Category: Fitness

September Goals

Hello September! How did you get here so fast? Although I’m clearly not at school and my little one is too young to be affected by term times, I still view September as a great month to embark on new challenges or to finally conquer ones set earlier in the year – and for me, that means focusing on the 10k fun run I have coming up in just a week’s time!

With the big run just around the corner, I feel the need to create a little checklist for myself so that I’m full prepared for the event. So, here are a few things I’ve realised during training that are pretty essential for me to have a successful run, alongside some goals I’d like to achieve this month.

1. New music
On days when I’ve been flagging in energy my playlist has kept me going. I love Spotify (or anything similar) for creating a playlist and the suggested songs that are often thrown up based on what I’ve listened too previously are usually pretty good. So, this month I must create my final event day playlist! Any recommendations?

2. Food for fuel
More than ever before, I’ve really noticed that eating properly before a run can make a huge difference to how well I jog. I’ve mainly been running in the morning, after porridge and banana or a protein shake with lots of fruit and veg in – plus, giving myself a hour or so after eating before heading out. It’s also helped to eat protein and carbs fairly soon after a run, so that I don’t feel completely fatigued. Eggs, rye bread, chicken and some veggies has been a good post-run lunch for me. On days when my inner piggy has dictated the menu (chocolate), I’ve not only felt rubbish in myself but I’ve not run as well either. So, this month I’d like to (again) focus on food as fuel and to enjoy treats here and there – not to finish the day having eaten just sugar!

3. Posture perfect
Running with a buggy is super easy and fun to do, however I’ve learnt through training that is worth spending a bit of time to look at your posture. Since I’ve upped how often I run with my buggy, I noticed my shoulders aching a little more than usual. I was recommended this video to watch and it’s got some great tips, so here is a little link to it. www.runningbuggies.com.

4. Run 10k with my running buggy
The above goals aside, my ultimate achievement for the month will be to run 10k. I’ve been training with my Phil&Teds Sport running buggy all summer and I absolutely love it. Before having a baby, I had no idea that running buggies existed, and thank goodness they do. Without mine, I wouldn’t be able to run as nearly as much, due to childcare not being that easy of an option for me. My daughter genuinely loves going in the buggy too and she gets so excited when I say lets go for a run. The sense of freedom I get from it all is simply amazing, plus its helped me regain my fitness and confidence (for several reasons, I really thought I wouldn’t be able to run again again having my little one).

So, here’s to September goals!

Side notes – I was asked recently If I recommend the Phil&Teds Sport buggy and I definitely would. It’s really lightweight, easy to fold down if you want to take it in the car to explore new routes, has a quick and reliable brake system (which you can use in two ways) and great wheels that make it easy to go between pavements and off-road terrains.

Photo is a little pic from a recent buggy run, I spotted one of those outdoor gyms!

 

 

My 10k training plan

When I signed up to my recent run I vowed to follow one of the many 10k training plans you see online. However, I was foolish not to take a proper look at a plan before committing to the 10k run I signed up to! Having viewed a range of these plans, I’ve had a bit of a wake up call and training is going to be more full on than I realised. Good thing I like a challenge!

A lot of the plans I’ve checked out recommend running 3 times a week, if you have around 8 weeks until your 10k event, and to have rest days in between each run. Several 10k training plans also suggested working in some ‘cross training’ days (where you do another form of exercise) and, or strength training (i.e weights or resistance exercises). It looks as though each run will need to be around 45 minutes each, too.

With all of this in mind, my weekly training plan currently looks a little bit like this…

Monday – Strength training
Tuesday – Run
Wednesday – Rest day
Thursday –  Run
Friday – Rest day
Saturday – Cross training
Sunday – Run

It’s only been a few weeks but I’m really enjoying my training and having a reason to run for an extra mile or two. It’s also made me appreciate my Sport buggy even more than I did before and how it’s built for purpose. Compared to other running buggies I’ve used, it’s so light to manoeuvre and the auto brake stop is second to none – a great comfort when your running route involves crossing busy roads or getting out the way of speedy dogs!

Plus, another mummy friend of mine has also signed up to the same 10k run, so now I have two pals to train with! I’ll keep you posted on how we get on and please do share your buggy running or training tips in the comment box below.

Chloe x

If you’re interested, below are a few links to 10k plans I’ve liked the look of and I surprisingly came across loads on Pinterest too.

