Don’t let anyone change the journey you are on!
When someone told me to lose weight so I could get faster times!
I had just completed the Manchester half marathon a while back. I asked a guy if he could take my photo. He did mention politely that I could get so much quicker if I just lost some weight. For me I understand totally what he was getting at but he doesn’t know anything about my goal.
I love nothing more to run and getting faster times is just a bonus really!
I do find I want to look and feel good, which strength training gives me, as well as conditioning for my runs. Creating muscle mass is part of my goal. I wouldn’t want to change my training around because of this.
I’m happy and that is all that matters!
Something as small as this can mess your day up.
We zone in on something small, but we forget about everyone who has praised you!
I think it’s hard sometimes to let this go and focus on all the people who do have praise for you.
Lots of people who you see will have praise if you are changing anything with your health and fitness.
But there will always be people who may say something a little negative even if they didn't mean it either.
It may not be completely directed at you, but it wasn’t positive.
Why are you eating that?
You don’t need to exercise or run that much!
I wouldn’t do that because it causes such an illness.
You're fine the way you are.
Bla bla bla!! It’s not nice and I get how it may make you feel!
Be sure to know everyone has an opinion even if they haven’t a clue what they are on about or even know what journey you want to go down to be happy!
For my new Lean and healthy in 6 program I will be asking more about what they want to become happy because we all have our own individual goal and direction we want to go in!
Because isn’t that what our fitness goal is all about?
Hope this helps give you some positivity moving forwards to go down your own journey!
If you need some ideas and support around your fitness journey with fat loss feel free to join my 2022 webinar on how to get lean and healthy!
It's free by the way click the link below…
Christmas & Weight Loss how you should approach this!
This is something you need to hear about the Christmas period & dieting.
On our social occasions, around the Christmas holidays we need to accept that we will gain body fat.
We will overeat and drink alcohol most probably over a short period.
That’s ok though!
Not accepting this affects your journey
Draw a line, it was probably a good time and move on!
If this is occasionally and you’ve been consistent, and you have one day of indulging where you didn’t have to think about something nutritious, low in calories and high in protein foods.
You just enjoyed the food and moments you had!
It made you feel great and full of energy!
It was great seeing friends and family and indulging together.
Why should this be something to feel bad about a day later?
The biggest thing to master is not feeling guilty.
Moving on and avoiding restriction mode for something you had a good time from!
Avoid waiting until the time is right for again because you feel you have messed up.
You're never on and off a diet because your averages over 3 months, 6 months a year are not going to stop you from getting the results you want!!!
So my tip here is to draw that line and jump back on it but this usually is easier said than done!
It's cold and dark and your sleep pattern may be out.
That alcoholic beverage may have reduced your ambition and with the processed food energy levels can drop too!
BUT
There is always a big BUT....
You need to know why your goal is important!
That you still want to feel happy and confident.
You want to maintain all the hard work you have already done!
The choice you made to indulge is important, it creates a life we want to become happy.
But we also want to change our health and bodies too and that can be just as important.
It's probably the reason why balance is something we all want but trying to master this can be very challenging.
Sometimes the hardest part is the first step around drawing that line after we have indulged.
It does require effort but then the delayed reward starts to kick in a few hours to a couple of days after.
You are back on board, and you are glad you had taken the time to pick yourself up when things got a little hard.
Sometimes accomplishing these tasks of indulging over the festive period make you stronger too!
Think about it this way to help you …
Instead of the people who decided to roll over and wait for the time which was right for them, you didn't!
A number of things I feel can really promote a yo- yo dieting pattern over the festive period comes from 2 points here.
1. Saying I will wait until the time is right in January pushing you further away from your goal and digging a deeper hole usually promotes further restrictions later down the line because you are not happy and want to get away from the place you are in as quickly as possible.
2. Avoiding any Christmas celebration because you want to reach your weight loss goal. Only for this to be masked for a period instead of solving the real issue. Taking things away for a period is only going to make you want it even more. The binge will come with overeating episodes which promote an unhealthy relationship.
