4 Top Tips for Recovery after a Marathon

Recovery after a marathon or any form of exercise is something many overlook and neglect. This is a big mistake. Underlying injuries and the stress the body is put under needs to be attended to, bringing the balance back. If done correctly you can be back training in no time and already have a headstart on improving your next performance. 

1 - 'Re-Fuel' - So you've crossed the line, checked your time, given someone a hug and patted yourself on the back in relief and pure joy after finishing your marathon. Keep moving for about 30 minutes to prevent 'blood pooling in your legs. Stay warm, even though you may be sweaty and your core temperature is high, this will drop pretty rapidly. Change into some dry clothes, wrap yourself up in the foil handouts or get some warm kit on ASAP. It's then likely you will register you are a acutely dehydrated (especially if it has been a hot day) and certainly in need of some extra nutrients. I know you are dreaming about that massive re-feed feast involving everything you've refrained from eating in the build-up to the race, but before that goes down, try adding a big pinch of Himalayan salt to your water or sports drink, and make a smoothie for after the race packed full of the essentials that will nourish your insides. My go to would be coconut water, bananas, spinach, blueberries, oats and good plant-based protein powder.

2 - 'Hot a Cold Therapy' - I'm a big fan of this treatment after seeing the results in my own performance but also after years of experimenting with athletes here in the UK and US. Spending time learning from pioneers like Brain McKenzie and Wim Hoff has unlocked a whole new train of thought to how we can speed up the recovery process and control how our body responds to these stressors. The science and research out there seems to show that when we jump from a full body Hot to Cold immersion, it improves the rush of oxygenated blood to the micro tears and other trauma of the damaged tissues helping you repair much faster. If you don't have the luxury of a sauna/hot tub and an ice bath after the race, getting in a hot shower and then switching it to cold for 1-minute intervals for a few rounds will suffice and do the job.

3 - 'More Food and Rest' - You may well be thinking of eating all the junk food you can find, but if you want to prevent putting on unwanted weight and slowing down your body, I'd always suggest re-feeding with a combination of good quality proteins, fats, and carbohydrates (I always crave sweet potatoes and a pile of veggies). Then comes the pizza. This might automatically put you into an induced 'food coma' alongside your body just needing some well-earned recovery sleep (don't set an alarm if you can and wake up when your body is ready). When you do eventually surface, get some more water on board as the body will be in need of it, and even though moving might not be what you feel like doing, getting outside for a walk or very light jog which helps get the blood flowing to the legs and provides you with the feedback you need to see what parts of the body need some attention and treatment in the coming days.

4 - 'Treat yourself to some TLC' -  No matter what your level of ability, no one seems to escape the wear and tear during a Marathon in some form. The steady repetitive impact on the joints and muscles can lead to stress fractures, musculature imbalance and millions of micro tears on a cellular level. After going for a little stroll or maybe you've already struggled to get out of bed and walk down some stairs, your body will be letting you know what area's need some love. Anything from blisters to full body realignment is vital to getting you healed and back to full power. Treating yourself to a massage and getting some professional treatment from a sports therapist can not only speed up the process, it can also help you identify injuries that can then be prevented next time by adding some new prehab exercises into your program.

Be safe, run smart, have fun.

Training: Making it count & maximising your precious time

Click here for Richie's New Balance Kit breakdown. 

An article from our founder Director: Richie Norton.  Professional PT & New Balance Ambassador.  Here Richie explores training techniques to make you faster and stronger in your running.  Over to you Richie!

OK - So here's my view on how to make the most of your training time and how to become more flexible and improve your strength. Plus, my favourite NewBalance kit to get the job done of course :-)

I see it in gyms far too often. Walking straight in and grabbing weights far too heavy without priming the muscles first; then (after stressing the body throwing weights around) just walking out of the gym (following a good flex in the mirror with a few selfies) with no warm down at all..... this is you setting yourself up for trouble!
 
I get it.  When you’re smashing a running program, often the last thing anybody wants to do after an all out sprint circuit or 5K workout is to even think about a cool-down routine. However, the cold truth is that your post training routine is as important as your physical training.  Especially if you intend to excel and have the edge over you opponent.  Dealing with your post run routine will also help prevent injury - something I know I've fallen with in the past and will literally do ANYTHING to avoid.

You’d be surprised; failing to follow up a lower-body session with an effective warm down circuit that includes sufficient stretching of your key muscles will hold you back. If it doesn’t leave you injured, neglecting the time to cool down can have a direct effect on your speed next session. Those five minutes you think you're saving heading home early simply aren’t worth it.

So here's a few tips from me.  Incorporate them into your running training and let me know how much faster you go and stronger you feel!

Click this picture for a link to my 3 Foam Roller Moves for Runners

Flush out those toxins

Tackling the build up of the lovely DOMS (Delayed Onset Muscle Soreness) will keep you on track. The Lactic acid waste product that builds up around a muscle after repetitive movement, can literally bring you to your knees. A stretching routine lasting just five minutes sends blood and oxygen to your lower-body flushing out the acid leaving your muscles set for the next session.

