Managing your fitness & the rest of your life,

Hi guys,

First of all I'm so sorry I haven't blogged in such a long time.

I have to confess I have been very busy, and been neglecting my fitness.

I am just getting back on track and I want to advise you all how you can manage your work, social life, family, your dog, your fitness and your diet. I have recently started a Monday to Friday placement and I have been finding it terribly hard to find time to go running, get my conditioning done or prepare meals. 

Plan

Plan what your eating for your dinner and evening meal each night so you have all the ingredients in.

Prepare

Prepare your lunch the night before you go to bed, and even chop up your fruit salad for breakfast if your feeling really organised.

Schedule 

Make time for your exercise, whether you need to get up an hour earlier so you can spend the evening with your friends, or you go running at 9pm at night. Make sure you know what your doing well in advance and plan around it.

Top tips: 

1) Always carry water with you at work, or out and about stay well hydrated especially on the days you know your doing exercise.

2) Always carry healthy snacks with you in case your running late, or feel you need to eat an hour before you finish work so your ready to work out as soon as you get home.

3) Always get a good nights sleep, a full 8 hours if possible!

It's hard to manage a busy life style, I often incorporate my workouts with getting the dog out for a run. Or if I'm watching my favourite TV show, I do my conditioning at the same time. I definitely got out of my routine a couple of months ago, life just happened. But I can 100% promise you I feel a million times better now I'm making the time for my exercise and diet. Eventually it becomes your way of life and a force of habit, it feels natural and great! 

A healthy body is a healthy mind. 

Lent, what have you given up?

This year for lent, I have given up... CHOCOLATE!
I genuinely feel like I deserve a medal, or at least sponsorship! I'm in my last week and I just cannot wait to crack open my big Easter egg when it's all over!
However, despite that I can genuinely say, after the first week, it did start to get easier!



So what did you give up for lent this year?

Triathlons,

Are you thinking of signing up for a triathlon? Read this to find out about the training and preparation needed.

Firstly, I am  very sorry that I haven't blogged in weeks, I have been so busy!

So on March 26th I completed an Olympic distance triathlon! I am not a strong swimmer, and cycling is something that I never ever train, so I was only really confident that I could nail the run!

Training,

So I only really started training properly the week after my marathon! This only gave me 5 weeks. I would not suggest to anyone to train for a triathlon in just 5 weeks! I trained four times a week, two-three of the exercises. For example, a 1000m swim, then a 20k cycle. I always trained in the order I would be doing them on the day to get my body used to the different muscles being targeted. Realistically I feel I could have trained something every day, and I would have got a better time!

On the day,

The triathlon was indoors, which definitely made it easier! No currents to swim against and no hills to run or cycle up! The swim I had done the lest training for, I find it very boring and I'm not very good at it so I try to avoid it (never a good idea) 60 long, slow lengths, completed in 41 minutes! A mixture of breast stroke and very very bad front crawl! I got dried off and went to start my 40k cycle - 47 minutes in, and half way there I needed to pee! After a quick toilet break I was back on the bike and another 43 minutes later I was finished! I didn't even feel the cycle really, I think I was sooo relieved the swim was over I just enjoyed myself! Then to the run. I was expecting a new personal best... But no, my legs feel literally like jelly. I have to start with a very very slow jog! Then as my legs start to settle, I suddenly notice how weak my arms feel! Even holding them up at the side of me is a task in itself, the swim has come back to haunt me! I managed the run in a less than impressive 56 minutes, and shortly collapsed in a heap on the floor. 

Triathlons are not for the faint hearted, your body will hate you for it! I suggest anyone wanting to complete one trains for at least 3 months. However, I loved trying something new, and it's another achievement to add to the list :) I organised the event and it raised £1,769.13 for nine different charities! Eleven other girls completed it with me, and I know it's something we can all be very proud of :)

So get your swimming costumes, goggles, lycra and your trainers, and try something new!

Should girls be lifting weights,

For some reason, there still seems to be confusion about whether or not women should be lifting weights?

Why wouldn't we lift weights? They give you tone and definition, strength and shape!

I think there is a huge grey spot around weights, some people are scared of looking many, bulking up and gaining weight so they avoid weight lifting. Yes, muscle does weigh more than fat, however fat takes up 90% more space than muscle. You may gain a couple of pounds on the scales, but you'll loose inches in the areas you work on. 

