Fitness Thursday #5 Yoga

Ahh, a week off training (if you discount the 5k run two days ago) but still ahh for no sprint sessions and no puled muscles. However, I do a few Yoga poses before I go to bed just to make sure I don't lose form and so I work off those last few chocolates I just ate (and to increase my flexibility which is definitely my weak point, I blame it on short-muscled sprinters, I'm jealous of all you long-muscled dancers)

I used to practise Yoga quite a lot when I was in secondary school but didn't have time for it through sixth form but I still used some of the poses after I went to the gym to relax, stretch and de stress my muscles. Here are a few of my favourite stretches and some poses which target deeper muscles. All of these have come from FIT SUGAR YOGA which is full of poses, routines and targeted Yoga practise so check that out too!

 Downward facing dog: Ahh the classic Yoga pose to stretch out your tired legs and back and arms etc etc try to touch your heels to the floor, if this is too hard place your elbows and forearms on the floor for a modified version. Hold this pose for as long as you need, and breatheeee. 

Eagle: this Yoga pose is really good for thigh strength, the photo isn't very clear so I'll fully explain this one. Stand on your left leg and wrap your right leg over your left thigh and bring your toes to the inside of your left legs' calf. Squat down and find your balance. Wrap your arms over each other (right over left to start with) and bring hands together. Balance and hold

Camel: Please be careful with this one, especially if you have back problems, however it is much easier than it looks (begin and end with child's pose (below) to stretch your back).

Kneel on the floor and bend back and grab your right heel with your right hand, stretch your left hand up/back/sideways, which ever is comfortable, come back up and switch sides, when you are ready, place both hands on the respective heels and hold and breathe 

Upward facing dog: lie on the floor, as if about to do a plank, then inhale and push up with your hands using strong arms and lift your legs off the floor, balancing on the top of your feet, round your back and look up, neck back, hold for several breaths 

Butterfly: my favourite post-run stretch to de-stress groin and inner thighs (and back!), bring feet together, as close to you as you can, lean forward and push elbows into thighs to push them closer to the floor 

Wide legged forward bend C: I don't know where the C comes from, some Yoga guru I suspect, this is a really relaxing pose to work the legs and shoulders. Stand with legs wide and bring hands together behind your back. Keeping legs straight (don't bend your knees) bend at the hip and fall as low as you can go

Child's pose: Ok, maybe this is my favourite (I always remember a Yoga instructor telling the class to complete a Warrior sequence and end like this, I just went straight to this saying I was over stretched and needed to just lie there, like a child ahh). Sit on your feet, with knees apart, bend at your hips and stretch hands forwards as far as they will go and hold for hmm about 20 minutes ish




I do all of these Yoga poses before I go to bed, or at least the latter two to relax, never go straight into Yoga, make sure your breathing is correct and don't over stretch as this can cause injury. 

I also came across this video on Popsugar a few days ago and it is a 10 minute Yoga sequence by JENNIFER ANNISTON'S YOGA INSTRUCTOR (I know) its called the "Get Happy and Toned" Yoga sequence, watch it and go with it and you will know what I mean when during the sequence I ended up high fiving myself. But this is a really warm, happy, heart-opening Yoga sequence that will de-stress you in 10 minutes!

Enjoy and relax
RHS x

Cara Delevigne "IV Drippin"

The picture that put people off getting "hooked"

There is a latest "craze" in the celeb world - that is to attach yourself to an IV (Intravenous - "within vein") after an extreme night out. 

Rihanna's "IV Drippin"

According to celeb world, Rihanna was the first to introduce this back in 2012 when she tweeted that she was using an IV drip to hydrate herself quickly after a night out. Apparently she was rushed to hospital where they attached her to a drip, although that night she had been out partying hard at a gig and then at a strip club and taking drugs. 

Last summer there was a frenzy of paying nearly $1000 for a drip containing a cocktail of vitamins being pumped directly into the veins of celebs and athletes alike. what is wrong with just taking four Berocca? 

So anyway, five days ago Cara Delevigne put quite a scary looking photo on Instagram showing that she was hooked up to an IV, that definitely is not for the eyes of some Instagram viewers, I know I couldn't look at it for long. She jumped to twitter to explain that she was just having vitamins pumped into her as she was feeling like she had a "cold" - sounds like a very normal way to deal with a cold. Celebs are getting a lot of bad publicity for this kind of treatment, especially if they use it as a way to deal with hangovers. Something just doesn't seem right about it, or safe. It wastes the hospitals time as well. 

