TheFitDog on fitness video shoots

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

Hey guys! It’s been ages since I blogged but I know you’re all interested in what I get up to (can’t blame you) so I thought I’d put paw to keypad and tell you about yesterday.

Most of my working days are pretty boring really, sleeping in my bed whilst Nic types, or sleeping in my bed whilst Nic is at meetings, or helping Nic think by whining or chomping loudly on a chew. But some days I really have to step up to the plate and basically be Nic’s assistant.

(^^^ my thinking face)

Yesterday we drove to East Grinstead to help out on a DVD and photoshoot for Muscle & Fitness magazine. It was really cool and I thought you should all know what happens on one of these days.

Remember the time I went to The Training Lab gym, met WBFF World Champ Shaun Stafford and was sick on the floor ? That was for a photoshoot and magazine article (inexplicably, the magazine didn’t want me in the photos – I am still waiting for the Editor to get back to me with exact answers on that).

It was the same yesterday, I wasn’t so much required to be in the DVD but, like Nic, I was a very important part of the behind-the-scenes activity.

Nic’s jobs:
- to sit down
- to write stuff down
- to talk to people and ask them things
- to remember all the funny things that were said and write them down for later
- to think a lot

Well now take a look at my list of jobs and I think you’ll start to see that I’m just as important:
- to lie down
- to get patted by people and try to lick them
- to watch all the funny things happening
- to think a lot (whilst sleeping)
- to guard the gym door so nobody came in during filming
- to guard the camera equipment
- to not get in the way
- to be a team mascot so all the people being filmed were chilled out and happy

Um… HELLO… how can a day like that happen without me? I haven’t asked Muscle & Fitness what my fee for the day is but I’m sure they’ll let me know in due course. Probably they will add it on to my fee for the other time when I was so helpful with the photoshoot.

Every time I do one of these jobs I make lots of cool new friends. Me and Andy McKenzie, who owns and runs The Training Lab gym, are basically best friends now. Especially since I wasn’t sick on his floor this time!

But also yesterday I met a man called Nick “Headhunter” Chapman, who was really big and sort of scary but secretly I think he’s not that scary at all, it’s just his job (he is an MMA fighter, which means Mixed Martial Arts). I caught him smiling at me when he walked past and he said “hellooooo there!” which really wasn’t very scary. But shhh don’t tell anyone, in case any of his MMA opponents are reading.

I also met a nice man called Mike who is very clever and invented a thing called a Unikurve (which is the fitness equipment we were making the DVD about). He showed me photos of his own dog and even gave Nic some advice on my bald patch (too embarrassing to blog about), thank you Mike.

Finally I met a cool dude called Wayne who gave me lot of cuddles, here is a picture of us (sorry I am a bit blurry, I was very excited). Wayne used to be in a TV show called Gladiators where his character was called Doom, but personally I think that’s silly because he wasn’t Doomy or Gloomy at all. And I know just how annoying it can be when strangers only refer to you by your stage-name (I am so famous all around the town for my dog-coat modelling, sometimes I just want to free myself from the shackles of fame and cry out “but my name is Frankie!”) So I was very respectful to him and didn’t call him Doom once, just Wayne, which is his proper name.

Anyway that’s enough chit-chat for today. I will be back soon with a more fitness-themed post, probably on the topic of powerwalking and why it is my cardio of choice.

I hope you enjoyed this unique insight into what it is like to be a dog working in the fitness industry.

Until next time, bye!

TheFitDog on fitness video shoots 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 review of his Woof Coat

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

Hi guys! I know Nic often does kit reviews on the blog so I thought it was about time I did one of my own.

A few weeks ago, Nic was in a coffee shop (I know – massive shocker!) and she saw a dog wearing a really nice coat. She asked the dog’s owner where the coat was from and the lady said “I made it, I have a little business called Woof Coats.” Nic was so impressed at Willow’s lovely coat that she asked the lady if she would make me a coat, too.

Nic had to give the lady lots of info via email including various measurements (being measured with a tape is very fun – my top tip is to wriggle around loads!) and any choice of colour/material. I told Nic my favourite colour is YELLOW which is the colour of bouncy balls but Nic said she thought red might be nicer for a coat. The coat lady used to be work as a fashion designer and textiles person in London, so Nic thought it best to leave the choice of design and material up to her.

Well! I got my coat today and I have to say it is just about the best thing ever!

We went out and about for a photoshoot and I felt like the bee’s knees! (In fact, Woof Coats strapline is “our dog coats are the cat’s pyjamas”, which I thought was really offensive til Nic explained that it means they are the best).

I posed in front of the Racecourse, and the entrance to the Castle, because truly in my Harris tweed coat I feel like a posh dog who lives in a stately home or something.

Then we went to the beach, because I am not a posh dog who lives in a stately home, I am just a Staffy cross who lives near the sea. I worked on my model looks – one I like to call “whimsical horizons” (middle left) and one I like to call “steely glare” (bottom left) -

I posed on the beach. And I posed on the rocks, in case anyone ever needs a dog to do modelling in an outdoors-wear catalogue.

About 10 different people asked Nic where my coat was from and she told them Woof Coats in Sandgate! One man said he preferred my coat to his own coat, and another man said “well Frank you are a male model now mate!”

