energisedperformance blog

So many Energised Athletes out and about racing this weekend - we would just like to wish everyone there very best race yet in the season and look forward to hearing all the stories, results and fun that was had..

All our Energised athletes use our services to help enhance their performance and enjoyment - giving them the best outcome possible … this includes sports massage, core strength and biomechanics, mental strength and hypnotherapy and coaching.  If you would like to enhance your performance for next season just be in touch, or look out for our forthcoming workshops over the winter.

Where to start with the Energised Luck …. !

GOOD LUCK to Energised Stewart, Tash, Robyn & Danielle racing at the World Duathlon Champs this weekend in Edinburgh I know you are going to be brilliant!http://www.edinburghduathlon2010.com/

GOOD LUCK to Energised Jeremy, Bob, Sandra, Sophie, Rich, Cath, Neil, Ian, Mark, Liz, Sharon, plus Coach Kim and BAD Tri Co doing the Cotswold Sprint Triathlon - brilliant big group of happy racers! Good times http://www.triferris.com/cotswold/index.html

GOOD LUCK to Energised Katy, Fran, Ian and their teams doing the Big Challenge of Race the Sun in Bonnie Scotland You have done all the training and will be awesome enjoy it! http://www.actionforcharity.co.uk/eventdetailsnew.asp/urlsearch/Race-the-Sun

GOOD LUCK to Energised Liz, Alex, Ian, Katie, Keith and Co, running the Bristol Half Marathon this weekend - I know you are all super fit for this one! Go go go http://www.bristolhalfmarathon.com/

GOOD LUCK to Energised Sam, Chrissie and Co at the Vitruvian Big Triathlon this weekend - going to be awesome races I know Enjoy!! http://www.pacesetterevents.com/vitruvian-triathlon.php

Enjoy it, race well, focus, get in the zone and be the best that you can be on the day

Happy, happy weekends to you all!

Photo Ivan Newman - Worlds - Visit his Blog:http://ivannewman.blogspot.com/ 

Get your friends and family together - put the date in your diaries and come to this brilliant Charity Bootcamp on the Downs in aid of Breast Cancer - everyone is welcome, it will be great fun, challenging and rewarding!

Event:  Bristol’s Big ‘Wear it Pink’ Bootcamp in aid of Breast Cancer Awareness Week

Date:   Saturday 30th October: 8.30-10am

Donation     Minimum £10 plus £8 for a t shirt

Associates: Sweatshop will be giving a Goody Bag to everyone who finishes, plus offering a free sports bra fitting service and 15% off all sports bra’s purchased on the day - plus an equivalent offer for men to be confirmed!

Wear: Pink!

Outline:  Following the huge success of our 1st Big Bootcamp for Breast Cancer in 2009, we have decided to run it again and this time make it even bigger, and raise even more money for this wonderful charity, whilst challenging people to come and get Energised!  The Bootcamp will be suitable for all levels of fitness, from 16 upwards, men and women. We will adapt all the exercises to your needs - so if you are a little nervous we will look after you - and if you want a challenging workout we will push you!  And whatever we know you will have lots of fun, and help to raise lots of money. To sign up follow this link, get a group of friends and join us - we know you can do it!

To find out more call Kim on 07720 845849

To book your place and find out more visit: http://www.energisedperformance.com/product.php/10/112/_charity_big_circuit_in_aid_of_breast_cancer

To find out more about Wear it Pink Week visit: http://www.wearitpink.co.uk/

 I hope you are all enjoying the Sunshine which has arrived for this August Bank Holiday Monday… so whilst you relax - after the Blaise Big Bootcamp at 8.30-10am  (just meet us by the Cafe!) - take a little browse around the website and plan your Autumn Fitness Goals.

Then email your goals to us wherever you live in the UK or abroad and we will help keep you on track!

If you live in, or near Bristol we have a range of courses starting this week, and the following weeks including: Weekly Bootcamp on a Tuesday evening at 6.30pm, and Thursday mornings at 6.30am…. Small group personal training sessions on Thursday and Monday evenings using the Kettlebells, Flexi Bar & Postural Courses, Saturday Big Beastings and much more!! Visit the Events page to find out more…

As well as this - Team Energised will be racing at the Cancer Research 10km’s, Highworth, Cotswold & Warwickshire Triathlons and the Bristol Half Marathon - plus the World Triathlon Championships in Budapest (where Head Coach Kim will be working too!)