After taking someone to hospital because they were so drunk and seeing them having to be hooked to a drip so they could be hydrated quickly was a horrible site and I can imagine not one he enjoyed either (even though he was out of it). But he won't be and I won't be ever getting to that stage after witnessing that. 

Any thoughts on this extreme way of rehydrating? 

Coconut water? 

Stay safe 

RHS x

Fitness Thursday #3 How to run

I can imagine you are thinking one of serval things: 

1. There has been more than one Fitness Thursdays?! - yes my lambs, check my archive from August

2. I know how to run 

3. Of course Ruth is going to tell me about running... 

4. I don't want to run, I thought this post was going to have pictures of cake instead... wrong. 

So here we are, 9 days into the new year and I have only been on three runs, which is quite startling for a gazelle like myself. As I put on the running gear to head out into Antarctica to run this afternoon I realised there is far more to running than one step in front of the other with a slight moment when the soles of your trainers are not in contact with the ground and this occurs at a fast pace, no, there is so much more to it. 

Firstly you have the gear (but no idea?) running kit is expensive, but don't complain because it is the only sport where you don't require equipment (like a racket or a ball) to assist you - its all you baby! If you want kit that lasts, invest and it will last years. I received my mums gym wear a few months ago - which is still going strong! - if you're into 80's Reebok shorts that sit 10 inches above your tummy button and crop tops in the gym. If you have a pair of decent trainers (not moth eaten or 7 years old), shorts (although you might catch flu in this weather!) and a top you're good to go - oh and perhaps a hill or a long stretch of road! 

Secondly there is the music - you cannot run without music, well you can but it is so un motivating and also running to a beat makes you run so much faster - I have a fast and a slow playlist, with different bpms depending on how hard I want to work. If you're going for a long run (5k+) try slower music than if you're bossing out a 6 minute mile. 

Thirdly it is the motivation - I know sometimes I'd rather sit and eat cake whilst watching Come Dine With Me on 4seven than brave gail force winds but it is very worth it. The cold makes you're muscles tense more which tones them and as I found out today it makes you run so much faster! Get an app that speaks to you whilst you run - I use RunKeeper which seems to be the most popular one as it tells you every 5 minutes how far you have ran and at what pace (minutes/mile). The app also allows you to set music and chose a workout. I.e. if you want to set a new pace PB then the app will tell you how far off you are (sometimes slightly de-motivating). If you need more motivation, go to ELLE Running Club where they post lots of motivation for real runners! (not those skinny, photoshopped ones you find on Pinterest).

Fourthly food! - I don't follow a strict diet at all and if you want to lose weight then I guess you could but this post is about running not dieting. I eat a lot of carbs, in fact it is all I have eaten so far today (porridge and a bagel) and I've lost two pounds over Christmas so eat carbs! (and cake!). I usually try not to eat up to two hours before I go for a run (depends what you're eating and how big), after I've had breakfast (of porridge and a banana, not a full english!) I wait about an hour and then begin to get ready. 

Find a friend! - personally, I find I run a lot easier and more comfortably on my own (especially if I'm just running a fast mile or an actual training session) however I do enjoy a group run (for a 5k etc), so find a friend if you want to start running, someone who is the same ability as you will want to achieve the same goals, someone with a higher ability will be able to motivate you. 

Stretch! - this was my biggest downfall a few years ago I never used to stretch and the next day (next 3 days) I'd be in agony (and injured for a month)/ I'll put my favourite post-run stretches on another post. 

Lastly, enjoy running! It burns more calories per hour than swimming (a 14 minute run burnt 164 calories for me earlier, however I do have the advantage of two hills in that time!) and it tones your abs like nobody's business, also people look at you when you're out for a run like you're a crazy lady (or man) because you're in lycra in -5 degrees whilst they get fat in a hat and wooly coat. Don't leave it till May when you suddenly decide you need to get fit for summer so start running now because it isn't a one-week miracle worker! It helps to relieves stress (and keep your heart health top notch) ! Asses your workout afterwards, it is great to to see how many calories you've burnt and how fast you went - trying to beat those PB's is so motivating!

Try this (edit according to your level of fitness - this is for a beginner) 

Month one: 

Once a week go for a 10-15 minute run at a slow pace (maybe a 10k pace - do not think Mo Farah! - a 10k pace is one that you could maintain for 10,000m (50-70 minutes) 

Month two:

Go for a run twice a week (15-20 minutes) at an 5k pace - a pace that you could keep up for 30 minutes. 

Month three:

go crazy and got for as many runs as you can in a week - vary it so you don't get bored! 

Am I mad? 

Nah, I just love to run. 

