The Big Circuits are a fun and popular event in the Energised calendar, so come along and take part in the next session on Saturday 3rd July from 9-10.30am on the Bristol Downs in aid of Afghan Heroes!
Afghan Heroes (www.afghanheroes.org.uk) is a charity set up by the mother of a soldier who died in an explosion in Afghanistan and is dedicated to the welfare of those directly involved in the conflict, with the aim of helping service personnel directly on the front line, the families of those who have fallen and the returning service personnel who have witnessed the horrific losses of their fellow comrades.
The Energised Coaches (plus a couple of guest Marines!) will be on hand to make the session challenging, rewarding and fun, supporting and motivating you through a session that will incorporate hills, sprints, freestyle boxing and core exercises. All levels of fitness welcomed - men and women!
So join us for this fantastic and worthwhile cause - to reserve your place or for more information, please call Kim on 07720 845 849.
(We ask for a minimum donation of £10 to Afghan Heroes - plus £8 for a t-shirt if ordered two weeks before. Please visit: www.bmycharity.com/V2/energisedbigafghancircuit to make this donation, and contact us for your t-shirts! THANK YOU!)
We are excited to announce that over the coming days we will be moving into the new Energised HQ, and will be open for business from there on Monday 14th June! As always our priority is to provide you, our Clients, with the best service possible as we work with you to develop your potential, achieve your goals and enhance your performance as an individual!
Our new premises are at 12 Harbury Road, Henleaze, Bristol, BS9 4PL.
For directions, please visit - http://maps.google.co.uk/maps?q=harbury+road+bristol&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&hq=&hnear=Harbury+Rd,+Bristol,+Avon+BS9&gl=uk&ei=2nsPTKvFKduQ4gb_teC_DA&sa=X&oi=geocode_result&ct=title&resnum=1&ved=0CBUQ8gEwAA
We look forward to welcoming you to our new home! Our telephone number (07720 845849) and e-mail address (kim@energisedperformacne.com) remain the same but there may be interruptions to our e-mail service during the move, so please call over the coming days instead of e-mail - thank you!
We also look forward to hearing what you think about our fantastic new website which is coming soon, and which has been developed with your feedback in mind, now including an online booking facility for all courses and events! Let us know what you think - we are sure you will like it!
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
We at Energised are delighted to have supported the Race for Life, as well as those who wish to take part, for many years…and this year is no different! Team Energised will be at the 5k race on Saturday 12th June in Bristol, as well as the 10k race on Saturday 3rd July in Cheltenham, so why not join us, challenge yourself and raise some valuable money for a very worthy cause at the same time?!
And it’s not too late if you haven’t entered the race yet, as places are still available for these and many other places across the UK at www.raceforlife.org. And if you would like a pink Team Energised t-shirt to run in, or simply to have as a momento of your achievement, then let us know!
If you would like some support in preparing for race day, why not join our popular Race for Life Training, which takes place every Tuesday until 8th June, on the Downs at 5.40pm for 45 minutes. Suitable of all, this will help give you the confidence to complete the race, whether by walking, jogging, running or a little of each! And of course we will also be there to support you on race day!
To find out more about the race, our training or to order a pink Energised t-shirt, please call Kim on 07720 845 849 - thank you!
In the past week the Summer courses have got off to a great Energised start - with a fantastic Big Saturday Bootcamp kicking things off last weekend, plus the Ladies Race for Life Training, Evening and Early Morning Bootcamps starting this week! Thank you everyone for coming along, working hard and making these sessions such great fun….and of course a special thank you to Debbie for coming along to the Big Saturday Bootcamp on her birthday! Happy Birthday Debbie!
With last weekends Big Saturday Bootcamp fully booked, all of our summer course are filling up fast - so book today to avoid missing out as we have limited spaces for maximum attention! AND WHY NOT SAVE MONEY….introduce a friend who books & get £5 off your course, book in advance & save another £5, and we’ll give you a further £5 off if you book two or more courses….!
Ladies Race for Life Training runs until Tuesday 8 June from 5.40-6.25pm on the Downs, and Ladies Bikini Blitz Bootcamp follows this and will run from Tuesday 15 June-20 July, same time, same place!
Summer Evening and Early Morning Bootcamps have returned to help with fat burn, strength, toning and posture. Tuesday 18 May-20 July on the Downs at 6.30-7.30pm, and in the morning from Thursday 20 May-22 July from 6.30-7.15am. We also now have Daytime Bootcamp which will be from Tuesday 15 June-20 July on the Downs from 9.45-10.45am.
Or, perhaps you would like to do something a little different and join the Summer Flexi Bar course - as featured in the likes of Grazia and The Daily Mail, this fantastic fitness tool can help you become lighter and leaner this summer! This fabulous course will start Wednesday 26 May for 8 weeks at David Lloyd Westbury from 7.30-8.30pm.
In addition, we have Small Group Training Sessions - Kettlebells & Strength and Speed & Power, commencing on Monday 31st May, for up to 4 people per session, allowing us to give you maximum attention and support - like a 1:1 session at a much better price!
More Big Saturday Bootcamps are happening on 17th July and 7th August from 8.30-10am, plus Big Citrcuits in Aid of Afghan Heroes on 3rd July, plus if you want to gain the edge in your sport come along to our Mental StrengthWorkshop on Monday 28th June from 7-9pm, and for those wanting to give a triathlon a go this summer, our Try a Tri Workshop is on Saturday 3rd July from 1-4pm.
To book your place, find out more or register your interest in any of our courses, please call Kim on 07720 845 849, or visit Courses & Events. We look forward to seeing you soon!
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!
Kim and the Team are heading for the hills again this May - to the Tuscan hills for the fifth consecutive Italian Fitness Camp!
Once again the team are returning to the beautiful Il Borghino (www.borghino.com) for a week for fitness, toning, challenges, NLP, 1:1 treatments, trips to Florence and Lucca, good food, great company, fun, relaxation and laughter! We will be running, walking, working on core, strength and posture, whilst taking advantage of the surrounding hills and the wonderful location we are in - Il Borghino is the ideal location for this amazing week as it is set in the beautiful hills, has a swimming pool, studio and Turkish bath, as well as wonderful accommodation and amazing views….making it easy for everyone to come home at the end of the week feeling energised and inspired!
The team will be in Italy from 1-10 May, with no e-mail access and limited mobile reception. For urgent enquiries during this time, please call or text Kim on 07720 845 849 and she will respond as quickly as possible. Alternatively you can e-mail her, and she will respond on 10th May. Thank you!
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 ….:-) 