Flexibility and Mobility

Improving your range of movement to resemble an olympic gymnast is the dream of course, but for most of us simply being able to touch our toes and reach both hands down our back is a challenge. Neglecting that cool down stretch will only delay any progress you planned and likely lead to an injury. Static mobility cool downs and some time on a foam roller will fill your muscles with blood and oxygen giving you a deeper release and rapidly improving your recovery time. ‘Less pain for more time gained'.

Here's a few more of my favourite stretch time moves to help you along.

TIP - Hold each move for a minimum of 30 seconds while taking in those deep slow breaths.
You’ve got to listen to your body. If one part of your leg aches then target those areas again with some more stretching love.

Quad stretch

• Stand up and take some deep breaths
• Whilst standing, bend your leg behind you and pull your foot into your glutes (bum).
• Feel the gentle stretch (don't force it) and release
• Repeat - you will probably go further on subsequent repetitions

Single-leg hamstring stretch

• From your knees, place one foot forward in front of you.
• Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg.
• Repeat with the opposite side.

Hip flexor stretch

• From your knees, place one foot forward in front of you.
• Keeping your back upright and foot planted, lean forward through your hips to stretch the front of your rear leg.
• Repeat with the opposite side.

Glute stretch

• Lie on your back with your knees bent.
• Lift one ankle up and rest it across the opposite knee.
• Reach underneath the lower leg and pull up towards your chest.
• Repeat with the opposite leg.

Strength Training

Strength training is so important if your intending on having a strong start to a run and maintaining a steady driving pace. Every runner needs a reserve of strength, not just in the legs but your also your core during those last few miles. Maintaining a solid program that incorporates all these areas, stabilising your joints and improving your endurance is the key to a strong race and finishing without injury..

My top 3 Exercises for Running Strength

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The barbell squat

This all-round strength staple is particularly great at stabilising your core muscles but, more importantly, it also creates a foundation of explosive power you can use when it really matters.

1. Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat;  getting your glutes and hamstrings involved.
2. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles.
3. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial, but build up your strength and flexibility first.
4. Drive your heels into the floor to push yourself explosively back up.

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The Deadlift

Essential for building a stable core during your run. A solid mid-section ensures your run power comes from your hips rather than loading injury-causing stress on your knees.

1. Stand with your feet slightly wider that shoulder-width apart, with the barbell on the floor in front of you. Bend at your knees and your hips to take hold of the bar with an overhand grip; your hands should be shoulder-width apart.
2. Head up, back straight: squeeze your glutes, tighten your shoulder blades and pull in your lower abs. After that, it’s simple. Stand up.
3 The bar should remain close to your body the whole time, almost in contact with your thighs when you’re fully standing. Keep tension in your core as you lower the bar to the ground – this doesn’t have to follow the same pattern of movement, just get it down safely.
 

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The front loaded split squat

Muscle imbalances can be a major problem for runners, slowing down your running economy. By targeting your weaker leg with this unilateral exercise, you can share the power between both legs, which should allow you to pull out a spurt of speed when you need it most.

1. Stand facing away from the bench, holding a barbell across your chest. Have one leg resting behind you on your toes.
2. Squat with your standing leg until the knee of your trailing leg almost touches the floor.
3. Push up through your front foot, contracting the glutes to return to the start position.
 

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Master your mind

Breathe. Your brain is a muscle, it needs rest just like every other muscle in your body.  By focusing on the air going in and out your lungs during the cool down, your mind and breathing become one. Long deep slow breaths will slow your thoughts and allow your muscles to let go and lengthen. Finishing each session feeling confident in your mind and body will only improve your motivation, taking you to that next level of performance.

Build up mental strength. Set your goals, visualise where you are going and imagine the feeling of reaching those goals and how amazing it feels.

What motivates you? The more you concentrate on what it feels like to be at the front and win that race, the more focused you will become on believing it is possible. Breathe, find your flow and go get the job done.
‘You are your toughest opponent’.

The power of the mind in performance.

With love and respect

Richie x

Lead from the front and do it in style

During the years playing rugby week in week out, endless drills and lifting/throwing big weights around, I realise now more than ever that the key to my physical and mental development primarily depended on 3 things..

1) What I put in my body (Nutrition) - If I felt energetic, I would work harder than ever.

2) The way I was training my body - If I felt strong and fast, I was unstoppable.

3) Which kit was being used - If I trusted the equipment and kit I was using, I was confident I had the edge to take anyone on.

Back when I had athletics training and rugby games every week, I’d never really put too much thought into the kit I was wearing and how many calories I was consuming/burning, pretty sure I was no where near the 8% body fat I am now. (I have chubby pictures on my Instagram to prove this fact).

Anyway my point is, how you ‘feel’ mentally and physically when you compete or simply when you’re   out and about moving around is the difference between winning and losing or feeling confident.

