energisedperformance blog

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

** Next order being placed week of July 5th 2010- let us know what you want and recieve your TORQ products at discounted prices for enhance your performance and recovery today - we have some stock available now so please be in touch for your discounted requirements… !**

Since 2005 when Head Coach Kim Ingleby competed in the World Triathlon Championships in Hawaii, she has used TORQ Energy Bars & Drinks.  She is often asked about which products she would recommend for performance, energy and recovery - the answer is always TORQ.  Simply as the products work, and free from any nasty additives which many other similar brands have.  The products are easy to digest, definately enhance your performance and improve your recovery time. 

Members of Team Energised using TORQ include professional dancers from Strictly Come Dancing, individuals from the GB Synchro Swim Team, Triathletes, Runners and many more….!

Energised Performance stock the following:

Energy Bars: tasty carbohydrate bar - easy to eat and delicious. Avaliable in Tangy Apricot, Sundried Banana, Raspberry & Apple and Pineapple & Ginger, Organic Mango..

Available to purchase as indiviual bars (£1.25 each)  or boxes of 24 bars. (£28)

Energy Gels (£1.25 each or £25 for a box of 20) - strawberry yoghurt, blackcherry yoghurt and orange & banana flavours.

Amazingly effective energy gel formulated with research-proven 2:1 Maltodextrin:Fructose blend for 40% greater carbohydrate delivery…

Energy Gels with Guarana (£2.30 each or £30 for a box of 20)

For the extra kick, as above with Guarana - this will give you the edge! Forest fruit flavour or Banofee Pie - new for 2010!

Energy Electrolyte Drink Powder Mix - 500g (£9) - available in Natural Orange, Lemon, Pink Grapefruit or Lemon & Lime flavours.

A unique blend of carbohydrate and electrolytes to the working muscles through a drink that is lightly flavoured, refreshing and most importantly natural!

Recovery Drink (Powder Mix) - 500g (£15)

 TORQ recovery is a highly advanced post-exercise nutritional formulation designed to repair, recharge and refuel fatigued muscle tissue after heavy exercise. Includes HMB, Ribose & L-Glutamine for even better repair!

Glutamine - 200g - £18

Ribose - 200g - £30

Postage £5-8 depending on amount etc.

We guarantee these products will enhance your performance, improve your recovery time and help you feel truly energised!

To make an enquiry, place an order and check stock availability please e mail info@energisedperformance.com putting TORQ Enquiry as the subject.

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

To find out more visit: http://www.vipr-fit.com/index.asp 

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!

To find out more visit: http://www.trxfitness.co.uk 

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
• Strengthens Connective Tissue, improves co-ordination & balance
• Strengthens & Flattens Abdominals – can increase fat burning rate after exercise
• Improves endurance & strength for Sport – rugby, skiing, tennis, running, swimming etc
• Reduces the risk of injury & shortens rehab time – especially shoulders
• Aids Post Pregnancy return to fitness
• Can reduce stress, improve sleep and mood!

To find out more visit: http://www.flexi-bar.co.uk/ and read our article http://www.sportsister.com/2009/10/13/beginner%E2%80%99s-guide-to-flexi-bar/

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!

To find out more visit read our article http://www.sportsister.com/2009/12/15/beginner%E2%80%99s-guide-to-kettlebells/ or visit www.londonkettlebells.com

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 sun is shining and their is a warmth in the air, indicating Summer is around the corner…. !  So its time to get fit, tone up and get ready for your holidays, and time to get mentally and physically strong for your competitions.What you would like to acheive by the end of the summer?  How would you like to look and feel?  What are your aims for competition? Whatever you goal, performance or wellbeing we can help you with our 1;1 mental & physical sessions, or join one of our courses below.

The summer term starts when the Energised team return from the Italian Fitness Week on May 10th,  And if you book in advance we will give you £5 off the cost of the course, and £10 off if you book two or more courses!

Starting with our very popular Ladies Race for Life training  from Tuesday 11 May-8 June from 5.40-6.25pm on the Downs.  Suitable for all, this training will give you the confidence to complete the race whether by walking, jogging, running (or a little of each) with a smile on your face! We will also be there to support you on race day, June 12th in Bristo, & July 3rd in Cheltenham.

And if the Race for Life gives you confidence and motivation,  book onto our Ladies Bikini Blitz Bootcamp.  Designed to help you feel more confident, become fitter and more toned, this will take place from Tuesday 15 June-20 July, once again on the Downs from 5.40-6.25pm, or alternatively if the daytime suits you better, from 9.45-10.45am on the same dates.

The popular Summer Evening and Early Morning Bootcamps return to help with fat burn, strength, toning and posture, and these will take place in the evening from 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.

Finally, 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 w/c 24 May for 8 weeks in Bristol.

SMALL GROUP TRAINING sessions will run for up to 4 people for Kettlebell training, Post Natal Fitness, TRX trainnig & Mental Strength for Competition…. allowing us to give you maximum attention and support like a 1;1 session, at a much better price - to join these sessions contact us.

