The GET Kayak Fit Training Plan is a simple 3-phase program for getting Kayak Fit, increasing strength, stamina and flexibility in 12 short weeks.
Kayaking is a demanding sport requiring dynamic movements in multiple planes, good flexibility, power and strength in balance with endurance are essential for getting the most out of your kayaking.
Who is this plan for?
This Kayak-Fit training plan has been specifically designed for kayakers of all abilities and skill levels, it is designed to complement any existing kayaking you already do. It will increase strength and endurance in movement ranges and muscle groups that are specific to the activity of kayaking and help to reduce injury.
Who Designed the Training Plan?
The plan has been designed by Daniel Jeal, a level 3 Personal Trainer who has delivered over 4000 personal training sessions who is also a qualified kayak coach. Dan has used his specific knowledge of kayaking and fitness training to build an excellent kayaking programme to get you kayak-fit.
3-PHASE APPROACH to get YOU Kayak Fit
Your Overall Goal: Increase fitness, strength and stamina to be able to kayak better and more safely reducing the chances of injury.
Your SMART GOAL
Specific: Increase Strength & Flexibility in Sport Specific movements for Kayaking.
Working out is more popular than ever before in the UK; over 9.7 million Brits have a gym membership, working out at nearly 15% of the population. If you count yourself among them, you should consider matching your diet to your work out. When people have a good diet as well as a good exercise routine, studies have found that they see results much faster – but if you want to take this a step further, you could try periodized nutrition.
Periodized nutrition is focused on completely personalising your diet around your body type and training programme, and fitness buffs recently predicted that it will become one of the biggest fitness trends in the UK. It isn’t hard to see why; new research has found that a completely personalised diet can reduce the chance of health problems and disease. If you want to find out more about personalising your eating habits, here’s everything you need to know.
A More Personal Approach
Periodized nutrition will help to improve your overall health, but that isn’t all; studies have found that it can also help to prevent cancer, Type 2 diabetes, cardiovascular disease and obesity. This is because instead of providing general advice (such as “eat five portions of vegetables a day and avoid red meat), the approach uses personal factors to provide specific advice that is relevant to the individual. This includes fitness goals, your genes, your current workout plan and your past diet.
Factors That Affect Periodized Nutrition
One of the main things that must be considered is your natural body type and your genes. Everyone absorbs and metabolises food differently, so it is important to factor this information into your diet plan if you want it to be effective. A personal trainer or a nutritionist will be able to help you with this. For instance, if you metabolise food quickly but you want to gain weight, your personal trainer may add supplements and vitamin tablets to your diet. This will ensure that your body is getting all of the vitamins and proteins that it needs!
You should also factor your workout routine into the equation. Some workouts (such as high-intensity interval training) are very intense and will require a high energy diet, but a less strenuous workout (like yoga) won’t have the same requirements. For this reason, you should also discuss your future workouts with a personal trainer when you are creating a personalised diet.
Diet is just important as exercise when it comes to a healthy lifestyle, but everyone has different fitness goals. Make sure that you tailor your diet to your own specific fitness goals, as this will make it much easier for you to achieve them – but make sure that you speak to your doctor or personal trainer before you make any drastic changes.
Most of us at some point in our lives have been on a diet. You may be on one now. The majority of us know what it is like to be on a diet. The constant hunger, thinking about food, the cravings of restricted food groups, the counting of calories etc., but does it have to be like this?
If you have been on a diet plan, and let’s face it there are a lot out there, you may have kept a food diary for a week or two when you started the plan, and it’s all new and exciting, this time it’s going to work!
The familiarity of the diet sets in and the food diary that was once your oracle get puts to one side and forgotten about because you know the new regime that you have subjected yourself to, sound familiar?
A food diary helps to begin with and keeps you on track. The weight comes off, and you are feeling great, this diet is the one that is going to get you to your goal! But then after a few weeks, the weight loss drops off or slows down and maybe plateaus and you don’t know why.
Well, you do know why! You stopped writing down everything that you were consuming and slowly you have introduced new things that are only a nibble here and there, or adding in extra food in the day (sometimes without you even remembering or being aware you are doing so).
Food diaries work for a reason – they monitor everything that goes into your body (if you are honest!) All those hidden calories that you had no idea you were consuming.