There’s so much information out there, all claiming to be ‘the best’ it often leaves you confused and lost on what may be right.

Here are a few of my favourite things… ‘The Trainer Game'

I’m a bit of a 'sneaker head’ so when it comes to having something on my feet, I like to get hold of something that plays the part and also looks sharp. I’m fortunate and very proud to be working with @NewBalanceUK at a time when they are really at the top the game. Getting access to the hottest kit on the market and putting it to the test not only for my own personal gain, but to provide you guys with the knowledge that can help you find the right tools for your fitness goals. http://www.newbalance.co.uk/

At the end of the day, everyone's body shape is a little different and when it comes to our precious feet, we need to try out and ‘feel’-out what’s right so we can get the best from our purchases right?

These days you don’t have to spend a fortune to get the best feel and performance, the level of quality and technology is changing the game and constantly evolving. Be ahead of the curve.
Check out my top picks... 
 

Fresh Foam 80v2

Fresh Foam 80v2 - Attack the gym. A Cross-training shoe specifically designed with the support and stability you need for the lateral movements and the impact of hitting the gym as hard as you can, loaded or explosive.

Fresh Foam 80v2

Putting the 80v2 under some load in the front squat. 

Fresh Foam 80V2

When you need to keep your heels locked down and connect to that floor with complete control. The 80v2 hold up well.

574 Fresh Foam

574 Fresh Foam - Performance running technology and a classic design combined for everyday wear. This evolution of a classic is the perfect balance of life and style, my everyday choice.

Fresh Foam Breathe

Fresh Foam Breathe - Don’t let hot days get in the way of your running plans. When the temperature and the roads heat up, lace up these little bad boys. Made with breathable, perforated mesh, it allows air to move through, keeping you cool and comfortable whatever the thermometer says.

Fresh Foam 1080

Fresh Foam 1080 - Megacushioning, more support and more comfort to cruise along for miles without stopping. Like slippers but with all the support you need to stay rapid! Takes cushioning to a whole new level.

Vase Pace

Vase Pace - Set a record. Break it. Repeat. Engineered for the relentless pursuit of getting faster, these lightweight running weapons deliver the snappy, responsive ride required for all the miles you have planned for them.

Fresh Foam Zante v2

Fresh Foam Zante v2 - is the men’s neutral cushioned running shoe built for fast speeds. The aggressive toe spring and new midsole design is even more serious about delivering the quick transition and support you need to tear up the streets.

I really hope this helps you get started and off on the right track (pun accidental). Remember to create your own style and find whats right for you.

http://www.newbalance.co.uk/

Be safe out there, remember to take care of your precious body and be the best version of yourself.

Have a beautiful day.
Big love always.
Richie
 

Doggy Style! Why you need a Dog in your life......

Today’s insight is inspired by a meeting that I went to recently with one of our partners.  On arrival I was greeted in the most wonderful way by a smiling member of the team accompanied by the office dog Molly.  As a leaned down to give Molly some affection I was informed that she was a rescue dog and part of the crew.  Her demeanour put me immediately at ease and I felt very much at home in this business environment, knowing I was amongst like minded people and animal lovers.

How many more of you find that you are comforted by animals and nature in general?  In preparation to write this article I typed a number of search terms into Google and phrases like “Animal Therapy” and what’s commonly termed “Biophilia” came back with nearly 300,000,000 results!  I know that anecdotally there is something in this by the way I feel around cats and dogs and it seems there is a lot of research into the subject if you are interested in further reading online.

Part of the current thinking is around a hypothesis that we have evolved to be calmed by animals in our lives. The idea is that we would have used animals such as dogs as look outs and alarms in our evolutionary past to indicate the presence of a predator.  If we have livestock, or a dog in our “tribe” then their amazing sense of smell would have alerted us to dangers before we were aware of them ourselves.  The fact that an animal is relaxed in our company may switch on part of our evolutionary response which indicates we are not in danger, slows down our sympathetic nervous system and allows us to feel relaxed!

Photography by David Neave

As I write this my loyal Springer Spaniel (Lucy) is sat next to me.  She is nearly asleep and is breathing deeply and calmly.  I can feel her warmth against my legs.  As I stroke her she gently stretches her legs and has a little groan before slapping her chops and drifting back off to sleep where I’m sure she is chasing rabbits.  I’m finding myself smiling as I wrote that, and I can honestly say that having her has changed my life.

I like many people have experienced depression in the past. I look at it like any other illness or injury and am very happy to talk about my experiences with people and see no reason to keep it private.  Since Lucy joined our family I have definitely experienced a reduction in any signs of depression.  I’m not saying that I may not find it affecting me again, but I’m sure that our dog has had a positive effect both directly and indirectly through a number of “vehicles”.

I don’t know about you, but I get pleasure from seeing others that are happy.  Smiling and happiness is as infectious as a yawn to me, and if you know Springer Spaniels you’ll appreciate that they are happy most of the time!  There is a classic cartoon of a burglar coming into a house confronted by the (Springer Spaniel) “guard dog” wagging it’s tail.

