John says “This is the best Polar watch yet for endurance training, it is quick and simple to use and is very small. it provides great data like my cycle speed, cadence, incline %’s, run speed, cadence so I can ensure I am training smart. I like that it works in water also so I can monitor my swim sessions. I have found that the G5 GPS fits nicely into the concealed pocket on my swim shorts so I can measure my distance when in open water too!”

Below is a great video that shows many cool features of the RCX5 and how it can benefit your training. Visit HFPT’s Polar shop

A very tasty, meal with well balanced macronutrients. The meal has a solid content of protein from the duck, healthy fats from the olive oil and walnuts and an adequate yet small amount of carbohydrate from lettuce, pears and orange as well as plant fibre.

Ingredients:

• 100g duck fillets 
• 100g Mixed salad
• 1 pear
• 1 orange
• 30g walnuts
• 1 table spoon olive oil
• 1 table spoon balsamic vinegar

Instructions:

Wash salad and place on plate, add crushed walnuts, thinly slice pear and add to salad. Sprinkle over the table spoon of olive oil and balsamic vinegar and then sqeeze a small amount of the orange juice over the salad, if you desire you can add some orange slices to garnish or chunks of orange into the salad. Pan fry duck in a touch of avocado or coconut oil and add to salad to finish, enjoy!

What we will cover

We will start off with two hours in the classroom going over all the elements of the Front-crawl stroke; Arm Pull, Breathing, Body Position and Kicking.  The tutorial will include short video clips showing a range of techniques and swimming drills.

We will then head to the pool for two hours which we have completely booked out. Each swim clinic attendee will have their swim stroke filmed from poolside and under water, followed by technique feedback and advice, ending with tailor-made swimming drills for each participant so stroke improvements can be made.

Post clinic each participant will receive a DVD with their swim footage on and a ’swim improvement program’ that includes the tailor-made drills to help you improve your stroke.

About Ollie

The swim clinic will be delivered by Ollie Williams and supported by John Williams. Ollie is an ex national level swimmer who currently competes in a number of open water and triathlon races each year.  He is an ASA qualified Swimming Coach and Teacher. John is a 9x Ironman finisher, Triathlon and ASA qualified Swimming Coach. Both have a wealth of experience to share.

In a previous post we’ve explained the science of a good night’s sleep, in the following video HFPT trainer Stephen gives you an effective 4 step process to help you obtain that good night’s sleep.

Any questions then feel free to contact Stephen.

The GRID 2.0 will be avialble early February from the HFPT TP Therapy shop

Will be available in black or orange

Wendy lost 12lbs and got to her ideal weight range of 108-106lbs.

Wendy’s comment

Wendy said “I am much happier in myself and am now able to get into jeans that have been in the wardrobe for years! Thank you HFPT for introducing me to the Reduce-Reshape principles”

Trainer comment

“Wendy won’t mind me saying she is a petite lady so losing 12lbs was a large % of her total body weight making this a fantastic achievement. Really pleased to help Wendy get the great results so many of our clients achieve”

See full testimonial here

• Typically heart rate is thought of in relation to endurance sports, however it can be a very useful tool in resistance training, particularly when performing more movement based resistance exercises.
• Heart rates can be used to keep you working UNDER a given intensity, for example working below lactate threshold (below zone 4). This would be very important for an endurance athlete so they do not prematurely fatigue.
• Heart rate can be used as a target to get you working OVER a specific intensity, for example working out at top intensity to increase V02 max (zone 5) or for calorie burning.
• Heart rate can be used to measure recovery periods (typically getting heart rate back into zone 1, this does depend on your workout goal), this is a far more specific way to monitor recovery than ‘text book’ recovery periods. As you get fitter you will notice recovery periods reducing in duration.
• Resting heart rate can be taken in the mornings to give an indication of your state of recovery. For most an increase in 5-10bpm above typical resting heart rate is an indicator that you are fatigued, maybe from over training or lack of rest and that an easier training day/recovery session should be performed. High end heart rate monitors have a more sophisitcated way of monitoring state of recovery via heart rate variability. This is something I will go into in another blog post.

The first step to using heart rate is to work out your training zones. The most accurate way to work out your training zones is to get tested using gas analysis in conjunction with heart rate, alternatively RAMP tests which measure your heart rates deflection point indicating lactate threshold are a good option, this is the method we currently use at HFPT when working closely with clients. However tests cost money and take time to do, to get started quickly follow the steps below to work out your heart rate training zones.

