Thursday, 25 February 2010


I have recently started going running again, I have been 3 times this week and absolutly love it! I did 45 minutes today around Loughborough and was very pleased with myself, I wish I knew how far I had gone though to monitor my improvements more accurately

What I want to try is the Nike+ which helps you track your distance, pace, time and calories you have burned dure in your work out. You can send your run stats into Nike via the internet to help keep record of your improvements, set goals, join challenges and connect with friends.

If you run with music then you can use Nike+ through your ipod. If you run without music you can use a Nike+ sport band.

Its simple and easy to use, all you have to do is slip the Nike+ sensor under the sock line of a Nike+ ready shoe, the sensor talks to devise (either ipod or sport band), which records everything about your run.

Part of your sport band slips out and fits directly into the USB port of your computer, which then uploads to the Nike+ website. If you use your ipod, you can sync it with the Nike+ website through Itunes, which then automatically sends all your information to Nike+. One of the best parts about it...Whilst you are running you can hear how far you have left to go through your ipod can hear through ipod headphones how far you have left to go, giving you the perfect amount of motivation whilst listening to your favourite tunes!! Visit to become a member of the worlds largest running club.

My current running shoes...I bought years ago but are still in great condition!

The shocks at the back absorb all the shock perfectly preventing pain in my knees and shins. These however are definitely on my wish list for my perfect pair of Nike+ running shoes!

And the perfect T-Shirt to go with it...The Human Race!

Friday, 19 February 2010

Ask Sophie...

I have been trying to bulk up and get a bit bigger especially in my upper body. I train at the gym 4 times a week. Mondays I do my chest, Tuesdays I do my Biceps, Wednesdays legs and abs, Thursdays I do shoulders. I do ache the next day but Im not getting any bigger or really any more tones. Is there anything Im doing wrong? Do you have any suggestions for what I should do?

Jack, well done for your motivation of using the gym four times a weeks, keep that up! However, there are a few errors in your training plan. Ideally, if you want to bulk up you need to be training each muscle group 2-3 times per week rather than just once as you are doing now. You need to leave around 48 hours for your muscles to repair themselves before you work them again. Also, very important in a training programme is balance. If you work out one muscle group you need to also work the opposing group, ie when you work your chest you must work your back too. I have noticed that you are not doing this for your chest and back, or biceps and triceps. So try introducing this into your programme to avoid any postural problem which you may come across.
Here is an example for you...
Monday- Chest, Triceps and Abs
Tuesday- Back, Biceps and Legs
Thursday-Chest, Triceps, Abs
Friday-Back, Biceps and Legs

Depending on the amount of time you have to spare to use the gym, you could split the leg workout into two different days, and pop your shoulder workout in where you see fit. If you want a more specific workout programme then don't hesitate to email me and I would be glad to write one up for you.

In conjunction with this you could try out a weight gain supplement, containing protein to help repair your muscles. Check out the maxi muscle website. I would recommend their Progain supplement, available in chocolate, banana and strawberry flavour.

Keep me updated on your progress

If you have any questions you would like answered in regards to health and fitness, email me at

Wednesday, 17 February 2010



is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness.

I myself am a Body Combat Instructor and absolutely LOVE teaching it! It runs at a wide range of leisure centres all over the world! Check out to find a club teaching Body Combat near you. There are ten tracks in a typical Body Combat class, each focusing on different disiplines, from Muay Thai, to Kick Boxing, to Ta Kwon Doe, to Karate. You will burn on average around 600 calories in a Body Combat class and will improve your co-ordination, train fast-twitch and slow-twitch muscle fibres, burn fat, burn calories, improve muscle tone and balance and most important of all you will have a fantastic time!