Blog
Pre-workout and steroid use amongst younger gym-goers
Steroids and pre-workout supplementation is rampant among fitness influencers, trainers and bodybuilders. Most use in secret, claiming their gains come from workouts and diet plans.
But this unhealthy dangerous trend is prevalent among young gym-goers. Parents and coaches are increasingly worried about the ease at which these dangerous supplements can be purchased online.
How does anabolic steroid and pre-workout use affect your body? What are the natural healthy alternatives? And how to spot if your son, daughter or friend is taking them?
FITFEST INDOOR ROWING CHAMPS
The FitFest Indoor Rowing Championships 10/11th Sept
Mindfulness and Fitness
Where’s your mind at when you’re exercising? Do you rely on music or tv? There’s some interesting research suggesting that distracting techniques whilst exercising can inhibit our performance and technique and can even cause injury. Mindfulness is about being present in the moment and strengthening the mind-muscle connection. So, how does it work? Read on.
BUILDING HEALTHY HABITS
Building healthy habits is based on a remarkable book that effectively conveys how small (atomic) changes to ones daily routine can yield unprecedented results in the long run. Tony explains the workings of human behaviour, discussing ground‑breaking topics on human behavioural based on the best selling book, Atomic Habits by James Clear.
Quick Vibrant Tuna and Chickpea Salad
Wholesome, satiating, fresh and delicious, this salad from Cinnamon and Bluebells can be prepared simply and quickly. Apart from being highly nutritious, it tastes amazing with varying textures and flavours.
The salad will keep you full and happy till your next meal. Full of protein and micronutrients to nourish your body.
ROLE OF IRON
Iron is a mineral that the body needs for growth and development. The body uses iron to produce haemoglobin and myoglobin to provide oxygen to the body. Iron is also needed to make some hormones.
However, iron deficiency is one of the most common deficiencies in the world. Read on to understand the role of iron and how to absorb iron from food by eating the right foods and avoiding foods and drinks that inhibit absorption.
High Protein Bean, Avocado & Spinach Wrap
Sometimes we are after a quick nourishing meal to replenish our energy and keep us going. This simple yet wonderful veggie wrap created by Cinnamon and Bluebells takes less than 10 minutes to prepare.
Made with wholesome ingredients, packed full of protein, fibre and numerous other nutrients. It will hit the spot, please your tastebuds and leave you satisfied and restored.
C2CTC
Join an indoor rowing club and compete virtually with monthly challenges comparing yourself against the very best in the world. From beginners to Olympians.
A great way to stay motivated and keep yourself fit and healthy on the Concept2 rower.
PROTEIN FOODS
Increasing your protein intake can lead to increased muscle mass and increased metabolism as well as other benefits.
What’s more, it’s not a restrictive eating method, which means it’s sustainable.
In this article, a list of natural healthy protein foods are listed with the nutritional values and the reasons why these foods are an important component in your diet.
Chives or Thyme Scrambled Eggs on Multi-Seed Toast
34g of protein, 40g of fat and 29g of carbohydrates coming in at 600kcal.
A perfectly balanced meal with added chives or thyme to enhance vitamin C and boost your immune system plus extra potassium for healthy cells and manganese for bone health.
Blueberry Protein Porridge
This quick porridge protein mix is a great way to break your fast and set you up for the day.
Packed with 40g of protein, 42g of carbohydrates and 20g of fats, this balanced breakfast will energise you till your next meal.
SOMERSET 525
Three races. 5000m on Friday 25th March. 2000m on Saturday 26th March and 500m on Sunday 27th March. Juniors will race 525m on Sunday.
Team and individual entries are available plus a wide range of age and adaptive categories.
You can row at home, work, at the gym, in your rowing club or anywhere that helps you perform to the best of your ability. All races must be rowed on the Concept2 rower.
Open to anyone from rowers to fitness enthusiasts to complete beginners.
Macronutrients
Macronutrients are the three nutrients we need to consume to sustain life. The three nutrients are carbohydrates, fats and protein.
But what is the correct ratio? Should you change the ratio for weight loss? What about calories? Does exercise change your ratio?
We look at the Government Dietary Recommendations and compare them with our recommended ratio to kickstart your weight loss goals for Spring.
2022 WORLD INDOOR ROWING CHAMPS
All information, entries, live streaming and results from the 2022 World Indoor Rowing Championships held virtually due to Covid-19.
The top 3 ranked competitors in each race category from each of the 5 continental groupings (Africa, Americas, Asia, Europe and Oceania) have qualified for the fifteen virtual places at the World Championships.
Tight racing and new records are predicted from this excellent field of athletes.
5 tips for sustainable weight loss
There are many diets that will help you lose weight but are they sustainable. Are shakes a long term strategy or counting calories a realistic way to live? Are these diets short-term fixes and detrimental to your health?
I have put together my 5 top tips on how to achieve and sustain your ideal healthy weight without spending a fortune on dietary supplements or following the latest fad diet. These 5 tips will decrease your waistline and importantly, provide you with a long-term strategy to a leaner and healthier version of yourself.
C.R.A.S.H.-B. SPRINTS
All the results from the 2022 C.R.A.S.H.B. SPRINTS held virtually this year due to Covid-19.
Collagen and Anti-Ageing
There has been much interest and research over the past few years on anti-ageing foods to improve our youthfulness. Collagen is at the top of the list thought to reduce the signs of ageing.
What are the different types of collagen? Is it best to supplement with tablets, powders, serums, creams or consume it naturally? And are there vegan alternatives? Does collagen supplementation actually work?
ROB – DECEMBER 2021 CLIENT OF THE MONTH
Rob has gone from feeling exhausted playing football with his 6 year old son to training four times a week, achieving personal bests in rowing and weight lifting and winning the coveted December 2021 client of the month. Read how Rob has found the motivation and desire to improve his health and fitness, challenge his fiercest rivals and enjoy life more.
Plan your 2022 New Year fitness resolution
Breakdown your goal into smaller achievable goals to help you stay fitter and healthier in 2022. By having smaller SMART goals, you increase your chances of reaching your new years resolution and improving your health, fitness, waistline and happiness.
CHING – NOVEMBER 2021 CLIENT OF THE MONTH
Ching is November 2021 client of the month after her successes in local rowing races and achieving personal bests on deadlifts, bench press, rows and squats. Find put how she focusses attention on short-term goals to achieve success throughout the year.
British Rowing Indoor Championships 2021 results
All the results from the 2021 British Rowing Indoor Championships held virtually on Saturday 4th December. Compare your Concept2 rower 500m and 2000m times. Measure your fitness and strength. Age categories, lightweight, heavyweight, men’s and women’s events plus junior races.
Also link to commentary and live video feed.
EDWARD – OCTOBER 2021 CLIENT OF THE MONTH
Current research suggests that to make a habit stick it must be performed for 68 consecutive days. The idea of sticking with something for 68 days may feel overwhelming. When taking on a new challenge, focus on session by session. This helped Edward’s mindset when winning his second client of the month award.
Big journeys begin with small steps.
EXERCISE, FOOD AND CHOLESTEROL
What is the difference between HDL, LDL and triglycerides and can you improve your good and bad cholesterol levels through exercise and diet. Does the type of fat you eat really matter and can fruit and vegetables eat up fat?
DAVID HARRIS – SEPTEMBER 2021 CLIENT OF THE MONTH
80/20 Polarised training can increase your speed over a long distance marathon or a 500 metre rowing sprint. It’s all about balance and avoiding the ‘grey zone’. David Harris and his impressive 500m row at the age of 51 is proof of the effectiveness of polarised training.