The Nephew Workout revisited

July 26, 2013

Remember The Nephew Workout?

(My, haven’t we both grown? LOL!)

Well that little baby is now nearly three, and he’s staying here with me for a few days whilst his Mum (my sister) and his Dad are at a wedding and enjoying some well-deserved couple time away. It’s the longest he’s ever stayed away from them (only ever one night previous to this).

So, I guess this is The Nephew Workout 2.0 It’s more of an endurance workout than the strength-based session in the post and video above πŸ˜‰

I’m 9 days out from a bodybuilding comp, and 5 days post-comp. I’m training hard, dieting harder and… well, I’m a prepping bodybuilder.

I thought it would be interesting (and perhaps helpful to any other bodybuilding Aunties out there – holler!) to note my dos and don’ts for this Nephew Workout (the endurance session), in the context of me being so close to a comp.


– Enjoy.
I promised myself (and, indirectly, my nephew) before he arrived that I would enjoy his company and enjoy our few days together. I love this boy (sorry what you hadn’t noticed?!) and he won’t be little forever. We’re going to have fun. So – when I’m training, I’m training. When I’m cooking, I’m cooking. That’s it. Everything else can wait. We’re going to enjoy each others company and have a good time.
– Make the most of the extra “energy output” (let’s not call it cardio). Yesterday, on a whim, we decided to go and hire a rowing boat on the canal out the back of my house. Um, yes, rowing a small boy in a shonky old boat for an hour (after training shoulders and back) was hard work. That’s cool. So in one hour I had fun, entertained my nephew and caned some kcals. Good-oh!
– Have a plan. I can’t imagine any bodybuilder a week out would not have a plan, but this is where it will really come into its own. I’ve printed out my diet/meal plans and put them in the kitchen. I don’t have time to faff about this weekend. If you haven’t got a plan, come up with one before the nephew arrives. Now is not the time to be wondering what you might have for lunch, or for realising that you forgot to get the chicken out of the freezer.
– Prep your meals in advance. I usually do this but not always. Well, now I really don’t have an option. I’m not going to be able to cook the nephew his dinner, round him and the dog up from the garden, and oversee him eating if I also have to be chopping and cooking my own food. Also, who knows when I might randomly be on a rowing boat at meal times! πŸ˜‰ I’m prepping all my food for the next day every single evening whilst nephew is here.
– Realise that small nephews just don’t mind, unless you do. I ate my mackerel and courgette out of a tupperware by the side of the canal in the middle of the afternoon – not lunch, not dinner. I briefly wondered if he might think I was strange. Nope, he just leaned over and said “and that’s your lunch”. He also doesn’t even seem to notice that I’m eating different things to him.

– Eat the nephew’s snacks.
My fridge has gone from one containing chicken, red meat, fish and green veg, to one containing all of the above + yoghurts, juice, berries, milk and cream cheese. My cupboards now contain gingerbread men, breadsticks, crackers, chocolate lollies and some kind of jelly wiggly-worm thing. Don’t let the presence of these newfangled food stuffs turn your head!
– Let the tiredness make you snappy. Yes, you’ll be more tired than usual (you know how sometimes in prep you are so tired you can’t bear the idea of climbing the stairs? Well, tough luck Auntie, cos someone’s up there shouting “um… Auntie Nic? I had a accident!”) It’s not the nephew’s fault you’re tired (it’s yours, you’re dieting for a comp and that was your decision).
– Weigh food in front of the nephew. I dunno, but it strikes me as wrong to let a little boy see you weighing broccoli. I mean, come on, it’s not normal is it, and a small child probably can’t understand why you’re doing it (many adults wouldn’t!) And I’m damned if I’m going to be responsible for creating any kind of food or body issues other than positive ones.
– Weigh self in front of nephew. I need to weigh in tomorrow for my coach. I’m not doing it til nephew has gone to his swimming lesson. See points above ^^^
– Stay up late watching Netflix. Go to bed.

