-02T16:58:41.785-07:006 Reasons You Shouldn't Join a Gym After Circuit Breaker<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTtB_zxd8NLLGu__z4UqrTCJAT2vwNrOXNu61EhbY2Uu6Hv8g6DVto1V9G6T0D-79iYq3hoSC-N2us_IRT9bTaI6S8Mut4rFMtJFfx45Sxw2o0xXl_UDkhcFVBYmNZF2dMez5QenjI4A4F/s1600/gym+weirdos.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1185" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTtB_zxd8NLLGu__z4UqrTCJAT2vwNrOXNu61EhbY2Uu6Hv8g6DVto1V9G6T0D-79iYq3hoSC-N2us_IRT9bTaI6S8Mut4rFMtJFfx45Sxw2o0xXl_UDkhcFVBYmNZF2dMez5QenjI4A4F/s1600/gym+weirdos.jpg" /></a></div>
<br />
<h3>
The gym is actually a zoo</h3>
<div>
<br /></div>
<div>
After three months or so of home workouts, I'm sure you're sick of burpees and I bet you can't wait to get back into the gym. Before you rush back to the gym or sign up for a membership, check out some of my 'favourite' stories about working in a commercial gym...</div>
<div>
<br /></div>
<h3>
#1 I want to suck your toes</h3>
<div>
<br />
I had a great relationship with the sales team in my first gym, we'd play pranks and have great banter. One day I walked out to my car and on the windscreen was a note that said "If you'd like a foot rub, call this number". Ha ha very funny guys. So I text the number replying "thanks but I don't think my girlfriend would appreciate that". Thought nothing of it.<br />
<br />
The next day, I was with my then girlfriend and my phone began to ring. A guy on the other end of the phone said something along the lines of "Hi Phil, I left you a note yesterday. Apologies, allow me to explain...". Okey dokey I thought, let's hear him out. "I'm practising to become a reflexologist and noticed you had some nice feet and wondered if you would be interested in having your feet rubbed?". My immediate response was "how do you know I have nice feet?". "I've seen them in the changing room." I was like errrrm no thanks and hung up, WTF!</div>
<div>
<br /></div>
<div>
Almost a year later I received a call "Hi Phil, it's Jono. I spoke to you a while back about practising reflexology. I'm now qualified and wondered if you would like your feet massaged?". I was actually surprised and thought 'oh', he must've been legit before and so gave him the benefit of the doubt. "Sure no problem, where shall I come?".<br />
<br />
'Happy days' I thought, free treatment and a I chance to build my network. After toing and froing via text, about what days and times would suit (and even having to do it at his 'friends' house), it started taking too much time, so just I called the number.<br />
<br /></div>
<div>
It went straight to answer phone "Hi this Jono, if you're calling it's because you want your toes sucked, please leave your name and number...". Naively, (even at this point) I thought 'ha ha, that's quirky' and proceeded to leave a message.<br />
<br />
I got a call back almost immediately. "Hi Phil it's Jono". "Hi mate how you doing?". "Yes good thanks sorry I missed your call. (X day) and (X time) is ok, I'll see you then. Just to confirm you're ok with it, I have to let you know... I have a bit of foot fetish and I want to suck your toes".<br />
<br />
"What!".<br />
<br />
"I want to suck your toes".<br />
<br />
WTAF!!! </div>
<div>
<br /></div>
<div>
I burst out laughing and hung up. No Thanks Jono, end of! </div>
<div>
<br /></div>
<div>
Two days later I was waiting at reception, and huuuuge black guy walked up to me and said "Phil" Extended his arm proceeded to shake my hand, "Hi I'm Jono, we spoke on the phone. I didn't mean to offend you, hope you're all good?". "No-no mate, not at all", as I cleared my throat, jaw hanging open as I was looked up to this giant.<br />
<br />
He just walked into the gym all happy, as if nothing weird had just happened, while I was left stood there stiff as a statue.</div>
<div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7P5AUyUswjNjRMTDU3eXVH7PR3VOOyXLdO3FTtRkB59NzKd46iGMyOyaXfGJvnAcgYyBseW0mu_nAN2iZePnsZ8Q3j3mVCEGKV0L_9GSx3tsLyvCgrZKMcuRQ2yLZB6-dHdUH0EX7AU92/s1600/NINTCHDBPICT000413081862.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="893" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7P5AUyUswjNjRMTDU3eXVH7PR3VOOyXLdO3FTtRkB59NzKd46iGMyOyaXfGJvnAcgYyBseW0mu_nAN2iZePnsZ8Q3j3mVCEGKV0L_9GSx3tsLyvCgrZKMcuRQ2yLZB6-dHdUH0EX7AU92/s1600/NINTCHDBPICT000413081862.jpeg" title="toes sucking" /></a></div>
<br /></div>
<h3>
#2 This shower gel smells like S**T!</h3>
<div>
<br /></div>
<div>
Again hanging out at reception (same gym), a gym came running out of the male changing rooms soaking wet, with a towel wrapped around his waist, going absolutely berserk, screaming and effin and blinding!<br />
<br />
We managed to get the full story of his upset and what happened was, someone dirty git, had taken a dump in the shampoo dispenser. The poor fella hadn't noticed and obviously applied gel to hair and seen Mr hanky sunken in a green liquid attached to the wall. I think I'd be slightly miffed too.</div>
<div>
<br />
Was funny AF though!</div>
<div>
<br /></div>
<h3>
</h3>
<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="362" src="https://giphy.com/embed/CCJkN7801DndC" width="690"></iframe><br />
<a href="https://giphy.com/gifs/television-south-park-shartweek-CCJkN7801DndC">via GIPHY</a><br />
<h3>
</h3>
<h3>
#3 How much is that doooo-gy...in the locker!</h3>
<div>
<br /></div>
<div>
I was working for a popular gym chain and one the female members needed to do some exercise, so decided to do it with her little dog. You're probably thinking, 'I run/walk my dog all the time, big deal'.<br />
<br />
Well this particular member brought her dog to the gym...hidden in a handbag. She then put the handbag in the locker...WITH-THE-EFFIN-DOG still in it! and went about her workout.<br />
<br />
The way we found out, is because she loaded up a picture on Instagram and tagged the location on. #twat! She was banned and reported to animal services.</div>
<div>
<br />
<br /></div>
<h3>
#4 I'm a laaady</h3>
<div>
<br /></div>
<div>
We had a call on the radio from reception about a very angry lady, that had an encounter with a male intruder in the female changing room.<br />
<br />
I have to give him some credit though for his ingenuity on this. He put on an available robe and wrapped a towel around his face and head and sneaked into the ladies, via a joining chill out area.<br />
<br />
The lady that reported the incident noticed 'she' (the intruder) had particularly hairy feet and so began to probe him. In a high-squeaky female voice, gave his excuses and quickly ran off through the connecting chill out room.<br />
<br />
Obviously we never found out who it was.</div>
<div>
<br /></div>
<h3>
</h3>
<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="453" src="https://giphy.com/embed/JqTXfUGAzrv4Q" width="690"></iframe><br />
<a href="https://giphy.com/gifs/television-matt-lucas-lb-JqTXfUGAzrv4Q">via GIPHY</a><br />
<h3>
</h3>
<h3>
#5 Ello-ello-ello</h3>
<div>
<br /></div>
<div>
A man was reported, as he was inviting other men from the changing room, into the steam room.<br />
<br />
When one particular lad went in, he was surprised when the gentleman in question was sat there naked (fair enough)....and masturbating.<br />
<br />
The guy actually turned out to be a police officer and there was a big investigation. I saw him on the streets roughing it recently.</div>
<div>
<br /></div>
<h3>
#6 The decorators are in</h3>
<div>
<br /></div>
<div>
My manager at the time was livid because he had to make a phone call to a lady, to explain how unacceptable it was to slap her USED sanitary towel to the locker door, while she got changed.<br />
<br />
I later over heard the conversation on the phone...I was in laugh out loud stitches. But ultimately, she seemed to think there wasn't a problem.</div>
<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFvLnxo133e6Is7E9iW80Mfvn35_fN_sKh4bmo-dhaM7yVnuWqyuqvTBcl45m8yM48eosVkGZqoiSoa3kJdb91ooLRJbk-KabDFgo-4yulTHkCPH8APspFACu0wQE2xu6THufIkSWfTrKH/s1600/painting-interior.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="342" data-original-width="483" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjFvLnxo133e6Is7E9iW80Mfvn35_fN_sKh4bmo-dhaM7yVnuWqyuqvTBcl45m8yM48eosVkGZqoiSoa3kJdb91ooLRJbk-KabDFgo-4yulTHkCPH8APspFACu0wQE2xu6THufIkSWfTrKH/s1600/painting-interior.png" /></a></div>
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<div>
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<div>
I'm fortunate to say I'm now working in lovely facility, where there are lovely-respectable and normal (well sort of) people that come in and train hard and go again. <br />
<br />
If you'd rather save the wildlife visits for a zoo, but have a goal you want to achieve, feel free to come down to <a href="https://www.ufit.com.sg/" target="_blank">Ufit</a> for a chat, where the people are friendly and very nice.<br />
<br />
<br />
Keep real folks<br />
<br />
Phil</div>
The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-2726357091345023322020-06-09T02:12:00.001-07:002020-07-25T17:53:44.156-07:00What now for CrossFit?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4kZ8f2cAASb_0NIpKK4l9AHDY6EEXCaZxJM_8ZKog3WPNrmGKymN6yr7Ib6vXsvfv3rI-bwqoJu_29fwVjOCLmMACyY7XxHo0H1To6x0iIM4hRUJvOSzZbuf6kOnA1atPKMoMMimoWlhh/s1600/what+now+for+CF.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1071" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg4kZ8f2cAASb_0NIpKK4l9AHDY6EEXCaZxJM_8ZKog3WPNrmGKymN6yr7Ib6vXsvfv3rI-bwqoJu_29fwVjOCLmMACyY7XxHo0H1To6x0iIM4hRUJvOSzZbuf6kOnA1atPKMoMMimoWlhh/s1600/what+now+for+CF.jpg" /></a></div>
<br />
<h2>
What is CrossFit?</h2>
<a href="https://www.crossfit.com/">CrossFit</a> is a 'way of life', from the promoted paleo lifestyle, to the 'functional fitness' workouts and the community.<br />
<br />
For a long time I had a negative view on Crossfit and actually called it 'CrossFad', (Personal Trainers tend to be snobs when we have a biased opinion on a topic in fitness and nutrition). When I came into the industry, CrossFit was still in its infancy, but growing rapidly. I remember once speaking to a PT that I was on a course with, that had just done 'Crossfit' in the gym before the class. I was like "mate, you've just done a circuit, that's all - that isn't CrossFit". <br />
<br />
The issue a lot of Strength & Conditioning/weightlifting coaches and Personal Trainers have with CrossFit is that it's not necessarily programmed or periodised. The workouts, at one point, seemed to be made up on the spot and involved a high volume of weight, reps, speed and ego. <br />
<br />
'Coaches' could do a CrossFit Level 1 course and start 'coaching' without having previous industry experience and teach technique for weight lifting (clean & jerk and snatch) or gymnastics. You would get amateurs trying to perform complex movement patterns when they weren't ready to do so, causing injury.<br />
<br />
It's also referred to as 'functional' fitness (which is another 'political one' in the industry right there). High intensity and complex movements are thrown together to create a WOD (Workout Of the Day) to beast the hell out of the 'athlete'. <br />
<br />
There are nightmare videos of overloaded barbells being dropped, lifted inappropriately and spines buckling to make you cringe. However that being said, Physiotherapists, Chiropractors and Osteopaths love CrossFit.<br />
<br />
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/n10MEkrg8aM" width="690"></iframe>
<br />
<br />
(Don't get me wrong, there is a high standard of coaching and professionalism within the CrossFit boxes, so that's not to tar every coach with the same brush).<br />
<br />
<h2>
Recent Events </h2>
<div>
In recent events CrossFit has seemly been condemned, and now looks like 'CrossFad' may have been the right expression. Founder of CrossFit Greg Glassman posted an inappropriate tweet in a time of mayhem around the world, which has cast a dark shadow over the organisation. <br />
<br />
Many affiliates around the world are discontinuing their affiliation with Crossfit, meaning many 'Boxes' (CrossFit gyms) that had 'Crossfit' in the title, are now deciding to rebrand under their own identity. </div>
<div>
<br /></div>
<div>
There are over 15,000 CrossFit affiliates globally, each Box pays an annual affiliation fee of $3000USD, you do the math on that. CrossFit inc. is said to be (was) worth $10USD Billion and Greg Glassman $100USD million. But right now the future looks bleak for Crossfit inc, as key athletes speak up and against the comment, Boxes cut ties and major sponsors, like <a href="https://www.reebok.com/us">Reebok</a> (branded sportswear) and <a href="https://www.roguefitness.com/">Rogue</a> (equipment sponsor) pull out their contracts by the end of the year.<br />
<br /></div>
<h2>
CrossFit Community</h2>
<div>
What I have previously respected and admired about Crossfit, however, is how the brand had brought together a movement in the fitness and nutrition world. The brand has created a mass community, that has managed to trickle down into smaller communities, into the individual Boxes. It has brought together people from different backgrounds and abilities. It has shook the science, research and food industries, as well as providing so much respect, awareness and fund-raising for various charities. It also introduced the world to the sport of 'training', with the <a href="https://games.crossfit.com/open">CrossFit Games</a>. </div>
<div>
<br /></div>
<div>
I don't know how Crossfit Inc is going to come back from this one. Even if Glassman resigns, it's still a tainted connection. Now Boxes have their own communities that are loyal and with the additional cost of the affiliation fee, there's no reason for Boxes to be part of the organisation any more. </div>
<div>
<br /></div>
<div>
I wouldn't call myself a 'Crossfitter' and have only recently joined a Box and started CrossFit training and I actually love it, it really is a bit of me. <br />
<br /></div>
<div>
I was very impressed with the community of my box at <a href="https://www.innervatefit.com/">Innervate</a> and it's participants. I mean, there was literally a blind 60+ year old aunty (senior respected female in Singapore) lifting weight and doing double unders, it was remarkable. There were kids, co-workers, friends and different ethnicities grinding together and putting in the effort. So for me it is sad to see such stupid comment made by the leader, potentially cause the crumble of something so great that he created-such a shame. </div>
<div>
<br /></div>
<div>
<div>
I guess only time will tell and maybe after the Crossfit 2020 games (if they still go ahead) there may be a silver lining???</div>
</div>
<div>
<br /></div>
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Keep it real folks </div>
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Phil</div>
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-19831508159729395292020-06-01T20:37:00.002-07:002020-06-01T20:37:53.996-07:00My 72 Hour Water Only Fast: No Food, Just H20<h3>
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Intermittent Fasting</h3>
<br />
Fasting has more recently come to the attention of most people, thanks to televised work by Dr Micheal Mosley and the 5:2™ diet. The evidence being that, one can eat normally five days out of seven (though still controlling calorie intake) and on the other two days, cut calories down to 1/4 the normal amount, eg 500 kcals for the ladies and 600 kcals per day for guys, on Thursday and a Sunday for example. The evidence shows benefits such as:<br />
<br />
<ul>
<li>Changing the function of cells, genes and hormones: Reducing insulin levels. Increasing growth hormone and improving cellular repair </li>
<li>Fat loss </li>
<li>Reduced risk of Type II diabetes </li>
<li>Reduced oxidative stress and inflammation in the body </li>
<li>Improved heart health </li>
<li>Prevention of cancer </li>
<li>Prevention of Alzheimers </li>
<li>Increased longevity </li>
</ul>
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<ul>
</ul>
<h3>
What is the 72 Hour (water only) fast?</h3>
<br />
Basically a hardcore version of the popular 5:2™ fast, whereby you only consume water (and pink Himalayan salt-to help replenish electrolytes) and that’s it. No tea. No coffee. No fish or coconut oil, just good old salt and water for 72 hours.<br />
<br />
Nutrition and therapy researchers promote fasting to reboot your immune system due to stem cell based regeneration. As your body has no more incoming glucose (from carbs), it needs to break down your body fat and create ketones, an alternative form of energy.<br />
<br />
Ketones can get a negative ‘wrap’ and are often portrayed as the dangerous, as they are associated with diabetes (but thats more to do <a href="https://www.webmd.com/diabetes/ketoacidosis">ketoacidosis</a>). But ketosis it is actually a natural and harmless substance produced by your body.<br />
<br />
If you’ve heard of the ‘Atkins diet’, you’ll likely be familiar with using ketones instead of glucose for ‘fuel’. Benefits include purging your body of cancerous cells, which are unable to process ketones and having a positive effective on sufferers with epilepsy.<br />
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<h3>
Before the start</h3>
<br />
Now, there was a bit of mis-communication about when the start time was actually going to be. I had it my mind, when I mentioned it to Andy, about starting it on a Tuesday morning after breakfast, taking us up to Friday morning. However, I later received a text from Andy that he had started his fats at 5:30pm on that Monday evening. I didn’t see that text until 10pm Monday, my last meal was at 6pm, but I had had an apple just before 10pm. I was like ‘cheers mate’. It meant then, I would have to until 10pm Thursday and Andy would’ve only had to go until 5:30pm Thursday. That’s not a problem, but it wouldn’t have been an accurate, or fair set of results to have measured, because no one would’ve been around Thursday evening at 10pm to do my measurements. Meaning, I would have to wait until 0800 Friday morning, for someone to be about, making it an 80 hour fast instead. CHEEEEEERS MATE! <br />
<br />
<h3>
Day 1</h3>
<br />
