Tom The Sloth Blog

Moody blues

2011-10-05T03:58:00.000-07:00

Next Monday I go on holiday for 8 days. Before that I have the small matter of a marathon to run. This week I still have 3 days of work (if you can call it that) to go.

Throughout our lives we have goals set up to achieve and barriers to overcome. The goals can be as simple as a holiday or as big as a marathon. The barriers are whatever we choose to throw up against ourselves, what we allow our minds to fabricate and exaggerate. Work is one, whilst our own minds are often the biggest hurdle to overcome. Our internal dialogue can keep us wrapped up in our alleged inadequacies for so long that we never act.

I you've never suffered from doubt, worry and feelings of hopelessness then you are in the lucky few. I have been extremely fortunate in life with the support of my family and a loving girlfriend. My family supported me (in more ways than one) when I was 19 in becoming a fitness instructor and later at 20 to become a personal trainer. Getting a job in fitness helped me to develop into a confident, outgoing and positive person. Whether that was what I felt or not is another question! My girlfriend has then stuck by me as I've ridden a roller-coaster journey of emotions, debts and life seeking. Barriers that I created and made myself suffer for.

Why do I tell you this?

Well I've recently started writing a book. I've always loved writing and have used it over the years to help overcome depression and self loathing. Powerful words you might say, but that's just honesty. You have to crack the nut to know what's really inside and I am a hard nut to crack.

My book is a story about mental illness. Specifically it covers depression, Bipolar and Alzheimer's in a story that contains both light and dark humour. The reason to write it is to help my own dark moods and my personal experience of
depression, dementia and suicide.

It is to highlight how many people (especially men) keep their feelings to themselves to protect their masculinity and to avoid being seen as weak. Unfortunately this can lead to depression or worse. The mental health charity mind are currently highlighting this in their efforts to combat the stigmatism of mental illnesses of all types.

Now this wasn't meant to be a negative blog post, rather an admission to whoever may read this that it's OK. It's OK to feel as you do, to feel low, hopeless and useless. BUT, don't cover it with a facade of confidence, a "macho" suit or fake smile. Just talk or write down what you are feeling. Get over the bullshit that you are strong enough to cope and get on with letting go of your negativity. At the end of the day it's in your head and as you may have heard before,

"whether you think you can or you can't, you're right."

So start believing you can and get others to help you. When it starts to affect your daily life that's just the beginning of a slippery slope. I've been there and am always battling it. But with the support of my girlfriend and family I'm moving away from the moody blues.

Stay happy, stay healthy.

T :-)

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Bad Sloth

2011-10-03T05:05:00.000-07:00

Firstly an apology for not getting this posting out last week. That means that you will have to (well you don't have to) read two blog posts this week.

Since the week before last (when I blogged daily on my first week of the Four Hour Body diet) I have discovered some interesting things.

Firstly I need more carbohydrates. As much as I enjoy this way of eating (WOE) I struggle with light headedness through the week. The protein, beans, lentils and vegetables are great for filling me up and preventing me from even wanting to snack. But the calorie density of Mr and Mrs vegetable is much less than their evil nemesis Mr White Carb. However I have a solution, it is called the Sloth 4HB. Within this WOE I shall follow the 4 Hour Body, but add a little quinoa or brown rice to ensure I actually have some energy to work AND train. The 4HB is not a diet of less calories, it's just harder to eat enough vegetables when running with clients and cycling between their houses.

Secondly when I get to cheat day on a Saturday I need to remember that I haven't had sugar in a week. After this weekend just gone my stomach was not happy with me from all the sugar I introduced to it. Yes that included alcohol (bad sloth), cakes and numerous wheat products. On a plus side I think I helped my liver by drinking water like my life depended on it. So much in fact that I now have a toilet loyalty card from McDonalds.

Moving swiftly on. I think my profound blog will come a little later in the week as I am not feeling as saintly and heroic (thanks to cheat day) as usual. So I shall round up this post with a word of warning. If you stick to any diet, make sure that you don't limit yourself to the point of craving. If you get get enough protein, vegetables and good healthy fibre in during the week, you will stay filled up and keep your energy levels constant. That way when you get to your own cheat day/friday night/weekend you won't want to eat every cream cake, jammie dodger or pizza in sight. If you do then be realistic with yourself, no normal person is a saint (myself included) when it comes to eating. If you slip up, just let it slide and put your determination back into a healthy diet and exercise program.

T ;-)

The day of rest

2011-09-26T04:17:00.001-07:00

The day after the night before is something we all know about. The hangover from excessive revelry hurts the head, makes us sensitive to anything more than darkness and reduces our Sunday to nothing more than a day of rest, praying for it to end. I'm sure this is not what God had in mind when he wanted people to rest on the seventh day and praise him.

The hangover from cheat day is not entirely different. I ended up with a headache for most of the day, a stomach whose acidity was off the scale and intestines that felt like they'd eaten several hot curries. I wasn't quite praying for it to be over, but I knew what I needed to do.

After training my client in the morning I managed a breakfast of sausage and egg. I have to admit I finished off the last of the fresh bread and I had a cup of tea! This isn't as bad as having a chocolate bar, but it wasn't quite the 4HB.

Through the day I ate a lot less than normal. My stomach was protesting some what and so I gave it a small chance to recover before a minor slip of two lattes and a pint of Guinness. I can't remember when I last had a Guinness, but it tasted good!

So when I returned home we got to sorting ourselves out and cooked up a delicious meal of stir fried beef, peppers, courgette and leek with lentils and cauliflower. I rounded this off with a few teaspoons of ground peanut butter (just ground nuts no added salt or sugar) to tie me up for the night.

After a day of feeling below par I was actually looking forward to Monday! Everything in moderation, even cheat day!

T :-)

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The marvellous cheat day

2011-09-26T03:42:00.000-07:00

The time has arrived, the moment is now, yes my friends it is cheat day!

Today has been built up in my mind all week. It has felt like the longing for a weekend break or the excitement the night before going on holiday. Now it is here and I can eat what I like!

I started the day early as England played Romania in the Rugby World Cup. It was a 7am kick off, so I got up at 630 to get the grill on and get cooking! Breakfast of a sausage and egg sandwich was washed down with a steaming cup of tea whilst watching England take apart the Romanians. Fantastic! The bread was fresh from our bakery and a great way to start cheat day.

Today was a day of chores and relaxing. The two don't usually go together, but when you have OCD getting the chores done helps you relax. Catherine and I had a small road trip in our Streetcar to drop my brother's HUGE television back to his flat in south London. To accompany us on this journey Catherine bought three almond croissants from the bakery, a chai latte for her and a latte for me. Now I have managed a week without my lovely lattes and pastries and it hasn't bothered me. I've always felt content with my meals and not needing to snack. However when that pastry and almond filling hit my taste buds it was like a firework had been lit in my mouth. Adding to that the "petrol" that is a latte and I felt on top of the world. Needless to say that the confined space of a car is not the place to suddenly have an energy boost.

Chores were rounded off with a trip to Morrisons to purchase the week's food supply. If you had seen the amount of food we bought, you'd mistakenly think we were feeding a family. However most of it was vegetables, fish and beans to restock the supplies. Sunday was to be cook off time when we prepared for the week's meals.

On returning home we had made plans to eat cakes from the bakery, drink coffees and eat ice cream. Instead we sat down to relax and ended up staying in for the rest of the day. Tea was drunk by the bucket load and biscuits were eaten like grapes. Everything from Jammie Dodgers to Snickers ice creams was present for our feast. If it contained sugar then I ate it. In fact we ate so much rubbish (I feel slightly sick from it) that come dinner time we didn't feel like eating anything, but we did! It was cheat day after all, we had to make the most of being able to eat whatever we liked. So pizza and garlic bread was delivered and we sat down to eat a HUGE pizza with additional garlic, tomato pizza. All washed down with a healthy supply of gin and tonic!

To sum up cheat day I can honestly say that it made me a little sick. Not only physically from the amount of rubbish we ate, but also from the gluttony and greediness that I displayed. It was a idiotic mindset of "it's cheat day, so I must eat rubbish as I won't be able to eat it all week". However on a positive note it has made me want to get back to the 4HB straight away and look forward to having veggies and no rubbish tomorrow. I think next week I will be a little more reserved and thoughtful on cheat day. Much like how I have acted in the week really. It's an important but sickening lesson to learn.

Roll on next week!

T :-)

That Friday Feeling

2011-09-25T07:41:00.001-07:00

Today is Friday (thank goodness) and I have that Friday feeling because tomorrow is a special day. A day when all my week's dreams can come true and I am a free man, free to roam the land. Yes that's right, tomorrow is "Cheat Day". Tomorrow I will be able to eat all the cakes I can stuff into my Sloth face. I'll be able to drink Lattes like my life depended on it. I shall swim in a sea of dairy, whilst experiencing a sugar high of epic proportions. But that's tomorrow. Today is NOT cheat day.

Today kicked off with an early start at 445am. I had a client to cycle to for 530am, so I hit the chocolate protein shake to start the day off.

After my first client of the day I headed to Sheila's in Lancaster Gate, a great taxi driver's cafe. There I had two fried eggs with bacon and two coffees. Yes it isn't cheat day, but fat is good!

A little more cycling and one client later I had finished for the day (part timer!) I arrived back at home to shower and pack a lunch for meetings in canary wharf. Lunch was thai red cod with lentils and vegetables. Simple yet effective.

I was lazy again today and didn't cook a dinner. But I keep finding I'm not hungry at the end of the day, so my motivation to eat is reduced. This is probably why I am suffering sometimes on the energy front. Despite not having dinner I managed some hummus and carrots instead, with a little Natural peanut butter (just ground peanuts). I have to admit that Catherine and I celebrated the end of our week with a gin and tonic. Otherwise this week went without hitch.

I am looking forward to tomorrow and the chance to indulge, but I have the feeling that it won't be as amazing as I think. I've got used to the diet and not having any white carbs, dairy or fruit. Let's see what happens....

T :-)

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Tom's cake of the week

2011-09-23T11:16:00.000-07:00

As part of the Four Hour Body experiment on myself I have been looking forward to the finer things in life. "Cheat Day" is the one day a week when I can eat as many "white carbs" as possible. However I don't want to have any old rubbish! I've been thinking of cakes and pastries of the most spectacular taste and texture, worthy of Royalty.

Sorry I got lost there for a moment. So as part of the weekly ritual of "Cheat Day" I shall be posting "Tom's cake of the week" every Friday. When I say cake I mean it in a loose sense, so that it may include pastries, pancakes, bread items and generally anything sweet that has been made to the highest specification.

So in future I welcome your suggestions, but please be upstanding for Tom's cake of the week...

Mrs. Clafoutis

An oven baked pancake, which is soft and topped with fruit. This photo doesn't do it justice, so feel free to check http://en.wikipedia.org/wiki/Clafoutis and Google away.

My personal recommendation is to have it with a cup of English Breakfast Tea, perhaps Twinings Everyday...

Thursday Smursday

2011-09-23T10:05:00.000-07:00

Righty right!

Feeling good today, despite not sleeping that well last night. I am getting up a lot for the bathroom in the middle of the night. However I am going to try out the sleep chapter from the Four Hour Body book. That will require a little nap and then hopefully a steady routine of 6-6.5 hours sleep. Job done.

I started at 6am with a protein shake before cycling off to Arsenal stadium to lead a client through her intervals around the stadium. After a good little session I zipped back home to a nice plate of scrambled eggs and smoked hoki (fish) to set me up for the day.