All in all I have to say that I love my coat. Nic says I should give a proper review so here are a few points to note:

Why I love my Woof Coat, by Frankie (aged 4)

- Harris tweed with a decorative patch made of contrasting fabric
- made to measure and a one-off design
- lined in cosy corduroy
- very smart button with a stretchy loop
- easy to wag my tail whilst wearing it
- easy to run in (I checked this)
- easy to wee and poo in (I also checked this)
- very well made
- not restrictive in any way
- not embarrassing to wear like some coats you see on other dogs
- only £30! (Nic says she can’t quite believe this and that the lady should put her prices up)
- designed and handmade by a proper clothes designer who used to design clothes for humans

You can check out Woof Coats online (I might be featured on the website, how exciting!) and they are also on Facebook and Twitter.

Thanks Woof Coats for my great coat! I really love it a lot! Frankie xx

TheFitDog’s review of his Woof Coat 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 on fitness photoshoots

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

Hey guys! Sorry it’s been ages since I wrote a blog post. Nic’s been hogging the blog with all that Olympics stuff. Anyway, I’ve kicked her off the laptop tonight (she says sorry, no Olympics-inspired blog post today) cos I’ve had a WELL exciting day and I think you all need to hear about it right now!

Have you ever been a fitness model in a fitness photoshoot? Nor had I – until today! Nic and I drove down to somewhere called The Training Lab which is a really mega-cool gym in East Grinstead because a magazine called Muscle and Fitness had asked her to write an article and be in the photos for it, too. (I have never read Muscle and Fitness but I don’t read much as a general rule).

Nic and a man called Shaun Stafford (who is an actual fitness model) had to do a workout and another man called Andy McKenzie (who is a coach) had to tell them what to do and then another man called Simon Howard (who is a photographer) had to take photos of them. It was a bit confusing for me, meeting so many new people, but I got it in the end. Andy was the one shouting at Nic and Shaun, Shaun was the one with loads of muscles and no top on, and Simon was the one who kept putting a camera in front of his face (I think perhaps he was a bit shy, I’m not sure).

We got there and I warmed up for the proper photos by posing outside The Training Lab

Then I lay down in my bed in the physio room and Nic tied my lead to a kettlebell so I couldn’t go off exploring by myself.

Then Nic and Shaun did lots of cool stuff like jumping over hurdles and putting chains around their necks – I really wish I could have joined in, especially the jumping (which I love) but Nic said no I had to sit in my bed

At one point I could hear everyone shouting and yelling at Nic and I got really angry so I pulled the kettlebell and wandered into the gym. I was so mad I was ready to bite them (even though I’ve never bitten anyone before but, you know, don’t push me!) But Nic laughed and said “it’s OK, go to your bed”. Apparently the shouting and yelling was to do with Nic squatting a bar with chains on?

What I learned today is that everyone has a role on a photoshoot. For example, today:

- me: artistic director. Basically what I did was sat on my bed and transmitted my excellent ideas for photos into Simon’s brain and then he did them. He was pretty good! My job was the most important, obviously, although many people might say you wouldn’t know it. That’s because I am a true professional and don’t like to make a song and dance about my high skill level.
- Simon: the photographer. This is a really important role in any photoshoot otherwise you have no photos and then the magazine gets really cross.
- Nic and Shaun: the models. Nic said I must point out that she isn’t really a model, she just pretended to be one for the day. Shaun however is a real one, it’s his actual job and he even won a big competition and got his Pro Card! And you could totally tell – he was way better than Nic. Plus I really like his hair.
- Andy: the coach. You don’t have to have one of these on a photoshoot but if it is a sport or fitness photoshoot then it’s a good idea, because the coach can tell the athletes what to do and make sure they are doing everything right and not hurting themselves. He was a really nice man too and even said I can come back again.

There was only one strange thing about the whole shoot – Simon only took one photo of me? I can only assume that the photo he took was so perfect that he didn’t need to spend ages asking me to do the pose over and over again. That is what you get for being a top model like me. I did offer Shaun some tips but he said he was OK thank you.

Luckily Nic made sure she took some on her little camera so here they are (these aren’t Simon’s, I expect they’ll be a bit better)

Everyone said I was really good today, for example let me tell you a few things they said:
- Hasn’t he been good?
- How cute
- Good boy
- What a lovely dog
- Aw he is cute
- Hello there fella
- Hello fatty (????)
- Very good

Again I can only stress that professional and experienced models like myself can expect compliments like these on shoots. Those of you who are new to the industry might have to work a little harder until someone calls you Good Dog or Fatty.

One last observation from today – being a fitness model is exhausting! I am really tired now and very thirsty. And on that note I am going to go to bed – I haven’t had any naps today and my brain is very sore from all the thinking.

It was lovely to meet Shaun Stafford, Simon Howard and Andy McKenzie and I really enjoyed visiting The Training Lab. If you’re nearby, you should totally go! Oh and you should wish my new best mate Shaun loads of luck in his upcoming competition which is the WBFF Worlds in Toronto (which is in Canada, which is abroad). I reckon he’ll win for sure but as I said to him today, if he’d like any last-minute tips from me on how to be really brown or how to have shiny hair, or how to get really muscley by sprinting after a football, I will be happy to oblige.

Goodnight!

TheFitDog on fitness photoshoots 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.

How do others see you? 8 year olds on sport and fitness.

We all influence other people. Perhaps your job puts you in a position of power, or maybe you’re in the public eye. It could simply be that one person sees you as an inspiration. Whatever the reason, each one of us influences those around us. Hopefully in a positive way!

Have you ever wondered how other people see you?

When my friend Katherine – who’s a school teacher – approached me recently to ask if I’d help out with a school project, I said sure! I didn’t know what she had in mind but I’m always keen to help out with anything which informs or inspires kids about sport, healthier eating and activity.

