What is ViPR?

What is ViPR? Personally I think it’s one of the greatest pieces of equipment I have ever worked with. It’s something that has very much made its mark in any half decent gym, amongst instructors, sports coaches and personal trainers as well as in the media. The first time I ever saw a ViPR I could immediately see its potential. Just looking at this simple looking rubber tube I could see that this had the potential for countless exercises and great workouts not only for my clients but for me as well. Just like the TRX and kettle bells the ViPR is another piece of very simple equipment that offers so much. It’s another great way of varying sessions and helping you to stay interested and focused on your workouts. It can be used in a class or personal training situation as well as being used alongside other pieces of equipment such as Bosu and Power Plates etc.
 
I consider myself to be a very creative personal trainer and these types of tools enable me to offer so much to my clients. Here are some of the reasons I love working with ViPR and why I feel it is such an impressive piece of equipment.
 
ViPR enables full body movement. The muscular system is an independent system that works best when trained together. Whole body integrated exercises is what ViPR is designed to do.
 
The range of movements along with the number of different exercises and methods in which movements can be manipulated mean every movement can be tailored to the individual using it.
 
ViPR can be used in a number of different scenarios and environments, inside or out and on any surface. All outdoor based exercises can be manipulated to reduce impact in a studio or environment.
 
As it is made from rubber ViPR can be thrown, flipped and rolled without getting damaged. Meaning the number of exercises you can perform with it is almost endless.
 
For more information on ViPR and how it can help you in what you are training for, or any questions on anything mentioned above feel free to contact me.

Don't let your job turn you into a slob!

Gaining weight happens to people for one simple reason. Consuming more calories than you use up, excess calories will then be stored and you will gain weight.

But the reason this process starts to happen in the first place is a lot less simple.
For me, a common reason people feel that they fall into the habit of inactivity and weight gain is down the lifestyle they live caused by their work and the job that they do. Those who work in an office environment, those who drive for a living or anyone who has a non active job can find it increasingly difficult to find ways to stay active therefore weight gain can happen quite quickly.
 
So here I have made a note of some of the problems you may face and hopefully some solutions that may help!  
 
For lots of people their day at work is spent in a seated and still position doing very little in terms of activity. So do we really need our journey to work and from work to be exactly the same? Ask yourself if it’s possible to cycle or walk to work? If that is a genuine possibility and will fit in with your schedule why not give it a go? You will get a great calorie burning workout just by simply making your way to work!
 
If however your journey to work is too far or you don't have time and have to drive or take public transport there are still ways of being active during your commute. If you take the train or the bus, what's stopping you leaving a bit earlier in the morning and getting off at an earlier stop and walking the rest of the journey? The same applies with a car...why not park a bit further away from your place of work then walk/jog in? It will not only get your workout over and done with for the day meaning that once you are home you can forget about it, it will also set you up for the day making you start your day at work feeling great!
 
As I previously mentioned for many people the working day is spent doing very little activity but again there are things you can do. Even the small trips you make around the work place to the toilet, the water machine etc all add up as extra activity in an otherwise pretty inactive day. But there are bigger things you can do as well. Why not take the time during your break to go for a short walk? You could do this by choosing to get your lunch that is somewhere a bit further away than to where you usually go. Or if you do wish to get your lunch from a place close to where you work, why not try walking a longer route? Another option would be to take just 15-20 minutes to do a few laps of the car park!
 
Other things like using the stairs instead of lifts and walking up any escalators rather than remaining still are all other very simple and options and easy for most of us to do.
 
All of these things are small and easy changes that will make a huge difference to your health and your waist line!
 
Something that nearly all of us do...myself included...is start the day by going into a coffee shop and ordering a latte, mocha, cappuccino or some other kind of coffee...and for many this is something that is repeated time and time again throughout the day.
 
Depending on the type and size of the drink you order, it can be up to FIVE HUNDRED calories per drink which you then just sit on for the rest of the day! But there are ways of making it better for you whilst still letting you enjoy your morning treat. Try swapping full fat milk for semi skimmed or even skimmed milk. Straight away you can look at knocking off around 100 calories.
 
As we all know coffee also contains caffeine, which also acts as what is known as a diuretic. A diuretic can leave you dehydrated. Being properly hydrated ensures that your body has the proper environment for important functions to take place, namely metabolising fat for energy.
 
