Top Tips for Exercising in the Rain

I train all my clients outside so it is invariable that at some point we are going to get wet! These are my top tips for exercising outdoors in the rain!!

 

 

 

  • Remember to keep drinking plenty of water – Some people have a tendency to drink less when exercising outdoors in the rain
  • Wear two pairs of socks (or double layered socks) to prevent blisters from wet feet
  • Try to avoid wearing cotton as it will just absorb the rain, there are lots of synthetic tops that don’t hold the water
  • Be careful of wet grass that can be slippy after rain
  • Leave a dry towel and change of clothes in the car (if you are travelling to a park to exercise)
  • Long sleeved jackets can be tied around your waist if the rain clears and you get too hot
  • Choose brightly coloured items or clothes with reflective strips so you can still be seen
  • If it is cold dress and rainy, dress in layers to ensure the closest to your body stays dry
  • Once at home put newspaper in your trainers to help dry them out and retain their shape

Once you are wet you cant get much wetter so just keep going and enjoy the smug feeling of knowing you have been brave enough to battle against the elements!!!!

Positive Role Models

So often in the media we see images of skeletal celebrities who are pressured in staying skinny for the sake of their “celebrity” career.  I would like to share with you a few of my positive role models and hopefully prove that you dont have to be a stick insect to be successful.

Ladies – let the focus of your training be on getting fitter and stronger rather than getting skinny! Let me know who your positive body role models are in the comments section.

Aimee x

Fiona’s journey from couch to 5k – Part 3

Went for my third run last night. We’d been out for the day on a canal boat eating bacon butties and chips so in hind sight I should’ve realised this was bad idea. We only got home at half seven so I went straight out forgetting that for me who goes to sleep at eight thirty it was late to be running. It was cold out so decided on a quick pace for my warm up warm – instant mistake.

I set off on my first run going far too quickly and felt shocking instantly. My brain was now switching between giving up and not wanting to be a failure. So I kept on going. It was the second to last run before I got into my rhythm but by my cool down walk I was still feeling rough.

On the positive note I’d bought a dog jogging lead for Charlie and was really pleased with it. It’s a spiralled bungy cord that goes round your wrist. It cost me ten pounds which at the time I thought was a bit pricey but after trying it out was worth every penny.

There’s now talk of doing Sheffield half marathon next year so I’m determined not to give up.

Fi xx

Andreas easy veggie curry

My favourite recipe…easy. Veg curry.

x1 Red Pepper diced
x1 Small Butternut squash diced
x1 Red onion
2 TBSP Pataks curry Paste
x1 Can chopped tomatoes
Olive oil

  • Cook the butternut squash in a pan for 2mins, add in the onion and the pepper.
  • Cook for a further two mins. Add in the curry paste and the chopped tomatoes.
  • Bring to the boil and simmer for 20 – 30 mins.


Andrea x

Fiona’s journey from couch to 5k – Part 2

I noticed that app had other options too couch to 5k distance based, bridge to 10k, ease into 10k and 5k improver (intervals) interesting that there’s still other options once you’ve hit 5k.

My speed is already marginally up 26 seconds a kilometre quicker not much I know but at least it’s in the right direction and I had to stop this time to pick up Charlie poo on route!!  Charlie is liking this extra walk but seems to look back at me in disgust when I’m running and he’s still miles ahead wondering what’s keeping me.  Been to Decathlon tonight to buy some jogging bottoms as I only own one pair and the washing machine can’t keep up haha.

So tomorrow is rest day so I’m planning on doing some pilates so I don’t lose momentum.  Thursday is going to be tricky we’re out for the day on a canal boat trip so aiming to get home in time to run – wish me luck.

Fi xx

Watch your own heart attack

This two minute film from the British Heart Foundation lets you experience what it might be like to have a heart attack first hand. Please take the time to watch this video – it will help you be prepared if and when it happens for real. This is two minutes which could save your life. Or the life of someone you love.

Fiona’s journey from couch to 5k!

Fiona Morgan from Very Delicious gives us her take on the Couch to 5k programme

I’ve never ever been a runner ever!  I hate cross country at school and did the bare minimum.  I have always swam so was pretty fit until 2005 when I stopped working for the council and so didn’t get to swim/go to the gym for free!! Yikes now writing this I realise it’s been 6 years!!!  Eeek. I saw the couch to 5k podcasts on the Revitalize Fitness blog so I thought I’d give it a try.