This link may only work if you’re signed up to the Windsor 10k run like me
www.windsorwomens10k.com/10k-Intermediate.pdf
Race for Life training plan
myrunningtips.com/couchto10k
10k training plans on Pinterest

A Konga fitness review: the ‘spinning’ of dance classes

This weekend I experienced my first ever Konga fitness class – a workout filled with dance moves, boxing, toning, jumping and everything in between. I was expecting a slightly more intense version of a Zumba class but this was on a whole other level of fitness – it made me sweat more than a spinning class, take over 8000 steps in just an hour and burn over 600 calories; all with the best ever playlist to boot.

What is a Konga class like?
The studio was low lit (ideal for the body conscious like me), lined with disco lights and the air con on full blast – the perfect environment for a Saturday morning exercise class. I was greeted by the super toned and glamorous Katherine Hubbard, Konga fitness instructor; and a lovely group of women all up for a fun workout.

Kat explained that Konga consists of 6 rounds and each round includes 4 or so moves, performed to a single track. Before each round Kat would demonstrate the steps, which were simple but once the music started, felt intense and fast. The tracks Kat picked fitted perfectly to the fat burning, body toning steps that make up Konga – an exciting mix of cardio, dance, boxing and sculpting moves.

My Konga review – a workout not for the faint hearted and seriously fun
I’ve done dance fitness classes before where there have been so many steps and routines that I’ve completely lost my footing and hadn’t a clue what I was meant to do. Those classes have left me feeling as though I’d just spent an hour just falling all over the place, without burning any calories or breaking a sweat.

Konga is full on training that pushed my body to the max but was definitely fun. I loved the simplicity of the steps, the music and the structure of the class – easy moves and clear explanations but with a lot of energy and positive encouragement.

Don’t just take my word for it… “I absolutely loved Konga! A great high intensity and fun workout – the hour class flew by! Would definitely recommend.” Michelle

“I really enjoyed my first Konga class with Kat. It combines a full workout with music that makes it feel fun. Plus I was amazed to reach 8,000 steps during the one hour class! Would highly recommend.” Georgina

Plus, all the proceeds from this Konga class went to the Epilepsy Society, who are dependent on donations from the public to support those with Epilepsy.

About Kat
Kat teaches Konga in Wimbledon, London on Tuesday nights at 7.30pm and is open to hosting more pop up classes in areas interested in this new and exciting fitness class. Get in touch with Kat via her Instagram or book yourself on a class here.

Want to learn more about Konga?
Forget Zumba, have you ever tried Konga Fitness?
Could Konga help new mums get fit?

I’m running 10k and training with my baby!

I’ve signed up to the Windsor 10k and I actually can’t wait! The last time I attempted a 10k run, I was not prepared at all and felt so unfit running the 6 miles needed. I didn’t even have water with me, so that may give you an indicator of just how unready I really was. This time round I want to train properly and feel my strongest for the event.

#sportsummerchallenge
I’m so in love with my Sport running buggy that I’m confident I’ll be able to do all the necesary training with my daughter in tow. Well, that’s the goal anyway! The run takes place towards the end of September and as a way to make sure I do prepare for the run correctly, I promise to share my training experience and any tips I may pick up.

Buggy running
Plus, if any one is interested in what running with a buggy is really like, I hope to shed some light on that too – while learning all I need to know about running well with a buggy – and a baby (toddler)!

Wish me luck!
Chloe x

Pop up charity Konga class 22nd July in Woking

I’m so excited to be partnering with Konga Fitness instructor Katherine Hubbard, to host a pop up Konga Class! I hope you’ll be able to join me for this easy to follow, high intensity work out will kick start your weekend with a BANG!


Date: Saturday 22nd July
Time: 10.30am -12pm
Location: BDB School, 109 Albert Dr, Woking GU21 5QX
Cost: £10 charity donation to Epilepsy Society
Book your place here. (Click on ‘The Jungle – Body Konga’ and select July 22nd)

What to expect from the class
Konga is a fusion of Cardio, Boxing, Dance, Hip Hop and Sculpting. There are 6 rounds to Konga which means your ‘WHOLE’ body will get a work out, there are 4 moves per track and Kat will break them down before we start and you don’t need any CO-ORDINATION…

The music will be loud and we will have the disco lights going, it’s all in the dark so you can let your hair down. Kat has a fantastic soundtrack lined up with songs from the 80’s to current day, these songs are going to get you moving and singing!