I hit the office (read bakery) to work on my latest project and resumed my daily routine of a large black coffee. Despite hating coffee a few years ago I now love it. Normally I'm a latte man, but that's out because of the milk. So it's black coffee all the way. It take a little getting used to, but certainly clears the head and gets the metabolism going...

So off back home I returned to get some lunch together as the coffee had made me hungry. I threw together some smoked haddock (that I had cooked this morning), red lentils and stir fried veg and stuck it into a box to take to Canary Wharf.

One coffee later I was heading home after a meeting to get my second lunch. A lovely piece of salmon, red lentils and veg was the treat that I made for myself. Oh not to forget the two fried eggs I dropped in there for additional protein and fat!

Well filled I headed off to client training along the Thames.

For a later snack/dinner I got some smoked mackerel on my way home and some baby spinach leaves. An easy way of getting some food without having to cook it! Off I went to bed for a 430am start on Friday...

T :-)

4HB Day 3

2011-09-22T02:51:00.001-07:00

Today was a continuation of feeling good and having plenty of energy to train clients.

I started the day with a protein shake. As much as I enjoy eggs and leftovers I am trying to keep breakfast varied so I don't go mad! On the days that I have time to sit down I eat eggs with fish and beans or have dinner leftovers from the fridge.

For lunch I had coley (a meaty white fish) with stir fried veg and beans. Keeping to the four hour schedule is sometimes difficult. If I know I can't do it I'll eat at 2/3 hours after a meal to keep the energy on board.

I had a second lunch today of 2 salmon fillets with stir fried veg and lentils. Despite it being a full plate I felt nicely filled afterwards, no bloating here!

After training clients I was out for dinner for a friends birthday. They had chosen Italian, which I thought would be troublesome. However there was a wide selection of salads to choose from, so I had tuna nicoise and felt nicely filled after.

Overall today I am realising how my perception of food is changing. I am using it to fuel myself, but finding a contentment and satisfaction from my food that I didn't experience before. By not having any white carbs I am tasting and savouring foods more and of course looking forward to cheat day on Saturday!

T :-)

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Location:Belsize Park, London

Diet or Eating Lifestyle

2011-09-21T03:25:00.000-07:00

If you are looking after your health or trying to loseweight then you are probably searching for a diet. The trouble with searchingfor a “diet” is what we read (even this) may not be suitable for us asindividuals.

Do you ever see a new diet and ask “why was thatcreated?” If you do then I commend you. But if you are like most people thenyou will read about the latest diet craze and start to believe that it isperfect for you. If the media (bless ‘em) have done their job properly, thenyou will hear about this new diet on radio, tv and in a numerous selection ofmagazines and newspaper pullouts. Suddenly your own opinion (you wish) of thisdiet is reinforced, it must work! Inall honesty it will work, for a week or two. You’ll lose weight and think “thisis great!” Then the honeymoon period will wear off and some event will knockyou off the tracks. You’ll start to think that now that you’ve lost the weightyou can go back to what you used to do and it’ll stay off, it’ll be fine. Butit doesn’t and it isn’t fine, as you put on the weight you lost, plus a fewpounds for good measure. Psychologically you’ve gone through the mill and yourbody has too. You are now heavier than when you started and demoralised by yourdiet experience. You’ll be put off diets and possibly fitness too.

Nowwhat could you have done differently?

Well my starting point would be “why has this diet beencreated?” “Who created it and what is their motivation for doing so?” Finally Iwould ask myself “will I be able to make this diet a permanent part of my life orwill it only last a couple of months?”

There are numerous other questions you could askyourself. If you do then that is great! Donot just accept what is printed in front of you, question, question andquestion some more! By “interrogating” the article/diet you will be able towork out whether the diet was created for financial gain (likely) or for healthimprovement. You’ll see whether it was created by a reputable coach, scientist,nutritionist or a celebrity backed by a multinational. Finally you’ll discoverif you have any doubts as to its success over the long term. If you have doubtsabout it then you won’t succeed, move onto something else.

Sowhat diet should I choose?

I don’t believe there is one diet for everyone, it is amatter of searching and self experimentation to find what works in the longrun, not as a short term fix for your weight issues.

Don’t worry though I am not about to sell you the nextbig thing. Rather I want to give you a chance to view eating in a different,unconventional light. Maybe, just maybe you will be ready to give your all toone of these approaches to eating and sustain it for the long run. If you arenot prepared to give it your all, don’t bother trying these diets. You have tobe certain of what you want and how much you are prepared to sacrifice to getthe body you desire. When you are at that point you’ll be ready for one ofthese:

1. The Four Hour Body

This is the diet, or as I prefer to call it “eatinglifestyle” that I am currently self experimenting. It requires a certain amountof organisation, but proffers results within the first couple of weeks. It is not for those who are dipping their toesinto a diet. This is unconventional and will provide results if you stick to thediet. It’s as difficult as you make it, so be organised and buy in the food andthink about what you eat, you won’t regret it.

2. The Warrior Diet

A personal favourite that I tried a couple of yearsago. It helped me to get off bread for awhile and as a result I now rarely eatpasta, have reduced my bread intake and think about the amount of wheat andprocessed products I consume. If you don’t like fruit or vegetables it can betricky, but it depends how badly you want to achieve your goals...

3. The Oz Diet

I haven’t tried the Oz Diet, but in a way it is what Iwould do if I wasn’t self experimenting. It’s a balanced approach to a diet,gets you to cut down or remove processed foods and for me is a common sensediet. It’s a healthy eating lifestyle, which could help you to lose weight andreduce your chances of coronary hear disease.

4. The Metabolic Typing Diet

Again another favourite diet of mine. I first read thebook 7 years ago, but it wasn’t until I tried it again this year that Irealised how ideal this way ofeating is. Firstly you answer over 60 questions on the way you eat, how foodaffects your mood and sleep and many other unusual areas. From these questionsthe book will highlight what metabolic type you lean towards. You could be a “fastoxidiser”, “mixed type” or “slow oxidiser”. How the questionnaire defines you willaffect what foods you should eat for improved health, energy and weightcontrol. It’s been used with thousands of the author’s patients, which is why Ilike it. It has been used to improve health firstly and aided in weight controlas a result. Check it out.

I’ve tried most of the above diets and recommend you dothe same to see what works. As a word of advice make sure you do exactly whatit says in the book and stick to it for at least two weeks, ideally four. Takea notebook with you everywhere and note down any reactions; headaches,increased thirst, increased use of the toilet, bloating, gas. These are allindicators of what your body is doing. Don’t be surprised if you do getheadaches and some gut issues as your body adjusts to a new way of eating.

Keep an eye on the blog this week as I keep up myexperimentation with the Four Hour Body.

Happy eating!

Tom J

Moving on up

2011-09-21T02:58:00.001-07:00

Today is Tuesday, day two of my 4HB experiment and I hope that the good feelings continue.

This morning I was a little out of sync on breakfast. I woke at 545am and cycled to train my client down the road at Chalk Farm. There wasn't time for a protein shake and I wasn't hungry at all despite not really having a dinner the night before. Thank goodness for almond butter!

In fact I completely forgot that I missed breakfast when I got home from training. I went to have a little ziz and woke up 2 hours later! So breakfast was well off schedule. However I filled up nicely with 2 fried eggs, beans, spring greens, cauliflower and peppers. The only slip was to have tea with milk. But dammit I'm English, it's hard not to!

Back on track with a full belly, this sloth went to a meeting. The other party didn't show, but I managed to have just a black coffee, no froth here!

On returning home I got caught up with work and subsequently didn't eat until 1500. I hadn't felt hungry in the time after breakfast though...result! I had a cajun chicken breast with cauliflower, peppers, spring greens and beans.

Slightly back on track I went to the bakery to do some work. It's a bakery/coffee shop, ultimately the biggest test of will power for a sloth like me on a diet like this. I did have a tea with milk, but spilt most of the milk on the floor so it was pretty dark. Good for the diet. I had a good productive hour before heading out to do my hill repeats on Parliament Hill.

Training went well, though trying to run fast up hill did make me want to hurl. Sloths just aren't designed to move at sub 6 minute mile pace! I had plenty of energy and brought it to a stop after 6 intervals as my times were getting worse. Always good to keep the quality and finish energised, not injured.

A sneaky chicken breast was consumed at 1830 as I had to head out to run with a client at 2000. Training went well and I still felt energised. I wasn't hungry until we finished, which was fine as I had packed some coley with pesto and stir fried veggies for dinner.

Day two was complete and again no complaints or urges for anything sweet. The veggies and protein are really helping to keep me filled and energised.

T :-)

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Location:Belsize Park, London

The 4HB - back on it

2011-09-20T05:24:00.001-07:00

This week I will treat you to a number of blog posts about my experience of the Four Hour Body. There will also be my usual weekly blog tomorrow on diet.

The Four Hour Body (4HB) is an eating lifestyle that makes you feel great, helps you to lose fat and progresses you toward your fitness goals.

Monday 19th September

Today I returned to the 4HB with determination to succeed where I failed previously. The first time I tried the 4HB I managed a week before falling off the wagon. Rather than the diet being the problem it was my poor preparation and low consumption that made me stray.

As per the book I started my eating schedule shortly after waking with a protein shake. I would've had eggs, but I'd managed to sleep in and needed to get something to go.

Today wasn't a terribly active one until the evening, so I had to make a concerted effort to eat every for hours. I managed this by taking a lunchbox of fajita turkey, stir fried peppers and courgette, steamed broccoli, spring greens and cabbage as well as lentils. The box wasn't actually that big, it just contained a lot of different veggies!

When I got home in the afternoon at 3pm I reheated Cajun chicken, beans and vegetables for my second lunch. (Catherine had been super organised and cooked lots of food on Sunday night, the key to this diet working.)I added to this a handful of cashews and a couple teaspoons of almond butter as I was worried I'd get hungry in the evening.

It turned out that my evening was more active than I expected, running with clients. However I felt energised and didn't get any hunger pains at all. I got home at 830pm and still didn't feel hungry. To be honest I didn't feel like eating, so I ate some home grown cherry tomatoes with almond butter.

Overall I am amazed at the first day. I didn't have any bad hunger pains or feel lethargic. I need to eat more to ensure I have adequate energy for work. I did notice that through the day and night I went to the bathroom a number of times, despite not drinking a great deal of water. I put this down to not having White carbs and thus not retaining a lot of water. Overall my spirits and hopes are high for this week.

Catch you tomorrow!

T :-)

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Location:Belsize Park, London, England

2011-09-14T09:45:00.000-07:00

When I write my blog I am always searching for ideas and asking people what they would like to read about. Sadly I don't write crime novels or wizard fiction, which is what people helpfully retort with. However from time to time somebody gives me a good idea.

This week this blog is dedicated to those people looking for exercises to change their workouts and spice things up a little. This blog is for the "gym rats" out there.

My first offering to you is a simple way to mix up your back exercises. The back is often neglected (especially with men) for chest and arm domination. However with a strong back we can work longer, play harder and become fitter.

You'll need access to a Smith machine in your gym or bar at an outdoor gym. The bar should be approximately at waist height. Position yourself under the bar as seen in the photograph above. Beginners start with legs bent as shown, advanced should have legs straight. With the arms straight, pull your body up as far as possible, aiming to reach your chest to the bar. Lower slowly back to the start and repeat for 8-10 reps, 60-90s recovery, for 3 sets.

The second exercise is a split squat hold and twist. Lunge forwards, perform a split squat and hold with the knee just above the ground. Now slowly rotate side to side, keeping upright with the abs drawn in for 10 reps total. Push back up to a standing position and repeat on the other leg. Watch the video below for assistance.