In addition to this dogs need to be exercised. This in turn means that we walk or run with our dogs and get the excercise we need as well.  Lucy particularly loves to run wild and free in a woodland setting and we enjoy our little adventures together come rain or shine.  I even chose my car based on my lifestyle in the countryside with my family and dog and take great pleasure driving around in a beaten up Land Rover Defender covered in mud inside and out with my dog sat next to me on the middle seat in the front.

Getting outside with Lucy has meant that I am much more closely tuned in to the seasons.  When I combine this with all I’ve learned about mindfulness and life optimisation I can certainly say I’m much more balanced and centred in my feelings around and approach to life.  I think I owe a great deal to Lucy!

Photography by David Neave

So I’m not saying everyone should go out any get a Springer Spaniel.  Yes they are a life long commitment and they may not be for everyone.  Having said that I’m sure that anyone reading this knows someone with a dog if you don’t actually own one.  If you do, then I’d highly recommend that you get together and go for a walk together.  Who knows, you might get to the stage when you can regularly borrow their dog and take him or her for walks.  It’s the best way to find out if you could commit to having one in your life, and if you decide that you can’t, then you still get to go walking with a dog and gain all the associated benefits!

So here’s to Dogs and walking in the countryside. Find someone with a dog today and go for a walk. Write to us an let us know how it makes you feel.  We absolutely love getting feedback from our community.

PS: This article features Lucy Davis.  She has changed my life.

#respectyourtemple

Rich Davis

Do you need a #TempleDay?

We’ve been discussing progress with goals and resolutions recently with a number of clients.  Sometimes a great start and bags of enthusiasm can fade.  It’s a good idea to revaluate your progress if any feelings of disappointment or setbacks come up to prevent you from straying from the path you've set yourself.  We want you to learn to dance in the rain ;-)

When we set goals we mainly do so because of how we think it will make us feel on achieving them as well as how we will feel during the process of attaining them.  Occasionally we might set some milestones or general expectations in our goals that we don’t achieve as quickly as expected.  Alternatively we might not experience the feelings that we expected on achieving the goal.  It’s during these minor setbacks that the real power of your will comes to action to ensure you don’t fall into the trap of becoming distracted or giving up and returning to old disempowering habits.

It’s a set of behaviours that’s also associated with an “all or nothing” type of thinking seen in some people.  So we've created the idea of a #TempleDay to get those of you who are waining back on track to being and feeling awesome during your journey through life!!
The concept of a #TempleDay is to decide that today, tomorrow or some fixed date in the future will be a dedicated day where you enjoy focusing on your Strength Temple by being mindful of your #7Pillars.  For those of you new to The Strength Temple or our 7 Pillars philosophy let’s recap!

The Strength Temple is our name for your overall being!  Not just your physical body, but your feelings of wellness, energy, joy and abundance.  It’s how well you give to yourself and others.  We achieve results in our Strength Temple through focus on what we call our 7 Pillars.  The 7 Pillars are Movement, Hydration, Flexibility, Mindfulness, Nutrition, Environment and Breath.  We provide programs to allow progression to mastery in each of these areas and this journey creates an incredible life and sense of being!

So if you ever feel like you’re losing your direction try just dedicating a single day, or even a shorter period of time, such as a morning, to focusing on your 7 Pillars.  Let’s consider this in the form of an example to give you an idea.

Jane had been really excited at the turn of the year and had completed the Strength Temple Goal Setting workshop and set some really awesome goals for the year ahead.  These had focused on feeling fitter and healthier by taking up a gym membership and setting some goals around running a half marathon in July.  She got off to a great start and had been eating cleaner and gradually building her miles running.

After a few weeks and a very enthusiastic start, Jane started to find some of her new habits were becoming more of a chore than a pleasure.  She found she was getting bored running on the treadmill and had reverted back to snacking on the wrong foods whilst at work.  Feeling disheartened she began to skip running sessions and by the end of January had pretty much reverted back to her old lifestyle.

If any of this sounds familiar to anyone - that’s cool.  Much of what we need to do when setting goals is change old habits and this can be challenging!  The key is to modify any feelings of setback and find ways to refocus and remind yourself why you wanted to progress on a path to a better you in the first place.

We advised Jane to be mindful of her self talk (that little voice in your head that can sometimes chatter negativity at you!) and to have a #TempleDay.  She picked the coming Saturday and arranged to do a number of things that would allow some focus on her #7Pillars and bring her back in alignment with what she was looking to achieve.

From the moment she opened her eyes in the morning we reminded her to take deep cleansing breaths and gently stretch as she reminded herself of the gifts already present in her life.  She focused on the fact that she was warm and in a comfortable bed.  She reminded herself of the support of her family and friends and remembered how fortunate she was to be holidaying this year in France.  After reflecting for a moment, she woke and immediately made her bed.  This is a great habit to set yourself up for a productive day and reflects a sense of order in your environment.