So if you are someone who drinks a lot of coffees throughout the working day it is even more important to make sure that you drink plenty of water. Dehydration will also leave you feeling unable to concentrate properly, leave you feeling tired and fatigued and you will find that you are more likely to get headaches. This is going to leave you less likely to make that gym visit or fitness class that you promised yourself you would go to after work. Also by feeling less tired, you are not going to be craving coffee as a "pick me up" meaning that you will be saving yourself from taking in more unnecessary calories. By drinking plenty of water and staying hydrated will also keep hunger pangs at bay meaning you are likely to eat less throughout your day.
 
So my tip would be to take a 1.5-2 litre bottle of water into work with you in the morning and take regular sips throughout the day, topping up from a tap or water cooler if and when you need to.
 
Last of all I want to talk about stress. We all get stressed because of work from time to time no matter what job we do. But for lots of people the daily grind can get too much and this will really take its toll on you. Chronic or continuous stress will make your levels of cortisol increase. This will lead to a slowdown in your metabolism. This means you are likely to gain weight even if your diet and activity level stays the same. Stress will also lead to cravings for fatty and sugary foods.
High levels of stress have also been linked to increased levels of abdominal fat. So try to make some time for yourself away from work. Try to take part in activates you enjoy with friends and family and only think about work when you are there, not in your leisure time. Try to participate in regular exercise and if it’s possible take part in a class such as Yoga or Pilates, this is a way of getting some space and calm.
 
These are just a few tips and ideas that you could use to make small steps to living a healthier and more active lifestyle. As always applies, if you have any questions or you would like to learn more about this blogs or any others I have written then please don’t hesitate to contact me.
 
Until my next blog!

Day 4 of the Great Barrow challenge

For some reason I thought that today I would wake up full of beans and excited as we had only one more marathon to go but unfortunately I was in way too much pain and so over tired to feel anything other than totally shattered! We got to the start line nice and early today and got going about 8am. Day 4 was near enough all on road leading through towns such as Newmarket. We saw some really lovely scenery running past the race horse tracks and training paddocks.

The fact that it was the last day really seemed to inspire us. We dug deep and kept our running at a fantastic pace. Our 4th marathon in 4 days and we were somehow managing to keep running at around 10 and a half minute miles...(for some of them anyway!!) Our support on the last day was amazing. Although the trails were as lonely as ever, at every check point we were met with a chorus of whistles and party horns!

As the miles past, 17,18,19 we showed no sign at all of slowing up. We just wanted this over with now! At mile 20, the final check point, we arrived a lot faster than expected and our army of supporters were quite surprised to see us!!! So again it was time for a quick drink and time to smash out the last 6 miles! We still managed to maintain our impressive pace...and at mile 23 my phone beeped. A text that Chloe was at the finishing line waiting for me! This really spurred me on and made us dig deep and get the last 3 miles done.
 
As we approached the last mile, we were all unsure how we would react as we crossed the line. I must admit these things can be quite emotional. As we approached the line, we saw Ian’s mum in the distance frantically running down the street making sure she was at the finish line to take photos as we crossed!!

Finally we had done it...4 days of hell was finally over.

As we crossed the line we hugged each other and our partners and were met with a whole heap of congratulations. It was fantastic. We all shared a glass of champagne which Ian’s girlfriends parents kindly brought us and we waited for our medals...

But we were told that the medals had not arrived and we would get them through the post!!!!!
 Although disappointing this didn't dampen us at all. A medal now would have been great but nothing could stop us feeling great about what we had achieved.

We have currently raised just over £2500 for 3 very worthwhile charities making the whole thing even more of an achievement.

So the Great Barrow challenge is over. It was without a doubt the hardest thing I have ever done but I have to admit I loved every second of it. I will certainly be looking for my next challenge and I'm sure Charlie will be too. Ian says that's enough for him but I don't believe him for a second!

Until my next post!!

Glenn

Day 3 of the Great Barrow challenge

I started Day 3 in a happy mood. I was heading back to Barrow for marathon number 3. I was still in a ridiculous amount of pain and I knew today was going to be a struggle but Chloe (my girlfriend) was coming to support me and the boys today and that gave me new motivation. Having done big town marathons such as London and Brighton before, I have experienced how much getting support from such a huge crowd helps you. It really motivates you and spurs you on. But as I said on day 1, the great Barrow challenge offers none of that. However this to me that is part of the appeal. That's what makes it what it is. This was raw and lonely and took massive amounts of mental strength. Trees,  fields and the odd car is all that we saw mile after mile so to see Chloe 2 or 3 times on the way round at the check points really did give me a massive boost.