So, “year 3″ (for the clueless – like me – this means boys and girls of eight and nine years old) sent me a load of questions about the sports I’ve done.

Hi Nicola,

We have learnt a bit about you today and some of the sports that you have done. We have some questions to ask you about the things that you have done, and Miss Palmer says you have very kindly agreed to answer them! We loved your photographs on your blog, you must work really hard when you are doing all your sports. Here are our questions:

Some of the questions were hilarious, some were cute and some really made me think. Here are just some of them:

Do you enjoy being an athlete?
Do you have to work hard to do your sports?
Have you ever coached anybody else in any sports?
What did you see when you swam in the sea? Did you see any animals?
Were you cold in the ocean?
Were you exhausted afterwards?
Why did you enter the triathlon?
Is bodybuilding easy?
How did you grow such big muscles?
What exercises do you have to do to be a bodybuilder?
Do you have to eat healthy food to make your muscles bigger?
Do you go on the treadmill? Do you go on the exercise bike?
Do you have to eat different sorts of food when you are bodybuilding to when you are channel swimming?

I love their curiosity and imagination! I also think it’s really interesting that the “top three” questions for Channel swimming (goosefat, sharks and water temperature) didn’t crop up at all, and nor did anything about tan for bodybuilding. I wonder why adults tend have such a limited range of questions to ask (at least at first) whereas these kids presumably either understood why we wear tan, or just thought it was too boring a thing to ask – a waste of a perfectly good question

So, I answered all their questions, unsure of what the project was or what would be done with my replies. I felt quite a lot of pressure suddenly! For all I knew, this could be the first time some of these children had ever learned about or thought about nutrition, being active, body image. I didn’t want to patronise, but nor did I want to pitch it too high and risk them switching off or feeling overwhelmed. I really wanted to encourage them, to spark some interest, perhaps even to encourage a dream of their own. (As I told them, I was exactly their age when I first thought about swimming the Channel.) Here was a great opportunity to get these children to realise that they have the power to achieve anything they want to, and that dreams should be dreamed big! I didn’t want to mess it up!

A few days later, my inbox was full of the most wonderful pictures and stories. They are just about the best thing I’ve ever seen. I’ve printed them all out and will keep them in my kit bag. I can only hope that I inspired and motivated at least some of Year 3. They have certainly inspired me.

Thank you, Year 3!

Read on for some of the pictures they sent me, as well as a few choice quotes from the stories they wrote.

This one is quite simply immense. The power! That triangle-me is owning that stage! I can only hope to be this large and in charge when I next compete

Crazy separation I’ve got going on there! As well as the most muscley shins I’ve ever seen. I think I need to work on my quads a bit more, though

I’m so happy in this one! With good reason – I appear to be shoulder pressing two 80kg dumbbells overhead. I’m not sure what I’m wearing. I love that I am training outside on a beautiful sunny day, and also love that one of the podiums (?) says “well done” on it.

Just me and some crazy-cute seals hanging out together. Check out the whiskers on those seals! Adorable!

Hi! I’m swimming the Channel and there’s a really big tanker and I’m really happy about it all!

Now for the words of wisdom. I should point out that these are not my words, they’re written by Year 3. They presumably read my replies to their initial questions and then let their imaginations go… Quite right, too. That’s the best way to write sometimes: just get going and start writing, then see what came out.

If you want sporting success, Musfirah tells us to “look insid, start being healthy!”

Imaan tells us that, to build muscle, you must “lift really heavy weights or small, digit number weights. Then you can enter the competition, but you will have to show off your muscals to the jujes.” He also reminds us of the importance of safety when cycling. “..she had to were a helmet for safety just in case she falls off.” What are you saying, Imaan?

Jasmine has a few words to say about diet. “…lots of eggs, meat, fish and even kangoo – but it is meat, it keeps you fit. When you are a body builder you can’t eat cakes or choclett!”

Adeed has the impression that I am a “musly millionair”, love him. Perhaps he has had some sort of premonition? Fingers crossed. He chronicles my 2011 season by saying that “on her first day she won a trophy and she was proud of her self.” Well, yes, I suppose I was, and should be more often! “Eat meat, fresh eggs, kangaroos, healthy food and sports drink,” advises Adeed (as opposed to rotten eggs, I assume!)

Elliot keeps it real. “If you want to be a body builder, get to that gym!”

I’ll leave you with these simple truths from Haiden and Joshua W:

“Give it a go!”
“Always remmember, don’t give up.”

They said it!

What did you dream of doing when you were eight or nine years old? Have you done it yet?

How do others see you? 8 year olds on sport and fitness. 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.

My Biosignature starting point, and advice for combating stress

If you were reading the blog last year, you may remember that I had a couple of BioSignature assessments in the latter stages of my competition prep: the first one about a month out from the BNBF British Finals and then a follow-up assessment just a few days before the Final.

Well, I’m not quite that close to getting on stage yet this year, but I thought I’d go and get assessed again, so my BioSignature friend Ben could help me get good and lean again for when I do step on stage!

(Small print: which will be 12 weeks today)

Please refer to my previous BioSig blog posts (linked to above) for more information about BioSig itself (or Google it) since it’s too much to go into here. A quick explanation is that it’s a skinfold test, using calipers, which assesses 12 specific sites on the body that relate to individual hormones. The result shows your hormonal profile, and the idea is then that the practitioner can advise on nutritional, lifestyle and supplement changes to help get you healthier and leaner.