The Nephew Workout revisited 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 first-time triathlete: Auntie Rose’s race report

August 31, 2011

Remember my Auntie Rose’s foray into triathlon (and her training update post?) She did it! And I’m very proud of her. Here’s her recap of her first triathlon – the Dextro Energy London Triathlon earlier this month:

Race day dawned (it couldn’t come soon enough!) At last, all the training was to be put to the test. Hyde Park was ready for us… and us for it! Since this race was being used as a try-out for the London 2012 Olympic triathlon, we were surrounded by all levels of athleticism, and a massive crowd, too. It was quite daunting really, but what a buzz! I felt so honoured to be part of it all.

As we were not due to start until 16.30, we had a nerve-wracking couple of hours marvelling at the super-fit youngsters and going over the race in our heads. We were all very calm, given the size of the event. Bikes racked, cycling and running gear laid out, we were all ready.

As the water temperature was 21*C, the option of wetsuits was ours. I opted to keep mine on, concerned that today was not the day to try without (all our training had been done in wetsuits). I was glad I did as the Serpentine was cold and pretty murky.

The swim was a pontoon start and turned out not to be the washing-machine I’d anticipated. I made the dubious choice to try and support my two friends, neither of whom were confident in the water. That turned out to be a mistake, and I eventually had to leave them to support one another. I swam the second 400m way faster than the first, but felt really mixed emotions as I glanced back to see Sue and Nikki’s furrowed brows as they got further and further behind.

T1 was immensely long and by the time I reached my bike I felt like I had already run the 5k. In fact it took me a whopping 7 minutes from swim to bike, way longer than I wanted it to be.

The cycle was exhilarating and I actually found myself passing quite a few people. My trusty little Giant did me proud and was a joy to ride.

Three loops later I was back at T2 for my very least favourite part: the run. As it turned out, the training we had put in paid off as I didn’t feel as leaden-limbed as I anticipated starting the run.

It was very heartening to be cheered on by friends and family, and the supporters of my four fellow “triathloonies”, too. It seemed that no more that five minutes would pass before someone would spur me on by name.

All too soon I was approaching the blue finishing strip, but not before I was passed by several of next year’s Olympic hopefuls vying for selection for the Aquathon event. They were gazelles as they breezed passed me as I lumbered along for my final kilometre. I admit to having a chuckle at my own expense as I compared my performance to theirs. But the overriding thought I had was pride in myself at having actually finished.

My finish time? I managed 2 hours exactly, and know that when I do my next Sprint Triathlon, I will definitely be faster. I know I can do the swim faster, I’m sure I can negotiate T1 way faster, I think I can knock at least five minutes off the cycle, and shave 3 minutes or so off the swim. So my next target is sub 2 hours, and I can’t wait to do it all again!

Mid life crisis? Maybe. But if being fit and cheerful means pushing yourself to succeed, does age matter?

Story of a first-time triathlete: Auntie Rose tells all 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 first-time triathlete: my Auntie Rose tells all

July 20, 2011

Remember back in February, I told you how my Auntie Rose was about to embark on an adventure? Well, here we are just a few weeks away from her very first triathlon.

I thought it might interest some readers to hear exactly how she’s found training for her first triathlon. What’s been toughest, and easiest? What were the highest highs… and the lowest lows? What are her hopes for the race, and will she do another?

Over to Auntie Rose!

December 31st 2010. It seemed a really good idea to challenge myself physically in 2011. I’d reached my mid 50s and – as ever – was conscious of how my own mother had died at age 63. Because of that, I’ve always been determined to keep fit and active. My latest decision, however, promised to take my activities to a higher level.

What was my starting point prior to triathlon training?

Throughout 2010, my weekly activity had included two swims (usually a mile each time), a trip to the gym, a couple of games of tennis, a twice daily dog walk and the odd cycle. So, although I was far from a couch potato, I was not exercising seriously. Just enough to keep my weight stable and feel fit.

So, when challenged by my exercise buddy Clare to make 2011 the year that I entered a triathlon (something she – at four years my junior – has done twice in the past four years), my resistance weakened. I can swim, I can cycle, I have two strong legs and therefore should be able to run. So, why not, I thought!

We entered the Dextro Hyde Park Sprint Triathlon (London, 6th August 2011) and started to train.

What does the race involve?

First of all, there’s a 750m swim in the Hyde Park Serpentine (“piece of cake”), then a 22km cycle round Hyde Park (“pips”), then a 5km run. Ah, the 5km run. Now we have a problem!