To book your place, find out more or register your interest, please call Kim on 07720 845 849, or visit Courses & Events.  Thank you - we look forward to seeing you soon!

You can almost sense Spring is around the corner, so its time to start entering some races, get yourself motivated, be challenged and have some fun this year! A brilliant Series to do just that is the Moti 2XU South West Series - which includes a choice of 13 races, of which you need to complete at least 4, one of which needs to be Open Water.

We reckon that there is enough choice to be going on with there, if you are a beginner or seasoned triathlete.  To enter the league you need to fill in an entry form, which you can find on www.trienglandsw.org with a list of the races - you then need to enter each race individually - make sure you do early as they fill up quickly!

And if you want to try the National Ranking Series & Championships or Age Group World Championships qualifiers, or/and British Triathlon membership please visit the link: www.britishtriathlon.org

To get Energised Performance to help put a training programme together for your first triathlon, or to enhance your performance, and for some NLP Sports performance coaching please contact us or call Kim (winner of SW League Age Group section 2009)  on 07720 845849 to discuss your needs.  We can do this face to face, or on line coaching.  Happy training!!

For the Best Triathlon Club in Bristol visit www.badtri.org and for awesome elite coaching contact Andy Bullock www.escoach.co.uk  Just say Energised sent you along and they will look after you well

It is always good to understand fact from fiction when it comes to advice given regarding nutrition and exercise  - so we thought you might find these top tips useful when considering ways that you can boost your metabolism…!

Water - we all know that to drink water is good for us, but it increases our metabolic rate too!  Researchers have found that people increased their metabolic rate by 30% after drinking half a litre of water, in addition to which water helps to flush out excess salt and banishes bloat!  To calculate how much water you should be drinking follow this simple calculation…!

Body Weight (kg) x 0.033 = number of litres of water to drink daily, plus 500ml water per hour of exercise.

Dairy products - including low-fat dairy products in our diet can have a beneficial effect on the amount of fat we excrete.  Researchers have found that a diet high in calcium can double the amount of fat we excrete when compared with those on a low-calcium diet.

Protein- research has shown that up to 25% of calories in a protein-rich meal can be burned of during the digestive process alone, in addition to which it slows down the breakdown of carbohydrates, helping us to feel fuller for longer and is essential for muscle repair - so include low-fat protein in your diet, some good examples of which are lean meat or fish, beans and pulses.

Spices- due to the fact that the likes of chilli increase your heart rate after eating them, spices are believed to increase metabolism by up to 50% for up to three hours after consumption!

Green tea - this raises metabolic rate and the rate at which we burn off fat, and can be included in the amount of fluid we need to drink a day (see calculation above).  In addition, green tea is also high in antioxidants and is much higher in antioxidant properties than black tea.

Grapefruit- it is believed that the chemical properties of grapefruit help to reduce insulin levels, which prevents fat storage and promotes weight-loss, as well as being packed full of vitamin C!

Meal times - to keep your metabolic rate lifted, try to eat at least every 4 to 6 hours - ‘little and often’ as the saying goes!

Exercise- all it takes to boost your metabolism is approximately 30 minutes of moderate cardiovascular exercise at least 5 times a week for 6 weeks.  The sun is shining, so find some forms of exercise you enjoy, vary it regularly, have some fun and start to notice the difference!

There is no miracle way in which to become lighter and leaner, but these tips, as part of a balanced diet and exercise regime, will set you well on your way…if you would like personal advice on weight-loss, then please contact Kim on 07720 845 849.  Alternatively, to kick start your fitness, why not visit Courses & Events for information on what’s coming up in the Spring 2010 months.   We look forward to helping you reach your goals soon!

(This information has been put together using Kim’s knowledge as well as an article in the May 2009 issue of Women’s Fitness.)

Flexi Bar, Kettlebells & More!

The most effective, up to date training tools guaranteed to get you results - elite sports teams are using them and so are the celebrities – so whatever your goal you can guarantee results whilst working with one of our fully trained, experienced coaches!

• Would you like to improve your posture and relieve back ache?
• Would you like to perform better in sport and reduce the risk of injury?
• Would you like to have more strength and co-ordination for competition?
• Would you like to feel and look fantastic with lean muscles and lots of energy?

Yes!! Energised Performance specialise with posture, core, functional exercise and biomechanics helping improve strength and co ordination. This not only helps you look and feel great in every day life, but also perform better in sport whilst reducing the risk of injury.