So, how did my most recent BioSig go? At 13 weeks out, I was well aware that I was nothing like as lean as last time I had the assessment done. I’ve been going through (and continue to go through) numerous “lifestyle stresses” which are severely affecting my emotions, my ability to relax and my length/quality of sleep. To put it mildly, this year’s prep has been one hell of a lot harder than last year’s. So, quite honestly, I didn’t know what to expect from this BioSig!

However, what I did know is that – good or bad – I would use the result as a starting point from which to improve. If the results were good, then great! It would give me the encouragement to carry on. If they were bad, well, hey ho, things can only get better from here! That’s how I was approaching it.

Either way, I knew I was in safe hands with Ben. He’s hugely professional, completely non-judgemental and utterly committed to helping his BioSig clients regardless of the challenges they’re facing.

I hope you can see the image (click to enlarge), which also includes the details of my previous two BioSigs to compare. Although, as Ben said, I shouldn’t let the % increases freak me out (!), since I was incredibly lean last time he took my measures.

Here’s what Ben had to say:

“The results of your latest BioSignature assessment indicate oestrogen, especially ‘xenoestrogen’ (foreign oestrogen, the hamstring site) as your main priority. What we can also see from your measurements is that the triceps (2) and pec (3) are also high on the list.

“When the pec is high on the list of priorities this indicate the person is aromatising their own testosterone/androgens into oestrogen. T,his could be caused by the presence of xenoestogens but in this case your hamstring measurement is not far of normal range so there is likely to be another contributing factor to the conversion of androgens to oestrogen and causing this hormonal imbalance.

“The lifestyle stresses we have discussed that you have been under recently and the detrimental affect it has been having on your sleep patterns and quality could be a leading factor in this process. Whenever we produce stress on the body (physical or mental) we produce cortisol, this sends our body into a catabolic state and increases the production of other hormones (including oestrogen) and decrease in the beneficial hormones (such as testosterone and growth hormone). It is likely that if you are stressed throughout the day and also if you are not sleeping and recovering properly, the amount of time spent in this catabolic state and the increase in oestrogen could be the main source of the problem.

“We will re-introduce the fibre cycle to help eliminate any foreign oestrogens and toxins, along with the ‘Methylator’ supplement to improve the excretion of the toxins and focus on trying to reduce cortisol in the evening and improve sleep. We are going to introduce two types of magnesium to help improve sleep quality ‘Uber Mag with Tryptophan’ and ‘Uber Inositol with Magnesium Taurate’. Magnesium is a ‘Yin’ mineral and contains calming properties so taking this in the evening will help you to wind down and relax, so when you get into bed you are ready to sleep. The ‘Uber Mag’ contains Trytophan, the amino acid which helps to produce ‘serotonin’ (the sleep hormone). The ‘Uber Inositol’ has ‘adaptogen’ properties, meaning it will help to rebalance neurotransmitter production, reducing those which are too high and increasing those which are too low. This is great for those who go to sleep ‘wired’ and can’t switch off.

“Hopefully with the improvement in sleep we should see less time spent in a catabolic state, reduction in cortisol, reduction in aromatisation and increase in growth hormone.”

Thanks, Ben! Here’s to my re-assessment in a few weeks time. I have a goal in mind… and I think I can get there!

Stress is something which affects many of us, not just bodybuilders prepping for a competition. So I asked Ben to give some general advice which can be used by anybody, sporty or not. I hope these nutrition, sleep and relaxation tips help:

Dealing with Cortisol in the Real World

(Ben says)

“We are exposed to so many different stresses nowadays that elevated cortisol is very common and can be the main cause of low energy, an inability to lose weight or struggles to gain lean muscle. Here are my top tips to reduce cortisol levels.

“When looking at reducing cortisol during the day and improving energy, food choices are the biggest factor. Breakfast is hugely important as this sets you up for the day. You want to have a breakfast that is high in amino acid ‘tyrosine’: this increases the neurotransmitter ‘dopamine’ which is responsible for attention span and drive. Food that contain high levels of tyrosine are egg, red meats and wild meats. So we recommend the ‘Meat and Nuts Breakfast’.

“Your typical breakfast of cereal will spike insulin – and, as a result, spike cortisol – and increase serotonin, which promotes sleep. That’s probably why you have low energy. Throughout the day you want to eat more lean proteins, vegetables, smart fats and avoid refined or processed carbohydrates. You can consume carbohydrates, just chose better sources such as quinoa, sweet potato, brown or wild rice and berries. In the evening you want to have more white meats or fish as these foods contain higher amounts of the amino acid taurine: this is converted to Gabba so will help with sleep. Some carbohydrates in the evening will help with the production of serotonin (the sleep hormone) but again make sure its not a refined or processed source.

“Earlier on in the day, you could add a slice of two of lime to your water: improving your PH levels can also help reduce cortisol, don’t do this in the evening though as you need to be slightly acidic for sleep.

“To improve sleep you need to help your body switch off in the evenings so that when you get into bed you are ready to sleep. Here are some ideas:

1) A ‘mental dump’: this can be something as simple as a to-do List for the next day. By writing it all down you move those thoughts to the sub conscious so when you go to bed they are not running through your head.
2) Remove stimulation. Have a certain time in the evening before you go to bed where you don’t use electrical devices, get off Facebook or Twitter, stop answering emails and text messages.
3) Create the Cave. We are supposed to sleep in the dark, that’s why its harder to get up in winter than it is in summer. There should be no light in the room so invest in some good curtains or a black-out blind. Even the standby light on your TV or radio is enough to disturb sleep. Remove things that emit radiation, this will stimulate your body and affect sleep. Put mobile phones, laptops, iPads in another room, you’re asleep anyway so you’re not going to need them!