So off we set, about 8.45 a little later than the previous 2 days for marathon number 3. One word... Horrific!!! Day 3 was by far the hardest. Our bodies were still smashed to bits from days one and 2, and yet here we were doing it all again. Day 3 was a mixture of off road and on road through windy country lanes and through vast baron fields. But today was where we really needed to spur each other on and we didn’t fail to deliver. Every time one of us slowed down the other 2 offered encouragement or said something that would make us all laugh (normally a quote from the Ricky Gervais comedy The Office!!) and got us all back on track. There really was a sense of team work amongst us and it was a massive help. As I said, seeing Chloe, Ian’s girlfriend Claire and Charlie’s girlfriend Lisa plus Ian and Charlie’s families at the check points really was a much needed boost. They helped us with refreshments as well as sorting out our creams, Vaseline and deep heat for all the pain that ran through our ravaged bodies. It was great to see everyone but we could never stop for more than a few minutes. Charlie’s dad Steve wouldn't let us! As soon as we had had a drink etc he was straight on our backs to get going. Truth be told we were all very grateful. It was what we needed.
 
So 20 miles done on day 3 and 6 miles left to go. I really thought I had entered hell. This was a feeling I'd never experienced. Tiredness, pain, aches and burning like I can't explain ...you name it, it was hurting...so close but yet still so far! The last 6 miles seemed to drag on forever. This is where we really needed to get on each other’s backs and not let each other stop. But stopping wasn't an option for any of us! No way! It was a long, hard drag, literally dragging our feet one step at a time until we completed the final 6 miles. Although the day was slow we did it. 3 down 1 to go!

 

So back to our temporary home for yet more food and rest before we prepared ourselves for day 4.
We had nearly done it!!!

Day 2 of the Great Barrow challenge

I must admit as I woke up on day 2 I felt terrible. All through the night I was violently sick and had stomach cramps. I was clearly very dehydrated. I was drinking all I could to get as much fluid on board as possible. As well as this I did not feel hungry in the slightest but I knew I had to eat. So after forcing a large bowl of porridge and 2 bananas down me we set off for marathon number 2. As we got to the start line I started to feel much better. All the water I had drunk and my big breakfast seemed to get me back on form.
As the race started straight away our legs felt heavy. We all agreed it felt like we hadn't actually stopped, but had just carried on from yesterday.

Day 2 was a total different course from day 1, a bit more on road but still lots of fields and forest to cross. We got to about mile 9 and we saw one of the guys who had set off about 90 minutes before us heading our way, he was on mile 20 meaning we were about to run in a big 11 mile circle! This was a very hard piece of information to take on board. We all knew this loop was going to be horrible and would have given anything to be in the guy’s shoes who had already completed his 20 miles! There was some very lonely moments on day 2, although there was 3 of us, there would be times where we just would not speak. We were all in such a horrible amount of pain with tight muscles, sore knees, blisters etc that we just could not speak! But we did keep on encouraging each other and got round the gruelling loop. At the 20 mile check point we were met by Charles parents and Ian and Charlie’s girlfriends. We got a quick drink and stocked up on energy gels before we dug deep and completed the last 6 miles. I’m not going to lie, it was horrible! But 2 marathons completed in 2 days was an achievement which we were all very proud of. However the reality was that we were still only half way through our challenge! We had to do what we had already done again!
 
My day was about to get even tougher, straight after running my second marathon in as many days I headed straight off to work! So after training some clients and teaching my indoor Bootcamp, I settled down with my girlfriend for a Chinese take away. A meal full of calories, carbohydrates and fat...just what my shattered body was craving...it really is a hunger I cannot describe. I felt as if I was quite literally staving. After a nice shower it was off to bed ready to get up early and head back to Barrow for marathon number 3!!!

Day 1 of the Great Barrow challenge

Our first marathon of the four. I arrived at the start about 7.15 am; it is situated at a very small and old sports club in a town called Barrow. There are people cycling, walking, and of course running the marathon. This really is unlike most marathons that people see and hear about. For example the most famous marathon in England is of course the London marathon, where I believe around 100,000 people take part and huge crowds cheer and encourage the participants on all of the way around. It really is fantastic. But this is different! There is about 30-40 of us running. And as I learnt today as we started the course, there is NO ONE watching! Each day the race we are doing is a different course and today we were told our course would be 85 percent off road. Almost straight away we were taken off the path and straight into a field. As the race continued we ran through fields, forest and total wilderness...not seeing other runners for what seemed like hours at a time.