Doing 3 sets of 10 reps of bicep curls is not going to turn you into a body builder, and neither will 2 set of 16 reps of chest flies and tricep dips. My advice, if you're unsure what to do at the gym book a 1:1 session with an instructor. Most gyms will offer and induction and orientation to the machines and weights. I have some videos on my YouTube channel which are great starting place if you're unsure about what you should be doing.

Le tour de Yorkshire is coming,

So Le Tour de France, is coming to Yorkshire! On July 5th all the cyclists will be coming to Yorkshire to cycle our leg of the tour! 

I am not  a cyclist, I never have been, but recently I have been training for an Olympic distance triathlon and the thought of cycling 40k in a couple of weeks is making me want to cry, how these guys complete 3200k over the three week period is completely beyond me! I have such an amazing amount of respect for them, such incredible athletes! 

I have lived in Yorkshire my whole entire life, and when I found out that le tour was coming to Yorkshire I instantly couldn't wait! I live in a little town called Otley. Otley holds a cycle race each year in June, and each year it seems to be getting a much bigger event. I think after le tour has been to Otley it will only get bigger which is great. The tour route literally goes straight through my town, and I can only imagine how many people will be out lining the streets cheering the cyclists along. I run parts of the route most days, and all the surrounding fields are turning into campsites, and bits of land advertising parking.... it really does seem to be getting close! So if you haven't got plans for the 5th of July, come to Otley, get yourself on a campsite and come watch some amazing sports! 

For more information click on the image below.

Best running breakfasts,

High carbohydrates? High sugar? No breakfast?

How can you best prepare yourself for a run?

Porridge- the breakfast of champions,

Porridge is the king of marathon breakfasts in my opinion. Slow releasing, complex carbohydrates- perfect for a long period of exertion. If you're running for 2 or more hours, get yourselves some porridge for breakfast and set off 2 hours after you've eaten it.

The full English- be prepared to be full,

This is a major no, no in my opinion. I simply cannot run after such a stodgy meal. I tried this, and I couldn't think about running for 4 hours! I think if you're planning an evening run, feel free to have this for breakfast. But if you're doing a morning run, you don't stand a chance after eating this. 

Muffins- why bother, 

Muffins are full of carbohydrates, sugars and fats. They definitely make me run faster, but I've burnt out after about 40 minutes of cardio. As a health fanatic, I wouldn't ever recommend a muffin for breakfast, unless you plan to eat salad for the rest of the day. A waste of calorie intake, step away from the muffins people!

Weetabix- substantial but wait 2 hours to digest,

Well, you should always start your day with a weetabix! You can't go wrong with weetabix really, high in fibre, slow release carbohydrates and all in all a substantial breakfast any day of the week! Beware of heaping lots of sugar on your biscuits though, that completely defies the point!

Fresh fruit juice- grab and go,

I always have a glass of fruit juice before a short run on a morning- by short I mean anything under 40 minutes. You often get 150-300 calories in a glass of fruit juice, which is better than running on nothing. No calories intake means nothing to burn so your body will burn muscle, which is never good! If you don't have the time to wait two hours for your breakfast to settle; grab a glass of fresh fruit juice and go!

My treadmill marathon,

If anyone has been following my blog for the last couple of weeks you'll know that I was due to run a treadmill marathon on Valentines day for two great charities, The Bradford Crocus Cancer Appeal & Disability Sports & Leisure Services. Please follow these links for more information on these wonderful charities, and the work that they do!

 So this Valentines day, I put on on my kit and my running trainers and just after 12:00 I started my marathon. My glorious team mates were out in force, hassling people around the university to donate, explaining that I was running 26.2 miles. They were also there supporting me through the miles, along with my lovely dad who supported me the last 5 miles of the run! 