The first was actually pretty hard, in terms of going without food. I think that was out of habit more than anything. I found myself with new spare time (where I obviously wasn’t going home to prepare my food and actually eating it). Which made it harder, as I guess, eating was a ‘filler’ or part of my daily routine, so I found myself thinking a lot about food…but nothing a nice coffee wouldn’t solve - DOW! Training was normal, I didn’t struggle there, but we were only just doing resistance training.<br />
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<h3>
Day 2</h3>
<br />
Waking up and needing a boost from my first coffee of the day was tough. I felt like I couldn’t get ‘into it’. My favourite meal of the day is breakfast and I always look forward to it. It’s like my reward for training, as I eat after my first session. I felt duped having to go without and was left unsatisfied and craving, texture and something to get rid of the emptiness of my gut, it wasn’t used to. <br />
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I definitely started slowing down though. Concentrating was tough. Counting reps and set for my clients was a struggle and towards the late afternoon, I was caught having a nap. Getting up from that was tragic. Andy woke me up from the settee, in his office. I was so irate, ‘how dare he wake me’- for his session - that he paid for! The training session was tough and felt pointless. Andy and I barely spoke and the performance, well, was more ‘poor’-formance. We had to drop weights from the previous week and saw no value in the session. After, I’d normally eat, so again was left with time to think about eating and how much I needed food now. 'I’ll be fine, after a coffee’ - DOW!<br />
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<h3>
Day 3</h3>
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I just wanted it to end now and the end seemed so far away, well another day away. Andy was happy as Larry, as he only had to get through the day. But I was struggling and when I tested my urine, I hadn’t even hit ketosis yet either. Meaning my body wasn’t using fat for fuel. It was a double blow, as I was hoping to see some evidence, that this process was working and having a positive effect. <br />
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It came to 5pm and it was time for Andy’s assessment. It was a positive start, he’d lost 4kg on the scales. But when we tested his lean mass, that had dropped by 5.5kg. His body fat had gone up 1.5kg and his body fat percentage had also gone up 1.2%. He put on more than a kilo of fat! WHAT!!! Obviously Andy was gutted. (I was actually in hysterics. How could a man not eat for three days and still put on fat - only Andy!). Because he was obviously gutted and doubtful of the measurements, he insisted I did mine. Guess what??? My weight on the scales dropped 3.9kg. My lean mass dropped by 3.1kg and my body fat…went UP by 1/2 a kilo, and my body fat percentage went from 7.9 to 8.4%! Say whaaaaat!<br />
I know, I couldn’t believe it. I still officially had four hours to go. So I said "sod this” and stopped the experiment. There was no point continuing, I wasn’t going to seeing any fat loss, improvement in immune function, reduced risk of cancer, improved cell turn over or digestive cleanse in that time. I was slurring my words by this point and felt like a baby could’ve pushed me over, and still had four hours of back-to-back clients to get through.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vsi8fsjW4jyL_l3HUCw_cql02gxybGX6p9DbAHB5EsOV0TfIUYQsSiHanipQDViKFoubLc7yNAv9PxODH3Nsj6f8pSfJvUKx_qeBX1t_GTSqBtDShMccHSshBPuZZR7T8i3TdV6gOMdo/s1600/B4%253AAfter+72+2.jpg" imageanchor="1" style="font-size: 18.719999313354492px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vsi8fsjW4jyL_l3HUCw_cql02gxybGX6p9DbAHB5EsOV0TfIUYQsSiHanipQDViKFoubLc7yNAv9PxODH3Nsj6f8pSfJvUKx_qeBX1t_GTSqBtDShMccHSshBPuZZR7T8i3TdV6gOMdo/s200/B4%253AAfter+72+2.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKC2PprkbRwi81qE2RZ_cQZJ1uJIwSDKn_cklv-o-snatkAksrsny7cCwTEc9RB2ulNHFCD2sntdb9O80qtATH08yTXsqcJjIkRDEQRga78tKjx60Wj5RynqKqNddDfO7MGlGSOQLU9XP/s1600/B4%253Aafter+72+1.jpg" imageanchor="1" style="font-size: 18.719999313354492px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirKC2PprkbRwi81qE2RZ_cQZJ1uJIwSDKn_cklv-o-snatkAksrsny7cCwTEc9RB2ulNHFCD2sntdb9O80qtATH08yTXsqcJjIkRDEQRga78tKjx60Wj5RynqKqNddDfO7MGlGSOQLU9XP/s200/B4%253Aafter+72+1.jpg" width="200" /></a></div>
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Before and afters - no noticeable difference </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDftrk3BBHudxxtkFa2691Qa3BrtIGJoVHtAADHT0YlQSIwmhS5y2ieGidVOJWKn3k9SicROvB95EsMpVja7-sOUjdDPAgmZ0PfjFVQ80GPOpqdRIegzHRd5X4ZkTRsCdwpG965Hg8R9Io/s1600/after+tensing+2+.jpg" imageanchor="1" style="font-size: 18.719999313354492px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDftrk3BBHudxxtkFa2691Qa3BrtIGJoVHtAADHT0YlQSIwmhS5y2ieGidVOJWKn3k9SicROvB95EsMpVja7-sOUjdDPAgmZ0PfjFVQ80GPOpqdRIegzHRd5X4ZkTRsCdwpG965Hg8R9Io/s200/after+tensing+2+.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKzZPo_cgwW0jnU-Qi6X3Inw7o_Iks8pJn69ROgsBjNtfF0jUcE0M74P0YHvl2rgu6v1rTSXE9qHOBMmAGvJrmcdHWqRre9nQDjKQMsP6IND_LsJf4wL-OrIIitNp5RIa7ZV2XdTn3GRn2/s1600/after+tensing+1.jpg" imageanchor="1" style="font-size: 18.719999313354492px; font-weight: bold; margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKzZPo_cgwW0jnU-Qi6X3Inw7o_Iks8pJn69ROgsBjNtfF0jUcE0M74P0YHvl2rgu6v1rTSXE9qHOBMmAGvJrmcdHWqRre9nQDjKQMsP6IND_LsJf4wL-OrIIitNp5RIa7ZV2XdTn3GRn2/s200/after+tensing+1.jpg" width="200" /></a></div>
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Tensing pics, you can see a <i>mild</i> difference</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg7bJLWQrdwSgYVS80T9cXYdTRqmcS48U0Fyxi2y2eEMcW88ahatBxs6Rxxb9iRjvyDUTx4St0hhkeLCS8tMAYxr60XqIfRO7qcuZx1zuq0SwayOOXPc-QXk-8vaXaLvbAWCeZqdXWv_Km/s1600/andy+2+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg7bJLWQrdwSgYVS80T9cXYdTRqmcS48U0Fyxi2y2eEMcW88ahatBxs6Rxxb9iRjvyDUTx4St0hhkeLCS8tMAYxr60XqIfRO7qcuZx1zuq0SwayOOXPc-QXk-8vaXaLvbAWCeZqdXWv_Km/s200/andy+2+.jpg" width="200" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvn_k4M0J1vyAR-i_nrECgVi4ligrMhnCof0rQxoXk4O39PpMT1UDmTVbUHAux2x27kaKVlHnoveA_CyWpa3bRlMVWMwa9XPnZnfuiCJx5M3z5Y0507eMXI4RQxSrb6OI16WMgBvxNJNAJ/s1600/andy+1+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1600" data-original-width="1600" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvn_k4M0J1vyAR-i_nrECgVi4ligrMhnCof0rQxoXk4O39PpMT1UDmTVbUHAux2x27kaKVlHnoveA_CyWpa3bRlMVWMwa9XPnZnfuiCJx5M3z5Y0507eMXI4RQxSrb6OI16WMgBvxNJNAJ/s200/andy+1+.jpg" width="200" /></a></div>
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Andy's before and afters </div>
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<h3>
Why’s that then?</h3>
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The only way I could explain the results, is that we depleted the muscle of glycogen (and in turn water), so the muscle ‘circumference’ may have decreased. Meaning that the diameter between lean tissue and the surface increased. So when we physically grabbed the skin to take a skin fold measurement (basically, pinching the skin to see how much fat you’re gripping on to, with a set of measuring callipers), there would have been more to pinch. That’s all I’ve got. I think the weight loss would’ve been down to dehydration (of the muscle) and completely emptying the body of food, which obviously still weighs something.<br />
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<h3>
The first meal</h3>
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Was only small, as we didn’t want to ‘distress’ the digestive system, as it had had it’s ‘knees up’ for the last couple of days and could’ve caused havoc. So we ate a small, healthy meal with protein, fat veg and a small amount of starch. I actually felt satisfied after, but couldn’t wait for breakfast! No coffee, just tea, again not to cause distress. All good.<br />
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<h3>
A week later</h3>
<br />
Immediately after the experiment and pretty much all through, Andy and I ‘poo-poo’d’ the process. But actually, ok we didn’t lose fat, but we learnt a few lessons on the way. The main one being, it’s ok to go with out food. If we can’t eat right away, that’s fine, ‘I can hold out’. Which is valuable really. As what do you do when there’s no ‘healthy’ option at a party or whatever. We make the conscious effort to make a ‘better’ choice, but actually we could wait a while and eat something absolutely healthier, within our control later on and avoid any need to food that doesn’t fit with our healthy lifestyle or goal. <br />
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A week later I’ve not had the desire to have a coffee - I’ve completely lost the ‘taste’ or urge for it now, which was a big surprise. Not that I was an addicted (2-3 cups of white americano per day), but it was more than I wanted to drink.<br />
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I now savour my food. I’m slower to eat it and enjoy it more, rather than it being ‘fuel’, I look forward to every meal. I sit down to eat and take my time. <br />
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My body shape has changed back, but now I look ‘full’ rather scrawny, I think I’m quite happy this way.<br />
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Would I recommend it to client, absolutely NOT!<br />
Let me make myself clear, I DO-NOT ENDORSE THIS WHAT SO EVER! So if you choose to do it, it’s on you. There are much better ways to lose weight and as you saw by the stats, it was only the weight on the scales and muscle mass that dropped, our fat didn’t actually come down. You will look leaner training and controlling your portions sizes, over starving yourself.<br />
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I’d like to thank <a href="https://www.linkedin.com/in/harry-thomas-b6750718/">Harry Thomas</a>, for the inspiration of the experiment and actually, he had a really positive experience. You can check out his 72 hour fast <a href="http://www.cityam.com/288692/truth-fasting-does-72-hour-water-fast-really-work-we-tried">here</a>.<br />
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You can even watch the video, of our journey <a href="https://youtu.be/ipKW-XVcn9Q">here.</a><br />
<br />
Phil Snowden<br />
The Fat Loss & Performance Coach<br />
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If you would like to have a chat about how to diet effectively without starving yourself, reach out and let's have a chat.</div>
The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-52682446802633874162020-05-18T01:03:00.000-07:002020-05-18T01:03:20.885-07:00Head down-bed down: Why Sleep is so Essential <h2>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh949X-h4nVplJul4mxWs9DgpMPrD01iL3cSgV0n7tU4aJGaABaOCfP-RVJ5xe3CxP9uLnJbbv-3wqX-405maF_4xDHClpuXoIZhW_7F_pqB08O4flct5rKD8qmNrwodCCRGCXp43RmlZN/s1600/getty_156816391_374201.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="970" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjh949X-h4nVplJul4mxWs9DgpMPrD01iL3cSgV0n7tU4aJGaABaOCfP-RVJ5xe3CxP9uLnJbbv-3wqX-405maF_4xDHClpuXoIZhW_7F_pqB08O4flct5rKD8qmNrwodCCRGCXp43RmlZN/s1600/getty_156816391_374201.jpeg" /></a></h2>
<h3>
Best advice ever</h3>
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"A good soldier sleeps when he can". This was some great advice given to me as a young soldier. It was a luxury to have a routine in the military, as at any moment it could all change in an instant. Soldiers have an amazing ability to some sleep (or 'Egyptian PT) anywhere, anytime and in any condition. You'd have to and the reason is frank. If you're fucked, then you're useless.</div>
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I've never been a 'lay in' kind of person, when I wake up I like to get up, and normally that'll be around 0700am, providing I can get my head down before 2200. I'd do my training, have a bit of brekkie and start the day refreshed and ready to go.</div>
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Until I became a Dad</h3>
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Holy flip that all changed! Particularly in the winter months my little boy used to wake through the night, screaming - like SCREAMING! It got to a point where I felt so run down, I had to take a day off work because my immune system was shagged. <br /><br />I remember one night I had the house to myself and I had the first full night's un-interrupted sleep in a year. No kid-no wife, just a king size bed to myself, to go 'star fish' for eight hours; eight hours of peace and coziness....aaaaaaaahhh. </div>
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KA-POW!!! the next morning I was up spring-ier' than Tigger. I was fresh as a daisy, even before my alarm, I felt absolutely amazing! Corrrr it was like, well I don't know, like having the best night sleep of your life I s'pose. </div>
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<br />We all need it and we all love it. So what's the point of it then, and how does sleeping benefit us? <br /><br />Researchers suggest that one of the most vital roles of sleep is to process all the information the brain has absorbed throughout the day, as well as the processing we: </div>
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<br /></div>
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<ul>
<li>Repair</li>
<li>Rebuild </li>
<li>Recycle </li>
<li>Strengthen cells, bone and tissue</li>
</ul>
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<h3>
How much sleep do we need?</h3>
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The National Sleep association recommend that the average adult requires between 7-9 hours sleep. Any less than 7 hour's then your in 'sleep debt', which can be made up, say for instance if you miss out on a hour or two one night. But if it continued over the week, the debt would increase and unfortunately trying to catch up over the weekend, will throw your sleep pattern (circadian rhythm) well out of whack, leaving you even more tired! <br /><br /><h3>
Circadian Rhythm</h3>
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The Circadian Rhythm is Basically our 'body clock', which circulates over a 24 hour period. It's what wakes us up in the morning feeling refreshed and makes us feel tired when it's starts to get dark. <br /><h3>
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<img alt="" sizes="(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) 800px, 100vw" src="https://sleepcouncil.org.uk/wp-content/uploads/circadian-rhythm-graph.png" srcset="https://sleepcouncil.org.uk/wp-content/uploads/circadian-rhythm-graph.png 800w, https://sleepcouncil.org.uk/wp-content/uploads/circadian-rhythm-graph-480x214.png 480w" style="font-weight: normal;" title="https://sleepcouncil.org.uk/advice-support/sleep-hub/sleep-matters/circadian-rhythms/" /></h3>
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<h3>
Stages of sleep </h3>
<br />75% of our night's sleep consists of Non Rapid Eye Movement (NREM) of which there are four stages, three and four being most critical as this is where: <br /><br /><ul>
<li>The muscles relax and blood flow increases. </li>
<li>Muscles repair </li>
<li>Immune system recovers </li>
<li>Growth Hormone is released </li>
</ul>
<br />The other 25% consists of Rapid Eye Movement (REM), and this is our deep sleep. It helps improve brain energy for the body and brain, and improves performance for the day time. <br /><br />Between the hours of 1000pm-0200am is where most of the physical repair takes place and 0200am-0600am is where the psychological repair takes place. <h3>
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Get a good sleep for weight loss!</h3>
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The hormones Ghrelin and Leptin help regulate hunger and satiety and again a mixed up sleep pattern will throw your regulation right out, making you more likely to grab high energy, sugary carbohydrates. <br /><br />A study was published in the peer-reviewed International Journal of Obesity, on the correlation between sleep time and weight loss and found that over a six month period participants on average saw an average weight loss of 6.5kg (including a balanced diet, and a decrease of 500kcal per day). The researchers basic interpretation of the study said that “chronic stress may trigger hormonal reactions that result in an intake of energy-dense foods, so that eating becomes a “coping behaviour” and palatable food becomes “addictive”. <br /><h3>
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<h3>
Top tips for a top kip</h3>
<div>
<br /></div>
<ul>
<li>Avoid watching the TV especially highly exciting/stressful programmes e.g. Sports, dramas and the news 30mins before bed. Read a book instead, ideally not a gripping one </li>
<li>Down tools earlier. Everyone's got to work but switch off. Get some family time in and relax...without wine!</li>
<li>Cut down on the alcohol, caffeinated drinks and sugary treats and drinks </li>
<li>Exercise regularly </li>
<li>Have warm bath or shower hour bed time to raise the core temperature.</li>
<li>Cool the room temperature down to below...</li>
<li>Write a diary, including at least x3 positives from the day. Write down any wins/losses you can learn from</li>
<li>Write a to do list for the next day, so that you're not thinking about what to tomorrow</li>
<li>There are loads of supplements you can research, magnesium being one them, but I'd say clean up the diet first </li>
<li>DON'T HAVE KIDS! </li>
</ul>
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<a href="about:invalid#zClosurez" imageanchor="1"></a></div>
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-80033380739215765002020-05-11T23:30:00.000-07:002020-05-18T22:41:15.108-07:00Got That Gut Feeling, Or Is It Just The S**ts?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY3ZxqcejUG9taHbTvcKvsTPj7vHtQHWcYnrZAsZyr1Z99tk_pYYevoR3VuAfU72rN3QtBDxaVEAFn7Hi_P2LcagZog5xILTMkxnktcJLiUg7L3Y54sxDsHYpm0eeMfxuAnCVFwj9KcAy_/s1600/bad+guts+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="676" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY3ZxqcejUG9taHbTvcKvsTPj7vHtQHWcYnrZAsZyr1Z99tk_pYYevoR3VuAfU72rN3QtBDxaVEAFn7Hi_P2LcagZog5xILTMkxnktcJLiUg7L3Y54sxDsHYpm0eeMfxuAnCVFwj9KcAy_/s1600/bad+guts+.jpg" /></a></div>
