2000 Burpees 24 Hours
Want to join me in supporting a good cause? I'm taking on the 2000 Burpees in April Challenge to raise money for Bone Cancer Research Trust and your contribution will make an impact, whether you donate £5 or £500. Every little bit helps. Thank you for your support. I've included information about Bone Cancer Research Trust below.
Every 10 minutes somewhere another child, teenager or adult is diagnosed with this brutal disease and they face a 5-year chance of survival at little over 50%. This drops even further if the disease is discovered late and has already progressed.
The Bone Cancer Research Trust is the only charity dedicated to this disease, it is a small but national charity based in Leeds, UK. They fund ground-breaking research, life-saving awareness initiatives and provide dedicated and trustworthy information and support to patients and all their loved ones... All without any government funding. They rely 100% on people like you supporting their work through donations.
Their work has never been so crucial and vital, in 2019 the major UK cancer research charities reduced their bone cancer research investment again by a massive 17% to a mere £198,575 – the lowest figure since 2002. Collectively the major cancer research charities spent over £700million on research last year, yet despite having some of the most brutal treatment regimes and poorest of outcomes, just 0.028% was spent on bone cancer – not even close to 1%!
Last year alone, with the support of people like you, the Bone Cancer Research Trust were able to commit an incredible £807,824 to pioneering and life-saving research. That’s over four times what all the major UK cancer research charities spent collectively.
Please support me and their work today. Thank you! 🧡
Facebook pays all the processing fees for you, so 100% of your donation goes directly to the charity.
Head on over to donate:
https://www.facebook.com/donate/722377141809556/
12 Miles In 2 Hours
So just under 2 months to go to the Suffolk trail Running festival and training is thoroughly underway. Today is Good Friday and Good it is indeed. Beautiful weather, happy vibes and a great run.
12 miles today in beautiful weather. Down the prom, round the parks, through the town, we saw it all. Felixstowe in spring has to be one of the most beautiful places to be. Cherry blossoms falling in the breeze, boats sailing the sea, children building sand castles and dogs chasing endless tennis balls. I couldn't ask for a more picturesque jog.
2 hours to complete 12 miles, which is a good time. To complete a full 12 hours, I don't want to be pushing too fast or too hard, this is most definitely not a sprint!
I have created an Event on my Facebook page, so please take a look at FB - RTHealthAndFitnessCoach to see what is going on.
If you would like to come to join in the fun, then camping passes are only £10 for 4 people and you get to "get involved" without the slog!
Visit https://www.suffolktrailfestival.co.uk/ for details.
Last but not least, I am of course running in aid of British Heart Foundation. Heart disease is responsible for 40% of all deaths in the UK and the precursors to it start at the age of 3 years old. I want to help fund a healthier heart future.
If you would like to donate to my cause then please click on my Paypal donation page below, or visit my Facebook page to donate to the cause.
Even a message of good luck helps, so any positive thoughts you can send are also very welcome.
12 Hour Endurance Race In Aid Of British Heart Foundation
I am running a 12 hour endurance race as part of the Suffolk Trail Fest on Saturday 15th - Sunday 16th June. I will be starting my run at Midnight, going non-stop for 12 hours until noon on the Sunday.
Obviously, my friends and family will be there enjoying the campsite, street food, drink stalls and live music...cheering me on in spirit whilst they keep theirs up with copious amounts of food and beer.
I am running in aid of British Heart Foundation. Heart disease is the no. 1 cause of death in the UK and USA, with over 40% of all deaths resulting from a dodgy ticker. As you know I have two small boys, Charlie and George, and guess what...the precursors of heart disease start infecting the arteries from the age of 3! Yes 3 years old! I want my boys to have a healthy future and I want the same for every other man, woman and child out there.
I will keep you updated with weekly posts about my training and photo updates.
Please support the cause by donating now on my website Event Page and help me stop heartbreak forever!