Having kept a food diary myself for many weeks, I know that it works. I didn’t change my eating habits; I didn’t substitute food, I didn’t miss out any food groups, I just wrote down everything I ate, and guess what…… the weight came off! I didn’t go to a weekly meeting and pay someone a small fortune to weigh me or tell me what I should or shouldn’t be eating; I didn’t follow a restrictive eating regime. I ate all the food groups, every day!
If you monitor what you eat, you will realise what you are eating and see where your calories are being used up. It also makes you think about what you are eating before you eat it! It can also act as a good indicator of what foods you may be missing out of your diet. You will be surprised, but most people think they overeat when actually, evaluating a diary shows that they are not consuming enough! Fact.
Try a food diary for yourself and see if it makes a difference to your routine, see if it works, you may surprise yourself.
Download the Kiss Fitness Food Diary below for FREE
Download the Kiss Fitness weekly food diary below for FREE, use it to write down everything you eat and drink in a week. If you want it evaulated, let us know.
Kiss Fitness personal trainers don’t get their clients to count calories, they monitor food groups, portion size and ensure a balanced diet. Whether a Mobile client or Online you too can benefit from keeping a food diary, exercise and living a healthy lifestyle.
As everyone knows, breakfast is a pretty important meal. In the old saying: breakfast like a king, lunch like a prince and dine like a pauper. If you’re only going to get one meal right during the day, make sure it’s your first. But what if you’re looking to achieve specific health goals like lose weight or reduce your cholesterol levels? Are there any main causes of high cholesterol in breakfast foods or things we eat at this time of day? This question can be more complex than it might originally seem. Luckily, there are some tasty things to eat at breakfast time that can help promote a healthy lifestyle. Here we discuss three ways to eat first thing which both your taste-buds and heart will appreciate.
Set yourself up healthy for the rest of the day
If you’re trying to eat to ensure a healthy heart you are probably looking at your consumption of saturated fats and working out how to lower bad cholesterol. Breakfast is absolutely vital to this as by eating well at the start of the day you set yourself to feel good about your food and so tend to eat better at lunch and dinner as well. For good heart health it’s important to understand your cholesterol levels, to know the causes of high cholesterol and what to do if you need to reduce yours. Food wise it’s important to try and replace saturated with non-saturated fats and breakfast is the best place to start!
There are lots of heart healthy breakfast foods
Happily, at breakfast there are quite a few different foods you can eat which can help keep cholesterol levels down. Avoid anything full of saturated fats – these are fats that tend to come from animal based foods – meat and dairy. That means saying no to the full English breakfast which comes laden with bacon, sausages and toast with lots of butter. But there are really tasty things you can eat instead. Why not try oats with milk and low-fat yogurt? Add a few berries on for taste and you have a really special breakfast. Or try wholemeal bread with a sliced boiled egg and herbs – extremely tasty!
Try out some fat swaps during the first meal of the day
When it comes to dealing with the causes of high cholesterol during your first meal of the day, it’s worth thinking about food swaps. As mentioned above, it’s important to reduce your saturated fat intake and experts believe that by replacing these types of fats with healthier ones you can help reduce your cholesterol levels. Good fats are in things like oily fish, walnuts, seeds, and avocado. Some obvious breakfast fat swaps include avoiding traditional butter and eating avocado on toast instead. Or why not skip traditional granola and make your own with seeds and walnuts? These kinds of fat swaps can really help when it comes to long-term heart health so try a few today. Your taste-buds will enjoy it in the short term and your heart will be very grateful to you in the long-run!
So you’re interested in getting fit? Maybe you weigh yourself regularly. Maybe you know your normal blood pressure or resting heart rate. But what about your cholesterol levels? Many adults are living with high levels of cholesterol that could easily be treated with lifestyle changes. To do so it’s important to know exactly what cholesterol is and the causes of high cholesterol. We want to help you get started so here are the most important basics on cholesterol – a pesky physiological phenomenon!
What is cholesterol?
Cholesterol is a fatty substance found in the body that is mainly produced in the liver. While ‘fatty’ automatically sounds bad, in fact cholesterol is vital to a lot of the body’s important functions and we need to make sure we have enough of it going round our system at all times. However, there are different types of cholesterol so the key to staying healthy and strong is to increase our good cholesterol while bringing down the bad.
