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Welcome to my Blog page!



UPDATE PART 1...

I can’t believe it’s been 6 1/2 months since I wrote the first blog for the BODYENDURANCE website! The idea was to keep you all updated with news, events and ideas that whizz around inside my head...unfortunately this didn’t pan out quite as planned! However, I hope to now have this in hand and to bring you the updates on a regular basis.

The BODYENDURANCE training sessions have been going really well, we’ve had lots of people trying out the routines over the last few months and we’ve also had some changes to our training locations.

The Thursday session has been moved to Wednesday after I managed to secure a morning slot at Sandridge football club hall from 9.30-10.30am. As the session takes place indoors the routine has been tweaked slightly to keep the workout challenging and fun, I wanted an indoor location so we had somewhere to train during the cold/wet weather and for those people who don’t fancy getting dirty! You know who you are!

Saturday morning now has 2 different locations, the first is at Nomansland common and the second is at Markyate village hall pitches. It’s possible that this may change to Redbourn in the near future but I’ll keep everyone posted of any changes. Both of these sessions start for 9.30am but I would advise you to get there around 9.20 if you can, this means we can start on time and get going!

After the first blog went live on the website and through word of mouth from active BODYENDURANCE participants I was invited to join a 5 day clean eating challenge! This is run by Sarita Grey from the Absolute Wellness center in St.Albans. It’s a great way to get your diet and eating habits in order and if you’re like me and use WhatsApp on your PC/mobile/tablet you can include friends and invite them to take the challenge. When you sign-up you get some sample products from Herbelife these include breakfast shakes and thermo tabs to help speed up your metabolism which as we all know can help towards weight loss. As most of you know I love a challenge and I liked this one so much I decided I would do it three more times and then I organized one challenge for friends.

What I have been up to you ask!! Well unfortunately due to a long running knee injury I’m unable to go running as I used to, which means my passion for long distance running has had to be restricted and I now keep my running at a reduced distance. However, this has meant that I now get more time to focus on the gym and also include some cycling. It’s been really tough trying to pack on some more weight/muscle on my endomorph frame (I will explain in a mo) and the truth is I am finding it difficult eating enough calories while keeping it clean and healthy. The diet must be one of the hardest tasks you will face while exercising and is often the one that gets neglected, but truth be told it’s actually so very important and it’s an area I would recommend you research and educate yourself in. At the moment I am sitting around 186 lbs. (13.26 stones) which is a massive improvement from a few years ago but I still need to carry on with the journey as I’ve set myself a goal to break the 200 lbs. barrier!

As I mentioned earlier there are 3 types of body frames:-

ECTOMORPH An Ectomorph is a typical skinny guy. This body type has a light build with small and lean muscles. Usually ectomorph's have long thin limbs with stringy muscles, shoulders tend to be thin and with little width.

MESOMORPH A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body types for bodybuilding and they find it quite easy to gain and lose weight. They are naturally strong which of course helps for building muscles when combined with a good diet.

ENDOMORPH The endomorph body type is solid and generally soft, this body type gains fat very easily. Endo's are usually of a shorter build with thick arms and legs. Endomorphs find they are naturally strong in legs exercises like squats.

Each body type has different hurdles to overcome, work out which one is your type and train accordingly, just remember that regardless of your body type if you train and train sensibly, diet healthily and as clean as you can, growth is always possible. In the next blog I’ll expand upon some training tips to help each body type with potential growth. With that in-mind it’s time to wrap up and get back out training, I’ll see you at the next session and of course don’t forget to check back on a regular basis as the next update is already in the works!

-- Rob --

Welcome to BODYENDURANCE

This is my first ever attempt at a blog and this has not been easy to say the least! I've been writing my last months exercises and ideas down as I go and now it's time to share them with all of you. We have finally got the Body endurance website up and running, you will find all the answers to your questions here, hopefully! I am in the 6th month of running Body endurance and I have to say it has been an amazing experience so far. The results for everybody thats trained and continues to train with me have been impressive, they've seen massive increases in there fitness levels whilst losing weight and toning up, which is so encouraging.

Personally my training has been on and off this month, we had the school half term which slowed me down but I loved spending time with the kids even though it cost a small fortune. Also in the last few months I've had to cut back on my long distance running due to a continuous knee injury, this has made me switch to the bike so I can still get in some exercise and get out in the fresh air. I met up with the local legend Paul Parrish over the Christmas holidays for a couple of 28/30mile bike rides, probably in the wrong conditions (2 crashes for me gave me a greater appreciation of taking more precautions in the various weather conditions). I'm hoping to get Paul Parrish on board for a few guest articles for a different view on training. This will hopefully also lead to various contributions from members and people I train with, at the end of the day if you want an honest opinion then start with your members. I'm aiming to start some big rides and get them under the belt once I get use to the razorblade seat, which in turn I'm hoping will lead on to a few big bike challenges with Paul so watch this space!

The gym has also taken over most of my time, I'm trying to bulk up after 4 yrs. of long distance enduring running which is easier said than done. Who would have thought it so hard to gain weight, good clean weight that is. I'm eating around 4000 calories a day at present but only good clean food. Over the last few months it's gone from up from 3360, eating chicken, eggs and veg with a few home-made treats to keep me interested. Diet's much like anything in life can becoming boring unless you have variety and reward yourself, unfortunately however even with this in mind the diet on days really can become boring. Thankfully though, whilst following this routine everyday I've seen my weight go up to 180lbs just under 13st the heaviest for the last 4 yrs. and again a good reward for all the effort that I've been putting in. Just like everyone else I have my strengths and weaknesses, exercises I like and then the thorn in my side which for me is swimming. Why is it so hard to swim and breathe at the same time!! YouTube has been a great help and I can heartily recommend it when you want to ask people for some good advice, all you have to do is then put it in practice and with any luck it pays off or if you are like me you end up with a mouthful of water spitting and coughing in the deep end, looking like a complete beginner! Still, I'm not one to give up and as I'm now focusing on a triathlon in September at the old Westminster lodge sports centre, I need to get this under my belt and push myself so I'm ready. The event comprises of swimming, cycling and then a run to finish you off. Hercules are holding a series of events here. I need to swim 16 lengths minimum without stopping which so far is my biggest fear!!

With the first blog under way I wanted to try out and put up my first attempt at Banana choc chip protein muffins. I've changed a few things round mainly the amount of sweet stuff going in, halved the caster sugar, choc chips and then substituted this with an extra Banana. The self-raising flour was cut in half too with whole meal flour taking its place, only problem dropping half however is the muffins don't raise as much. The recipe makes 12 healthy muffins, a great treat for you or your friends after a workout.

The recipe.

100g unsalted butter

2 medium eggs

85g caster sugar

100g of self-raising flour

125g wholemeal flour

1 tbsp Baking powder

7 tbsp milk

3 bananas

50g choc chips

2 scoops of choc protein powder.



Mix it all up then separate into a 12 muffin case, whack them in the oven for 25-30 minutes, keep checking though as you wont want to burn these before you try them! All I can say about these is wow, fantastic, all I need now is another cup of tea to wash down the second one! That's it for this month, hope I didn't go on to much, have a great month and remember small changes can make all the difference.

Hope to see you all soon Rob.
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