Step 1. Take your resting heart rate (RHR), lying down first thing in the morning prior to eating or drinking anything,

Step 2. Unless known from a test, work out your maximum heart rate using this method which combines a formula from Miller with research from Londeree and Moeschberger.

• Use the Miller formula of MHR = 217 – (0.85 × age) to calculate MHR
• Subtract 3 beats for elite athletes under 30
• Add 2 beats for 50 year old elite athletes
• Add 4 beats for 55+ year old elite athletes
• Use this MHR value for running training
• Subtract 3 beats for rowing training
• Subtract 5 beats for bicycle training

Step 3. The calculation of a heart rate zone value, X%, is performed in the following way:

• Subtract your RHR from your MHR giving us your working heart rate (WHR)
• Calculate the required X% on the WHR giving us “Z”
• Add “Z” and your RHR together to give us the final value

Example: The athlete’s MHR is 180 and their RHR is 60 – determine the 70% value

• MHR – RHR = 180 – 60 = 120
• 70% of 120 = 84
• 84 + RHR = 84 + 60 = 144 bpm

Now you have all the step you need to calculate your heart rate zones, calculate them in alignment with the table below and use the table to guide you in designing training sessions. Also check out the session plans in the Triathlon zone of the HFPT members area, many of these have recommended heart rate zones.  If you would like any advice on getting a heart rate monitor or for testing please feel free to contact HFPT on info@hfpt.co.uk

As always live healthy, keep fit and perform to your best.

References

MACKENZIE, B. (1999) Maximum Heart Rate [WWW] Available from: http://www.brianmac.co.uk/maxhr.htm

MACKENZIE, B. (1997) Heart Rate Training Zones [WWW] Available from: http://www.brianmac.co.uk/hrm1.htm

Broccoli is vegetable royalty, it has been lauded for its cancer fighting properties and a serving contains approximately 2g protein, 2g fiber, 288mg potassium, 43mg calcium, 81mg vitamin C, plus folate, magnesium, phosphorus and beta-carotene. Cashews add another nutritional punch by bringing some protein and monounsaturated fat to the meal, nearly half the fat in a cashew is heart healthy monounsaturated fat. Cashews are also rich in minerals magnesium, calcium, phosphorus and potassium. This meal is very quick to make and extremely tasty. A winner.

Note: Okay so the Paleo enthusiats will be quick to point out bacon is not a top choice on the Paleo list as it is not a lean meat, once in a while is okay though and you can also take some steps to ensure you select and prepare it in the best possible way.

Ingredients:

• Bacon, 2 slices - unsalted, trimmed of any visible fat, organic
• Broccoli, organic, 200g
• Cashew nuts unsalted, organic, 30g

Instructions:

Start by slicing broccoli into small florets, steam until tender/crisp depending on preference (crisp ensures less nutrient damage). Whilst the broccoli is steaming trim all the visible fat from the bacon and grill, once grilled dab with kitchen roll to soak of any other fat then thinly wipe with some flaxseed oil to give it some omega 3. Slice bacon into squares. Mix the Broccoli, bacon and raw cashew nuts in a bowl and enjoy!

Nutritional information referenced from: The 150 Healthiest Foods on Earth. J. Bowden, 2007.

In the context of nutrition perhaps the single most important thing to get right when trying to lose weight, tone up and maintain a healthy figure is balancing blood sugar levels. Unbalanced blood sugar levels lead to excessive insulin production which in turn causes storage of excessive blood sugar as fat, fluctuating energy levels and frequent hunger not to mention more serious illnesses such as diabetes.

To help you start on the right path towards your fat shifting goals what follows are some useful pieces of information and tips for managing blood sugar levels:

Top tips for action

• Drink 0.033ml water per kg body weight per day as this dilutes sugar in the blood meaning it will have less of an impact on insulin.
• Aim for around 30g of carbohydrate in each meal for fat loss, if you realise you are having a lot more than this cut back amount slowly as sugar (not just the white stuff remember all carbohydrate is broken down to sugar before it hits the blood) is addictive (actually sugar is in the top 5 most addictive substance in the world!) and you will have serious cravings if you go ’cold turkey’ so to speak.
• Breads, pastas, potatoes and rice are very carbohydrate dense (consider that 2 slices of bread as pictured above has 32g sugar in and thats before anything is added!) ensure you portion control these well, and replace what you are not having with additional lean protein or some green vegtables or salad.