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<h3>
Your Microbiome </h3>
<br />
The gut or ‘Microbiome’, is a rich ecosystem of friendly and not so friendly bacteria. In fact 85% of the bacteria is ‘good’ bacteria and is 15% bad bacteria. Our gut flora help us digest, (though not directly involved in) by creating digestive enzymes. They’re amazing in several ways, they: <br />
<br />
<ul>
<li>Protects us from pathogens </li>
<li>Boost the immune system </li>
<li>Aid in the production of certain vitamins and minerals like B1, B2, B3, B4, B6, B7, B12 and vitamins A and K. </li>
</ul>
<div>
<br /></div>
There's loads of the little buggers too. Our body has close to 10 trillion cells, but we have 10 times the amount of bacteria. One linear centimetre is said to have more bacteria than humans ever born. There are over 1000 species living in the gut, totalling between 2-3kg in weight. In 99% of our DNA we carry around microbes, and as we get older the microbes decline and become less diverse. <br />
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<h3>
Anatomy of The Digestive System </h3>
<br />
Most of us are between 5-7ft tall, and our digestive system can be as long as 25ft. Depending on the quality of the foods consumed and the health of the gut, will depend on transit time, but 97% of can be expected to be absorbed. <br />
<br />
<h3>
From Top to Bottom </h3>
<br />
When you start chewing it triggers an appearance of certain acids, mucus enzymes and bile all to alkalinise and emulsify foodstuff, turning it into a bolus. <br />
<br />
Passing down the esophagus, through the oesophageal sphincter into the stomach, where the main stage of digestion begins. The bolus is then broken down in to chyme by the hydrochloric acid in the stomach. <br />
<br />
The chyme then moves down into the small intestine, the first part of absorption. The small intestine is made of three parts duodenum, jejunum and the ileum. The SI is approximately 6-7m in length. It’s full of finger like structures called Villi and Microvilli, as a collective known as the intestinal brush boarder, these are the most important absorptive structures in the body. <br />
<br />
Moving on to the Large intestine (the most metabolically active organ), AKA the colon, which is larger in diameter but smaller in length (1.5m). Final absorption of potassium, acids, gases and the H2O in the chyme takes place, then moving on to excretion. The whole process taking 18-72 (again, obviously depending on gut health and food quality). <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGmcv7RUAXg9fS1Qxo2E4sqxc0S0BjYpzadrcLvh8YeJMk0UXImTpD5_JtW1m-b6-_j2Z0JBrELZKbXKqYriJ5NI7CMAlKlomDkbNfH8ueCgSvvTr7cqsZSLm1y5c6-YJgQtuC-fnc3zOq/s1600/digestive+system+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1280" data-original-width="893" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGmcv7RUAXg9fS1Qxo2E4sqxc0S0BjYpzadrcLvh8YeJMk0UXImTpD5_JtW1m-b6-_j2Z0JBrELZKbXKqYriJ5NI7CMAlKlomDkbNfH8ueCgSvvTr7cqsZSLm1y5c6-YJgQtuC-fnc3zOq/s1600/digestive+system+2.png" /></a><br />
<h3>
</h3>
<h3>
</h3>
<h3>
The Who’s-Who of Poo-Poo</h3>
<div>
<br /></div>
1/3 of fecal matter (your poo), consists of 1/3 of dead bacteria, 1/3-1/2 of inorganic material and fat. Proteins, cells, fibre, digestive juice and bile pigments make up the remainder. In fact your poo weighs more in bacteria than digested food. Transit time and frequency can be improved with high consumption of fibre rich foods (fruits, veggies, nuts/seeds/beans/pulses etc). Physical activity can also decrease transit time - ever heard of ‘runners belly’??? <br />
<br />
Reference: Heaton, K W & Lewis, S J 1997, 'Stool form scale as a useful guide to intestinal transit time'. Scandinavian Journal of Gastroenterology, vol.32, no.9, pp.920 - 924. Retrieved on 2/3/2007.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-hnESrQiLRNZS4TFT41Wu2v-dxnrDXSgEHqeOX8zqJsVHN0WStyfxVl1uLzAfXvAAO-OPves0YYHbdnXF0ma3f-xSx8nxnx6xcStl9qvIiIYy7s-DKA1WCuhgBp4y8inbhbDZt8B_0st/s1600/BristolStoolChart_%2528cropped%2529.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="359" data-original-width="662" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5-hnESrQiLRNZS4TFT41Wu2v-dxnrDXSgEHqeOX8zqJsVHN0WStyfxVl1uLzAfXvAAO-OPves0YYHbdnXF0ma3f-xSx8nxnx6xcStl9qvIiIYy7s-DKA1WCuhgBp4y8inbhbDZt8B_0st/s1600/BristolStoolChart_%2528cropped%2529.png" /></a></div>
<div>
<br />
<br />
Type 4 poo is the most ideal and is a sign of healthy gut bacteria. Type 1 and 7 is not a good and if it remains consistent, you may want to consider seeing a health professional. <br />
<br /></div>
<div>
Here's one for you… <br />
<h3 style="text-align: center;">
5litres of ‘gas’ leaves the body per day</h3>
<h3>
</h3>
<h3>
Cause of Bad Guts </h3>
<br />
Certain things can cause a dysbiosis (bacteria imbalance):<br />
<br />
<ul>
<li>Prolonged use of antibiotics </li>
<li>Stress </li>
<li>Poor diet </li>
<li>Aggressive medical therapies (radiation/chemo) </li>
<li>Too much animal protein </li>
<li>Poor gut motility </li>
</ul>
<br />
Food sensitivities tend to come from: </div>
<div>
<br />
<ul>
<li>Lectins (found in seeds, grains, pulses and nuts) </li>
<li>Gluten and related proteins (found in grains) </li>
<li>Casein, lactose and immunoglobulins in dairy </li>
<li>Fructose (fruit sugars) </li>
<li>Processed foods, preservatives and additives </li>
</ul>
<br />
The best way to see if your client has an intolerance, is to recommend an elimination protocol. Your client is to remove all above for a duration of time and slowly re-introduce them one at a time, so as not mis-interpret the offender. Make sure your client records daily after every meal. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ywnGdT04mq4Att1keZK6AQMOSnwzXBftjMnBdD5lZsFSFs2SyMrMMboy1pgsyQwhJshACLcNprVPiqnDINq4y3-369NFxCmCJ3mATPV5tjs2tAgTbpGBD55rXdO4A_DPlQfcZz-aCM8M/s1600/fresh+veg.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1067" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8ywnGdT04mq4Att1keZK6AQMOSnwzXBftjMnBdD5lZsFSFs2SyMrMMboy1pgsyQwhJshACLcNprVPiqnDINq4y3-369NFxCmCJ3mATPV5tjs2tAgTbpGBD55rXdO4A_DPlQfcZz-aCM8M/s1600/fresh+veg.jpg" /></a><br />
<h3>
</h3>
<h3>
Pre/Probiotics </h3>
<br />
We don’t actually produce prebiotics (they come from olgiosacerides - complex carbohydrates), they basically are there to keep probiotics alive. Sources include beans/pulses, fruits, whole grains and starchy veg. <br />
<br />
Probiotics are the good bacteria, working hard to kick out the bad bacteria. Good bacteria influences our overall health, metabolism, digestion and body composition. Natural probiotics are found in: </div>
<div>
<br />
<ul>
<li>Yogurt (dairy/coconut/soya) </li>
<li>Buttermilk </li>
<li>kefir (dairy/non dairy) </li>
<li>Sauerkraut (fermented) </li>
<li>Pickles (fermented) </li>
<li>Cultured cheeses </li>
</ul>
<div>
<br /></div>
Sprouting, fermenting and soaking certain grains, seeds and starches increase the absorption by making them more digestible, gives foods more minerals and the food has more protein. <br />
<br /></div>
<div>
The gut is a fascinating and complex ‘organ’ and is far beyond the scope of this blog. You’ll need to do more reading and research, to increase your knowledge. I recommend a great book called <a href="https://www.amazon.co.uk/Brain-Maker-Power-Microbes-Protect/dp/1473619351/ref=sr_1_9?ie=UTF8&qid=1490246278&sr=8-9&keywords=gut+health">‘Brain maker’ </a> by David Perlmutter, as a bit of a start. <br />
<br />
Keep it real Folks<br />
<br />
Phil Snowden <br />
The Fat Loss & Performance Coach <br />
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-91230302528428405982020-04-28T04:57:00.000-07:002020-04-28T04:59:43.634-07:00My First Ever 100 Mile Ultra Marathon: Part 2<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2jmM4XPwVakVxxJR2Je6AaEYnTcyAjj2F9S9z2OK3P1hbrM2LBPWVQWKGj5qdPZ_PBjMMz1FX2iXa0zQtYzokQ5eIPCVH475aW65BGxyEeGY25oeOlCRCH0ApaPoKJ6HPb8zga8_CzST/s1600/91188769_2863266270432455_2848935675263188992_o.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="635" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2jmM4XPwVakVxxJR2Je6AaEYnTcyAjj2F9S9z2OK3P1hbrM2LBPWVQWKGj5qdPZ_PBjMMz1FX2iXa0zQtYzokQ5eIPCVH475aW65BGxyEeGY25oeOlCRCH0ApaPoKJ6HPb8zga8_CzST/s1600/91188769_2863266270432455_2848935675263188992_o.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Picture credits BUTM</td></tr>
</tbody></table>
<h3>
Recap</h3>
<div>
<br /></div>
<div>
I had exactly eight weeks training time, to prepare myself for my first ever 100 mile race, the Borneo Ultra Trail Marathon (BUTM). Just to give you a bit of perspective, I'd normally recommend training for 12 weeks for a normal 26 mile marathon. You might think 'you must be a runner already then'. Nope, I'm not a 'runner', I run for leisure and maybe three times per week at that. </div>
<div>
<br /></div>
<div>
I have however completed an ultra marathon in the Arctic, three years ago, which was 230km over 5 days. The longest distance covered in one day was 65km. So I guess I have some experience of being on the feet for a long period of time (and that's was friggin painful! You can watch my journey on that one <a href="https://www.youtube.com/playlist?list=PLtL8mgugXikwZ7OaLuoewWk1WIBUwtoDZ" target="_blank">here</a>).</div>
<div>
<br /></div>
<div>
As for why I thought this would be a good idea? Well, I'm always full of bright ones like that. </div>
<div>
<br /></div>
<h3>
Preparation for an Ultra Marathon</h3>
<div>
<br /></div>
<div>
As per <a href="https://www.philsnowdencoaching.com/2020/02/what-is-ultra-marathon-ultra-marathon.html" target="_blank">part 1</a> of this blog, I went to see a running technique specialist, who picked up certain flaws in in my running pattern and gave me some great tips to improve efficiency and reduce risk of injury. <br />
<br />
With regards to training, I continued to do resistance training everyday, Strength & Conditioning (work more suited for a Crossfit workout) and maybe ran x2-3 per week, for an hour or so. In fact the longest I ran for was, an hour and 20 minutes, which is ridiculous and I would say irresponsible considering the feet of the challenge ahead.<br />
<br />
There were a few reason I didn't really take it that seriously:<br />
<br />
1: I had ongoing pain in my Achilles tendon, that flared up every time I ran (during and after), so that put me off putting in miles.<br />
2: I like to run to chill out, listen to an audible and get outside. The fact that I 'had' to run, took the enjoyment out of it.<br />
3: I knew there was no was I could get 'fit' enough in 8 weeks to run 100 miles.<br />
<br />
I had a very assumptive attitude too. I knew I was going to cross the line no matter what, so in my head, I had already done it. I was so lackadaisical, I didn't even book the flights, hotel, or buy the necessary kit, until five days before departure from Singapore. <br />
<br />
When people are asked me about the details of the race like, 'what's the route, weather or terrain like?', I didn't know, I hadn't even bothered researching and I was just more focused on work. In my head I was aiming to complete it in 28 hours and time I plucked out of the air.<br />
<br />
On reflection, it was all pretty irresponsible and I would never recommend that sort of attitude to a client, but I personally knew the level of pain and 'mental' I could tolerate after the Arctic Ultra.<br />
<br />
With regards to my nutrition, I was mainly eating the same balanced meals as normal, except I increased my carbs by approximately one handful each meal, a week before the race.<br />
<br />
For the race, it was recommend that I take a meal replacement called <a href="https://www.tailwindnutrition.com/">tailwind</a>, so I head to specialist <a href="https://www.rdrc.sg/">running shop</a> for extra help. <br />
When I turned up and explained the situation and my trailing history, they were sceptical to say the say least. I don't blame them, these guys were veteran ultra runners and weighing in at 91kgs, I am not a typical looking 'racing snake'. <br />
<br />
<h3>
Race day </h3>
</div>
<div>
<br /></div>
<div>
Saturday 14th March 2AM : Alarm goes off and I'm up, getting a shower to wake me up and doing the final packing before catching the bus, to get us at the start line.<br />
<br />
6AM: Off we trot. It's still dark, but sun is starting to rise and everyone's keen and set off a good pace, to get head of the pack...until they're hit with the first 18% incline after 400m, when everyone starts walking and panting heavily up the first mountain.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgluIJr1ePchOoNJUdBvyncZJcemg_MHN_9Hyaf-CUqFnZUKssD8zmAb15Zoqw_iJtq-hhEmgdvWpAZGIjO_ZUiikUpqtl98i-f2_0Cb6Vvi77K-IdFzgWZyuJHkardascXjNI7G8GehCDz/s1600/90541908_2863212303771185_4023398936235474944_o.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgluIJr1ePchOoNJUdBvyncZJcemg_MHN_9Hyaf-CUqFnZUKssD8zmAb15Zoqw_iJtq-hhEmgdvWpAZGIjO_ZUiikUpqtl98i-f2_0Cb6Vvi77K-IdFzgWZyuJHkardascXjNI7G8GehCDz/s1600/90541908_2863212303771185_4023398936235474944_o.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Picture credit BUTM: Getting ready for the off</td></tr>
</tbody></table>
<br />
<span id="goog_362228762"></span>
From here I pretty much lose track of time and the whole event starts to blur. I hope I can dictate the experience well enough, because after the first hour, it starts to get a bit insane...<br />
<br />
6:07AM: Ankle starts screaming at me stop! That's right, almost straight away my achillies starts to play up, as all I can do at this point is to alternate between running for 8 mins and marching for 8 mins. (I was actually given this strategy by my running coach Aschton). This is really hard to do when you're ultra competitive, I hate people overtaking me. I have to fight every fibre of being not to speed up, or catch up.<br />
<br />
10AM: Use my first caffeine/vinegar shot-FUCK ME it's rank! The guy next starts laughing and says 'first time?'. First and most certainly last, that's 60 odd bucks down the drain.<br />
<br />
Anywhere between 10AM-12PM: We hit the first check point, it's starting to get hot now. I refill my water bottles and set off again quickly into the jungle. The jungle is really exciting at first, but the technicality of foot placement, avoiding catching you're eyes of low branches, sticking to the path and pulling yourself up steep inclines with finger nails, takes away some of the excitement. I slip and trip plenty. I found a piece of bamboo, which became walking stick for the rest of the race (guess what, I neglected go pack my hiking poles). At least it was shade from the sun in the jungle, because once I got out of it after midday, it was friggin hot!<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKx1M3f6-e25FpvfS0BvMfpSd2j1ydmfekJOL7rjflUgrvwxBN5pDIELMe9H1YAlqJ6KFKwFuX_4kSFZytnOQPI7xYAHzn8h7P9EJP4Urzl6RT7HDKIEvosIrsVDq8EeP8HO4TdcquOvlG/s1600/89914189_2839811429444606_2247770528771211264_o.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="640" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKx1M3f6-e25FpvfS0BvMfpSd2j1ydmfekJOL7rjflUgrvwxBN5pDIELMe9H1YAlqJ6KFKwFuX_4kSFZytnOQPI7xYAHzn8h7P9EJP4Urzl6RT7HDKIEvosIrsVDq8EeP8HO4TdcquOvlG/s1600/89914189_2839811429444606_2247770528771211264_o.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">See, everyone's happy to get out of the jungle. Picture credits BUTM</td></tr>
</tbody></table>
<br />
1-4PM: The self chatter was all about numbers, working out how fast I was going. What was the average mile. What was my average 10km. What as my expected finish time etc. It's hard to measure distance without a map. <br />
<br />
A strategy we'd use in the Army was counting paces. We were taught to pace 100m or the length of a football pitch. For me a football pitch was approximately 65 paces. All you have to do after that is, tally the 'football pitches' walked. Once you'd counted x10 of those pitches, that was approximately 1km. Some guys would have ten knots tied on a piece of string in a pocket. That pocket would have a hole where the string was threaded through. After every 100m, you'd pull the knot through the hole, until you got to the 10th knot. That would be your 1km. Clever right!<br />
<br />
4-6PM: I'm still obsessed with numbers, but this time my motivation turns to the doubters and nay sayers. I girlfriend was really worried for me about this challenge, given the lack of training and preparation. Granted, but something else was bothering me. A couple of her circle were telling her I couldn't do it and specifically, in the time I wanted to complete it (28 hours). The pace I was going, was looking at 21 hours!! 'Yesss' I thought, 'I'm gunna smash this'....That's while I was still able to run. But by nightfall, my legs had had enough running, they were gased and then, it got dark.<br />
<br />
6PM-12AM: I managed to do the first circuit, which was about 45 miles and was back to the beginning, where supplies are. I feel tired and hungry, thankfully there's a pretty good spread of food laid out for us at the checkpoint. I stuff my face with potatoes, rice and curry chicken. Pick up a load more sweets to snack on and set off again...the wrong fucking way. One of the stewards run after me. Luckily I'd only done about 400m, but I was angry about the time I'd just wasted. He re-directed me and it was back up the 18% hill from the beginning. You're fucking kidding me!<br />
<br />
<h3>
Day 2</h3>
<div>
<br /></div>
12Am-5AM: I was back in the jungle for most of the night and is eerie as shit! Also, to make it more fun and challenging, it rained, so lovely and slippy. <br />
<br />
Alone in the jungle, I started to think 'why the fuck am I doing this'. It was almost comical. I could barely take a step without tripping on some vines, scratching my face on low hanging branches and sliding down hill on my arse.<br />
<br />
I fairly recently visited Vietnam and did tourist thang and went on a day trip to the tunnels left from the conflict. Going through the jungle now, made me appreciate what those soldiers (on both sides) had to deal with. I couldn't imagine having to do that tactically and quietly, they must of been petrified. it gave the heebie-jeebies just doing it for fun.<br />
