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 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/
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 greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. — William James
What can you do to train you brain for the race? How can you overcome the ‘Wall’, complete that marathon and enjoy it?How can you believe that you can actually do it!
I work with many International athletes to beginners into sport from rugby to running, triathlon to synchro swimming – all with the aim of enhancing their performance, unlocking their full potential and increasing their enjoyment.
Training your brain is like training any muscle in your body – the more you do it, the more effective and powerful it becomes. Races can be won or lost, completed or unfinished, on the mental state of the athlete, often disregarding the amount of physical training they have done.
Below I am going to share some of the top mental strength training tips with you! Grab a piece of notebook, and get involved – these will strengthen your training for any goal and enhance your enjoyment and focus.
Top Ten Mental Strength Tips
Become really clear on your Motivation
·Write down all the reasons why you are aiming to run the marathon and next to the reason – why this is important to you and how this makes you feel – all stated in the positive. Then highlight the top three motivators and pin them somewhere to remind you when motivation is low.
NB. It is important to write things down as this will clarify things in your mind and make things a reality.
Focus on what you want and remember to forget what you don’t want
·Take a moment to write down all the things that are concerning you or making you feel stressed – you don’t know how you are going to do the training, worried about illness, injury, improving your times, not letting people down…
Then write them in a list and next to them write what you can do to change this worry, and how it will make you feel when you begin to Focus on the positive – create a step by step plan for each limiting area.
We get more of what we focus on – so choose to focus on what you do want, and let go off what you cannot control.It will make everything much easier and more enjoyable.
Make a plan that works for you & stick to it
·Write down the amount of training you are going to do per week to allow you to reach your marathon goals (of you are not sure ask a qualified professional to give you advice and support).Then write down all the other things you would like to do, and things that are expected from you (time with family and friends) and your own time to re charge.
·Prioritise the main training sessions in your diary, followed by the key family things and your own time. This will allow you to feel in control on your training, and your family to realise you have valued them which will allow them to support you more.
·Make sure you discuss the plan with your close family and friends so they support and encourage you.
Make yourself accountable with two people & believe in yourself
·Once you have a clear training plan, motivation and positive focus tell two people what you are planning to do, how you would like to feel and how they could support you.By sharing things with people you are much more likely to achieve you goal, and enjoy the process.Choose people who will be positive and encouraging in their support to you.
Keep a feel good training diary, and use positive self talk
·Everyone is advised to keep a training diary of the physical side of things but I would like you to add the mental side of your training to this – write down how you feel on different runs, with different people and on different days. Then you will notice a limiting pattern and can do something to change this – different route, time of day, more sleep, different people, more food or water – the options are many but only if you keep a record..
Be Flexible & Listen to your Body
·Linking with previous point by kind to yourself – so you have your plans and goals but it is important to be flexible with yourself.Listen to your body and if you need to move your rest day then do so, and it you are constantly tired and unmotivated, look at your nutrition – you will need to consume good quality protein and carbohydrates, and have good quality sleep, to give you the energy to do quality training.Without this your mind and body will suffer so be kind to yourself.
Model qualities and training from people who inspire you
·A really important one tip is to choose two or three athletes who inspire you and ‘act as if’ you had those qualities.For instance, you may admire determination, strength and enjoyment as qualities in different athletes. Watch how they behave, listen to what they say, and try to imagine what it would feel like to be in their body – then ‘act as if’ you did have these qualities.It can be a famous athlete, a club runner you know, a celebrity or a friend – it doesn’t even have to be a runner – just a quality you would like more, and a person who represents that quality.
Anchor positive qualities for your race (with music if you like)
·Decide on the four main mental qualities you need to be able to complete your training sessions, and the race. These could be anything from calm, relaxed, motivated and focused to strength, power, enjoyment and energy. For each quality write down all the memories you have of times in your like you have felt, say strength and any people who represent this quality for you, and any music.
·Each time you are training focus on these four qualities – breathing in what you want, and out what you no longer need (any limiting thoughts) – allowing your physiology to be relaxed and focused. If you press your thumb and forefinger together as you think about the qualities, it will act as an anchor point and enhance their potential.
Create a clear, positive outcome
·Take a big sheet of coloured paper (if you don’t have any …go out and buy a piece) and write in the middle “What do I need to make the London marathon a really positive experience” and then write down around it all the things you need from the qualities and training runs, to the clothes you will run in, the sports massages you will have, the money you will raise for charity, the friends who will be there, the food you will eat before and after and the way you will feel when you have completed the race – write down every single positive detail…. Make the outcome really real – a ‘Big ‘Hairy’ Exciting Goal!’ and then work towards it and make it your reality.It is also useful to put some goals down for after the marathon which will keep it in perspective, and help should injury or illness mean you need to postpone the race..
