Burn calories and save some lives!

Oh have a drawn you in with the prospect of slimming down and getting to play super hero at the same time?

Well good, that was the plan.

I went and gave blood for the first time this week, I had gone to donate before now but I wild girl appeared and bit me the night before so I wasn't able to that time.

But what's all this about burning calories bit about? I hear you plead.

Well blood doesn't just appear from the void, your body has to use calories to make the stuff and if you donate a pint then you are buring 650kcal a time!

This is about the same as just over an hour of cardio, but this will differ from person to person with bigger people burning more when they exercise as it takes more energy to move a bigger body.

A typical recommendation for healthy weight lose is to reduce your calories by 500kcal a day to drop a pound in a week and you have just done that sat on your rump, reading this blog and, most importantly,  saving someone's life.

There are other benefits to giving blood as well, such as improving your overall cardio vascular health, you heart is going to have to work harder with a pint less blood available to carry oxygen.

Reduces your cancer risk by potentially removing excess iron from your system.

You get your blood tested for all manager of diseases such HIV and Hepatitis and let you know what your blood type is, which I have always been curious about my own but never pressed as I have a twin to harvest spare blood and organs from if the need arose.

You are saving a persons life, this could be anyone from a stranger, family, friend or even yourself if the worst happens!

There stipulations on if you can give blood, from travelling abroad, medications or drug use, your sexual preferences and those of your partner unless you are happy to abstain from certain activities for several months, if you sell sex or being bitten by a feral girl like I was.

There are more and you can find the full list by clicking here 

Men can give blood up 4 times a year and woman 3 so you are looking at a fair few calories and lives saved if you keep up with it. 

You can also just donate platelets, which you can do up to 24 times a year, I imagine this would burn fewer calories as the rest of the blood is returned to you but with the increased visits this would probably win out in the end.

There are some possibly side effects from giving blood such as nausea, weakness, feeling light headed/ dizzy and fainting however the staff will make sure you are alright and even feed you!

I actually felt sick for two days afterwards but I still managed to get to my first ever Yoga class the day after donating!

Please please please consider becoming a donor, you can call up on 0300 123 23 23 to book yourself in or check the website by clicking here

Tabata Training: 4 minutes in hell

Hate cardio? Want to hate it even more?

Welcome to the wonderful world of tabata training, a type of High Intensity Interval Training that last only a mere 4 minutes but will give you the results you are yearning for much more effectively then you mincing about on the treadmill for an hour at a time.

Tabata training hails from Japan, discovered and named after, well you probably guess Dr Tabata!

Dr Tabata did a study on 2 groups of participants, one group doing moderate intensity exercise vs the second group who did high intensity training and the results spoke for themselves.

The first group showed an improvement in there aerobic performance, which benefits your cardio vascular system,  but nothing in their anaerobic, which benefits your muscles as you work without taking in enough oxygen to break down your lactic acid etc

The second group improved in both, with an impressive 28% in their anaerobic performance and a greater increase in aerobic performance than the first group. 

The fun doesn't stop there, you fat burning is going to be vastly increased  and your body will enter EPOC or Excess Post - Exercise Oxygen Consumption where your body goes wild trying to return you back to how you were before you decided to abuse yourself with some Tabata training.

This means calories expenditure, repairing muscles and replenishing energy doesn't just happen, calories are needed to sort your life out, with some cases doubling your metabolic rate and potentially lasting up 36 hours this is nothing to be sniffed at.

The average tabata training burns about 13.5 kcals a minute so with my quick maths that would be 54kcals from each 4 minute session.

 This might sound tiny but when you burn about 300 kcals in an hour on a treadmill and you are going to get greater results from 4 minutes of Tabata training overall while also boosting your testosterone much more and helping to build muscle rather than losing it 

Hopefully I have sold you on Tabata training now but I should probably actually tell you how to do it!

You go all out for 20 seconds and rest for the 10 seconds, rinse and repeat 8 times which should add up to 4 minutes in total including your rest periods.

You should also include a good warm up of all the muscles that you be using and a cool down.

I recommend going for exercise that hit a lot of muscles to maximise work like squats, press ups, mountain climbers, kettlebell training and my favourite, the rowing machine! 