<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqCs9raif1nnZItLSXDo9eHd7u_ksaVSbQd7g-FI8U_aoO_nxJ0a4fl7OdLuUjIp-thhILi76kJdessOkNGgqHoXRBXNVtptEBNvYOSt8biwOp1btYZJNdsnUEpMJpbXT9SnFdRg3D5C2a/s1600/6cf8760131be7b3fc9afaa58d2d5522d.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1230" data-original-width="1541" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhqCs9raif1nnZItLSXDo9eHd7u_ksaVSbQd7g-FI8U_aoO_nxJ0a4fl7OdLuUjIp-thhILi76kJdessOkNGgqHoXRBXNVtptEBNvYOSt8biwOp1btYZJNdsnUEpMJpbXT9SnFdRg3D5C2a/s1600/6cf8760131be7b3fc9afaa58d2d5522d.jpeg" /></a></div>
<br />
<br />
I was pacing about 1km per hour from most of jungle and set me back massively. I was starting to feel mentally exhausted now too, from concentrating so hard. That really was something, I prayed that was 'jungle phase' done and over with.<br />
<br />
5AM-10AM day 2: I remember at the start/finish line, my colleague Lizzie (also representing Ufit), pointed to a rope bridge you cross to get to the finish line. That bridge stuck in my mind, as it was going to be the 'home run' I could look forward too at the end.<br />
<br />
At the end of the second circuit, you cross that bridge and the end of it is a sign. 'Right to 100km finish' and 'left for 100 mile' (continuation). You can literally see the glaring lights of finish line, hear the celebrations and hear the music playing. I was thinking of every excuse to stop and quit, 'Some sort of injury'. 'I hadn't trained properly'. 'Not enough supplies'. 'You've done 100km mate, that's really well done'. 'You've got nothing to prove'. I fucking did! I kinda humorously gave up trying to think of excuses. "You're going to do it anyway, so shut the fuck up and get on with it" I said to myself and took the left turning.<br />
<br />
Near the bridge was the main checkpoint where I the buffet was from earlier. I thought I'd get some morale from re-feeding and re-fueling, but no joy. The food had pretty much been scavenged by racers and the fly's were eating the remains. Great, dolly mixtures and electrolytes for me then. <br />
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<br />
I did pack the liquid meal replacement I mentioned above. I was advised to take form the really helpful and 'encouraging' lady from the running shop*. I had to mix in a bottle of water, to a certain ratio and have another water bottle that I had to split that with. Then finish a certain amount at certain times in the race, depending on certain...la-la-lah. As soon as she started giving me details, I totally lost concentration. It tasted fucking rank anyway, so didn't drink it. Any other 100 bucks odd wasted. <br />
<br />
At this point I was 19th in the field. 'Not bad' I thought. I just wanted to get back on the trail and let the other racers waste time eating at the checkpoint. Where I had cooled dow, I really started to feel the inside of my thighs chaffing. I knew I'd packed some 'anti-chaff' gel, but could not for the life of me find it on my person, or supply pack.<br />
<br />
5:20AM: I set off (the right way this time) and it was on a nice flat road. I needed it, as my legs were stiff and needed gently warming up again. But the chaffing, was getting unreal now.<br />
<br />
The 'lovely flat' didn't last more than 500m before I had to take a right turn, up the start of the steepest -longest, fucking-baking slog I'd ever been up (and I only went to Everest basecamp 5 months ago). <br />
<br />
At one point I thought I gone the wrong way, because I recognised that I'd already come down this particular stretch in the night. A Indian guy (running in sandals) came towards me and past. I was like "no-no, I've taken a wrong turn. I can't go back and do this again. I can't'. <br />
<br />
I decide to risk it and kept going. I got to a check point, I was praying they were going to tell me I'd gone the wrong way. That would've broken me and would've been my legitimate excuse to bail out. "Is this the right way for the 100 miles". "Yes-yes. keeping going that way" the organiser chuckled. They pointed to another fuck-off incline. "Fuuuck sake!". At this point you can probably tell, I'm a bit irritable now, but the dawn view, from the top of the mountains, overlooking jungle and Mt Kinabulo was incredible.<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7368IR1uc40PUZDc0Qga2CL_QX6sotCSmvXazsw4_qy15lNMNwRBbAIRpInEC7EVjKpbIfY1Qo40TpbeIjsd-Uq_k_Tx482_5n1R3SXKL0741b8IEliwvUhFfBF-b4oQIy_QfByrbz8-6/s1600/91406047_2863261763766239_1662685443482714112_o.jpeg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="635" data-original-width="960" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7368IR1uc40PUZDc0Qga2CL_QX6sotCSmvXazsw4_qy15lNMNwRBbAIRpInEC7EVjKpbIfY1Qo40TpbeIjsd-Uq_k_Tx482_5n1R3SXKL0741b8IEliwvUhFfBF-b4oQIy_QfByrbz8-6/s1600/91406047_2863261763766239_1662685443482714112_o.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo credit: BUTM</td></tr>
</tbody></table>
<br />
10AM-3PM: I get to another check point and man it is warming up! They warn me about the day's temperature forecast. I throw water into my face, and the mild force of the impact, sent my flying backwards, on my now 'stilts' for legs. A group of guys rushed to help pick me up, but I was all "I got this-I got this" trying to smile. They looked concerned as pulled myself together. I probably hobbled about 6 paces and slid on my arse on a mound, not even worthy of a broad step on normal legs. "I got this" I called out. <br />
<br />
From here until night, I was fully exposed to the sun. There was more fuck-off incline too. Some parts there was even rope on the trail, to help pull yourself up. Me and other racer, took turns to over take each other, while the other rested to catch his breath. <br />
<br />
I could feel the sun torching the back of my head and neck. I didn't carry a hat (funny, I didn't prepare for the heat). It was completely wiping me out. I finished 3.5-4 litres of water with a 10km distance. To find some sort of shade, I had to lay in a bush sideways. It-was-killer and my FUCKING-chaffing issue, was starting to feel like rusty rakes, shredding the inside of my thigh. <br />
<br />
I got to 100km and so behind original finish time of 10 AM, it was now looking at 7PM. "Just get it done Snowy" I said to myself. "Roger that" as I looked up another-nother fuck-off incline.<br />
<br />
130km (couldn't tell you the time at his point): I reached a checkpoint and was in 11th place. There was loads of fruit, noodles and biscuits. I smashed as much I could in my face and searched one last time for my anti chaff gel. Yesss! I fucking found it. I pulled the elastic at my pants, dipped my fingers in to the gel and then looked down. "WHAT THE FUCK!". It was like I had the bubonic plague between my legs. The blisters! It looked like a my groin had leprasy. I smothered my hand in the gel and dug in. It felt like my hand was rubbing ancient Roman cobbled street, the blisters were enormous. <br />
<br />
After that wonderful experience, I now only had 30kms to go. I was ecstatic, 'only' 30km. You may think '30km mate? That's still a long way'. Well yeah, but not in the grand scheme of things. In fact, it really gave me a boost and I later found out that the last 30km split, was my fastest 10 km splits.<br />
<br />
I set off into, guess what...more sunshine and more incline! I got about another hour in and then all of a sudden I was hit by a sensation that all runners fear and dread-'runners belly' (rapid and uncomfortable gastrointestinal movement). <br />
<br />
There was no where to go, and there was a lovely(ish) toilet back at the checkpoint. At the time I though 'it's only 30km to go'. "You twat", the swearing and hating my life choices becoming more regular. I literally got to a point where my thighs were ok, I'd had a good feed and was back on a good pace, but now, I was about to shit my pants. "Fuck it, I've got to go here". I just went on the side of a gravelly road. Fellow runners, pedestrians, or cars could've past at any point, but I could not give a sh...<br />
<br />
While I stopped, I re-lubed and started running again to make up time. I was now starting to think I would get 10th, until...back in the jungle. "You-fucking-fucking-fuck-fuck" and now it was starting to get dark again. <br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoeCno2ohR9VfDPVqlWR214FD9nbEvxfNkesPg4-2S3DsSONPjgw-vQXkcb_RtKVzdtRKTLphmzJbEJl4MChvpYPkBY9rgQiuihljy1FN2ONR_943ebPJmVpvFERDb6sa8bKeQ8s_frojs/s1600/90718806_2863223637103385_5327794217861251072_o.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="960" data-original-width="640" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoeCno2ohR9VfDPVqlWR214FD9nbEvxfNkesPg4-2S3DsSONPjgw-vQXkcb_RtKVzdtRKTLphmzJbEJl4MChvpYPkBY9rgQiuihljy1FN2ONR_943ebPJmVpvFERDb6sa8bKeQ8s_frojs/s400/90718806_2863223637103385_5327794217861251072_o.jpeg" width="266" /></a>Focusing the path ahead I noticed something on the ground. It was still, but buzzing. I started get getting lower to get a closer look, when the buzzing sound exploded as a million fly's jumped up at me to then reveal, a fuck-off snake. "Holll-y shit "I screamed. "No one said anything about fucking snakes at the start of the race. You mean to tell me I've running through a fucking jungle, with fucking snakes in it!" Now it seems ridiculous and obvious, that of course there's going to be snakes-idiot. If you'd prepared before you come out, you might of read about that and the bamboo with spikes the length of fingers, on I hadn't mention until now.<br />
<br />
Maybe 7:30PM?: I was on the back of another female runner now, she pulled over to let me past so she could get her head torch out. I was switched on and already had mine out at ready, (the most prepared I'd been for this race). I led for a bit but she was pretty hot on my heels. I was starting to makes mistakes where I was running her race, so I let pass again. I'd put the pressure on her, but I wanted that 10th place. <br />
<br />
8PM(ish): We both got out of the jungle and reached the last 10km checkpoint together. I felt so relieved, only 10km to go! "Sip up and get the fuck out' was that was going though my mind. One of the organisers was trying to tell me something, but I couldn't be arsed listening, as at that particular point of time, I was having to fondle myself with lube down my pants.<br />
<br />
Now it was pitch black, but back on the road. There was still more incline, I was thinking "is there any down hill in this bloody country or what?" Yes there was and I was about to get smashed with it- pretty much 10km of down hill. Which by the way isn't as glorious as you may think, due to the impact it has on your thighs and end of your toes.<br />
<br />
I was trying to keep up with the lady, but again I caught myself running her race and kept losing my footing and tripping. "Fuck this. Slow down. You're not gunna finish the race at all at this rate". I had to stop and gather myself, take a few breathes and wind down. I was in conflict in my mind, as I wanted that 10th place, but at the same time didn't was to twist my ankle.<br />
<br />
I looked up and for a minute or two observed the clear night sky. I remembered my pal Gareth back in Singapore saying "you're always on the go. It seems that you're just turning up for this race and coming back to work again. Chill out and enjoy the experience". I reflected on that and thought about it. I been looking down for so long, I hadn't really appreciated what I done, seen or experienced. So I did. I went through a bit of a gratitude list. Then all of a sudden I snapped out of it and said "get the fuck on with it!". So I started running again.<br />
<br />
I got to a point I thought I recognised from a previous circuits, "I'm close, I'm nearly there-yess!" But I my excitement and the dark, I made three wrong turns and I had to fall back and find the path again. I started to see the lights (what I thought the finish line lights). But no. The path directed me right back into the the jungle. At this point I almost wanted to cry. I'd been focusing on my pace and counting the steps I knew I was going close to 10km, how the fuck could I be going back into the jungle?<br />
<br />
Thankfully I wasn't in there for long, and came out at a river, where I thought the rope bridge was at the start/finish, but it was leading me the wrong way. I was completely disorientated now and just wanted this to be fucking over.<br />
<br />
I kept checking over my shoulder, I swear I could hear '#12' catching up on me. "I'm not losing this place, no fucking way". I picked up the pace again. By now I knew I'd done 10km. "Where the fuck is that bridge?". I ran and ran my heart out. My mind had left my body about 8km back. It wasn't bothered about pain now. It was as if my mind had taken the reigns and was riding an unanimous object, that the rider didn't give a fuck about. Pure focus was on staying ahead of #12 and keeping moving. <br />
<br />
"Music! Lights! Fucking yesss". I ran harder and saw the rope bridge. I checked over my shoulder and then took out my phone to film the finish. <br />
<br />
"Fuck me, this bridge is shakey. Ok, put the phone away before you loose in the river". I get to the end and saw the same sign post as before, but this time it said 'Right 100 mile FINISH' . It was all lit up like the gates of heaven. I hear clapping and cheering as I head towards the end. A couple of guys came running over to congratulate, no, catch me crossing the line. <br />
<br />
I fucking done it. One of guys said I was "the first brit to cross the line". Nice. I looked up at the clock '39.41:48' and actually I came in 9th out of 188 (that entered the 100 mile race).<br />
<br />
I recieved my medal and was chuffed to bits. I sat and chilled...and seized up. They said I can go and catch the bus back my hotel at the main checkpoint, another 800m way. "Is there a shuttle to the check point?" I asked. "Ha ha no. You can run 100 miles, you can walk 800m ha ha". The organiser quipped. "FUCK YOU funny man" I said internally. Two people then had to lift me up out of the chair. That 800m book me over 12 minutes.<br />
<br />
I walked to the bus stop on my 'peg' legs. I missed the bus home by 10 minutes. I had to wait another 2 hours. " FOR-FUCK-SAKE!". <br />
<br />
I went back to work the next day and hobbled around for about a week. My neck peeled like a snakes skin and the top of my scalp was blistered from the sun. My feet, were in pretty good shape, all things considered, but by the end of the week I crashed. I was so exhausted, my body could barely function. I slept for 15 hours straight, I'm told that's normal for Ultra Athletes.<br />
<br />
I wouldn't say it was as painful or 'mental' as the Arctic Ultra (as I was running on two stress fractured shins then), But it was amazing to be able to push my body like that and prove to myself what else is achievable. <br />
Experiences like that, really boost your confidence in yourself and make you think 'if I can do that, then I can do 'X'. <br />
<br />
So what's the next challenge...?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0BNkHRMZI152ZduodmIjiHv5KIB-WHM3kiTv4ftjvv9Mgzjm6FI1ByKVcc4l4i9me0z1YRgn1L9N2ya0TzPrIP8V1RErgkAlObCZ6cl1fvsOaHp4mQx79MXoF10zw5uWy1Stox8JZs5-V/s1600/BUTM.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0BNkHRMZI152ZduodmIjiHv5KIB-WHM3kiTv4ftjvv9Mgzjm6FI1ByKVcc4l4i9me0z1YRgn1L9N2ya0TzPrIP8V1RErgkAlObCZ6cl1fvsOaHp4mQx79MXoF10zw5uWy1Stox8JZs5-V/s1600/BUTM.jpg" /></a></div>
<br />
<br />
...Any ideas?<br />
<br />
Keep it real folks<br />
<br />
Phil<br />
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<br />
*I actually caught her at the start line. She was with another guy and was like "this is the guy that came to the shop, that <i>think's</i> he's going to do the 100 miles'. He's only been training for 8 weeks and does a couple of runs a week". As if I'd stuck in her head, some heavy-ass english bloke, who thought he could just turn up to a run 100 mile trail race.<br />
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-44609999669231219492020-04-23T04:34:00.002-07:002020-04-23T04:35:55.953-07:00Circuit Breaker Extension: It's Game On For Fat Loss <div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpAxCR9bdMRDyON1xvUt-cb02sq2IS6gJABu1fk0yv-bUaYokNOcpF1WbiUIGAgh7nLubI89AosxPp5Sls208_4qRvECaDzc8UgbyPoBkl3nYkR8fl5SdrbvjWot6PYRT9YRvZX_2Dg_Bg/s1600/1*-T6Xydve8TgrB1YtvG4c_A.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="506" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpAxCR9bdMRDyON1xvUt-cb02sq2IS6gJABu1fk0yv-bUaYokNOcpF1WbiUIGAgh7nLubI89AosxPp5Sls208_4qRvECaDzc8UgbyPoBkl3nYkR8fl5SdrbvjWot6PYRT9YRvZX_2Dg_Bg/s1600/1*-T6Xydve8TgrB1YtvG4c_A.png" /></a></div>
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<h3>
Uncertain times</h3>
<div>
<br />
We are all living in uncertain times at the moment - everyone's feeling the negative effect of the Corona virus pandemic. Here in Singapore, the original circuit breaker was set to finish on 4th May and has now been extended to 1st June.<br />
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The original 4 week stay-at-home order didn't seem like such an insurmountable task. I think everyone was prepared to cope with that month indoors and, if you're anything like me, try treat it as a bit of 'holiday'. and break from the norm. What I mean by this is, many of us felt like taking 'the foot off the gas' with work, daily routines, grooming standards, personal hygiene (I know there's been a day or two where you've not showered!) and our health & fitness. </div>
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<div>
To be honest I have had the 'ahh fuck-it' mentality. I know my body fat fluctuates throughout the year, where I'll train hard for a vacation or an event and let loose on said vacation or after I've finished the event. But I always know I can hit the gym after, get back into my eating routine and drop the fat again within a couple of weeks - gym closures including condo gym facilities have been extended until 1st June. Shit!</div>
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<h3>
A tipping point </h3>
<div>
<br />