Plain and simply - one foot in front of the other fast, even jog, bound! select music that suits how fast you want to run and don't eat an hour before you run to avoid any niggling stitches (which you can't get rid of unless you stop AND WE CAN'T STOP, WE WON'T STOP! - thanks Miley), get some decent trainers or look forward to shin splints, pulled muscles and a torn achilles and finally enjoy it! God gave you legs so use them!

Run forest run (Quote from my father... and Forrest Gump) 

RHS x 

Lean, green, fighting machine - drink me.

Smoothie Recipe

Don't be put off by its Green-ness. Its a bit fluorescent 

This smoothie, is amazing, looks amazing, tastes amazing and you can feel your body saying thank you seconds after you've tried it. 

Its a very easy way to get through those gigantic bags of spinach which supermarkets insist on selling you 

I PROMISE YOU CANNOT TATSE THE SPINACH

Blend:

1 medium apple (granny smiths is best! - she's my grandma - fact)

1 large banana (the main taste)

a very large handful of spinach (always wash!)

I also added a tiny amount of sugar free cranberry juice and several ice cubes to chill it out and make it more liquidated! 

THE RESULT:

YUM I HEAR YOU CRY! 

The benefits of spinach

If you don't know - its a super food. Its a super food. 

Its packed with Vitamin K - this is so good for you and a handful of spinach is about 1000% of your daily recommended intake 

• it is amazing to keep your blood healthy
• stops calcium hardening soft tissues and arteries (very important if you're one of those trying to avoid cononary heart disease) 
• protects nerves and cells from damage - great brain food!
• prevents bones from weakening

Bananas

Where do I begin with bananas? - if it was up to me you'd have one after every workout 

They are SO SO important to build up your potassium levels - due to them being VERY high in Potassium they are a recognised food to lower blood pressure and prevent heart attack and stroke. 

• Bananas stop you having cramps
• High in natural sugars to stop cravings 
• Prevent against kidney cancer!
• Help smokers quit by reducing cravings 
• THE LIST IS MASSIVE 

And ofcourse - an apple a day keeps the Dr away - apples are high in Pectin which keeps you fuller for longer. 

I'm officially bouncing around after having this smoothie!

Bounce with me?

RHS x

5:2

5:2? 

5:2? 

5 cookies for every 2 doughnuts?

Butternut squash risotto = 240 calories! 

5 pairs of shoes for every 2 new dresses?
5 nights out for every 2 nights staying in and drinking anyway?

er, not quite, its the 5:2 diet! yes, diet. (when friends read this I will probably get told off - sorry!)

Its this new craze thats everywhere! (apparently) and basically you starve yourself for 2 days of only 500 calories (ahh, 5:2 I hear you say)

Created by Dr. Micheal Mosely (of course, a man - http://thefastdiet.co.uk) the idea is that fasting helps you burn more fat by giving your body time to get rid of the rubbish it doesn't need. yeah. whatever. 

Now, for a runner this sounded a bit mental, seeing as when I train (good joke, Ruth), when I attempt to train (by looking like I know what I'm doing in the gym) I consume around 2300 calories a day. 

So, like the mad head I am, I gave it ago. Well. I have never felt so sh1t, if you will excuse my terrible Russian. 

I decided to do 1 day a week (5:1, far more sensible). I was working the night before and finished work at 3am, and from 12am I made sure I stopped eating, so I went to bed without my usual 2 biscuits after work and woke up at 11am. 

I had porridge with soya milk for breakfast = 144 calories, ok. 

I didn't have lunch, as I was up so late. I was at work at 6pm that evening so I thought between 11am and 6pm I could easily only have 500 calories, 



Around 4pm I had chicken satay skewers with spinach = 290 calories
  (recipe: http://www.mirror.co.uk/lifestyle/dieting/recipes/52-bikini-panic-diet-recipes-1967236)

Then I had an Activia yogurt = 68 calories 

Total = 502, oops. 

As you can see, its hard! 

So I got to work and by 10pm I felt like a hairy Neanderthal, who had woken up with severe period pain - nice. I felt awful and got home at 12:30am and weighed myself. 

My friend, tucking into a late night takeaway! -
why not!

I HAD LOST A POUND. not joking, I wouldn't lie to you. 

the idea is that you eat 500 calories for 2 days a week and "normally" for the remaining 5 (i.e. 2000 calories a day) and that you workout for 30 minutes for 3 of the 5 days. 

Its worth it, apparently you lose up to 2lbs a week in the first week then a lb a week after that.

Is starving ourselves the way forward to looking good or losing weight? 
That sounds like a bad case of "Im Dior, I need size -6 models not 0, Chanel has them!" 

know what I mean?

stay healthy and happy!

RHS x