Eating For Your Body Type
The most important factor about any body-type is how you learn to work out and maintain it. There is no one perfect way, just as there is no perfect diet for everyone. Body-types are based on genetics, gender, age and location. This article will help you understand which type of body is best for your fitness goals.
What is an ectomorph body?
An ectomorph is a body type that lacks muscle mass. Ectomorphs can be lean and wiry or have little to none of it. They tend to have a higher metabolism, meaning they burn calories faster than other body types.
Ectomorphs are generally smaller than mesomorphs and endomorphs, with less fat on their bodies. They have small bones, which can make them appear frail and weak, but they usually have very high muscle-to-fat ratios, making them extremely athletic and strong.
What is a mesomorph body?
A mesomorph is a muscular and athletic build that has the ability to build muscle mass without having to work hard. The term "mesomorph" comes from the Greek word meaning "middle," which refers to people who have a balanced physique between lean and fat.
What is an endomorph body?
An endomorph body is one that is prone to fat accumulation. Endomorphs tend to have more body fat than ectomorphs, mesomorphs andectomorphs. They have a larger percentage of muscle mass than in the other body types.
An endomorph's body type can be defined as having a lot of fat but also having a large amount of muscle tissue. Bodybuilders are endomorphs as well as athletes who compete in endurance sports like marathon running or cycling. This type of body is not only ideal for athletic endeavors, but also for those who enjoy eating high-calorie foods because it helps them achieve their ideal weight quickly and easily.
Ectomorph Diet
If you have an ectomorphic body type, you may find yourself craving carbohydrates and protein-rich foods more than the average person. If this is the case for you, then it's important to eat a balanced diet that includes both healthy fats and carbohydrates.
Ectomorphs should also avoid eating foods high in saturated fat or trans fats. These types of foods can contribute to excess storage of body fat around the hips, thighs and buttocks area (known as "belly fat").
Ectomorphs should avoid high-fat foods like cream cheese, butter and mayonnaise because these contain too much fat for them to absorb properly. High-protein foods like chicken breasts or salmon should be eaten instead, as well as vegetables like broccoli or spinach with no added butter dressing or oil dressing.
Endomorph Diet
Aerobic exercise is best for weight loss, but an endomorph body type needs to be careful not to overdo it. If you're trying to lose weight and build muscle at the same time, make sure your cardio session is 60-90 minutes long, as this will give your muscles enough time to recover between sets.
If you have a hard time getting motivated to exercise, try incorporating some form of resistance training into your routine. This can be as simple as using free weights or as challenging as working out in the gym with high-intensity interval training (HIIT).
Endomorphs should also eat plenty of protein-rich foods such as meat and fish, eggs and dairy products throughout the day. They may also need extra calcium if they have low bone density or osteoporosis tendencies.
Mesomorph Diet
The best exercise for mesomorphs is cardio and strength training. Cardio exercise helps burn fat and keep your metabolism high. Strength training builds muscle, which makes you look better, feel better and increase your endurance so you can do more cardio.
Mesomorphs should eat plenty of protein-rich foods like lean meats and fish, eggs, nuts and seeds. Mesomorphs also need more vegetables than most people, because they tend to be more active than other body types.
Knowing what your body-type is can help you decide on the best diet for your fitness goals. While we can't promise that getting fit and healthy is easy, it's possible. The key to getting started is knowing what your body type is (and your goals). That kind of starting point has never been easier to come by than it is now, with the rise of online fitness communities and resources. In short, there's nothing stopping you from living a healthier life now—and if you're anything like us, once you've started, you'll wonder why you waited so long!
TOP TIPS TO MAINTAIN AN ACTIVE LIFESTYLE
You've heard about the benefits of living an active life but do you really know how to do it? Whether you're sitting at home doing the ice cream cone crawl or getting out for a run, maintaining an active lifestyle can seem like a big commitment. But with some planning and consistency, it's a lot easier than you might think.
If you're looking to maintain an active lifestyle, here are some tips:
1. Stick to a routine.
When it comes to maintaining a healthy lifestyle, there's no one-size-fits-all solution. But following a routine can help you stay on track and motivated.