For me there's always a 'tipping point' in such situations where I think 'right, that's it, fun's over, get back on it you lazy git'. I'll admit I've been drinking through the week, heavier on the weekends, eating what/whenever I want and getting up at 9:30am feeling damn lazy. This was not a problem for a couple of weeks, but now the news of an extended circuit breaker has been announced, that was the reality check I needed and for me to hit my 'tipping point' again. </div>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp7f10MqD1_CjKan8JwcmETC2k0alOfwXzvKIVPUZAnCUQTxvcb5ucCkJ_nw8RpczApm4oz827wx7fQoGO51kTUwlJfCtHCtvUpRnJpgAYgt7dh0OE0ue5woAoaBA3Ter6oG_yy-cY-lPP/s1600/Language+scales.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="900" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp7f10MqD1_CjKan8JwcmETC2k0alOfwXzvKIVPUZAnCUQTxvcb5ucCkJ_nw8RpczApm4oz827wx7fQoGO51kTUwlJfCtHCtvUpRnJpgAYgt7dh0OE0ue5woAoaBA3Ter6oG_yy-cY-lPP/s1600/Language+scales.png" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">What words are you using on the 'commitment scales'</td></tr>
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<h3>
S-L-A-P</h3>
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<br />
In life, whenever we're unhappy with ourselves we all hit this same 'tipping point', but it occurs at different times for different people. Sometimes it can be a cutting remark from a friend or loved one, a decline in performance at work, a health issue or even seeing a photo of yourself and thinking hol-yyy shit! <br />
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You think it's come out of nowhere, but actually you've probably been getting little signs for a while that you're on a decline, but it's easy to ignore. Ohhh how ignorance is bliss. <br />
<br />
These are just little slaps, knock you a little bit, but nothing you can't handle. Then you get a few more signs, such as trousers getting tighter or you're now get breathless walking the stairs - the remarks cut a bit a deeper until finally you hit with a massive metaphorical SLAP!</div>
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Before you actually make a change, you'll go through Self-Loathing, Actualisation and Procrastination. This is your S-L-A-P. </div>
<div>
<br /></div>
<div>
You'll potentially hate on yourself a bit, constantly judging yourself and your flaws. You'll realise you need to make a change-it's gone too far and then finally, you'll over think what to do and put off starting that initial change with a suitable excuse, such as: I'll wait till Monday' or 'I'll get Sally's birthday out of the way first' or even 'I wait until after circuit breaker', blah-blah-blah...</div>
<div>
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Psssh c'mon, we know we're just delaying, just get the fuck on with it! All that time you wasted thinking about doing something, getting 'ready', or 'preparing' is just swerving what you need to do. <br />
<br />
People do courses for the same reason. 'I'm not ready', 'I need to know more', 'other people have done (X) first'. Fucking get on with it and stop wasting money on stupid courses that aren't going to give you a return and I mean an <i>actual</i> return.*<br />
<br />
<h3>
Time to get serious </h3>
<br />
Now the circuit breaker has been extended, use this extra time as your new tipping point, before you get to the S-L-A-P. With this extended time, it's a great opportunity to plan to surprise all your friends, family and co-workers with an awesome transformation when you see them next, post circuit breaker. Imagine people saying 'WOW you look amazing!' Or 'Jeeeez, how much weight have you lost?'. 'You look fantastic, you must've really worked hard during CB'. <br />
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That'll feel awesome right? Now imagine the opposite reaction if you continue to do nothing and eat and drink as you are...which future scenario feels better?<br />
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<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="374" src="https://giphy.com/embed/3o7TKVUn7iM8FMEU24" width="690"></iframe><br />
<a href="https://giphy.com/gifs/foxinternational-simpsons-homer-3o7TKVUn7iM8FMEU24">via GIPHY</a><br />
<h3>
You have control</h3>
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<ul>
<li>No commute (saves an hour at least)</li>
<li>No networking breakfasts (saves early mornings and excessive food intake)</li>
<li>No business lunches (4 courses meals with wine)</li>
<li>No one asking questions at your desk (wasting time)</li>
<li>No one tempting you with office birthday cake (excess food intake)</li>
<li>No after work socials (alcohol, late nights, pizza on the way home)</li>
<li>No coffee shop runs (lattes and a last second 'oh and a croissant please')</li>
</ul>
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You have all the control now. You can pick the food being delivered to your door step. You can train when you want. You can get up and go for a walk around. You <i>can</i> lose weight, if <i>you</i> want. You can back to work looking great, or you can go back to work looking the same, or worse. It's totally up to you now.</div>
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<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="374" src="https://giphy.com/embed/WuGSL4LFUMQU" width="690"></iframe><br />
<a href="https://giphy.com/gifs/oooh-WuGSL4LFUMQU">via GIPHY</a><br />
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<h3>
How do I start losing weight?</h3>
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honest with yourself, since you've been at home have you: </div>
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<li>Got up and picked at foods in the fridge/cupboards that you wouldn't normally eat at work</li>
<li>Been rolling out of bed and logging on</li>
<li>Watched every box set on Netflix?</li>
<li>Been drinking more during the weekend, because you don't have to 'get up for work'?</li>
<li>Been going to bed past midnight?</li>
<li>Doing 20 mins of exercise, (if any) thinking thats enough for the day?</li>
</ul>
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If you've said yes to any of the above, then focus on that one thing first. How could you stop/improve that? If it's a 'yes' more than one, then don't worry, again just focus on one thing you can improve, square that away and move on to the next habit you adjust.</div>
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If you need some exercises to get you going, you can download my free <b>Corona Indoor Survival Guide <a href="https://www.philsnowdencoaching.com/p/homeworks.html" target="_blank">here</a>.</b> </div>
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A lot of the work I'm doing at the moment is Virtual PT via webchat channels and is great for the extra push, accountability and someone else to keep you company for an hour. <br />
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If you'd like more information on how VPT can work for you, send me a WhatsApp text to +65 8821 8039 and I'll personally get back to you.</div>
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Stay safe and keep it real folks</div>
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Phil</div>
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*I'm not poo-pooing developing yourself and doing courses, it's absolutely necessary, but not always essential. Guilty: I can say that from experience, as I've spent sooo much money on courses I thought I needed to do to make more money, when actually I just needed crack on making money with the qualification I had at the time. Basically it was fear of putting myself out there and excuses I was telling myself (and others) that I wasn't qualified enough YET.<br />
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-13361399533167669882020-03-09T02:48:00.001-07:002020-03-09T02:48:46.531-07:00Is your posture ruining your day?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc4f1gGcY4e19TV91XJKdqhUBAspGfZ5k428n5ZI5alLIkwdO4Y7FSlzi-dWifKj8_Hb4lu3estph0d-tZwDuk2QkVlpdh3bhWyXN7CfSwVU9mljQE77y5nCCmU39op8F6mpC0RlfknlfM/s1600/posture+ruining+your+day.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1300" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc4f1gGcY4e19TV91XJKdqhUBAspGfZ5k428n5ZI5alLIkwdO4Y7FSlzi-dWifKj8_Hb4lu3estph0d-tZwDuk2QkVlpdh3bhWyXN7CfSwVU9mljQE77y5nCCmU39op8F6mpC0RlfknlfM/s1600/posture+ruining+your+day.jpg" /></a></div>
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<h3>
What is posture?</h3>
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Posture is the body's position in space and time. When we talk about posture as fitness professionals/therapists, we're generally referring to the position of the pelvis, spine and shoulders when standing, sitting or laying. </div>
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When I training clients in the gym I will be looking at the most effective and safest posture for a paricular exercise or movement.</div>
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One thing to remember is, no one has a perfect posture, (in their adult life anyway). You pretty much lose that, as soon as you start school and you sit your tiny little bums down for the first time, reducing the amount of fun/play time/freedom you had the day before. </div>
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As soon as you're repeatedly stuck in the same position (like sitting on a daily basis), the body starts to adaptively shorten it's muscles, in a response to gravitational forces pushing down on us.</div>
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<h3>
Different types of posture </h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-gc4VXgJ9ZQ80yhdzoYfLBfTpPDAL30OFePV0ugRmpJGVeaUk1acQzFOtwIt6Qn6nY6pAabHiClK4nvRwTpVub1fdNUA6q0PfqoTYKcZgS_wiwwclbWqFNPxp1SkNlsho0EOYkaEAW04n/s1600/phil_+sway+back.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="1600" data-original-width="973" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-gc4VXgJ9ZQ80yhdzoYfLBfTpPDAL30OFePV0ugRmpJGVeaUk1acQzFOtwIt6Qn6nY6pAabHiClK4nvRwTpVub1fdNUA6q0PfqoTYKcZgS_wiwwclbWqFNPxp1SkNlsho0EOYkaEAW04n/s1600/phil_+sway+back.jpg" title="phil snowden swayback posture " /></a></div>
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<b>The 'sway back' (upper cross syndrome): </b> This is a pretty typical posture for most people (particular gym goers). Here we can see a tightness of muscles in the hamstrings (back of thigh), lower back, neck, chest and upper Abs. This posture can protrude the belly, giving the appearance of a paunch. Gym goers tend to go crazy on the crunches here, in an effort to get rid of said paunch. But doing so adds the tightness of the upper Abs, further pushing the hips forwards and amplifying the paunch. More 'release work' is needed on the muscles in the red areas. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhwZZ0cMGs9t_tqRLEdETVrkKiN9tANdCmN9vdCnLwDacQTaXi6QKTKsfQq1zVTpsLBnv2BZO7mM_MFciSHP6vky675v4jzhJ3FE3teSFNOEWLHf31-SnceADP0MVAlnU7YgQtg1Br_kGp/s1600/hyper+lordosis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="1600" data-original-width="932" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhwZZ0cMGs9t_tqRLEdETVrkKiN9tANdCmN9vdCnLwDacQTaXi6QKTKsfQq1zVTpsLBnv2BZO7mM_MFciSHP6vky675v4jzhJ3FE3teSFNOEWLHf31-SnceADP0MVAlnU7YgQtg1Br_kGp/s1600/hyper+lordosis.jpg" title="phil snowden lordosis posture " /></a></div>
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<b>The 'duck back' (Hyper lordosis)</b>: Predominantly a tightness in the the lower back, hip flexors (muscles used to bring the knee upwards-also attached to lower spine) and in the neck. The hips tilt forwards here, so thigh muscles and hip flexors tend to be stronger than the butt (glutei) and hamstrings. This can give the illusion that the hamstrings are 'tight', thus encouraging more strestching of the hamstrings. However, the hamstring are actually taught under tension, where they are being pulled forwards by the over active quads and hip flexors. (Think on a load on a pulley system. The load pulls the rope tight, same principle). More release work out is required in the red areas.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3l_FIkl4zkyiNPAunEDWtq6xHF7wOtH58ofdoHqnE0XGuVJ9d5NOwdnvXOPPOsSW0SrWyzoMXQZZqI64hCkdXN5shDbd5Czs710jPEfTOYZVEg3AejM7-lgR1bwpuI9CEawXHSoletJ-K/s1600/hyper+kyphosis.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="1600" data-original-width="986" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3l_FIkl4zkyiNPAunEDWtq6xHF7wOtH58ofdoHqnE0XGuVJ9d5NOwdnvXOPPOsSW0SrWyzoMXQZZqI64hCkdXN5shDbd5Czs710jPEfTOYZVEg3AejM7-lgR1bwpuI9CEawXHSoletJ-K/s1600/hyper+kyphosis.jpg" title="phil snowden hunchback back posture " /></a></div>
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<b>The 'hunchback' (Hyper Kyphosis)</b>: A common posture amongst sedentary workers, or desk bound duties (though not exclusively*). If you look at the picture below can see the why the resulting posture occurs. This can lead to lots of aches and pains in the lower back and neck. </div>
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Other symptoms can be head aches, lack of energy and breathlessness, (due to the lungs not being able to fully expand and get plenty of oxygen in) and shortness of height. </div>
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*I actually used to train a particularly tall lady (especially as a child), she was conscious of this and with friends, she would hunch over to be at the same level and blend in. Unfortunately this had a massive impact long term for her posture and confidence-bless her. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQyGpMaWQlusSKkYVJ8IEBZmc7ddZdaWxs9Mwx877T1fzgYzDIkLy4eXeePKlWSY-xH3X3_rA1EJysH-_e2GBiMHBT6xvSM_TwQRLbodEexmZ3bf7sU3JsyjNIZOSTJQ4Qe6HXIl_9Su_U/s1600/seated+posture.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="1600" data-original-width="1047" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQyGpMaWQlusSKkYVJ8IEBZmc7ddZdaWxs9Mwx877T1fzgYzDIkLy4eXeePKlWSY-xH3X3_rA1EJysH-_e2GBiMHBT6xvSM_TwQRLbodEexmZ3bf7sU3JsyjNIZOSTJQ4Qe6HXIl_9Su_U/s1600/seated+posture.jpg" title="phil snowden desk posture " /></a></div>
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A bad seating position that will lead to the hunch back amongst other symptoms.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyc3NzEooKO6h0MBdVMhgtkZE91xpx4TXuPssLVzVknsmB2aBDSfo8vDHrUKPQQ1RS_ZkPh6s18ok0DM5lYnDricSi09uEAXZyVI4wPzI9aVQO8I8QCIDbFIkL4pF-r92-1DRSSIVq-EHO/s1600/scoliosis+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="" border="0" data-original-height="1600" data-original-width="1014" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyc3NzEooKO6h0MBdVMhgtkZE91xpx4TXuPssLVzVknsmB2aBDSfo8vDHrUKPQQ1RS_ZkPh6s18ok0DM5lYnDricSi09uEAXZyVI4wPzI9aVQO8I8QCIDbFIkL4pF-r92-1DRSSIVq-EHO/s1600/scoliosis+.jpg" title="phil snowden scoliosis posture" /></a></div>
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Just one example of the Scoliosis condition</div>
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<b>The 'crooked politician' (Scoliosis)</b>: There are three main categories of scoliosis, Idiopathic, Congenital and Neuromuscular. </div>
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Idiopathic means the cause is unknown, or there is no one main cause.</div>
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Congenital typically present itself at birth and detected early as a result.</div>
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Neuromuscular normally develops secondary to a neurological or muscular disease and tends to develop faster than the other types. </div>
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Scoliosis comes in many forms, each with its own set of diagnostic criteria and specific age of onset. Because scoliosis is such as variable condition, it can be tricky to make an exact diagnosis and that can lead to difficulty determining the best course of treatment.<br />
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A quick way the determine whether you have functional or postural scoliosis, is to find a partner to watch your back as you lean forwards. If the spine straightens as you lean forwards, then it's postural. If remain curved then it's Idiopathic or functional.<br />
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The 'mirror muscles' posture: The results of too much chest press, lat pull downs, shruggs and bicep work in the gym. </div>
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Now there's nothing wrong with loading this muscles for appearance, but a balance of training should be maintained. Anything you work on the front of the body (anterior chain), work on the back (posterior chain) too. </div>
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Depending on your training split (programme and schedule), will depend on the you fit that in. With my clients I normally do a front:back workout in that session, for example push & pull (chest and back, biceps and triceps etc...).</div>
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<h3>
Posture effects mood and mood effects posture </h3>
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You can normally tell someones mood by their posture. If they're feeling a bit down, their back will generally round, shoulders will roll forwards and the head will drop. But someone's full of energy and/or excited about seeing you, their head will lift, they become tall and more open. </div>
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So if you are feeling a little down, one the first and easiest things you can do is, raise the head 'chin up mate'. Pull the shoulders back and stand/sit up straight. It is only a minor adjustment, but at least it's a start. </div>
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Is your posture causing you pain?</h3>
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If you believe you environment is giving bad posture and pain, change it as soon as possible. You may think it's a short term niggle, but back and body pain costs the economy a predicted $8 billion SGD per year, due to pack of productivity and time off work, so you're a business owner, bear that in mind.<br />
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Start with the basics;<br />
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<li>Adjust your seating position at work</li>
<li>Take a walk every hour for 5 minutes just to move</li>
<li>Adjust your driving position </li>
<li>Wear flat shoes, or lower heels </li>