If you would like a personal program including videos and photos just contact me through www.tomalfry.co.uk

Happy training :)

Run down sloth

2011-09-07T11:46:00.001-07:00

If I was a half pint empty kind of man then I'd say the last week has been pants. The use of "pants" in this instance to signify utterly rubbish, not a pair of undergarments.

HOWEVER, I am not that man. I am merely a sloth with no cognitive recognition of personality or language. So instead this week has been slower than normal.

I've been struck down with a bug, or as the man in me likes to call it, "a gastric bug". Which despite sounding really awful, actually just defines the location and is a less "mumsified" name.

So this is the reason for no post last week. I sat on my perch with many hours on my claws; watching films, sleeping, resting (not unusual for a sloth) and not eating. I could've written a blog, I could've worked "online", but I'm not the person to tap out negative drivel, which would've been the product of being ill.

Now, I'm back! A slightly lighter, hairy, tree loving animal and I'm ready. Sloth ready. There's 5 weeks to my marathon (with little Adamson) and now the training reaches it's peak (perhaps for her more than me), the diet begins and the planning really kicks up a gear.

My great moment of light has arrived from being ill and unable to work, when I was miserable and negative last week. Back then I couldn't operate like my usual self, I was a spent man. Once I accepted I was ill it took over me, but boy did my body need it. It was telling me that enough was enough, now it is time for change. From darkness comes light. This "light" is a refreshed motivation to succeed and an inspiration to do more positive work that is positive for me.

So it is with this refreshed approach that I opened up my finances and started to do all the nasty jobs I've put off for so long. Things that have niggled away at the back of my mind and stressed me. With every energy we must help ourselves (in a positive way) first if we are to give to others our time, energy and good spirit.

So please take a moment, think about what YOU want and go after that dream. Live for the now, don't waste the time you have, who know's how long you'll last.

Tom the sloth :-)

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I'm no exercise fascist

2011-08-25T11:50:00.001-07:00

It's not a conventional start to a blog post I admit. But if you were shocked by the heading then I apologise. I shall no longer use "exercise" in a blog post.

Most people assume that I enjoy seeing people suffer in training sessions. (Whoever told you that is a liar and my legal team will be contacting them.) Well it's not true. Every personal trainer wants to create sessions that are challenging, that is after all one of the reasons people employ us. It's not our fault that clients don't pull out their finger and do the additional sessions needed. That is why they suffer.

If I said you won't get fit with personal training once or twice a week would you believe me? Well believe.

Many think that their one session a week will get them the body they crave. Perhaps because it is "personal training" it is believed that it can cure poor biomechanics, spot erase fat and create a body that Adonis would be jealous of. No sir it can't. Anyone that tells you it can is a big fat liar.

What it can do once a week is teach you correct exercise form, push you beyond what you thought possible (limitations in your head) and instil the desire to be regularly active.

Personal trainers should be able to motivate and push you to new levels, so that you take up the reins in between sessions. I don't want my clients to rely on me for training. I want them to be motivated to do it themselves. So that when I'm not there they'll progress without me.

A lot of the time this is a pipe dream for trainers. Our clients are usually a pleasure to work with, but most are inable to do it themselves. Whether its time, motivation, energy levels or laziness, they hold themselves back from getting stuck in.

So what's the point?

That's normally what my friends say about PT. The point is that if I do my job properly I can enrich my clients life through positive, challenging and fun sessions. There is also the possibility, however small that I may make a big enough impact for them to change and take the lead on their health and fitness.

Until that time I shall push my clients, make them "suffer" and enjoy it when they are fitter and healthier than before.

Happy training!

Tom :-)

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Location:LUN-DUN

Falling off the wagon

2011-08-20T01:19:00.001-07:00

I've completed two weeks of the 4 hour diet and I have to admit defeat. Despite my initial success I hit rock bottom like a Spanish Armada gold ship last Wednesday. As I type this I am tucking into a "White" panini, with cheese AND..... a Latte!

So where did it all go wrong?

Well firstly I've surmised that I didn't eat ENOUGH. Yes you heard correctly I didn't eat enough. For those that know Tom the Sloth this is not an issue he is troubled by.

However the removal of any white carbs meant that I couldn't even have brown rice or quinoa with my meals to get my carbs in. I basically didn't follow the diet properly when it said eat lentils and beans with EVERY meal. The reason (one of them) being that they provide the energy along with vegetables to train. Due to them not being as calorie dense as White carbs though means you need to eat a lot more to get the same calorific benefit. Essentially I need to become an elephant.

Secondly (perhaps this should be firstly) I wasn't organised enough. I needed to follow my girlfriend Catherine's example by preparing meals to box up and carry with me. Fortunately for her she is organised enough to do this, unfortunately I am a Sloth.

What worked?

This "eating lifestyle" (as I call it) is truly useful for those needing to lose a lot of fat. For those already fit and healthy it can help to reduce that last bit of body fat and reduce your desire to snack.
By cutting out consumption of "White carbs" I found bloating and discomfort was reduced leading to greater muscular definition.

The early breakfast (within an hour of waking) helped stabilise blood sugar levels in the morning. I found this reduced my desire to snack on sugary/calorific foods at 4pm and prevented lethargy.

The regular 3-4 hour eating pattern, with protein at every meal meant I stayed full. By the time I got to dinner I didn't need to eat a large meal. This meant that I didn't take on a large amount of calories at the least active point of my day.

Another key thing was the amount of vegetables I ate. As I couldn't take on white carbs, I found myself eating a lot more vegetables and trying different kinds. This again helped keep me full up and assisted with digestion.

What didn't work?

If you are not committed to this way of eating and consume a LOT more than usual then you will fail. Diets are inherently bad for stickability (my word, copyrighted) they force us to avoid things we enjoy.

If you are as organised as me then you'll fail. You need to prepare food and take it with you or have access to some good restaurants/supermarkets.

Food choice is essential. You have to eat a lot more as the veggies and beans are less calorie dense than bread, pasta and rice. You can't live on chicken salad. Try it, you'll be dying after a day and end up eating a loaf of bread!

No fruit. For me it didn't matter, I just ate more vegetables. But for lots of people they get over their sweet cravings by having fruit. Don't be brainwashed by the government saying you need to eat loads of fruit. Yes we need the nutrients but you can get the good stuff from vegetables, minus the acidity and sugar. It's a matter of eating the right things for your body, so be open minded.

Is it all over?...

I am finishing this blog posting in week 3 of the diet. I am getting back on the wagon to give it a go again. So it's certainly not over.

You have to ask yourself whether you really want to change. If you do then sticking to this way of eating will work. Alongside a regular schedule of activity, you'll drop the fat. It's a healthier way to eat as you'll eat more wholefoods and less processed crap. Your energy will be kept constant and you'll feel "cut".

Send me your questions and I'll endeavour to help.

Stay healthy, stay strong.

Tom :-)

- Posted using BlogPress from my iPhone

New tricks!

2011-08-04T04:48:00.001-07:00

This week has been an eye opening week for new things fitness.

I've learnt about Roller Derby and been introduced to The 4 Hour Body. So let me break it down for you.

Roller Derby (RD) - www.londonrollergirls.com - is a form of competitive team roller skating around a track. It consists of two teams of four defensive players and one point scorer called a "jammer". The game begins with the "pivots" (the lead skaters) and the "blockers" (defenders) skating in front in a tight formation called the pack.

The jammers race to pass through the pack once, at which time no points are scored – but a “lead jammer” position can be established. They continue to race around the track a second time and attempt to pass the pack again. The jammers score one point for each opponent they lap as long as they pass that player in bounds and without penalties.

The jammers may continue to race and score points for two minutes or until the lead jammer “calls off the jam” (by putting her hands on her hips). A jammer can score four points each time they make it through the pack within bounds and five points if they lap the other jammer! There are some key rules to prevent unnecessary injury and keep the game lively, but the team with the most points at the end of the game wins!

Ash at the chocolate gym has been doing RD for a few weeks now and was the person who told me about it. She's found it to be great exercise, immensely challenging and great fun! With four sessions a week she's not got a need for the gym!

Check it out here http://www.ukrda.org.uk

The 4 Hour Body is a book by Tim Ferris. He focussed on the question "for all things physical, what are the tiniest changes that produce the biggest results?" The resultant book has been based on years of research and experiments with real people.

I was told about it by my good mate Lukas Gondkovsky. He has been using the book and it's knowledge to help improve his diet and training. So far he has felt a positive effect in his energy for training and reduced cravings. But the real test will come over the next weeks as he gets his body fat results back. I'll keep you posted on his progress.

I have been on the diet for the last few days and have had a couple of great nights sleep as a result. My energy has been constant and I can eat as much as like, without "White carbs" to bloat me. I'll keep you updated on my progress with my measurements.

To find out more check out http://www.fourhourbody.com/

So get clicking and make a positive impact on your diet and health today.

Happy training,

Tom

- Posted using BlogPress from my iPhone

Still bloggin'

2011-07-29T08:13:00.000-07:00

Hey guys. Just a quick update. I'm testing out the new blogging feature on my website at www.tomalfry.co.uk

So don't miss out as I'm testing with blog postings there. Last week's was late, but there'll be another coming this weekend, so let me know what you think.

A new members section is in development for August/September release. For a small monthly charge you'll be able to access a weekly workout and library of previous workouts, to keep you fit at home or on business trips.

Happy training!

Tom :-)

Barefoot on holiday

2011-07-13T06:23:00.001-07:00

I have just returned from a week family holiday in France with 21 of my family. We were celebrating my parent's 30th wedding anniversary near to where they originally honeymooned in Brittany. For this great occasion my Dad rented a farmhouse for all of us and it worked out really well
(we didn't fight and nobody was injured!)

Of the 21 of us, 7 were children, 3 years of age or younger. It was a great opportunity to see my nieces (no nephews yet) and to spend time with my brother, sisters and their other halves.

What impressed me about this holiday was how much everyone was running. My sister Jules is back training after her second baby and clocked up the miles. My brother Rich was running most days after a hectic work
schedule recently. My brother-in-law (BIL) Si was getting stuck in after some success with treating his back issues. Leading in eagerness was my girlfriend Catherine, my BIL Steve also got roped into it and I even donned my Vibram 5 Fingers for the week! Steve did a 10km with C, J and I, which both Jules and Steve excelled at, all credit to them on those hills.

What got me inspired was my siblings commitment and motivation to get out and run. This was despite the knowledge that the hills were steep and the weather warm (at least for a few days!) Rather than sit back and
eat the pastries and cheese and drink the wine, they got out and
trained. Even if later their reward was a great meal, they'd got their
training in early. This got me out running and after that first trip I
was much keener. The highlight being the 12 miles I ran with Catherine.

I was running barefoot in my Vibram 5 Fingers for the week and the more I wear them the more I want to ditch my trainers. It's true they are not great for everyone, but for me they feel just right. I am light on my
feet, I have a great turnover rate and maintain a natural easy stride.

Certainly the first run was a little stony for my liking, but you
quickly adapt and your awareness increases as you feel more and focus on where you are placing your feet.

The 2nd run was the 10km that I ran with Steve, Jules and Catherine. The hardest part for me was downhill and ensuring I stayed light on my feet without punishing my knees. Certainly I have more to learn!

The final run was 12 miles with Catherine which we ended up completing at an average of 8:35/minute mile pace. I did get a few pains around 7 miles, but once we hit the hills I was thriving and they eased off. Our
penultimate mile (of which half was up hill) took just 8 minutes and 10 seconds; a great pickup at the end of a long run, good job C & T!