We are planning new courses and events in London, and potentially Edinburgh due to demand - especially the Mental Strength Workshops and Big Beasting so if you are interested let us know!

We will also be uploading lots of free training plans, podcasts and Blogs with lots of information from mid September so we look forward to providing you with more information weekly…. if there is anything specific you would like do let me know.

 Team Energised are brilliant at taking on challenges around the World and raising money for Charity… the latest one see’s Katy Burfield, Fran and Ian Burgess heading to the Lake District to take part in the Race the Sun Challenge! They are raising money for the Action Medical Research Charity and would welcomeany donations to this worthwhile cause… it will help them to race up the mountain and back down with speed!

Read Katy’s little messsage below -and I am sure they will provide us with photos after too!

“Good afternoon Energised….
As you are aware I am taking part in the Race the Sun challenge in the Lake District on 4th September 2010, which is now only 4.5 weeks away so I’ve moved into a bit of panic training!  Just in the last 7 days I’ve cycled 79 miles and walked 12 miles and I’m pleased to say I’m feeling really good ;o)

As a team, we have committed to raising a minimum of £2,000 for Action Medical Research and we have already raised just over £1,500 which is great but we still need to raise at least another £500 in the next 4 weeks.  I’m never keen on sending these types of emails but this is no ordinary challenge and I would really appreciate your support in achieving our goal.

As a reminder the challenge starts at sunrise, we cycle a total of 50 miles, hike to the summit of Helvellyn (England’s second highest mountain) and canoeing lake Thirlmere - all against the clock and the sun!

http://www.action.org.uk/sponsor/themitiezing

Thank you.
Katy

Energised Performance would like to wish Katy, Fran , Ian and all the others taking part the very best of luck and energy - we know you can do it! 

Such a lovely sunny week - I hope you are all out and about enjoying the sunshine?

Team Energised have been racing well at a variety of comeptitions and here is a summary…

BIG Well Done to Danielle Stewart who won the National Triathlon Sprint Triathlon Championships with ease - also racing and placing was Mark Hirsch, Ivan Newman, Ian Howard and Kim Ingleby! An early start, with the mist rising over the lake in Milton Keynes saw the athletes setting off, followed by an undulating bike and a quick two lap run - all finished by about 8am I think! Good times

Folllowing on from that was the Rother Valley triathlon in Sheffiield with Ivan Newman winning his age group (to read Ivan’s great Blog:(http://ivannewman.blogspot.com/) and qualifying for the World Age Group Triathlon Championships for the third time - Ivan is an awesome athlete and a great inspiration who I have worked with for a many years - well done Ivan!  I also raced there, achieving a PB in the swim by over 2mins which was really exciting. The lake swim was busy but fast, followed by a technical and very hilly bike (making Bristol look flat!) and finishing again with a flat, fast run - good times again.  I am waiting to hear if I have got that last place for the Europeans in 2011 - fingers crossed!

Also to add to the successes - Sophie Whitworth - such a talented athlete, won her 70.3 Austria race by 10mins - brilliant result Sophie - big well done! If you are looking for inspiration, want to read more or sponsor a great talent visit: http://www.sophiewhitworth.com/

In keeping new Team EP client Anita Jones, won the Barcelona came 4th overall in her age group, beating several Elite athletes in the 70.3 race, and continues to be placed highly and heads to the World Triathlon Championships later this year with a real medalling chance - go Anita!! Big well done

Also racing in more local South West triathlon’s and placing well include Phil Denny, Debbie Jones, Debbie Pocock, Alex Miller, Dace Baber and Phil Nicholls - well done everyone!

And the ladies have been out and about at the annual Team Energised Race for Life event - over 20 clients completed the 5km and 10km races, many in personal bests - a Big Well Done - especially to Dee O’Brien and her clan of sisters who came to take part plus Karen, Cheryl, Kalpna, Isabelle, Holly, Claire, Jo and Kate.

Looking ahead I would like to wish all Team Energised Clients a BIG GOOD LUCK and lots of good energy and mental strength for the following races coming up - Shropshire Triathlon, Bristol Duathlon (Kim will be massaging at the event so come and get your free treatment!), Marlborough Triathlon, Worcester Triathlon & Blaise Blazer with Westbury Harriers… phew and thats just in the next 10 days!