Thank you Ben!

Ben is a PICP level 2 trainer and BioSignature Practitioner. You can read Ben’s blog – full of great advice and snippets of handy info – here and follow him on Twitter.

My Biosignature starting point, and advice for combating stress 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.

Revealed: the UK’s top 10 green exercise spots

Isn’t this weather amazing? It got me thinking about outdoor training in all its forms: biking (which I’m about to do myself), running, open-water swimming and classes like bootcamps. Do you train outdoors?

I was recently sent the results of a survey which showed that women in particular are most definitely ditching the gym in favour of exercising outside. There’s been a 52% increase in women exercising outside since 2007, apparently. Nearly half of the women surveyed are exercising outdoors 3+ times every week (with gym fees gives as the main reason).

The results of the survey, commissioned by sports bra brand Shock Absorber, suggest that there’s more to it than finances, though. 34% of the women surveyed said they actually feel they get a better workout when they’re outside because they find the surroundings so inspiring.

Intrigued by this comment, Shock Absorber delved deeper, partnering with Dr Jo Barton (a leading researcher in green exercise at the University of Essex) in a bid to identify the UK’s top ten inspirational green exercise hotspots. The criteria were: a balance of green space and water, stimulating views and proximity to wildlife.

I think we can all agree that a windswept coastline, lush green field or imposing set of hills make us feel exhilarated, uplifted and full of endorphins. So, what (or where) topped the list, according to the poll? I wonder if any of you are lucky enough to live near any of these…

White Cliffs of Dover, England (been there! Once or twice… LOL…)
Wicken Fen National Nature Reserve, England
Lunan Bay & Red Head, Scotland
Brecon Beacons, Wales
Killarney National Park, Republic of Ireland
Hampstead Heath, England (been there!)
Loch Tay, Scotland (been near there, very beautiful indeed!)
Downhill, Northern Ireland
Forest of Dean (been there! very hilly for cycling, trust me)
Powis Castle, Welshpool, Wales

Do any of you live near these places? Do you run, cycle, walk or hike there regularly? How do the views and surroundings affect your mood and the perception of your workout?

Dr Barton said: “Green exercise offers unique benefits compared to working out indoors. It significantly improves mood, self-esteem and restores mental fatigue. Added to this, people work harder when in a natural environment but perceive their workout to be easier. Training in the great outdoors also provides essential variety, especially with the changeable British weather – this maintains interest and reduces dropout whereas keeping fit indoors is more predictable.”

Shock Absorber has launched its “Get Out There” campaign to promote the benefits of exercising in the great outdoors and encourage women to share their inspirational places to train. By uploading photos to the campaign’s Facebook page, people can be inspired by others’ experiences and get out there to try new locations for themselves. You can see lots of lovely inspirational locations and participate in the campaign by visiting Get Out There.

Revealed: the UK’s top 10 green exercise spots 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 reviewed this week: Nature’s Best nutritional supplements

Oh, hi! A few weeks ago, I wrote this blog post, an interview with Dr Sam Christie, in which she kindly gave some suggestions about nutritional/dietary supplements which might benefit me during my bodybuilding prep. She works as a consultant for Nature’s Best, and the company generously sent me everything she recommended. It’s taken me a few weeks to get through it all and give it a fair chance but here is my review of the products I was sent: Vitamin C, Siberian Ginseng, omega 3 fish oils, MultiGuard Balance, Vitamin D and OsteoGuard.

First up, the Vitamin C. This stuff contains 500mg Vit C (as well as 50mg citrus bioflavonoid and 25mg rosehip powder) per tablet. Most people don’t get enough Vitamin C even if they supplement with a pill. It’s recommended that we actually take in upwards of 3g per day, particularly if training hard or under any other kind of stress (ha! ha!) So I’ve been chucking those bad boys back like there’s no tomorrow. Well, slight exaggeration. I have been taking 6/day – a total of 3g. I have been fit and healthy and devoid of any illness or infection, despite being under significant stress at the moment (training and other). Two enthusiastic thumbs up for this product!

Now, the Siberian Ginseng. In Dr Christie’s post, she suggested that ginseng was a good alternative to caffeine, giving all the benefits without the unwanted side-effects. I am a caffeine monster. I don’t care about the side-effects. I could bathe in coffee, rub coffee grounds into my eyeballs and swim through lakes of Red Bull and then dance around the house to Kiss 100 and still go back for more. Still, I realise that I have a duty to explore alternative ways of caning my adrenal system, so I accepted this unassuming little pot of green tablets – 1500mg each of top-quality ginseng – with grateful thanks.

The verdict: I love! Don’t get me wrong, it’s no double ristretto piccolo but I definitely feel it gives me a boost without the buzz. You know how caffeine can sometimes give you the jitters? *twitch* Well with this Siberian Ginseng, you get none of that. You take one tablet first thing and it just… keeps you going, somehow. I take it daily. It’s not a noticeable boost like with coffee or sugar or anything like that. But I bet I would notice the difference if I didn’t take it. I’ll be ordering some more!