She then progressed downstairs and started her day with her usual coffee, but included some freshly filtered water to drink when she woke up to feed her hydration pillar.  She showered using her favourite organic products chosen for their aromatherapy actions and prepared for a long walk in the countryside with her dog.

Jane chose a route that she hadn’t tried before and took some friends along for the walk.  She made a conscious effort to be aware of the wonders of nature around her and went for her walk at sunrise to experience the wildlife she didn’t usually get to see.  She focused on listening to birdsong and ensured that she maintained positive breathing techniques.  The walk wasn’t rushed.  It was an exercise in living in the moment and enjoying the pure energy of being alive!

On the way home from her walk she visited her father for tea and to pick up some fresh, organic produce from his vegetable garden.  Kale, Cavalier Nero, Carrots and Leaks were in season and on returning home she made herself a delicious green smoothie to kick start her day and pay attention to her nutrition pillar.

We had coached Jane in balancing her lifestyle with some new hobbies and not making everything about nutrition and exercise.  Jane went shopping to purchase some new books on upholstery and did some eBay browsing purchasing an old armchair as her first project.

During the afternoon she prepared a meal for a dinner party in the evening prior to going for a run.  She decided to ditch the gym for the day and run in the local park.  It delivered some variety to her training and she did some research locally to find some other new routes to maintain variety in the future.

Her evening dinner party was very well received.  Jane made a number of dishes from our Strength Temple clean eating programs and she enjoyed sharing the love with her family and friends.

So that was Jane’s #TempleDay.  Yours might be very different!  They key is to do something that will address as many of your pillars as possible and to make it a day of sticking to your plans. 
Who knows, you might eventually decide to make every day a #TempleDay ;-)

In the mean time, we wish you courage in your journey.  Celebrate the great progress you are making and don’t forget life isn’t perfect.  If you get distracted, have a #TempleDay and get yourself back on track.

With love.

#respectyourtemple

Jaws, Adam Amin & The Human Spirit

About a week ago I was sitting reading BBC news at the end of what had turned out to be an awesome week and I saw some surf story had made the most read chart.

Now before I go into this I should say I’m a very average surfer; but I love it.  Not living by the sea means that I maybe get to go surfing for 2 weeks of the year when we make our family pilgrimage to Woolacombe, Devon (England).  I’ve been going for about 22 years so I guess I have nearly a years experience in total.  What I’m trying to say is that I’m writing this with some knowledge of the sport, but it’s not meant to be some expert commentary of surf technique and etiquette.  I'm more interested in the human spirit element of what happened and what followed.

So I’ve seen this article and am immediately drawn to it.  If you didn’t see it I’ll just give you some background.  It was about a man called Adam Amin from Sidmouth, Devon (UK).  He was 19 and had 5 years surfing experience and followed his dream to ride one of the most notorious waves in the world - JAWS.

He had been travelling on a shoestring, sofa hopping and generally living a simple lifestyle after just saving enough money from his lifeguard work and surf repair job to get out to Pe'ahi, Hawaii in his search of one of the biggest and baddest waves in the world.

Amin was out there at the same time that the Pe'ahi Challenge contest was being held.  Big wave riders from around the world converged on the break for a competition.  It was a dream come true for Adam to even be there, never mind think about paddling out.

He went down to the shore at 0530 on the morning of the competition to secure a place and was turned away by security.  Undaunted, he travelled 5 miles down the coast to a spot where boats were ferrying competitors and the media to the surf area.  He was turned away again being informed that all the boats were full.

Now this is the bit that starts to make the hairs stand up on the back of my neck.  Adam decided that he wasn’t going to miss this.  He wasn’t going to take no for an answer and he started to paddle the 5 miles under his own steam.  When he was about a mile or so into the paddle a jet ski came by and the rider started to chat to Adam.  After a short conversation he decided to give Adam a lift.  What’s even more awesome is that the rider was Greg Long.

Greg is an American surfer from California.  He’s the only surfer to win the Quicksilver big wave international, the Mavericks surf contest and the Red Bull big wave Africa event.  To say he was something of a hero to Adam would be an understatement.

So Adams luck had started to turn.  When they arrived at the surf area he quickly realised that he was surrounded by big wave surf legends;  Pro surfers from around the world.  It’s the stuff dreams are made of and he nearly didn’t get to be there.  How many no’s does it take for the average one of us to bow our head, and turn away from our goal?

The surf was good on this particular day.  Sets of waves were rolling in and the surfers were paddling around saying in a safe area waiting for everything to start.  It was at this point that Adam saw his opportunity and went for it.  The following is Adam’s commentary of the experience:

"Yesterday was one of the best days of my life, if not THE the best!!!!

I knew the contest for jaws was going to be on and therefore the road which leads to jaws was going to be closed off to the public. So I tried sneaking past security at 5.30 in the morning but they beat me there.

