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Runing Long Distance Recovery Meal

Amazing dish for increasing mileage – from Real Buzz Blog

The recipe I have developed for you this week is very high in protein, using both chicken and eggs. Protein is just essential for runners and athletes for muscle repair and recovery. The carbs element comes from the pearl barley which I love to cook with as it’s got a lovely texture.  It is relatively foolproof to cook and by cooking the barley in chicken stock, you are increasing the protein in the dish. Some fresh herbs, two soft poached eggs and sprouting broccoli, will finish off a hearty but very healthy and nutritious training meal.

Written by Alan Murchison

Alan is a Michelin chef, restaurateur and cookery author who has appeared regularly on the Great British Menu, both as a competitor and a mentor. He currently runs a string of Michelin-starred restaurants.

Ingredients

Serves 2

2 free range chicken breasts
2 tbsp olive oil
200g pearl barley
1 large carrot finely diced
350ml chicken stock
2/3 large shallots or small onions
1 bunch sprouting broccoli
2 poached eggs
Mixed chopped herbs, parsley, chervil, tarragon & chives

Chicken with pearl barley

 

Method

Start by pan-frying the chicken breast in the olive oil until golden brown, for around 2/3 minutes. Then add the halved shallots and place into a pre-heated oven at 190 degrees for 15/20 minutes.
Cook the pearl barely by simmering in the chicken stock with the diced carrot for 15/18 minutes until tender. When soft, cook over a higher temperature until the stock has reduced. Set aside. Poach eggs and broccoli as standard. Re-heat the pearl barley and stir in a mix of fresh chopped herbs.

 

Ingredients

2 free range chicken breasts 2 tbsp olive oil 200g pearl barley […]

By |March 7th, 2014|Uncategorized|0 Comments

Trial Session Health Questionnaire

Please ask your friends/ colleagues / potential new members to visit our ‘Trial Session’ page and fill out the online health questionnaire before they attend. We offer all our potential members the chance to try one of our workouts at a 50% discount level. This helps people to commit to a session and also get used to our bookings timetable. Then if they like it and want to join up / attend more sessions they do so by clicking the PayPal subscription button on our ‘VIP Membership’ page.

Trial Session Health Questionnaire Photo

By |March 7th, 2014|Uncategorized|0 Comments

Everyone’s a VIP Member

All our participants are VIP Members. A year or so ago we used to charge £92.50 in advance for 10 anytime sessions (£9.25 per 45 minute class and about £7.25 – £8.25 for people committing to a certain number every month which sometimes people missed). The super 1000+ calorie sessions used to be £15 and now they’re cheaper at £12.50 to allow for people paying the £10 monthly VIP membership which gives you lots of help and support and even the chance to win £25 cash – full details www.getfitbootcamp.co.uk/membership/

There’s been one or two members who have rejoined recently after having nearly a year of for babies, travelling etc so if you could click the JOIN IN button on the above page that would be great thanks and as always pay in advance 🙂 Thanks see you soon.

Join In VIP Membership Photo

By |March 6th, 2014|Uncategorized|0 Comments

15 mins FREE Yoga At Hill Club This Sunday

15 mins FREE yoga this Sunday after Alex’s hill club. Kate will do extra good stuff 10.45am till 11am. Bring your mat if you want to stay on. Lovely scenic warm yoga learn some new stretches, enjoy 🙂

Alex in a black VW golf has the mats, cones and protein bars. He’ll meet you near the barrier at 9.40am for a 9.45am start.

Same drills that we do so you can try to get more hills or distance in your 25 minutes hills.

> Leave keys in Alex’s car

> Warm up leave mats water bottles near bench

> From the bottom to the top for 25 minutes 10 15 or 20 tricep dips on the barrier then head down to the bench or mat on floor 10 15 or 20 press ups. Then down to the bottom few leg swings before repeating.

> Then circuits 35 secs first time 30 secs second time try to change stations as quick as you can

15 metre sprints
Plank
Squat jumps
Outside mountain climbers
Side steps or riding horse
Press up legs splits on long grass

> Grand finale bottom to the bench for 3-4 minutes before a stretch with Alex grab the protein bar and keys and further stretching YOGA with Kate 🙂

Book and pay online in advance as normal cheers.

yoga

By |March 6th, 2014|Uncategorized|0 Comments

PT Alex / Jason Will Cover Some Sessions

Howdy! All these crazy events I’m doing are just a one off and won’t be repeated. It’s the first ever Guildford half marathon so it’s nice to do that one Sunday 9th March.

Cranleigh 20 mile spitfire is a long proper race so good training for the London marathon. I’ve never been to Cranleigh before or Dunsfold Top Gear aerodrome where it starts and finishes but I’ll never do it again Sunday 16th March.

I won’t ever do another marathon, such a long way which is fine with adequate training but finding the time around personal training, two sons and a part time working wife has been very hard – Sunday 13th April.

Not actually sure if I’m going to do the Tough Mudder April 27th as my shoulder is still bad and not getting any better and haven’t trained my upper body in ages and not worth doing the assault course if I have to miss out too many obstacles. Will see what NHS physio says March 12th.

Also once or twice a year as part of my membership to REPs – The Register of Exercise Professionals where I get my £5m public liability insurance from, I sometimes have to do first aid or exercise training courses for my CPD continual professional development qualification points.

I’ll always do my best to cover all my regular sessions and apologise in advance if I can’t find another personal trainer.