Next up, the omega 3 fish oils. I have been sharing these with my training partner: yes, thefitdog has been benefitting from fish oils in his diet! He already loves coconut oil (video evidence), so I thought what the hell. He had a patchy bit of rough skin on his side and it’s almost completely cleared up since giving him 2 fish oil caps/day (it was bald, rough and hairless, now the skin is soft and the hair is growing back). As for me, well I do suffer with dry skin and so I like to take a good quality omega 3 oil. I do feel this omega 3 fish oils is one of the best I’ve used. It’s got 700mg of Omega 3s per capsule (including 360mg EPA and 240mg DHA), is very carefully made/purified and is made in the UK which I think is important for a supplement like this. I feel omega 3 supplements are important not just for skin but for hormone function and generally for a healthy diet. So, another thumbs up for this one. At £25 for 360 capsules, it works out at under 25p/day* even if you take 3 a day (as I do). *I think. Somebody fetch my abacus!

OK next up are the MultiGuard Balance. You’re going to have to click the link to see exactly what’s in it and in what dosage, but basically it’s a multi-vitamin and -mineral with lots of extras for active people. Like chromium, said to help balance blood glucose levels, magnesium, zinc and alpha-lipoic acid (ALA). There’s also cinnamon in there, and it actually tastes cinnamony (not that you chew it of course, but you can still taste it). This is a good thing as far as I’m concerned. I don’t know whether or not this supplement helped me – it’s hard to tell when you take a few and don’t have some kind of testing/measuring thing set up – but it can’t have been a bad thing. And one thing I can say for sure is that I’ve been as fit as a fiddle and strong as an ox throughout the past few weeks despite a lot of challenges being thrown my way. I haven’t been ill once. Take THAT, challenges! In ya face!

OK, just a couple more: Vitamin D and OsteoGuard. Vitamin D is another important one to take, if you ask me. Our bodies can’t make it and we don’t get much of it from the environment (unless you’re reading this whilst sitting on a beach in Antigua). These tablets are a hefty 1000iu each – a good dosage. Important for bone density and immune health. The Osteoguard is also one for you if you’re concerned about healthy bones: 500mg calcium, 188mg magnesium , vitamin D and vitamin K. Everything you need for healthy bones, regardless of how good your diet is (apparently, 70% of women don’t get enough magnesium from their diets).

Right, I’m outta here. Dogs to walk, cardio to do. I hope that was helpful – in summary, I really feel these products are all super quality and great value for money if you break it down into “per day” costs. Pick and choose the ones which you feel you need most and enjoy feeling healthier!

Bye!

Fitness kit I’ve reviewed this week: Nature’s Best nutritional supplements 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 on training partners

TheFitDog on… training partners

Hi guys! It’s been a while since I last blogged but I am a dog of action so I thought, time to put claws to the keyboard and give you a few more words of wisdom out of my massive square head.

I’m really glad so many of you enjoyed my blog post on the important topic of BALLS. I was a little worried that you might not share my passion but it seems that many of you realise the serious nature of balls. Do you know, I even got a piece of fan mail! Well it was an email but it still counts. Here is a snippet from it:

“I love Office Dog’s blogs – I had to nip out of my office as I was giggling so hard at the blog on balls!”

I am thinking of printing it out and framing it above my bed.

Anyhow, this rainy weather is not much good for ball games (too much skidding) and it’s not much good for sitting outside in the sun, either. So I thought I’d write you a blog post on the topic of training partners.

Recently I met a fine lady by the name of PEPPER. She is brown and stripey like myself so I knew we would hit it off. Now, it can be tricky finding the right training partner, sometimes they are too slow, sometimes they are too quick, sometimes they prefer to use different equipment (balls vs sticks for example) and sometimes their bum smells bad. (Usually bad is good but sometimes bad is just bad!) Pepper and I really hit it off, which might be because we are a similar breed (probably; the jury’s still out on my parentage) or might be because we have similar humans (Pepper’s owners are both into bodybuilding, too).

Here are a few pictures of us enjoying a great workout. This is what we did:

- warm up of walking
- pre-exhaust of jumping in and out of a stinking river
- main session of long sprints
- some stick work
- cool down (walk) and stretching
- PWO meal of water

Do you have a training partner? This is what I look for in a good training partner (like Pepper) and I think you should probably take my advice on this (like most things):

- Are they a similar breed? I mean, are you both big and muscley, or both thin and fast? Just take a look at their breed and build, you will get a fair idea of whether or not you want the same things out of your training session
- Does it make you feel good to be around them? I am pretty positive about things, on the whole. I don’t want a training partner who’s always going on about their sore paw, or their mange. Make sure your temperaments are about the same (but recognise that everyone has bad days)
- Are they likely to turn vicious and bite you? Best avoid these types (unless that’s your thing, of course!)
- Are they hygienically acceptable? I don’t mind a bit of mud and spit but I like to keep myself quite clean. Again, this is your call. For instance, my friend HARVEY is great but gosh he smells. (Sorry Harvey if you are reading this, but you do!) I think he maybe needs a bath. Or his glands seeing to.
- Have they got decent kit and are they willing to share? It’s all very well getting a training partner and thinking “wow, ace ball collection!” but what if they’re all sniffy and precious about the balls? No fun!
- Are they willing to train as hard (or not) as you and as frequently? You don’t want to get attached to them and then find out they only want to train once a month or something boring like that!

I hope this little checklist helps you out so you can find a training partner who can help you meet your goals.

I’m off to eat a fish oil capsule! Nic’s been adding them to my food and, once I worked out how to eat the damn things, I have to say they’re very good. Kind of… fishy! Bye!

TheFitDog on training partners 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.

