energisedperformance blog

We dare you to answer these!

 A few questions to contemplate….. “What are you passionate about….?”   If you knew you could not fail, what would you do……? & ” If money were no object, what would you do…..?”  Take a piece of paper - write the questions in a circle in the middle, and then the answers around it….. then post a comment and let us know what dreams you are going to begin to make your reality…..right now!

 So at Energised Performance we are all about realising your dreams, fulfilling your potential and feeling good inside and out.  We are realistically optimistic and believe that things are possible, if you take your dream step by step and allow yourself the time to make it really happen - you get what you focus on, and there will always be an ‘if’ in life!

 And yesterday the Howies Catalogue popped through our door - Howies is a brilliant clothing company, one of the best about - ethical, functional, cool, inspired, unique clothing - and so much more too!  Visit www.howies.co.uk - we think you will like some of the kit they sell!

But why does Howies relate to Energised (aside from the brilliant clothing suitable for all EP activites and the same passion for getting out there and doing things)…. well at the back of their Spring Catalogue was this brilliant poem by David Hieatt - co founder of Howies (we hope he doesn’t mind that we have copied it to provoke thought and inspire others…!) - so have a read,  contemplate and then answer those questions at the beginning of this Blog - Do it!!

 Find Your Love

 You know that dream you carry around with you each day?

Its kinda important.

Wasn’t it what you were put on planet Earth to do?

They say everyone has a calling, can you still hear it?

Doesn’t it eat away at you?

That treadmill you are on, did it ever get too much?

Did you ever wonder what it would be like to do your thing?

Did you ever feel time was passing you by?

Just how many days have you left before your last?

Did you ever wonder about stuff like that?

Did you ask yourself, “What was stopping you?”

There is never a right time.

You will be too old. Too young. Too something or other.

When was the last time you took a risk?

Did you remember how alive it made you feel?

There are no gurarantees of success.

Its not called a leap of faith for nothing.

Its not too late, honest.

Jump.

You might fall.

… You might fly.

So - there you have it!  Do the questions and have the courage to follow your dreams, and find your love Post your comments too - we would love to hear your thoughts. And if you would like some help making your dreams happen we offer on line/phone coaching where ever you are in the UK or World (!), as well as 1;1 coaching visit: http://www.energisedperformance.com/online-coaching.php 

And for Howies - If you live in Bristol, Cardigan (Wales) or London Howies have a shop you can visit - otherwise the website is brilliant www.howies.co.uk   We think the Teri Bike Ladies Shorts (they have lots of pretty dresses etc too!) look pretty damn cool, and useful so will be saving our pennies for a pair http://www.howies.co.uk/product.php/3247/78 and for the lads we think the Utility Sweat is pretty good http://www.howies.co.uk/product.php/2215/14/  and for men and women their T shirts really are the best - unique designs and quality material -http://www.howies.co.uk/section.php/24/0 with a T shirt of the Week and a Lucky Dip!

Happy shopping, dreaming, planning and making things happen …….right now!

How do you run…? Just take a moment and think about how you run?  Do you feel like you can run freely, easily and effortlessly with a pace that suits you - or do you feel like it is challenging to breathe and move forwards…..  What do you do with your arms, how do your feet land, do you have a strong core?

 People think that it is easy to run and natural….. yes it is!  However, as we begin to get older, we spend more time sitting than we are designed too it shortens muscles, weakens out buttocks and core, all causing us to run in a less effective and efficient way - and become prone to injury…

 Last weekend I went to the www.tcrshow.co.uk and went to a talk from Mark at Physio 4 Life and Mike from the Running School (www.therunningschool.co.uk) - both highlighting top tips to improve your running, confirming my learnings over the years.  I have been to training workshops on biomechanics, tapping & strapping, speed, agility and quickness and completed my athletics and triathlon Level 2 coach certification - as many will know what one person says, another will give an opposing argument. However I do believe that some simple facts will improve your running speed, efficiency and reduce the risk of injury..

 So read on and let us know what you think:

 * Progressive training and Quality Rest Days: adding no more than 10% to your training volume and speed per week, ideally with every 4th week (and at least 1 day per week as a quality rest day) as easy week to allow the muscles to adapt and recover.

 * Start slowly & build from a strong base to avoid injury, enhance performance and enjoyment - break your big goal down into small manageable steps

 *  Listen to your body and never run through an injury - it will only get worse and is there as a warning to listen. A couple of easy sessions, extra stretching and a good sports massage will have limit long term injury.

* Mix the sessions up! Make sure you do long and steady, easy, short and quick, hills and intervals to challenge your body, vary your training and improve your overall pace! Joining a club can help with this - for a great Bristol club join Westbury Harriers http://www.westburyharriers.co.uk/   or to find your local club visit:  http://www.uka.org.uk/

 * Most running injuries are caused through repititive use, (not sudden impact such as rugby)so it will have been caused over a number of weeks and possibly months. So the day you get the niggle is not the first day of its appearence - so make sure you do listen to your body to prevent the niggle becoming a limiting factor to your trianing and racing!

