I don't like to bang on too much about exercise because I strongly suspect it's dull to read about unless you happen to be in the exact same position. Maybe you're already stifling a yawn - for which I can absolve you for. Continue at your own risk.
The year started with resolving to push myself harder and broach a more challenging regime of exercise. I've done some searching on YouTube and have settled on some channels that offer a good range of mirroring workouts. Some are so hard they make me want to wave a white flag from the floor or retch onto my shoes. These are my favorites. There's no doubting I like to be pushed to my limits because you don't know where your limits are unless you find them. Then maybe set about nudging them a little further. The 20 minute time frame is most pleasant as it is all over and done with quickly but I have to agree that a longer endurance session once in a while is also key to stretching myself in another direction. Varying intensity, weights, equipment and even maneuvers is the way to mix things up. How can I expect to change myself by keeping things the same?

We bought some body composition scales last year and although I hate getting on them barefoot because they make me yelp with the cold surface (and they weigh me heavier than the other scales- come on guys!) they track some interesting information.
What I don't need the scales to tell me is that I've put on fat as a consequence of 'maintaining condition/the pre, during and post Christmas overindulgence'. But it is interesting to see how much and when. What I'd like them to start reporting is that I'm losing it and FAST!
It's ok though, I knew it was happening. It was a self aware 'food is amazing and I'm going to eat all of it' in a cookie monster style scoffing. But food is just so delicious! I'm just eating too much of the high carb and high fat things.

Here's the plan. Take steps to lose the 3.2kg of fat I have gained.
Exercise is going fine and I'm feeling pretty much the fittest and strongest ever except for my running.
I need to sort out my eating. Yes, I eat a predominantly decent balanced diet with lean meat, plenty of veg and drink lots of water. However, I suspect my snacking on chocolate, biscuits, sometimes having a dessert and occasional lot of crisps has caused the majority of the gain. I also point the finger at bread for having crept back in to my life at too higher a frequency. Naughty loaves.

As I write this the clock starts at 26.6% fat mass compared to the 22.7% I would like to return to. Of course it's not about the numbers, it's not. I want to wear trousers and shorts with greater comfort again. It's strange really because 18 months ago when I felt really out of shape it was a different feeling. I feel like the fat is being stored and held differently on my frame. My arms make me feel happier now, they're more defined and less wobbly. Overall I don't feel too bad at all but I know that I'll be better off physically and mentally on a slow but sure journey to shedding the excess fat which is currently weighing me down.

It's all good. Just with a little less carbs.

Take care,

Sophie

Fitness in 2019 will be interesting. I've had a brilliant year and a half which has set me up for feeling super motivated for 2019. A healthy balance is for every day, not just for new year's resolutions which is why throughout the festive period I kept up my regular regime of exercise. Usually in a week I have one 5K run outdoors, 4 hiit workouts, a one hour outdoor bootcamp session (if not, then another indoor hiit workout) and a day of rest. It felt good to workout as part of a routine and maintain the continuity of activity despite the abandonment of most other parts of daily life over the Christmas break..
Back in 2017 I was in despair about how I had put on weight and lost my fitness mojo. It was around September 2017 that I finally found a way forward when I was introduced to High Intensity Interval Training workouts on YouTube. Joe Wicks 'The Bodycoach' was the channel of choice  initially and continued to be so up until a couple of months ago when I decided that I really wanted to up my game and challenge myself. I've dabbled with new channels and have found a couple which tick the box of kicking my backside. Heather Robertson has some really tough workouts (and she's got such a calm manner with no shouting or faff, just a clear video) and BodyFit by Amy has some good kettlebell sessions.
I love high energy cardio, strength and endurance. Give me a kettlebell and a pint of water and I'm away. The videos you shadow are absolutely essential for me; I can mimic along for an eternity but the ones which tell you what to do then expect you to crack on under your own steam are a complete no-no, I just can't be bothered.
Fitness has never been this accessible before. Thousands of free channels for inspiration, guidance and following along. Remember back in the old days where you had to buy a video or dvd? Now there's infinite choice on tap. We are so lucky!
So what's new? I'd like to try keeping up with running 5k as much as possible. It's great to try bettering myself and attempt to make inroads into my target time. Running a sub 23 would be perfect for me. I came close to a 22:30 a couple of times last year but didn't quite reach it but if I put in the effort then maybe I can run a sub 23 a few times and feel like I've achieved something. Finishing a good run and not feeling like I need to throw up would also be nice.
I want to find challenging workouts to do this year, ones that push me to grow stronger and for my heart to become fitter. It's not all about physique, your heart is the most important piece of kit you own - without it there's nothing so getting fit isn't just about dropping a few pounds and creating a better silhouette. I don't think this is emphasised enough throughout health campaigns and across the fitness industry in general.
I want my heart to become not 'the best it can be' because that sounds to pinnacle-esque really but just to gradually become stronger. A resting heart rate gets lower the healthier and stronger your heart becomes as the beat becomes more efficient. Measuring fitness is more about how quickly you recover, rather than what you can do.
Yes, I'd like to shed a few pounds of fat, just so that I feel a little happier in my clothes.
Also there are some fitness goals I'd like to reach, though these my be adjusted through the year and added to.