Due to the intensity it is not recommended to attempt this on a treadmill as you would have to get off and on it as a high speed which as funny as it is to see someone shoot off a treadmill it is dangerous and should be avoided.

You will probably start off thinking that this is easy but by the end you will agree that Tabata training is 4 minutes of pure hell and if you don't then you are not working hard enough!

Pokemon Go the fitness app.

Pokemon Go hasn't launched in the UK yet but I managed to download a version onto my android phone and have a bit of a play with it.

Load times were horrendous, constant screen freezes as I was about to seal the deal with the Clafairy that lives in the next street over and Pokemon not generating on my 4 mile walk, this is the problem with not being patient enough to wait for the official release!

But I am skipping over the point here, Pokemon Go is an amazing fitness app!

It encourages people to get up and go outside in search of Pokemon, yes some people have been lucky enough for a Pidgey to fly into their living room or find a Psyduck chilling out on the toilet but sticking to your house is not going to cut if you want to catch them all.

I have been literally running through the streets of Leeds trying to get to Pokemon, I don't even run for the bus but give me the chance to catch a Staryu and I transform into Usain Bolt.

Pokemon will get people outside while the buzz is alive and well, hopefully the Pokemon Company will come up with a way to increase longvity to the app.

 There are safety concerns to be aware of with people using the app while driving, crossing roads or generally not being aware of your surroundings.

 Pokemon do seem to know that we are a race are prone to causing our own doom and have a warning pop up as the app connects to the over pressed servers.

With any prolonged use of mobiles, whether it be using an app or just texting there is a chance you could grow yourself a hunch back, with the constant curving of your spine giving you kythosis.

If you are desperate to give the game a go then click here to download the game for android, you may have to disable a feature on your phone that prevents you downloading apps from anywhere other than from the Play Store.

Just be aware it isn't the finished product so if you have problems with it you will have to wait for the yet to be announced official release date.

The best thing about Pokemon Go is that it's so accessible to everyone of all ages, shapes and sizes as long as you have a decent phone and a good battery life, people in there early 30s can bask in nostalgia and kids can play a fun game.

If you know anyone that loves Pokemon and wants to start getting more active then this game is a great why to ease them into it and maybe bag a Charizard while you are at it.

New Balance Trail Running Shoes

My trainers were on their last legs so I put out a request for any suggestions for what trainers I should get next on twitter and @Al0haAlice told to get New Balance Trainers "because they are amazing"

With a recommendation like that I would be silly not at least give them a look, Al0haAlice also writes a lifestyle blog so if you fancy a gander then click here

I side stepped the New Balance website and went straight to SportShoes.com and score myself a juicy discount. 

Prices on the New Balance website started from £55 where as I bagged mine for £30 with postage and packaging.

I have used SportsShoes.com in the past and have always had a great experience and super fast delivery, my trainers have always arrived a day after I have ordered them.

I had not heard of New Balance before, I am not going to lie, I normally hit up Shoe Zone and get the cheapest on offer, great if you are on a budget just not great if you are after giving them some serious abuse when running.

My New Balance trainers are really comfortable and breathable.

They fit my size 11 feet well and give me an extra inch to my 6 foot height, all the better for looking down upon the peasants my dear!

Great grip, I have not slipped over in mud or on wet grass yet so that's always a bonus. I am yet to try them on a really muddy route thanks to summer finally arriving!

Great design and people have commented on how nice they look, my Shoe Zone classics will surely be weeping in my wheelie bin, I will pray for them.

All in all a great buy, especially if you can get them cheaper like I did.

Out Door Fitness UK

I have been meaning to check out Out Door Fitness Uk for a while and since they emailed me a free 7 day pass and the sun definitely had his hat on so I went down to Kirkstall Abbey.

I am not really a fan of group exercise so I took a friend along with me for moral support, what can I say? Flash backs from awful experiences in P.E at school.

We assumed the class was taking place at the actual Abbey but it was in the field over the road so we missed half of the boxercise class in our confusion.

We sat and watched the boxercise class as that ended and at one point retreated to the car because it was a bit windy, I had to convince myself to bite the bullet and get stuck in!

The instructor Paul was really friendly, welcoming and  made a point to remember our names which is always a nice touch.

The session it's self was supposed to ViPRS and Kettlebells but I think either everyone was having too much fun swinging the ViPRS around their heads, time just ran away with it's self or the plan for the session was changed on the fly.

