I’ll be at BodyPower expo 2013

Just a quick one to say that I will be at the BodyPower Expo this Friday and Saturday and would love to meet as many existing and future clients, fitness and nutrition businesses, entrepreneurs, editors, commissioning editors, athletes, PRs… and blog readers as possible!

The best way to get in touch is probably via Twitter – I am @thefitwriter. My mobile number is not hard to find, either —>

Hope to see you there!

(Why not read my round-up of
my 2012 BodyPower visit whilst you’re here!)

I’ll be at BodyPower expo 2013 is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fitness kit I’ve tested this week: Sativa Shakes non-dairy protein powder

I’m always especially pleased to review products from small, UK companies – so I’m happy to introduce Sativa Shakes: a friendly, growing protein supplement company who, it turns out, are local to me here in Kent. They produce non-dairy, plant protein powders including hemp protein and a plant protein blend.

They specialise in lactose-free (and vegan-friendly) protein powders. There are two main product lines – “Viva Sativa” hemp protein and “Viva High Pro” plant protein blend (hemp, pea, rice and soy). At the moment, there are four flavours across two product ranges: toffee, chocolate caramel, strawberry and banana, and kiwi and lime. They are all non-GM, organic and naturally sweetened with Stevia (a calorie-free sweetener derived from a plant – rather than from chemicals) and use raw plant protein, minimally treated and processed. Take a look at the ingredients lists – teeny!

I tried them all: straight-up as shakes, with my PWO banana (mashed up and frozen, like icecream) and stirred into my porridge oats. All were great! Because they’re plant proteins, the powders are rich and creamy and so they make quite thick shakes and go particularly well with oats. I loved all the flavours except for the kiwi and lime – I hoped to love this one as it’s unusual and not a flavour combo I’ve come across in any other protein powder, but I’m afraid I didn’t like it. This might be because, at the moment, this is the only one in the range which contains artificial flavour (the Sativa Shakes folk tell me they are working to find a natural replacement). I thought all the others were absolutely delicious, though.

The strawberry and banana, chocolate caramel “Viva High Pro” plant protein blend is a mix of pea protein isolate, soy protein isolate, hemp protein, brown rice protein, flavouring, cocoa powder (in the choc version) Stevia and xantham gum (a thickener) with citric acid.

Per 30g serving you get around 105 kcals, 22.3g protein, 1.3g carbs (0.4g sugar) and 1.2g fats (including a good mix of omegas). The amino breakdown is different to whey, as you’d expect with this being a plant protein – check out the full nutritional stats on the Sativa website. The stats are very slightly different across the flavours.

The “Viva Sativa” toffee flavoured hemp protein is simply raw hemp protein, natural flavouring, xantham gum and Stevia. The kiwi and lime version of the hemp protein does – at the moment – contain artificial flavour. Per 30g serving: 130 kcals, 13.7g protein, 4.5g carbs (1.6g sugars) and 3.7g fats. Again, you get a good dose of omegas and fibre, and of course no lactose – these being dairy-free protein powders.

They’re ideal for vegans but you don’t need to be a vegan to try them! I really did like these, particularly the toffee and chocolate caramel flavours, I think because the taste goes really well with the rich, earthy, nutty flavour of plant proteins.

I’m not indulging in any protein-baking at this stage in my prep diet but I think that I’ll try these in a cake or muffins at some point. I reckon they’d be a great ingredient with the rich flavour and the thick nature of the powders.

If you’ve been looking for a non-dairy, vegan-friendly, lactose-free protein powder, or if you just fancy trying a new protein product, I recommend giving Sativa Shakes a go. If you’re not sure which to try – here’s a handy guide!

Keep an eye on Sativa Shakes on Facebook as they often run offers and discounts. There are some special offers here, too.

Thank you, Sativa Shakes people! Find them online here Sativa Shakes website or on Facebook Sativa Shakes on Facebook and follow them on Twitter.

Now I’ve made myself hungry so excuse me – time for dinner!

Fitness kit I’ve tested this week: Sativa Shakes non-dairy protein powder is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Bodybuilding prep update (11 weeks out?)

