What is the definition of fitness or “being fit”? The answer often depends on who you ask! And people approach fitness for different reasons; some want to look good only whether losing weight or putting muscle on; some want to train for an event or sport; and some just want to train to keep healthy. In all of these motivations, people use a mixture of strength and conditioning training (weights and cardio vascular training (running, cycling, rowing) to achieve their goals. However, the one area that often gets neglected in pursuit of these goals is stretching. Certain disciplines like yoga and pilates concentrate on postural awareness, core strength, stretching and breathing but many other fitness regimes acknowledge stretching as important but do not make it a priority.

Personally, I really enjoy stretching as it makes me feel better especially after running. However, if you are inflexible it can be not so enjoyable and it takes time and patience to learn to do so effectively. Here are a few tips on how to mentally and physically approach stretching:

• Relax and breathe slowly. Tight muscles respond when the whole body and mind start to relax. Strenuous activity (which exercise often is) makes the muscles and mind tense. Breathing slowly will massively help the effectiveness of the stretch.

• Be patient. Effective stretching takes time. A minimum of 30 seconds per stretch is recommended. As a runner, I can run up to a maximum of 4 hours (only occasionally when running a marathon) but it can still be over  2 hours in the weeks leading up to the marathon. In this case I can spend up to 2minutes a stretch, sometimes longer if I feel its’ necessary.

• Mentally connect with the muscle you’re a stretching. Too often I see people stretch without thinking what they are doing or which muscle they are stretching. This leads to bad technique and ineffective stretching. To get the most out of stretching (and indeed out of exercise in general) it really makes a difference if you concentrate on it.

• Learn good technique. Coupled with point 3 about concentration, good technique is essential with stretching. A matter of millimetres can make the difference between a good stretch and an ineffectual one.

• Learn to love stretching. It’s an aspect of fitness that is underrated. Often because the benefits are not immediate or visible. However, if you want to exercise for longer and more likely to be injury free, then get involved with stretching. It will allow you to maintain better posture and continue to exercise, play sports and general move more freely and confidently as you get older.

I finished the Brighton half marathon today, stretching for 15 minutes at the end. Later tonight I intend to use a foam roller and SMR (self-myofacial release) to ward off any aches and pains for tomorrow. So next time you think about skipping stretching, pause and think maybe a few minutes won’t hurt! It will probably help you feel much better the next day!

The Oxford dictionary defines nutrition as the process by which organisms take in and utilize food material.  To relate to us (humans), it’s the necessary process that we go through every day to stay alive. Over the centuries, we’ve developed all sorts of tastes and recipes to improve the enjoyment of eating food. In the last 20 years, advances in nutrition have been extraordinary as science has started to unravel the workings of the human body. However, the modern world offers a confusing message on nutrition as companies try to sell you every type of health product and diet regime that will magically provide you with supreme health and the body you’ve always wanted. The truth however is somewhat more complicated but there are several simple steps that everyone can follow to achieve optimum nutrition.

1 Drink at least 2 litres of water per day. The human body is 70% water. If exercising, a ½ litre every ½ hour of exercise. Your muscles if dehydrated will not work properly if not properly hydrated. Coffee and soft drinks add to dehydration are so readily available that it’s very easy to choose these options rather than plain old water.
2 Eat Breakfast. Often called the most important meal of the day. So many people who want to lose weight tend to skip breakfast with the idea that eating less will mean they will lose weight. However, there are so many ill effects from skipping meals including low blood sugar, low energy, an uneven distribution of calories and the tendency to overeat when you do finally eat. A healthy breakfast might include a slow releasing carbohydrate like porridge with fruit and a protein element like eggs after.
3. Eat regularly throughout the day. The secret is to eat 6 times a day (on a average 12-14 hour day, more if your day is longer). With 3 meals containing 60%, protein, 20% carbohydrate and 20% healthy fats and 3 snacks preferably with a protein content.
4. Incorporate whole grains into your daily diet as much as possible. They are full of vitamins, minerals, dietary fiber and phytochemicals (plant compounds) that lower cholesterol and blood pressure. They also help the body process nutrients, such as carbohydrates. Choose whole wheat flour products over highly processed white flour whenever you can. Eat whole grain bran muffins, whole wheat bread, cereals, pasta and whole grain brown rice.
5. Increase your intake of healthy omega-3 fatty acids to keep your heart and blood vessels healthy. Eat fatty fish, like salmon and tuna, twice a week. Avocados, or a handful of walnuts, Brazil nuts or pumpkin seeds eaten regularly can also boost omega-3 levels in your body. Another option is adding flaxseed oil (keep it refrigerated) to smoothies or pasta (under the sauce), or ground flaxseeds to baked goods and pancakes.
6. Become label savvy. Learn to read food labels for fat, sugar, and portion size. So many food labels are written to mislead the consumer into thinking there is less fat and less sugar. Often when advertised as a low fat option, the producer has replaced the fat with sugar creating a product that Low fat, high sugar).  The body converts excess sugar to fat.
7 Choose real food over processed foods. Preferably organic produce if available as this is should contain no chemicals and can be eaten entirely.
Choosing one of these options each week could drastically Improving your nutrition. After all “you are what you eat”.