The run started off brilliantly, I was feeling great, my heart rate started a little high as I was nervous, but by 6 miles I felt like I'd hardly ran and my heart rate was a steady 162. I was completely in control, and I felt great! I got to 13.1 miles. This was hard, originally I wanted to run a half marathon on the treadmill, but I decided to really challenge myself and run a full one in the hope that it would raise more money! So at 13.1 miles I had a bit of a mental battle going on. A little voice inside my head was saying 'why did you say you'd do double this distance?! Are you crazy?!' My team mates arrived at 15.4 miles and I really needed a toilet stop, after taking on all my fluid. I had to stop. Then it was almost impossible to get going again! I had to look at each mile individually and just get to the end of that mile. An old hip injury was bothering me, and it was getting painfully boring. I was delighted when my dad surprised me and turned up on my 21st mile! He chatted to keep  my mind from counting the minutes, and miles. The last five miles I dedicated to a different person. my 21st to my team mates for helping me, supporting me, and organising so much of this event so I could concentrate on training. My 22nd was for my Grandfather who died of cancer almost 8 years ago, running to hopefully help find a cure to this disease was a massive motivator. My 23rd mile was for all the people who are unable to run, and raising money for disability services helped me to train when I really didn't want to because I am grateful that I can run. my 24th was for my family who sponsored me a generous amount, and supported me the whole way through. And the last 1.2 miles was for my wonderful boyfriend, who makes me delicious pasta to carb-load on, drops me off in the middle of no where to get my miles in, who helps me in and out of ice baths, and who doesn't mind his girlfriend running a marathon on valentines day. I couldn't have done it without any of these incentives. Four and a half hours later, I finished!

I have so far raised £62 of off-line sponsorship, £290 on my just giving page & my wonderful team mates collected £103.73 on the day of the marathon!

£455.73! Only £44.27 off my target!

So if you've read this blog, and can spare any amount I would greatly, greatly appreciate your donations, two marvellous charities and four and a half hours of hard work!

www.justgiving.com/gemmitch

Three easy detox tips,

Make these three things a way of life!

Green tea!

I know it doesn't taste fabulous, but it really is wonderful at speeding up your digestion. I always feel like my stomach is flatter when I've been drinking it for a few days! Aim for a cup a day, to keep the bloating away!

Drink your water!

Two litres a day, minimum! Carry it around with you, then you will drink it because it's heavy to lugg about! Water is great for your skin, and it's the best thing to hydrate yourself with! Plus it's free from the taps so no excuses!

Five a day!

Get your five a day, you'll have all the vitamins and fibre you need! Helps with your digestion, makes your skin brighter, full of goodness! Five a day keeps the doctor away- hell even have more than five a day! In China they say 17 a day.... just eat your fruit and veggies!

Treadmill training,

So on the 14th February I am running 26.2 miles on a treadmill. I am no treadmill runner, in-fact, I hate running on treadmills, the boredom drives me insane! So this marathon was always going to be a massive challenge for me. 

I have trained up to 18 miles, I ran 11 miles, 15 miles, 16 miles, and 18 miles on a treadmill one week after the other. I then gave up with the treadmill, and headed outside to do two further 13 mile runs. For me there is nothing more boring than watching the same bit of wall for 3 hours, so I gave running with the TV on a go... This was okay, but I kept losing my footing resulting in a few stumbles. I decided TV wasn't going to work. It was me, my music and the wall for three hours. A few times throughout my training for this marathon I have found myself giving in. My legs don't hurt, my heart rate is fine, I have my breathing fine, but I am just SO bored. I have done the miles, very slowly but surely and I am prepared for the treadmill run on Friday. It is going to be a mental battle to get through each mile! 

If you want to sponsor me, click here....

Your first half marathon,

Starting training for your first half marathon can be a daunting experience, there's that many tips and advice out there it's hard to know which way to turn. I am going to give you some tips that I wish I'd have known before I did my first ever half marathon in 2011.

1) Start training as soon as you know your doing the race. 

Training programmes start 16 weeks before a race and are often very time consuming- you need to be out 3-4 times a week. If you get into this habit early, you find that running starts to fit into your weekly routine. Before your 16 week countdown, get out at least 3 times a week. Run 10-60 minutes one short, one medium and one long(ish) run. Best to get into good habits early and this will massively help your training!

2) Follow a plan!

Get a great training plan and work out the date you need to start it (usually 16 weeks before the race) therunningbug.co.uk is my site of choice for these plans. Ensure you have the time to stick to the plan, if your away for a week, allow training to start a week earlier to compensate for this. 

3) Set yourself a goal.

When you start your training you will discover your comfortable pace, and realise just how far 13.1 miles is! My target was 2 hours 30 minutes, this made my target pace just under 11 minute miles. Make sure your target challenges you, and motivates you- choose a time you will be proud to tell everyone about!

4) Get a decent running watch.

I love my Garmin forerunner 110 If you can't afford this sort of watch, a good tracking device on your phone is just as good to track your distance. This was the downfall of my training, unfortunately I didn't track my runs and I was estimating my distances. I now realise my 4  mile runs were about 2.5 miles and I only trained to about 8 miles, thinking it was about 11. If you do one of the things of this list, make it this one!