The holiday was a great break. We trained, we ate & drank and we laughed. Overall I'd say that was a success! As a bonus Catherine and I talked my BIL Steve into running the Chester marathon with us in October. He's already into training and I've shipped him a bottle of
Cherryactive to sooth his aches as he goes through the mileage.

It's easy to find inspiration all around us from Paralympians to sports stars. But maybe the best motivation we can gain is to see what "ordinary" people are doing and realise that we can all be healthy and active. Have you done your 20 minutes of cardio today?!

T :-)

Time is shortbread biscuits

2011-07-01T09:16:00.001-07:00

I was talking to a friend the other day about time. Time wasting to be
precise. We were talking about watching TV and how many people consider it a
waste of our precious time. I said it is not a waste if it makes you sit
down, switch off and rest. I love listening to David Attenborough talk about the mating practices of sloths or watch a documentary about our economy
(ha!) But at the end of a day training clients, teaching classes and thinking, all I really need is to know who Spencer is chasing after in Made in Chelsea.

Is there a point to this?

Ah yes! We don't see visits to the pub or comedy nights as a waste of time.
Even though they dent are pockets and offer no health (other than de-stressing) benefits. They don't enlighten us mentally (sorry mates!) or expand our knowledge. But they do provide a release from the day to day
ennui, helping us to de-stress.

Health and fitness for most people is a chore, but the benefits to our health, happiness and confidence are supreme. Many think they have to train
for an hour, 3-4 times a week to get results. This puts them off ever trying because they see it as too much time to fit into their schedule. Perhaps a waste of their "valuable time" (especially when they don't get results).

I'm not here to force people to do something they don't want to do. It's your life after all. But surely if I said 10-20 minutes a day of training, combined with a specific diet, would get you results, then you'd at least
give it a go. 10 minutes could be seen as a "waste of time" because it is not enough. But just a small increase in daily activity can help to burn calories and get rid of fat over a period of time. For creating and maintaining a habit it is easier with a little and often approach. When you
think about skipping that hour in the gym, just go and do 20 minutes, then leave (after a cool down and stretch). That way you'll be benefiting your body and mind without feeling guilty.

So the next time you think of skipping training or you get hassled for watching Geordie Shore, just remember "your time" is valuable time.

Tom :-)

Check out www.YouTube.com/tomthesloth for exercise ideas.

A step in the right direction

2011-06-28T04:50:00.001-07:00

Over the last few weeks I have been participating in the Global Corporate Challenge (GCC). The aim is to empower people to take exercise, through walking, cycling and swimming.

Each day I record my steps and enter them online as part of the team that I am in. Together our goal is to be the most active in the world. However we are currently sitting at 10,315th.

The reason I bring this challenge up is that I have been surprised how easy it is to be active. Maybe not on a level like mine (ahem!) But rather how simple it can be to burn more calories each day and have a positive impact on our health.

My perfect example is G one of our security team at Cadbury House. Before the GCC even began he started to walk to work, using a pedometer to count his steps. His job isn't the most active, so he started to walk into work every shift. Gradually he lost weight and we approved of his reduction in belt holes. G then turned to his diet and after educating himself with documentaries and research he changed his eating habits.

Just last week he told me about another documentary that had opened his eyes to the dangers of Diabetes. G then proceeded to put me to shame by showing me what he was eating. He'd brought in a wholegrain sandwich, organic meat, monkey nuts, fruit and a new bottle of Evian!

The result of G's exercise and diet was not only weight loss, but an improvement in how he feels. He has taken "the bull by the horns" and developed his knowledge of fitness and nutrition in order to help himself.

Often in personal training the hardest thing to do is enable people to help themselves. Without my help G has triumphed in positively moving forwards and taking action. If more of us could take steps each day and educate ourselves then we would be happier, healthier people.

Tom :-)

Metabolics to your Super Foods

2011-06-23T03:00:00.001-07:00

I've been trying to follow the Metabolic Typing Diet for the last few weeks with varying degrees of success.

Working as a personal trainer means that your day is usually a long and active one. For me it means being on the go from 6am and getting back after 8pm. I enjoy being active and though I sometimes wish I worked 9-5, I have a great job and balance to life. The downside is being unable to cook proper meals to benefit my body in the best way, meaning I have to be really organised or really careful with my food. Two things that can be surprisingly difficult for me!

I have had to avoid caffeine, sugar and wheat as part of my metabolic typing diet. When it comes to breakfast this means the easily transportable British staple of cereal is a no no. Added to that I can't have a cheeky coffee from the burgeoning cafe industry that lines London's streets. Nor can I have any number of French pastries that line the bakery shelves at that big name supermarket we all rely on. Instead I eat a selection of fruit and a protein shake. When I'm lucky enough to be at home it's a trio of poached eggs on wheat free bread.

Is it difficult? No. It's surprisingly easy. With a little self control and a good understanding of what foods I do well on I am thriving. I have less dips in my energy and less crazy highs, I have less depressive periods and more positive, clear thinking. I also have a greater desire to do it properly as I can feel the benefits so quickly. Avoiding wheat leaves me less bloated. Less sugar and processed foods means I am clear minded and less scatty. Less (I'm working towards nil) caffeine means I'm not bouncing off the Walls before crashing.

The only downside is that I can't have certain foods I love because they don't "balance" my metabolic type. Coffee is one. Broccoli is another. Peppers a third. These foods are just a few that can upset the balance in my body, through their acidic nature or the stimulating effect on already overactive systems in my body. However this is a small concession when there are many, many other great foods I can eat and in plentiful supply. It's just a question of expanding my knowledge of foods and applying them to the cooking that I enjoy creating.

So, today my feeling is not one of superiority, but rather a leaning towards positive, affirmed action, trial and error and learning. Through years of abuse through fitness and diet my body has pulled through. Now it's time to put the super back into food and keep on the metabolic path.

Tom :-)

For more information on the metabolic typing diet visit www.
Or contact me for information.

Mr. Motivator? Who's he?

2011-06-20T11:12:00.001-07:00

Harking back to the 90s when Michael Buerk presented the nine o'clock news and Tamagotchi's were THE toy, we find Mr. Motivator. Mr. Motivator was the star of early morning fitness tv on GMTV. He instructed his aerobic routines with the help of colourful, spandex all in ones. No matter how you felt that morning you would always manage a smile at his infectious enthusiasm and energy.

Sadly Mr. Motivator left our screens in 2000 and despite a brief return in 2009 he hasn't remained. (Rather sensibly he's returned to his birthplace of Jamaica).

Much like Mr. Motivator our own motivation may have seen a decline as we've grown older, possibly disappearing completely. (It may be waiting in Jamaica!) You may struggle to get active, avoiding exercise and eating a poor diet.

We are not all like Mr Motivator but we all have it inside ourselves to pull our finger out and make a difference to our bodies. We must look to make changes to our lifestyles and adopt a healthy and active approach to EVERYDAY life. We can't expect to join a gym and for magic to happen. We must commit to doing activity everyday of the week. We have to eat healthily throughout the week, not just the odd occasion. Most importantly we have to find something we enjoy doing that raises our heart rate and enables us to de-stress. It could be Zumba, boxing, walking, cycling or circus trapeze. If it makes you happy and helps you to forget your worries then it'll keep you MOTIVATED.

So Mr/Mrs/Miss/Ms Motivator, what will you do differently today to help yourself?

Tom :-)

Organise, then, live life.

2011-06-13T03:49:00.001-07:00

As life gets made easier with mobile technology (I'm using my iPhone to write this) our lives pickup speed. We can contact friends in an instant, buy food online and read books without paper. These, among other tools, should help us to remain organised and live life at a less hectic pace.

In reality though we spend hours tweeting, surfing and facebooking; a few words that were irrelevant (and to some extent non-existant) 10 years ago. We rely on technology so much (I am a victim) because we know we can get hold of friends if we are running late, do last minute shopping and make our gadgets beep when there's a birthday to remember. Rather than being organised with lists, a diary or, (heaven forbid) our brains, we are organised by proxy. We leave things later because we know we'll get a reminder to tell us to do something.

All our lives are affected by technology, sometimes in a positive way, at other times negatively. We have so much going on that we need an "app" to track what we eat, tell us how to exercise and to show how we slept during the night. Things that us humans have been able to do perfectly well for millennia.

Technology is immensely powerful, useful and in today's world, essential. But are we saying that because of thousands of years of evolution we have taken a forwards step in technology but a leap backwards in emotions, organisation and health? Would we die without our Blackberrys and Apples?

When we rely less on technology we use our brains and hearts more. We are intelligent, organised, emotive beings. The sooner we let go of technology for everything, the sooner we can embrace a more organised and relaxed life. We can still phone friends, train our bodies and be
healthy, we just need to organise without battery powered assistance.

Tom :)

The Metabolic Typing Diet

2011-06-08T02:26:00.000-07:00

This week I have started my new diet. Yes you heard me correctly, I have started a diet. However this diet is far from calorie reduction, it's much more about eating the right foods for your metabolic type.

Through a process of asking 60 questions the program determines what your metabolic type. It asks questions based on how foods affect you, your personality and sleep patterns after consuming certain foods. Once your metabolic type has been established the program suggests what food groups to eat and which ones to avoid. This should result in increased energy levels, better sleep and optimum health.

Bill Wolcott (the author of The Metabolic Typing Diet) played a pivotal role in advancing the field of Metabolic Typing in the 1970s. In 1983 he discovered critical new dimensions of the way in which human metabolism is controlled by the Oxidative System and the Autonomic Nervous System. Wolcott published a paper on this topic and over the course of the 1980s and 1990s made many additional discoveries that continued to transform Metabolic Typing into a multi-dimensional clinical and academic discipline.

Unlike other current dietary approaches which distinguish people from one another on the basis of single variables - such as body typing and blood typing - Metabolic Typing utilizes many different aspects of a person's physiological makeup in order to specify a diet appropriate for that person. Metabolic Typing uses multiple biochemical or metabolic indicators and seeks to identify patterns among these variables - patterns that reveal how a person's system is genetically designed to digest or utilize or "process" specific foods and nutrients.

The diet is a lifestyle change, so once started you adopt it for life. It doesn't restrict your calories, merely guides you to selecting the appropriate foods for your type. For example "fast oxidisers" generally speaking do better on protein and healthy fats with fewer carbohydrates, as their metabolism is faster than most. "Slow oxidisers" are at the opposite end of the scale and do best on whole grains and carbohydrate based foods as their metabolism is slower.

The best way to ascertain what will work for you is to check out the diet at www.metabolictyping.com and take the survey.

But fear not I will update you on my progress. Coffee has been the first thing to go (oh so difficult for me) and I am trying to eat more protein based foods with healthy fats, whilst still consuming some carbohydrates for the marathon training I am doing.

If you need any help or advice on nutrition feel free to contact me at tom@tomalfry.com

Tom :)

To eat or not to eat

2011-06-04T03:32:00.001-07:00

I was thinking just the other day (careful Tom) how we can be reckless with life. Not necessarily other people's lives (I'll leave the Arab uprising for a different blog), but our own existence.

I thought it funny how we can recycle with the efficiency of a military unit, but when it comes to our health and lifestyle we lack organisation and commitment.

If you were to look at how you react to food from a third person perspective what would you see?

For me personally food is my energy, my mood changer, my comforter and my training essential. I relish food (often too much) and my attitude towards it can be unhealthy. I often think along the lines of "well it's just one treat, I deserve it". When I am moving like a sloth we'll know my eating habits weren't right!