Good cholesterol versus bad cholesterol
Good and bad cholesterol? That certainly sounds like a strange idea. Isn’t it all just one type of fat? Well no. While we may talk about cholesterol as one thing, the term actually refers to both the high-density lipoprotein (HDL) cholesterol and low-density lipoprotein (LDL) cholesterol. Don’t let the long science words confuse you, essentially HDL is the so called ‘good cholesterol’ and LDL is bad. Some people like to remember this by thinking of H for happy cholesterol!
What are the causes of high cholesterol?
If you want to increase your HDL cholesterol and lower your LDL cholesterol, it’s important to know the causes of high LDL cholesterol. There are lots of different factors including smoking, having a family history of it (i.e. someone you are related to also has high cholesterol) and having other medical conditions that make it more likely – such as diabetes and hypertension (also known as high blood pressure). However, one important factor is what you eat. Essentially, research suggests that a diet high in saturated fats is one of the main modifiable causes of high cholesterol, i.e. one that we can do something about. Saturated fats are found in foods like cheese, butter and meat, as well as those made from these substances like cakes and biscuits.
What should you eat to lower bad cholesterol?
It makes sense, if eating a diet high in saturated fat can raise bad cholesterol levels, that replacing these with unsaturated fats can help lower bad cholesterol. Yep, that’s right – it’s not just about eradicating fats from your diet all together. Fats are an important macronutrient that your body definitely needs. The important thing is to focus on getting ‘good fats’ – those high in unsaturated fat. These come in foods like avocado, salmon (and other oily fish), nuts, seeds and oils like rapeseed and olive oil. Try using olive oil rather than butter when cooking or replacing steak night with a nice meal of salmon and veg. These small swaps can make a big different in the long run.
To be healthy inside and out it’s important to eat right, get regular exercise and avoid too much stress. Making sure you have healthy cholesterol levels – both good and bad – is one key part of staying in good shape long term. Follow our tips above and see how you get on!
Hod and Hambledon Hills are ancient iron age forts, two of the best in the country located a stones throw away from each other in the rural Dorset countryside. Surrounded by beautiful villages, excellent local pubs and views from the top across the Blackmore Vale these two forts make for an excellent excuse to get out walking.
We’ve curated 8 walks for you to take your pick at depending on the length of the walk and whether or not you want to walk over both Hod and Hambledon or just either one of them.
Hambledon Hill fort in Dorset was recently acquired by National Trust for £450,000 and we can now be assured we can all enjoy these two Hill Forts for generations to come.
These walks include both Hod & Hambledon Hill Forts.
1. Dorset Pub Walks – 8 Mile
This walk involves climbing up to see Hod Hill, the remains of an Iron Age and Roman hill fort, and Hambledon Hill, which contains the remains of an Iron Age fort. It offers fine views from both hills.
The walk starts and ends in Stourpaine, on the A350 to the north-west of Blandford Forum (grid reference ST 862095).
Starts: White Horse Pub – Stoupaine near Blandford
Distance: approximately 8 miles (12.8 Km)
Diffculty: Moderate – involves a number of relatively steep climbs and descents.
Starts: On the road outside the cricket ground at Shroton.
Distance: About 7¾ miles.
Difficulty: After wet weather, some of the paths and tracks can be muddy, but there are usually diversions round the worst patches. As might be expected on a route named after two of Dorset’s most prominent hills, there are two steep climbs.
Maps: OS Explorer 118 (Shaftesbury & Cranborne Chase), with a few hundred yards on OS Explorer 117 (Cerne Abbas & Bere Regis). OS Landranger 194 (Dorchester & Weymouth).
Pubs & Facilities: The Baker Arms and village shop in Child Okeford. The Cricketers at Shroton is near the start/finish and The White Horse at Stourpaine is just off the route.
Starts: There is a small car park opposite the church or park on the roadside in the village with care. Begin the walk from Fairfield Road (first left after the church, signposted to Child Okeford, Farringdon and the Orchards).
Distance: 4½ miles (can be lengthened or shortened!)