Today’s deal feature 2 of HAVIT Fitness’ services: Hove & Shoreham Bootcamp and 1 hour Deep tissue\Sports Massage.

For more information on what to expect,  how the bootcamps can increase your fitness, help weight loss and bring fun to your fitness visit our FAQ pages on the:

Hove Bootcamp FAQ’s click here

Shoreham Bootcamp FAQ’s click here

We request you use the bootcamps sessions within 3 weeks – 2 or 3 sessions per week depending on your committments. The shorter the time between sessions the quicker you’ll achieve the results you want. Go to the times and locations pages of the bootcamp sites to find out session times.

Visit our Special Offers page to find out other deals with HAVIT Fitness. This month we are running a deal on Personal training and on HAVIT vouchers for Christmas.

Running the Brighton Marathon? Check out our Brighton Marathon package – training plans, fitness sessions, group long runs, a monthly nutritional plan and discounted Sports Massage. Available in packages or individually depending on your requirements.

Finally, don’t forget our Free Get Jogging Club at Active4less Hove. 2 runs every wednesday 2km or 5k/10 run. Click here for more information.

Follow HAVIT Fitness on twitter http://twitter.com/#!/FITNESSHAVIT

Like our facebook page: http://www.facebook.com/HAVITFitness

Thank you for visiting the HAVIT Fitness website. If you have questions about our services, please email enquiries@fitness-havit.co.uk.

Rob Callow

Owner and Personal Trainer at HAVIT Fitness

Livingsocial Deal Terms and Conditions:

Bootcamp:

• First come first serve when booking places on the bootcamp. Sorry folkes but existing HAVIT Fitness customers have priority booking
• All 6 sessions must be booked in advance via the on-line booking system and used withina 3 week period. When booking each session you must enter your voucher code and email address
• You can attend the Hove or Shoreham bootcamp locations as part of your 6 sessions
• Please bring the Livingsocial voucher and a completed PAR-Q (health questionnaire) to your 1st session.

1 hour Deep Tissue or Sports Massage:

• Call 07729899625 to arrange your appointment. Venues are Revitalise Hove. 86 Church Road BN3 2EB – opposite Hove Town Hall or Body Loft  20 East Street, Shoreham-by-Sea BN43 5EZ
• Massage subject to appointment availability and room availability. First come first serve basis.
• Please bring the Livingsocial voucher to your appointment.

A strange title for a blog but all will become clear very soon If you are squeamish don’t look at the picture lower down.

Over the last few weeks I’ve been working out daily at Cheetahs gym in Hove. My aim in the last month of 6 day a week training has been to put some muscle on my shoulders and back which I had lost through training for the marathon earlier this year.

My training partner Sky Bliss and I were on our 5th workout of the week – shoulders workout for the 2nd time. (As it’s my 1st month of solid weight training, I’ve been using 3-4 sets of 15-20 reps with the occasional workout of up to 30 reps on an exercise). Anyway we’d almost completed the workout – 4 sets of 15 Reverse flys on bench, 4 sets of Upright row on smith machine, 4 sets of 15 seated Shoulder Press, and finally proposed 4 sets of Traps raises with Dumbbells. This is where the title of the blog comes into play…… The 37.5kilo dumbbells were sitting on a normal weight bench. I was preparing to do my 4th and final set when one of the dumbbells rolled off the bench onto my toe. Sky tried to call out before it hit my right big toe but it was too late.