We often live in two worlds. The first is the "right now" where we live for the moment, eat with a carefree attitude and do what we enjoy most without committing to a particular path. The other is the "future" where we recycle to save the planet, buy organic eggs and worry about our pension pots. Now neither is necessarily bad, but we often are mixed up in prioritising which is best for our health. It's true that we should live for the present, our futures are as unpredictable as London transport. But we should have a couple of toes in the future world and think how our nutrition and fitness choices will affect our health in the short, medium and long term.

The trouble with living in the "right now" is that we could live to the age of 100. If you've eaten like you'll always be 25 then it'll be a painful existence. If you choose to live just for the future then you'll lead a plain and uneventful life.

Striking a balance is the hardest part, but balance we must. Before you next eat or train, just take the time to see how it will affect your health in the future. For that day make your choice a positive one and take each day as a new one, little by little is always the best way.

- Tom

Location:London

Fitness for mums to be

2010-07-07T12:32:00.000-07:00

There are many benefits to be gained from prenatal exercise for mum and baby. Being fit and healthy can help:

• To cope with the pressures of pregnancy

• To make birth easier

• To return to fitness quicker after giving birth

Some important guidelines

These guidelines can be extended and I would advise that you seek the help of a trained fitness professional before starting a pregnancy fitness program.

1. Avoid lying on your back. As your baby grows its weight will put more and more pressure on the blood vessels returning blood to the heart. You should avoid exercises on your back so as not to become dizzy or feint.
Try this instead: Seated chest press and rows are good alternatives. Plus plank exercises are great for strengthening pelvic floor and core.

2. Avoid vigorous arm exercises. These exercises can raise your blood pressure and take blood into the extremities making you feel dizzy. Avoid these exercises to avoid feinting.
Try this instead: Slow controlled arm exercises are great for maintaining strength and tone. Yoga is great for muscle tone, flexibility and controlled breathing; just tell the instructor that you are pregnant as some exercises won’t be suitable.

3. Start up, finish down. Begin your workout with standing exercises, as you become more fatigued move onto seated exercises to ensure you don’t feint.
Try this instead: Gyms have many seated machines which are ideal for taking the weight off your feet. Alternatively try using the stability ball, to help work your posture at the same time.

4. Avoid overhead exercises. The first 12 weeks can be a dizzy time for expectant mothers. Overhead exercises can increase the likelihood of dizziness and should be avoided.
Try this instead: Go for seated lateral raises on a stability ball instead of shoulder presses. Or seated row instead of lat pulldown

5. Don’t try new things. If you didn’t run regularly (2-3 times a week) before your pregnancy, now is not the time to start. Hormones released to relax your muscles and ligaments can cause laxity at the joint. Trying something new and unexpected could lead to an injury. If you ran before then carry on, just reduce the intensity, avoid speed and hill work and stay on even surfaces.
Try: Yoga, swimming, stationery bike and walking are great for getting your heart rate up in a controlled and gradual way. Don’t over exert, just keep everything steady.

6. Drink plenty. Water is especially important when you are exercising, even more so when you are pregnant. Keep a bottle of water with you to drink little and often as you train to ensure you avoid dehydration.
Try this: A 500ml bottle is good for an hour training.

Sample Programs

These programs are to be used for guidance only and show what you can expect in the different trimesters. As I said before it’s best to get a helping hand from a fitness professional, qualified in prenatal exercise.

First Trimester

Warm-up

10 mins of cardio. Walking is ideal.

(Rest 60secs between each set)

2-3 sets of 10-15 reps with light weights.

1. Bent over row (with dumbbells)

2. Squats with dumbbells

3. Stability ball seated row

4. Upright row with dumbbells

5. Tricep chair dips

6. Stability ball bicep curls

7. Plank

8. opposite arm and leg raise (toe touches floor)

9. 4 point draw-ins

Cool Down

10 mins recline bike/slow walk

Second Trimester

Warm-Up

10-12 mins

1. Small step-ups (perhaps on stairs)

2. Stability wall squats

3. Seated cable/band row on stability ball

4. Seated lateral raise on stability ball

5. Seated bicep curls

6. Seated tricep extensions

7. ¾ plank

8. 4 point arm then leg lift

9. seated draw ins

Third Trimester

Warm-up

Slow, easy bike warm-up or light walk 10-12 mins

1. Stability ball walk squats

2. Seated rows

3. Seated lateral raises

4. Seated tricep extensions

5. seated bicep curls

6. Seated draw ins

7. Seated hip circles (on stability ball)

Cool Down

10 mins light cycling or walking

As you can see this is a simple progression of a program and is not set in stone. Each pregnant client is different and exercises have to be assessed with each session as to their relevance and difficulty for the client. Pregnancy exercise is not about developing fitness, rather maintaining heart health, good muscle condition and a positive mind. If you can use exercise to achieve all these things through your pregnancy then it may help in returning you to full fitness after birth.

Finally if you need any help or have any questions please feel free to contact me at www.ttsfit.co.uk and find a great trainer who’ll look after your fitness needs.

Happy training,

Tom :)

Work, rest and play...

2010-06-23T05:21:00.000-07:00

This was the slogan of a lovely little chocolate bar (sorry...hmm chocolate) which has been in the UK for years. It is also the title of this blog and bears no relation to eating chocolate. So if you are hopeful for something sweet then you are in the wrong place..sorry.

I bumped into a trainer friend of mine the other day on Kensington High Street. We got chatting about training and keeping motivated when your life is fitness. The resultant conclusion was that we need to achieve, rest and recover.

As my Twitter name suggests (@tomthesloth) I am a bit lazy. I do struggle to get motivated to train. I'd much rather relax, read or eat than put the mileage into my training. This never boads well for an Ultra marathon! However when I do train, I'm able to appreciate the time when I don't that bit more, to know that even though I'm being lazy it is actually helping repair and recover my body for the next challenge. When I get to an event I am relaxed, knowing that I have not overtrained (no chance of that!) and am ready for whatever is thrown my way. I achieve because I take a little and often approach to my training.

Most people begin a fitness routine with aspirations of being a supermodel. They believe that the 3 times a week that they will visit the gym (when work, family and social life allows) will transform them, from average Joe or Phyllis into a fit Hugh Jackman or Heidi Klum. For some this pipe dream may become reality. But it would take a merciful diet and 3 savage training sessions to have this transformational effect. The intensity of this program and recovery needed would probably demotivate most mortals and send them back to the unhealthy lives they were trying to escape in the first place.

So what am I getting at here?

Well a more realistic approach would be a starting place. Set yourself a goal then halve it and achieve that. Want to run a marathon? Aim for a half marathon or better still, a 10k. Rather than demotivating yourself because you can't get to the gym, just do 15 minutes at home before work, then it's done and you can rest, recover.

Exercise is by no means rocket science, there's plenty of information out there for us to absorb. As long as we acquire good information the obstacle is ourselves, our barriers to success our eagerness to fail.

So don't fail, don't build barriers, just begin a habit today of 5 minutes of exercise. Pat yourself on the back when you achieve it everyday for 2 weeks, then think about your next goal.

Little and often can be the key to success, don't run before you can walk, because often you'll stumble and fall flat on your face.

T :)

Here are some guidelines:

Rather than attempting an hour session or even half an hour, just take little steps - Do 5 minutes exercise every morning. (it could be a brisk walk, climbing the stairs or barefoot run)
Give yourself something attainable and achieve. Don't run before you can walk. Use your stairs and climb them up and down for 5 mins, pick up a kid and swing them round (borrow one if you don't have your own, just ask first) or get to the park and do 20 jumping jacks at each bench you find.
Find ways to walk, climb stairs, cycle, play with your kids whenever possible. You'll burn more energy everyday = a fitter, slimmer you.
Try. Try new activities to enjoy exercise. Salsa, dancing on a saturday night (minus the booze), footie with mates, frisbee with the dog (run after the dog), skipping.

Don't be afraid to rest, but make sure in your heart, mind and soul that you've earnt it, bottom line don't be a lazy sausage!

Your mission before my next blog is to do 5 minutes activity a day, everyday. Enjoy it and record it. Use iexerci.se to help track your progress.

This activity must be something that raises your heart rate, gets you out of breath (not dying) and makes you sweat a little. It must be something you don't normally do.

Feel free to let me know how you get on,

Tom :)

Barefoot Running

2010-06-16T09:31:00.000-07:00

There was a time long ago, a time before man and woman knew what polyurethane or liquid silicone was, let alone that it would present itself in a "running shoe".

Our ancestors are likely to have run barefoot or worn a thin covering to protect their feet from sharp objects. If they were hunters they would've run a lot (unless they were clever) and the gatherers would've covered miles walking in search of fruits, seeds and plants. Unfortunately we can't ask if they got shin splints, developed ITB problems or suffered with Plantar Fascitis!

It's an assumption (probably a fair one) that if they weren't eaten by a wild animal, they would adapt to their surroundings, active lifestyle and the need to survive pretty quickly. You could consider our ancestors to be the first athletes. When they weren't hunting they'd be re-fuelling, recovering and interacting (in simple/primal ways) with each other. Something we all lack at times in today's world.

So why the anthropology lesson?

Well we are somewhat different from our ancestors. We no longer hunt, gather, rest, re-fuel or interact (I'm blogging this for example) in the same way. Our jobs prevent us from being active throughout the day (unless you are a trainer like me :)) and we are conditioned to eat at set times. As a result our bodies and biomechanics have changed.

We are told (correctly for some) that we need this shoe or that supplement to make us work 100%. We pay good money to be better without changing what is fundamentally the cause of our problems, our lifestyle.

If we changed how we sat, walked, ran, ate, rested or interacted it would have a dramatic impact on our bodies and our lives. Would we have need for expensive shoes and supplements if we focused on the ground up?

Everything we do should be done with care, slowly and with thought as to how it will affect us. But we should at least try. We should try to walk then run barefoot, try to eat with our health in mind, try sleeping less in the summer (enjoy those daylight hours) and see how it improves our lives.

This is just a suggestion from someone who is a tryer, can be trying, but always gives things a try :)

Go on just try.....

Barefoot run and walk for Beginners

Every others day head for a green space (it needn't be large), take your socks and shoes off (check for broken glass) and follow this simple session below. The aim is to take in what your feet feel, absorb your surroundings and enjoy the feeling of being 20 years younger!

5 mins total every other day.

Slow run with small strides for 1 minute, walk for 1 minute.
think about remaining upright, feet under your body with small strides, relaxed arms.

Build the time gradually, ensuring you stretch your legs; calves and achilles in particular after you've run.
Increase by 60 seconds per week. Forget about ramping up the time and remember what it was like to run as a kid; relax, run free, absorb everything!

Above all enjoy running for the good feeling not the challenge of more, more, more and SMILE :)

T :)

Good morning exercises

2010-06-10T05:55:00.000-07:00

It's been awhile since my last confession, I mean blog. So I wanted to start off my return to blogging with 5 morning exercises. They are simple mobility and dynamic stretching exercises to awaken the muscles and joints in a friendly way. Also perfect before a run to loosen everything up. If you need a video see www.youtube.com/tomthesloth where you'll find this as a video.

Try 60 seconds per exercise. Perform one set of each exercise then repeat 3 times.

1) Hula Hips - Stand feet shoulder width apart. Slowly circle hips clockwise, starting small and gradually building to larger circles. Change direction at 30 seconds. (This loosens lumbar spine and hip joints)

2) Shoulder Rolls - Bring arms up to shoulder height. Slowly circle arms forwards, starting with small circles and gradually building to large circles. After 30 seconds change direction, circling backwards from large circles to small circles.

3) Pec Dyno - Bring arms across your body as though trying to hug yourself then open arms out to make a T shape with your body. Bring arms back across body, then out again. Starting off slow and gradually building speed. Don't force arms back, but keep relaxed to open chest and warm arms.