Started with a good warm up then straight into a body weight circuit of jumping jacks, press ups, burpees and reverse crunches, regressions of the exercises and alternatives to suit the different ability levels.

Although on the third run through when I opted to do half press ups I was called out on it, it's good to motivate individuals in classes but it doesn't do anything for me and one of the reasons I am shy away from group exercise classes.

To be honest I was a being cocky, I had been to the gym the night before and completed 120 press ups as part of my 30 day press up challenge, fuelled on mainly water an bananas before of my cleanse and add that when I am nervous I tend to be even more extroverted and let my mouth run away with it's self to compensate so I was bound to be in trouble!

On to the ViPRs!

Lots of squat presses, spinning the ViPR around our heads, lunges, running and some core exercises thrown in for good measure as well.

The session ended with a cool down of stretches and giving more tailored stretches to those with specific complaints about tight muscles.

All in all I enjoyed the class as much as I can enjoy group exercise anyway.

I should get more into it particularly to make work muscle groups I tend to neglect, such as my core.
I hate core work out ever so much!

Th group of people that were there were all friendly with different fitness levels, including a very pregnant lady, so what excuse do you have not to go along?

Paul had a good rapport with the group and everyone seemed to really get a lot out of the session.

Out Door Fitness have classes all over Yorkshire and go out in all weathers so no cancelled classes because of a bit of snow or rain.

I did get a good workout from the session but feel I could of gotten a lot more out of it if I hadn't been to the gym the night before or been up since 5am!

My friend did tell me the next day for glutes were in pieces, but you don't need to know what she gets up to in private!

You can check them out on Facebook by clicking here, their twitter here

Get in touch with them and head to one of their many sessions a go, especially with the heat wave coming!

The Killer Armley Steps

Tucked away in the trees on the way up from the Leeds/Liverpool canal to Armley Park are the respected and feared Killer Armley Steps!

161 steps to conquer, it might not seem a lot reading it but when you are stood at the bottom unable to see the top of then you will probably change your mind!

Thanks to the excellent to the coverage of the trees keeping  you cooler can really push yourself and because the steps are off the beaten path the chances are you will have the steps all to yourself.

Because of the amount of flights of steps you have then you can create a multitude of workouts, adding body weight exercises at every landing, jumping the steps, interval training etc

You are only bound by your creativity.

As far as I know there is a free Sunday afternoon fitness class, check out their facebook page for more pictures, workouts and videos by clicking here

The Armley Steps are not a good place to go at night, it is not well lit so keep your visit to the day light hours.

If you are in the area and want a fitness challenge then give the Armley Steps a go, it's free so you can't really go wrong!

Running Music

I was was asked to write a review on a set of interval  running tracks for Running Music Download.

There are three interval tracks on offer, 3 minute, 4 minute and Pyramid Training.

Each track includes a warm up, the main session and a cool down.

Tracks would not be out of place in a night club so if you live for Saturday night then you should definitely give them a look.

The benefit of having these tracks is that you basically have a personal trainer in your ear, keeping you updated on how long your work and rest periods are.

Although the tracks are running tracks but you can also use them in kettlebell training or circuits.

With interval training you push yourself more and more the fitter you become.
It's one of the best ways to burn fat and get your body summer ready.

The tracks all last around 40 minutes so one track will give you your  entire cardio for the day if that's what you want or you could push yourself by playing the next track!

Check out the tracks for yourself on Spotify:

3 minute interval track.

4 minute interval track.

Pyramid Training

Check out my post on music and exercise.

If you are looking for some motivation to up your cardio game then these tracks will certainly do the job!

Jogging in Armley Park

Armley Park is one the best parks in Leeds that I have been to.

It's a little rough around the edges but don't let that discourage you, it's a great park to go for a run or just to enjoy with your family.
If you are driving there is a small car park at the entrance

 The park has a rugby/ football pitch, cricket pitch, tennis courts, skate park, bowling green, children's play area and even a ping pong table, pretty standard so far.

What makes Armley park stand out for me is the woodland trails that lead from the park right down to the Leeds/Liverpool canal.

Yes you can stick to the flat round route in the park proper but if you are looking to push yourself or training for an event like Tough Mudder then you should definitely go down to the woods today.