A routine is important for two main reasons. First, it allows us to organise our time and make sure that we are spending our time in the most productive way possible. Second, it can help us to develop some habits that we can rely on and stick to.
When we have a routine, it becomes easier to stick to the goals that we have set for ourselves. This is because we know what to expect, and we have a plan for how to achieve our goals. If we don’t have a routine, it can be difficult to know what to do next. We may feel like we are spinning our wheels and not making any progress. This can be frustrating and lead to feeling discouraged.
I've found that sticking to a routine is the key to staying motivated and on track. When I know what my schedule looks like, it's easier for me to stay focused and avoid temptation.
I usually exercise first thing in the morning and again at night. I also make sure to take regular breaks and rest during the day. This helps me stay motivated and avoid feeling overwhelmed.
Sticking to a routine can be tough, but it's worth it when you see the progress you make. If you find that you're struggling to stick to your routine, don't be discouraged. There are many different ways to maintain a healthy lifestyle and find what works best for you. Just keep trying and you'll be on your way to a healthier you in no time.
2. Find a sport you enjoy.
Not all activities need to be athletic in order to be productive and fun. Find something you can get into that will challenge you and give you a sense of accomplishment.
Do you have a sport you enjoy? Maybe you’re a great hockey player or a talented runner. Whatever your sport of choice, there are many reasons to enjoy it. Physical activity can be a great way to get your heart rate up, release endorphins, and build muscle. It can also be a fun way to socialize with friends or a way to challenge yourself.
While there are plenty of sports out there to enjoy, make sure to find the one that’s right for you. If you’re new to a sport, be sure to watch some instructional videos online, or find a coach who can teach you the basics. And if you’re already an experienced athlete, don’t forget to share your favourite sport with your friends!
3. Make healthy eating a priority.
Eating healthy foods is not only good for your body, but it can also help you maintain your energy levels throughout the day and help you stay healthy overall.
When you eat healthy foods, your body gets the nutrients it needs to function properly. This can help you stay alert and focused throughout the day, which is important when you have a busy schedule.
When you make healthy eating a priority, you can ensure that you are getting the proteins, carbohydrates, and vitamins that your body needs to stay healthy. There are many different types of healthy foods out there, so it is important to find something that you enjoy and that will fit into your lifestyle.
Some of the best healthy foods to eat include fruits and vegetables, whole grains, and lean protein sources. When you make these foods a part of your diet, you will be able to feel happier and more energetic.
4. Take breaks.
If you find yourself getting tired or overwhelmed, take a break. Maybe take a walk around the block, or take a nap. Giving your body and mind a break will help you stay refreshed and energized for the next round of activity.
It’s no secret that taking regular breaks is important for both your physical and mental health. While it might seem like a waste of time to take a break when you’re busy, taking a break can actually help you to work smarter and not harder.
Here are four ways taking a break can help you:
a. It relieves stress.
When you’re stressed, it’s hard to focus and think clearly. Taking a break can help you to relax and clear your head, which will allow you to be more productive when you return to work.
b. It improves your mood.
When you take a break, you’re more likely to feel elated and happy. Taking time for yourself every once in a while can help to boost your mood and improve your overall outlook on life.
c. It helps you to concentrate.
When you’re working on a task that’s difficult or requires a lot of concentration, taking a break can help you to refocus and stay on task.
d. It reduces your vulnerability to burnout.
If you’re constantly working long hours without any breaks, you’re more likely to experience burnout. Taking regular breaks can help to prevent this from happening and allow you to stay productive over a longer period of time.
Sticking to a routine can be a helpful way to stay on track and maintain a healthy lifestyle. A routine helps us to organise our time and make sure that we are spending our time in the most productive way possible. Additionally, it can help us to develop some habits that we can rely on and stick to. If we don't have a routine, it can be difficult to know what to do next. However, sticking to a routine can be a helpful way to stay motivated and on track.