Let’s just say it was extremely painful, surprisingly I didn’t swear just went a very pale shade of white. I quickly pulled off my trainer to see blood soaking my sock. To cut a long story short, I ended up in Accident & Emergency for 3 1/2 hours with a fractured toe. It could have been much worse i.e a broken foot. Although I won’t know the full extent of the damage until I visit the fracture clininc today monday 4th July. Here’s a couple of pics – the x-ray and the state of the toe in A & E:

X-ray of Big Toe

Mangled Toe

The moral of the story being pay more attention when using heavy weights. If you are to perform Traps raises with heavy dumbbells take the time to lock them together so they don’t roll off the bench onto your feet.

As a a fitness professional I should know better.  The reason I’ve posted this blog is to not gross you out with picture of my toe but for you to remember the dangers of not paying attention in the gym at ALL times especially when there are heavy weights about.

Book Hove or Shoreham Bootcamps

Reasons why you need the HAVIT Fitness Brighton Marathon package

• A training plan which incorporates a group fitness session and a long run into a marathon training plan
• Training  with fellow marathon runners helps maintain motivation on the weekly long run
• Includes a monthly nutrition plan which will help you work out how much and what’s best to eat during training
• Post run recovery strategies including stretching and nutritional tips
• Advice from 2 time sub 3.45 hour Brighton Marathon runner – Rob Callow HAVIT Fitness Owner and Personal trainer
• Pick and mix options to suit your needs

Click here to view HAVIT Brigthon marathon training schedule.

Training Plans for Marathon:

Beginner – aim to complete course in 5-6 hours

Intermediate – aim 4-5 hours

Advanced – 3-4 hours

Individual plans £20

Nutritional Plan for Marathon:

1 month plan. 4 individual weeks broken down into weekly shopping menu.

Intro about nutrition for a marathon

• Increased calories for running
• Advice on when to eat before a run
• Additional snacks and ways to increase calorie consumption
• Making informed choices on food
• Additional healthy supplements
• Post run recovery
• Race strategies and supplements during the race

Running Sessions: (start January 9th 2012)

Tuesday 6.45p.m – Hove park – Fitness sessions focussed on increasing your fitness through

Wednesdays – Get Jogging @ Active4less in Hove 6.30pm 5 or 10k run

Sundays – 9.00a.m. @ Active4less in Hove

Costs:

£3 per run drop in

£5 for both runs each week.

Sports Massage Offers for Marathon training:

The benefits of sports massage are well documented (visit our sports massage page). However, during your marathon training they are ESSENTIAL through regular focused training your body adapts to the rigors of the training. However, post run recovery strategies are very important (including SMR techniques with a foam roller) but especially sports massage. The relief and injury prevention it can provide by releasing tight muscles through massage and stretching cannot be underestimated.

The special offer for Marathon trainers is Buy 2 get 1 free: £90 saving £45

Platinum package: Training plan, Nutritional package & running sessions 2 a week

Training plan (£20), Nutritional Package (£40), 14 Fitness sessions & 14 Long runs – (£84 – reduced to £50) – £110

Gold Packages:

Nutritional Plan (£40), 14 Fitness sessions & 14 Long runs – (£84 – reduced to £50)  £90

Nutritional Plan (£40), 14 Long runs – (£84 – reduced to £25) £70

Silver Packages:

Running sessions only – 14 Fitness sessions & 14 Long runs (£84 normally  – reduced to £50)

Running sessions only  - 14 Long runs – (£84 – reduced to £25) – £70

Bronze Package:

Individual components of the packages £20 Training Plan, Nutritional Plan (£40), £3 per run or fitness session

Pay as you go| Drop in runs:

£3 per run

£5 for Fitness session & Long run

Testimonials from Brighton Marathon Training 2011:

“As always training for the marathon always has to happen when it’s dark, cold and wet and requires something more that just running to be slightly inviting. I found the other members of the club enjoyable company and helped me along but I’ve found your regular emails giving the next run route/distance very useful, even the ‘hilly’ ones.