The routes take you up and down hill with sets of steps thrown in for good measure, the most gruelling and famous being the 161 killer Armley Steps.

We are due a heat wave so getting beneath all those trees is a great idea to keep you cooler and minimise sun burn.

Don't let the graffiti fool you, Armley Park is one of the cleanest parks I have been to and the wild flowers smelt amazing when I visited in the evening.

I wouldn't recommend going at night time, it's not well lit and sadly I have heard about incidents in the nearby area.

There were so many pictures that I took and wanted to put up but I feel it would over crowd the post so get up there for yourself and check it out!

Crystal One Day Contact Lens

I was selected to review Crystal One Day Contact Lens and I happily accepted the opportunity.

The main reason I was so eager to give these contact lens a go is because I have been burned by contact lens in the past, not literally but a contact slipping round to the back of your eye while on a run isn't going to be ideal!

The lens are a little thicker and bigger than the ones I normally get from my opticians so I was a little worried, in this case bigger doesn't always mean better.

I needn't of worried! 

I got the lens in easy enough and after some slight discomfort, which I have had with every contact I have used in the past to different degrees, I was off!

These lens are absolutely perfect for the gym, I actually forgot I had them in and unlike my glasses can't slip down my nose!

Running in heavy rain was no problem either, running in heavy rain with glasses on is out of the question for me, well until someone invents little lens wipers anyway.

Exercise and Crystal One Day contact lens are perfect together but please remember to stay hydrated.

Not only will your body thank you, your eyes will too.

Dry eyes equals dry contact lens and that is when you will remember you have them in.

I broke a cardinal rule of contact lens and fell asleep in them!

I forgot they were in and off I went to the land of Nod.

Other than thinking Jesus had come to heal me in my sleep they weren't any problems in the morning with taking them out.

Sleep in contacts is never a good idea as it can damage your eyes, if you do end do it then make sure you get hydrated first so the lens are easier to take out.

I the longest amount of time I wore the lens for was 12 hours on the day of the Body Power Expo and other than my eyes being tired I still barely noticed that I had lens in.

I highly recommend these lens to anyone who is sick of glasses holding you back in your fitness goals or just want to try clearer, more comfortable lens, just click the link here

I personally feel glasses do stop me enjoying aspects of my life to their fullest, there are only so many times you can rotate between Harry Potter and Wally for  Halloween.

Sunglasses and goggles are out of the question and I feel they do detract from my appearance, plus I am in the 2% of the population with green eyes and I let the people see them!

To order your contacts you will need an up to date prescription which you will have to go to your opticians for, you should have regular eye check ups anyone and this should give you one more reason to get checked.

Jogging along the Leeds/Liverpool Canal

The sun is out so I am making sure my run game is strong and there are not many places in Leeds I enjoy more than the Leeds/ Liverpool Canal.

You can  run to your hearts content, it's 127 miles long!

The route has a nice amount of tree cover, bridges to go over and under, ducks and boats to see along the way as well as a whole heap of other runners and cyclists.

I haven't been the whole 127 miles but the distance I have gone has pretty much all been flat other than when you approach  the locks.

At some point I do plan walking the entire distance for charity but I need to gather some brave souls to come along.

There are no toilet facilities that I have come across but some of the under passes certainly smell like they are!

The only thing I feel I should add is if you decide to venture down the canal please think of your own safety, particularly women.

Although I haven't heard anything bad for a while about incidents down by the canal but it should not leave your mind, take a friend or at the very least tell people where you are going and how long you expect to be.

Sorry to leave this post on a downer but I wouldn't feel right not giving people at least some sort warning.

How to start running

Getting into  running isn't as easy as you might think.

You can't just slap on some Nike Airs and away you go!

Go at your own pace:

Don't throw yourself into running, particularly if you are carrying a bit of weight. 

Build yourself up gradually, start by walking then jog then start to run.

Wear the right footwear:

Make sure your trainers give you good support and change them around the 6 month mark, if you are unsure of your trainers are up to the job then head to a running shop and they should be able to advise you on what to get, if you are on a budget then try Sport Shoes.com

Avoid concrete:

Try to run on soft ground, running on harder ground will increase your chance of getting the dreaded shin splints! If you are running on grass just be careful you don't slip, trip, fall or stand in dog poo!