• I want to reach level 11 on the bleep test (gracefully, no grim consequences!)
• I desperately want to better my planks which are my worst aspect of fitness - still haven't addressed this. 3 minutes of strong frame would be amazing.
• Stronger everything and to work on this I intend to do more kettlebell and dumbbell workouts
• Increase my fitness test scores at the monthly bookcamp check in. We do 90 seconds of (jump) squats, press ups, burpees and then the plank to expiry. 
• Back in the mists of time - so far back I can't even find the post I declared I wanted to get washboard abs. I didn't remotely manage it. But this year I want to lose the fit round my middle and feel like I have toned up enough to feel fit and healthy - and like I can wear a cropped gym top without feeling grim.

Have you considered your fitness aspirations for 2019?
Take care,
Sophie

Just over a year ago I wrote about my turning point in taking back control of my fitness.
Things had lapsed into excessive eating, scant exercise and an ever increasing waistline. Then I gave the 15 minute hiit sessions a try and suddenly I'd found the answer to some of my problems. High intensity intervals are great value for money workouts. They maximise your benefits in that short space of time and have an enormous impact on the rest of your day.
Since January I made a streamlined effort to eat in a way that suited me, my goals and my allotment produce. By mid March it was evident how far I'd come, I wrote an emotional post back in April and I'd say my form peaked in May/June. Inevitably, the hardest part by far, as I've found in the past, was finding balance once 'goals' have been reached. Yes, I've put a little weight back on, off and on and off and on but that's the way of it. The scales we use every Saturday morning measure water, fat and muscle content too. I don't much care for them only as a habit now really but measurements say far more. Knowing that I'm able to wear my clothes without having to struggle into them (or giving up and buying something bigger) has been a load off my mind. I'm about 3/4 pounds more than my 'lightest' but once you reach a point where you're satisfied, which I did, it's almost impossible to stay at a constant and although I could go back in heavy to reclaim my best form I'm satisfied with a step down in favour of a good healthy mix of lifestyle.

I was asked the other day as a flippant question which had an unmistakably rhetorical undercurrent how do you stay so slim, Soph*?
It was a relative easy one to answer and as I feel strongly about how to quantify the recipe I listed precisely how: (and I think if you ask a question then expect to hear an answer, even if it's not one you want to hear).

• 4 High Intensity Interval Training (hiit) sessions ranging from 15-25 minutes each per week 
• an hour of bootcamp a week
• a hard 5k run a week (ideally although I don't beat myself up if I miss one, or two)
• Cut out/right down on carbs like pasta, rice, bread, too many potatoes and instead fill up your plate with extra vegetables
• Drink plenty of water
• Get enough sleep
• Walk and get fresh air regularly - I also do a lot of allotment pottering

Sports bras are absolutely THE most important piece of sports kit for women. Although I've got a modest bust I am resolute about adequate support for all activities, especially sport.
My list of exercise activities isn't exactly vast; running and boot camp so I find that all my sports bras are used for both (especially as I don't have all that much to keep under control), a multi purpose sports bra suits me well. I've been over the moon with my Active Multi Sports bra which I've been wearing since November. The Shock Absorber SS16 collection is made up of four fabulous styles, the other three being the Ultimate Run Bra, Active Zipped Plunge Bra and this, the Active Shaped Support Bra which I've been trying out for the last couple of weeks.
This is the first sports bra in a long time that I'd describe as dressy, it looks gorgeous and makes me feel really feminine; a snuggly bright blue base layer with a black gauze overlay with strong shaped stitching. It's supremely comfortable to wear as the soft blue base is lightly padded, soft and breathable, it wicks away moisture and doesn't budge at all. In terms of fit, I'm really happy with it, my size is just right and the single clasp at the back (it has three hooks, for just.in.case) makes it an easy one to pop on and more importantly, off. The adjustable shoulder straps are much wider than any of my non-sports bras to avoid digging in. Shock Absorber know their stuff when it comes to support; it's no surprise they are an award winning sports bra brand who specialise in breast health, that's what you expect when their designs are based around the results of scientific research in how to combat breast bounce and how us ladies can take good care of bodies during exercise.
Back in 1994 Shock Absorber designed their original bra and soon in depth research aided the constant development of sports bras to control movement and allow women to feel comfortable and confident to take on everything they want to.
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Many thanks to Shock Absorber for sending me the bra to review. It was a joy. All content and opinions my own.
Sophie

Finding that balance of a good, healthy diet and a sensible exercise regime is difficult. I know that over processed grains and sugars are no good in quantity and that lean meats and plenty of greens are good for you, but it's the finer balance of things that I struggle with.

