Labels/ Tags

To make the blog easier to read (thanks Spencer) we're going to use labels...

When writing your post there's a box at the bottom of the page which says 'labels for this post'.

Fill this in with:

1. your name

2. What category- Training, Recipe, General Blurb, Diary, Event, Ride

That way the blog is immediately searchable.

It also helps fill out the name for you, so its quick!

Thanks,

Henry

Quick Training Program.

So today I'm going to introduce a 45min to 1hour training session that works on the entire body, requires no specialized equipment, and won't completely destroy you.

Start by a gentle 5 minutes of Stretching- I find simple yoga works- and a really good emphasis on your lower back and legs.

Head out on a 10 minute jog, or a 15 minute cycle. Take it slow, but get the heart rate up- or until you find a football pitch- or equivalent greenspace.

Firstly- do 2 laps of the pitch, using the sidelines to do half jog, half sprint in that order. On the goal line, do a rotation-

1st sideline: Lunges

2nd sideline: face inwards sidesteps

3rd sideline: rotating sumo squats- Like a normal squat- keep your back straight, and bend to 90 degrees of the knees. Do your first one facing inwards to the pitch, then the second facing outwards, alternating the turning leg.

4th sideline: outward facing sidesteps.

Take a minute breather here.

Now onto the fun part.

In this- you'll be using the length of the pitch to sprint train.

So the idea is:

Sprint- and remember you'll be doing reps- which should not slow down as the excercise progresses- from end to end.

Take a 30 second breather

Sprint back.

Take a 30 second breather, then start the alternating training:

1st- 10 pressups/ a comfortable number

2nd- 20 situps/ a comfortable number

3rd- 50 cycling- lie on the ground in the sit up position, then raise your legs to 90 degrees, feet off the ground. To do the excercise, go elbow to opposite knee, making sure you really work the side stomach muscles.

4th- 30 back extensions- face down lying on ground, arms touching ears. Count your movement as follows: Up, 2, 3 Down, 2, 3....

5th- plank- 45 seconds- I've linked a picture for you-as I can't describe it effectively enough.

You can repeat as time allows, and then do a slow jog back and do a full stretch for a good while.

Henry

Hi Guys!

Hi and Welcome to your online food diary.

You should aim for no more than a 500 calorie deficit, otherwise you will begin to crash diet, which is unsustainable, and yields quick results that will be lost once you begin to eat normally again.

Standard- non active people have a calorie requirement of 2000kcal for women and 2500kcal for men.

However, this varies with age, and a fine tuned version can be seen here:

http://walking.about.com/cs/calories/l/blcalcalc.htm

The idea of this space is not to just be a bland- today I ate- and number of calories, but full of training tips, healthy meal recipes, and of course a transparent place of what you eat.

I hope it works for all of us.

Also please let me know if you want it to be publically open, closed to a select few, or just closed to the authors.

Henry