Get a water bottle:

Hydration is so important, I have been half way down the road and had to head back to get my water bottle. I find it also impossible to have a good quality run without bringing water with me.

Plan your route:

 Are you likely to need a toilet break?
 Are you likely to get lost?
 Can you get help if heaven forbid something went wrong?
 These are all things you should consider.

Create an epic play list:

Not will the right music make you run faster for longer the prospect of having some alone time listening to all your favourite hits uninterrupted is part of the strong appeal of running in the first place.

Warm up:

Think of your body like an engine, it is much more efficient warmed up, not only will you minimise the chance of injury you will always have a better run.

Avoid solid food:

Avoid solid food an hour or so before a run, you are more likely to get a stitch if you don't!

Listening to your body:

As your body gets used to running your body will feel sore and your will be short of breath but this will gradually get better as your body adapts, if you are in actual pain then this needs to addressed, hopefully you will just have a stitch or shin splints.

Music and Exercise

Music is amazing, it can effect your mood, focus and even restore memories.

It has a massive effect on the brain and has been used to help people suffering from Alzhimer's disease.

Music also effects our cardiovascular system affecting blood pressure, heart rate and stress levels.

In the fitness realm pretty much any endurance athlete will tell you that  music with help you go faster, for longer.

Music reduces your perceived effort and pain, if you don't feel the pain as much then you can push past where you would normally stop.

 Of course you need to pick the right music,Enya or David Gray are not going to quite cut it I'm afraid.

Faster music works the best, just think of all the songs that come on the radio that give you an energy boost and suddenly you want to get drunk and go dancing!

If you are not currently listening to any music then maybe you should re think buying that I pod, if music can help make plants grow or cows produce more milk then imagine what it can do for your performance!

If you are a runner be warned, be careful when listening to music when running near traffic.
If you lose concentration or don't hear a car coming you are more likely to be hit.

The other danger is if might unwittingly start belting out Ke$ha while on the treadmill!

Jogging at Golden Acre Park

Out jogging again, this time at Golden Acre Park in Horsforth.

This is perfect park is perfect for beginners.
The park is the fairly small at just over half and acre compared to Roundhay's 700!

Golden Acre Park gives you one clear route to jog  around through the trees, past Paul's pond and the ducks that live there.

There are a lot of benches around the pond so if you need a rest you can have a sit down and if you have brought some healthy treats with you and don't mind sharing then you can feed the ducks!

 Do not feed the ducks bread, it can harm their health and uneaten beard attracts rats and can pollute the water, apparently defrosted peas are good choice.

The route is flat and for the most park dry and toilets near the cafe which are free to use.

Golden Acre Park can get busy and there isn't the room on the pathways to accommodate a lot of people, if need room to stretch your legs then opt for Roundhay or Burley Park.

Whether you are just starting out or a seasoned veteran Golden Acre Park is still a lovely park to walk round so if you get the chance to stop and smell the roses then you certainly should.

Jogging at Roundhay Park.

Roundhay park is huge, let's get that said straight away.

It boasts hills, steps, a skate park, children's play area, gardens, trees, two lakes, water fountains, a small water fall, sports pitches, five car parks, a land train, a canoe club and even a little castle!

You can make things easy for yourself by just sticking to running around the lake, which is flat but a bit muddy in places.

 If you are a bit more adventurous and know the park well you can come up with your own route that incorporates the hills and/ or the long flight of steps to really challenge yourself.

There is enough room to cycle without getting in the way of any joggers although you may have to dodge the odd duck or swan.

There are  four different toilets for you to take your pick from, I couldn't find the opening/ closing times but I will have a look when I next go!

Round Hay Park is a big tourist attraction and can get very busy so if you don't like to share your space or just don't want a big crowd watching you sweat your bits off then you may want to take this into consideration.

I really enjoy jogging at Roundhay park, even if it is muddier than Kirkstall Abbey or Burley Park.
The amount of space and the landscape gives you lots of options in terms of route so you won't ever get bored, plus I do love to run to the sound of ducks                                                     happily quacking along with the sound of my foot steps!

Special thanks to Vikki who chauffeured me to the park and modelled in my picture.

Please check out here just giving page, only one week before she takes on the The Whole Hog to raise money for RMHC!

The importance of Leg Day!