So a question I want you to ask me is this...
Are you willing to STOP this from happening again for another year?
Are you willing to avoid the 2 points brought up and start to change right now?
Are you willing to take the sustainable way which makes you still enjoy the life you want to live without the painful ride you put yourself down when you start a diet or exercise plan?
Well listen up....
I am wanting to promote more of this in my Lean and Healthy in 6 program starting January.
I will be there to educate you, so you are less likely to become confused about what foods to eat and what exercise program to follow.
Hold you accountable every day and give you reassurance and support
Whilst having a program which works with you and avoids just one method.
Someone who listens to what habits you have and creates a program related to your lifestyle.
You get fast results which are maintained and are life changing!
Programs are ready to open soon in December register your interest here and put your name onto my waiting list if you are ready to change.
https://www.freshlifestylefitness.co.uk/lean-healthy-in-6
Excited for next year now!
Dan
How Nicola dropped 34lb and ran 2 marathons in 1 week!
I cannot believe what Nicola has been capable of achieving in such a short space of time.
Nicola started working with me 6 months ago with an injury set back on running and focus was lost with her nutrition from a restrictive low-calorie carb diet plan.
Nicola loves nothing more to run but she also had dreams of changing how she looked and felt about her body too! Body positivity and running go hand in hand for Nicolas success however she felt nutrition and confusing place and strength exercises were not consistent.
Part of my program was to educate Nicola around nutrition, make workouts creative but have purpose around her running and hold her accountable.
We would check in each week and look at measurements and focus on how well she felt.
The biggest part Nicola mastered on my programs was to just keep accountable and build that relationship and trust to get the results.
If there was a question she always sent a message and I would always reply with a message, voice note or call to help over a short space of time.
There have been ups and downs within the 6 months, but we worked together as a team to solve this. Nicola has lost a total of 34lb and completed her first marathon at London and then the next week ran the Manchester marathon.
Completing 2 marathons back-to-back is an achievement in itself but to do this on her first and second is absolutely amazing! Not only that, she lost a total of 34lb which is not usually something which should be promoted to do as this can be such a challenging task, but you did it Nicola!
Nicola had gone on to say
"What a crazy week it's been but here I am. I've achieved a big running goal of mine and that was to run 2 marathons within 7 days, London, then Manchester.
London was amazing, Manchester had its moments.
My legs were still tired, nowhere near recovered and my chronic pelvic pain decided to flare up at the 14 mile mark. But, given that it only took me an extra 11 minutes to complete... seeing as these are my first 2 marathons I'll happily take that.
I took on this challenge in the best condition I have been in a long time and I have Dan to thank for that.I'm coming to the end of my 6 months with Dan, my hand on heart would not be where I am today without Dan's help.
From weight loss goals, to sound nutritional advice for running, to helping me strengthen my ongoing injury that's never gone away, he has been so supportive.
He's had to put up with my hormones and frustrations at times and I've challenged him when I felt confused with his advice..but he always came good, he always listened and was always willing to find a happy balance that will work.. I'm currently 34lbs lighter than I was in April when I started working with Dan, just under 2.5st.
My body shape has changed significantly and I've hit PBs in my running without trying (taking it slow with mara training) . I've noticed such a difference in my running health and again it all goes hand in hand.
Gonna miss Dan, next to my Husband he's been the other guy in my life for the past 6 months .
The friend I've never met, can honestly say he saved me. I was in a very dark place when I reached out for his help..
If it wasn't for his hiking pics on Insta up in the Lakes I may never have noticed him..never stop posting those pics Dan, you never know who's attention you might grab.
I piled on loads of weight through the depression of being injured and a few other health issues going on at the time and not being able to run , the one thing that keeps me happy, broke me and I just ate my feelings every day.
My relationship with food has never been good. I'm confident now, I know how to do things better and deal with things better and not turn to food. Thanks to Dan.
I've one more personal goal to achieve, some surgery later this week and I need to be in the best health for that. Thanks to Dan, I am. Two little words but I hope you know how sincere they are, Thank You"
A big well done Nicola i'm a very proud coach!