5) Monitor your heart rate.

Heart rate monitoring is great if you want to push yourself to achieve the best time you can. I didn't use one for my first half marathon but now I don't race without it. It makes you realise when you can push yourself harder, and when you need to lay off so you don't burn out too soon!

6) Pick a charity!

You're doing something amazing, do it for a great cause. Getting sponsorships and raising money for a great cause gives you something to run for, and an incentive not to give up. 

7) Be proud!

Every single minute & mile of every run is fabulous, you are always improving. You are doing something that not just anybody can do. Remember this when it's raining and your alarm is set for 5:30am because that's the only time you can fit your run in today. You are amazing, and what you're doing is amazing.

Please get in touch with me if you want any further advice. Running is something I am passionate about and I am more than happy to speak about it. Don't be scared to asked for advice, as I said it's not an easy thing your wanting to do, you will need support!

Go get your trainers on, and carry on being training to be amazing x

How to make the perfect healthy omelette,

1 Egg

1 Egg White

Sale & Pepper

Double the mixture up with water

& then what ever filling you want.

Add the egg, then the egg white, whisk together with salt and pepper. Add an equivalent amount of water to double up the mix. Then add any toppings you want! Stay away from cheese and fatty meats. I usually have spinach, extra lean ham, sweetcorn, onions & peppers. Cook in the pan and then pop it under the grill to make it nice and crispy on top, there's nothing worse than a soggy omelette!

Enjoy x

Sports bra's,

Does the cost of a sports bra really make a difference to how effective it is? I have gathered three sports bra's ranging in price and I'm going to put them to the test.

Calvin Klein multi coloured crop bra- £30

Value for money: 3/5

Support: 3/5

Comfort: 5/5

Design: 5/5

 ❤  ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

This crop top is just the most beautiful running accessory ever. It even temps me to go out in just my bra it's that nice. Aesthetically it is definitely getting top marks from me, pink and patterns always scores high. However I have never worn this bra on its own as it isn't very y supportive. I always wear a think support bra underneath, otherwise it didn't really do the trick of keeping me in place. There is nothing worse than starting your workout and then realising that you've not got adequate support, and unfortunately this bra did disappoint. I though that after spending £30 on a sports bra I wouldn't need to put another bra underneath it. Although this bra is gorgeous, it isn't very supportive. However I am happy to wear another bra underneath it as it's still very comfortable, providing support whilst also being quite stretchy. By far the best feature for this bra is how pleasing it is on the eye.

Adidas sports bra- £24 

Value for money: 4/5

Support: 5/5

Comfort: 3/5

Design: 4/5

 ❤  ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

My Adidas bra is a favourite for me, it's very supportive and has a nice fit. The bra isn't overly comfortable, the material is a bit stiff and there isn't much give in it. The padding is very thick which makes it very supportive but it can be a bit uncomfortable when you wear it for long periods if time. I only really wear this bra for 60-90 minute work outs, not usually for long runs as the material can chaff and it rubs on the skin. It is the only sports bra I own which doesn't require another bra underneath. It's very supportive and definitely does it's job from a sports bra point of view. However it isn't the comfiest sports bra I own, but maybe that's the price we pay if we want to keep our assets in place? 

USA pro sports bra- £12

Value for money: 5/5 

Support: 3/5

Comfort: 5/5

Design: 5/5

 ❤  ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

Over all winner!

This bra is a bargain & everybody loves a bargain! Again I have to wear another thinner bra underneath this crop top. I love the colour and design of this bra, I think it's very flattering. The padding isn't stiff, and the bra itself is very very comfortable and can be worn for long periods if time. Support wise, for light exercise it would be fine to be worn on its own, however for high intensity cardio you will need another bra with it unless you want to be in great discomfort. I would recommend this for anyone starting to introduce exercise to their lives, you won't be starting out too hard with your exercise and this will definitely do the job!

Primark sports bra - £5

Value for money: 5/5

Support: 3/5

Comfort: 4/5

Design: 3/5

❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

I tried this bra out at my cheerleading session. Through the jogging in the warm up, it did the job, but it didn't cut it with the star jumps. The bra is comfortable material and the padding provides a sufficient amount of support. However as soon as I started tumbling (going upside down) I felt as though I was about to expose myself! Although the material of the bra was comfortable, by this point I didn't feel comfortable in the bra! The design is simple but nice enough, and the price makes it a steal. I gave the bra 3/5 purely because not every in goes upside down in their workouts. If I was going for a run I'd pop it on, but I wouldn't wear it for a cheerleading session again.