 * The more your run, the more Core sessions you need to do - the stronger your core muscles, the less likely you will be injured, the stronger your will run and you will be more efficient.  All too often athletes do less core when the trianing increases - however, it is vital that you do more Core sessions.  Core sessions should be varied and include lots different exercises using cables, medicine balls, bosu and swiss ball - working the front, side and back muscles -full training plans will be on line in the next month or so but do contact us for more information…

* Remember to use your arms - the make you run faster, stabilise your core and increase speed if you use them effficently and effectively. Contact us for more information, or video Blogs coming in the summer to show you!  X’cos can help with technique training -http://www.xco-trainer.de/en

 * Balance and stretching is essential!  Mak e sure as well as core work, you factor in quality stretch sessions working on all muscle areas, spending at least 15mins per sessions at least 3 times per week. I would highly recommend rolling the ITB area (band running from the hip to the knee) with a foam roller to prevent Runner’s Knee or Hip (http://www.physicalcompany.co.uk/products/product_detail.asp?productId=CCR4 ) and you spend time improving your propreception by balancing on a disc - this can also be used for core work! (http://www.physicalcompany.co.uk/products/product_detail.asp?productId=AADR )

 * Have regular quality sports massage sessions, if you stretch and do core sessions you will need one about every 2-4 weeks …. possibly more depending on your goals and biomechanics.  If you find a good sports therapist they will get used to how your muscles feel, pick up on injuries before they become a problem, reduce fatigue, speed up recovery time and enhance your training sessions (http://www.energisedperformance.com/sports-massage.php ) When Olympic athletes were asked what compliments and benefits their training, 97% responded with sports massage as number 1.

 * Get decent shoes! VITAL Make sure you go to a running shop that has specialists who can video you running, and know which shoes to recommend depending on if you are a neutral runner, pronate etc…! Shops such as Sweatshop (http://www.sweatshop.co.uk), Up and Running, Easy Runner and Moti - all have stores through the UK and offer this service.

* If you are having niggles, aches or pains book an appointment with a physiotherapist or oesteopath if more related to the back to sort any problems and give you specific exercises to help correct any problems before they become long term - if you are in Bristol try Jemma at The Physio Place http://www.thephysioplace.com/  and if you are in London try Mark at Physio 4Life http://www.physio4life.co.uk/

* Make sure you eat decent, good quality carbohydrates, proteins and essentials fats, plus have quality sleep - remember you recover and repair your muscles optimally at 10pm - 2am..!!  If your fuel tank is not full of the good stuff how can run effectively and efficiently - look after your body :-)  For brilliant recipes buy Kate’s fab book Go Faster Food - 5* from Amazon!  http://astore.amazon.co.uk/energisperfor-21/detail/0091929326 - for brilliant recovery and energy drinks, bars and gels visit TORQ products (or order discounted from Energised!)http://www.energisedperformance.com/blog/?p=225 and if you need more essential fats try Udos Oil - again 5* reviews:http://www.udoschoice.co.uk/ …and finally for achy joints try Glucosamine and Chrondriton - or Higher Natures Herbal Joint Supplement is amazing!

 * And finally ENJOY running, set some goals like Race for Life, 10km’s Half Marathons, Marathons and have FUN - the more your relax, breathe and listen to your body the most effective and fun your trianing will be!

For more top tips, biomechanic assessment, sports massage and training plans please contact us or comment below.  For feature articles and top tips for magazine editorial please call Kim on 07720 845849.

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!! 

Following the popular Last Man Standing, last night BBC 3 screened its first episode of the Last Women Standing, with Team EP Anna Campbell as one of the contestants.  Anna was born in Kenya and wakeboards professionally, kite surfs, drives power boats and will turn her hand to anything as long as it feeds the adrenaline junkie in her! So, make sure you tune in, Tuesday evenings @ 9pm, to support Anna, and her crazy challenges!

The first week included blood draining, wrestling with the best fighters in the Amazon and many other crazy activities…. next week they will be racing with 50kg logs on their backs (of course…!!). To watch clips and find out more click: http://www.bbc.co.uk/programmes/b00qr4sw

Anna and EP Head Coach, Kim worked together during the series using NLP & Sports Performance techniques, plus training plans using Kettlebells to enhance Anna’s mental stamina and performance as the tasks progressed.

Kim says, ” Anna was a pleasure to work with and as the series progresses you will see her mental strength develop and empower her in the challenges…. go Anna!”

For more information about NLP and Sports Performance, contact Kim please call 07720 845849.

About 6 years ago I decided that whilst I was helping people become fitter and more healthy, my clients could still be more confident in themselves, and their self talk (you know that little voice or monkey as one client said, that always says you cannot or you are not good enough) could be so much more positive and helpful. 

So I read an article about Neuro Linguistic Programming (NLP) and thought, that is the key to helping my clients move forwards and feel FAB inside and out….

I started my training with Pam Rigden (Fitness Unlimited) who is now based in Canada, so if you are out there make sure you go to her training courses…!