What you need to know
1. Please arrive 10 minutes early to fill out a health questionnaire and also advise me of any injuries or medical conditions I should be aware of.
2. Bring a 1L bottle of water and a towel (if you get very sweaty, like I do).
3. Please ensure you have trainers on, this is VERY important.
4. Kat recommends for mums who have children under 18 months to wear a sanitary towel, there’s a lot of jumping around.
6. The tickets are £10 per person, ALL the money goes to the National Epilepsy Society, which needs continuous support and donations and often fly’s under the radar when it comes to fundraising.

We’d love to capture our pop up Konga class too, so we will be filming during the session, but we promise that no unflattering shots will be taken – and the camera will mainly be pointed at Kat the expert! Filming will be made into a little video that will be shared on this blog and my social media pages.

Want to know more about Konga?
A few weeks back I caught up with Kat to find out everything about Konga, take a peak at the links below to see more.
Forget Zumba, have you ever tried Konga
Could Konga help new mums get fit

Epilepsy Society
More than half a million people in the UK have epilepsy and one third have seizures that cannot be controlled through available anti-epileptic drugs. There are 1,000 deaths from the condition every year, including many children and young adults. Epilepsy can have a devastating effect on people and their families, affecting all aspects of their lives.

Epilepsy Society is the UK’s leading provider of epilepsy services. Through cutting edge research, awareness campaigns, information resources and expert care, the Epilepsy Society work for everyone affected by epilepsy in the UK. Like so many other organisations they rely heavily on donations to fund research and to offer support to families. To read more please visit www.epilepsysociety.org.uk

Forget Zumba, have you ever tried KONGA fitness?

This high-intensity workout can help you burn up to 600 calories and take over 7000 steps in one class! KONGA Fitness Instructor, Katherine Hubbard, shares everything you need to know about this amazing workout…

What is KONGA fitness?
KONGA is an easy to follow, high intensity work out designed for the most uncoordinated people. It is a mixture of cardio, dance, squats, toning, boxing and Hip Hop. The class is for an hour and there are 6 rounds. There are only four moves per track to make it easy to follow and I break down those moves before the track starts; so you can concentrate on the intensity and technic (rather then 10 complicated moves that are done with little impact).

Who can do it?
KONGA is for everyone. The class I teach is suitable for 16-60 year-olds, offering a lower intensity option to those who are older.

How many calories can you expect to burn in one class?
You can burn anywhere from 350 calories to 600 calories. On average I burn 400 calories which is a lot compared to many other fitness classes which tend to hover round the 100-250 mark. For an example, a run on the treadmill for 45 minutes will burn 250 calories and that’s without having all the fun of KONGA! You will roughly do 7000+ steps in an hour of KONGA – anyone who has a fitbit of some sort will appreciate how many that is!

Can you describe what a class is like?
The class is in the dark with disco lights and loud music, before each track I will break down the 4 moves for that song and we will do a quick transition from song to song, to ensure your heart rate doesn’t drop too quickly. It’s extremely fun, fast and fierce and it makes you feel good. Plus, I’m with you every step of the way, working out just like you are. KONGA is a class you can do with your friends or with your mum.

Can Konga fitness help you lose weight?
Absolutely but like any fitness it is about consistency, to see any change in your body you need to allow for 6-8 weeks of consistently working out. The temptation after 2-3 weeks is to jump on the scales, however all weight lose takes time and must co exist with a good diet. I personally have noticed the difference in my body shape. I don’t weigh myself, but I want to feel good and like most women I go by my how my clothes fit. I am a lot leaner than I was before KONGA, and I’ve got more definition from it. If I was to go to the gym I know I would need to separately work out those muscles to get as toned.

What would you say to those keen to try it but are nervous they have no rhythm?
You don’t need it! I am not a dancer myself and have little to no rhythm. It was designed to be for those uncoordinated who love working out to loud music. I think that’s the great thing about it being a mixture of different types of exercise you maybe be great at the HIIT based moves, great at dance moves or great at the boxing moves. It’s for everyone!

What parts of your body is it good for?
It’s a full body work out. You will always be using your arms, legs and core muscles.

What do you love about KONGA?
I have never been a fan of the gym but I love loud music and getting a good sweat on, so when I trained to be a Jungle Body Konga instructor I fell in love with it straight away. I feel a great sense of achievement after each workout, it’s not easy but it’s not meant to be! I guarantee you will fall in love with it over night… even if you can’t walk the day after.