<li>Take your wallet out of your back pocket when sitting </li>
<li>If you're already sedentary at work, reduce seated-machine based workouts/exercises </li>
<li>Reduce the crunches and ab machines </li>
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But DO-NOT-FEAR, if you do have a variation of any of these postures, it's not a problem, unless you're having a problem. The great thing about the body is it can adapt, so for instance the 'duck back' posture could be great for dancers and the hunch back could be good for boxers. Even Usain Bolt has a scoliosis. <br />
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Before posting this, I even spoke with a physio at <a href="https://www.ufit.com.sg/who-should-i-see">Ufit </a>and he said 'if there's no pain and it's not seriously effecting performance, then it's ok'. The thing to remember is, when the posture adapts to certain 'conditions' or environments, it mainly only 'reacts' when those conditions change.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOO83IJPZSNcEE7pEvCCgKYhSgSbYP3MepAsa4_pnZ1RdDBuGzHQBI9acZI5B_d7OHrlXbfgRyorbD_2uxuXdRAK-LzD25baRbj_PPrKv-LSyMgAI7SBtVwGgMociIscD-h8uEtikzbKMg/s1600/Screen-Shot-2015-03-09-at-4.19.11-PM-1024x575.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="575" data-original-width="1024" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOO83IJPZSNcEE7pEvCCgKYhSgSbYP3MepAsa4_pnZ1RdDBuGzHQBI9acZI5B_d7OHrlXbfgRyorbD_2uxuXdRAK-LzD25baRbj_PPrKv-LSyMgAI7SBtVwGgMociIscD-h8uEtikzbKMg/s1600/Screen-Shot-2015-03-09-at-4.19.11-PM-1024x575.png" /></a></div>
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If you really feel it's beyond that, you may need to see a physiotherapist, osteopath, or specialist for additional support (obviously I'd recommend the clinic at <a href="https://www.ufit.com.sg/who-should-i-see">Ufit</a>). But with chronic back pain, the-worst-thing you can do is, stop moving. Granted to start with you may not be able to move, but soon after symptoms relieve, get moving (SLOWLY and under control), even if it's just walking. <br />
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You're unfortunately going to have flare ups and there's rarely a way of getting rid of lower back pain permanently, as it turns into more pain management, (which obviously sucks when you're in pain for a long time).<br />
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If you'd like a little bit more help and advice on improving and strengthening your posture, let's have a <a href="mailto:phil@thefatlossandperformancecoach.com">chat </a>and let's see if I can help, or at least help you find a specialist.<br />
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Keep it real folks<br />
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Phil</div>
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-24267378065126696602020-02-23T04:52:00.000-08:002020-02-23T04:52:10.689-08:00Learn to love what you hate<div class="separator" style="clear: both; text-align: center;">
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Just having one of 'those' days</h3>
<br />Maaaan going to the gym can suck donkey balls! Sometimes I really have to dig deep to find the motivation and pull my finger to get moving. <br /><br />So what do I do to make it more comfortable? Well I buddle together a load of temptation, or create a 'temptation bundle'. <br /><br />So if you hate going to gym, or want to go, but don't want to go, then use this handly little trick in the video, to help out...<br /><div class="" data-block="true" data-editor="qphc" data-offset-key="8m9jf-0-0" style="caret-color: rgb(28, 30, 33); color: #1c1e21; font-family: system-ui, -apple-system, BlinkMacSystemFont, ".SFNSText-Regular", sans-serif; font-size: 14px; white-space: pre-wrap;">
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/_lv1zHmfF-Q" width="690"></iframe>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-33307023341583737962020-02-14T05:21:00.002-08:002020-02-14T05:21:41.778-08:00How much protein do you need per day?<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLkxNiL2rWO-FCCZXRXyQBLcvQuagJ5AteXUxFXjhHWysTIHlijQmjurGyELFqcgKqNuqskdNWBRDhf0FHnhytZXJqIQGPNc3KeICMKOgFBJo3wGeaY8jrYL21LNIZQvCCVrd_lW4d0lF/s1600/steak.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqLkxNiL2rWO-FCCZXRXyQBLcvQuagJ5AteXUxFXjhHWysTIHlijQmjurGyELFqcgKqNuqskdNWBRDhf0FHnhytZXJqIQGPNc3KeICMKOgFBJo3wGeaY8jrYL21LNIZQvCCVrd_lW4d0lF/s1600/steak.jpg" /></a></div>
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<span style="caret-color: rgba(0, 0, 0, 0.870588); color: rgba(0, 0, 0, 0.870588); font-family: Roboto, Noto, sans-serif; font-size: 15px; white-space: pre-wrap;">In this video, I'll give you an idea of how much protein you need per day and an easy way to measure it, without any scales, Myfitnesspal or worrying about calories...</span><br />
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<br />
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/1srT1Qaqhd0" width="690"></iframe>The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-53765622876737278122020-02-11T20:33:00.001-08:002020-02-11T20:33:13.044-08:00Are you a metro sexual?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvp_YSbAnQazp-MSBlbeSNQTY6gIqfOb11Keu7GKcC8gCOsTBBpbP9bd7FMtJ5JeNoh4f0W5LECtHD7ABO3rqOG4n8wYGYQ3WX511Y5D8xmi9Uhao8ueKYhGsEMIh-oHtuXwIETAJbxbXp/s1600/metro+sexual+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvp_YSbAnQazp-MSBlbeSNQTY6gIqfOb11Keu7GKcC8gCOsTBBpbP9bd7FMtJ5JeNoh4f0W5LECtHD7ABO3rqOG4n8wYGYQ3WX511Y5D8xmi9Uhao8ueKYhGsEMIh-oHtuXwIETAJbxbXp/s1600/metro+sexual+.jpg" /></a></div>
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<h3>
You tart...</h3>
<br />
Was often what I used to say to an old squaddie (soldier) room mate of mine, after he'd come back from the beauty salon, having had his eyebrows waxed.<br />
<br />
'Johnboy' Scorer was a legend. He had all the patter with the laddies. He'd dress immaculately just going down the boozer and was more groomed than a pedigree poodle. I've got to give it to him, he would have women swmooing over him on any night out and we'd always seem him with a great big smile on his face the next morning. For the grief we used to give him for being a pretty boy, he pulled it off. The guy was 'sound as a pound' too, you'd expect him to be a bit of dick, but he was actually a really top bloke.<br />
<br />
My first personal experience of male grooming was the obvious face shave. But in 2006, I was on a massage course with a couple of other ex squaddies and we had to shave our legs (massage on a daily basis, with hairs getting ripped out becomes tiresome) and they started doing their chests. "You pair of tarts" I said and their defence was, "the chicks dig it"...I was in, right then and there.<br />
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<h3>
There's competition out there fellas</h3>
<div>
<br />
Part of survival is community acceptance and obviously procreation. For that to happen there has to some form mutual attraction. In todays society, there's increased emphasis on both sexes to look their best and attract attention from a potential mate. Now let's be honest, if either party looks like a bag of shit, there aint gunna be much mating happening! </div>
<br />
Some level of grooming is achievable byall men, doesn't matter your age, shape or size. But you do need to the right look for you and your style.<br />
<h2 style="text-align: center;">
<i><br /></i></h2>
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<i>Global revenues in male grooming are expected to reach $78 billion (£60bn) by 2023, according to research firm IMARC.</i></h2>
<h3>
</h3>
<h3>
How Male Grooming Has Changed</h3>
<br />
Social media and mind-numbing 'scripted-reality' TV shows have a massive impact on the way we look after ourselves. Somehow. Some-how, Joey Essex has helped influence that (hand slaps face). Combined with a constant stream of comparing with friends and colleagues, easy access to celebrity culture, brands and influencers always selling to us, that it's ok and cool.<br />
<br />
But what’s wrong with wanting to be a smoother, fresher version of our original selves? Isn’t being happy and comfortable in our own skin the ultimate goal? Whether that means a baby smooth chest, a weekly moustache trim or an all-year golden tan, I say go for it.<br />
<br />
I've been pretty open minded to this world, though I do have my limits (back, sack and crack can go fuck yourself). So here are a few of the things I've had a go at...<br />
<br />
<h3>
Face Masks</h3>
<h3>
<span style="font-weight: normal;"><span style="font-size: small;"><br /></span></span>
<span style="font-weight: normal;"><span style="font-size: small;">Clay- and charcoal-based masks are best for congested skin and clogged pores as these ingredients work to draw out impurities. Sheet masks, another Asian trend, are good for use while traveling, as they come individually wrapped and can help replenish moisture sapped by low-humidity airplane cabins.</span></span><br />
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span><span style="font-weight: normal;">Mans-man tip: Face masks work like a booster for the skin – sudden breakout, hungover or feeling extra dry? There’s a mask for that.</span></span><br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7SWyunD9EWlCf8x6XQRcgwBsCBsCu5GocziB4FQ7OipKCF_gRZll9CHuJqmonqr19AajeTQBhExIVTX0t4oa_e6a6O4R47zpeWyet3koQYzUwKFugwA5ljKykR-GHgHQTFAWPF782wT89/s1600/35543773_1726258540788678_8964245870929248256_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1327" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7SWyunD9EWlCf8x6XQRcgwBsCBsCu5GocziB4FQ7OipKCF_gRZll9CHuJqmonqr19AajeTQBhExIVTX0t4oa_e6a6O4R47zpeWyet3koQYzUwKFugwA5ljKykR-GHgHQTFAWPF782wT89/s1600/35543773_1726258540788678_8964245870929248256_n.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Busted!</td></tr>
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</h3>
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<h3>
<div style="font-weight: normal;">
<h3>
Cleansing</h3>
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</h3>
<br />
A face wash designed specifically for your skin type will be PH-balanced to avoid leaving your skin feeling tight, uncomfortable or dry.<br />
<br />
Outside of showering it’s not necessary to cleanse your face more than once a day – with the emphasis on a good scrub down to remove dirt and grime before bed.<br />
<br />
Sonic cleansing brushes add a luxury element to the ritual and also offer a deeper cleanse; helpful if you live or work in a city and are exposed to air pollution all day.<br />
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Mans-man tip: Don’t be scared of oil-based cleansers, they won’t cause spots or blackheads and are kinder to dry and mature skin types.<br />
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<h3>
Moisturising</h3>
<br />
Every day the human body sheds around 50 million flakes of skin, the equivalent of around 0.03 and 0.09g of skin every hour. So a good exfoliation can help get rid of the very top layer of the epidermis, keeping pores clearer, reducing blemishes and making the skin look and feel smoother.<br />
<br />
To start your day off right, leave the house with the skin protected against environmental aggressors such as sun and pollution – that means looking for formulas loaded with SPF and antioxidants.<br />
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Energising formulas can also help pep up tired looking skin and hide the evidence of nocturnal activity.<br />
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After sundown, the skin enters repair mode, so boost its internal functions with a specific night cream or nourishing formula designed to promote cell renewal and stave off the signs of ageing.<br />
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Mans-man tip: Adjust your routine for the seasons; upping the UV protection and using lighter gel/water-based textures in summer and layering on the hydration during the winter.<br />
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<h3>
The hair cut</h3>
<div style="font-weight: normal;">
<br />
Keeping on top of your barnet has got be up there with most important and basic male grooming standard. Just type in 'barber' in your search bar on instagram and you'll see so many cool styles and very talented barbers banging out some wicked cuts. <br />
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Currently the biggest trend being the faded style, with a bit of a 50's slick look on top. The benefit of a bit of length being, you can style it for different occasions.</div>
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I've got a fair old mop, which needs a lot of maintenance and frankly it's aggro, especially in the humidity of Singapore. It's hot. It's dang hot. I train twice-a-day too, which means it takes me longer in the shower. it gets in the way and now-and nowww, it's receding more at the front, where I have to tie it in a bun. In fact fuck it, I think I'm just going to get it cut. *</div>
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<span style="font-weight: normal;">Mans-man tip: Get organised and into the habit of booking a regular cut, people really notice when you've sharpened up.</span><br />
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*And did. Sooo much better.<br />
<h3>
</h3>
<h3>
Shaving</h3>
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You might as well skip this next bit if you can't grow any facial hair, or you look like shaggy from Scobby-doo. This section is for real men (scoff-scoff). Not really, there's a bit here for you too, don't worry.<br />
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Shaving is a friggin ball ache! I'm biased when it comes to razor and will always route for the Gillette Mach 3. Though in recent years, I've been going for the 5 O'clock shadow (again, because I've been told the chicks dig it). It also takes up too much time in the mornings. Nowadays I just groom the stubble and have taught myself how to use a proper cut throat razor. It's great for getting a sharp-straight lines and close shave...plus, it definitely gives you extra mans-man points.<br />
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There’s still plenty of reasons to get on board with a bare face. Apart from standing out from the bearded crowd, facial hair often goes greyer faster than what’s on your head, so getting rid could suddenly take years off.<br />
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There are other reasons too. Because of the exfoliation the razor gives, it allows your skin to get the most out of masks, scrubs and serums while helping to minimise spots and blemishes. Providing you follow all the right pre and post-shaving steps.<br />
<br />
<h4>
Five Steps For A Good Shave</h4>
<br />
<ol>
<li>Feel the heat: Shaving after a warm bath or shower helps to soften the stubble and open the pores, resulting in a much closer shave.</li>
<li>Preparation: Exfoliating or using an electronic cleansing brush makes light work for your razor by lifting the hairs, help to avoid in-growns in the process.</li>
<li>Leave tricky spots until last: Start with flat areas like the cheeks. </li>
<li>From there move on to the upper lip, then take your time to avoid any nicks around fiddly areas like the chin and the ears.</li>
<li>Cool the burn: A final splash of cold water will help close the pores, then apply a post-shave balm to nourish and cool the skin.</li>
</ol>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1SX0uVoGXACkcIHA1QSs5RJB2E1-iL_Tz4GK3H9UTlxIncEwatZRkuDYNEvM0Sm8RcJjx5XDr1enIgqVaCV5Hqw8WTjOc4-Wggl7GxwkPn-YpfOplHXmO-HVtquxzT1-8rt8yaULuxiZt/s1600/mens+grooming.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1067" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1SX0uVoGXACkcIHA1QSs5RJB2E1-iL_Tz4GK3H9UTlxIncEwatZRkuDYNEvM0Sm8RcJjx5XDr1enIgqVaCV5Hqw8WTjOc4-Wggl7GxwkPn-YpfOplHXmO-HVtquxzT1-8rt8yaULuxiZt/s1600/mens+grooming.jpg" /></a><br />
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</h3>
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</h3>
<h3>
</h3>
<h3>
Beard Care</h3>
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So you’ve joined the ranks of bearded men. Welcome to the club, your welcome pack is in the post. But the hard work isn’t over: facial hair requires constant maintenance to look its best.<br />
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Frequent cleansing is a beard grooming basic, not just to stop it smelling like last Tuesday’s lasagne, but to prevent a build-up of oil and dirt, which can lead to beardruff and acne. Boost this with a nourishing beard oil which will condition the hair from the inside out and look after the skin beneath.<br />
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Mans-man tip: Regularly combing your facial hair stimulates blood flow to the follicles, which promotes healthy growth and distributes any oil to the dryer ends of the beard and get a professional to shape and style it.<br />
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<div style="text-align: center;">
<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="480" src="https://giphy.com/embed/Scyc7KCCp7XsQ" width="368"></iframe><br /></div>
<a href="https://giphy.com/gifs/amazing-will-ferrell-Scyc7KCCp7XsQ">via GIPHY</a><br />
<h3>
Manscaping</h3>
<br />
Body hair removal and the method you use is a matter of preference. Shaving requires preparation and can cause irritation, especially in sensitive areas. Waxing and sugaring is initially painful (less over time) and gives a longer lasting smoother look. Laser hair removal, including handheld IPL devices, is the most expensive and the only permanent solution to unwanted short and curlies.<br />
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For those who want to keep their chest rug, underarms and groin tidy, a body hair trimmer is the easiest solution. Prefer to stay as nature intended? Well, contrary to the popular myth, body hair is not unhygienic, so go caveman go.<br />
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Mans man tip: Make sure you keep a track of time, if you're using hair removal creams, particularly in more 'sensitive' areas...you have been warned!<br />
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<h3>
