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.

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.)

Beat your belly as Spring 2010 arrives!  This must be the question I constantly get asked by both men, and women - how can I get rid off/tone up my Belly (and within EP learn to make your belly happy and love it)!

Your belly generally stores fat for a number of reasons which does include you natural shape and genetics, but also the level of sugar you eat, the amount of stress you are under, the level of exercise you do and the amount of sleep you have.

 Aside from aesthetics, it is medically advisable to have a slim waist to avoid the build up of visceral fat, which can lead to blood sugar imbalances, heart disease and many other complications.

 So what can you do…

 Lifestyle Changes:

 * Eat lots of wholesome, low gylcaemic index foods and limit your refined, processed sugars - for more information please do comment and we will get back to you!

* Do eat three meals a day, and two snacks if you feel hungry - eating little and often will prevent you from storing fat  - inlcude a balance of carbs, protein and good fats

* Try to keep the amount of stimulants, alcohol and caffiene to a low level as these can contribute to insulin resistance, and a build up of fat - if you need a boost why not try Green Tea in the morning.

* A balanced level of exercise which helps to reverse the build up of visceral fat and insulin resistance, and lifts you metabolic rate Whilst obviously toning things up and giving you confidence! Exercises and photos to follow in March or come to our Bootcamps!

* Try to manage your stress levels effectively, get good quality sleep and breathe deeply.

 Supplements which can help:

 * Chromuim: helps maintain blood sugar levels and weight loss

* Magnesium and Zinc: essential for proper insulin response levels and management of good blood sugar levels

* B vitamins:stress and high blood sugar depletes B vitamins which gives you energy and helps burn fat so supplementing can help if times are stressful but not used as a long term result

*Alpha Lipoic Acid: power antioxidant to help muscle cells respond to insulin effectively

*Acetyl Carnitine: helps to keep blood sugars stable, and burn far for energy

 * Cinnamon: curbs sweet cravings and stabilises blood sugars

* Liqourice: buffer the neagtive effects of stress on the insulin levels which cause the body to store fat around the belly!

 So there you have it! Some tips and a little bit of advice to help you keep your belly at bay and learn to love it.

For more advice or fitness tips do contact us using the contact form!

Blood sugar problems are a combination of excessive stimulants and stress.  There are two ways to increase your blood sugars; one is to eat more glucose and the other is to increase your levels of stress hormones, adrenaline and cortisol.  To raise the stress hormones there are two ways; consume a stimulant, tea, coffee etc or react stressfully to a situation.  If you understand this it is easy to understand how easy it is to become caught up in a cycle of stress, sugars and stimulants.  Much of the time it will leave you feeling depressed, tired and stressed most of the time.  This happens because you lose control of your blood sugars and each morning wake up with low blood sugars and not enough adrenaline to kick start your energy levels.  You then either start the day with a stimulant or no breakfast which starts the cycle and will have a negative effect on your mood. 

Caffeine makes people feel energised, alert and generally better.  However, it is addictive and the result of caffeine is a response to the withdrawal rather than a positive benefit.  People who drink more than 5 cups of caffeine a day are found to have higher levels of anxiety and depression, as well as lower memory and academic performance, than those who abstain from caffeine (American Journal of Psychiatry – 1,500 people studied). 

Caffeine blocks the receptors for a brain chemical called adenosine, whose function is to stop the release of the motivating neuro transmitters called dopamine and adrenaline.  The more caffeine and stimulants you rely on, the less your body will naturally produce, so you need to rely on more stimulants to keep ‘energised’. 

Caffeine Levels in Products

Coca Cola Normal & Diet                                                 46mg

Red Bull                                                                                80mg

Instant Coffee                                                     105mg

Coffee – latte, cappuccino                                                50mg

Filter Coffee                                                         150mg

Starbucks Grande                                                500mg

Strong Tea                                                            100mg

Green Tea                                                             30mg

Chocolate Cake                                                   30mg

(Patrick Holford pg93- Optimum Nutrition Bible)

Kicking the Habit

If you would like to stay in good long term mental and physical health it is best to stay away from stimulants.  This is much easier said than done if you have been dependant on them for a long period of time. 

Coffee has three stimulants with the strongest being caffeine – the effect is disturbed sleep patterns, headaches and tiredness if an individual does not have it regularly. However, if try to cut down 2 cups a week within a month you should not be reliant on coffee and begin to feel much better.  The same applies for coca cola and red bull, these contain almost as much caffeine and sweetners etc – not good for stable blood sugars. Alternatives to coffee are all herbal teas and some more alternative ones called Caro Extra and Bambu which are thought to replicate the taste of coffee.

A strong mug of tea has as much caffeine as a regular mug of coffee.  It also contains tannin which interferes with the absorption of iron and zinc.  Earl Grey contains an extra stimulant called Bergamot.  The best alternative for tea is Rooibosch and fruit teas.