Relax and enjoy your training & racing
·Some may argue easier said than done but I can assure you that if you focus on positive motivation and what you do want – you will be able to relax and enjoy your training – and if you are not – do something that makes you feel good inside and out! Happy training and racing… see you on the start line…!
“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
Energised Performance are running a series of Mental Strength Workshops for Performance - the next one is Fri 16th July @ 7pm in Bristol (£20 pp) - if you would like to come, but cant make that date please comment below when and where suits you and we will plan it in! Happy racing!
Lots of Energised clients seem to be pregnant right now so remember Head Coach Kim as advanced Pre and Post natal Training and can help support you before and after ….:-)
A few thoughts for you to consider:
When you are pregnant your body weight will increase by 10-15kg, only around 4kg will be the baby, the rest will be the protective fluids etc. It takes 68,000kcals to make a baby - this works out at only 300 extra calories a day. It is also perfectly safe to exericse during your pregnancy if you follow good, qualified advice.
So - if you are pregnant and would like to stay fit and healthy and promote the growth of a fit, lean baby contact us - info@energisedperformance.com
LOOK out for our pre and post natal small group training classes starting mid September 2010 - if you are interested let us know days and times that suit you by posting a comment - thank you!
After the ash clouds cleared, and the rain stopped we have returned from the beautiful Tuscan mountains after our 5th fabulous fitness camp, with a brilliant group of Energised clients.
The fitness camp offers a little bit of everything - cardio training, strength, core, posture and boxing for fitness - plus talks on nutrition, wellbeing, goal setting and even guided hypnotherapy! We also take the guests to Florence & Lucca for the afternoons, plus an Italian lesson and pizza’s on an open wood fire - what more could we squeeze in during the week? Well, for those that had the energy there were 1;1 sessions for sports massage, beauty treatments and coaching.
A few comments from our happy guests…..” Thoroughly enjoyed the week, covered so much more than I expected …than you! ” …. “Thanks for the kick start, reflection, energy and relaxation….” …” Thank you for your wisdom, encouragement, support and advice - brilliant week!” …. ” … I feel relaxed and energised - loved it, thank you! ” .. you were all brilliant guests - thank you too!
I would like to thank the wonderful clients that came, especially Dee for her 4th year - and for the Team who looked after you so well, Lucy, Debbie, Karen, Ross, Rosemary….
We are planning a trip for next year reviewing all your feedback - any suggestions do let us know! In the meantime why not join us for the Festive Bootcamp Weekend at the end of November … more information to follow in June.
PS. If anyone has any more photographs do send them over …:-) Thank you!
Kim and the Team are heading for the hills again this May - to the Tuscan hills for the fifth consecutive Italian Fitness Camp!
Once again the team are returning to the beautiful Il Borghino (www.borghino.com) for a week for fitness, toning, challenges, NLP, 1:1 treatments, trips to Florence and Lucca, good food, great company, fun, relaxation and laughter! We will be running, walking, working on core, strength and posture, whilst taking advantage of the surrounding hills and the wonderful location we are in - Il Borghino is the ideal location for this amazing week as it is set in the beautiful hills, has a swimming pool, studio and Turkish bath, as well as wonderful accommodation and amazing views….making it easy for everyone to come home at the end of the week feeling energised and inspired!
The team will be in Italy from 1-10 May, with no e-mail access and limited mobile reception. For urgent enquiries during this time, please call or text Kim on 07720 845 849 and she will respond as quickly as possible. Alternatively you can e-mail her, and she will respond on 10th May. Thank you!
Tomorrow morning …. you may be running the Virgin London Marathon (charities and competition at the bottom of the page!!), or you may be watching it, supporting, working there….(Kim is massaging the Official Virgin London Marathon Team) whatever you are up to, it looks set to be a great day with wonderful weather!
Here are a few final top tips (which you can use for any race) from leading Sports Performance & Mental Strength Coach Kim Ingleby, to help you have your best, most enjoyable run - remember start in the state that will give you the best run possible……believing that you CAN do it!
* Take a big piece of paper and do a mind map with “How can I have my best run possible, and how would I like to feel” in the middle…… then spider off all your thoughts. Include everything from time you are getting up, what you are eating, wearing, how you want to feel (ie. calm, confident etc), visualise each mile and the finish….