Following a discussion with you, and a simple assessment we will put together a range of exercises to help strengthen and improve your posture. We use scientifically proven postural and functional tools to enhance our work, tailored to your requirement, including:

• Flexi Bar - excellent for fat burning, shoulder stability, racquet sports, triathlon
• Stability Discs - excellent for knee and ankle rehab, balance & co-ordination
• Glide discs - excellent for ski and snow board training, control and awareness
• Kettlebells - excellent for functional strength, sports performance & fat burning, outdoor sports, rugby, hockey etc
• Xco’s - excellent for power, running, shoulder stability
• Bosu & Swiss Balls - excellent for control and functional strength, running, triathlon, equestrian sports etc
• Indu Board - excellent for snow boarding, surfing, kiting etc
• SAQ drills - excellent for tennis, football, co ordination and speed

All these tools can be used indoors or outdoors, offering quick, effective training sessions, increasing your fat burning levels and giving you maximum results in a short period of time! For more information read on, or contact us to find out more and book an appointment.

The Flexi Bar 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
• Strengthens Connective Tissue, improves co-ordination & balance
• Strengthens & Flattens Abdominals – can increase fat burning rate after exercise
• Improves endurance & strength for Sport – rugby, skiing, tennis, running, swimming etc
• Reduces the risk of injury & shortens rehab time – especially shoulders
• Aids Post Pregnancy return to fitness
• Can reduce stress, improve sleep and mood!
• (www.flexi-bar.co.uk)

The Glide Discs are used to develop strength, control and muscle balance in the inner thighs, bums and lower back areas. They are a simple yet very effective piece of kit for improving control in raquet sports, skiing as well as good technique for running. They are also great for toning and strengthening those stubborn areas, helping you look great. (www.physicalcompany.co.uk)

Kettlebells 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! (www.londonkettlebells.com)

Postural Assessment and advice is carried out by Kim Ingleby, Head Coach of Energised Performance. She is a Master Trainer with Flexi Bar & Kettlebells, and has advanced training in many areas including biomechanics and postural assessment with John Gibbons, Oxford School of Osteopathy. Kim continually updates and develops her knowledge so you can be assured an interesting and rewarding session. For more information contact her or join us in March for our Kettlebell Training Course -visit the courses and events to book - one place left!! 

Wow what a beautiful, snowy winter so far!  I would like to congratulate my Big Beasting Early Morning and Evening Bootcamp group this week for their energy and passion in the snow this week!  Brilliant and it will definately bring good results to your fitness, weight loss and strength in the coming months..

If you are unsure what to do in this weather here are some of our Top Tips to help keep you motivated and fit…..

* Make sure you have a good pair of off road/trail or fell running shoes - they are designed for the snow and mud so give you good grip and the confidence to run naturally (so avoiding injury!)… if you live in Bristol head to Easy Runner as they definately have the biggest selection with expert advice! http://www.easyrunner.co.uk/

* Wear layers of breathable clothing to keep you warm - Skins and Under Armour are brilliant (if you budget stretches to it) or normal running layers will work well - visit http://www.mymoti.com - and ask us for a 10% discount card!

* Make sure you have a warm breathable hat and pair of gloves, plus decent pairs of socks - very important to look after the extremities….http://www.sweatshop.co.uk  (shops all through the UK and internet off road shoes, skins and accessories!) - we hae a 10% discount card for these too - just ask!

* If you go running outside it is great, just choose grass areas as there is less likely to be ice underneath, and avoid hills for now!  If you don’t feel comfortable running, then going for a long walk will give you a great workout - especially if the snow is heavy!

* If you can’t reach the gym or do you your usual sessions - try some stomach crunches, press ups, squats, back extensions etc at home to keep everything toned and strong!

* Try something different - cross training will improve your fitness! So if you usually run, try Spinning - if you Spin, try Body Combat & Body Combat, try Tennis or Swimming.

* If you are stuck inside with children, or you cant get into work then buy a fitness DVD - definately will challenge you more than you think - try our good friend’s Chart Fitness Topping DVD from Camilla Dallerup - order now http://astore.amazon.co.uk/energisperfor-21/detail/B0030HJES4

* And finally use the time to enter races, plan your 2010 fitness goals and how you are going to make them happen!

We hope you find this useful and look forward to welcoming you to our Bootcamps, or advising you on-line with our 1;1 email/phone coaching sessions (we currently have clients using this service all over the UK, Paris, Australia and New York).

Have fun and be safe in the snow - make it work for you!

EP Ski Coach Roddy Willis and his new venture Alpinemojo have launched their new web site. www.alpinemojo.co.uk

Alpinemojo brings together high quality performance ski coaching with sports mental performance coaching and pre-ski fitness programs. The Alpinemojo approach will prepare you both physically and mentally to maximise you ski experience in Verbier this winter.

So, if you are now starting to think about booking a ski lesson in Verbier, planning a spot of pre ski fitness (through us - Energised Performance) or wondering how to ski that mogul field with confidence? Then let your eyes drift to www.alpinemojo.co.uk or to make a booking contact: roddy@alpinemojo.co.uk

And if you are thinking of pre ski fitness why not join Team Energised from next Monday 16th Nov @ 6.30pm for 4 weeks for our first Ski Fitness Course of the 09/10 season!