So all in all, I don't think the price of a sports bra reflects on it's performance. The calvin klein bra scored just as well as the addidas and the USA pro bra. The primark bra wasn't great but it was good value for money. Everyone is different shapes and sizes and will need sports bras to suit this! For me, the winner over all is the USA pro bra, for comfort, support and I think it's the best value for money!

Nike flex 2012 review,

Nike Flex 2012

Size UK 4

RRP £80

Value for money: 3/5

Support: 3/5

Comfort: 5/5

Design: 5/5

 ❤  ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

I bought these shoes from the Nike factory shop for £45 which was a great saving. I love how these trainers look, they are soooo pretty, Nike never fail to make beautiful trainers. The trainer is for a regular runner, so not specialised for an instep or an out-step. The sole of the shoe is soft and cushioned, very comfortable for the longer distance. I have pretty fat feet but the fit around the foot is also really comfortable, nice and wide and definitely doesn't squash your toes. The only downfall of this shoe is that the tongue of the shoe is a bit uncomfortable against the top of the foot. As a trainer on a whole they are almost perfect, I would recommend them especially at the price I paid for them, great value for money.

Ten reasons why cheerleading is a sport,

One; Conditioning

Hardcore cheer conditioning targeting arms, legs, abs. Check out one of my videos if you think you can handle it.

Two; Tumbling
Tumbling is a gymnastics element; gymnastics is a sport. Tumbling takes years of practice, conditioning initially to gain the strength, but hours & hours to actually accomplish a new tumble. 

Three; Stunts

Stunts require 1-4 bases, and a flyer. The flyer has to have insane balancing skills and be able hold themselves tight sometime 7/8 feet in the air, all whilst pulling ridiculous stretches. The bases have to be so strong, they have to put other team members above their heads, and in our team our flyers are all fully grown adults.

Pictures courtesy of Liam Dixon Photography

Four; Jumps
Jumps take a long time to master, there's lots of conditioning to do before you can even consider having a beautiful jump. Leg strength is essential, along with having the strength in your core to pull your legs often higher than your head.

Five; the two & a half minute routine

Two and a half minutes of hardcore cardio is not easy. By the end of the routine you are exhausted, not only are you rushing around increasing your heart rate, your also putting people in the air, ensuring you catch them and then tumbling, dancing & jumping, I'd like to see you give it a go and then tell me it's easy! 

Six; Dance

I never thought dancing was a workout because I'd never given it a go. Turns out, it is! Dancing is knackering, usually at the end of the routine when your just about ready to collapse you have to what out a strong dance section. 

Seven; Stretching

Stretching is a slow, painful, and draining experience. As a flyer I have to push myself to make sure I can pull certain streches. Unfortunately there's no easy way to improve flexibility, it's all about patience & practice. Give a stretching video a try and see if you can do it. 

Some basic back stretches I do twice weekly.

Eight; Commitment

All sports require commitment and cheerleading is just the same. We train 3-4 times a week, in all the different elements. Being part of a team, you have to be committed so your team doesn't suffer. 

Nine; Injuries
As a team I reckon we've as least hurt every single bit of the body. From sprain wrists, to broken elbows, to getting kicked in the throat & being dropped on your head, now these injuries aren't just from dancing around with your pompoms! Cheerleading definitely comes with a health and safety warning.

Ten; Competitions 
Much like other sports we compete as a team, we train to win, and like football teams, rugby teams, we compete to win the trophies. 

Here's a video which sums up pretty well what 
we actually get up to at training.

Asics gel trainer review,

Asics Gel Noosa Tri W72

Size UK 3

£117 

Value for money: 3/5

Support: 3/5

Comfort: 3/5

Design: 5/5

   ❤  ❤  ❤ / ❤  ❤  ❤  ❤ ❤  

This trainer is probably the funkiest trainer I have ever owned. I could sit and stare at them they are that beautiful! However as a running shoe I haven't been overly impressed. This trainer is quite stiff, there's not that much cushioning and the frame of the shoes is quite hard just to touch. For long distances I wouldn't recommend this shoes as it doesn't provide much comfort- however they still look amazing on your feet and everyone in the world is jealous of them! I generally use these shoes on my short recover or my speed training runs. I think the sole of the shoe gives you a bit of a spring in your step, and I think they're a speedy running shoe. I have also used these trainers on the treadmill and I would also recommend them for that. The price of these trainers are a bit ridiculous. Asics is a brilliant running brand and I would recommend them to any runner, they are reliable and their gear is sustainable- therefore you pay a certain price for this pleasure. I do think they are worth the money, I've had mine for 6 month, I've probably ran 250 miles in them and they are still in great condition. So if anyone is wondering which running trainers they need, these ones are expensive but will last you, especially if your only a short distance runner you will get your wear out of them! 