The Jungle Body with Kat
Kat teaches Konga in Wimbledon, London on Tuesday nights at 7.30pm – plus there’s parking.
To book yourself into Kat’s class, click here
To learn more about Konga Fitness, check out www.thejunglebody.com

Could KONGA help new mums get fit, too? Click here to read more.

Could KONGA help new mums get fit

Finding an exciting and effective workout to do post-baby can be a challenging thing. On discovering KONGA fitness and what it has to offer, I was keen to find out from instructor Katherine Hubbard, if this could be an enjoyable, full body workout for new mums.

Is KONGA fitness suitable for new mums?
It’s recommended that all new mums do not undertake any intense work out until their pelvic floor muscles have strengthened and this will be differ from mum to mum. I would rest your body for at least 8 – 12 weeks, but your GP is best placed to advise. KONGA is a high intensity work out I would recommend using that time to do low impact cardio such as walking and lower pelvic toning, STAY AWAY FROM SIT UPS…  Swimming is really good but you must wait until you have had a check up.

If you wanted to join a KONGA class after 12 weeks or so you are more then welcome to try it, just take it easy and ensure you tell your instructor. I would recommend joining in on a floor rotation cycle to build up you pelvic muscles. I have a lot of new mums in my class and they love it but I recommend wearing a sanitary towel for all the jumping around!

How do new mums shape your KONGA class?
I work on 6 week rotations and we are currently in an arm and bums rotation as per a request from one of my mums in the class, after 6 weeks it will be stomach and bums or arms and stomach. I really like class feedback on what areas of their body they want to work on. However, each class will focus on working your whole body. The class is broken into 6 rounds which looks a bit like this –

Round 1 – Warm Up track
Round 2 – 4 Cardio boxing tracks
Round 3 – 2 Squatting tracks
Round 4 – 4 cardio squatting and dance tracks
Round 5 – 2 arm tracks
Round 6 – Cool down track

For effective weight loss, how often would you recommend new mums head to a KONGA class/workout?
You would want to be doing a KONGA class 3 times a week, however that’s not always possible so do 1 or 2 classes a week and perhaps take away some of those moves and do them at home.

What would be your top 3 tips for mums wanting to lose their post-baby weight?
1. Time – don’t put pressure on yourself to loose the weight straightaway… do it the right way.
2. Losing weight is about consistency, consistently working out and consistently eating the right types of food.
3. Find a class you love, it shouldn’t feel like a chore or punishment for what you have eaten. You should enjoy it!


The Jungle Body with Kat 

Kat teaches Konga in Wimbledon, London on Tuesday nights at 7.30pm – plus there’s parking.
To book yourself onto Kat’s class, click here
To learn more about Konga Fitness, check out www.thejunglebody.com

Can you walk your way to weight loss?

In this post I’d like to pay homage to walking – yes, that free and simple thing you do to get from A to B. It’s the first form of exercise I did after having a baby and it definitely helped me build my fitness, lose weight and feel better (especially when I had no idea what I was doing as a new mum).

Plus, there are a lot of other benefits for you and baby…

Walking and weight loss
Like lots of women I really struggled to walk towards the end of my pregnancy. Walking was uncomfortable, awkward and terribly slow. Once my little one arrived I thought things would go back to normal fairly quickly but that wasn’t quite the case.

I had my recommended six week check up with a doctor and was given a thumbs up to start being more active. I thought I’d give running a go (as I used to jog pre-pregancy), but that really wasn’t a good idea. It hurt a lot and definitely didn’t resemble any kind of running style I’ve ever seen before! I had to start from the beginning – step by step – and that’s when I really became obsessed with my Fitbit. Walking was my main form of exercise and even now when my weight goes up a little or stays as the same, it’s often when I haven’t walked as much.

Is 10,000 steps achievable?
The recommended number of steps to walk each day is 10,000, which may sound like a crazy amount, especially if you desk bound with work and so on. That said, I’m often surprise at how many i’ll complete just getting ready to go out and about, or if Ii’ve given the house a clean the house. If you couple that with a ‘scheduled’ walk, it doesn’t take too long to reach that 10,000 step goal.

Walking with a baby
When my daughter was small, walking with the buggy was also a good way to encourage a nap if needed and she slept really well during our walks. She’s now 2-years-old and likes to walk (run) just as much as me. Nowadays we’ll take the buggy with us as she still gets tired after a few sprints, but it’s a great excuse to get out, feel as though I’m exercising and I’m sure it helps her sleep through the night. (Which has taken us a long time to achieve!).