I then decided to go to Malico Harbour which is five miles away and try to get a ride with some boats heading that way.  They turned me down and said there is not enough space therefore I decided that this was not going to stop me from fulfilling my dream.
I decided to attempt to paddle around 3 headlands to get there. I started and got quarter of the way until a jet ski came up beside me and not only did they give me a ride with my board to jaws but the guy in the ski was Greg Long which is my hero and is a huge pioneer to the sport of big wave surfing!

We got there after much turbulence and I witnesses 40-50ft waves breaking in front if me! I paddled out with not much safety equipment with 5 other of my heroes sitting right next to me. We all spotted a huge wave in the distance and we all paddled out and I saw my opportunity to prove that I can surf jaws so I turned around while all the others were paddling over the wave and caught this monster.

I caught it and rode down what seemed like riding down a liquid mountain. I got to the bottom and looked up.... It was the size of two houses above me.  I then noticed that I was going to make it until there was a bit of white water blocking my way.  I got taken out by this white water just after riding along the face and it felt like the ocean collapsed on me.

I held my breath and took the beating as long as I could and finally made it to the surface of the water.  I then noticed huge waves coming towards me again and I got pounded again and again by huge waves.  I then got very tired and ended up very close to rocks until suddenly a jet ski rider picked me up and took me to safety.

What a legend, he took me to the channel and the contest started.  Moreover I watched the entire event from the channel for five hours while talking to all of my heroes of the sport in one place!  I was in heaven ;D

After the event I went home and noticed the awards ceremony was going to be across the street so I went there and talked and got pictures with all of them."

Now this story moves my heart.  It has everything I love about the true spirit of the human race.  The never say die attitude demonstrated by significant game changing people though out history.  Kinship and kindness shown to strangers as demonstrated by Greg Long giving Adam a lift to the channel.  A man following his dream and despite setbacks getting there to experience the sweet feelings of accomplishment.

It’s for these reasons that I was dismayed to read commentary from someone who described Adam’s actions as “reckless” and made other similar statements around him not having the right to be there.  For the surfers out there the picture I’ve attached here provides the perfect analogy of how I feel about this person.  I’ll call them “Warchild” for the sake of this article and I guess that there’s another lesson in here too.

The internet makes it very easy for certain personality types to act as “keyboard warriors” and put people down for doing things that might go against that persons belief systems.  Don’t get me wrong, everyone has a right to their opinion, but I feel that the practice of what I’d call cyber bullying is rife and I pity the person behind the keyboard every time I see an example of it.  Highly negatively skewed commentary should be avoided at all costs in my opinion.  Needless to say I don’t want to dwell on this aspect of the story and only mention it as it strengthens my feelings of respect towards Adam.

The Strength Temple are a firm believer that successful people are not defined so much by their achievements, but how they handle setbacks.  It’s this that sets people apart and transforms great people into legends.  Adam's response to the article is below.

"I just want to say something I have read recently about my story.
 
I have recently read an article about my actions. I have and always will respect people's opinion but this was hilarious when it came to them speaking about big wave surfing and how much they do not know about it. They specifically wrote it was "reckless or stupid" yet I knew for a fact that there was going to be an entire safety team before the competition.   They were sitting there on jet skis, on standby just waiting for it to start and I spoke to the ski riders to keep an eye on me, only if I go too close to shore but to leave me if I take a bad wipeout.

Billy Kemper & Adam Amin

There is an etiquette which still stands that if you can surf big waves without all the safety equipment and withstand horrific wipeouts then you are accepted to be a part of the scene and should only then be accepted to wear safety equipment such as, inflatable vests. That is exactly what I did and that is exactly what every surfer did before all the fancy gear came out just like the story of Jeff Clark who surfed mavericks for 15 years on his own with no equipment like that.
It does not matter whether I have been surfing for five or fifty years but it does matter to respect the ocean and how much it is a part of all of us. Someone reminded me that Kelly Slater grew up in mushy waves for his childhood just like me and maybe that teaches people to look at the ocean differently.

At the end of the day people need to remember that surfing, whether small or big, we have to respect the ocean."

So once again, for me Adam has turned a negative into a positive.  He’s used the haters to spread a positive message about the ocean that we all need to hear and head.

I hope that The Strength Temple can meet Adam soon and hear more about that day.  We already consider him to be one of our #TempleTribe as he stands for everything we hold dear in the human spirit.

Adam - you have our upmost respect and thank you for doing what you did.  Stay grounded and calm in your approach to your next challenge, whatever that will be.  Whenever a “Warchild” comes by (and there will be others), stand tall and proud as we know you will ;-)  Just as you did before; do the work, do your research, consider the risks and make your play with respect and dignity.  We can’t wait to see what you get up to and want you to know that you have our deepest respect and support.

Rich Davis

Director - The Strength Temple

#respectyourtemple

#Video: Sun Salutations from our #yogi Shona Vertue

So this will be the shortest post so far.  Short is good.  Short is to the point.  Short of vibrant energy and happy smiles is what you WON’T BE if you follow The Strength Temple #7Pillars 😉  Here's some wisdom from our resident Yoga Guru; Shona Vertue.