As part of your £10 monthly VIP membership you can come around to my house for a full wellness and lifestyle evaluation worth £45 or a check up super weigh in worth £15 and you also have the chance to win £25 as part of the […]

By |March 3rd, 2014|Uncategorized|0 Comments

Lose Weight With Water

Try these 13 simple cost effective steps from Wiki How to see if you can lose some weight by increasing your water consumption:

http://www.wikihow.com/Lose-Weight-With-Water

runner-drinking

By |March 3rd, 2014|Uncategorized|0 Comments

Guildford Half Marathon – Carshare / Lift / Are You Taking Part Nominal?

Carshare / Lift / Are You Taking Part Nominal?

Hi hope you’re well. If you or your partner are taking part in the inaugural Guildford half marathon next Sunday 9th March 10am and if you’re coming in from the south would I be able to grab a lift please?

It’s 1.9 miles walk from my house which would take about 34 minutes which is a bit too far and time consuming really.

The race starts at 10am so I’d like to get there about 9am to chill out and take some photos with my team before it starts 🙂

Anyone coming from Merrow / Clandon / Horsley / Effingham / Shere / Dorking / Leatherhead / Cobham or Oxshott back roads you’ll pass my house on way so a lift if you don’t mind would be greatly appreciated thanks.

There’s a drop off point London Road next to the Stoke Park Rugby Cricket Club if your partner is dropping you off before parking up somewhere.

Also me know if you’re taking part and if I’ve missed your name:

Rob
Emma H
John B
Bronwyn
Bronwyn brother
Gerry
Jon C
Graham G
Martin
Charlie
Kristy
Jay
Paul
Sam
Claire
Elaine B
Elaine’s husband
David H
Terry V…

Then I’ll have the final main list and numbers and know who to look out for.

I’ll be wearing my normal high visibility electric yellow Get Fit Boot Camp t-shirt with my name on it.

I’ll probably use free bag drop but if someone could look after my phone that would be great. Bronwyn’s husband Andrew said he can if I see him before hand.

We’ll all try to meet up just outside the holding pens 9.15am ya? Someone can take some group photos…

Chat to you soon cheers. Rob

By |March 3rd, 2014|Uncategorized|0 Comments

Hill Club On As Normal / Few Roads Closed

This Sunday 9th March at 10am I’ll be running the Guildford inaugural half marathon 13 miles with not 1 not 2 not 3 but with 4 different injuries but that’s a whole different story to tell hehe!

My next newsletter will say that personal trainer Alex is covering hill club for me and it’s being run as normal.

Some of the main roads through Burpham Jacobswell Sutton Green and Mayford will be closed from 8.30am till 2pm full details here:

http://surreyhalfmarathon.co.uk/road-closures/

People coming in from these places won’t be affected at all:

Effingham
Clandon
Ripley
Send
Pyrford
Hersham
Walton
Weybridge
Cobham
Epsom Kingston Surbiton Esher
Oxshott etc

Those people drive back roads via A246 or A25 or come off the A3 at Ripley and drive through West Clandon and you’ll be fine no disruption at all.

People coming from central Guildford or Godalming you might want to go the scenic route via Merrow Shalford Albury or Shere and shouldn’t notice any troubles.

These people might have a ten minute diversion:

Worplesdon
Fairlands
Sutton Green
Jacobswell

You’ll want to get through Woking heading towards Ripley Send West Clandon via Hoebridge School golf course the Hockerings etc. Hopefully it won’t be too bad for you and Alex will see you at the top of the fun and famous hill. Enjoy!

Newlands Corner Hill Running Club Thumbnail

By |March 3rd, 2014|Uncategorized|0 Comments

6 Live Longer Tips

In April, the distinguished public health doctor, Lester Breslow, died age 97. Way back in 1965 he published the results of a study of 6928 adults in Alameda County in California. He showed that length of life was dependent on six life habits. The fewer of these an adult practised the shorter their life expectancy was.

Warm up video

The six habits are:

1. Moderate consumption of alcohol
2. No tobacco smoking
3. Regular exercise
4. Seven to eight hours sleep a night
5. Maintenance of a normal body weight
6. Regular consumption of breakfast

Being fit and healthy is not just about going to the gym / boot camp. It is a way of life.

 

By |March 3rd, 2014|Uncategorized|0 Comments

Super Weigh In / Win £25*

£25 Cash Prize For You Hitting Your Personal Goals

It’s competition time!  Bring on the fat burn!  Beat the scales!  Drop a clothes size or two!  Are you disciplined, committed and motivated to reach your pinnacle goals?

Would you like all your friends, family and colleagues to say: ‘Wow, you look amazing. How did you do it?’

Would you like us to give you £25 cash to look and feel amazing?  That would be nice wouldn’t it!  Well, you can have all the above by entering our health challenge / competition.

6 Week Challenge – Terms and Conditions

1. You have to get on our super scales for a starting point.

2. We will take your measurements for a starting point.

3. We will take a proper professional before photo.

4. We will sit down together and examine your current lifestyle and commitments and then set you two or three short term achievable 6 week targets.

For example:-

– Lose 7 pounds
– Decrease body fat by 4%
– Decrease metabolic age by 7 years
– Decrease visceral fat by 2 levels
– Increase hydration by 3%
– Increase muscle mass by 3 lbs etc

These targets will be individual and different for everyone.

5. After the 6 week period we will re-weigh, measure and photo you for the after results*.

6. If you have achieved or smashed your goals then we’ll hand you a certificate and £25 cash prize to spend on whatever you like.

 *6a. If you are very close but haven’t quite achieved your personalised targets then we will work on a way to change your diet, lifestyle and exercise routine and you can come back in a fortnight and hopefully win the cash prize then.

7. All we ask for in return is that if you are happy with your results you would be kind […]

By |February 26th, 2014|Uncategorized|0 Comments