HFPT’s top recommendation for a nutritional approach that supports being lean, healthy and having vitality is the Paleo diet. To find out more on the Paleo diet our Paleo book recommendations can be found in the members area as well as some Reduce-Reshape healthy meal ideas and workouts.

Should you have any questions on achieving your 2012 goals please don’t hesitate to email us: info@hfpt.co.uk

As always live healthy, keep fit and perform to your best

We’ve all been there with grandiose statements of our New Year’s resolutions, only to falter in a matter of weeks. So, are you going to make 2012 more successful than before?

Here’s some help in the direction with a SMARTER process.

1. Be SPECIFIC with your goal. Want to lose weight, how much? Complete a triathlon, which distance in what time? The devil is very much in the detail, so starting with your overall goal will give you the big picture; but also be honest with yourself about why you want to achieve it. The why of the goal is the emotional engine that will keep you going, so keep hold of it and remind yourself of it.

TIP:  WRITE THE GOAL AND THE REASON DOWN AND KEEP IT TO HAND

2. MEASURE your success. How else are you going to know if you’re going in the right direction? It might mean using the same scales at the same time of day, the same time of the week (for weight loss make Friday morning your weigh in day), it may mean the same run every couple of weeks to check pace. Again, write these down; put them on a chart, have fun with excel; take a photo. You can then tie a successful measure with events since the last measure, evaluate what works from what doesn’t.

TIP: PUT MEASURING EVENTS IN THE DIARY SO YOU DON’T LET THEM SLIP 

3. Your specific goal should be ATTAINABLE. Take an honest assessment of yourself and ask: Do I have the will and the way to achieve this? If you’re not prepared to put in the effort then you are setting yourself up for failure. Some goals will require some pretty specific equipment, like climbing Everest; it might not be attainable this year, but you could join a mountaineering club. Weight loss might require you give up something you really like, are you prepared for that? This is not nay saying or being negative, it just means that you calibrate how you get to your end goal with where you are in the here and now.

TIP: WRITE DOWN ANYTHING YOU MIGHT HAVE TO CHANGE AND WHAT THE COST OF CHANGING WOULD BE – WHAT DOES THIS REVEAL?

4. RECRUIT. No man (or woman) is an island, so you don’t have to persevere alone. There are numerous avenues to help, of which your friends and family is the most immediate – so get them helping you and on board with your goal. Recruiting your immediate circle could mean they keep you on the straight and narrow. Recruiting could also mean making use of a personal trainer, for professional advice , support and training.

TIP: CREATE A BLOG OR FACEBOOK PAGE TO GENERATE SUPPORT FOR YOUR GOAL

5. Be TIME conscious. If you don’t lose 4st in the first week, don’t give up. If you’re 1km time doesn’t drop after one training run, don’t give up. Your body and mind is going to take time to adapt to the changes you make, so allow it that time. Being realistic with your time frame means you can break down your main goal into smaller chunks, so you targets to hit. These targets being realistic should then be an incentive. It will also help as you’ll have to factor in social events (weddings etc).

TIP: GET YOURSELF A DIARY AND PLAN DAILY, WEEKLY, MONTHLY AND YEARLY (SEE THE DETAIL AND THE BIG PICTURE)

6. EDUCATE. Whilst not meaning to generate any fearful memories of school, forewarned is forearmed. If you’re endeavouring for a goal you’ve not done before, failed at before or otherwise feeling in the dark then you can change that. HFPT recommends a series of books covering many aspects of health and fitness, which can be found here. Personal training will expose you to a wealth of information, so will the free consult.

TIP: PURCHASE ONE BOOK, READ ONE ARTICLE, WATCH ONE PROGRAM, TALK TO ONE KNOWLEDGEABLE PERSON ABOUT YOUR GOAL

7. REVIEW. At HFPT we base our training and recommendations on science, and any good scientist will tell you that you in order to validate what you are doing you have to review your data – and that require real honesty. Whatever your goal be honest about what you have done (not what you think you’ve done), when and how many times etc. If you’re unable to accomplish what you’ve set out in your plan then is it an attainable goal? The review process is only good if you’re able to implement the changes it reveals.

  TIP: KEEP A DIARY OF EXERCISE, FOOD AND MOOD TO HELP WITHTHE REVIEW 

The SMARTER process is there to help you achieve your goals, so have a fantastic 2012. If you want to know more, have a FREE consult then contact Stephen for more details.