Plus…
Walking often can dramatically decrease how at risk you are from type 2 diabetes, a stroke and even certain types of cancers. So it really is pretty amazing. For a full list of the benefits take a peak at the NHS website.

Can you walk your way to weight loss?
Yes! I strongly believe you can and walking is definitely an underrated form of exercise. With that in mind, let’s go for a walk!

Phil & Teds Sport buggy review

I have a new running buddy – my almost 2-year-old daughter and it’s all thanks to the Phil & Teds Sport buggy. I didn’t think I could ever be so excited by a buggy, but it’s honestly been so exhilarating to use, and here’s why.

Before children, getting my arse in gear to exercise was just a case of motivation – these days it takes that, plus coordinating nap times, feed times and my husband’s schedule – because apparently you shouldn’t leave a child at home alone.* However, I feel that could change a little now that I’ve got my hands on a Phil & Teds Sport buggy and I can run during the day with my daughter in tow.

The Phil & Teds Sport Buggy in a nutshell
For such a sturdy buggy, the Sport is really lightweight and easy to manoeuvre. It’s a 3-wheel buggy and the front wheel can be locked for when for want to run – this makes it a lot easier to control when you’re jogging. You can then unlock it with ease for times when you may just be out and about on non-running business, which it is suitable for too. It has a lot of cool features that make jogging with a baby and buggy easy and safe, plus it looks very comfy for little ones.

Key features of the Phil & Teds Sport buggy

Easy to activate emergency stop
My favourite feature is brake functionality. This may sound odd when I’m talking about moving with my daughter, not stopping! Anyway, you’ll love this as any parent running with their child wants to feel safe and able to stop quickly if needed. You have two options here, the first is to hold a slim red handle tight to the main handle (both are parrael to one another) and once the red handle is released, the buggy comes to an immediate stop. The second option is to attach an emergency brake strap to your wrist. As soon as the strap is pulled, i.e. if the buggy came away from you for any reason, the strap would activate the brake and the buggy would come to a halt.

A generous basket
I love the basket of this buggy, as it’s surprisingly large. Friends of mine will know I’ve been through my fair share of buggies and I’m often disappointed with the basket size, as I carry a lot of stuff around and I may pick up a few treats on my travels that I like to stuff into the basket too. The large Sport basket is ideal for carrying baby or jogging bits and pieces, as you definitely wouldn’t want to hang a bag off the frame when you’re being active.

A comfy baby seat with a large canopy, sun shade and pockets
If I was a baby, I reckon I’d be pretty comfy in this sports buggy. My daughter can’t fully talk yet, but there were a lot of smiles when she first climbed into the seat and she’s had several naps in the buggy while I ran too.

It has a lovely padded seat, with various recline options (the strap at the back kind) and a 5-point harness – which makes it easy to clip in and clip out your little one. The large canopy has an extra sun shade that can be pulled down for particularly bright days or low lying sun. The hood also has fitted side pockets that are really handy for storing a phone, keys, headphones and water bottle! I did try attaching the Phil & Teds cup holder, but my running style must have been all too much for it, as it didn’t stay on once I got moving!

It’s bright green
There’s no hiding is this bright green buggy, which actually made me feel safer crossing roads as surely no one could miss me! Side note, I hadn’t noticed that my trainers and running jacket have the exact same green colour in them as the buggy, my neighbours must think I’m a little obsessed with neon.

Would I recommend the Phil & Sports buggy
Yes I would! It was really lovely to be out and about with it, and priceless* to be able to exercise without having to depend on anyone else for child care. That said, I’m quickly learning a few tricks to help make a jog with your baby or toddler a lot easier. Visit my blog again soon for my tips on running with a sports buggy.

P.S
I should also mention that this sports buggy folds down pretty flat too, which in my experience of other running buggies hasn’t been the case.

philandteds.com/uk
Available at johnlewis.com
Read more: 6 super easy buggy running tips for complete beginners

…..

Footnotes
*I’m trying to be funny here, please don’t think I would actually leave my daughter home alone.
*This piece of kit I not priceless, but if you’re keen to keep active with your baby or toddler by your side, then it is definitely worth the investment – especially as it makes for a lovely everyday buggy too and has lots of features ideal for very tiny ones. RRP £449.00

Social media & sharing icons powered by UltimatelySocial