We have all seen the memes littering the Internet but do an excellent job of increases awareness of muscle south of your pecs and abs!

You look more attractive :

First off balance in your body is more appealing to the eye and if that isn't enough to convince you all the polls and surveys I have seen on the body parts that people find the sexiest the booty is always on the top of the list!

Improves fat loss:

There are more muscles on the lower part of your body and that means when you work your lower body you are going to burn more calories! That and your body uses more calories to maintain muscle mass then fat when you start packing on some size you'll increase your resting metabolic rate.

Boosts Testosterone:

Working your muscles leads to a testosterone boost, the more muscles worked the bigger the boost!
If you are planning a full body workout always start with your lower body.

Reduce injury:

Working your lower body helps prevent injury by promoting stability, for example your glutes help prevent lower back injuries when hanging by stopping your body from twisting.

You will run fatter:

It makes sense, if you are using your legs to run developing them is not going to be a bad idea.
You might think it's your quads giving you all the power but a lot of it comes from your hamstrings, glutes and hips, pop some power moves into your work out like jump squats.

You will find day to day life easier:

Whether it's helping a friend move house or climbing a the stairs  strengthening your legs will make it easier and everyone can admire your buns of steel while you live the squat life!

Improved balance:

If you have shaky foundations then your whole house will be shaky!

So now you have read this post what are you waiting for?

Go forth and squat till you drop or you can just read about my 30 Day Squat Challenge or give this simple leg circuit a whirl!

Jogging in Burley Park

                   

I have been out jogging again, this time in Burley Park.

This park is all about fitness and fun with tennis courts, a basket ball court, bowling green, football goals, a cricket pitch and even resistance machines that use your own body weight plus it's a nice place just to sit and watch the world go by.

It's also great to go for a jog, there is good coverage from the trees and has a good incline to run up.
 You can mix up the route you take to an extent, making it shorter or longer or to opt out of the incline.

Burley Park is a lot quieter than Round Hay Parkwhich is a big plus in my books!

There are no public toilet facilities near by so make sure you plan any calls of nature you may need to answer!



As much as I love going to Kirkstall Abbey I find the jog there a bit too easy, the versatility and temptation of the other facilities on offer at  Burley Park makes me more inclined to strap on my trainers and head there than anywhere else in the Leeds area that I have come across.

Bubble Rush

I completed the 5k Bubble Rush at Harewood house, it was my first event of the year and I don't
think I could of chosen a better one!

The event it's self is a 5k fun run, so you can walk, jog, run, skip or dance your way to the finish line with 4 lots of colourful foam to run through and get covered in, there are worse things you could spend £22 on!

The weather was great and Harewood House looked amazing in the April sunshine, there were lots of stalls available ranging from food to bubble themed merchandise to a selfie booth with most of the money going to St Gemma's Hospice.

We were handed our white bubble run tee shirts and went through a fun warm up to the music of Maroon 5 and Bruno Mars designed with all ages and abilities in mind, in fact I am going to steal some of the moves for the next time I hit da club!

Off we went and straight away I my glasses were caked in pink foam!

Lucky for me it is quite light so fell away easily, not so lucky if you are wanting to white wash your friends because the foam just collapses in your hands and blows away.

Unlike the Santa Dash I completed for Saint Gemma's Hospice there was plenty of room to over take the slower runners, if we are all honest with our selves no body likes to get stuff in traffic no matter how cute the children are!

You get 4 lots of foam on the course and two fairly long hills Each lot of foam is a different colour, pink, blue, green and yellow, and it does dye your tee shirt and skin but washes out easily enough.

I did look like I had been given  good beaten with my pink and blue legs by the time I had finished!

Considering I had only gone out running once this year I surprised myself with how well I did, the only part I struggled on was the last hill and that was because my calves felt like they were going to explode, I am grateful to my ectomorphic build and genetics because they helped me run it like a boss!

All in all a great day out for all fitness levels and abilities and a lot of money was raised the St Gemma's, if you want to find out more about the events they put on and what they are all about then click here

Jogging at Kirkstall Abbey

The suns out so I strapped on my trainers and heading out to Kirkstall Abbey in, yes you have guessed it, Kirkstall!

The abbey its self is a ruined monastery and there is still enough of if left standing for you to have a snoop about in when the museum is open, which also has free toilets, open until at least 3pm throughout the year.