A small amount of good quality chocolate does no harm, however lots of cheaper chocolate will unsettle your blood sugars and give you a similar reaction to caffeine.  The best way to quit is to have no chocolate at all and try and balance your sugar intake by avoiding any high GI foods.  After two weeks of hard discipline you will no longer crave chocolates at all.

For more advice just contact us or comment below and we will support you.  A good book for advice is :http://astore.amazon.co.uk/energisperfor-21/detail/0749919523

“Have the courage to light the fire within yourself, and have the courage to be everything you know you can be, and would like to be right now….

life is a choice, so choose wisely.”

It is nearly the 1st Feb, one month of 2010 already whizzed by…. so how are you getting on with your goals and New Year’s Resolutions…? I hope you are having the courage to committ to them and make them happen - if you would like some extra support come to our Workshop on Sunday 7th Feb…. discounted prices if you mention this Blog.

So most people wish to get lighter and fitter so we thought we would give you a few of our top tips to help keep you on track and achieve your goals….

* Keep a well being diary writing down what you eat, how you feel, how much sleep you get - then after a few weeks look back and see where you can make the changes. Be really honest with yourself, and you will realise there are areas you can change easily if you are aware.

* Aim to eat little (small portions) and often, with 5 different colours on your plate and a mix of complex carbohydrates, quality protein, good fats and lots of vegetables/fruit.

* Always have breakfast to kick start your metabolism, and try to eat little after 8pm and be in bed by 11pm with TV switched off.

* Try to do at least 20-30mins of daily activity each day - brisk walking is the best and easiest to increase your heart rate, metabolic rate and fat burn.

* Plan three exercise sessions per week - it can be anything from dancing to running, rock climbing to football plus some light weights and core exercises - any questions do let us know.

* Watch your snacks (sugars & crisps) and alcohol intake - these calories can add up really quickly and unstabilise your blood sugars, causing you to eat more and have less energy. Try to snack on vegetables, humous, fruit and yogurts…

* Once you are exercising regularly make sure you mix it up so your body doesn’t get used to it - choose a different exercise class/routine (such as hills or intervals) instead of steady pace and enjoy it!

* Make sure you do one or two weights sessions per week to give you muscle tone, and increase you metabolic rate (and fat burn) at rest - plus you will look leaner, toned and fab for the summer!

* Allow yourself meals and fun time, when you can eat what you like - just be aware of the portion size… and if it does all go a bit over the top for a day it doesnt matter - just get it back in balance and you will be fine…

* Be kind to yourself, have fun and enjoy becoming lighter - focus on what you want, and forget what you do not want…

For more advice, on line coaching, training programmes etc please do contact us or come to you workshop on Sunday 7th Feb (Visit the course and events to book today and save £10 if you mention this Blog) to help make your goals a reality… ! Happy day to you all.

New Year’s Resolutions often involve weight loss, becoming lighter and helping yourself to feel better inside and out… so we thought we would give you some interesting food thoughts to help you achieve your goals even more quickly…..

 * Avoid the whites, always go for the brown bread - much more fibre, less sugar and more nutrients for your body..

* If you don’t know what the word is in the ingrediants how can you expect your body to digest and use it easily and effectively? Buy things that you know what it is made with please!

* If the colour of your milk changes with your cereal it probably has too many sugars and not enough good stuff - stick with things like porridge, yoghurts, fruit and eggs!

* Eat slowly and only when you are about a 6-8 out of 10 hungry (10/10 starving and you may over eat - less than 6 no need!) - not because you are actually thirsty or bored.

* Low fat foods often have more sugars, and the same calorific amount so buy ‘real’ food with simple ingrediants just keep your portion sizes small.

For more tips, great recipes and research to support this… .http://www.channel4.com/food/on-tv/my-big-fat-diet-show

* Avoid the middle of a supermarket where all the processed foods are -shop on the edges, or visit your local greengrocer, butchers and bakers for fresh, local food - supporting local business, the environment and your body -good.

* Think what the food you eat will look like once digested to realise that huge amounts  of cheese for example does your internal organs no benefits, never mind you bodyfat percentage - treat your body with respect, and have little cheese - sticking with cottage cheese if you can!

* Your body needs Good Fats to work efficiently and have a good nervous system so learn to love your oily fish, and a few nuts every few days.

* Pack a snack box when you are travelling and a large bottle of water so when you stop at a petrol station you are not tempted by the sugary sweets, and boredom of the journey.

* Have at least 5 different colours on your plate for each meal to get all your nutrients and be able to list at least 20 different foods you eat regularly to keep you immune system boosted.

For more tips and nutritional advice please just post a comment and we will respond and support you with your changes..

And a GOOD new book we would recommend is :http://astore.amazon.co.uk/energisperfor-21/detail/1844007901 

Most people’s New Year’s Resloutions invlove eating more fruit and vegetables….and just by swaping the regular brocolli, carrots and onions you could improve your performance in training sigenificantly, and boost your immunity.