Food is fuel.

It pains me when I hear people almost boasting about how little they've eaten. Seriously, you need to eat sensibly to fuel your body to be able to do what you're setting out to. You need a certain amount of fat and salt in your diet, it's vital to keep you healthy.

.

I'm in limbo at the moment between doing the bare minimum exercise (two one-hour boot camp workouts a week) and as much I can fit in (up to three runs as well, averaging 5k each). In order to make the most of my hard work I've taken to drinking a protein shake straight after exercise in order to stop me feeling hungry as well as to top up my protein intake. Muscles need protein to repair and maintain themselves, especially after exercise so it's really important to ensure that your diet includes plenty of protein to ensure you reap the rewards of your workouts. Monkey nutrition have this Whey Protein Isolate called Primal 26 which I've been enjoying in wild strawberry flavour. You can make it up with either water, milk or a milk substitute like almond milk, I prefer using semi skimmed milk and using a little less liquid than recommended so it's nice and thick. Protein shakes are notorious for tasting odd but I rather like this flavour, it's pleasant to drink. Having not heard of Monkey before I've had a snoop around their website and I'm impressed; I like their ethos and product range, which puts emphasis on getting lean and building muscle tone the healthy way.

The other important factor I've not yet mentioned about a healthy lifestyle is sleep and getting plenty of it. I'm working on it.

Sophie

Thank you to Monkey Nutrition for sending me this product to review. All content and opinions my own

Do you know what really made me smile this week? Two things in particular. One being that I had to do a boot camp workout class with my hair down. There was an unfortunate incident involving dropping a scrunchie in a loo. I can't tell you just how fun it was to be running around with my hair swishing around in the evening sunshine, quite liberating! Now, it wasn't all that practical for some activities but it didn't seem to matter. The difference was staggering; I felt like I looked nice, it gave me a huge grin and also made me feel like a proper rebel.
My fitness journey hasn't been a consistent upward trend; I go through both patches of things going really well and then other times some rocky days and weeks where everything feels like hard work and pointless. It's sometimes too easy to get bogged down with the 'right now' and forget to take a few steps back and give yourself the credit for everything you have achieved. It takes time to make progress and move closer to reaching goals; the commitments of time, energy and money are all worthwhile in the end. It's a journey, you'll get there if you keep working at it. Give it your best each time and make little steps of improvement, they all add up! Make sure you give yourself the encouragement and praise that you afford to others. You're doing great, go inspire yourself.

This new workout gear from Matalan has been a welcome addition to my wardrobe and made me so happy! I love the digital style print activewear range and this bright turquoise stretchy top is really comfortable for working out.
Who inspires you?
Sophie
This post was written in collaboration with Matalan, all content and opinions my own.

I've been gathering my thoughts on this year's fitness goals for a while now but it's been difficult to pinpoint exactly what I want to work towards achieving this year. I want to get back into eating sensibly; plenty of fresh fruit and vegetables, lean meat, more fish and whole grains. It all sounds so simple and straightforward but putting it into practice tends to be a little more of a challenge and it's one I want to rise to. Making small changes like drinking more water instead of coffee and limiting alcohol to weekends are all within my control. After years of bad skin, I have learned to relish my clearer complexion, so I'm willing to make compromises to keep it nicer for longer.

As an early bird, I really want to get my days off to the best start I can ensuring that both my appetite is satisfied and I'm nourishing myself from the start with a healthy breakfast. I want to get back into porridge ideally. My top tip is smoothies; if like me you really can't face eating raw spinach, try a home-made smoothie with some fruit and yogurt or milk, you can have it anytime of the day and you can pop in whatever you like.

In 2013 and 2014 I had my heart set on running; it gave me something to focus on and strive towards which was great in a way because it kept me busy and the rapid improvement kept me motivated. This year I'm not so sure that I want to focus on it so heavily. More than a few times I took to the roads with nothing more on my agenda than to jog along, enjoying the peace of the countryside, the fresh air, sunshine on my skin and the ability to run along while breathing easy. The enjoyment was immense. This year I want to capture that feeling of pleasure much more often.

Conversely, I also want to pursue the harder bootcamp style workouts that seem to be right up my street. I now go to two different classes a week, one of which is just amazing and pushes me in different ways every time. My original thinking was to seek out a personal trainer which should give me a regular commitment, way to keep focussed and some motivation to do my best at all times. Maybe something I will undertake come spring?

