energisedperformance blog

 Since 2005 our Head Coach Kim Ingleby has been working with the GB Triathlon Team as Senoir Sport Therapist and offering Mental Strength Coaching ( a combination of sports psychology, NLP & Hypnotherapy) for the athletes. She has travelled all over the World from Hawaii to Vancouver, plus Lausanne, Hamburg and now to Budapest.

Kim will be heading out with the squad on Tuesday 7th September (until 13th Sept) to look after a team of 500+ athletes, with three other fabulous therapists. She will be offering pre and post massage, taping, strapping & the edge in performance with Mental Strength session.  The Age group Team is managed by Malcolm Westwood in an efficient and effective way, and the GB squad looks set to be strong this year.

The event is also set for the Elite, Paralympic athletes and Junoirs so will be an amazing week of talent, competition and fun!

During this time (7th - 13th Sept) Kim willl be pretty busy treating athletes, mind and body so will have very limited access to emails. If you need to contact her urgently or you are out in Budapest and would like to speak to her, please call 07720 845849 or find her in the Sport Massage Room in the Team GB Hotel!

Otherwise expect a reponse to your email as soon as she returns, by Tuesday 14th Sept. If you are coming on a course, or interested in any of our services we will follow your enquiries up immediately.

Read our Blogs on our return on the week, and forthcoming Autumn training tips….. plus follow us on Twitter and Facebook for up to date comments.

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/ 

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!

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! 

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

We at Energised are delighted to have supported the Race for Life, as well as those who wish to take part, for many years…and this year is no different!  Team Energised will be at the 5k race on Saturday 12th June in Bristol, as well as the 10k race on Saturday 3rd July in Cheltenham, so why not join us, challenge yourself and raise some valuable money for a very worthy cause at the same time?!

And it’s not too late if you haven’t entered the race yet, as places are still available for these and many other places across the UK at www.raceforlife.org. And if you would like a pink Team Energised t-shirt to run in, or simply to have as a momento of your achievement, then let us know!

If you would like some support in preparing for race day, why not join our popular Race for Life Training, which takes place every Tuesday until 8th June, on the Downs at 5.40pm for 45 minutes.  Suitable of all, this will help give you the confidence to complete the race, whether by walking, jogging, running or a little of each!   And of course we will also be there to support you on race day!

To find out more about the race, our training or to order a pink Energised t-shirt, please call Kim on 07720 845 849 - thank you!

In the past week the Summer courses have got off to a great Energised start - with a fantastic Big Saturday Bootcamp kicking things off last weekend, plus the Ladies Race for Life Training, Evening and Early Morning Bootcamps starting this week!  Thank you everyone for coming along, working hard and making these sessions such great fun….and of course a special thank you to Debbie for coming along to the Big Saturday Bootcamp on her birthday!  Happy Birthday Debbie!

With last weekends Big Saturday Bootcamp fully booked, all of our summer course are filling up fast - so book today to avoid missing out as we have limited spaces for maximum attention!  AND WHY NOT SAVE MONEY….introduce a friend who books & get £5 off your course, book in advance & save another £5, and we’ll give you a further £5 off if you book two or more courses….!

Ladies Race for Life Training runs until Tuesday 8 June from 5.40-6.25pm on the Downs, and Ladies Bikini Blitz Bootcamp follows this and will run from Tuesday 15 June-20 July, same time, same place!

Summer Evening and Early Morning Bootcamps have returned to help with fat burn, strength, toning and posture. Tuesday 18 May-20 July on the Downs at 6.30-7.30pm, and in the morning from Thursday 20 May-22 July from 6.30-7.15am. We also now have Daytime Bootcamp which will be from Tuesday 15 June-20 July on the Downs from 9.45-10.45am.

Or, perhaps you would like to do something a little different and join the Summer Flexi Bar course - as featured in the likes of Grazia and The Daily Mail, this fantastic fitness tool can help you become lighter and leaner this summer! This fabulous course will start Wednesday 26 May for 8 weeks at David Lloyd Westbury from 7.30-8.30pm.

In addition, we have Small Group Training Sessions - Kettlebells & Strength and Speed & Power, commencing on Monday 31st May, for up to 4 people per session, allowing us to give you maximum attention and support - like a 1:1 session at a much better price!

More Big Saturday Bootcamps are happening on 17th July and 7th August from 8.30-10am, plus Big Citrcuits in Aid of Afghan Heroes on 3rd July, plus if you want to gain the edge in your sport come along to our Mental Strength Workshop on Monday 28th June from 7-9pm, and for those wanting to give a triathlon a go this summer, our Try a Tri Workshop is on Saturday 3rd  July from 1-4pm.

To book your place, find out more or register your interest in any of our courses, please call Kim on 07720 845 849, or visit Courses & Events.  We look forward to seeing you soon!

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..

To register for the 2011 London Marathon and find out more about the race visit: http://www.virginlondonmarathon.com/ 

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 :-)!