And if you are in the UK I can only recommend Emma James trianing, who I did my Master Hypnotherapy, Master NLP Practioner and Time Line Therapy training.  The skills I have gained since doing this training has enhanced me as a person, enhanced my professional skills and developed my business and life.

More importantly, it has enhanced what I can do for you - if you want to feel more confident and become lighter but never have quite succeeded, if you want to race faster, be stronger, more confident and enjoy competing, if you want to find direction in your life and allow yourself to be who you really can be, without limitations - NLP & hypnotherapy will help you get there, if you are ready to make a commitment to change.

NLP is a scientifically researched, proven way of allowing you to move forwards, and I promise it is not filled with fluffy, pink happiness (unless that is what you want)!  It is realistic, powerful effective processes that give you great results, and if you want, life enhancing changes.

My clients that have benefited include Premier/England Saxons Rugby Players, Professional Dancers and Stunt Women, GB Medalling Triathletes, Olympic 2012 start athletes, international equestrian riders plus Business managers, Mum’s, Dad’s and teenagers…. it doesn’t matter who you are, it is what you want from your life…? So book a 1;1 session with us, or book a training course/one day workshop with Emma.

Emma is one of the most knowledgable, inspiring, challenging and effective trainers I have ever met. She is dynamic, switched on, highly perceptive and gets the training done in a way that anyone will benefit from it. If you want to do the best NLP & Hypnotherapy training in the UK (& possibly the World - yes she is internationally recgonised and I am not on commission!!)  I can only recommend that you book her training courses by visit www.emmajamesnlp.co.uk 

If you would like 1;1, sports teams or business NLP coaching for performance and wellbeing please contact us or call Kim on 07720 845849.

What do our clients say this about having NLP & Hypnotherapy sessions with Energised .…:

“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

“Working with Kim has been one of the most rewarding and worthwhile experiences of my career. I have found Kim to be dedicated, professional and above all super friendly. Kim has provided me with the tools to become a more better and more consistent Rugby Player, after working with Kim I feel more confident, focussed and I’ve set myself new targets I previously felt were beyond me… You could say I feel Energised!!”

Dan Ward Smith – Premier League Rugby Player – WASPS & Bristol

“Words cannot express how much I value this change and how wonderful it is to feel so much better. Thank you Kim for all your generous support, knowledge and help - you are a wonderful and wise person.” 09 Coaching client. 

So, at Energised HQ we are definately here to support you to achieve your challenges.  Over the years we have supported many Energised clients to climb Kilimanjaro, Survival of the Fittest trek through the Borneo Jungle, climb up Machu Picchu in Peru, trek through live Volcanoes, race to the North Pole in the Artic, trek accross the Andes and so much more…. so firstly we would like to ask you - what is your challenge for the next year?  How can you help to make a difference to other people’s lives…. let us know by commenting and we will give you some free advice …

Later this year, in the UK several teams will be heading to Race the Sun on 4th September, and EP client Fran Burgess is looking for people who are keen and committed to join one of the teams.  To find out more visit: http://www.actionforcharity.co.uk/eventdetailsnew.asp/urlsearch/Race-the-Sun and if it looks like your thing, and you are up for the challenge post your comments with your details or contact us and we will link you up! Go for it….

And looking ahead to 2011 (yes but some things take planning!!) this is what clients are thinking of getting up to - perhaps you could join them…..

*  Great Wall of China Marathon http://www.great-wall-marathon.com/Default.aspx 

*  Cycle Yak Attack Nepal http://yak-attack.co.uk/content/blogcategory/22/31/

*  Marathon de Sables :http://www.saharamarathon.co.uk/register.html

Or perhaps you have found a different challenge you can share with us, or you are a charity with a challenge you would like us to support?

Remember you can sign up to for our Big Beasting this Sat in aid of Red Cross for Haiti, or in March for Sports Relief, plus Race for life in the Summer - make a difference, get fit and and have fun!

Our Energised Big Beastings have become a fun and popular event with everyone, and with this in mind we can now confirm forthcoming Big Beasting dates for you to book today and look forward to…!

For a pre-Valentines Day Big Beasting, come along on Saturday 6th  February from 8.20-10am to Blaise where the Energised Coaches will be supporting and motivating you whilst giving you a good fun workout!

Saturday 20th March at the same time we can be found on the Downs doing the Big Circuits for Sports Relief - part of the Energised Sport Relief Weekend (see website for details!).  Here we will be incorporating hills, sprints, boxing freestyle and core exercises - it will be a fun, challenging and rewarding session, so get your Sports Relief kit ready and join us for a worthwhile cause!

Friday 2nd April from 8.20-10am we will once again be at Blaise for a Good Friday Big Beasting….in preparation for your Easter Eggs!! This session will be the perfect way to help you look and feel more confident and happy over the Easter weekend!

So book your place on one/some/all of our Big Beastings by giving Kim a call on 07720 845849 - we look forward to welcoming you!