Story of a GB age-group triathlete: Ellie Barnes Q&A

Have you ever wondered what it would feel like to represent your country at your chosen sport? Or even at one you can’t do, but dream of being good at? Olympic athletes aren’t the only ones who get to pull on a GB vest. What does it take to compete at international level as an age-grouper? I asked my friend Ellie Barnes, a Personal Trainer, to tell us her story – just before she sets of to compete at the European Triathlon Championships this Saturday.

thefitwriter: Ellie, massive congrats on making the GB team for the Europeans. So exciting! Can you give readers some background on your own sporting journey and history?

Ellie Barnes: Sport has always been high on my agenda (not surprising with a mother as a PE Teacher and a father who cycled from London to Paris for fun!) I was a keen netballer but it wasn’t until I moved to Reading in 2006 that I started to get into competitive running. My first race was the Shinfield 10km. My partner at the time put money on me not completing it in under 60 minutes (tfw: Ha ha, I have a similar story behind my first running race!) Much to his wallet’s dismay, I finished in 43 minutes!

I then did the London Marathon in 2007, training with Reading Roadrunners and finishing in 3hrs 38minutes. Marathons became my mainstay for a few years with my PB a few years later in Amsterdam: 3hrs 07minutes. Whilst training for the London Marathon 2010 I got a stress fracture in my metatarsal, which taught my body a lesson about cross training and I mixed my running up with some cycling and swimming.

I was introduced to a competent triathlete and triathlon coach in 2010 (Jo Lewis of Tri50), who has nurtured me to become the GB Age-Group triathlete I am now!

tfw: For how long have you been doing triathlon?

EB: My very first triathlon was whilst marathon training was very much still my main focus so I really didn’t know what I was doing. So much so, that when I was in transition from swim to bike, I put my cycle helmet on first and then tried to get my t-shirt on over the top. Top tip: this doesn’t work!

My next encounter with triathlon was in May 2011 at Dorney Lake. I still didn’t really know what I was doing, swimming in open water with a wetsuit was rather an alien experience and trying to keep track of how many laps I had cycled proved a challenge! Much to my amazement, I actually was the first lady to cross this line, I really wasn’t expecting that at all! That success gave me the bug to learn more about triathlon and do more races.

tfw: When did you realise you might be good enough to challenge for a GB place?

EB: Once I competed in the London Triathlon in August 2011, I realised I may have potential to go further. I finished 6th in my age group (25-30) at this event and really wasn’t that far behind the winning women. I actually had the fastest run time of the whole day. I spoke to my coach, Jo, about trying to qualify for the GB Age Group Squad and she suggested we look at last year’s results from the European Championships to see whether we thought it was realistic. We did, and I decided “why not?”

tfw: What was the process like? How did you have to qualify?

EB: There are three events per year which are “qualifying races” for the GB Age Group Squad, and there was only one left in the season, so I had no choice but to enter “Newbiggin-by-the-Sea Triathlon” on 11 September 2011. I had no idea where Newbiggin was before I entered it. Turns out it is 325 miles from Reading, yes, this is commitment! And the swim was in the North Sea in September. What was I thinking??

tfw: How did your training, nutrition, recovery and general preparation change once you knew you were going for qualification?

EB: Once I knew I was going for qualification I read up a lot about triathlon specific training and sought expert advice from Jo. I trained with the David Lloyd Triathlon Club that Jo coached as well as the Tri20 Club in Reading. I also learnt that I needed to work on my swimming to increase my chances of qualification, so this became my main focus for the next six weeks, swimming 4-5 times per week including a 6am session on a Friday morning!

tfw: Tell us about the qualifying race.

EB: Five hours in a car is not my idea of fun, however my Mum, Dad, brother and partner all came along for the ride. Arriving in Newbiggin-by-the-Sea was like walking back in time: a quintessentially British seaside town, with the traditional fish and chips shops and beach huts.. and what felt like Force 10 gale winds. Just walking through the car-park to registration was a challenge as the wind was howling. The sea was choppy with seven lifeboats on the course, the bike was a two-lap course with some great headwind sections as well as tailwinds downhill, so not all bad. Then the run, where I usually feel strongest, but not today. It was along the sea wall and back and I couldn’t feel my feet by this point. I actually had one of the quickest run times of the day, though.

When I crossed the line I didn’t know where I had finished in my age-group. I knew I had to finish in the top four and, by the time I went to get my results print-out it was confirmed, I had finished 3rd in my age group, and therefore I had qualified! Woohoo!

tfw: What then – how long between qualifier and GB event, and how did things change for you?

EB: Since that race, the date 21 April 2012 has been engraved on my brain! The remainder of 2011 was spent maintaining base level fitness and primarily working on swim technique. On 1 January 2012 it was time to start SMART (Specific, Measurable, Achievable, Realistic & Timed) training – I could not have done this without the amazing guidance and support from coach Jo Lewis: our weekly meeting to review my progress from the previous week and look at the next few weeks training has been invaluable. I also sought expert nutrition advice from Janie Perry of Relax to Revive, Strength and Conditioning advice from Aynsley Fry of Gecko Fitness and regular Sports Massage from Diksha of FixMe.

Training became more intense with two sessions most days, six days a week. A lighter week was welcomed every five weeks. A very intense week training in Lanzarote was thrown in the mix as well as various races to test my fitness including the Green Park Triathlon (1st Lady), Oulton Park Duathlon (1st Lady) and monthly parkrun 5km run timetrials.

tfw: How does it feel to be racing with a GB vest? Is it a dream come true? Does it live up to expectations? Is it different to imagined?