I appear to be wishing my life away! Every time I mention my comp on Facebook etc I say I’m 10 weeks out. I’m not… it’s 11 weeks.

I suppose it’s a good mistake to make – better that way round than thinking I’ve got longer than I really do have.

So – 11 weeks out tomorrow (unless deemed not ready in which case I’ll do a later qualifier).

I’m still training really heavy and low (for me) reps – for example, today’s session:

Conventional deadlifts: 100kgs (8 reps), 110kgs (6 reps, 3 reps), 100kgs (6 reps)
Sumo deadlifts: 80kgs (10 reps), 90kgs (10 reps, 10 reps)
Glute bridges: 60kgs (3×10 reps)
Pulls ups
Standing calf raises

Heavy, compound lifts will remain for another three weeks or so, and then I think things will change to higher reps, more volume and probably more supersets etc to bring in a bit of a cardio/conditioning element (since I don’t do any actual cardio, other than twice-daily powerwalks with the dog).

In terms of diet, I’m carb-cycling, with my high carb days seeing me eat more carbs than I did at any stage last year (including – gasp – a bowl of porridge just before bed, yep carbs well after 6pm ) There’s loads of variety, from oily fish to red meat, whole eggs, white potatoes, nuts, poulty and game. About the only thing missing from the diet which might surprise you is dairy. We took it out a few weeks ago and I don’t miss it.

I’ve got a good weekend of bodybuilding-related events planned: I trained this morning with my friend Sophie, who’s a powerlifter (and fellow journalist), I’m seeing a lot of fellow competitors tomorrow, and then on Bank Holiday Monday I’m seeing a load of local bodybuilder girlfriends for a bit of posing and routine practice (and probably a good chat over a coffee, too).

Tomorrow is BNBF posing club/meet at Body Bionic gym in Thatcham – these are held every month (and there are others held across the country too) – a great resource for posing practice, feedback, support, Q&As and advice from other competitors and BNBF Pro bodybuilders. It’s brilliant to catch up with everyone every four weeks and so useful to be able to get regular responses from people who only see me at “club” – four weeks is a long time in prep, so I’m always hopefully that people will have positive and constructive feedback about my progress between meets.

Bodybuilding prep update (11 weeks out?) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

So, I deadlifted 140kgs. No biggie.

Hi! Just a quick one from me today. I’ve got an exciting thing to tell you and my neighbour isn’t in, the guys in the shop aren’t really into lifting, and I think the dog is sick of hearing about it.

DEADLIFT PB all up in your face!

I hardly ever post about training and that’s largely because I don’t have performance-goals at the moment. I train for physique reasons and with a long-term end goal in mind: the bodybuilding stage.

I’ve never done 1 rep max attempts on any lift and really only know what I lift for 6-8 reps at a minimum. That’s just how I train.

Yesterday, I was down at The Training Lab (thefitdog’s favourite gym) to cover a workshop run by Andy McKenzie of IronMac Fitness and Andy Bolton of… well, of the first bloke to deadlift over 1000lbs (does he need a label?)

Andy Mc and Andy B have joined forces to deliver a series of workshops called “Brutal Strength and Explosive Power” (maaaaaan). Muscle & Fitness sent me along so I could write an article about it for the magazine.

After a lot of movement preparation to mobilise the shoulders, activate the hips and glutes and improve speed and movement across the entire body, we had a chance to be coached through the squat, deadlift and bench. When you have the opportunity to be coached and spotted by Andy Bolton on deadlift, you take it, am I right?

We warmed up with 60kgs, 70kgs, 80kgs and 90kgs and then Andy Mc and Andy B looked at me and told me to stop messing around.

They slapped a few extra bits of iron on the bar. I avoided the temptation to look at how much was on there and chalked my hands up, took hold of the bar and pulled.

It moved to about knee height and then I felt some peculiar sensations emanating somewhere deep within my soul (or bowels perhaps) and thought “nope”. End of a full-on day, plenty of reps already done, I trained deadlifts two days ago, today is a low carb day. Leave it.

