Hey
Hope you are well.
This is a brief post born from a conversation I was having in my members area on Facebook regarding a programme I am currently running.
The members of this group , (my Blast Fitness Camp) are currently in week 4.
As with all of my programmes, whether it be personal training, semi private personal training, online coaching or the Equestrian Athlete Plan ( which by the way is now helping people in every continent as of last friday which is cool) , they are all programmed on a 4- 5 week basis.
Week 3-4 are more intense and if you are healthy you should love training at this sort of intensity, but remember you have earn the right to do this.
There is no way anyone could do this, thats exactly why all of the programmes are planned on a 4 week basis.
Its also important to note that you could not train like this all month, or all year, hence the slightly less intense week 1 and 2.
The training for me is not about “beasting” yourself, its about just being the best you can.
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Anyone can make someone tired not everyone can make someone better!
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Please make sure your nutrition is BANG ON!
That means- no processed foods, no alcohol, no sugar, no wheat.
It does include foods that swam, ran , grew or flew. The list is huge for those of you who have read the Hot to Trot Plan carefully.
5 Tips To Maximise Your Programme
1. Start the day with a combination of protein and carbs —DO NOT avoid carbohydrates at this time, your brain uses them as fuel….hence why when your less well informed friends go on low carb diets they feel like death! Fat burns in a carbohydrate flame- lovely analogy.
2. Make sure you are eating LOTS of green veggies. In particular watercress, spinach, broccoli and kale. This are anti oestrogenic and help to optimise hormone function. You want your testosterone levels(YES even if you are female) to be high around training as this triggers Human Growth Hormone to help replenish and repair muscles.
Try to eat some raw veggies at any opportunity as these contain lots of live enzymes and anti oxidants which I talked about at my seminar in early July
eating the colourful veggies as well is awesome as lots of them contain antioxidants and VIT C which neutralises the free radicals and help the liver metabolise fats.
YOU NEED these when training.
3. Eat plenty of good fats BUT not within 3 hours of training. These help to build the strength of the cell wall, allowing good nutrients in and keeping them in and blocking the bad toxins out. Good fats other than the obvious oily fish ones. avocado, almonds, brazil nuts (awesome for thyroid function), organic butter, coconut oil, extra virgin olive oil (please please don’t cook with this!!) . 60-70% of the hearts energy comes from good fats!
4. Get some good quality sleep- aim for 7 hours. Getting to bed around 10pm is ideal if you can. make sure your phone is on aeroplane mode and all electrical appliance are off. Baring the fan if you are like me, who struggles with the heat!!!
5. Zinc (50mg) and Magnesium (400-600mg)- ok, you have probably heard this a few times from me, but you CANNOT expect to get all the nutrients you NEED from food these days. Some days you will get lucky and consume all of them, other days its a lottery. Soil quality is at an all time low and its not always possible to get it locally and/or organically produced.
SO
Zinc and Magnesium supplements are needed. If you aren’t taking these, its like trying to drive your car with the handbrake on!
Take them 1-2 hours before bed. Magnesium for those of you who don’t know is a muscle relaxant, so will aid sleep. Magnesium is a massive source of energy for the heart.
A recent scientific study actually showed that men who were low in Mg were 60% more likely to suffer a heart attack.
Zinc is actually very good at helping growth and repair, and will positively affect the physical regeneration our bodies are primed for between 10pm and 2am.
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In closing I must say that one thing that really sums this up is that when choosing your foods please remember that –
The further you move from nature the sicker we become.
It’s so simple, it doesn’t need to be complicated and I think thats why we have been getting some cracking results of late.
I will be posting an article up soon of a lady who I trained to compete for rowing GB this weekend in France and they smashed it. Anne in particular got her nutrition nailed, she told me so
Eat Well, Live Well, Train Well
Matt
p.s. If you live in the Launceston area and you want to get started with the winning team on Monday we have a new camp starting- CHECK IT OUT HERE– we still have a few spaces remaining.
