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

Setting goals and working towards them is something that keeps me motivated on making progress. Back in the spring, my diet and exercise underwent analysis by Josh Mann  which gave me a good number of points to work on with a few changes to make. Although I didn't follow all the advice to the letter, there were a few key elements which I took note of and applied.
Firstly, I looked at my diet; knowing that I'd been a bit/lot greedy on my carbs it was quite apparent where to cut down (I miss you....), upping my protein and fat intake has been a joy on balance so I've got no grumbles. 
Secondly, there was a weird chain of events whereby my boot camp training was cancelled for around three weeks after I received my advice from Josh, so in keeping with his suggestion to ditch the boot camp training in favour of getting in more runs. I was taking longer runs as well as intervals and averaging 4 runs a week. It was fun to start with! I liked grabbing my running shoes and heading out but by week three my enthusiasm had waned somewhat so when I heard that our boot camp was starting up I just.couldn't.stay.away. 
I once went to a talk by a world class horse rider (I've forgotten who it was, I'm ashamed to say) who amongst all her pearls of wisdom shared this; a horse she was training up loved to jump but hated flat work schooling and the more they tried to work on the dressage the more unproductive it became. To combat this they used what the horse did love to work on things it wasn't keep on. I'm seeing myself as that horse. I can use what really keeps me upbeat to work on everything else. I now run twice a week, two boot camp sessions plus one interval session as well. You know what? I feel better than ever and because I've found a balance that works for me. I tell as many people as I can; the key to exercise is to find something you love, something that you will want to keep doing again and again.
What I've been slowly been getting round to telling you is that I reached one of my goals, a recent 5k road race provided the perfect opportunity on lovely flat roads for me to give it my shot. My official race time was 22:10 but it was a race time, not chipped start to finish. My watch gave me the answer I had been hoping for. The week before the race I kept very positive about it; drumming into my head the times for each k so I would be able to keep on track to run sub 22 minutes. I discreetly asked for people to tweet me some good luck and a kindly response really lifted my spirits and filled me with that little bit more energy. I never actually considered at any point on that morning that I was aiming for 13 seconds off a previous season's best, a full 29 seconds off this season's best effort. There didn't seem an enormity of ask, or a crisis of confidence, it just felt like I'd laid out my plan and I was just going to tick each box as I came to them. At 3k I was still on track; but my mind does get very garbled by this point, thinking straight is hard. I got confused at 4k, thinking it was someone else's watch beeping so missed my time check, so had no idea what my time was other than I was fading and all I wanted to do was stop. I mentally gritted my teeth and kept going; I bloody wasn't going to let all those hours of training go to waste, all those times I could have just flopped on the sofa with cake. This really meant something to me so I gave it everything I could, everything I had left in the tank. My timer went off meters before the line so my reflex action walloped it as I ran. Even through the jostle of finishers I say my official race time as I crossed the line and my heart did sink a little while being handed my complimentary water, getting my chip removed then returning to find a medal and banana. Chris asked me what my time was and it was only then I actually looked at my watch; to my disbelief it showed my precisely what I should have seen; 21:59. 
I'd love to say I was over the moon but I couldn't really feel anything but sick as a parrot and desperately tired, which lasted a good few minutes. The idea of making that goal when I started running would have been insane, goals should be SMART don't forget. Make a goal which you realistically can work towards and make that achievement. Then make a new goal, work, achieve, repeat.
When I heard that Josh Mann Fitness had started up a boot camp class in Wymondham I just couldn't resist going along on a cool Sunday morning to be put through my paces. You have a fair idea of how things are going with the warm up and first exercises. I have to say I've never squatted as much in my life - two days on and I've still got DOMS, hurrah! With a session like this you will always find the more you put into it, the more you get out of it. We did partner work whereby each person did a different exercise then swapped once one of us had completed the reps. I'd not done this before and thought it worked far better than setting a time limit - you feel an obligation not to leave your partner suffering for too long! The workout really pushed me; with everything from weighted squats, press ups, crunches, rope throwing, shuttle runs, jumps, weighted walks, lunges, planking.... the list goes on.  The thing I think works best about about a class like this is that is is so inclusive; you work with others or alone, doing as much as you can sometimes with a considered weight. The activities always vary, no two weeks are the same which keeps things interesting. Josh was a great instructor; both focused and encouraging too; he definitely got the best out of us. You don't need much equipment, though he did bring an exciting range of shiny new kettle bells which I felt a little magpie-ish around and a few cones, hurdles, rope etc. 
Boot camp is something most people would really get stuck into - I'm sure of it, but you do have to give it a try! If you are in the Wymondham area you ought to get yourself along, the first session is free so there are no excuses! You can find out all about the class at Project FIIT. I'm gutted I don't live close enough to make it every week! 
Have you ever tried boot camp? You should. 
What about your fitness goals, do you make them and what are they?
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