If you like Carrots…..try beetroot and celeriac:- One serving of celery provides almost all the Vitamin K you need daily, and contains iron, calcium and potassium.  Fresh beetroot is high in potassium, which helps prevent cramping, and magnesium, vital for muscle contraction.

If you like Spinach……try mustard greens, endive and radicchio:- mustard greens deliver beta carotene and phytochemicals that may help combat cancer.  Endive is rich is vitamin A and the bine protecting vitamin K.  Antioxidants in radicchio combat free radicals, and help protect everything from the muscle tissue to the skin.

If you like broccoli….try purple cauliflower, or tenderstem brocolli:- all contain cancer fighting compounds, antioxidants and vitamin C & K - this can all help in building new cells and aiding in performance and recovery.

If you like Onions…….try red onions and shallot:-  Research shows that red onions and shallots are better at fighting free radicals, lowering cholesterol and fighting bacteria and inflammation than there paler counter parts.

So why not vary your shopping list each week to include some new vegetables that you might just find improve your recovery, and increase your performance.  To find out more visit the Runners World Forum, where some of this Blog research came from.

Alternatively, have a chat to us about our TORQ supplements which will also significantly enhance your recovery after heavy training, and thus also improve your performance!

It is often hard to balance parties, family time, work, Christmas shopping, sleep, exercise and time out! So at the Energised Offices we thought we would give you our Top Ten Tips to help Boost your Energy and keep you fit and well over the festive period…..

1. Eat your Breakfast!

Even if you have been out the night before, or over indulged a small breakfast will balance the blood sugars for the day, boost your energy and help you to avoid the chocolate box later in the day… try porridge with kiwi fruit, almonds and manuka honey for a immune and energy boost - yum! 

2. Drink plenty of water

Water will boost your metabolic rate, help break down your food into energy and keep you looking fresh and well.  Try a mug of warm water with lemon in the morning to detox the body, followed by green tea - then water with lemon through the day, peppermint tea  for digestion and camomile tea to help you sleep.

3. Keep your body moving & get active…

So we all know that over the festive time it is about relaxing with family and friends, watching films and sitting by the fire. However, if you do just a little bit of exercise - brisk walks up hills,  gentle jogs, dumbbell and swiss ball routines at home, core work and swimming - it will help maintain your fitness levels, keep your energy up and help you to feel confident.

4.  Limit your Caffiene…

Although caffiene will give you a short term boost it, you will then begin to rely on it and feel more tired when the effect has passed and then need more.  Fruit juices will give you the natural sugar boost you will be looking for, without the high and then the huge low..

5. Listen to your Stomach.. 

So during Christmas we do generally eat more food, and it is important to be able to relax and enjoy yourself.  However, just make sure you listen to your body and watch your portion size, eating more of the vegetables.  Try to on a scale of 1-10: going up to about 8/10 on a fullness, and down to about 3/10 on emptiness but trying to avoid the extremes.

 6. Have a power nap...and good sleep

We often have  many late nights out during the Festive period…. so take the time to have a quick power nap for about 15-25mins - to re- energise your mind and body.  Avoid napping for over 30mins as this is proven not to be as effective as the shorter period of time. Plan at least a few evenings where you are in bed by 11pm to allow your body to physically and mentally repair.

7. It is okay to say No..

There are so many choices over the festive period - parties, family, friends etc - make sure you plan what you want to do, what you choose to do and have the courage to say No or offer something different to give yourself some time, so you start the New Year feeling refreshed rather than fatigued!

8. Up your Vitamins

Make sure you plan some healthy meals in amongst all the festive food and wine so you get all the vitamins and minerals you need to boost your immunity and keep energy levels high! Green veg, chick peas, brown rice will all provide vit B12, folic acid and magnesium - essential for energy. If you really cannot get enough good quality food make sure take a good quality multi vitamin, vitamin C and garlic to keep healthy.

9. Stand Tall

Watching lots of TV, eating lots of good food and spending more time in heels can cause your posture to suffer.  Think of zipping your pelvic floor muscles to your tummy button in, and pulling towards your lower back - then gentle clench your buttocks. Then lift your rib cage up and relax your shoulders. Take a deep breath and as you breathe out lengthen your spine by imagining there is an elastic cord coming from the top of your head lifting your posture.. do this sitting and standin, walking into a party or cooking the food! Good posture will make you look and feel good.

10. Have fun and be kind to yourself 

Allow yourself to have fun, spend time with people that make you feel good and enjoy the festive time. Sometimes Christmas is challenging for people so make sure you are kind to yourself, and do things that work for you.  You could do a mind map with ‘How can I make the Festive time work for me’ - then you can put all the positive and challenging things on mind map - then work out how you can make these positive.  Any questions do be in touch and we can support you.

So there you have it! I hope you find the Top Tips helpful and  look forward to welcoming you in the New Year to one of our courses - perhaps the Make it Happen in 2010 Coaching Day on Sun 7th Feb in Bristol… a few spaces left!