Blog
Cod, Prawn and Coconut Curry
A protein packed healthy delicious meal which is simple to make and can be used with any meaty fish of your choice.
A meal which will provide all of your essential amino-acids and micronutrients to help you feel full and speed up your recovery for your next workout.
Exercise Your Brain and Boost Your Career
As a personal trainer, I often hear people say how hard it is to train regularly. Of course, I understand the hurdles of life and commitments and responsibilities of a working life. Exercise can easily slip off the agenda.
But if I told you exercise increases brain power and boosts your intelligence and enhances other areas of your life including your career, would you make time to fit in daily exercise.
Read on for some interesting research into the area. It may change the way you think!
Doping in Sport
Modern sport is plagued by suspicions that many top athletes are cheating with performance enhancing drugs (PEDs) such as anabolic steroids, human growth hormone, erythropoietin (EPO), beta blockers, stimulants and diuretics to name just a few. The risks associated vary with each drug. All dangerous (especially with overuse) and all morally wrong, not to mention the long-term health effects of doping. So what are the side effects and why are amateur athletes turning to PEDs.
World Indoor Rowing Championships 2023
The 2023 World Indoor Rowing Champs will be staged as an hybrid event and will take place on the 25th and 26th February.
Competitors from all continents will have the choice to compete in-person at the Paramount Fine Foods Centre in Mississauga, Canada or join the action virtually in real time on their Concept2 rowers.
Each continent will be allowed a number of virtual places to pre-qualify for the Worlds.
British Rowing Indoor Championships 2022
The British Rowing Indoor Champs 2022 are back at the velodrome after a 2 year hiatus due to Covid-19.
It’s the sixth time Lee Valley VeloPark have hosted the indoor champs. All ages, all abilities, rowers, fitness enthusiasts and Olympians.
Entries are now open.
*UPDATE – Event cancelled
Dorset Indoor Rowing Champs
The Dorset Indoor Rowing Champs will be held virtually this year from Friday 4th November to Sunday 6th November 2022.
Friday will be the team events over 5km. Saturday will be 2km individual racing and Sunday will see the sprinters over 500m.
All monies go to good causes. See Dorset Indoor Rowing Champs Facebook page for regular updates.
Australian Indoor Rowing Champs 2022
Test yourself against other indoor rowers and see how you stack up against the rest of Oceania.
Also this year, AIRC are accepting virtual entries so you can race from anywhere in the world. Just need a Concept2 rowing machine, a laptop and wifi.
Do bear in mind that Australia is GMT+11 so those of us in Europe may be racing early hours of Saturday morning!
Row Series XII
ROW Series is an online indoor rowing competition set over a period of 4 weeks. One workout is released each Monday at 10am and athletes then have until the Sunday at 10pm to complete the workout and upload their score to the website.
The competition consists of 4 events over the 4 weeks period.
Competition Divisions are open weight (women over 65kg / men over 80kg) and lightweight (women under 65kg and below / men 80kg and below). Age categories are open, 40-49 and 50+
Nutty Mushrooms on Toast
The gut thrives on a variety of foods – each one provides different nutrients and different bacteria, so starting your day with these pimped-up mushrooms on toast is the perfect way to support your gut health.
And at only 640 calories, the nutty mushrooms on toast is also kind to your waistline.
Milk Alternatives
Plant-based milks are so popular that shoppers spent £100 million more in 2020 on alternative milks. Almost a third of adults are now buying plant-based milks and for the under-35’s the figure rose to 38%. This has been fuelled by environmental and health concerns and the pandemic where eating vegan or plant-based foods became more appealing.
The Swedish brand ‘Oatly’ is now listed on the US stock market. Since the 1950’s, consumption of cow’s milk has fallen by 50%.
In this article, we look at the different types of plant-based drinks and the pros and cons of consuming these milk alternatives and the environmental and health considerations.
British Rowing Online Challenges
Complete a specific rowing challenge within a specified timeframe and receive a bespoke medal and certification on completion.
Get active and challenge yourself on the rower and boost your training.
Lots of monthly unique challenges such as Row the Atlantic, James Bond and Row the Canyon.
Beetroot and Bean Burger with Sweet Potato Wedges
Burgers don’t have to be fatty and meaty – these beetroot and bean burgers are full of great protein, fibre and flavour and make a delicious filling meal.
They can also be made in advance and cooked later.
The Devon Indoor Rowing Championships 2022
The Devon Indoor Rowing Championships is an annual event organised and supported by Fitness Matters. Entrants of all ages and abilities are invited to enter. This year, the event will be run virtually. Races are over 5000m and/or 1000m and there is a kids event ages 7-11 over 4 minutes and a 2 minute race for years 6 and below.
Menopause and Exercise
On average, a third of a woman’s life will be beyond the menopause. Exercise may help to reduce menopausal symptoms through maintaining a healthy weight, building muscle mass to protect bones and joints, reducing the risk of serious disease, improving wellbeing, improving sleep patterns, improving mobility and helping to reduce stress.
Find someone to workout with or find an activity you enjoy and add in resistance training.
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.