One thing I really have learned about a healthy lifestyle is that the more you enjoy it, the more likely you are to stick with it; the longer you stick with it the more you get into it. It's a real priority for me to smile more and to take more enjoyment my lifestyle. You only live once, this isn't a dry run. There is something gratifying about brand new workout wear; I don't often treat myself to new gear but maybe this year is that time to make a change. Let me say I've never worn such fabulous quality outfit, it's a whole new experience! I have Anthropologie to thank for sending me this outfit from Pure + Good. They have a fabulous range of high quality activewear online, it's great to see some unique pieces that stand out and look special.

The static stripe legwarmer leggings are such a great fit, I went for size small which is approx. 6 – 8 which is a comfortable snug fit, made from something incredible, a thick, stretchy fabric which gives and stays in shape (and certainly wont let anyone else see your underwear through it when you bend over – we've all seen someone else's wardrobe malfunction). The foot strap detail is rather clever too, I wish all my workout leggings were as good. I'm never usually confident enough to parade around in just a crop top but I'm happy to make an exception for this stripelace racer back bra which is again made of some kind of marvellous thick material. There is a flattering amount of padding to not only offer a reassuring amount of support but also leaves me feeling way more feminine than usual with a little bit of cleavage. Blink and you miss it, but still.

The pretty lace back really deserves to be seen, it's gorgeous isn't it?!

In summary, I want to smile; I want to lead a lifestyle that makes me happy, keeps me healthy, allows me to feel strong and capable while inspires others to do the same.

Sophie

This post was conceived in my head about four weeks ago when I was caught off balance by a conversation with someone about my lunch. I usually eat a big salad for lunch with a good portion of protein in the form of chicken, mackerel, bacon, mixed beans, corned beef or something else a bit random. This is followed by a half a cup of low fat yogurt with honey and a piece of fruit. No cake, no biscuits, although that doesn't stop people offering them which is really annoying.

picture from July

The question was put to me: “you're never going to be an [Olympic] athlete, so why are you bothering?” which knocked me for six that a) someone would be so blunt in asking, plus b) that I didn't have a concise answer ready.

After a bit of consideration I have an answer.

I'm scared. I'm scared that I turn the big 3-0 next year and I'm neither ready for a milestone, nor ready to start acting my age. In my head I'm pretty much just 18; young and silly. There is no way in hell I'm going to sit back and wait for my waistline to fill out and take up soap operas as a pastime. If I can con my way into staying looking younger for longer (without surgery and drugs OBVS) then you can bet your ass I'm going for it. Eating clean and exercise to get my body the way I damn well want it – that's strong not skinny FYI – is absolutely worth it. That loathsome quote about 'nothing tastes as good as skinny feels' is something I've never referenced before and I don't want to directly mention ever. My take on my body is this: there is precious little satisfaction tucking into something that tastes good yet leaves me feeling grumpy afterwards that I ate. I'd much rather fuel myself with good nutritious fuel and be able to look in the mirror in the morning without grimacing. It's a personal preference.

A (fairly) healthy diet along with a few workouts and runs a week keeps me ticking over but I'm currently trying to make a teensy bit of headway in just getting to the summit of where I want to be. I was nearly there; so close but then as per usual I fell off the wagon and to date can't get back on with both feet. It's not the end of the world and I'm not tearing my hair out about it, but I would like to get my head and my schedule sorted out so that I can at least make sure I know how things are going as opposed to being in the dark (which I do feel like things are at present).

I wrote a while ago about women who's bodies inspire me (post long gone now) and they were all strong and healthy women, Jess Ennis-Hill, Jillian Michaels, Jodie Marsh and Victoria Pendleton; they all inspire me with the dedication they have put into creating their physiques. Here's the revelation I've noticed: I don't want to workout to get their bodies, I want to create my own! I'm just going to work hard at what I enjoy and see where it takes me. Naturally, my legs are far more toned than any other part of me, my matchstick arms have been a supremely slow process to strengthen, my core although getting stronger is where any excess weight will sit (why wont it go to my boobs?!!!). The washboard rippling abs are not all that likely, but you know what? I don't mind. I'm enjoying being myself and where my hard work is taking me.

As for why people ask such blunt questions; they're either trying to show they care and are worried about you OR they're just arses. You decide. All I want to say is that a little support wouldn't go amiss.