Off road running is something I have quite a lot of experience with as I love to run in the beautiful Epping Forest, but that's normally over short distances. This however was a whole marathon and nearly all of it was off road. My god it was tough!! My legs started to feel heavy after about 8 miles and just continued to get progressively worse throughout the course. The uneven tracks, the thick mud on our trainers and the very hilly course really took its toll on me. At the 16th mile mark at our second water stop we met Charlie’s Mum and Dad and Ian’s girlfriend Claire as we briefly stopped to re-fill our bottles and collect some much needed energy gels and sweets. We only stayed a few minutes and then we were straight back into it. This is when the course took us deep into the forest and at mile 20 it’s fair to say all of our legs were really feeling it.

I should also mention we had to navigate our own way around the course. This was quite easy as we had directions and the course was very well signposted but it adds to the challenge. At mile 22 we again caught up with Claire and Charlie’s Mum and Dad but this stop was even shorter than the first as we just wanted to get day one over with. The course now took us back onto the paths but we faced some very steep hills and some of the roads seemed to go on forever! Finally we hit the 26 mile mark....but the end was nowhere in sight!!! We knew we hadn't gone the wrong way as we were still following the signs... my heart sank as we came to yet another huge hill! Finally as we got to the top the end was in sight...at 27.2 miles instead of 26!!

 We finished in a time of 4hrs 50 minutes which I am very happy with as it was a very tough course. We are now back at our base and tucking into some well needed food and getting some sleep ready to do it all again tomorrow!!

The Great Barrow Challenge

This Wednesday myself and my 2 friends Charlie and Ian start our long awaited 4 marathons in 4 days. It’s been a long time coming filled with lots of gruelling hours out pounding the pavements but the week has finally arrived! Personally I feel very ready. I haven't done as much long distance work as I would have liked but I did manage a full 26.2 miles 2 weeks ago and I have been training hard consistently. I know Charlie and Ian have been really going for it too. Obviously the 4 days are going to be filled with a number of big challenges for us. But for me one of the biggest ones we will face will be to make sure we consume enough food, and the right food to keep us going. The last 2 or 3 marathons I have done, I have used about 3500 calories each race. So we must make sure we are eating plenty pre and post race as well as during.

My plan is to start the day with a big bowl of porridge...and yes I will add sugar!!! This is a good slow realising carbohydrate that will give me plenty of energy throughout the race. I will probably have 2 large bananas as well a good energy drink before we start. Throughout the race we will need to keep topping up our energy levels as well as making sure we stay hydrated. I am genuinely Ok until I get to the 12 miles mark but then my body usually tells me it’s time for a top up. I make sure I have plenty of energy gels and sweets for that quick hit of simple sugar that is great for a pick me up when I am feeling tired. From 10 - 12 miles this is happening on a continuous basis. This will usually be enough to get me through the race. But once I have finished the 26.2 miles I know my body will be crying out for food. It’s a hunger I cannot even try to explain! If you have done any form of long distance endurance event you will know exactly what I mean! I have to admit any form of healthy eating will now go totally out of the window. Foods such as pies, sausage rolls, spag bol and pizza are the sort of thing I will be craving. Basically lots of stodgy foods which are high in carbohydrates, fat and calories. It’s not something I'd normally promote but running the distance us guys will be running will leave our bodies so hungry and famished we will need all the calories we can get. (I must admit that's the bit I'm most looking forward to!! Ha ha...)
 
It is also vital we stay hydrated throughout the 4 days so I will be drinking as much water as possible before, during and after the race and will avoid too many high caffeine drinks. (Caffeine acts as a diuretic meaning it will make you lose fluid from your body.) I must stress that every single person is different when it comes to what foods help them when taking part in an endurance event. I personally find that eating the foods I mentioned really help me but others may well find its other things that give them the energy that they need. I have also packed plenty of plasters, Vaseline and Sudafed cream to ease any blisters and chaffing that will no doubt occur.
 
I'd like to say thank you to everyone who has kindly sponsored us. We have raised a great amount for 3 great charities and we hope to continue to raise more. I will be updating my blog every day after each race letting u know how we are getting on....
 
For any advice on long distance training whether it be the training itself, what you should eat or even what should wear please do not hesitate to contact me.
 
Glenn