If this relates to you in any way of difficulties faced with nutrition and strength training and you wish to start to make a change to feel leaner, stronger, happier and healthier than before here is your chance!
My new launch for the lean and healthy 90 day program opens on Monday 28th February 2022! I will have 3 places open to register your interest and find out more about the program click below.
www.freshlifestylefitness.co.uk
This program is the last diet and exercise plan you will ever need and I stand by my passion to make people achieve the results they want by working with you personally!
Dan
PS : Want to learn more about Nicolas' journey?
Why not listen to my podcast click the button below.
Why diet plans don’t work
Do you ever hear about people talking about how a diet plan changed their life?
I did keto and I feel great!
This 90 day shred plan from my instagram guru helped me get in shape!
I did slimming world and it changed my life!
Eating clean is for me. You should try it!!!
Wait wait!
Hold your horses!
Please remember things look pretty desirable!
Maybe too good to be true!
And they usually are!
People are happy to shout from the rooftops when something works.
But never usually when something doesn’t work out!
A meal plan may work for a short period.
Because you are willing to sacrifice to reach your goal.
There is no thought on you which is usually why something may be short lived.
A bit of advice would be do a bit of research first before trying anything and see if it fits your lifestyle and eating habits.
Have a think about a few things here does it relate to any of the below :
Work, Family and Social life? Could this be easy to fit into your busy lifestyle? Does this take you away from any of things you love to do in your lifestyle on a regular basis?
Be honest here, the foods you take away are you craving them?
Do you look forward to every meal or snack?
Is this promoting any cravings?
How is your energy levels and sleep pattern working?
Are you focusing your nutrition habit changes just to a goal?
Is there a part of you that cannot wait until you hit a finish line?
Please remember the points here because this may work for one person you know but this may be a different story with yourself.
What's your experience with diet plans in the past?
Have they worked or has this not been sustainable?
If you have any questions you need support with why not book a call and register your interest into my programs for some information and support.
Speak soon!
Dan
Are the scales and your strava app more important to you than your happiness?
Let’s just say this past week you ran and completed your longest ever run and your weight had dropped by a 1lb!
That week you
You completed your runs and strength workouts
You worked well on your nutrition and tracked, and you were in a calorie deficit.
The next week came and your pace was slower, and you were unable to complete the distance you had planned and weight had increased by 2lb.
Nothing had changed from the previous week ether!
You get hung up by this and think what’s the point and think about giving up!
Things to think about:
✅Is weight defined as body fat on how we feel and look?
✅Does weight not fluctuate for lots of other reasons?
✅Should our runs improve every single week?
✅Why do you actually run in the first place?
✅Are the scales more important than the comment made to you this week saying you look great?
✅The fact that the inches are dropping off your waist this week?
✅Just before you stepped on the scales you felt more confident when looking in the mirror
✅That you have actually lost 8lb of weight since starting 2 months ago anyway!
✅That 1 year ago you would never have even run to the end of the street!
We can get hung up on weight loss, PB's hit, running mileage achievements. ⠀
⠀
But don’t let a number define you!!!
⠀
Fall in love with Happiness, not a number. ⠀
⠀
Stay consistent and believe that all the effort you are putting into your goal is so much more important than any number.
I feel a big part of everyones journey is being able to think about why?
Finding your reasons why usually go past a number…
✅Body confidence
✅Feeling attractive
✅Clothes fit better
✅What was it like when someone complimented you on how great you looked?
✅How does it make you feel when you run?
✅How would it make you feel if you were not able to run?
✅Boost in energy levels
✅Endorphins are high with a sense of achievement.
✅Reducing stress and anxiety and improving feelings a wellbeing
✅Doing this to promote healthy living with your children
Finding your why of the feeling that comes with scales and your strava running app is far more important and it can open your eyes to what really matters.
be sure to know even if things haven’t been going well ether that there is other days when it goes right and being consistent and working on non negotiable tasks are important even when we don’t feel like we are going anywhere.
