Brilliant round of this weekend from Team Energised athletes racing on all levels from Beginner to GB Team Level.
Where to start is the question! So first off was the World Duathlon athletes - with Tash Blunt and Stewart Guynar gaining top 15 placing’s in their Age Group at the main event in Edinburgh. Followed by the amazing Danielle Stewart who is consistently on form at the moment, winning everything she starts - brilliant, wonderfully talented and understated, lovely lady! Danielle took the GOLD medal and now heads to Budapest to race at the World Triathlon Champs - we wish her loads and loads of luck!
At the Vitruvian 70.3 Sam Hayward and Chrissie Waploe both completed their half Ironman distances in awesome times, Sam with sub 5hrs and Chrissie just over - amazing! I received text’s from them both saying how awesome their races were, and how they were looking forward to next season already - brilliant. Sam heads to Australia later this year to complete her first Ironman, no problem we think!
Also out and about on Saturday was Fran, Katy and Ian in Scotland - completing the Race the Sun Challenge - biking, mountain climbing, more biking and kayaking for about 11hrs, which for a first time team is a wondeful time. Very proud of the team, and they raised lots fo funds to help several charities - even better. I am just wondering what is next….!
Then Sunday action….. Cotswold Triathlon, a highly popular soldout event - taking places in the lakes with a few swans and a lot of weed! Of the Energised crew, the results were impressive with Martin Palmer 5th overall and Neil Williams in the top 10…. also hot on their heels was wife Cath Williams, and Jeremy Pollard. Head Coach Kim was racing too - with a 3.5min PB on last year. Highlighting the bike for a spot of winter work - who knows what next year could bring!
And finally the Bristol Half Marathon saw many, many first timers and personal best times being set with a huge WELL DONE to Wendy Millard and Ian Webster - fantastic times and results…
So what next then …. if you are looking for things to do we are taking a group to the Warwickshire Triathlon on Sun 3rd Oct, plus there is the Pink Big Bootcamp for Breast Cancer on Sat 30th Oct … plus many more events to follow!
For training plans, on line coaching, advice and mental strength please contact us.
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/
Wow - what a week in the Team Energised world and a wonderful one too!!
Lots of wedding, confidence buliding pre and post natal fitness coming …
Three Energised couples have got married, three have announced they are having their first baby and two couples have got engaged - any more, for any more!!
So the weddings first… A BIG Happy Energised Congratulations to
Mark & Fiona - with their back to the 70’s wedding (!) - I know this will have been a brilliant celebration…. Ros & Dave for their special day… Ros was given Head Coach Kim as a Christmas present for her pre wedding fitness and her results were amazing - well done Ros! And then this weekend, Lilly and Martin getting married in France!
May everyone from Team Energised wish you all the wonderful happiness for your future lives together and we look forward to welcoming you back to Bootcamp after your honeymoon’s!!
Following the weddings we would like to wish a huge congratulations to our Energised couples expecting their first babies at the end of the year, including Sarah, Gemma & Hazel Head Coach Kim has been training them through their pregancy and know they are all entering Trimester three and doing really well - mini Team Energised clothing on its way!! Plus post natal from Spring 2011 I think will be request!
And finally we would like to congratulate out wonderful client Kalpna on her engagement to Mark - they have been part of the Energised family for a long time and we know what a brilliant couple they make, and wish them every happiness in their future wedding and life together. Sarah & Nathan, new to Team Energised but regulars to Spinning have just announced their engagement also, and we really look forward to working with them even more in the future.
Phew! Any more announcements we have missed do let us know…….!! See what happens when you join Team Energised
Wishing you all a wonderful weekend and if you would like any pre wedding fitness tips, pre and post natal tips or confidence tips just be in touch!
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 awareI 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 cyclea 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!
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!
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.
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
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!
I know you are going to be brilliant!
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 ….:-) 