Sophie

My fitness posts have been a once-in-a-blue-moon affair the last few months; I suppose that's because I just haven't got many pictures of fitness related things and posts usually start with photographs then assemble from there upwards.   You know I like working out. In the last two and a half years I have become a bit of a fitness junkie; now counting running as a hobby along with regular boot camp classes (which are the absolute best thing ever – you have to get along to your nearest).  I have various long term goals I guess although they are pretty vague. My main motivation is that I want to hit my thirties in fighting fit shape (due to turn 30 next year, vom) and not slink in feeling unfit as well as old. As I live out in the sticks joining a gym has been not-so-practical and I've not pursued it although have recently been toying with the idea of getting a personal trainer.  I get that not everyone is interested in fitness. I get that not everyone appreciates a toned physique (although it's something I long for). I get that it's not for everyone. What I don't get is that some people feel the need to criticise people who DO want to get and look fit. Someone close to me, who shall remain unnamed because I'm not quite as brutal, was very rude to me about my chosen fitness pursuits. Not knowing I've already been going to boot camp for 2+ years told me “you don't want to do that, you'll get ugly. It will put strain on your face” I was pretty livid, I have to say. I retorted with “I've been going two years, so do I look ugly?!” which received no response. We have a brief dialog which I somehow refrained from using blasphemy but I left this person in no doubt of what I thought of their attitude. Actually I'm still fuming, weeks later. It's ok though I guess, I used my aggression to fuel workouts.

A long time ago in my early teenage years I heard a wonderful quote from a wrestler named Chyna. I was really keen on watching WCW on the telly every Friday evening. If you don't have a clue who I'm talking about be careful with your search, turns out that wasn't the only job she had... Anyway, in some interview she did I heard her say in response to a question about her body that she had been 'crafting it' for her whole life. That term really stuck with me. Crafting.

I wanted to be strong and sexy. The boobs the size of beach balls were never on the agenda, but I did aspire to be fit and self-empowered. The message about working with what you've got is for a whole separate post I suppose but I just kind of assumed I would stay slender and get strong by doing nothing new. Fair enough I did stay slim until my late teens then very gradually, so as it went completely unnoticed, I started putting on weight until one day I was shocked to find the scales telling me I was a stone heavier than I expected. By that point I had started to feel a bit uncomfortable in my clothes and it was either a case of buying a size up in jeans or doing something about it.

Bootcamp has pretty much saved me from carrying on down the same path and letting me lapse into gluttony and inactivity. I firmly believe I would be at least two sizes bigger than I am, with far less to smile about had I not got stuck in.

I took these pictures as part of my record of how my body is changing but I kind of like them in black & white even though I do have a face of thunder (this is what happens when I forget to smile, boo). My abs are getting there although I wish they always looked like this instead of before I've even, on non-bloated days. There is a distinct nip in at my waist now which is really encouraging . My arms are probably the second most noticeable change over the two years and although they are still like little matchsticks there are more apparent biceps and a more toned shoulder line. My legs have always been kind to me; even when I was less active they looked quite toned so I've just been working on them gently to add to the toning.

If you need me I'll just be busy, crafting away.

Sophie

It's high time my health and fitness plan was reassessed and given a much-needed shake up, today's post comes from Josh Mann, a personal trainer and nutrition advisor who is scrutinising my current regime and putting forward his recommendations. This is very exciting for me! Over to Josh
Sophie and I have been have been speaking recently on Twitter and I have offered to have a look at her current regime and see if there is anything she can improve upon to get the results she wants.
First, lets look at your current lifestyle and what you have done to get yourself where you are today………
Finding this out is crucial to understand what current activities a person undertakes on a day-to-day basis, but it is also important to find out and negotiate the time they have to dedicate to their goals. This will have a big impact on the advice and recommendations I would give to somebody.
· After an active childhood, you (as most people do) have fallen into the trap of becoming inactive as an adult.
· You’ve decided to attend a boot camp and gained confidence as you’ve gotten fitter. Since then you’ve taken up running and previously entered both 5k and 10K running events (with personal bests of 22min12secs and 46mins57secs respectively) – not a bad baseline to work from.
What activity are you participating in on a weekly basis?

· Daily dog walks
· 2x boot camp style workouts a week
· 2x interval style running sessions that last between 12-20 minutes
· Now looking to add a long run lasting between 45 minutes and an hour on the weekend.
From this you can see throughout the week you are quite active, I like that you’re out walking the dog and making the effort to do some form of activity. You do not have loads of time to exercise because of your work so you are keeping sessions short and intense so you can burn a reasonable amount of calories.
What’s the mission captain?
Let’s talk about goals – what do you actually want to achieve?
All goals should be SMART – Specific, Measurable, Achievable, Relevant & have a Time-Frame. This will help you keep focused throughout the duration of your journey.
Let’s have a look at your goal:
S – you want to be able to run 10k in less than 46 minutes
M – It is something that can be timed with a stopwatch
A – You already have a PB of 46mins 57secs, and are a regular exerciser so to improve by 58 seconds does not sound unrealistic to me
R – You’re a keen runner, who is looking to better yourself and improve your overall health and running is a great way of doing this
T – I feel 12 weeks is a realistic timeframe to achieve this in.
Lets have a look at the nutrition side of things……
Nutrition will make or break your goals. Getting enough good quality nutrients is key to helping you recover from exercise, but it will determine whether or not you get the body of your dreams.
I asked you to fill out a food diary, logging everything you ate and drank throughout the course of a week. I would recommend that everybody do this at some point in the near future, as it can be a really good indicator of bad habits.
From your Food Diary I was able to produce the following stats:

	Food Diary (Average)	Target	Difference
Calories	2102	2000	102
Carbs(g)	277	251	26
Protein(g)	81	104	-23
Fat(g)	59	65	-6

Over the course of a week you can see that on average you are consuming 100 calories a day more than you need to. It may not seem like a lot, but that’s an extra 36,500 calories over the course of the year – this will not help appearance or performance.
The majority of people do not eat enough protein and you definitely fall into this category – you are eating around three quarters of the amount of protein that you actually need. If you are active, you need more protein to help recovery and build lean muscle (this helps you burn more calories at rest). The NHS recommends 0.8g of protein per kilo of bodyweight – this is fine if you do no exercise at all. But if you are exercising (and doing so on a regular basis) you need to double that amount – and before you say anything, no, you are not going to get huge ladies!
To me it appears that you are getting enough fat in your diet. I like to aim for around 1-1.5g per kilo of bodyweight. Fat is vital for overall health and should not be cut out of somebodies diet (see my blog on low fat diets). You just need to make sure that you’re getting fat from good sources such as butter, lean read meats, oily fish and nuts.
Carbohydrates are the last things I tackle because you should get your protein and fat sorted first and let carbohydrates make up the rest of your diet. You have included a range of Carbs including oats, bread and cereals in your food diary. I think oats are a good source of carbs but bread and cereal on the other hand, I don’t. The focus should be on unprocessed foods like starchy veg and 100% whole grains. Lets not forget those green veggies, these should be consumed daily and in large quantities. They offer too many benefits to describe here.
Moving forwards
I like that you are currently including two intense running sessions a week in your regime as this will help improve speed. The only changes I would make to your current exercise routine is to remove the boot camp style training and get some more miles in. I’m not saying that a boot camp style workout is bad, but for your goals it is not a relevant style of training. These boot camp sessions should be replaced by two running sessions, each lasting between 30-45 minutes. One of the runs should be quite easy and the other running at the speed required for you to hit your goal.
If you implement the nutrition strategy that I have suggested above, you should see your recovery time improve, have more energy and feel full at meal times.
Anything else to look at?
Sleep……..
You have told me that you get between 6-6.5 hours of sleep per night. Now for me, I think you need at least another hour to aid recovery.
Sleeping continually for either less than six hours or more than nine hours in adults has been associated with poorer health.
Below are the daily hours of sleep people need at the different stages of their lives:
· Children: 10 to 11 hours of sleep
· Adults: 7 to 8 hours of sleep (adolescents need a bit more)
· Older adults: 7 to 9 hours of sleep
When we sleep the body carries out a number of functions that we are often unaware of; producing processes that help you deal with physical and mental stress, information processing, memory formation and the repair and restoration of (muscle) tissues. It is a natural process and something that is essential to our overall well-being. If you struggle with getting a good nights sleep then I would recommend using a supplement called ZMA. The zinc and magnesium will help you relax and help you sleep through the night.
Before you go…….Read this!

Before you decide to get started on a brand new health and fitness journey, whether that be running (like Sophie) or for general weight loss, really take the time to make an honest assessment of your current circumstances. Better yet get someone let myself to do it for you. We can discuss achievable goals and make sure you have all the tools you need to achieve them.
Thank you to Josh Mann for this report! It has definitely given me the motivation and direction I need to go forward with renewed vigour and positivity. If you want Josh Mann Fitness to set you on the right track then check out his site for details of all he can offer you, follow his blog for great health and fitness posts and give him a tweet @joshmannfitness on Twitter too. I'll be keeping you up to date on the new changes I'm making soon. Good times.
Sophie

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It's been far too long since I wrote about running; the hobby I discovered last spring blossomed over summer, lingered in the autumn and died back over winter. I got the fear that I had left behind the days I could enjoy pounding the streets in my running clobber. The treadmill became my reluctant companion for a few months since Christmas but as soon as the evenings drew out I dumped it in favour of the great outdoors, how fickle my affections are. Over the past six weeks or so we have been heading out to run 10ks which at first was dreadfully disappointing – finding it so tough going to make the distance at a significantly reduced pace. It felt like I'd dropped back behind about ten months of training even though I'd kept active over the indoor season and I did question whether I really wanted to persevere with it at all. Then after a couple of weeks Chris volunteered to run with me as he wanted an 'easy' run (thanks a bunch). That 10k training run was absolutely one of the worst runs I've ever been on, the effort I put in to keep going was ridiculous but tried to keep my concentration focussed on keeping my breathing in a relaxed rhythm. I made it round in around three minutes quicker than the week before but felt sick as a parrot afterwards. We ran together for the following three weeks and progress was up and down but still in a positive manner which was a relief – I feel like all the effort is worth it when progress is made.