4) Squat Reach - Feet a little wider than shoulder width. Squat down, bum back and back straight. Stand up reaching arms up to ceiling as you do so, all the way up onto the toes, then lower back down into the squat and repeat. Focus on control and reaching that stretch up to the ceiling.

5) Shadow Box - Yes that's right! You'd be surprised how boxing can help control your anger and focus your mind. Don't worry you don't need the bag...yet! Stand slightly side on in front of a mirror with elbows tucked into your sides and fists "guarding" your face. Slowly extend your left (if your are right handed) fist out knuckles facing the ceiling. Don't lock the arm fully just 95%. Bring back into guard position and repeat with the right. Gradually speed the arms up keeping them relaxed, not tense.

If you are not sure about any of these exercises please visit www.youtube.com/tomthesloth for videos of the above exercises.

Remember: start slowly, gradually speed up. These are warm-up exercises, so treat your body kind and it'll like you back :)

News update

2010-05-11T03:59:00.000-07:00

It's been some time since I "blogged" so I wanted to get on here and say hi.

Since I last updated training has progressed for our charity event in June and we are happily ticking off the miles past 20 now. We are still to get our fancy dress outfits, mainly because we can't decide between running as a steak and egg or dressing in wartime uniforms, the latter being more relevant to our cause (H4H). Needless to say there will be photos up here when we get them and throughout the event!

My youtube page is taking a little more shape now as I have figured out how to work my new webcam. If you visit www.youtube.com/tomthesloth you can see the videos up so far. There will be more free content to come with the hope that more people can get involved in exercise wherever they are, whatever their level.

Back to Nature Fitness Events (B2N) are moving along nicely this year, with our busiest year to date. Our next event is on June 19th and 20th. You can choose between a day of mountain biking in the new forest or kayaking on the beaulieu river with forest orienteering. If you fancy a getaway then you can join us for both days, with dinner and fantastic country bed and breakfast accommodation provided. Feel free to email me if you have any questions.

The final update is on a new project that I am hoping to set up with a good friend of mine. As yet we are loosely naming it "Reddo" (I'll leave you to figure that out) and it will be a new Social Enterprise. The plan is to set up a community based project with the aim to:

"improve physical and mental health and wellbeing through a holistic, natural and social approach".

That covers a lot of areas but in essence it is about giving back to the community in the hope of developing people's lives for the better using fitness, nutrition, education and social cohesion to name a few.

We'll keep you updated on "Reddo".

Happy training!

T :)

Has spring arrived?

2010-04-08T10:37:00.000-07:00

Thankfully I had to wait for a delivery today, so I got to enjoy the weather out on the deck. Well actually by deck I mean garden and it faces East so I was actually enjoying the shade. However it didn't matter where I was because I was outside and realising that Spring may well have arrived (touching wood), bringing with it a break from S.A.D and gloominess.

This arrival of Spring has also made me realise that every man, woman and their dogs will be out running, jumping and wheeling through London. For this I thought I'd offer some basic, but sound advice.

1) Don't wear lycra suits. This is for all the men that may think it acceptable to wear lycra shorts with lycra tops, whilst not competing for an Olympic event. You won't gain the speed you think. You need to lose weight and get fitter, that'll drop your 10k time.
2) Start Gradually. On a more serious note here. Don't do a T J Alfry and start running 35+ miles a week after having been on holiday drinking and eating for 2 weeks. It's not clever and it'll probably get you injured. Keep it small (20-30mins) and spend half that time stretching afterwards, you're muscles will thank you for it.
3) Keep it up. Many men will know this problem. They start something adventurous and exciting, feeling empowered and positive, but soon get tired, frustrated and feel like they've failed. Yes that's right, when you start training, you need to "keep it up", "little and often" is a good way of developing a habit that is achievable and gets the results you want. ;)

Ok that's all the wisdom I have for today. My Yoda like self will "back be soon I will".

So until then,

Happy Training :) T

Back from the USA and feeling the effects..

2010-03-26T11:21:00.000-07:00

I returned from holiday today and am happy to be back. There's only so long you can go without a proper amount of fruit and veggies and fibre. I really don't know how Floridians do it. Or maybe that's it, they don't! There were far too many large people in OAP scooters for my liking..

Anyway I am back and I return energised and ready for action!

I spoke to my mate Roly today and signed up to his Healthtext service in order to get back on track and so that I can tell you how well it works! Check it out for some simple, effective reminders.

I am back into training after a "small" rest and am raring to hit the mileage again, so watch out guys, you know who you are!

Other than a light tan and a lot of great seafood there's not much else to report. B2N April Adventure is on the 17th of April so check out www.b2nfitness.co.uk if you fancy a fantastic day of biking in the New Forest.

Keep up the training, T :-)

Holiday

2010-03-14T23:30:00.000-07:00

I am off on holiday now until March 25th, so if you don't hear or see me do not worry!

I hope to return from 10 days in Florida with a tan.

Here's hoping...

Happy training :)

2010-03-14T09:25:00.000-07:00

B2N Mad March Bike was another successful day out - we had good weather, didn't lose anyone and there were tired legs all round!

Our day covered a 27 mile route across the New Forest with a lunch stop at The Royal Oak at Fritham and plenty of Mum's homemade brownies and flapjacks to keep up the spirits.

I'm looking forward to the next bike day in April, so if you fancy some rolling hills and beautiful countryside check out www.b2nfitness.co.uk for details.

Tom :)

Home sweet home

2010-03-08T11:43:00.000-08:00

I haven't "blogged" in a week, possibly because I had nothing interesting to tell you, or more likely because I moved house and was sorting my accoutrements.

I am now a resident of Belsize Park, North London. That's right I've officially moved to the dark side and crossed the river to North London. I've never really understood the divide, both north and south london have their pros and cons. I do however like that I am next to Hampstead Heath and some great trail running through the trees and up and down the hills!

I am off on holiday to Florida from next Monday so I will get a couple more blogs in before then. Some of us Brits need to get a decent amount of sunlight to prevent turning into vampires! Naturally I have to keep up ultra training there, so there will be some great runs to do (18 miles) and even better I get to bronze myself in the process. Or in my case toast myself to a darker shade of white.

Enjoy the sun,

T :)

Like a glove!

2010-03-01T05:42:00.000-08:00

Thanks to Asics and Gore-tex my feet remained dry and blister-free over the weekend. Catherine and I ventured out on our long run on Saturday and hit the trails and tracks near my parents home. It was muddy and gloriously hard going on the legs! I really like the off-road as it's less sore on my knees (what an old man!) but Catherine is definitely an asphalt hugger and I'll admit, faster on it than I. However I was king of the castle for the run, as I led the way for 13 miles. I don't believe it had anything to do with the Ginseng in my barley water or the berocca in my other bottle, nor the agony that Catherine was suffering because of a blister. Oh no, I am clearly just as nimble as a mountain goat over rough ground! Moving on....

Sunday was a wet and windy 11 miles to finish the weekends training off and all on road! This time we both enjoyed the run and it was nice to be on a stable firm surface after the day before. Once again the ginseng in one bottle and berocca in the other seemed to help with energy, but that is simple science really, B Vitamins are a must for training!

One helpful thing from the weekend is that I can eat bananas (if slowly) and orange clubs on long runs, without ill effect. Good to know for our ultra!

I hope you all enjoyed the warmth and rugby at the weekend!

Tom :)

Workouts, youtube videos and technical problems..

2010-02-23T04:28:00.000-08:00

Yesterdays workout was simple but effective. I had 15 minutes to train, so it needed to be effective. Here's what I did:

x10 push-ups
x10 burpees
x10 up&downs

15 minutes non-stop. I completed 7 sets, must try harder (and not feel sick) next time.

No equipment was needed, just a good piece of music to listen to. If you don't think you can do it, just reduce the number of reps to 5 and do it for 10 mins, I can guarantee it'll be a great session.

Today thankfully I am not sore, thank goodness for CherryActive! But it has made me realise how easy it is to train with a short amount of time and no kit. So today will be another 15 minute session before I go and run intervals with a client.

I had promised those visiting my youtube site helpful tips and advice as well as routines to try at home. Due to technical issues I have yet to do this, but don't worry it's coming soon. I believe I have sorted my camera problems and will be posting a training plan to try this week, which will require no equipment, so keep an eye on this blog for details.

Tom :)

Full Throttle Conditioning by Ross Enamait

2010-02-22T10:24:00.000-08:00

Thanks to a new training manual by Ross Enamait at RossBoxing.com I was sore for 2 days after Friday's session and that was despite the power of CherryActive helping me out!

It's a great book and a simple way to liven up your training. After all it needn't be hard work to think up a program, just hard work doing it!

I am off to try another session, so I'll let you know when I can type again!

T :)

The road ahead

2010-02-22T05:20:00.000-08:00

I had been thinking today after a conversation with clients last night and a landmark run by another client yesterday. My thoughts had turned to how we as individuals are motivated and what gives us drive. Don't worry I am not going to go all technical it was just some "food for thought" I guess.

I was thinking about our drive, especially my own, when through the door popped my new training manual. Full Throttle Conditioning by Ross Enamait. It is a truly challenging but fun read and in the second page he summed it up for me,

"knowledge is power, but knowledge without action means little".

I was sat there reading and re-reading that line and thought "time to stop thinking Tom and start acting". So up I got and tested one of the Tabata Hybrid programs in the book. It was 10 mins of hard work, but it felt good. It felt good because I'd taken action and was motivated by those words.

One of my clients last week had spoken about being motivated to work by being around other people. She found (as I do) that when left to our own devices at home we are not as productive or creative compared with when working beside others. It could be the obvious, that we are at work to...work. Home after all is for relaxing, resting, recharging. Or is it something more?

If you look at the situation above from a fitness training angle, you can see similarities. Many people don't do any exercise, they don't have the motivation or simply feel they don't need to train. There are those that try to train by themselves, but often discover barriers after a few weeks that prevent them from doing so (usually lack of time, fatigue or weather). After these people are those that train regularly, it could be anywhere from twice a week to daily training, but they have a routine. These guys and girls are who we aspire to be, but how have they done it? They are the people who have realised their barriers to exercise and their limitations and have overcome them. They are actually ordinary people who run with running groups, go to gym fitness classes and use a personal trainer. They are committed to change, to a lifestyle of health and are the people who need social interaction. They could train by themselves (they have the fitness and ability) but by having an appointment to train with others or a trainer means that there are no excuses.

We are all human, some are genetically "gifted" while others have to work very hard in order to reach their goals. The obvious thing is that we are motivated in different ways, but for most of us the simple answer is to train with others. Find a group of walkers, runners, join a gym, learn a martial art, take a dance class. Whatever you choose you'll find it easy, enjoyable and productive when you exercise with others.

Just think of an ant colony, like them you are very small and vulnerable alone, but with others you can be mighty, great and achieve unimaginable goals.

Happy training :)

Tom

CherryActive - The Free Radical Terminator

2010-02-18T08:06:00.000-08:00

I was introduced to CherryActive at the London Running Show last year and have been using it since to supplement my training diet.

CherryActive is an antioxidant "powerhouse", with a 30 ml shot containing more antioxidants than you'd find in 20 average fruit and veg portions. It is made from Montmorency cherries grown near to Lake Michigan, USA, which are specially selected for their naturally occurring antioxidants.