Self-Tanning</h3>
<br />
Right, this one I've not actually done, but have seen guys do so, particularly for fitness modelling, ultimately, because it shows off better definition. But you don't want to come out the booth looking like Ross from Friends ( "two twos!!!"). The occasional sun bed I find is nice (when I'm in the UK) to bring a bit of colour back. Just be conscious on time exposed. <br />
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Mans man Tip: Get out in the sunshine. Aim for at least 15-20 mins in the midday sun, that approximately 10,000IU (a normal Vitamin D capsule is around 5000IU-but obviously won't give you a tan). Do some research on sun creams, as there's a lot of debate on whether they're actually good for us or not-your shout.<br />
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<div style="text-align: center;">
<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="276" src="https://giphy.com/embed/xIna8nqTTk3x6" width="480"></iframe><br /></div>
<a href="https://giphy.com/gifs/willy-wonka-xIna8nqTTk3x6">via GIPHY</a><br />
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<h3>
Hands & Feet</h3>
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Your hands and feet are likely to be the hardest working extremities on your body. They’re also often the most neglected, and as a result can pick up ailments from dermatitis and eczema to cracked heels and fungal infections.<br />
<br />
Regularly moisturising your hands and feet and paying attention to the nails will improve their condition and keep certain conditions under control. <br />
<br />
Mans man tip: Use clippers and tidy up after you've pinged them across the room-the missus goes mad otherwise.<br />
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<h3>
Fragrances</h3>
<br />
As well being separated into different ‘families’ or categories (such as woody or floral), fragrances are offered in a variety of concentrations, which affects how long they last. The weakest is eau de cologne, then eau de toilette and the strongest (and typically most expensive) is eau de parfum.<br />
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Mans man Tip: Don’t over do it by spraying all over and all over your shirt, especially JOOP-just no!<br />
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<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="425" src="https://giphy.com/embed/10CooQ36dtlFEA" width="480"></iframe><br /></div>
<a href="https://giphy.com/gifs/john-lists-candy-10CooQ36dtlFEA">via GIPHY</a><br />
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<h3>
Eyebrows</h3>
<div>
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I'm dark skinned and been told, gypsy looking. I have big bushy eyebrows, that don't meet in the middle and that's because I keep on top of them (I have too, otherwise I'd look like the donor kebab guy). <br />
<br />
There's nothing wrong with a uni-brow, except chicks don't like them and when they're talking to you, all that's going through their mind is 'god, would I wouldn't give for some tweezers right now'.</div>
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<div>
I'm not into waxing, threading, tinting or whatever, but you should definitely never shave your uni-brow!</div>
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<div>
For better advice than what I can give, check out this video below...<br />
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<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/SkCQaMQnrlw" width="690"></iframe>
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</h3>
<h3>
Dressing for the occasion</h3>
<div>
<br />
It goes without saying your outfit says a lot about you. I predominantly work with professional businessmen, so although the body is important with the shirt off, looking smart, professional and on point is more important when your shirt's on. <br />
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Here's a a handy graphic of how you ought to be holding yourself in your smart work attire.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-S8VvoIHfRJzm7tdotcHbVw5LkxK4d-QSKDHAd0hcYLVbFy9FsjEk1_nlpuIHKuaNcpL_lcK6fREBlAKnD-KReG9qd49UgB2RtiOoGUBg5evkxEiNdaXMZUf7TVICflkH7-IiuB60J6b9/s1600/fc_how-to-recognize-a-good-fitting-suit-part1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="744" data-original-width="650" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-S8VvoIHfRJzm7tdotcHbVw5LkxK4d-QSKDHAd0hcYLVbFy9FsjEk1_nlpuIHKuaNcpL_lcK6fREBlAKnD-KReG9qd49UgB2RtiOoGUBg5evkxEiNdaXMZUf7TVICflkH7-IiuB60J6b9/s1600/fc_how-to-recognize-a-good-fitting-suit-part1.jpg" /></a></div>
<div>
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Another top tip (it drives me mad when I see this), bottom button should be undone! If you have a three button jacket, the top two buttons should be fastened (yes definitely the top one). If it's a two button jacket, then again bottom button should be undone. Same goes for waist coats.<br />
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The tradition of this, is said to have come from back in the day, when King Henry VII was so fat, he couldn't do the bottom button up. Ouch!<br />
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<h3>
Looking the muts nuts</h3>
<div>
<br /></div>
<div>
At the end of the day, there's nothing wrong with looking after yourself, if it makes you feel better and more confident. Just be careful you don't go too far ie, having silicon six pack implants etc. </div>
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<div>
I'm actually considering a bit of botox soon (and I'm only 35), but I'm told that prevention is better than cure. I'm starting to see folds now that I want to address, but I'll keep you posted on that one...</div>
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<div>
One way or another we're all doing it, so embrace it and go pluck-shave-smooth-whiten away.</div>
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<div>
Keep it real folks</div>
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<div>
Phil</div>
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<div>
Want to look in good shape with a shirt on and off? Let's have a <a href="mailto:phil@thefatlossandperformancecoach.com">chat</a> and see how I can help with your training and diet. </div>
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-79119284187382774042020-02-06T00:05:00.001-08:002020-04-28T04:59:23.388-07:00My First Ever 100 Mile Ultra Marathon: Part 1<h3>
</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVqNoQz6RQ5GtfktClGNYhGd0M15xvoWsZu6A8KDw-iPAKA8AzjZ0RK34XzgaqltLSSKRrYpukJFaO8ZH7BpqVm9ygqq4N2VbPEohyphenhyphenT5T7ugVn3HGvskFyXBBnoWyr_K56pT4hGkziC0xw/s1600/Screenshot+2020-02-03+at+16.04.08.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="573" data-original-width="1279" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVqNoQz6RQ5GtfktClGNYhGd0M15xvoWsZu6A8KDw-iPAKA8AzjZ0RK34XzgaqltLSSKRrYpukJFaO8ZH7BpqVm9ygqq4N2VbPEohyphenhyphenT5T7ugVn3HGvskFyXBBnoWyr_K56pT4hGkziC0xw/s1600/Screenshot+2020-02-03+at+16.04.08.png" /></a></div>
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</h3>
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</h3>
<h3>
What is an Ultra Marathon</h3>
<div>
<br />
An ultra marathon is considered to be 'ultra', when the distance covered is over the traditional marathon distance of 26.219 miles (or 42.195 Kilometres). This one I'm taking part in, is 100 miles and is trail run. Which means dirt tracks, suspensions bridges, hills, mud and river crossings. The Borneo Ultra-Trail Marathon is held in the Kiulu Valley, in Borno, a Malaysian Island and approximately 2 hours flight from Singapore.<br />
<br />
The course has quite a lot of elevation and technical trail sections. The full 100 mile circuit has a cut-off time of 52 hours for the total course, (apparently the 52 hours is a 'generous' amount of time to complete the course, if I keep a 'steady' pace).<br />
<br />
The event starts on Saturday morning at 6AM. The faster runners are expected to complete the 100 mile course during Sunday, while the slower runners (like myself) may take another night on the course and have until Monday morning to complete. Yaaay<br />
<br />
<h3>
Why should I do an Ultra Marathon</h3>
<br />
To be honest, it looked tough and I want to have a crack. I have completed ultra events before, including the;<br />
<ul>
<li><a href="https://youtu.be/XtV5oVABE-w">Worlds Toughest mudder</a> (a 24 hour obstacle race in the Nevada dessert)</li>
<li>A 100 mile road bike race (as a client challenged me the week before)</li>
<li><a href="https://beyondtheultimate.co.uk/">Beyond the ultimates</a> 'Ice Ultra' (230km across the Arctic circle)</li>
<li>And recently a 12 hours stint on a watt bike (just for shits and giggles). You can read my blog on that <a href="https://www.philsnowdencoaching.com/2019/11/my-12-hour-mega-saw-arse-challenge.html">here</a>. </li>
</ul>
<br />
<div style="text-align: left;">
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEgqk0oBdxqP1Yozu6797H7_ENqs2l9casBWo0uKsC1wYgec4BbEeYNiL0B9hqhRGWNyuCnkgz2YEvklLIUHptaLJXL44WgOorHb2LiGPTjlHk1Zy0a8-WYC8QLDOthrVKDtMBJ8jf2YiL/s1600/Screenshot+2020-02-03+at+16.18.23.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="705" data-original-width="941" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEgqk0oBdxqP1Yozu6797H7_ENqs2l9casBWo0uKsC1wYgec4BbEeYNiL0B9hqhRGWNyuCnkgz2YEvklLIUHptaLJXL44WgOorHb2LiGPTjlHk1Zy0a8-WYC8QLDOthrVKDtMBJ8jf2YiL/s1600/Screenshot+2020-02-03+at+16.18.23.png" /></a></div>
Course route and elevation<br />
<h3>
</h3>
<div>
<br /></div>
<h3>
So why are doing it?</h3>
<br />
I wouldn't say I'm an 'Ultra athlete', not by any means. I just like a challenge and the circumstances suited me. It only cost about $260SDG, or £130. Flights are cheap and I'm not going to need much accommodation as I'm going be running through a jungle for the duration. </div>
</div>
<div style="text-align: left;">
<br /></div>
<h3>
How do you train for an Ultra Marathon?</h3>
<div>
<div>
<br />
From signing up, I literally had 2 months (on the dot) to get fit and ready. There's not really much fitness training I can do to enable me to run 100 miles to be honest, in that short of a time frame. I'm in relatively good shape, but only running 8kms to work twice per week. Not really cutting it. <br />
<br />
My strategy is:</div>
<div>
<ul>
<li>Efficiency - using a running technique specialist, to run better </li>
<li>Nutrition - just eating loads and loads, as well as stating hydrated </li>
<li>Mental - I kinda figure, that after a few hours it's gunna pretty much be about state of mind.</li>
</ul>
<div style="font-size: 12.800000190734863px;">
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;">I went to see my man, Aschton at </span><span style="font-size: small;"><a href="http://runtechniquespecialist.com/">http://runtechniquespecialist.com</a>. He basically told me I'm running like shit, wasting energy and causing injuries (I actually suffering from some Achilles tendonitis). </span></div>
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;"><br /></span></div>
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;">He took me though an assessment and step by step (literally), taught me how to re-train my stride. I've been running for like 20 years, so there's a lot of bad motor patterns to work on. </span></div>
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;"><br /></span></div>
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;">One of the first things he picked up was my landing foot was in contact with the ground for too long. This meant there were more ground reaction forces going up the body and hence why my Achilles feels like glass strings. </span></div>
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;"><br /></span></div>
<div style="font-size: 12.800000190734863px;">
<span style="font-size: small;">Ashton had me working on a phase of the running stride, know as the 'pull', rather than striding out. He made focus on keeping minimum contact with the ground, leaning forwards more to accelerate and using gravity to create momentum. </span><br />
<span style="font-size: small;"><br /></span><span style="font-size: small;">Check out the videos below for some of the strength work drills:</span><br />
<span style="font-size: small;"><br /></span></div>
<div style="font-size: 12.800000190734863px;">
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/6bFBuO80sDU" width="690"></iframe></div>
The static pull drill, to strengthen hamstrings<br />
<div style="font-size: 12.800000190734863px;">
<br /></div>
<h3 style="font-size: 12.800000190734863px;">
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/fg2nLUObN6o" width="690"></iframe></h3>
The Piston drill, to minimise contact with the ground.</div>
<div style="font-size: 12.800000190734863px;">
<div style="font-size: 12.800000190734863px;">
<br /></div>
<h3 style="font-size: 12.800000190734863px;">
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/iCUAz0F9Av0" width="690"></iframe></h3>
<div style="font-size: 12.800000190734863px;">
<br /></div>
The falling drill, to utilise momentum from gravity<span style="font-size: 12.800000190734863px;">.</span><br />
<div style="font-size: 12.800000190734863px;">
<br /></div>
<div style="font-size: 12.800000190734863px;">
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/rX4PRjlc2zo" style="font-size: 12.800000190734863px;" width="690"></iframe><br /></div>
Putting it all together (sort of)<br />
<div style="font-size: 12.800000190734863px;">
<br /></div>
<br />
<h3>
Nutrition for an Ultra Marathon</h3>
<div style="font-size: 12.800000190734863px;">
<br /></div>
I'll be eating normal 'healthy diet', with salads, fruits, vegetables, proteins and fats. Except the quantity will increase.<br />
<br />
A typical example of my days food would be:<br />
<br />
<ul>
<li>Breakfast 1 6AM (pre run): Handful of oats. Scoop of Ufit vegan protein shake. Teaspoon of natural honey. Dash of milk and water. </li>
<li>Breakfast 2 9/10AM (post run): Wholemeal pita, with teaspoon of butter. Scrambled eggs (x3). x1 Handful of chicken breast. x1 Handful of smoked salmon. Half an avocado and a Americano. </li>
<li>Lunch 1PM: Chicken salad, with nuts and seeds, cabbage (red and white), spinach, carrots and a tablespoon of beetroot humous. </li>
<li>Evening meal 1 5PM: Same as above </li>
<li>Evening meal 2 830PM: Either a green Thai curry (not too much gravy) with rice, or, chicken breast, cupped handful of sweet potato. A cupped handful of wholemeal pasta. Handful of Brussel sprouts. Handful of cauliflower. </li>
</ul>
All the above meal are pretty much restaurant based as I can't bothered cooking and is convenient for me. A typical day would equate to approximately 3000 calories (according to MyFitnessPal).<br />
<br />
At the moment I'm just thinking about getting the calories in, as I have a physically demanding job (for up to 14 hours a day). I also have strength and continuing program I follow too. <br />
<br />
Just from training at the moment I'm burning approximately 1400-1600 calories per day (according to my <a href="https://www.polar.com/sg-en/products">polar</a> heart rate monitor) and that's not including, my daily output either from work and normal bodily functions.<br />
<br />
A week out from the event, I'll start 'carb loading'. This is where I pretty much double the carbohydrates, like sweet potato, whole meal pasta and oats etc. This is so that I can store more glucose (sugar from carbohydrate) in the muscles.<br />
<br />
During the event it's likely to be most liquid nutrition. I'll aim to pack as much edibles as possible and there are eating stations as we go, but after four hours in, I'll pretty much eat whatever's available (except bats-no bats!).<br />
<br />
The supplements I'll be taking are:<br />
<br />
<ul>
<li>Protein powder: x1-2 per day, and when I'm actually running the ultra, 3-4 scoops per day. </li>
<li>Creatine: I'll be taking to increase my muscle endurance. </li>
<li>Salts and electrolytes: I'm having take supplements here, because I started getting cramps in the middle of the night. </li>
<li>Mulit-vitamin and fish oil: To help boost immune system mainly. </li>
</ul>
<br />
<h3>
Mindset for an Ultra Marathon</h3>
<br />
To be honest I'm not stressing out about this at the moment (in fact I'm learning the details as write this).<br />
<br />
I know I can't be fit enough to run for up to 100 miles in one go, so Aschton has recommended 8 mins of running, to 8 minutes of marching That's a relief, because I was thinking 1 hour on-to-1 hour off. I can hack that and in my mind that's completely achievable. I'll set my watch and it'll act as a tally.<br />
<br />
When I've gone into something like this in the past it's nerve racking, because I obviously want to complete it and not show myself up. My main motivator is my nearest and dearest, in the back of my mind I'm doing it for them (my purpose). I'm also doing it for personal development, 'if I do this, I can do anything', kind of thing. It helps develop other areas in my life.<br />
<br />
I'll go into a 'zone', leading up to the race and will be thinking about all the different scenarios. I know there's going to be a pain, but I love that shit, it drives me more. I'm expecting that around the 8 hour mark. I've run for 5 days on two legs that had stress fractures, so I'm hoping that doesn't happen again. But when you start feeling a 'niggle', or a bit of chaffing, that shit really plays on for mind and can break you.<br />
<br />
<div style="text-align: center;">
<i>'It's the mountain that'll break you, it's the stone in your shoe'.</i></div>
<br />
I'll keep you updated with posts of training, nutrition and progress as I go, across all my social media, so stay tuned.<br />
<br />
Keep it real folks<br />
<br />
Phil<br />
<br />
Fancy a challenge and really pushing yourself to achieve something you thought you never could? Let's have a chat and see if you can change something. Send me a email and let's get the ball rolling...</div>
</div>
<div style="font-size: 12.800000190734863px;">
</div>
</div>