If this blog hits home start now to focus on the things that matter the most to you and if support is needed register your interest into my programs for more information by clicking the button below.
Dan
You are more than just a tracking app!
What's your thoughts around tracking calories and macros?
Here are a few factors my fitness pal doesn’t consider when you are wanting to become successful with fat loss with nutrition.
✅Changes in metabolism through adaptive thermogenesis slowing the process of how you burn calories.
✅The type of foods you eat which have a higher number of calories used to burn through the thermic effect of food (TEF) Protein being the highest.
✅Changes in leptin and ghrelin (reducing or increasing hunger signals.)
✅Body composition
✅Your stress levels
✅Your diet history and relationship with food
✅Plus, be aware, we all lie too!
The number of calories consumed is difficult to scale.
For me the number of calories consumed is so difficult to scale exactly where you are but there are definitely ways to improve accuracy.
But, be aware, we all lie too!😳
We underreport and study’s show this :
Do you know that women are more likely to under-report on an average of 900 kcal a day! ⠀
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Men 500 kcal! ⠀⠀
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Even dietitians at 223 calories per day! ⠀
For me I love everything about a tracking app
Accountability and awareness is great!
But I know that we are more than just an app to reach our goal.
I know it's never always going to be completely correct or there for me all the time.
From BBQ with family and friends to going out for meals.
Remember an app is always a range and this is never the most accurate measurement.
The most accurate measurement of them all is you!
For clients I work with I want to speak to them regularly on how they are feeling and progressing as this plays more of an important role my coaching program needs to be changed or not.
I monitor their recovery, sleep, energy, cravings, stress, because how they feel plays a bigger role! 👊Do you focus your attention on an app more than yourself?
Please remember you are not programmed to work a certain way.
Setting a target which creates anxiety if you haven’t tracked or hit the number is not healthy!
Hitting daily steps calorie targets.
How many calories did you burn in each exercise session?
We are not living a healthy happy life and it just adds more pressure to you.
Your body is the most accurate measurement of them all!
People rely far too much on technology.
Everyone has an app to help them reach a goal but why isn’t everyone hitting a result?
Stop with my fitness pal streaks and being controlled by a number.
Your body is not the same as somebody else’s!
Don’t let someone program you as you more than just an app.
Now I have gone off on a bit of rant here I do feel i’m giving tracking your foods a hard time but this is only because it has been promoted as a tool to help but not something which resolves a problem.
Its a great accountability tool and help you understand what foods you are consuming but please remember you are more than this to reach your goal.
Concentrate on your body and how its reacting.
You haven’t failed at all if you haven’t hit the number
You shouldn’t feel like you are off plan or being bad for coming away from tracking.
You failed on living the life you deserve.
Please don’t let an app or a number define you!
If this post sends a message to you and you need support please feel free to register your interest into my programs and click the button below.
Dan
Don’t let one bad run bring you down
Big question here… Do you love or hate running in the rain?
For me today was a great run in the rain but yesterday was another story. I probably completed my worst run this year! 😔
And falling over just added to my frustration! 😩
A big reason to stay strong and not let one bad run bring you down. 👊
But this could relate to any bad day you have with your dream goal.
Do we think we are set out for a smooth ride to reach it? 🤷🏻♂️
But how many times have you stopped momentum because something didn’t go the way you planned? 🤔
There could be so many reasons why this happened…
Sleep
Hydration
Not fuelling well
Stress
Overtraining
Conditioning
Poor nutrition choices
The list could be endless…
The big reason for focusing on some major points here and working on them over a short period and just accepting that we all have a step back at some point.
The reason I try to focus on this myself and also with my clients too is why this happened and try to resolve this in the quickest possible way.🔥
So if you've had a shit day just remember there is another day called tomorrow which could leave you feeling amazing even when it rains! 🙌
Never give up 👊👊👊
Dan
Want to know more on nutrition and strength to help you transform your body feeling stronger and looking amazing?
Complete my form below to register your interest into my programs.
Accept that you will gain body fat at some point.