* Any areas of worry or concern from the mind map - write them as a list on the left hand side of the page - on the right hand side write the solution - then cross the left out. DO THIS - I promise it will make a huge difference in your focus. So for example - if you are really nervous - write down all the things you can do, feel and focus on to calm your nerves and store them as good energy!
* REMEMBER: You get what you focus on - so Focus on what you want to achieve, and forget what you do not want. You know its okay and normal to feel nervous, but have confidence in the possibility that whilst you may not have run a marathon before, if you focus on giving your best performance you will complete the marathon, and give your best time
* Think of 4 mental qualities you would like to have during the race to focus on - common things chosen by my clients are: Calm, strength, self confidence/belief, courage…. then when you have a difficult patch focus on breathing in the qualities that you want, and breathing out the qualities you no longer need - this will restore your confidence and focus, whilst saving energy
* Keep everything the same as you have done in training - eat what you always eat, drink what you always drink and run in kit you know is comfortable - if you never drink what they offer at the aid stations, dont try it tomorrow - take your own in a little belt your stomach will thank you for it!
* Rest today!! Its really exciting to be involved in the race, with the Expo and all the other competitors but spend the day out of the sun, hydrating, relaxing and being calm -go to the cinema or read a book to quieten your mind if you are nervous…. then you will feel fresh and full of energy on the start line
* When you feel like you are having a challenging mile - as well as breathing in the qualities you want to have - imagine you are ‘modelling’ - being someone who you really admire as a person, who has the qualities you need at the moment - ie. strength, courage etc…. it can be anyone you like, someone you know, professional athlete, celebrity, someone special to you who has passed away - imagine they are with you, giving you what you need to regain your focus and strength to carry on, faster, quicker and stronger This can be really fun and useful so try it!
* Start to visualise the each mile in your head, seeing yourself running each mile, knowing when you are going to hydrate etc….. and then see yourself crossing the finish line. Imagine how you will feel completing your first marathon, or improving your marathon time. Imagine what you will gain from achieving this - pride, fun, excitement, money for charities, reward, contentment …. you choose what you outcome is. So when the going gets challenging, you remember the finish and outcome, and focus on this - then you will and can do it!!
* Finally and most importantly - relax, enjoy it, believe in yourself and be proud you are being part of an amazing race!
To sponsor Richard Branson and his Team, supporting Virgin Unite visit: http://uk.virginmoneygiving.com/giving/run-with-richard/ - and if you donate £5 you could win a week on Necker Island as well as supporting a great cause. This page also has the link to the rest of the Official Virgin Team including Jenni Falconer, raising money for CLIC and Virgin Unite..
For Sports Performance and Mental Strength Coaching contact Kim on 07720 845849 or email her on kim@energisedperformance.com - her clients include Premier League Rugby, BBC3 Last Women Standing, Blockbuster Stunt Women, GB Triathletes, Synchro Swimmers, BBC1 Strictly Come Dancing contestants and many more….
We hope you find this Blog useful for any race you may be doing - let us know how you get on and may we wish you the VERY BEST OF LUCK and HAPPY RACING - the more you enjoy your race, the more you focus on what you want and the more you believe in your own potential, the better each race will be! ENJOY :-)!
On Monday 31st of May my colleagues and friends David, Mark and Co, are holding a Farming family fun day & Strongwo/man comeptition at the Royal Agricultural College, Cirencester and you are all invited for a wonderful day out……there will be:
Farmers Market
Beer Festival
Parachute Display
Pony Rides and Alpacas
Arts and Crafts Fair
Gloucestershire Bee Keepers
Clay Pigeon Shoot
Heavy Horses
Cookery Demo
Bouncy Castles
Sumo Wrestling
Giant Table Football
Beagles
Live Band
Polo Match
Historical Tours
Woodland Walk and more…
Free Admission - share lifts with other lovely Energised ones for a great day out ….plus why not try this for a challenge!!
The College Gym are holding a Novice Strongman and Woman contest, and we would like to invite you to that too if you feel able to participate or just spectate. So if you have ever thought about giving the events a shot this is your perfect opportunity to try them out.
Once again, it is being held on Monday the 31st of May. We are aiming for it to just be a fun competition with fellow competitors there for moral support and not to take thing too seriously. A big group training session.
Women’s Events
100kg Yoke 25m
60kg Farmers walk 25m
Medley: Tyre 3 flips, Duck walk 100kg, Kettle Bell rack carry 16kg
100kg Axel Deadlift max reps in 60 seconds
15kg Dumbbell overhead press from floor max reps in 60 seconds
Loading event: 20kg, 32 kg, 40 kg, 45kg
Novice Men’s Events
150kg Yoke 25m
80kg Farmers Walk 25m
Medley: Tyre 6 flips, 120kg Duck walk, 20kg kettle Bell rack carry
150kg Axel Deadlift max lifts in 60 seconds
25kg Dumbbell Overhead Press from floor max lifts in 60 seconds
Loading event: 40 kg 45 kg 60 kg 70 kg stone
Why not put your training and hard work into practice and achieve something great? There will be a £10 fee for your T-shirt.