Difficulty: The path from Shroton is a chalk track which rises for the first mile and is likely to be slippery in wet weather.
Salt is very important to our diets, in nature sodium and chloride are found together to make our favourite table condiment “Sodium Chloride” or Salt. Excellent at enhancing the flavour of our foods, it’s also plays an important role in maintaining water balance in the body for muscle & nerve function.
Certain physiological reactions and illness including excessive sweating, burns, server vomiting and diarrhea and kidney damage can lead to a loss of salt in the body which should be quickly replaced as low levels of salt in the body can lead to dizziness, muscle cramps and exhaustion and if not treated may lead to life threatening shock.
Salt however is generally not a problem, it’s in many foods especially processed meats, snacks and fast food. High levels of salt contribute to high blood pressure and heart disease.
Check the label
It’s important to check the label for sodium chloride, as a general rule if it’s not in a packet including foods such as fruits & vegetables then salt will not be a problem.
Look at the figure for salt per 100g:
High is more than 1.5g salt per 100g (0.6g sodium)
Low is 0.3g salt or less per 100g (or 0.1g sodium)
Some of the worst for high levels of salt include; bacon, smoked salmon, tomato ketchup, brown sauce, prawns, feta cheese and snacks such as Twiglets.
In affluent countries, the consumption of salt is very easy and normally always excessive to our body requirements. An obvious way of reducing consumption might be to cut out table salt however as most salt is found in the foods we eat it’s much better to concentrate on healthy foods, less processed meats and packaged snacks.
Adults should not consume more than 6g of salt per day (about one full teaspoon)
This is what 6g of salt looks like!
So remember, next time you’re shopping, check the label and look for Sodium Chloride!
Coffee is a habit of many peoples workday starting from when they get up and often continues well into the day but does this seemingly harmless habit that gives us such a boost affect our diet, health or fitness?
Coffee is a stimulant with the stimulation coming from ‘caffeine’ found in many drinks both hot and cold it’s an addictive stimulant. Caffeine however is not only found in stimulation drinks, coffee & tea, it has an active role in many weight loss pills and fat burners! The reason for this is the physiological affects it has on the body which are similar to light cardiovascular exercise without actually doing it.
It’s what you put in it!
To be honest as far as the diet is concerned coffee won’t tip your calorie count over the edge, well not if you don’t put anything in it anyway. Black coffee has about 4 kcal and it’s only when we add sugar & milk that we increase the count. A coffee with milk is likely to come in at about 15 kcal and with sugar 30 to 45 plus do you have something with your coffee, maybe a biscuit? Most people probably like to have a snack with their coffee and this is where the habit becomes detrimental to out diet.
So that’s just one coffee but most habitual coffee drinkers hardly ever have one, in fact sometimes two or three before they have left the house!
Is coffee bad for me?
No, at least not in moderation, there is nothing wrong with having a coffee and i’d never ask a client to take it out of their diet if they enjoyed it but you can certainly cut it down to one a day and you can also take out sugar, now you have a sensible drink with not too many more calories than cordial.
However if you are having more than 300mg (about 4 coffee’s) of caffeine then this will start to become a problem, the physiological affects normally produce a low after the high and caffeine artificially keeps your heart rate high! It’s this reason you find it in diet pills and fat burners, it has a positive affect on calorie consumption by raising certainly physiological functions of the body, thus burning additional calories.
Will it help my workout?
Coffee provides a stimulating kick to the body and you might of heard of the use of caffeine before a workout! This can help give you a stimulating boost and prepare your body for training which when combined could lead to increased calorie burn during the session.
I personally can’t see to much benefit and it can be borderline unsafe for high risk populations, those with high blood pressure for example certainly should not take this approach.
Creatine pronounced (Kre’ah-tin) is becoming increasingly popular in the health and fitness supplements market. No doubt you’ve heard of it but it’s unlikely that initially you’ll have any idea of what it is or why it could help you achieve more and reach your goals.
Creatine is a supplement to primary increase muscle size, it’s not a weight loss supplement, creatine should be taken as per suppliers recommend guidelines together with a structured exercise programme for increasing muscle size and a balanced healthy diet.