The last time I tried to run was not pretty. Hampered by boobs that risk giving me black eyes, and a feeling that my brain rattles around inside my head when I start to jog, running is something to avoid. Suddenly, however, it became something I had to improve.

I contacted my niece Nic, an accomplished endurance swimmer and triathlete, to ask her for advice, and she came up trumps. One visit to her house later and I was armed with wetsuits to try on, triathlon tips galore, diet advice as well as a swimming session to tweak my stroke. I felt ready to roll.

My husband proved very enthusiastic and lent me his lovely Boardman bike to train on. The only snag was that our heights are massively different (his 6ft to my 5′ 5”). I realised that the frame was too big and my back was taking the strain. So we researched and I got my own Giant Defy road bike.

I’d never ridden drop handlebars before but after 10 seconds I felt at home. We are blessed with living on the edge of the Romney Marsh in Kent, and can leave our house and immediately be on flat country lanes. I built speed and endurance without having to climb hills. That said, we do have some killer hills which I added in to the mix, surprising myself with how much my riding has improved – and with how much I am enjoying it.

Two become five – triathlon trendsetters!

By the end of January, we two became five. Our friends Philippa (62), Nikki (59) and Sue (51) decided that, if we could do it, so could they!

All of us had our strengths and weaknesses. Sue could run forever, but wasn’t a swimmer. Phil was a strong swimmer and keen recreational cyclist, but not keen on running (plagued by a knee problem). Nikki was a spinning fiend, but couldn’t run well, and is scared of β€œthings in the water”!

In late February, whilst on holiday in France, I embarked upon the challenge of beating my running phobia. To my horror, when I did start to jog on the beach, I could do no more that 30 paces before fighting for breath, my chest feeling as though I’d been sat on by a very large beast.

On my return to the UK, I saw my GP who confirmed that I was suffering from asthma.

Two inhalers later and clear instructions on how to improve my lung function, I set about building up the distance I could run.

Sue and Clare were very supportive and before too long I was notching up longer and longer treadmill sessions, and eventually realised I CAN do it. This culminated in my taking part in a 5km run last month – and managing to do the whole thing without a single wheeze!

We all did an open water workshop at Leybourne lake with Mike Russell and Giovanna Richards in late June (, and it was thoroughly excellent. I would advise anyone undertaking a triathlon to do such a course, as it serves to dispel myths, but also makes you realise how different swimming in open water is from a pool.

I am learning to cope better with the restriction of swimming in a wetsuit , (even appreciating how weeing in it warms you up) and can get out of it without falling over and wetting myself. Yes, I’m not proud, I did do that the first time I tried! Fortunately that was at a private pool!

We have been practising transitions, feeling like beached whales in our wetsuits, blundering out of the water and running around to find our bikes, then cycling for 30 minutes before parking our bikes and then running on jelly-like legs. This is hard work!

One month to go: course recce

On July 6th, we all did a recce of the Hyde Park Course (exactly a month before the day!) and frightened ourselves silly at what we saw: goose poo worthy of a Great Dane, algae, steep inclines on the cycle course (steep when compared with Romney Marsh anyway).

But we are now all really gearing up for what is likely to be the most challenging thing any of us have done in a long while. We are loving the camaraderie of sharing our training and loving seeing and sharing one another’s successes. We also love the endorphins that flow after a good run, cycle or swim.

Current training schedule

At the moment, our week consists of something every day for six days then a rest day. It has been a revelation to me that I can fit it in and run a business and a home, and still continue with singing in two choirs and play tennis. I just don’t often sit down. (β€œOr speak to my husband”, says my husband.)

Now all we have to do is put it all together on the day. Watch this space!

Thanks for letting us know how you’ve been getting on, Auntie Rose! I’ve been quietly watching your Facebook updates and helping out when I can. You have to let us know how you get on – will you do another guest post after the race?

Oh, and you never did answer my question about “will you do another triathlon”?

Please all wish Auntie Rose and her friends the very best of luck with her triathlon. She’s an inspiration to me and I’m so delighted she’s taken on this challenge – and risen to it so admirably. Joyce genes are tough stuff! πŸ˜‰

Story of a first-time triathlete: Auntie Rose tells all 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.

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