I have to honestly say that a lot of training runs I’ve done with you for the marathon training I would not have dreamed of doing on my own and I think that ( not at the time!) has been a great help. Especially when I’ve run up Snakey Hill for the upteenth time but then realise I can do this without stopping, I can hear the ‘Rocky’ music near the top now!”
Bob R – Hove 01/04/11

“I’ve really really enjoyed training with the group, to be honest I have no idea how I would have made it through the training without the support that it brings. I certainly would have turned back a lot earlier on a good few runs that’s for sure! I suffered from a knee injury from quite early on in the training and everyone was really good to me, being patient when I needed it and also giving me lots of useful advice on how to work through the pain. It’s really useful having the option of sports massages with someone who knows how you run and the aches and pains that you are suffering from. Also being able to email / text is really great.”
Lucy P, Brighton 12/04/11

“I never thought I would ever say the words ” I’ve run a marathon “  but now I can having just completed the Brighton marathon in 5 hours 11 mins!! I really dont think I would have got through the 16 weeks of training without the help of Rob Callow and his Get Jogging Sunday Marathon training & Wednesday evening sessions, both of which meet at FitForAll in Hove. Rob was always happy to help with useful tips on running and fitness. Training with a mixed group of friendly people really worked for me, we were a mix of abilities which enabled me to pair up with somone on the longer runs. I’m not sure what my next challenge is but I know I will continue to attend the Wednesday session. Thanks Rob, keep up the good work ”
Michelle D, Brighton 12/04/11

The day started at 8a.m. with a meeting at the clock in Preston Park. Here’s a picture of all of the Sunday run crew (minus Ed and Bob who are doing the London Marathon this weekend – good luck!!!)

From left to right – Rob, Brandon, Tim, Lucy, Neil, Jo and Michelle

This picture shows us all in our best state of the day! It was about to get alot hotter than this cool side of the park. We then all went our separate ways to queue up for the 9.00a.m start.

Whilst queueing for the start I got chatting to a couple of fellow runners – one from Fleet and another from Hastings. One was aiming for the same time as me – 3.45 and the other 3.15. We chatted about various runs we’d done before hearing the 10 countdown to the start. I was off and through the start line in about 30 seconds which was great. I settled into my 8 mile pace almost immediately, trying not to get carried away by the runners flying past me.

The route takes you round Preston park and into a loop in the Steine, then up St James Street into Kemptown and then out onto Marine parade and out towards Ovingdean. The seafront past the Marina had become very familiar in training so I felt hot but comfortable. My intention was to take a gel every hour (and to take a few gulps of water every few minutes) so I took my first one on the entrance to the Ovingdean loop of the course. I was starting to sweat and get very hot so I used the water at every water station to hydrate ansd then pour the rest on my head and back. My pace continued to be between 7.45 and 8.00 through to mile 10 where the course turns at Rottingdean to head back into Brighton and Hove. I reached the half way point, just short of the pier at 1.45.51 exactly as I was hoping. The crowd round the pier were amazing – cheering and shouting encouraging all the runners. Although the day was extremely hot and difficult for the runenrs it was really inspiring having so many people cheering everyone on. The next stage took me along the seafront to the Drive – again another great spot for the crowds with a stage and live music. Then onto to New Church road to the end and back – a tough part of the course as doubling back to the Drive which always seems much harder. 18 miles done. Now entered the territory where the run gets tough. I was still averaging 8 minute miles but getting hotter, again using the water stations to hydrate and keep myself as cool as possible. Along the seafront to the lagoon and onto “Death Alley” (the part of the run that goes from the lagoon to Shoreham power station and back) mentally tough because you can see straight ahead for a mile. My pace was starting to drop to 8.30 as I rounded the harbour and went passed Carratts cafe. The crowds were fantastic which all helps at this part of the race. Now there were about 4 miles left to go. Again head down and still grabbing water at every station (spaced a mile apart thankfully) I continued running between 8.30 and 8.45 miles. The last 3 miles are along the Hove seafront (which are familiar territory if you’ve run in Hove) so I was trying to keep going and keep the pace up. When I hit the last mile the crowds started to get bigger again and all the encouragement spurred me on to keep the pace and start pushing harder. Then when I could see the finish line I dug the last bit of effort to pick the pace up for the last 400 metres. Crossing the line was a sense of relief and happiness – a few minutes faster than last year, completed in 3.39 minutes. Job done.