Beginners guide for running,

Is 2014 the year that you want to start running? If it is follow my top tips for anyone starting out. 

Number 1,

Go and get kitted out!

Buying yourself some nice running gear will make you want to go out. Try and get something fitted to the leg to avoid chaffing, but make sure you feel comfortable in your kit.

Number 2,

Get your trainers fitted!

This is so sooo important, if you have the wrong trainers on, running will be painful and definitely not enjoyable which won't make you want to go again! It can also cause long term injuries. Make sure your trainers suit your running style, some people run with an under step, over step or flat footed. All of these shoes required a different type of trainer. Up & Running, Asics, Nike or any good running shop with have a treadmill you can go an use to make sure you have the correct trainer.

Number 3,

Take it easy!

Don't set off expecting to run 6 miles on your first run. Don't get frustrated, Follow a couch to 5k training plan you will have to start small to get big results. 

Number 4,

You will have to walk!

If you've never, ever run before you can't just set off and run for 20 minutes. You will have to walk, your couch to 5k training plan will also explain this. 

Number 5,

Be proud of yourself!

You can never have a bad run, any run is better than not going at all. Your starting out, be patient, be realistic, and remember to keep reminding yourself how much better, and further your going from last week. 

Marathon training,

This post is for anyone considering signing up to running a marathon! 

In February 2013 my mum signed up for the first ever York marathon. I thought to myself  'if my mum can do it & she's 45, I can do it'. I signed up with The Jane Thomlinson Appeal Charity. (For more information about Jane's Appeal click here). I had been running again for about six month, I had built my distances up from half a mile to about 10 miles, which I was able to run comfortably. But 26.2 miles was a whole 16.2 miles further than that! Simultaneously to signing up to the marathon I signed up to the Leeds half  marathon which was in May, then I had something to train for up until then to keep me motivated and on track. 

The marathon was in October, so I didn't need to start following my training plan until June. But in the time between February and June I built up my half marathon time. I ran 13.1 miles at least once a month to get my heart rate used to a longer endurance, and my legs used to running a longer distance. Generally I would run 4 times a week. 2 short recovery runs 2-4 miles, 1 short speed run 3-6 miles and one long run 7-13 miles. I ran the Leeds half marathon comfortably in 2 hours 40 seconds, 41 minutes faster than my first ever half marathon two years before (the Great North Run). I was over the moon, but I had strained something in my hip, and the last 3 miles I knew I needed to let myself rest because this injury wasn't going to fix itself. I had a whole month off running, but it kept doing cardio circuits (Shaun T's insanity) 6 days a week to ensure my cardio vascular endurance wouldn't be effected. 

June came, and I started following my training plan. I got the training plan from the running bug I would recommend this site for anyone starting running, or embarking on a new running challenge. I ran 4 times a week, on Sunday I did a long run, Tuesday a short recovery run, Wednesday a steady paced run, and Friday was speed training. Through the week, I wouldn't be running for more than an 

hour, usually 40-60 mins. Speed training is a very important part of your training, it helps to build heart rate endurance and you will be increasing your heart rate higher than usual. It also helps to speed up your over all pace. Steady runs on a Wednesday I usually ran at the pace I intended to run the marathon and I made sure my heart rate was steady but not pushing myself. 

Long runs

At the start of the marathon training, your long runs increase 10 minutes a week, starting from 40 minutes through until 90 minutes. You they start to focus on your milage, 10 miles, 11, miles, half marathon. Then the fun begins. You have 7 weeks left of your 16 week training plan. Your next run is 15 miles, you then have a recovery long run week where you only run 10 miles. You then run 15 miles the next week, then 18 miles, then 21 miles. This is the peak of your training. The. Sunday before your marathon race you run about 8 miles. These distances aren't set in stone, you can run further,  or a little less (but I wouldn't recommend it). You can't just set off and run 13+ miles, the day before you have to increase your fluid intake, and food intake a few days before, making sure you put the right things in your body so you have all the nutrients you need. I used to set off about 7:30am for my runs on a Sunday. But this meant I had to get up at 5am to eat some cereal and a sports protein bar and a pint of water. I also had to make up sugar drinks and water to take on the run with me. Probably the worst an the best bit of finishing the long runs was the ice bath at the end. Getting into one was honestly the most painful, agonising experience of my life. However they definitely do the job and are worth it for the reduce in leg pain the nest day!