On Sunday we took part in the GEAR 10k race locally which was a flat, fast, traffic free road race with around 1800 competitors, so easily the biggest we've taken part in locally (we did it last year too as our first 10k race)

My 2014 resolution of setting a new pb was safely out of reach so I wanted to run a race I was happy with as opposed to anything else. The nature of a large race meant that there was so much congestion from the start, which seemed to last for at least the first 2k, giving a most irritating slow start. Despite wearing my Garmin watch I found it difficult to keep track of my overall pace with so many other runners speeding up and slowing down all over the place. My chip time was confirmed at 48:12 which was an exact match for this season's best so I have to be satisfied with that in challenging conditions. My time was just over three minutes faster than my time for last year's race (and beat Chris' time from last year too) which was pleasing but the main difference was my recovery time; I got my breath back far sooner and only felt a bit peaky for a minute then pretty good. My boot camp training coach had come to support us and we had a little chat after the race and I was entirely capable of conversation if dripping a little sweaty.

The most exciting thing is that I feel like the fun has been put back in to fun runs for me, I can look forward to going out for a spin in the sunshine as well as a slog to get a good time. It's not all uphill anymore and I can stay realistically hopeful that progress can be made towards my running goals. Thank goodness.

Sophie

When Holland and Barrett asked me to take a health and lifestyle MOT I thought it would be interesting to find out where I stand and how to make improvements. I've spoken before about how pathetically bad I am at looking after the 'beauty' side of my health; dry skin, severe lack of beauty regime, abstinence from moisturising. You name it, I probably forget to do it. I was sent some Aloe Vera wipes to help keep my skin fresh. I tend to use a multi stage process to clean my face; tissue to wipe off some of the foundation (my skin is so greasy that foundation tends to just float off the surface anyway), then wet wipes to get the majority off, followed by micellar water and then a while later a good wash with a sensitive facial wash. This is supposed to all be concluded with a little bit of a moisturise and as one of my resolutions I vowed to get myself into a better routine of moisturising my face in the hope that I can slow down the rate my face looks like it's ageing. Three weeks of regular attention was all I managed before getting forgetful and skipping the odd evening before abandoning it altogether. This Olive oil day cream looks rather luxurious and really ought to be applied albeit sparingly of a morning to protect my skin from the cold winter starts which seem to be drying my face out each morning.

You've probably notice that my hair is getting in worse condition in recent months, it looks and feels much drier which I put would say is partly down to the weather but mosty because I haven't been lavishing it with enough care. It really needs a regular moisturising mask but I just never seem to prioritise it and so my various tubs of gunk for that remain untouched. I was sent some Hair Food which contains vitamins and minerals needed for hair to grow and maintain good condition. Sadly, as I'm utterly rubbish and can't swallow tablets these are something I'll pass on to someone else who can make better use of them.  I've spoken before about how I really don't like nuts. As part of my attempts to eat clean and improve my diet I've taken to trying more in the way of including nuts and seeds. These almonds are sure to get eaten soon. More to come on the nut-front soon I hope.

It's no secret that I don't get enough sleep. I tried really hard last week and got a trio of early nights, two lots of over 7 hours and one full 8 hours, I was so proud of myself but conversely I did feel a bit poorly after the 8 hours, with a dull headache most of the day which I can't really explain. When filling in the Good Life MOT survey I perhaps should have elaborated that I was not gettng enough sleep because I simply don't allow enough time to sleep, as opposed to laying awake at night. Chris, on the other hand is something of an insomniac so I'm hoping these Valerian pills will be of some use to him. The lavender essential oil and lavender massage oil are really not my thing as lavender is far more of a scent either of my grandmothers would use and kind of puts me off so again, I'll pass these on to someone who can get more use. In fact I think I'll put together a giveaway with some extra goodies soon. Along with a blogsale, I HAVE to part with a load of clothes.

Thanks to Holland and Barrett for sending me this parcel! All opinions my own, as usual, as ever.