For a workshop to Gain the Edge in Competition Book the Mental Strength Workshop on Fri 16th July - 7-9pm, Bristol. 

For a Beginners Triathlon Workshop in association with Andy Bullock on Sat 3rd July 11am - 4pm - Bristol - book now! 

Happy Racing and do send us your stories and photos! Enjoy……

Would you like to gain confidence and the edge in your sport?! YES…then the Energised Mental Strength Workshop is for you!

Using NLP, hypnotherapy and sports visualisation techniques, this training workshop will increase your mental strength, remove limiting behaviour and give you the edge, whilst increasing your enjoyment in sport!

As well as being a Master Sports NLP, Hypnotherapist and Sports Performance Coach, Kim has worked with GB triathletes, premier rugby players, county runners, GB synchro swimmers and many other top athletes.  Having worked with Kim, here is what some of her athletes have to say:

“Kim has helped me achieve the impossible - to show me that I can do anything that I set out to do. Even the biggest dreams were made to look accessible and doable with her positive, outgoing personality which helped me push forward, taking what was in my head to actually physically achieving it.” Daz Parker, International Stunt Woman & Gold Medalist Triathlon

“Over the past 4 seasons I have worked with Kim using NLP as a massive part of my build up to my Triathlon season and in particular the ITU World Age groups champs where I have now won 3 silver medals. Through Kim and NLP I have learnt how to focus my energy many weeks in advance of a major competition and not to waste time worrying about things I can’t control. Kim manages to turn my limiting beliefs into real positives so on race day the pressure I feel really diminishes and my confidence to perform to the best of my ability is hugely heightened. A lot of my fellow competitors comment on how calm I am now before races and I take real pride in that now. When I call on experiences from the past in the race using my trigger points the sensation is amazing and suddenly extra power and speed comes from absolutely nowhere. Totally in the zone, I have always met my goals using this technique!”  Sophie Whitworth, GB Triathlon Team Medallist

Kim will be running the workshop at David Lloyd Westbury from 7-9pm on Friday 16th July.  Perfect for all levels of athlete serious about increasing their performance and enjoyment in competition!

For more information or to book one of the remaining 6 places, please call Kim on 07720 845 849 - thank you!

The Big Circuits are a fun and popular event in the Energised calendar, so come along and take part in the next session on Saturday 3rd July from 9-10.30am on the Bristol Downs in aid of Afghan Heroes!

Afghan Heroes (www.afghanheroes.org.uk) is a charity set up by the mother of a soldier who died in an explosion in Afghanistan and is dedicated to the welfare of those directly involved in the conflict, with the aim of helping service personnel directly on the front line, the families of those who have fallen and the returning service personnel who have witnessed the horrific losses of their fellow comrades.

The Energised Coaches (plus a couple of guest Marines!) will be on hand to make the session challenging, rewarding and fun, supporting and motivating you through a session that will incorporate hills, sprints, freestyle boxing and core exercises. All levels of fitness welcomed - men and women!

So join us for this fantastic and worthwhile cause - to reserve your place or for more information, please call Kim on 07720 845 849.

(We ask for a minimum donation of £10 to Afghan Heroes - plus £8 for a t-shirt if ordered two weeks before.  Please visit: www.bmycharity.com/V2/energisedbigafghancircuit to make this donation, and contact us for your t-shirts! THANK YOU!)

We are excited to announce that over the coming days we will be moving into the new Energised HQ, and will be open for business from there on Monday 14th June!   As always our priority is to provide you, our Clients, with the best service possible as we work with you to develop your potential, achieve your goals and enhance your performance as an individual!

Our new premises are at 12 Harbury Road, Henleaze, Bristol, BS9 4PL.

For directions, please visit - http://maps.google.co.uk/maps?q=harbury+road+bristol&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&hq=&hnear=Harbury+Rd,+Bristol,+Avon+BS9&gl=uk&ei=2nsPTKvFKduQ4gb_teC_DA&sa=X&oi=geocode_result&ct=title&resnum=1&ved=0CBUQ8gEwAA

We look forward to welcoming you to our new home! Our telephone number (07720 845849) and e-mail address (kim@energisedperformacne.com) remain the same but there may be interruptions to our e-mail service during the move, so please call over the coming days instead of e-mail - thank you!