The foundation of every yoga posture lies in the Sun Salutations.

So, while we may not all get the chance to do  a 90 minute yoga class every week, if we can practice the Sun Salutations every day, we are building and maintaining the strength needed to tackle other postures. Oh, and to just have a generally better time in our bodies. 

Do this with me in the mornings to really enliven your body, mind and inner goddess (or god).

x

Miss Vertue.
#respectyourtemple

Let's focus on your Glutes ;-)

Not only are glutes apparently 'on trend' right now, they also make for a strong, healthy and pain free body!

Women especially are very much at risk of having under developed glutes because we wear high heels.  Although high heels do a lot to make us feel sexy, they actually bring our weight forward to the balls of our feet, causing us to make every movement a knee dominant one, rather than a hip dominate one (**knee dominant movements predominantly use Quads and Hip Dominant movements predominantly use gluten and hamstrings).  Combine this with lots of sitting in chairs and you have yourself a very under-active and potentially weak Gluteus Maximus or worse, a saggy bum.

So, here are my 5 top tips to grow beautiful and strong glutes!

1. Low reps AND High Reps - The gluteal muscles are predominantly slow type fibres, meaning they do respond to high rep training. However they are made up of about 32% fast twitch fibres, which means that you need to include some low rep, heavy weight exercises to the routine if you really want to see them grow.
   
   Start with heavy weight compound movements first, such as Dead lifts and Barbell glutes bridges, then finish your workout with some more isolated movements such as Reverse Hypers on a swiss ball to get blood into the muscle and increase the 'pump'.
    
2. Do the Barbell Glute Bridge (variation pictured above). It was made famous by Bret Contreas (the glute guy).
   
   It's definitely one to get into your program and one that has certainly made a difference in the development of my derriere.  Contreas says; “When the knees stay bent, the hamstrings are placed in “active insufficiency,” which means that they’re shortened and cannot contract with maximal force.  Since the hamstrings can’t produce sufficient force, more work is placed upon the gluten to get the job done.  This is why bent legged hip extension exercises such as bridge patterns work so well in hammering the glutes.”
    
3. Eat Well, and enough.  Starving yourself or even eating low nutrient quality foods is not going to help you put some junk in that trunk.  When I say junk, I'm talking about the good type - not the dimply type.  Cellulite, although caused by a number of factors including hormones, is also caused by toxicity build up.  Getting alcohol, cigarettes, drugs and processed foods out of your diet can make a HUGE difference.  We want peaches back there, not oranges.
    
4. uscle Growth takes time and consistency.  The odd kick back is not going to get you anywhere.  If you want growth of the muscle you also need to consider the progressive overload principle of training.
   
   Progressive overload is simply the principle of doing 'more' over time.  However, that 'more' can have so many different variables, from more weight, to more reps, to just more complex movement patterns.  If you're not changing the program and increasing the difficulty in some way (with perfect form of course) you won't really see a change.  This is where a really good, programming Personal Trainer will be able to help you out.
    
5. Activate the Glutes before you begin a leg workout.  You simply have to wake them up.  Especially if you spend all day sitting on your butt, you can't just expect it to turn on when you hear gym music.
   
   The gluteals need to be activated with specific, isolated movements.  Clams with resistant bands, band walks, body weight glute bridges are all great recipes for a highly alert buttocks!

So let's focus on your gluten this week.  Let us know how you get on :-)

Happy Training.

Shona Vertue x

#respectyourtemple

#Video: Fancy a Quickie?

Breath is one of the Pillars of your Strength Temple.  It's there for a reason as it's so important for health, both physical and emotional.  One of the most amazing ways to focus on breath is through Yoga practice.

Here’s a beautiful article from Shona Vertue around treating yourself to some Yoga love.  We thrive on this at The Strength Temple and invite you to let Shona into your lives too.  She’s a force of nature.

How many of you find the thought of practicing yoga intimidating? Daunting even?  Putting the body in compromising positions, confronting situations, discomfort, stillness … it’s pretty scary stuff right?

I’m going to be honest here and tell you that it scares me too. And no word of a lie, about 2 minutes into my daily practice my brain has pretty much written a thesis on why I should stop and do something else.

That’s where the #yogaquickie concept came from … I thought – 5 minutes every day (or #yogaeverydamnday in the land of instagram) is better than 90 minutes once every month or fortnight.

6 minutes of deeply concentrated, joyful and breath-synchronised movement, is far more beneficial than 90 minutes of a pseudo-yoga class with a front row ticket to your own internal monologue ranting on about your likes and dislikes, to-do list and see-through lululemon pants.

10 minutes, 5 minutes, just 3 deep breaths even – it’s all yoga. To me an advanced yoga practitioner is determined by the quality of the connection between their body, mind and breath, not by how well they can impersonate a german pretzel.