Running my own cafe and catering companymeans I struggle to find time to exercise so i’m hoping these podcasts will be easy and fun to fit in to my current lifestyle.  Last night I went on the Wii and my BMI is 20.79 so this is solely about fitness and not weight loss at all.  Adverts about exercise are generally aimed at losing weight and are missing out on a great target market of people who aren’t overweight but still don’t exercise.It’s only day one so a long way to go but I already found myself getting into it.  The music is shocking though and not very motivating but I suppose you can’t win them all.  Will see what the next podcast brings!

Spit and save a life!

Your stem cells could save someone’s life through a simple procedure similar to giving blood.

80%
OF DONATIONS ARE VIA A PROCEDURE SIMILAR TO GIVING BLOOD.

0
GAY MEN WILL EVER BE PREVENTED FROM JOINING THE REGISTER ON THE BASIS OF THEIR SEXUALITY.
3
WEEKS IS ALL IT TAKES FOR YOUR STEM CELL LEVELS TO RETURN TO NORMAL AFTER DONATING.
2
IS THE MAXIMUM NUMBER OF PEOPLE YOU’LL EVER BE ASKED TO DONATE TO.
2010
WAS WHEN THINGS CHANGED SO YOU CAN JOIN THE REGISTER BY GIVING SALIVA RATHER THAN A BLOOD SAMPLE.
30%
OF PEOPLE WHO NEED A TRANSPLANT FIND A SIBLING MATCH. THE OTHER 70% RELY ON REGISTERS SUCH AS OURS TO FIND THEM A DONOR.
12%
OF DONORS ON OUR REGISTER ARE MEN AGED 18-30 BUT THESE ARE THE PEOPLE MOST LIKELY TO BE CHOSEN TO DONATE. THIS IS WHY WE URGENTLY NEED MORE YOUNG MEN TO JOIN THE REGISTER.


SEE FOR YOURSELF
22 year old Callum recorded a video diary of his donation. Share this with your 10 men and show them how straightforward stem cell donation is.

Want to know more? Check out our FAQs or join the conversation on Twitter and Facebook – help dispel the myths surrounding stem cell donation.

Sign up now at http://www.anthonynolan.org/spit and help save more lives

If you do go on to register or take part in the GET10 campaign please let me know…I would love to hear from you. Either leave a message below or drop me an email aimee@revitalizefitness.co.uk

Are you getting enough?!

The four Chief Medical Officers of Great Britain have recently published new guidelines on the amounts of physical activity that should be undertaken by the general population.

Under-fives

180 minutes – (three hours) – each day, once a child is able to walk.  For non-walkers physical activity should be encouraged from birth, particularly through floor-based play and water-based activities in safe environments.

What this means?

Children under the age of 5 who can walk should spend at least three hours of the day being active.  These three hours can be spread throughout the day in unstructured active play.  The amount of time spent sitting watching tv or in pushchairs/car seats should also be minimised.

Activities could include

  • Energetic play such as playing on a climbing frame
  • Running or chasing games
  • Walking to and from school, shops, friends
For children not yet walking “physical activity” refers to movement of any intensity and should be encouraged from birth.  Time spent in car seats, baby bouncers and walkers should all be limited as all limit free movement.
Activities could include
  • Tummy time
  • Baby swimming sessions
  • Floor based play (reaching and rolling for toys)

Children and young people (5-18 year olds)

60 minutes and up to several hours every day of moderate to vigorous intensity physical activity. Three days a week should include vigorous intensity activities that strengthen muscle and bone.

What this means?

Children aged between 5 and 18 should be active at moderate intensity for at least one hour every day of the week.  Three days of the week this hour should be of vigorous intensity.  This is a minimum guideline.  Where possible children in this age range should be active for up to several hours spread throughout the day.

Moderate activities could include

  • Bike riding
  • Playground games
  • Gymnastics
Vigorous activities could include
  • Sports such as football or swimming
  • Fast running
  • Skipping

Adults (19-64 years old) and older people (65+)

150 minutes – (two and half hours) – each week of moderate to vigorous intensity physical activity (and adults should aim to do some physical activity every day). Muscle strengthening activity should also be included twice a week.

What this means?

One of the easiest way of reaching this target is to do 30 minutes on five days of the week at moderate intensity.  This can be spread over the day, walking the dog 15 minutes in the morning and 15 minutes in the evening for example.

Activities could include

  • Brisk walking/jogging
  • Swimming
  • Team sports

Out of the five days, two should be spent improving muscle strength.

Older adults (65+) should also incorporate activities to improve balance and coordination on two days of the week.  This could be through regular yoga or tai chi sessions.

Individual physical and mental capabilities should be considered for all of the above groups.  If you struggle to meet these guidelines or would like further advice on being active please get in touch.