The back drop of the river Aire, trees and the abbey make for a more enjoyable and relaxing run then just pounding the streets like some sort of jogging hooker.

The land is pretty much all flat so it's great for beginners and great for me since I have not ran outside all year and have a 5k coming up this Saturday, I guess I'll just turn up and boss it!

If you are nervous about people seeing you jogging then Kirkstall Abbey is ideal, there are not masses of people there in the morning although in the hotter months it is very popular spot midday onwards.

A side from Kirkstall Abbey being a great play to go for a run it's also a great play just sit down and take in some nature and there are often events held from movie screenings to the annual Kirkstall Festival.

If you are ever in Leeds pop down and have a look and why not? It's free after all!

How to boost your energy!

I don't know about you but my energy levels have been rubbish this last two months, my greatest wish has been to quit everything and go and become a full time sloth, sadly this was not an option given to be at careers day.

On busy days I do take a Caffeine Pro pill to help become a delightful morning person, rather than a savage beast, however caffeine isn't forever so I have had a look into other ways to pick myself up!

Get outside.

 Vitamin D with help boost your energy levels and make you feel better in your self in general, the sun might not be very strong but it will still get you of that D that you have been craving!
Check out my post on the benefits of training outside

Hot to Cold showers.

Showers are great for waking you up but to make sure you are really wide awake and really to take a slice out of life after you finish your normal shower turn the temperature down low and try to endure the frigid for half a minute or so then reward yourself by taking the temperature back up then finish on cold again!

This will actually give your cardiovascular system a workout, heat opening up your capillaries and cold constricting them, making blood travel faster!

Listen to some sick beats!

Listen to some music with a fast beat, no Adele I'm afraid, think of all the songs that make you want to party and get them blasted on.

Eat!

Get some high GI food down your neck for a quick boost of energy and some low GI foods for the long haul.

Smell.

Certain smells can boost your energy, you don't need to carry around a bottle of your preferred fragrance you can incorporate them into your day to day life, either by using perfume/cologne, air fresher, shampoo/ body wash or even cleaning products can perk you up.
Look out for Peppermint, Lemon, Lime, Cinnamon, Rosemary and Lavender.

Tidy up!

If your house is messy and cluttered this will have an effect on your energy levels.
Time to roll up your sleeves and spring clean!

Exercise!

Get out to the gym and have a workout, I can't say that I have met anyone who says they don't feel energised after a good workout, even the next day when you are crippled with DOMS you wish you were back in the gym getting that energy and endorphins hit.

Drink more water!
If you are dehydrated then you will feel rubbish, check out other benefits of drinking more water on my water challenge post.

I know that some of these are harder said than done, when you feel like a sack of potatoes it's hard to shake that feeling off, try and choose some of the easier tips and see how you feel about getting back into the gym.

Why drink protein shakes?

You can't help but walk into a gym and see all the muscle bound monsters huffing some sort of protein supplement but do you really need them?

Well no you don't and here comes the but!

You could try and get all your protein from what you eat but this is much more time consuming  and potentially more expensive.

The general rule of thumb is 2g of protein per kg of body weight, that would be about 10 eggs a day for me to meet my protein requirements and I couldn't think of much worse! 

Eating or drinking something with a mix of carbs and protein after a workout will lower your stress levels and work on protecting your hard earned gains straight away and stop your body from taking protein out of your muscles.

The catabolic effect is worse after long periods of cardio, first your body will fuel it's self with some delicious carbs then head straight for a protein buffet in your muscles, just look at long distance runners, all skin and bone!

 After a long run where I have really pushed myself all I want to do is throw up all over myself, the thought of food is just just too much to bare right at that moment so a  shake is ideal to get down my gullet quickly and with no chewing involved! 

Liquids get digested quicker and easier, this a great thing if you are a believer in the golden 30 minute window after a hard session.

Protein shakes are also great if you are looking to shed some extra pounds, not only does protein increases your metabolic rate it also keeps hunger pangs away so instead of reaching for that chocolate cake reach for a chocolate protein shake instead.

There are loads of websites and shops that sell protein shakes in a massive range of flavours, I use My Protein for all my supplement and protein needs, I just wish I was brave enough to try some of the more exotic flavours.