We also look forward to hearing what you think about our fantastic new website which is coming soon, and which has been developed with your feedback in mind, now including an online booking facility for all courses and events! Let us know what you think - we are sure you will like it!

Get hydrated and feel good, race well and look great…. 

Two thirds of our bodies and 75% of our muscles are made up of water, which is therefore our most important nutrient. The body loses 1.5 litres of water a day through the skin, lungs, gut and via the kidneys as urine, ensuring the toxic substances are eliminated from the body.

We also lose about one third of a litre of water per hour when glucose is turned to energy. Therefore the minimum recommended guideline for a sedentary person is 1.5 litres a day of water, diluting juices or fruit teas. If exercise is carried out, an extra 500mls of water per hour of moderate exercise is advised. Alcohol, tea and coffee are diuretics which cause the body to lose water whilst robbing the body of essential nutrients.

The Benefits of Drinking Enough Water:

* optimal muscle function

* excellent levels of mental alertness

* stable metabolic rate

* toxins eliminated quickly - stress, training, sugars…

* good breakdown and transportation of glucose - into energy!

* regulated body temperature

* good concentration levels

* healthy looking skin

* bright eyes

Dehydration - The Facts:

2% loss of fluids- poor ability to concentrate and exercise effectively

3% loss of fluids – 10% loss in strength and 8% reduction in speed

4% loss of fluids-exhaustion, fatigue, nausea, over heating

Any more than 4% can cause severe symptoms of the above, for the body

So how much water should I drink?

Body Weight (kg) x 0.033 = amount in Litres of water to drink daily

Plus 500ml water/isotonic drink per hour of exercise - TORQ products great

So get those fluids inside you to help you feel great…..for more information contact Kim on info@energisedperformance.com or call her on 07720 845849

I teach a lot of Spinning and coach running, triathlon and bootcamps and often clients suffer from Cramps which are unexplained. So, I thought I would write a brief Blog to help you understand and manage cramps if you suffer from them, to help you enjoy your racing and reduce the risk of injury.

 Annoyingly there is no definitive cause of cramp although some people would argue it is genetic, there are several other reasons present in the Muscle and Nerve Jounral including:

 * Jumping into your main session without a long enough Warm Up:

 How long each person needs to warm up varies and as we become older we often require a little longer.  Therefore it is vital that we spend enough time doing a dynamic warm up to increase the blood flow, with short bursts at a quicker pace to get the muscles used to the aim of the session.  The membranes of the muscle cells rupture under stress and these stimulate the grouth of new, stronger muscle fubres.  However, too much stress too soon lead to the vital electrolytes leaving from the muscle area and causing the possibilty cramps.

 ** Over training, fatigue & lack of steady progression

 It is really important that you increase your training by only 10% per week max, with every fourth week having a easy, plateau week.  One theory suggests that very long runs overload and fatigue the nervous system so the muscles are overstimulated, causing cramps.  Sports massage is proven to help relax and recover over used muscles and prevent injury and cramps.

** Eating too much refined sugars, and processed foods: 

 When you eat sugars and refined foods you put your body in a state of high fuelled activity and unstabilises the blood sugar levels which will affect the optimal functioning of the muscle contraction, and waste filtering which can lead to cramps.  Although sugars can be beneficial before a speed session, and long run - generally they should be avoided and you should rely on wholegrain complex carbohydrates to stabilise blood sugars and allow the body to process the fuel more efficiently.

 ** The temperature you train in & clothing you wear

 Muscles seem to be more inclined to cramp in very hot or cold weather - or when there is a sudden change in the temperature you are training in.  In cold weather compression kit - such as Skins - can be really effective in keeping the blood flow moving and muscles warm ( we have 10% off vouchers for Moti in Bristol!).  Good warm up and effective hydration contributes to managing this effectively.

** Dehydration and salt imbalances

 It is a delicate balance as too much water dilutes levels of electrolytes your muscles need to process signals from the nerves, resulting in cramp and too little will cause cramp also!  Plain water is fine when you are doing an easy run for less than 45mins, otherwise a isotonic drink will help to keep the electrolytes balanced in the system - TORQ products are great as they have no added sugars or additives (Visit the Energised shop to order your discounted stock!)

Happy training - any further questions do just ask.

See you at the Afghan Charity Big Circuits on the 3rd July if not before