This year’s training was different for several reasons. I personally trained 4 people for the race which was extremely rewarding and interesting to work with all of them for several months. Something that I hope to do next year with more runners. And of course to be part of Get Jogging on Wednesdays and Sundays. It was a real pleasure to run with everyone but especially the sunday runners who gave up their sunday lie-ins to go running for the marathon. Training for the marathon can be lonely so the bond you build up with people on the long runs is strong, as the committment it takes to do so is not to be underestimated. A massive well done to you all for digging deep and committing to one of the toughest journeys you can make as a runner and individual. Anyone up for next year?

Finally good luck again to Ed and Bob in the London. You have all the support of your fellow Get Jogging members. Have a great day and enjoy the amazing experience of the London crowd. Please get some pics so we can share them with the rest of the members.

Happy Running!

Rob

P.S. Here’s a pic of guy carrying a 13 kilo 12 foot tiger on his back for the marathon – respect!!!!!

P.P.S If anyone is looking for a sports massage, I will give 20% off for any Get Jogging members and Brighton marathon runners!

Well it’s a couple of days before Brighton Marathon day. Therefore I thought I’d write a few words of encouragement and outlining my preparations for the race.

The mantra to keep in mind is to do everything the same on race day you’ve done in training – to not give yourself any surprises! Here are a few general tips, mixed in with a few found on the internet.

• Prepare all your kit the night before – shorts, running vest, trainers, gels (4/5 1 per hour) or shot blocks i.e wahtever you have been using in training, watch and heart rate monitor (make sure fully charged), belt with drink (if you a re wearing one).  All of this should be standard as you will have  perpared like this for your long runs in training.
• Eat the same breakfast and evening meal the night before as you have eaten through training. Do not overeat the night before or in the morning, as you don’t want indigestion on the day. Eat your big pasta meal two days before the race: Don’t try and carbo’ (over)load the night before the race. You could end up with an upset stomach the next morning. Instead have a fairly modest meal – sure enjoy a pasta dish, just don’t overdo it. In fact I recommend not doing anything too much out of the normal for the whole week before the race. Similarly, be sensible with your hydration. It’s looking like it’s gonna be a hot day so drink regularly but not too often. The Brighton marathon news just sent this email relating to the weather:
  http://brightonmarathon.info/interface/external_view_email.php?J8382933687145184035996422323&utm_campaign=Are%2Byou%2Brunning%253F&utm_source=emailCampaign&utm_medium=email

• Remember your suntan cream. Best to put it on before the race along with strategically placed vaseline.

• Check your shoes: They should be in good condition, and it’s almost too late now for a new pair. Don’t try and use new shoes for running the marathon. You should have broken them in with at least one long run.

• Relax the day before: Try taking things real easy. Don’t spend hours on your feet at the pre-race expo – you’ll feel it the next day. A hot bath with Epsom salts can be really relaxing and beneficial.

• Pace yourself correctly: Take into account the weather, the course terrain and how you feel. I firmly believe it’s better to start out a little slower than your goal pace. Adjust your pace depending on how you feel, if you’re struggling at the halfway point you’d better pull back.

• Be careful with power gels and energy replacement products: Don’t take energy gels or even Gatorade if you haven’t done so during training. Your stomach can become upset very easily as you get into the later miles.

• Mentally divide the race into sections: 26.2 miles is a very long way! I always divide the race up into different segments. 10K, 10 miles, halfway, and 20 miles. Then as your reach one goal you aim for the next. This gives you something to focus on besides the finish line.

• Try walking: Brief walking breaks periodically will give your legs a change from the constant running stride. This will help the muscles avoid tightening up too much in the later stages. You won’t add a whole lot to your finish time either!

• Walk around after the marathon: You probably won’t feel like doing this but it will help you gradually cool down. As a result you’ll recover faster in the days following the race.

That’s about it.. apart from to wish all the particpants a great race. And hopefully to see thos of you not takign part in the crowd.

Happy running Rob

Kettlebell 9kg