It will be a great day of fun for all of the family so contact Kim or email David on gym@rac.ac.uk for more information (just let him know you read this Blog to be looked after well!) Also let David know if you would like to do the event what your t-shirt size is!
Photos in order: Flexi Bar, Kettbell, TRX with Swiss Ball, ViPR!
So what are all these words…. and why could we use a ViPR over a dunbell, or a TRX over a machine, or a Flexi Bar over a Power Plate…..? All these pieces of kit are used to functionally train the body to improve muscular response, increase fat burn & metabolic rate, therefore increasing tone, strength, power, speed and much more depending on what you do with them! All of them are suitable and adaptable for elite athletes, through all levels of training to GP referrals - they can be used indoors, outdoors, in small spaces, large spaces etc….! From mid May Energised will be running Small Group Training sessions using all these pieces of kit to enhance your training, fitness, fat burning and fun! Intrigued? Read on to find out more….
The newest piece of kit to hit the fitness industry is the ViPR which comes in rubber tubes in seven weights, from 4-20kg
What are the training benefits of ViPR?
ViPR uses the four pillars of human movement: gravity infused, stretch-to-shorten, tri-planar and integrated.
ViPR is designed to
provide an effective whole-body workout
build muscle and burn calories through strength and movement training
be versatile – it can be lifted, dragged, thrown, stepped on
be safe as it’s made from rubber
be suitable for all ages and abilities with weights ranging from 4kg to 20kg
The TRX has been around for a while longer and is known for its unique suspension training which builds superior muscular balance, joint stability, mobility, and core strength helping you perform better in any sport. It also improves posture, strengthens abdominal muscles, increases tone and prevents injuries.
The TRX Suspension Trainer delivers greater functionality and versatility than large, expensive machines. Combine the exercises of a cable cross-over machine, a complete set of dumbbells, and a Swiss ball and you start to get an idea of what the TRX can do for your training!
The Flexi Bar has been in the Energised Kit Bag for a while and will improve your posture, sports performance, stomach muscles and joint stability whilst also increasing your metabolic rate (fat burning) by 30%! Based on technology used by German Physiotherapists for 20 yrs, the benefits of the FLEXI-BAR include:
Effectively reduces all Back Pain and improves posture
And finally - stay with us - the Kettlebells.…they are designed for intense all round training which makes them ideal for both men and women who are serious about getting into peak physical condition. They are great for burning fat effectively, getting strong and getting fit. The best bit is the workouts are short, intense and great fun!
Small Group Training Sessions will start mid May with a max of 4-6 people to give you a great workout with support, guidance and coaching on technique. To register you interest, or find out more please contact us or call Kim on 07720 845849. To arrange a small group session for you and your team, or your friends please call us too!
The fitness & wellbeing industry moves at such a pace, updating your knowledge and staying ahead of the game is essential - so for the 9th year Head Coach Kim, and for the first year Coach Lucy headed to FitPro at Loughborough University for the Industry fitness conference.
Three days jam packed with to update knowledge, refresh ideas, learn new techniques, pick up new equipement and general enhance the service we offer to YOU, our clients!.
We have gained so much which you will benefit from in the following Blogs but to give you a summary and taster of what is to come, and be included in your sessions this is it!
* How to Run faster and more efficiently - small group training sessions & a Blog
* How to Spin and cycle more efficiently, and reduce to risk of injury - Blogs and influenced in the sessions
* Small group training sessions with Brilliant, effective pieces of kit including the TRX, ViPR & advanced Kettlebells
* The latest post natal training advice and effective exercises to return to pre pregnancy health, fitness and vitality
* Spinal stability and optimal nerve functioning - Blogs and benefits in your sports massage
* Goal setting, modelling, visualisation and optimal performance for competition and business results - Blogs and on line coaching
WOW - Let us know what appeals to you most and we will write that Blog first!! Also - if you are interested in any of the small group training sessions let us know your interest as places will be limited to 4. Have a great week and thank U FitPro for a wonderful weekend of learning…
I know you are going to be brilliant!http://www.edinburghduathlon2010.com/
Lots of Energised clients seem to be pregnant right now so remember Head Coach Kim as advanced Pre and Post natal Training and can help support you before and after ….:-) 