I live in a busy city, time is more valuable than money and ironically more scarce – so I understand the need for fast, effective results. In my experience as an elite gymnast, yoga teacher, personal trainer and massage therapist, I know that nothing works better and faster than good old consistency (remember that concept of sticking to something for longer than it takes to go through your Facebook news feed?)….

So – give me roughly 3-5 minutes. Every day. Try a quickie, and see how you feel.  I've quite flexible!  Don't force any of the moves and only do what feels comfortable.  If you are unsure speak to your trainer or GP before you start on any type of new fitness campaign.

You’ll be amazed that you’re actually doing yoga. Every damn day and your body will thank you for it.

x
Miss Vertue

#respectyourtemple

Stairway to Heaven "Glutes"

“I should just note that I wrote this one quite some time ago when I was living in sunny Sydney. I Sadly don’t live near any park with steps. London is very flat. However, if you are near stairs – I hope this article brings you some inspiration to climb up, then down, then up again, then down, then up (because it’s important to finish on a high). Enjoy…”

Lately I’ve been looking at more dynamic and explosive ways of training my body, 1. because it’s fun and 2. because I don’t seem to have the time for these luxuriously long workouts anymore – so it has to be efficient with the time I have.

Stair sprints have been the answer.

There are a few main benefits to stair sprints. As mentioned above it is time efficient, allowing for a great cardiovascular and intense workout in under 15 minutes of training. Legs and Butt to brag about is benefit number two, as the explosive nature of stair running can do wonders for the Gluteus Maximus & Medius and Quadriceps. Benefit number three is the fact that it’s way more interesting that sitting on a leg extension machine or stepping up and down bench in the gym – you’re hopefully outdoors, in the sun, breathing fresh oxygen.

Today I ran up the beautiful, yet painfully steep steps at Cooper Park, Sydney 10 times. Resting at the top for 30 seconds before I would run down to enjoy it all over again (ok so I may be exaggerating when I say enjoy – it’s a love hate thing). Each time I ran back up the stairs I made a promise that I would go as hard as I could to the top, sprinting 2 steps at a time so that I would get a better Glute workout as opposed to just my Quads doing most of the work.

How To:

Begin with a quick warm up. Using Dynamic stretches like deep squats and psoas lunges. Also, complete a quick jog up the steps – taking one step at a time with a nice and gentle spring in your step.

When you feel warm go ahead and sprint as fast as you can up the steps, taking 2 steps at a time, drive through the heel of your top foot so that you are engaging, not just the quad, but the gluteus as well. Make sure that your knee is tracking directly over your ankle as you run up the steps. (Watch out for knees dropping inward – this could mean that you are not stable enough through the glute and need to slow down. Instead of sprinting, try walking up two steps at a time, consciously driving through the heel of your foot, watching the tracking of the knee and concentrating on squeezing your butt muscles to get you up).

Repeat this 10 times. Resting for anywhere between 30 – 50 seconds. If you’re new to this or you feel under conditioned take a longer rest.

Write down your results – how long it took you to get up the steps, how long you rested for and how many sets you did. Then beat it next week.

Obviously you shouldn’t be doing this sort of explosive training if you have any injuries – anywhere in your body. I say that very seriously – I know it may sound a little overprotective, however this workout is intense and extremely taxing on the body. Why put it under unnecessary stress when it is trying to heal? Injuries require slow stabilising workouts and massage – so be honest with yourself and your current physical state before attempting this workout.

If you can do the workout – Then try the post exercise stretch sequence below.

Watch the video first and then copy the sequence I have written for you below. It’s very quick and simple. DONT SKIP YOUR STRETCHES PEEPS!

1. Cresent lunge:

Begin with feet together and step back the left leg into a crescent lunge. Make sure your hips are square, your lower stomach is drawn in and pelvic floft edited (the kind of squeeze you would doif you were busting to go to the toilet).

Bring your palms together at your heart and reach up to stretch out your psoas and hip flexor muscles, twist your body to the right and hook your left elbow on the outside of the right leg (twisting crescent lunge).

2. Ardha Hanuman

Come back to centre and bring your finger tips to the floor. On an exhale press your hips backwards so that you come into Ardha Hanumanasana / Half Splits. Let your head completely relax down so that you get the full fascial stretch from the sole of your foot through the back of your leg right up to the back or your neck (yes! it’s that connected!)

Move in between these two postures, the lunge and Ardha Hanumanasana, by inhaling to brand the front knee and exhaling back in the the half split (Ardha Hanuman pose). Take as many rounds of this as you like going that little bit deeper each time (if your body allows for it).

2. Skandasana:

From Ardha Hanumanasana come back into the lunge by bending your front knee. Take both hand into the inside of your front leg. Begin to shift your weight all onto the front leg and you twist your body to the left. Place both hands on the outside of your left leg and fold forward.

Transition to take it all on the left side by bending the left knee into a lunge and repeat from the Crescent Lunge.

Happy Stretching.

x

Miss Vertue. (info@shonavertue.com)

#respectyourtemple #movementpillar