The antioxidants in CherryActive have been shown to reduce recovery time from intensive training, with reports of reduced inflammation and muscle soreness post exercise. Exercise produces a greater number of free radicals in the body. The damage caused by these free radicals is called Oxidative Stress and could lead to reduced muscle bulk and strength as well as long term health decline. Antioxidants "mop up" these free radicals, thus preventing damage to muscle cells. The high number of antioxidants in CherryActive means a greater number of free radicals will be neutralised following exercise, leading to strength gains as well as long term health and vitality. You can check out the research here

In my personal experience over the last few months I have found the following:

Reduced muscle soreness post high intensity training and long runs
Feeling good to train 24 hours after intensive exercise (previously I needed longer)
No colds over the winter period (November-present) since taking CherryActive

The important thing for me is the ability to run frequently with clients whilst continuing my own training. On the days following hard hill and interval training I have had virtually no muscle soreness and the ability to continue training the next day without problem. As I am training for an Ultra Marathon later in the year this proves to be invaluable as I keep on top of my training plan.

I have found this the most helpful supplement I've ever bought and have great pleasure in telling everyone about it. If you'd like to know more just visit their website at www.cherryactive.co.uk or read up at www.tomalfry.com

Happy Training! :)

Fancy a Ruby Murray?

2010-02-15T05:02:00.000-08:00

I have been cooking up a storm in the kitchen recently, but that's what happens if you leave the window open ;)

I decided to share my simple curry recipe as I surprised myself with how easy it was to cook!

Tom's "Lambo" Curry (because it's red hot...)
Feeds 2-3 (or Tom + 1 friend!)

Ingredients

1x red chili
1x garlic clove
1x bunch coriander
2x celery stalk
1x lime
1x red pepper
1x parsnip (large)
1x carrot
1x chinese lettuce
5-600g lamb (organic if poss)
3-4 tsp red curry paste (depending how hot you like it!)
1x 400ml tin of coconut milk
1-1.5 cups of quinoa

How to do it

Visit www.tomtheamazingchef.com and follow the directions. ONLY KIDDING! Here's how...

1. Chop parsnip and carrot into large cubes and boil for approximately 8-10 mins or part boiled (not soft)
2. Chop the chili, garlic and coriander. Heat a little toasted sesame oil in a pan (good for flavour) and fry the garlic and chili for 2-3 mins.
3. Chop the lamb into cubes and add to chili and garlic fry on medium heat for 5 mins, turning intermittently.
4. Cut 2 slices of lime add to pan. Squeeze a little of remaining lime into pan, stir in.
5. Drain parsnip and add to pan, stirring in.
6. Add 3-4 tsp of red curry paste to the mix, stir in.
7. Add coconut milk and mix in, stirring regularly.
8. Simmer on low-medium heat for 8-10 mins, to cook lamb through and thicken sauce. Test lamb periodically to get your meat perfect!

Serve with basmati rice or quinoa for a healthy change from white rice.

Happy eating! :)

Can you push 100?

2010-02-12T11:37:00.000-08:00

100 push-ups. Or press-ups, depending on what takes your fancy, same difference. Can you do 100 in one go?

I can......'t. But I'd like to. It's a man's thing isn't it? Like asking your gym mates how much they can bench. When they reply that they don't "do" the gym what do big men like ourselves turn to? Why the press/push-up! Of course this is where we men drop to the floor and attempt in often strange worm-like fashion to perform as many push-ups as possible, as though our lives depended on it.

Fit men can perform 40 push-ups in one go..FACT! Well it is fact according to Mens Health Magazine, 1995. (Please don't quote me on that) It's a reasonable number, it shows good core strength and stamina in your deltoids, pecs and triceps. Ok so most of us may not be at that number, maybe more like 15, 20, 25? So how do we improve? Well here's how..

According to my mate Geoff http://hundredpushups.com/ is how you do it. It asks you to test yourself, by performing as many push-ups as possible without rest. Then you must compare this number to the table provided in order to find your current level and thus the suitable 3 day a week program.

It may not be scientific, it may not be pretty (if you are a push-up worm) but it's SIMPLE, EFFECTIVE AND EASY...FACT!

So drop down and give me 12, then 10, 7 and a final 6...or just follow the program above.

Happy pushing! :)

BBC News at Ten features Help for Heroes work

2010-02-12T00:53:00.000-08:00

I was pleasantly surprised to see BBC News at Ten feature the project that I am helping raise money for. If you missed it take a look at BBC iPlayer here and move it forwards to 5:29 where the report starts.

Help for Heroes along with The Royal British Legion are raising around £40 million to set up Personnel Recovery Centres where injured soldiers will be rehabilitated to help them continue a normal life as a civilian. This rehab is in addition to the rehab their already receive and is intended to help them take on civilian jobs once their military career has ended.

To find out more visit www.helpforheroes.org.uk/ or http://www.britishlegion.org.uk/ for more information on what these charities are doing.

If you'd like to donate to my charity event, raising money for Help for Heroes, then visit my justgiving page.

Tom :)

Twitter is online!

2010-02-06T10:20:00.000-08:00

I am now on Twitter. I have avoided it for so long, but it is ridiculously handy! I hadn't realised how simple it is to tell all of you about news, articles and events as well as offer up regular tips and advice while I'm on the move. So feel free to follow me at www.twitter.com/tomthesloth

Back to Nature fitness events is also now on Twitter to enable us to update you quickly and effectively about all new days coming up. Follow us at www.twitter.com/b2nfun

Tom :)

The Vibrams are out!

2010-02-02T05:19:00.000-08:00

I am about to don my Vibram Five Fingers for a little speed session with one of my clients this afternoon. For all those that don't know Vibrams are barefoot running shoes. They are basically a comfy rubber coating for your feet when running without shoes.

Today's session will be 800m intervals so there will be a good amount of time to test them out. I still hope to complete a half marathon in them this year, but as always it's slowly, slowly..

I am hoping that incorporating barefoot into my training will help strengthen the lower leg muscles for the off roading I will be doing on my West Country Shuffle in the summer. You can find out about that by reading the posts below or visiting my website

Happy running! :)

Tom begins charity countdown!

2010-01-27T04:19:00.000-08:00

I have just finished my justgiving page for my charity run with Catherine this summer. We hope to raise £2000 for Help for Heroes by running-biking-running from Salisbury to Cardiff in June. We should cover approximately 120 miles by using mainly footpaths and byways cross country.

There are many reasons why to do this, but none better than raising money for a great cause. As I have many friends in the forces it is a cause close to my heart and I thought it was about time they benefited from my willingness to do stupid things! Please check the link above to see what they do and then visit my justgiving page here

If Catherine and I raise £2000 I will wear a costume voted for on the poll to the right. You have to have donated for your vote to count and we have to hit £2000, so dig deep and sponsor me!

Tower 42 Challenge

2010-01-20T04:16:00.000-08:00

On February 25th there is a stair running challenge at Tower 42 in London. The challenge requires runners to climb 42 floors at the tallest building in London for the housing and homeless charity Shelter.

I am already training for another stair event but am keen to do this one. So if you fancy joining me (I may be dressed as a pepparami) just check out the link below http://england.shelter.org.uk/what_you_can_do/events_and_challenges/vertical_rush

If you don't want to climb 42 floors, why not include 5 floors for your training? Just take it steady to start then try taking 2 steps at a time. Climb up and down 4 times and that will give you a simple, quick and effective workout.

Happy climbing!

Tom :)

Get out and about!

2010-01-13T04:24:00.000-08:00

It may be snowing, cold and windy, but now is the perfect time to get out and train.

Despite the usual New Year's resolutions most people will struggle to get out in this weather. If you can try run/walk intervals (be careful on the ice) from work back to your home. If you live miles away why not run back to the station or part of the way home. That way when you get home you can relax knowing you've done the fitness for the day. It may only be 20 minutes, but it all counts and will leave you time to stretch, prepare a healthy meal and relax at the end of the day.

If you are keen to get into running check out my site for details on the running groups available www.tomalfry.com

Happy training!

Tom :)

B2N Fitness is live!

2010-01-07T09:55:00.000-08:00

I am excited to tell you that the new B2N Fitness website is up and running in preparation for a great year ahead.

If you visit www.b2nfitness.co.uk you can find out who we are, what we do and all the exciting events coming up in 2010.

The next event is B2N Kickstart on January 23rd. There are still places available for this fun and active event, so feel free to find out more at the website above. We've created this event to help everyone get the ball rolling with their fitness for 2010. With running, mountain biking and outdoor training suitable for all abilities there's a lot of fun to be had. Once we've tired you out with the training there's some great food to be had at The Radnor Arms with a 3 course meal to replenish those muscle stores.

Looking forward to seeing you in 2010,

Tonm :)

Happy New Year!

2010-01-03T06:06:00.000-08:00

Happy New Year to all! I hope that you have had a restful festive holiday and a positive start to the New Year.

I apologise for the lack of posts after my initial promise to post tips and advice. Unfortunately I was ill at Christmas and spent most if it recovering or with family away from the computer.

However I'm back now, better, stronger and faster! Ok, so I'm only better the last two I'm still working on. My advice for this post is to ask you to check out www.thewarriordiet.com and see how it can help you this year. I came across The Warrior through my flat mate Cj and found it a great way to detox and improve my energy quickly. If you can incorporate into your life for a month then you'll notice the difference.

Don't forget January 23rd is the next B2N event, check out www.tomalfry.com for details.

Happy training,

Tom :)

Xmas post numero uno!

2009-12-26T12:11:00.002-08:00

Following Christmas we all have a tough time getting back into training or eating correctly. So now that Christmas is done and you some time to spare why not try planning your first two weeks of training? It could include walking to work, cycling at the weekend or setting time out for the gym.

We all need a goal to reach for to enable us to push forwards, so start by setting out a goal for January. The rest of the year can wait for now. just make sure you start with something realistic. Goals like cycling to work twice a week, staying in and cooking meals 3 times a week or jogging and walking back from work, even if it's just half a mile are a good place to start.

Goal setting has to be achievable otherwise you'll fall at the first hurdle and that New Year's resolution will disappear. In fact forget it's your new year's resolution, just think of it as trying a new fun activity and continue that positivity on into the year. Once that goal is set, put appointments in your diary to do that training or meal preparing. Make sure it's a time when you'll have the least barriers. So, if you think you are better in the mornings then get up 30 minutes earlier and train, you'll feel energised for the day and feel great for getting the exercise out the way first thing. The point here is - be realistic. Keep it small and achievable and you'll send your confidence soaring into February and beyond.

Feel free to contact me for some ideas and don't forget to check out http://www.tomalfry.com/ for info on the January fitness event and new online personal training service.

Happy training!

T :)

Christmas training? Hmm...

2009-12-26T12:11:00.000-08:00

Well it's been a whole week since I've been able to get on and post. Naturally it's a busy time before Christmas for all and my diary was certainly busy with work, friends and training.

I have to say my training has gone out the window as I got food poisoning on Wednesday night and have been recovering since! I managed just a short interval session this week, during the period of snow and ice that London experienced. It certainly made for an interesting run (or should I say penguin walk?!) along the roads of West London. Thankfully this week was a rest week, which is just as well as the amount of food my folks have prepared is amazing.....

For all of you I wish you a festive time and a very happy New Year, the regular advice posts and emails will begin now!

See you in 2010,

Tom :)

This weeks running

2009-12-19T08:33:00.000-08:00

Another week, another step closer to Christmas and all the trimmings.

This week has been frightfully cold, but enjoyable. There's something exciting and fun about running in the snow, especially as we never see that much down south! The first two runs of the week were a 4 miler and a 10 miler, both in cold conditions that required full body protection from the elements. Funnily enough though once I got running and the furnace was burning I was soon peeling off the layers to cool down, even if it was close to freezing! It certainly improvedmy running too, as I wasn't hanging about or thinking too hard about how I was running, my stride length or speed mainly because my head was so cold I think I had brain freeze!