This is something you need to hear!
You need to accept that you will gain body fat.
Our social occasions, holidays, bank holiday weekends when the sun is out!
But do you think a small out done by effort? No!
Remember averages over time are what matter the most and you know what it was well worth the food I had. I had a great time and it probably fuelled my workouts too!
Your diet shouldn’t even be a punishment for something you had a great time!
Draw a line and move on!
Not accepting this affects your journey!
If this is once in a while and you’ve been consistent, and you have one day of indulging where you didn’t have to think about something nutritious, low in calories and high in protein.
You just enjoyed the food and moments you had!
It made you feel great and full of energy!
It was great seeing friends and family and indulging together.
Why should this be something to feel bad about a day later?
The biggest thing to master is not feeling guilty.
Moving on and avoiding restriction mode for something you had a good time from!
You're never on and off a diet because your averages over 3 months, 6 months a year are not going to stop you from getting the results you want!!!
Start to praise yourself with effort you make and give yourself a break once in a while.
it very common to bring yourself down because we always think that fat loss is always linear when in reality we are not cut out for that.
You have to think about how far I’ve come.
Unfortunately, we will always try to focus on faults on something but don’t recognise the wins.
The small wins you’ve done every day that you forget about with the consistency leading up to when your measurements stopped.
✅We forget about the training we do and steps we do consistently.
✅The fact that you work hard to change your nutrition habits around with a full-time job and kids to look after.
✅The accomplishment with running or an exercise you can now deliver.
✅Your body has changed so much over the past year and people are commenting on how great you look.
It’s important to move away from the negative thoughts of self-doubt.
✅We all have crazy life’s which sometimes brush our process goals to one side.
✅The time where the food we consumed did not in line with your goal.
The problem is not this, it's what you do with this that matters the most!
You can either beat yourself up over it and push yourself down an even deeper hole or you brush yourself off, draw the line and don’t let this take over!
Start to move forward by giving yourself a dose of positivity on what has gone right up to now and what could happen moving forward into the future!️
How do you try to stay positive to get the transformation you want?
Want to know more information on how to get the best possible results for your fat loss goal?
Register your interest below.
Strength training for fat loss where do I start?
Why you should strength train for fat loss? 🧐🤔💭🤨
Ok, let’s start on why?
Muscle mass is everything and strength training is the key to it!
We basically lose muscle mass every year from around the age of 30 and with restrictive dieting, tonnes of aerobic training and poor nutrition this can reduce any form of body transformation you are looking for.
Think about your metabolic rate: How you burn calories.
The simple factor is that if you have more mass then you will actually burn more calories.
So, if you’re chasing the scales to go down, you’re also slowing the process of your metabolic rate too.
Creating more muscle mass will have you burning calories faster at rest.
Think about recovery and injury which could affect performance too strength training is a big component of fitness we all need to get you training at your very best to actually burn calories more efficiently.
The healthy toned look people always aspire to is something which requires you deliver regularly 3-4 a week!
Make sure you hold on to your muscle mass by working on the basics to help you reach the goal.
This not only helps with the healthy body you want now but also with your longevity and quality of life in years to come.
To give you some support here are my simple tips on strength work for fat loss which create the biggest wins….
Aim to work on the basic movements which create and use the most muscle groups and use up more energy!
Squats
Deadlifts
Lunges
Presses
Pully
Rotations
There are so many variations here but you get the idea.
How do you progress and increase the intensity?
Ways to progress with the exercises can come from reps and weights lifted however there are so may other ways to increase the intensity.
Think about other ways to progress with your strength training other than reps of weight.
Have a think about other ways which you may be progressing with in your strength training assess yourself!
✅Has your ROM movement increased?
✅Are you recovering faster in between sets?
✅Do you feel more comfortable lifting within a certain movement?
Look at the bigger picture.
Aim to challenge your body in other ways
✅Time over tension - can you slow the movement down further?
✅Could you have shorter rest periods in between sets?
✅Can you change the exercise to a more advanced movement?
Think of an exercise which requires more balance?