It’s worth noting that it will only have any effect if you do indeed work out, it will have no effect if taken on it’s own without working out, other than increasing the amount of Creatine stored in your body which is useless as you are not working out.
What is it?
Creatine Structure (Image Credit; Wiki)
The most common form being Creatine monohydrate, it is a combination of amino acids naturally found in the body as well as dietary sources such as meat and fish.
How does it work?
Before we get on to what Creatine does it helps to have some background knowledge to it’s role in muscle contraction.
Within our bodies and more specifically our muscles, creatine needs to connect with phosphate in order for it to be in a form that we can use, this is called Creatine Phosphate (CP). Muscle contraction is achieved by breaking down ATP (Adenosine Tri-phosphate) which enables contraction of the muscle and is the only energy source your muscles can use for contractile activity.
At this point we probably have enough energy released to provide action for about 4-6 seconds, this is not much time at all and therefore ATP needs to be regenerated from it’s now broken down form of ADP (Adenosine Di-phosphate) back into ATP, this happens in a fraction of a second. This is achieved by the utilization of 3 pathways, one of these pathways uses Creatine Phosphate as the energy source to regenerate ADP into ATP.
Creatine is simply a high energy molecule that regenerates ADP to ATP, this is used in order to regenerate ADP to ATP, this all happens while slower metabolic pathways (the other two pathways used for regeneration of ADP to ATP) are adapting to the increase demand. Our muscles actually store more Creatine Phosphate than ATP and coupled together the stores of ATP and the almost instant regeneration of ATP with Creatine Phosphate allows for maximum muscle power for around 15 seconds, enough to complete a hard set of 6-8 bench presses.
What Does it Do?
We now know what Creatine is and how our bodies use it, so lets have a look at how it’s going to help your workout and the stimulation of muscle hypotrophy (increased muscle size)
The theory of using Creatine to cause muscle hypotrophy is that we can increase the amount of Creatine Phosphate stores in our muscles, which in turn will slightly increase the amount of maximum muscle power at any one time. Basically, this could increase the amount of reps by 2-3 on each set. This will ultimately lead to an increase in tearing and damage to the muscle. Providing we have a good diet and adequate rest, the muscle should re-build more muscle fibres and lead to muscle hypotrophy.
Creatine does not directly increase muscle size, it provides the means for this to be possible by giving your muscles the ability to perform additional reps at maximum power. This action leads to increased muscle damage and subsequently increased muscle repair and growth.
As with any additional supplement or performance enhancing product, sometimes side effects are reported and creatine is not without it’s fair share. Some of the most commonly reported side effects for creatine use are listed below:
Odema (water retention) especially in women
Undesirable weight gain (through water retention)
Muscle cramps and spasms Gastrointestinal (abdominal) discomfort
Heightened awareness and insomnia
As well as these side effects it’s possible there are others, supplements will effect people differently, it’s worth noting that in many cases people using Creatine do not report any side effects at all.
Using protein supplements is often seen only necessary for males or those looking to gain huge bulk in muscle. However this is untrue as we all require protein in varying amounts depending on the demands we put on the body. Often the amount of protein our bodies require from training is more than what we can provide in our everyday diet. To enable full recovery of our muscle and maximize muscle growth that will tone and define, protein supplements might well be the answer. Here is a quick guide to protein for women.
When we exercise we break down our muscles, followed by the re-building. This enables us to build strength. Using protein helps this re-building process – without it your body cannot repair itself and can lead to injuries. Without the raw material to build new muscles you won’t be able to progress your fitness, instead your routine will feel harder as you start to feel run down.
How much protein?
An average woman will need 80-100g of protein a day. This can be 2 eggs for breakfast, chicken breast for lunch and piece of fish for dinner.
Protein as a supplement
If you are not getting enough protein in your diet you can use a protein powder. Women may think using a powder is going to make you bulk up like Arnold Schwarzenegger! But don’t worry, just stick to whey protein (the raw form of protein) and this will aid the recovery of muscles and can reduce the effects of DOMS. Make sure you read the ingredients label before buying.
Protein powders are convenient and provide high quality protein. They come in a variety of flavors and can be mixed with water or milk. It doesn’t have to be boring either, you can sprinkle it on your cereal or porridge or make pancakes or home-made energy bars with it!