EB: When I received my GB trisuit with BARNES, GBR emblazoned across it it seemed a little surreal. Is this really for me? Then when I put it on for the first time I was a little stunned… yes this is me, I have worked hard for this but need to keep focused on 21 April 2012 when the training will be really put to the test.

tfw: What’s next for you and how can readers look out for you/support you?

EB: Saturday 21 April 2012, 7am in Eilat, Israel, the ETU Triathlon European Championships (2hrs ahead of GMT). I will be updating my Facebook and Twitter, but you should also be able to find results here (select 25 – 29 Female AG Sprint).

tfw: Finally, what advice do you have for any amateur triathletes wanting to one day qualify for GB kit?

EB: Do it! Don’t think about it, get yourself entered and believe in yourself….look here for more info.

Best of luck, Ellie! Perhaps you’ll come back and tell us about the race?

Story of a GB age-group triathlete: Ellie Barnes Q&A 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.

Guest post: nutrition and supplementation Q&A with Dr Sam Christie

A while ago, I wrote a feature for Body Fit magazine about common fitness facts (and fiction). One of the experts who provided me with useful comments was Dr Sam Christie, an independent nutritionist who works with Nature’s Best on the research side of things. Dr Christie mentioned that she is always interested in answering queries about nutrition from particular groups of people. When I said I was a competitive bodybuilder, she told me to send over some questions which she’d gladly answer.

Many weeks later (so sorry!), I’ve finally got round to airing her answers! Here’s our Q&A, I hope you find something useful within it, whatever sport you do and whatever your level of activity.

thefitwriter: What are your areas of interest?
Dr Sam Christie: My research thesis focused on the effects of non-pharmacological OTC treatments for benign reproductive-age. I continued to collaborate with enlightened universities and hospitals on nutrient and plant-extract research, where we looked at conditions as varied as asthma, osteoporosis, fatigue, pre-diabetes, women’s hair loss and gut health. I have been a keen cyclist and dancer for many years.

tfw: What in your opinion are the most important supplements for female natural bodybuilders?
DSC: Clinically, a mineral-heavy, stress and free-radical-offsetting multi-nutrient and herbal extract programme is a vital cornerstone of a healthy diet for natural body builders. Having said that, adequate omega 3 and use of menstrual-cycle normalising supplements (where necessary) are important too.

tfw: Our training tends to be very stressful on the body and we are often dieting alongside this. What do you think are the most crucial three supplements for anyone putting their body through stress?
DSC: A good multi-nutrient, fish oil and calcium/magnesium supplement. See below for more of an explanation.

tfw: A particular area of interest to me is rest and sleep. Can you recommend anything for better quality sleep?
DSC: Naturally, uncover any psychological and physiological factors alongside undertaking stress-reduction techniques. Alongside this you could use Valerian officinalis extract (2x400mg extract tablets 1 hr before bed), gallons of chamomile tea (two tea bags per mug – leave the bag in to infuse) and additional calcium and magnesium if a detailed diet-diary shows you to be lacking.

tfw: What is your opinion on caffeine as a pre-workout “booster”?
DSC: If this just used to raise vitality and concentration, you could use an extract of Siberian Ginseng (around four hours before training) to get the boost without the side effects of caffeine, which some people won’t want or tolerate. Siberian Ginseng is the world’s best-known and most highly-researched adaptogen. Because it has a caffeine type of action, it really is best taken first thing in the morning. Nature’s Best Siberian Ginseng is a sophisticated extract that has guaranteed levels of the active ingredients (eleutherosides). Many people, particularly women, find that Siberian ginseng works better for them than Korean Ginseng. It is regarded as a more gentle preparation and, indeed, is often referred to as the female ginseng.

Dr Sam Christie’s supplement and dietary programme for natural body builders

DSC: On balance, we eat too much carbohydrate as a nation, particularly of the refined variety. Low GI (glycaemic index) carbohydrates (oats, brown rice, pulses) are perfect for sportspeople including bodybuilders at around 30% of total calorie intake. These slow-release forms of energy are terrifically filling and micronutrient-dense, full of glucose-stabilising minerals such as chromium, magnesium and zinc.

Magnify the priming effects of foods by using a multi-nutrient supplement: I recommend a minimum of 200mcg of chromium, 15mg of zinc and 400mg cinnamon extract (MultiGuard Balance contains a clinically-relevant supply of B vitamins which aid in cortisol normalisation), alongside Vitamin D and omega 3 fish oils. Also time-released Vitamin C with bioflavonoids, time-released; £11.95 for 180 tablets). However, without the use of intense exercise-relevant supplies of calcium and magnesium (OsteoGuard) the adrenal gland may not be fully supported, and insomnia – along with other nasties like low afternoon energy -can kick-in. Research shows that many women in the UK fail to consume anywhere near adequate calcium and magnesium supplies from their food.

To offset exercise-induced inflammatory responses, don’t cook with sunflower oil or related products, as these are terrifically high in omega 6 fats. Eating oil-rich fish (omega 3 fats) three times a week and taking daily fish oil supplements will optimise your omega 3/omega 6 ratio and – along with a minimum of five portions of fruit and veggies a day – will ensure minimal inflammatory load from the diet.

I hope you found this blog post helpful. Thank you, Sam! I am going to be trying out Nature’s Best’s Siberian Ginseng, omega 3 fish oils, MultiGuard Balance, Vitamin D and OsteoGuard as recommended by Dr Christie, and I’ll report back in a few weeks.

Guest post: nutrition and supplementation Q&A with Dr Sam Christie 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.