The rest of the group got on with their deadlifts. Some PBs were smashed. I eyed up my bar. Andy Mc looked at me quizzically.

“I want to get it,” I said. So, I chalked up my hands, stepped up, grabbed the bar and pulled.

It went up.

140kgs.
(308lbs for my American friends)

HAVE IT.

No photos, sorry, but plenty of witnesses.

The online info for the workshop series does say “Who knows, it could be PB time”. Thanks, Andy Mc and Andy B!

I’ll leave you with a photo of thefitdog’s latest addition to his paw-tograph book (groan)

So, I deadlifted 140kgs. No biggie. is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

BCAA slushie (iBCAA from myprotein)

Phew-eee it’s hot today! Not complaining, like. It’s lovely.

What better on a warm day than icecream? Or sorbet? Or a tall glass of slushie? Yeah… except that I’m dieting for a bodybuilding show.

Hang on… there’s a way to get your aminos in and enjoy a summertime slushie treat, y’know. Just make a BCAA (or iBCAA in this case) ice slush drink! It’s easy as 1-2-3.

Gather your ice, your water, your BCAAs. I used these iBCAAs from myprotein, they’re a new product and in “berry blast” flavour which is a sweet/sharp berry combo taste.

Put it all in your blender.

Blend it up.

Pop it in a glass, grab a straw, take a break in the sunshine and enjoy.

Return to work feeling refreshed and full of amino acids. (And ice)

The myprotein iBCAAs are basically instantised BCAAs (branch chain amino acids) which you mix in with water – easier and tastier than taking a load of tablets/capsules and very refreshing in this weather. If you’re watching your sweetener intake, you should know that it’s sweetened with Sucralose.

You can have them during the day, intra-training or they’d be a great choice if you’re someone who does fasted training/fasted cardio, too. On days when I take the dog out for a powerwalk before breakfast, I make sure I have two things: BCAAs, and a black coffee.

This product gives a 2:1:1 ratio of isoleucine, valine and leucine (the current mega-star of the amino world) – amino acids which can’t be synthesised by our bodies.

How do you beat the heat?

BCAA slushie (iBCAA from myprotein) is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

TheFitDog’s manifesto for walking (for National Walking Month)

*This is a blog post from Frankie the office dog*

Hey gang!

So today I am writing a blog on the topic of WALKING. Nic did offer to do it but I said leave it to me. If you want to know about walking, ask a dog!

Did you know that May is National Walking Month? Well, every month is walking month as far as I’m concerned, but next month is going to even better.

I’m going tell you all about it so you can join me (in a virtual sense, at least) and we can all walk together.

First up, my manifesto for walking. I have spent a lot of time on this so please don’t laugh. I already have a touch of alopecia and I don’t think my nerves could take it.

Here are some stats for you sporty folk. Did you know that 40% of adult humans who go to the gym less than two miles away actually drive there? And 13% of the ones who have to go less than one mile drive. You humans are so silly! Walk!

The charity Living Streets asked me to ask you to walk more during May – National Walking Month. There’s Walk to Work Week (13-17 May) and Walk to School Week (20-24 May) so don’t say they haven’t tried to tempt you!

Living Streets is the national charity that stands up for pedestrians (mostly humans, but they care about dogs too). They’ve been the national voice for pedestrians for 80 years now and it’s them we have to thank for the introduction of the driving test, pedestrian crossings and 30mph speed limits.

Check out the National Walking month website and get signed up before May. I’ve had a look (with Nic’s help) and it’s really good, there are virtual challenges, log books and route planners, it’s really fun to use and there’s so much on there. Registration (which is free) is open now. You can also like Living Streets on Facebook and follow Living Streets on Twitter.

TheFitDog’s manifesto for walking (for National Walking Month) is a post from the Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Favourite female fitness blogger

Well, thank you very much JuliaB, who today named this blog one of her top 10 favourite female fitness blogs

I even got a badge and everything, look! ;D

Head over to Julia’s own wonderful blog to read about her other favourites – and, of course, to have a nosy around her blog content.

Favourite female fitness blogger is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.