The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-40989354241247511202020-01-28T01:01:00.001-08:002020-01-29T01:49:56.952-08:00How do I get the body of a Personal Trainer?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><img border="0" data-original-height="1350" data-original-width="1080" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF3MbqjpAnWQXELO-rCO2_F0eykb9upC7prH771o58bjmtFqFjW4vN1XqxYdxSTS3Hn4-KxTaoI-TcwXg-rvvJJy4wy0qvdq0j7NDj0Qlb1kJKfd9TERp_vV7tlQBFa3WYW-dkjr_OmTLn/s1600/46841160_300524277246804_3410909559746855974_n.jpeg" style="margin-left: auto; margin-right: auto;" /></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Special thanks to Dan De Sanctis </td></tr>
</tbody></table>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.instagram.com/desanctis32/" target="_blank">https://www.instagram.com/desanctis32/</a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<h3>
The question on every gym goers lips</h3>
<div>
<br /></div>
<div>
You've probably read every article online, in fitness magazines and health columns on how to get a six pack. Maybe you've spent loads on late night TV 'six minute ab' machines, or even tried fat melting treatments, like freezing, creams and even electrocution. <br />
You may have even tried every supplement, from protein shakes to 'fat burning-grenade-exploding, metabolism boosting' pre/post workout pill and still not seen the abs. Why-oh why, haven't I got a six pack yet? <br />
<br /></div>
<h3>
What's the secret to a six pack?</h3>
<div>
<br />
Hard work and sensible work. Sacrifice and dedication to reaching and maintain the abs. There isn't a short cut I'm afraid, well unless you are a genetic freak. Then good for you. <br />
<br /></div>
<h3>
How do I get a six pack?</h3>
<div>
<br />
Before you get all down hearted about your efforts, quickly reflect on where you are now: <br />
<br />
<ul>
<li>How much does it mean to you to have a six pack? </li>
<li>What are the benefits of having the six pack? </li>
<li>How will your six pack benefit others around you?</li>
<li>What are you willing to sacrifice? </li>
<li>What's the worst thing about not having a six pack? </li>
<li>Will a six pack advance your career? </li>
<li>Will having a six pack make you more popular? </li>
<li>Will having a six pack get you a partner? </li>
<li>Will having a six pack, make you your fortune? </li>
<li>Will having a sick pack give you purpose in life? </li>
<li>Will have having a six pack make you a better person, more charitable, or spiritually fulfilled? </li>
</ul>
<br />
No? Well it's not worth it then. Ha ha<br />
<br />
But will having a six pack make you look cool AF, make you proud of yourself, give you a sense of achievement and make people green with envy? Yes of course, so go for it! Who gives a shit, do it for you at the end of the day.<br />
<br />
<h3>
Can you get six pack abs from just cardio?</h3>
<div>
<br /></div>
<div>
Yes, just look at a long distance runner with a six pack and only runs. But it doesn't exclusively mean you need to do marathons.</div>
<div>
<br /></div>
<h3>
Can you get Abs from just doing weights?</h3>
<div>
<br /></div>
<div>
Yes. Just look at the beefcake in the gym with a ripped abdomen, that swerves cardio like the corona virus. But again, it doesn't exclusively mean you need to become a bodybuilder.</div>
<div>
<br /></div>
<div>
<h3>
Do I need to do sit ups to get abs?</h3>
<div>
<br /></div>
<div>
Nope. Though to build abdominal muscle 'bulk' and size, then abdominal work will help with that.</div>
</div>
<h3>
</h3>
<h3>
</h3>
<h3>
Do I need to eat clean to get a six pack?</h3>
<div>
<br /></div>
<div>
Technically no. You just need to create an energy deficit i.e. reduce the calories (energy from food) going in, relative to the calories you expend (energy 'out' through exercise and movement). </div>
<div>
<br /></div>
<div>
However, keep eating shit and see how motivated you feel to go the gym before or after work. <br />
Look in the mirror and see if the spots on your face are taking the attention away from your torso. And also, does that low calorie, low carb, zero taste heathy-organic 'oat-ien' bar satisfy you after 30 minutes of eating it, without craving for coffee as a 'pick-me-up'? </div>
<div>
<br /></div>
<div>
In my opinion, you're probably better off eating as 'clean' as possible, as much of the time as possible, but allowing yourself treats and a bit of booze every now and then. (Caveat) If-ifff!, you put yourself into a big enough energy deficit that week and commit to the same the following week also.<br />
<br /></div>
<div>
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><span style="margin-left: auto; margin-right: auto;"><a href="https://www.ironmaglabs.com/2019/the-bulking-diet-delusion/"><img border="0" data-original-height="633" data-original-width="950" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZYcKnkS-hDQuTmc3SDD7sKPk_mWQ-WLhYue-ota0GUDQiBrMQRzTRBEi0LogB49v1vZHSacEPU6S8WDPBZvuELWsrW2P-E4QuO1Bl5wkqUxW-q3gvKY7IQJ3bewDk95TwtPQxe2e67R-y/s1600/bulking-diet-delusion.jpeg" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image: Thanks to Ironmag labs</td></tr>
</tbody></table>
<br /></div>
<h3>
The inside secret </h3>
<div>
<br /></div>
There is no secret to getting a six pack and it's not exclusive to Personal Trainers or athletes either. It's just a lot easier for people in the fitness industry, as we pretty much live in the gym. We have the knowledge. We tend to practise what we preach. We can train when we want. We're constantly active, walking the floor, passing weights to clients, taking classes and tidying up the gym etc.<br />
<br />
We are pretty anti-social, as we have to be in bed early and up early for clients. <br />
...We nap during the day.<br />
<br />
We spend our money in other places, where people would spend on alcohol, drinking and eating out. <br />
<br />
It's a lifestyle for us and we are our own advertisement. We have to commit ourselves to our appearance. So of course most of us are in good shape.<br />
<br />
The pictures that are taken on social media, tend to be all smoke and mirrors. Filtered, air brushed and 'App'd' (use of editing apps) to death. The models are tensing hard, until they're about to pass out. They're tanned, shaved and know how to use downward lighting effectively.<br />
<br />
Not to discredited good bodys, but there's a lot pot fitness professionals out there on some sort of 'special' supplement anyway. If you want to go down that route, then do it safely. At the end of the day, if you're not competing in any competition and it's purely for aesthetics, then I think go for it (although I would personally <b><u>never</u></b> recommend it).<br />
<br />
Having a six pack isn't exclusive to personal trainers or athletes, but it's not all it's cracked up to be either. <br />
<br />
So I ask yourself the 'spice girls question'...<br />
<br />
<div style="text-align: center;">
<i><span style="font-size: large;">'Tell me what you want, what you really-really want'</span></i></div>
<div style="text-align: center;">
<i><br /></i></div>
<div style="text-align: center;">
<iframe allowfullscreen="" class="giphy-embed" frameborder="0" height="361" src="https://giphy.com/embed/t9PX2iOnCbvbO" width="480"></iframe></div>
<div style="text-align: center;">
<a href="https://giphy.com/gifs/spice-girls-wannabe-t9PX2iOnCbvbO">via GIPHY</a></div>
<div style="text-align: center;">
<br /></div>
Zigga-zig-ahhh folks<br />
<br />
Phil<br />
<br />
Want a six pack? Sorry I can't help. Want a fit and healthy body, where you look great at work and are confident on the beach? I <b>can</b> help with that and if you'd like to learn how, I'd love to have a <a href="mailto:phil@thefatlossandperformacnecoach.com">chat.</a></div>
The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0tag:blogger.com,1999:blog-7262881142610575408.post-65344133749203330222020-01-20T17:49:00.001-08:002020-01-21T23:43:01.720-08:00The game changers: The new food war<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghXXsGy6i1CWkalM94yCgR1b8VLEVYzhGIbOE_gtW98OpsZ6vGuC-evXek44D3lD9nxpWba3XmZF3CE_l58k0NvEYrZxuBJjS7moGG-3rQAfIA4av9Fv6g4_pH0Rqa1pLFpKOAfOpWPFic/s1600/AAAABXUFflKGkgGYOLvRXqt9hHSdjL70cDUp_MHgOaY37Z3gTvFC0qEsxwQf1c9_xUA7q5bIHAk_c_8AHJHXovs2u1ukKtk0.86ab998d9ca2534b02f43c593a157cbb.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="350" data-original-width="754" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghXXsGy6i1CWkalM94yCgR1b8VLEVYzhGIbOE_gtW98OpsZ6vGuC-evXek44D3lD9nxpWba3XmZF3CE_l58k0NvEYrZxuBJjS7moGG-3rQAfIA4av9Fv6g4_pH0Rqa1pLFpKOAfOpWPFic/s1600/AAAABXUFflKGkgGYOLvRXqt9hHSdjL70cDUp_MHgOaY37Z3gTvFC0qEsxwQf1c9_xUA7q5bIHAk_c_8AHJHXovs2u1ukKtk0.86ab998d9ca2534b02f43c593a157cbb.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Credit to training ground guru</td></tr>
</tbody></table>
<h3>
Can't we all just get along?</h3>
<div>
<br /></div>
<div>
I was in the UK again recently and so surprised by the 'in your face' Vegetarian and Vegan campaigns there were, even KFC had a new veggie menu campaign! Then, I've got friends jumping on the band wagon for 'Veganuary', like that's going to make a difference to you eating like a fat f**cker over Christmas! "But everyone's doing it". Tut!<br />
<br />
<div style="text-align: center;">
<span style="font-size: large;"><i>Q: How can you tell someone's a vegan?</i></span></div>
<div style="text-align: center;">
<span style="font-size: large;"><i>A: They'll tell ya!</i></span></div>
<div style="text-align: center;">
<br /></div>
<h3>
So who's right?</h3>
<div>
<br /></div>
<div>
As many topics health and fitness, the whole 'veggie vs carnivore' debate has come around again, thanks the latest documentary on <a href="https://www.blogger.com/"><span id="goog_405394943"></span>Netflix, The Game Changers.</a><br />
<br />
There is no simple right or wrong. To me it's all a matter of understanding your 'why'. If you're going Veggie or Vegan just to lose weight, well then that's just daft, because you don't have to do that, just to lose weight. </div>
<div>
<br /></div>
<div>
If you're looking to improve your health and digestive system again you don't have to go 'V/V' to do that either. </div>
<div>
<br /></div>
<div>
If you're looking to contribute to reducing your carbon footprint on the planet, well there's other ways you can do that too. </div>
<div>
<br /></div>
<div>
Is it because you love animals, then that's fair enough, but again you can still eat ethically, from good quality sources and as locally as possible. </div>
<div>
<br /></div>
<div>
So what's your reason? </div>
<br />
<h3>
Personal trainers working with V/V's</h3>
<div>
<br /></div>
<div>
Generally speaking, Personal Trainers don't like working with Vegetarians or Vegans and will do our best to pass them off to the newest trainer. The success rate for fat loss with V/V's is pretty low, as is the adherence too. Maybe that's just the mindset of the coach and the lack of interest comes off? I've personally worked with V/Vs and have surprisingly had great results. Though that's mostly because we've cut out the crap foods and increased their protein intake (nothing new there).<br />
<br /></div>
<h3>
</h3>
<h3>
Dieting is mentally exhausting </h3>
<div>
<br />
Concentrating so hard on some kind of deprivation, like 'hardcore' dieting, is mentally fatiguing and there's a lot of social experiments that prove this. This is why 'blow out-binges', affairs and cheating for exams happen, it's know as '<a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2017.01672/full" target="_blank">ego depletion</a>'. <br />
<br />
Let's use this scenario as an example; You're on a strict caveman weight loss plan. You go to a house party, you're offered free drinks all night and there's a buffet of your favourite foods including, all of your fondest deserts, (like what your grandmother used to whip up). Now with all that temptation, you resist because you're on this strict plan and YOU-MUST stick to the plan. That burns mental energy.<br />
<br />
You get home later, but you're feeling peckish (but actually fatigued and drained, from say 'no'). You head to the fridge and you go rummaging around, picking at bits of left overs. But you can't seem to stop. You open every cupboard, still picking at more snacks as you go, justifying it to yourself because 'I didn't eat at the party'. Now you've gone well over your calories for the day and now you're about to go to bed on a full stomach. Sound familiar?<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfwx62UvBvJQqaqGSlo-ZCqigDcMsgcqqYs4uAzVpcXU5nJN1bEPoHeFfHbpkwD5ikAmNuEbF0qY9_O2FrwlolECr57a7F0eT4B0ItkpfnBQM_9Zub2BLf3b2DiPUKOZSpseAwaGV6RJKl/s1600/tired.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfwx62UvBvJQqaqGSlo-ZCqigDcMsgcqqYs4uAzVpcXU5nJN1bEPoHeFfHbpkwD5ikAmNuEbF0qY9_O2FrwlolECr57a7F0eT4B0ItkpfnBQM_9Zub2BLf3b2DiPUKOZSpseAwaGV6RJKl/s1600/tired.jpg" /></a></div>
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The 90/10 rule</h3>
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90% good 10% bad. As simple as that. Eat well 90% of the time and then you have 10% slack to eat 'bad' (though don't have to eat bad, just because you can). That needs to relative to what you're doing currently though and you must be honest with yourself. So that could be 90/10 per day or 90/10 per week, or even 90/10 per month. That way, you're never going without and it gives you something to look forward to.<i style="text-align: center;"><span style="font-size: large;"> </span></i><br />
<i style="text-align: center;"><span style="font-size: large;"> </span></i><br />
<i style="text-align: center;"><span style="font-size: large;"> 'Being vegetarian is a big missed-steak'</span></i><br />
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In my opinion </h3>
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In this particular article I don't want to 'preach' one side or the other, as eating meat and not eating meat have benefits. There are plenty of research articles, bloggers and influencers that say their way is the right way based on science and personal case studies. <br />
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What you tend to find (particularly in the fitness industry), is when someone of influence latches onto something, 'their' way becomes 'the' way'. Even in science there is bias. If the researcher's initial hypothesis predicts and negative or positive outcome to their theory, then by-joe they'll find evidence to support that hypothesis.</div>
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It's confusing for fitness professionals who are on top of their game in this field, so it's got to be a nightmare for the laymen, desperately wanting to improve their health.</div>
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So what do you need to do? K.I.S.S. Keep It Simple Stupid! <br />
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I want to live longer. I want to be fit and stronger and I want to enjoy my life was much as possible. A big part of my life is eating, I love it! I love the social aspects of it. I love fish & chips, chocolate, cookies and I love drinking beer and getting smashed. So I have to find relative balance to fit with my goals and my values.</div>
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Environment: I don't own a car. I catch the train to work and walk where necessary. I don't drop litter. I take showers rather than baths. I recycle. I'm conscious about using plastic bags. I can control this stuff and that's my contribution to the environment (until one day when I have enough money to have a massive impact on cleaning the <a href="https://4ocean.com/" target="_blank">ocean</a>, a big passion of mine).</div>
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Longevity: I exercise regularly, I eat relatively well (as in, the best quality I'm willing pay for). I get out in the sun for at least 15 minutess per day. I take multivitamins and fish oil. I journal, goal set and am constantly reading and learning new stuff to improve my business, my well being and mindset.</div>
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Animal welfare: The most control I have over this one, is not be a dick to animals. I eat as ethically as I can, even if it's free range eggs. I've even adopted animals in the past.</div>
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Weightloss and performance: I sit at round 9% body. I work from 0600-2100 most week days and I train at least x1 per day, up to twice per day. I eat meat because I want to maintain muscle mass and because I like the sensation of chewing, it's part of the experience of eating for me.<br />
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Socially: If you have an extreme 'dieter' round for dinner, you already know they're going to be awkward and it's going to be chore. C'mon, no one likes having a V/V round for dinner or going for dinner with a V/V either (unless you are V/V). But the same goes for a 100% carnivore too. (I was recently at a BBQ with one, literally 1kg of red meat and x10 eggs per day-a different blog). BOOOOR-ING! Now from the other side, imagine everything you have to sacrifice, friends gatherings, family engagements, events and parties. Are you really going to be as relaxed and really enjoy yourself 100%?<br />
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So thats how I find peace with eating meat, based my values and my beliefs, my circumstances and my lifestyle and not based on some hyped-up documentary on Netflix, or because it's trendy at the moment.<br />
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If you'd like to read an annihilating review of the Game Changers documentary, I'd really recommend this <a href="https://www.biolayne.com/articles/research/the-game-changers-review-a-scientific-analysis/" target="_blank">blog</a> from Layne Norton, it certainly breaks down the biases portrayed by producers.</div>
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Ultimately guys, do what's right for you and if you need any help working out healthy habits to tie in with goals and lifestyle, feel free to get in <a href="mailto:phil@thefatlossandperformancecoach.com" target="_blank">touch</a>.</div>
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Keep it real folks.</div>
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The Fat Loss & Performance Coachhttp://www.blogger.com/profile/08279591031242985420noreply@blogger.com0