Or incorporates more muscle groups?
✅Could you use other types of training methods other than a basic set?
Why not increase this by testing out supersets and add 2 exercises together?
Aim to take your strength training out of your comfort zone in different ways.
Mix things around to increase intensity but also use your creative side so you are enjoying the process.
There are so many ways to reach your goal with strength training but this should give you a step in the right direction.
Want to know more about strength and training to become confidant and be able to get the best possible results with fat loss?
Why not register your interest below to my programs.
Fat loss is 80% mindset 20% diet and exercise.
Fat loss is more about your mindset than your diet!
Human behaviour is pretty complex and how you train and educate your mind could be the best thing you do for long term maintainable results.
Everyone one goes on about diet and exercise but there’s not enough people talking around their mindset.
Your mind is the biggest thing you need to master to get long term wins.
✅How weight loss actually works and that how you look has no coloration to the scales.
Do you think you would look better losing 10lb of weight or 14lb?
Nobody knows unfortunately. 🤷🏻♂️
You would not know because fat loss / fat free mass / muscle mass varies and this can't correlate to how you look and feel through a number on the scales.
✅How to avoid the punishing cycle of feeling bad for something you thought you shouldn’t eat but it was something you really craved at the time.
It was nice, you enjoyed it! Moving on with your day could be the best decision you make. ️
✅Learning to become patient. I totally understand that you may not feel great about yourself but trying to track calories, hit 10k steps, exercise every day, drink 3 litres of water, take all the processed refined crap away, basically not having a life.
Even though this may be something you feel you're trying to better yourself with your physical health we have to understand about the mental side of being able to sustain this.
Impatience can be the biggest risk of you not achieving the goal you want.
Adding a time frame can help motivate you however it can also add unwanted pressure.
Bit of tuff love here but being too specific with a goal is not healthy and can lead to an end date.
This could be a measurement you want to hit or how you picture yourself looking in so many weeks or months.
Start to enjoy the feeling that comes with that process goal and stop putting your measurement so high on your priority list.
We all want to look and feel better about ourselves but usually that comes with barriers.
Your children
A social occasion props up
Your given a deadline for work to be completed
Sometimes they maybe a step backwards
Be sure to take your time and think of just something small tasks that creates the biggest wins!
Because how many times have we had so many limiting beliefs that you can’t change with just a small task?
The same story you tell yourself over and over of what’s the point in doing just one task.
You may think you need to change everything all in one hit but this usually ends in failure.
But we tell ourselves that there is no point in doing 1 simple task a week or day.
However making a decision to hit something which you feel is achievable can build up over time.
1 workout a week is nothing but over a year that’s 52 workouts a year!
Increasing your regular steps, a day by 1000 that’s 364,000 steps a year more!
Delivering 5 push ups a day that’s 1,820 push ups a year!
Running for 5k a week that’s 250k a year!
Deciding to stop and draw a line of consuming more calories at night and going to bed which saved you 200 Cals. That could build to 73,000 a year deficit.
And usually what happens is we generally get good at this and we create habits!
We actually start to see results which makes us do more.
How you get motivated is usually about getting started when you were not.
The reason for the education of resetting your mind around this is very important.
For clients I work with I want to reset their mind and coach them about sustainable ways which avoid less pressure and fit simple tasks which create the biggest results!
The less pressure you have on your mind the better.
What are your thoughts around a fat loss journey of your mindset?
If you need support around the topics here and you fully committed to change lets chat this over and I can see if I can help.
Register your interest here.
With the scales you are on a rollercoaster of emotions.
Peoples obsession over the scales and being in a deficit could lead you down the wrong path.
Physically and psychological
Weight loss does not always mean faster times!
Being in a large calorie deficit could impact how you look and feel!
Weight loss can lead to a loss in fat-free mass.
So anything which is not fat.
Think about :
✅Muscle mass
✅Bone density
Have a think of how you feel when you are in a big deficit too!
Are injuries from running starting to creep in and you are not recovering?
Plus, is this really going to make you feel happy and more confidant?