Sophie

It's high time I checked in again with my running progress this year. As you may know, I've been spending time with the treadmill in an attempt to get my training back on track after a frankly LAZY winter. Ideally I've been on 'mill 3 times a week but in fact it's been more sporadic so sometimes just once, or none. My main focus has been on interval training in order to build up my cardio abilities and my breathing, with a gentle warm-up in order to get my body in gear for a bit of a beasting. To be honest the maths of pace and speed are beyond me but the treadmill is currently set on imperial measurements. I try to do between a 14 and 25 minute workout with at least 5 minutes of gentle jogging included to start off, the last thing I want is to go and injure myself at this stage! I then whack the speed up to somewhere between 9-11 mph for a minute (or as long as I can possibly manage) before reducing it to about 3 mph (walking pace) to recover. The machine can measure heart rate so I'm tending to take that as an indicator for when to speed back up again. For example; my heart rate once I have been sprinting for as long as I can manage is around 181 bpm, so I wait until it falls down to under 130 bpm (which is a couple of minutes of walking and breathing) then go fast again. At the moment I tend to do between 3 and 6 sprints depending on the length of workout and by the end I expect to be sweaty and disgusting. For the time being I have been running at 0% incline but I'm going to start the intervals at an incline but slower pace in order to get some hill training in.


Anyway, earlier this week I aimed to run 5k and set the speed at higher than I was used to running at. I made it to 2.75miles in 22minutes (after a 0.5 mile steady warm up) and really felt pretty shattered after that. The workout kind of left me feeling a bit daunted at just how much faster I'd have to run to reach my goal of 5k (that's 3.1miles in old money) in sub 22 minutes. Clearly, I have a LOT of work to do.
Yesterday I decided to make the most of the mild conditions and afternoon sunshine to hit the road for the first time in what feels like an eternity, although in reality probably only a couple of months. The main objective was just to make it to 10k all running as it felt like all confidence had drained out of me and I really didn't even know if I could still make the distance at all. For the first time in at least a year – if in fact ever- I discovered what it is like to go for a casual run and how to enjoy just running in the great outdoors, feeling the sun on my bones and feeling to a certain extent 'carefree'. Sure, I DID keep an eye on my Garmin Forerunner watch to see how I was going but not in a competitive way, just to make sure I wasn't pushing forewords too fast with the risk of premature expiry. To my total surprise the first 5k were at such a leisurely pace that despite a raised heart rate, I wasn't really out of breath and felt mighty fine. I should point out that I planned to do two laps of a 5k circuit just in case I felt like I wasn't going to make it. So the second lap started really well and naturally I didn't feel quite as fresh but it did make me happy to just relax about slowing right down on the incline and just not look at the watch, panic and have to press on harder. It's not in my nature to be so laid back about this but I had promised myself I wouldn't be fazed by however long it took me to make the distance and I resisted running hard at all points other than on the last half kilometre on a proper good downhill so I thought I'd just stretch out and do a short stretch as fast as I could which was satisfying. Just the fact that I made the whole distance still running has boosted my confidence no end and was just what I needed to make me feel like I CAN do it and I CAN make progress. All is not lost.

Sophie

My motivation in January had waivered somewhat but now we're into February I can say with a certain degree of determination that my focus is back on track and my nose is due to be glued to the grindstone to make some tangible progress. It almost feels like I need someone kicking me up the backside to start the ball rolling as I'm clinging on to that lazy ledge with my fingertips for all I'm worth instead of diving in gracefully. What's better for making training more enjoyable than new workout wear? Matalan have a whole new range of sportswear at the moment and they kindly offered to send me some to try out. I chose this jaunty pink t-shirt and sensible black leggings to make a practical outfit. Usually I wear a baggy style of jogging bottoms for a workout but always feel that they make me look larger than they ought to so I opted for these flattering fit bottoms which fit much nicer and are going to boost my self esteem no end which is pretty good going for £12.

In order to put the outfit through it's paces I proceeded to work through a couple of YouTube boot camp workouts and then spend 15 minutes on the treadmill and am happy to report that I was very confortable throughout. I was pleased with the length of the tee and it stayed in position well, nothing worse than a top that decides to ruck up!

A few months ago I attended a practical running seminar hosted by an ex-pro distance runner. Like a sponge I soaked up all the information, pointers and concepts that were mentioned and I've been mulling over a few ideas on and off since. There was one point brought up that really hit home and has been nagging away at me when I feel like it's all hopeless. If you gave up work and took up full time training for your running distance of choice, no matter who you are and what your current standard you would not believe the leaps and bounds that you would come on and the progress you could make. Now, becoming a full time athlete, funnily enough, is not on the cards for me, but the promise of being rewarded by a higher level of dedication is something that does tickle my fancy. Who knows what this year could bring? It could be anything, but wouldn't it be great to have an even more successful one than last year? I don't know if I dare to hope but I want to immerse myself in training and positivity regardless and just take each day as it comes.

Sophie

Thanks to Matalan for sending me these items to review, all opinions my own.