I was running with a client for my long run of the week, though actually it was her long run and I was using it for my training too! Having previously run for 1hr 40 minutes we were due to run for 1hr 25 as written in her periodised program. However we found ourselves a little way from her house at the finish so ended up running 1hr 43 to get back to the warmth of her home. I introduced her to some natural energy bars that I've used before called mulebar - www.mulebar.com - and also some electrolyte gels. Both help keep the energies up on the long ones and get the eletrolytes back in from sweating to help the muscles contract effectively and reduce dehydration. Thankfully she loved both, so I can now order away for future expeditions in the snow!

The last run of the week was today and was just another 4 miler. All went well and the new Somnio shoes have been fully broken in and are working well. No knee pain from adapting to their corrections and lovely cushioning for the tarmac!

It may appear that I am being lazy, but this is actually true! I am on traget with the program, so whenever you think I'm not running much it's not the case...honest! Soon I will be running 20 milers regularly (at snails pace) as we move into the bog, boring runs of 2010. Roll on New Year! :)

New posts and email tips coming soon!

2009-12-16T12:22:00.000-08:00

From Boxing day (yes that's when it all begins!) I will be starting weekly advice emails and postings. So if you sign up to the RSS feed (look on the right) or join the mailing list on my website at www.tomalfry.com then you can get some cracking tips to get you motivated for the new you in the New Year!

Also check out www.gofasterfoods.com as my friend Kate Percy has some great recipes and tips for eating healthier and running quicker!

Tom :)

P.S. Check out my website for pics from B2N bike events from 2008/2009.

Gift Vouchers now available from the website

2009-12-15T01:30:00.000-08:00

For all those last minute gift ideas you can now purchase Vouchers at www.tomalfry.com to use with group training, 1-1 coaching or B2N fitness weekends.

Vouchers start at £20 in value, but if you require a different amount please feel free to contact me.

Merry Christmas!

Tom :)

Week 2 of training and my new shoes!

2009-12-15T01:28:00.000-08:00

This post is a little late as week two of training was last week, but hey ho!

So far all has been going well, the smaller mileage is easy and nice to get back into some regular running. The long run was a slightly different story as I shot myself in the foot. With the arrival on Thursday of my new shoes i thought I would wear them in a little. However this didn't really happen on Thursday and Friday came round so quickly! Friday is the day when I run with a client on her long run and last Friday was 1 hour 15 minutes. Nothing too bad about that normally, but as a rule you should always gradually wear in new running shoes. Gradual would mean about 3 miles of slow/comfortable running for two runs before increasing mileage. So for me to do more than double that in distance was pretty silly. Especially as they are a completely new shoe to my body. Anyhow, I live to tell the tale and am getting along quite well with my new Zimmer frame....The long run was another new route for my client and I. We went from Holland Park down to Hammersmith, along to the bridge then turned east and head to Putney bridge running along the river. Once there we followed Fulham Road along past Chelsea FC and Fulham Broadway and turned up Earls Court road to get back to High Street Kensington where we finished. Always feels nice to run past pubs and restaurants and feel slightly self righteous! Though it doesn't have the same effect when you then eat a bug curry afterwards, oh dear Tom......

Other than running too much on the new shoes, they feel great and i am settling into them nicely. Only time will tell if I'll run like Haile Gebrselassie.....

:)

My Somnio shoes arrived!

2009-12-10T10:17:00.000-08:00

Today I received my new Somnio shoes and am wearing them in now, with a small run to get them started later this evening.

I fully expect to be running like a gazelle by next week. I will update you on my progress with them over the next few weeks as I get the miles in.

Happy running :)

Barefoot running and new shoes

2009-12-09T00:51:00.000-08:00

Last night I had an unexpected free evening, so on my return home I slipped on my Vibram Fivefingers to go for a small run. The Vibrams are basically a covering for your feet, so that you can run barefoot and be protected from grit, stones, glass etc.

Having not used them in a little while I thought I'd just do 10 minutes (as you have to ease your body into barefoot running), by heading down the road and back. But after 10 minutes easy running I felt energised (must've been the mince pie!) and carried on into Kingston, passed bemused shoppers, in a loop back to the house. My second mile far outstripped my first, but I could feel the calves weren't appreciating all that I was doing so I eased off for the last mile to focus on technique and work on my Chi Running (see previous post).

It was a refreshing experience to go out and just run alone as I'm normally running with clients, Catherine or friends. There is something good about running just because you can.

So if the family get you flustered this Christmas my advice to you is to pull on those running shoes, forget the watch, the gps and the Ipod and just......run!

I have now ordered my new Somnio running shoes (see London running show post), so I am looking forward to taking them out and breaking them in. I think my feet may need a touch of tennis ball rolling after mind!

T :)

B2N 2010 date is set for 23rd January

2009-12-08T09:22:00.000-08:00

B2N would like to wish you all a Merry Christmas and a Very Happy New Year!!

We all know that Christmas is a time for over- indulgence and training takes a bit of a back-seat. Tom, Laura and the B2N Crew would like to give you a kick start back into 2010’s fitness quest by inviting you on an “All-Round Training Day” in Salisbury, Wiltshire on Saturday the 23rd of January.

We are offering a full days training in the beautiful surroundings of the Wiltshire Downs...... It is guaranteed that there will be some running involved, possibly a touch of biking and who knows, we might even throw in a bit of Circuit Training for good measure. But remember, its “Rural Training” so expect Mud, Sweat and Tears (from laughing not crying).......there are no gyms involved, just good old make-shift country props!!! Our photographers will be close at hand to capture any embarrassing blunders so make sure you smile when you fall!

In-between training sessions you will be fuelled with food designed to give you maximum energy output for the afternoon training sessions. We challenge anyone to beat Mrs A’s homemade Brownies! After getting hot and sweaty again, we will get showered and changed and head to Nunton’s Famous Radnor Arms where you can relax, eat, drink and be merry with the locals! All in time for a train ride home!

This Training day is designed for all fitness levels. The Run and Bike section will be split into experience categories and catered for individually. Circuit training is done En-masse for team spirit/bonding and a giggle above all!

What you will receive from the day:

* Quality training from The Elite Company coaches.
* Homemade lunch packed with energy but light on the stomach.
* 3 course dinner provided by The Radnor Arms.
* Transport to and from the train station.
* A boot in the right direction for 2010’s training!
* Professional Photographs will be available to purchase from the B2N website.

The cost of the day is £95. Please book early to avoid disappointment.

We look forward to seeing you all in Salisbury to burn off some turkey and mince pies!

Until then, Enjoy the Festivities
Tom, Laura and the B2N Crew x

Contact Tom on 07970 887457 to book your place NOW

B2N Bike day photos now online!

2009-12-08T03:53:00.000-08:00

The photos from the B2N bike day in October 2009 are now available to view on www.tomalfry.com on the gallery page.

If you would like to purchase your photo as a memento please let me know so that I can direct you to our photographer.

Keep an eye out here and on the news page on www.tomalfy.com for info on January's B2N fitness day, details arriving soon.

T :)

Week One Ultra Training

2009-12-07T07:52:00.000-08:00

So Ultra training is here. It's great to run. As I run for a living (no I'm not that good, I'm a trainer!) you sometimes forget how releasing it can be. It's energising, but in it's simplest form it's a great release. You can chew the fat (almost literally) with yourself and get thing sorted in your head. It's most definately a form of meditation, the other is tea meditation, but that's a separate posting!

Week one was a success (well I won't tell you it was awful would I?!) with all the running completed. To be honest I am having to adapt the program to my work schedule as I am already due to run five times a week. As I don't wish to end up funding the holiday of my sports massage therapist I am focussing on using my work to build up time on my legs. The training then occurs on the weekly long runs, when I run slow, soft and focus on form....easy! This week was an 8 mile run, which ended up being 10 (don't ask) and all was good, except the knees. Yes it is definitely time for a new pair of runners to encase my perfectly formed runners feet ;) So a small trip to Fulham is due tomorrow to pick them up and break them in before Sunday.

I have also been thinking about my 2010 charity events. I'm struggling to find a steak and chip suit to run a marathon in, so if you know anywhere......

T ;)

Charity Facebook Page

2009-12-07T06:49:00.000-08:00

I have just created my new charity facebook page. So if you'd like to follow my plans for next year's big event just search for Tom Alfry and add me. The page will be showing details of the event, training posts and pics and will have links to the charities I am running for.

The London Running Show

2009-12-03T11:45:00.000-08:00

Catherine (my GF) and I visited The London Running Show on the 29th November to check out the stands. We discovered Cherry Active, which we are both now testing. It is a Cherry juice concentrate that is ridiculously high in anti-oxidants, perfect for those who like to train, but don't want to get old doing it! I will update you with how it works after the hard training sessions; it's supposed to reduce the old muscle soreness post hard workout - perfect! Check it out at http://www.cherryactive.co.uk/

We also met the kind people at the ChiRunning stand and we are now converting to help us avoid injury, become more efficient and get through the ultra running of the next year! Chi Running incorporates "the inner focus and flow of Tai Chi with the power and energy of running to create a revolutionary running form and philosophy that takes the pounding, pain and potential damage out of the sport of running". Enough said! Visit http://www.chirunning.com for details.

The other interesting new side of running we discovered were the Somnio running shoes which we were fitted for at the show and tried out on their treadmill. I am a neutral runner with slight pronation on my right foot due to weak glute med (yes, yes I'm a tight arse!), so I was interested in how they would help. Catherine overpronates equally on both sides (lucky her!) and wears Asiscs 2120's to help with this. After being filmed, scanned and questioned we were fitted for our shoes and tried them out on the treadmill once more. It was interesting to see the immediate correction for both of us and we are keen to find out how other runners have faired as they could have great potential in injury prevention. Keep watching this space for more details and check out http://www.somniorunning.co.uk for the background.

We were also impressed by Clif Bars. Made from organic oats and other goodies these energy bars were pretty tasty and could be a good alternative during the long hours of ultra running. What I was impressed by were their new shot bloks which are an alternative to the electrolyte gels on the market. It was a cross between a gello vodka shot and a wine gum. Actually it was better than that, unfortunately they didn't have Vodka in them ;) Check the guys out at www.clifbar.com
Also check out my friends at Mulebar who produce some other natural energy bars for mountain bikers, runners and other extreme nuts! www.mulebar.com

Roll on next years event! T :-)

Ultra Training begins!

2009-12-03T02:36:00.000-08:00

This week my Ultra marathon training begins for the 50 mile event that I'll run next October.

I am looking forward (really I am) to long runs on Sundays of 30+ miles. I'm going to be glad I bought that cherry active after those I'm sure.

I will update you each week with my progress and offer my worldy wisdom from all the mistakes I've made to help your training.

I'll let you know which charity I'll be running my event for when I've got through the shortlist!

Tom :-)

Running groups

2009-12-03T02:14:00.001-08:00

The new running groups have started and there are various days and times available for all levels. More information can be found under the fitness coaching page on my website.

All the groups are limited to 6 people so you'll be able to get more personal coaching and guidance with your running than regular running sessions.

Obviously with the weather turning wintery (at last!) it makes it harder to motivate ourselves to get outside and train. So now is the perfect time to start with a group and get ready for the post Christmas excesses!

Feel free to contact me for details.

Happy training!

Tom :-)

Welcome to the new blog!

2009-12-02T15:01:00.000-08:00

Hey guys and girls!

Welcome to the new blog! Here you'll find news, articles, tips and updates on my progress through my Ultra Marathon training.

Please sign up to the RSS feed to receive the regular posts.

Happy training!

Tom :-)