The week before the race  was honestly the best week of my life, Monday Wednesday and Friday I only had to do little 20 minute jogs, and I could eat everything I fancied (in moderation). Rest, eat, jog, repeat.

Marathon training isn't easy, I ran about 400miles, and did about 72 hours of training. Your training has to come first, you have to get up earlier and make the time. You won't just find it. If you want to commit to a marathon ensure you can make the time, and definitely do not miss any of your long runs, no matter how much you can't be bothered! They're such an important part of your training, unfortunately they are also very time consuming! 

When you finish the marathon it is the most incredible feeling- it's not easy and it's not something that just anyone can do! It's always been something on the bucket list for me, but the buzz is unbeatable, which is why I've signed up to the York marathon again this year, I am also doing my own marathon challenge, you can sponsor me here

For more information on the York marathon click here.

See if you want to set yourself a new challenge.

My healthier lifestyle & weight loss journey,

Since stopping gymnastics at the age of 16 I slowly, but surely piled on the weight. I didn't even realise that I'd put on so much, because I had never weighed myself before, I always presumed I was around 7 stone- wrong! I was 9 stone 12, and I'm not even 5 ft. My BMI was 27.6 and I was over weight. Not only was I over weight I wasn't at all in shape compared to how I was the summer before. I hadn't done exercise for a year, and I knew that getting back into it wouldn't be easy.

Summer 2009/2010

Weight 138lbs

Summer 2013

weight 105lbs

I am very proud of my before and after pictures, although I still find it hard to look at the before pictures. I genuinely didn't think I was that size or shape. In April 2011 I was inspired by another girls weight loss, she seemed to have lost loads of weight and she looked fabulous. I messaged her to see what she had been doing, and her reply literally changed my life. She explained that it's a lifestyle now, not a diet, and she was so much happier, healthier & fitter. It's about eating the right things most of the time, and having a bit of what you fancy when you fancy it as long as you've exercised. Moderation! Before reading this message I literally thought I was addicted to food. Every night I'd go to bed thinking 'right my diet starts in the morning' come downstairs and have toast and chocolate spread because I just LOVED it so much! However, I did like healthy food, I enjoyed it, I just often couldn't be bothered to make it! I was stuck in a rut after starting my first full time job with spit shifts.

I started using my split shifts to my advantage, I joined a gym and went there in-between my morning and lunch shifts and took my lunch in a pack up. I would prepare meals to avoid rushing, and I would ensure I did some form of exercise six days a week. This was usually a few gym sessions a week doing 40 minutes of cardiovascular (walking, running, cycling, rowing, cross training) or going for a 40 minute walk with the dog. With in the first four weeks I lost 10lbs! It was dropping off me, yet I was still having puddings twice a week, and usually cheese, or maybe a bit of chocolate most days. This really started to show me how little exercise I must have been doing before, and how much food I must have been eating! I never pushed it and never though of this as a diet, it literally was a case of making the right food choices. Over 18 months I lost 33lbs which is 2 and a half stone, and over the next six months I have managed to maintain that weight loss, without struggling too much. Yes I go up and down a couple of lbs, but I stay between 103-108 lbs, and I feel comfortable. Don't get me wrong, there's still bits I don't like, surely we all have that?! I have the shortest legs in the world, my calves and thighs are probably the same circumference, but I only have to look at my mother's legs to see where I get them from! There's something's we can't control but putting the right foods in your body and getting out and about to exercise is something we have full control over. I honestly believe that everyone can achieve a healthier lifestyle, and I am so glad I have realised this for myself. I am a completely different person to the girl I was in 2010 and I am so much happier how I am now. I wanted to start writing a blog so that anyone who reads this feels they can change, and they can do it, because I am so passionate about how much a healthier lifestyle has changed my life.

Good luck to anyone starting their healthier lifestyle journeys,

believe in yourself, you are amazing and you can do it, x