Do you want to look toned and lean or skinny?
Retain fat-free mass is important for lots of benefits including:
✅Metabolic health
✅Strength
✅Fitness
✅Longevity
So if you want to feel and look great aim to not push the deficit too much or for too long!
Whilst being in a deficit, please!
✅Resistance train regularly and try to consume more protein at around 2g per kg!
I honesty get the appeal of being in a big deficit I did this before too, but losing weight does not always define your goal!
It could send you down the wrong path which may not be maintainable then going into a crazy surplus.
Please keep an open mind that weight loss does not always mean success.
My programs are more about fat loss than weight loss!
A big question is what is more important to you?
That number on the scales or how you look and feel?
Transformations in my services is about how people feel and look.
How that dress or jeans that they haven’t worn in so long now fits!
Or when someone comments on how good you are looking!
This means more to me!
If this message has given you some thought to change and you want results right now why not register your interest for my services and I can see what I can do?
Exercising more and gaining weight is very common.
Running streaks to marathons to training twice a day.
It is confusing when you are putting all your hard work into your training and you are not getting anywhere.
We could be going around in circles.
The difficulty that I have faced before and also my clients, is we feel more is better!
But it’s actually not!
We think that by exercising more is helping as it is putting you in a deficit but there is a big problem when we are chasing energy balance.
Overtraining affects a number of things
❌Cravings will start to build over time meaning you may want to consume more.
❌Stress levels can be increased which can impact sleep pattern.
❌Recovery from sessions then aims to reduce performance which then has a return on how many calories you may burn
❌Injuries can be increased leaving you out then for even longer.
As part of my lifestyle and fitness method is about training smart and relating exercise to a specific fat loss goal.
✅We measure sleep, stress, cravings, exercise frequency and intensity.
Because they play a key role to your success.
What’s your experience with training?
Do you feel guilty when you miss a session?
Feel free to let me know if need support and register your interest.
Fuel for the work required
Nutrition plan around running!
Something I always think can be vital to reach your goal when hitting PBs!
Consuming carbohydrates all the time may seem like a good idea!
Evidence Is always backing that carbohydrates are the best macro to fuel your performance!
Nutrition plan around running!
Something I always think can be vital to reach your goal when hitting PBs!
Consuming carbohydrates all the time may seem like a good idea!
Evidence Is always backing that carbohydrates are the best macro to fuel your performance!
However using fats as a fuel source and being in a calorie deficit through periods of the week has been shown to help with fitness improvements.
Data is showing that consuming a high fat low carbohydrate diet on certain periods of the week are showing strong benefits to our performance whilst running!
With periodisation of a carbohydrate diet like a simple traffic light system for fuel for the work required has also got additional benefits with weight loss done without even tracking calories.
Consuming carbs all the time you could potentially rely on them and become inflexible at using them at the right time whilst exercising.
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This can effect factors of running out of energy too quickly when in a race. If you have ever hit that brick wall, you’ll know what I mean!⠀
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Being able to switch to the next gear when you need this in a race can help a great deal!
The hill climbs or that final mile where you want to push to reach your PB!
Thinking of Calories and Macros and switching them around relating to your day can be very helpful.
Training volume!
Upping the mileage!
How long is it until race day?
Are just some of the things we need to consider when looking at our diet for running performance!
I would also have a think around testing your tolerance for foods and how this works for you before race day!
Consuming lots of carbohydrates could effect digestive issues whilst running and blunt your performance.
When I think about this method I always think about a car!
By becoming more fuel efficient when adapting to this method your going to get more MPG out of it!
So the big question is how long does it take to reach this goal? This depends on the person and how adapted they are already to consuming carbohydrates.
A bit like how longs a piece of string really!
Test this out if you are not doing this already and try scale it with your performance in running but also is your weight changing with this method too?
Something that I test with clients on a regular basis with the method is will this work around :
Food believes?
What you enjoy eating?
Can you stick to method shown?
Intolerance?
Your lifestyle?
This can be an amazing way to boost running performance but also weight loss too!