started with a warm up on the tread mill,,,1 km 8 minutes thats what you call a brisk pace!
plenty of stretching loosen up the muscles feeling ready for a nice hot shower for top half body work t/ro.all in all,,,feeling good and ready for some light excercise over the next weekend.

a few days have past since my last post,so here i go again,,,,,,,,,,,
walking seems to be suiting me a lot better these days are my joints ache at times especially my knees….maybe theres a supplement i can take for my joints?
possibly darren from rpm has some advice?darren,,talk to me!
anyway,still in the gym mormally 90 minute sessions working legs,abs,,,and other bits and bobs that havent been tweeked in a long long time…maybe even longer than that!
im off the adult beverage (just about) and eating well,again im reading darren blog which has some fantastic information on fitness,diet, which is the main factor for me,when to eat and what to eat ,,,,slowly increasing my speed over 1 km,basically easing myself if you like for a longer slower run,,,,,if that makes sense.my pt says im doing well,although i do PAY HIM!
HA
until next time the doris in phuket signing off,,ttfn peeps.

So after a couple of lazy weeks I was determined to make amends for my relative inertia and made a good start as reported last week with my 4km swim and then my bike/run combo.

Wednesday was a rest day as it always is and Thursday I hit the road and did an 11km run (maybe a touch further) in 70mins which wasn’t too bad but still considerably off my treadmill pace…..

Friday was supposed to be a swim day but that didn’t materialise and training had to wait until Saturday to resume – but resume it did.

I took the bike out and cycled 51km in 1hr 40mins despite not feeling my best and was content with that.

Sunday is my only day off and was spent relaxing at a friend’s house enjoying brunch with bubbles.

Monday was going to be another swim session but I was invited to the Ambassador’s Reception in Phuket which started at 6.30 and left no time for training after work.

Tuesday was another day for running and I posted a 62min 10km which is ok, but still a bit disappointing.

I’m going on holiday this week so training will take a bit of a back step but when I get back to work on the 11th it’ll be all systems go until the triathlon – including no booze in November – yep you heard me right the first time…..

EXERCISE

We all know we should Exercise. It has been shown to prevent and even reverse Heart Disease, Diabetes Type II, and even psychiatric illness such as Depression. 

However, the real reason WHY we should exercise is that it improves the QUALITY of our life.

When we are more active through exercise we are more socially interactive which has been shown to keep depression at a distance, we eat a healthier diet, and have better, more fulfilling relationships, we are more productive at work, at home and in our day to day chores.

Exercise can be as simple as going for a walk, a swim, a bike ride, a run. It can be surfing with friends, an exercise class at your local gym, or even an exercise DVD in your living room.

TRAINING

When you create a goal in relation to your exercise….you turn Exercise into Training, and THAT becomes a Powerful tool, that drives you to train (or exercise) every day. It gives you Purpose!

“…Nothing happens unless first a dream”

A goal is a dream with a deadline.

Your Goal could be:

-          To go from walking around the block to as far as 5 or even 10km

-          To swim the length of a pool freestyle, or even build up to 10, 20 or even 30 laps continuously

-          It might be to ride 10km, 100km, 100miles or to ride around the whole of Phuket island.

-          Or It might be to be able to stand out of your chair at work or home without using your arms for support, or to climb a set of stairs without being out of breathe.

-          It might even be to lose 10kgs by Christmas

-          Have you ever wanted to enter a Fun Run or even to run a Marathon

 Whatever your goal is…..we can now CREATE A PLAN so that YOU CAN ACHIEVE IT!

 Lets choose a healthy GOAL to start with – “To lose 10kgs by Christmas”

Now lets see what we need to do to achieve it?

DIET

-          Create a low fat, high fibre, moderate carbohydrate and moderate protein diet.

-          With plenty of fresh vegetables, fish, legumes, wholegrain breads and cereals like oatmeal, fresh fruits and plenty of water!

-           Try to limit Fats in your diet as it takes twice as much Oxygen to burn a gram of Fat as it does to burn a Gram of Carbohydrate or Protein, with Fat having approx. 9 Calories per Gram while Carbohydrate and Protein having only 4 Calories. Achohol meanwhile has 7 Calories per gram, so please limit your intake.

 - Protein also uses upto 8grams of water to break down a single gram of protein, while Carbohydrate actually stores 3grams of water for every gram of carbohydrate stored. So as you increase your lean protein intake, make sure you are also increasing your water intake. This is also the number one reason, we actually increase our body weight on the scales after a meal with a high proportion of Carbohydrates and yet we may not have actually increase our fat stores, just out water weight!

EXERCISE

-          Create  a walking plan before breakfast each day. Walking at 8km per hour (which is very brisk) also burns the same amount of fat per minute as jogging at the same pace and it places less stress on the knee and hip joints, so walking is good for those with joint problems and with osteoporosis.

-          Start with walking 10minutes out from home, then turn and walk 10min back. Even better if you can make it back in 9minutes.

-          Walk 6 days a week and give yourself one day off.

-          Add 5 minutes each week, until you are walking 60minutes per day!

-          Once you can walk 60min per day, increase your 6^th day to be a longer walk of 90min

Once you have your diet and exercise in place, your goal will be a foregone conclusion and you will be forced to set a new goal! Perhaps it might be to take this new slimmer you and enter into a fun run of 5 or 10km.

If you are at that stage already….its very easy to achieve. Just take the above plan and tweak it a little.

….but we will talk about that next week!

Look forward to seeing you out walking!

Health Fitness Wellness….Its a Lifestyle!

Darren Hancock

friday turned up to the gym around 08.30 hrs.tred mill for 30 mins to warm up before trainer came to kill me,,in a word!
1 hour with the trainer weights top half of body,then leg work squats etc,,,painful.!finished at 10 oclock,fruit n fibre for breakfast,,,
saturday went like this;my body especially arms were hurting so much i just went for a swim,sauna and steam room,,,that was saturdays excercise,just too sore.probably overdone it in my first week of training,,,,,,

sunday;
was worse than the day before!could hardly move,,,real sore,,,so thought id just go for a nice walk.the nice wlk turned into about 8/10 miles!!no suncream!bad idea,will know next time,,what a wally!

monday today;27/09/2010
07;45 rise, straight to the shower and out the door,had to push myself,,not in the gym,but to get out of bed!finally made it to the gym only 3 kms on th running machine 22 mins,,never ran all the way half power walk and run,trying shorter disatnces at a faster pace .some light weights ,squats,bechpress,forearm work…phew,,thats mw until nxt time,,oh had a homemade energy bar and a coffee after work,it was a meal on its own!talk soon.

DJ Doris has a new bike?